2012 Off Season TD 12

we opted to take the rest day yesterday and are going to double up today... i'm pretty glad we did cause i really needed sleep last night with all the work work & school work i had to catch up on in the evening... so aside from this morning, i'm going to post again later tonight.  this session, HD and i split it up into (1) deadlifts, (2) a superset, and (3) a timed workout.  we're almost done with our 85% week!

deadlifts
5reps/185lbs, 3reps/270lbs, 3reps/270lbs, 3reps/270lbs, 3reps/270lbs

as you can see, we opted to do 3 reps each set, similar to bench presses.  HD knocked out 330lbs for his sets as you'll see below:

someone pointed out to us that we were caving in too much and not arching our backs enough.  usually people get offended when someone points out their workout flaws, but when someone's right, they're right.  for these heavy lifts we still gotta maintain our form, so i'm glad we took video of what he was talking about and will definitely work on it. 

next, superset
front squats- 12reps/95lbs, 10reps/95lbs, 8reps/95lbs
modified front plank- 60sec, 60sec, 60sec

the front squats are coming along and now we have to progress into powerfully moving the weight into a thruster in order to record competitive "Fran" times in the future.  i'm pleased with where we're at.  here is my 3rd set:

last, for time
"DT" - a Hero WOD in honor of USAF SSgt. Timothy P. Davis who was killed in February 2009 in support of OEF.
at 95lbs (rx is 155lbs)
12 deadlifts
9 hang power cleans
6 push jerks

this WOD snuck up on our grip strength.  i tried to wear gloves at the beginning, but that didn't make anything better... just need to man up on the grip strength is all.  here is HD's first round:

results
HD: 14min 9sec     DV: 10min 44sec

just to show you how amazing professional CrossFit athletes are, here is Graham Holmberg killing it at the prescribed weight:

off to work... see you in the evening.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer