this morning was a minor setback for me... not all sessions can go perfectly, otherwise we'd be perfect immortals. we split up the work into (1) bench presses, (2) a superset, and (3) a timed workout. because we were pressed for time, HD conducted the timed workout first and i attempted it at the end of our training day.
bench presses
5reps/135lbs, 5reps/205lbs, 5reps/205lbs, 5reps/205lbs, 5reps/205lbs
next, superset
pullups- 15reps, 15reps, 15reps
dips- 15reps, 15reps, 15reps
last, for time
5 rounds
15 hang squat cleans (95lbs, rx is 135lbs)
30 pushups
like i said, HD was able to kill this WOD and finish it straight through. i however, had to stop at the end of the third round because my form was pretty bad and it was destroying my lower back. my front squats are fine, but it was connecting the clean into the squat that was throwing me off... i don't know, it was pretty frustrating... my racking in connecting the two movements stink right now... definitely have to practice with a lighter weight before i attempt this again... i just have to approach this as another thing to work on and move forward.
results
HD: 15mins 37sec
DV: 7min 47sec (scaled 3rd round down to 65lbs, did not complete rounds 4 & 5)
i guess one of the reasons i was down this morning was that HD and i accomplished so much in the last two days and i feel like i've taken two steps back... it's all in my head and i have to stop being so dramatic haha. the weather is beautiful & my family is together, here, stateside. i'm fortunate to be surrounded by great people that are doing great things... life is good... tomorrow is another day. it's all about perspective.
taking a rest day and giving my lower back a break. HD and i will be back at it on wednesday.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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