2012 Off Season TD 16

before i talk about the training day, shoutout to my boy HJ for deciding he wants to get back into shape and having a goal to complete Tough Mudder in may 2012....

this morning, HD & i just conducted a timed workout.

for time
"Nutts" - a Hero WOD in honor of Lieutenant Andrew Richard Nuttall from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group killed in Afghanistan on December 23, 2009.

10 handstand pushups
15 deadlifts (205lbs, rx is 250lbs)
25 box jumps
50 pullups
100 thrusters (10lbs each hand, rx is 20lbs wall ball)
400 singles (rx 200 double unders)
run 400m (w/25lbs plate, rx is 45lbs plate)

HD killed this WOD.  it seems like he never stopped.  comparing our times modified versus the rx times amazes me.  there are so many fit people out there that are pushing themselves!  i think knowing this is what keeps motivating HD & i.

here is my round split up:

i'm pretty disappointed that i wasn't fully extending at the hip on my deadlifts and was rounding out my lower back.  i have to wake up and start being aware in the moment... also, my legs were so lazy when i got to the box jumps that my first two attempts didn't count... i didn't have control at all when i got to the top.  haha everything after that felt horrible- have to work on kipping/butterfly pullups for continuity- HD & i notice that we're still muscling them... thrusters felt alright (the wall ball would've probably felt worse)... have to work on double unders... always a lot of things to work on, which is pretty exciting, because that's a lot of things one may potentially be good at eventually...

results
HD:  20min 6sec     DV: 21min 40sec

watching HD perform this morning was amazing... i can only imagine watching the best of the best do WODs live... tomorrow we're going to try to sneak in a two-a-day and conclude our 60% week.  on monday, we ramp up 5/3/1 again!

get involved w/or donate to the Wounded Warrior Project

cheers,


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