Monday, December 12, 2011

2012 Off Season TD 19

this evening, HD & i split up the session into (1) squats, (2) a superset, and (3) a timed workout.  this marks our return to 5/3/1!  one thing i forgot about 5/3/1 is how much i despised the first week because you end up pushing a lot of weight at least 5 times haha.  anyways, let me stop crying...

squats
5reps/110lbs, 5reps/135lbs, 3reps/160lbs, 5reps/175lbs, 5reps/200lbs, 5reps/230lbs

HD ended up ripping 7 reps for the final set.  he used the same weight as me.

next, superset
burpees- 12reps, 10reps, 8reps
wall assisted pistols- 12reps (6 each leg), 10reps (5 each leg), 8reps (4 each leg)

the pistols were surprisingly hard... perhaps it's because we just did heavy squats... pistols in general are just hard.  i'm glad we're going to be practicing this movement for the next couple of weeks.

last, for time
3 rounds of 9reps-6reps-3reps (rx is 15-12-9)
65lbs thrusters (rx is 135lbs)
pullups (rx is weighted at 45lbs)

results
HD: 7mins 27sec     DV: 5min 42sec

even at this lowered rep scheme, it is higher than "Fran" by 9 reps!

i promise to have some media tomorrow.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

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