overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 5reps/115lbs, 5reps/135lbs, 5reps/150lbs
i feel that i may have gotten a little bit weaker on this lift... maybe it's because we did a lot of shoulder presses this week, but we'll see. despite that, i wasn't disappointed at all.
next, superset
front squat- 5reps/135lbs, 5reps/135lbs, 5reps/135lbs
tricep rope extension dropset- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
front squats are starting to become my favorite movement... haha probably until we go heavier. to digress, i came across Pat Barber's workout diary from 2008 (he posted on facebook), and WOW! HD and i... and the rest of 4TWC have a lot of work to do, considering Pat has gotten better since 2008. those loads and times are sick!
last, for time
1/2 "Bulger" - a Hero WOD in memory of Canadian Forces Corporal Nicholas Bulger, ssigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, killed in Afghanistan in July 2009.
5 rounds (rx is 10 rounds)
run 150m
7 chest-to-bar pullups
7 front squats - 95lbs (rx is 135lbs)
7 handstand pushups
here are HD's first two rounds:
i love this workout a lot and would like to conduct it when we have more time. it sucked, but the euphoric feeling afterward was strong... i can only imagine if we did the full 10 rounds. i looked at some of the times on the main site and they're amazing! those people truly motivate us and we aspire to get to their fitness levels.
results
HD: 18min 15sec DV: 10min 22sec
HD was struggling with his handstand pushups in the last two rounds, which is why our times are that much different. other than that, he had a very strong performance.
and that's that. next training day is on sunday and i can't wait to get some rest then get back after it.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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