Sunday, December 18, 2011

2012 Off Season TD 23

this frosty morning haha, HD & i split the session up into (1) squats, (2) a superset, and (3) a timed workout.  we both had pretty rough friday nights haha, so it was really good to have saturday completely off.  i spent the day eating a lot of food with TS, while HD slept a lot.  it's great to keep an active lifestyle, but it's also important to live your life and socialize.  haha ok, i'm done trying to justify the occasional debauchery.

squats
5reps/110lbs, 5reps/135lbs, 3reps/160lbs, 3reps/190lbs, 3reps/215lbs, 4reps/245lbs

HD drove the last set 5 times. 

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

here is HD's 2nd set:


HD gets really low on his pistols!  i'm looking forward to eventually doing these unassisted.  this week, the pistols were still really challenging, but easier than last week.

last, for time
"Fran"
21-15-9reps
thrusters - 75lbs (rx is 95lbs)
pullups

thrusters always jack my heart rate up.  even with this scaled down and factoring in everything we did, i was plastered on the floor after my last round of 9.  what's awesome is that we completed the training day in under 50 minutes, which includes our cool down stretch at the end.  nice good kick in the pants on sunday morning.

results
HD: 6mins 19sec     DV: 5mins 14sec

we're looking forward for tomorrow, haha not necessarily because of the training day... but because we're celebrating AM's birthday in hoboken tomorrow night.  i have a company party to go to beforehand, but i can't wait to see the guys afterward.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

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