2012 Off Season TD 25

this morning, HD and i split up the sessions into a (1) light treadmill run and (2) an AMRAP.


treadmill
15min @ 7mph, 1.5% incline
total: 1.75 miles, approx. 215 calories burned

it was good to start of a training day with a nice jog.  at that point, my body felt nice and primed to get after the WOD.

next, 15min AMRAP (rx is 30min)
1/2 "McGhee" - a Hero WOD named after Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
5 deadlifts - 205lbs (rx is 275lbs)
13 pushups
9 box jumps

here are the first 5mins of HDs rounds:

here are my first 5mins of rounds:

the key difference between us is our form.  my back is rounded and the bar was further away from my shins, causing a lot of unnecessary stress to my lower back.  HD definitely rocked it on this and beat me by two whole rounds plus, even after i scaled the weight down on the 7th round.  i definitely have to go back and work on my fundamentals!

results
HD: 11 rounds +5 deadlifts +1 pushup
DV: 9 rounds (scaled down to 185lbs on the 7th round, had to stop w/20sec left)

all in all my form killed my lower back and it's something i really need to work on.

get involved w/or donate to the Wounded Warrior Project

cheers & Happy Hanukkah!

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