2012 Off Season TD 29

this morning, HD, TT, and i split the session up into (1) deadlifts, (2) a superset, and (3) a timed workout.

deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 5reps/235lbs, 3reps/265lbs, 3reps/300lbs

HD hit 385lbs for 1 rep on his last set!  i think i've finally gotten back on the progressive track and could be looking at a new 1RM for this rep.

next, superset
clean & jerk- 1rep/155lbs, 1rep/155lbs, 1rep/155lbs
kipping/butterfly pullups- 15reps, 15reps, 15reps

by the end of the training day (approximately 50mins), we would have completed 95 pullups.

last, for time
1/2 "Holbrook" - a Hero WOD named after U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan.
5 rounds (rx is 10 rounds)
5 thrusters- 95lbs (rx is 115lbs)
10 pullups
100m run
(rx is rest 1min after each round, but since we cut the time in half, we figured we'd run straight through it)

here are TT's first couple of rounds:

this killed me... end of story.

results
TT: 8min 53sec     HD: 6min 27sec     DV: 6min 8sec

tomorrow is the last 4TWC training day of 2011... and possibly my last training day individually as well, unless i manage to get something going in park city, utah this weekend... we shall see.

get involved w/or donate to the Wounded Warrior Project

cheers,

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