2012 TD 22

this morning, HD and i split up the session  into (1) overhead presses, (2) squats, (3) a couplet, and (4) a timed workout.  since we didn't get to finish "power week" of 5/3/1 with overhead presses, we figured we would begin the training day with them.  subsequently, squats would kick off our deload week.

overhead presses
5reps/70lbs, 5reps/85lbs, 3reps/100lbs, 5reps/125lbs, 3reps/145lbs, 3reps/160lbs

i PR'd on my last set!  i honestly don't know where it came from.  perhaps i had the extra strength because HD was filming haha.... we did have friday thru sunday off so that may be an explanation as well.  here is my last set:

next, squats
5reps/115lbs, 5reps/145lbs, 3reps/175lbs, 5reps/115lbs, 5reps/145lbs, 5reps/175lbs

this movement was stress free and it felt good just to work on form... haha this is how all deload weeks should be- one of the main reasons i look forward to them.

next, couplet
pullups- 15reps, 13reps, 12reps
dips- 15reps, 15reps, 15reps

this will probably be the last time we do pullups this week until our physical fitness test on saturday.

last, for time
21-15-9reps
weighted situps-30lbs
hand-release pushups

it was good to knock out pullups and situps early in the week in order for us to keep fresh for saturday.  nothing too crazy, yet challenging at the same time.

here are HD's complete rounds:

results
HD: 4mins 20sec
DV: 2mins 20sec

nice and simple.  3 more training days left before the PFT on saturday.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 21

this afternoon, HD and i split the session up into (1) deadlifts, (2) an AMRAP, and (3) an AMAP.  

deadlifts
5reps/135lbs, 5reps/155lbs, 3reps/190lbs, 5reps/235lbs, 3reps/265lbs, 2reps/315lbs

i PR'd on my 6th set! 

next, AMRAP (as many rounds as possible)
10mins
5 power cleans - 95lbs
10 toes-to-bar
15 dumbbell thrusters - 15lbs each hand

this surprisingly killed me, which is why i will never sleep on crossfit.  here are two of my rounds:

still can't find my flip cam, so i apologize for the quality again.  HD and i hated our lives after this.

results
HD: 5 rounds + 1 power clean
DV: 5 rounds + 5 power cleans w/25 seconds left (basically HD annotated that i quit with 25sec to go haha)

last, AMAP (as many as possible) - 2 sets
weighted situps - 30lbs

results
HD: 40reps, 25reps
DV: 35reps, 30reps

HD and i have one more session before we close out this power week of 5/3/1.  as usual, i can't wait to deload and taper down before our physical fitness test next saturday.  haha, looking forward to it!

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 20

this morning, HD and i split the session up into (1) bench presses, (2) a couplet, and (3) a light treadmill run. 

bench presses
5reps/135lbs, 5reps/155lbs, 3reps/190lbs, 5reps/235lbs, 3reps/265lbs, 2reps/300lbs

next, couplet
incline bench presses- 10reps/135lbs, 8reps/155lbs, 2reps/185lbs
ez-curl outside grip- 13reps/70lbs, 12reps/70lbs, 10reps/70lbs

last, treadmill
12mins @ 7mph, 2.0% incline
total: 1.4miles, approx. 175 calories burned

a nice and short leap year training day.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 19

good morning all!  i've been slacking for the last 3 weeks on posting workouts.  i was going to try and post the missing workouts, but i'll do that at a later time... maybe.  so fyi, training days 10 thru 18 are not up here... instead of trying to be perfect and catching up, i thought it best to just push on.

today, HD and i split the session up into (1) squats, (2) a timed workout, and (3) another timed workout.  this is our "power week" (week 3) of our current cycle of 5/3/1.  in two weeks, HD and i have our physical fitness test at our unit so you're going to see us do a little more LSD and then tapering down next week.

squats
5reps/115lbs, 5reps/145lbs, 3reps/175lbs, 5reps/225lbs, 3reps/250lbs, 2reps/280lbs

felt really strong this morning considering we had 3 days off from the gym.  it's nice to see the strides we've made with regards to this movement.  can't wait to finally catch up to my bench weight!  haha that just sounds so ass backwards...

next, for time
"fran"
21-15-9reps
thrusters - 65lbs (rx is 95lbs for males)
pullups

ugh, i accidentally deleted this video of HD.  oh well, i can testify that he moved pretty good.

results
HD: 3mins 14sec
DV: 3mins 5sec

last, for time
21-15-9reps
weighted situps - 30lbs
front dumbbell squats - 20lbs each hand

here are my entire rounds:

i couldn't find my flip cam so we had to shoot with my blackberry.  i apologize for the video quality.

results
HD: 2mins 38sec
DV: 2mins 12sec

it's good to be back in the saddle and posting.  i'm sorry for the 3 week vacation, haha i know some of you guys were texting/emailing me to post!  so here you go - been busy!  that's that, see you tomorrow.  oh, one last thing- i started a 4TWC team for Tough Mudder: Tri-State for October 21.  please inquire if you want to join us.  thanks!

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 9

we opted to take yesterday off.  this afternoon, HD and i split the session up into (1) overhead presses, (2) a timed workout, (3) an AMAP superset, and (4) a tabata on the treadmill.  this was the last day of our deload week and it's back to work tomorrow.

overhead presses
5reps/70lbs, 5reps/85lbs, 3reps/100lbs, 5reps/70lbs, 5reps/85lbs, 5reps/100lbs

next, for time
3 rounds
7 front squats - 135lbs
7 pullups
7 toe-to-bars

then,
10 deadlifts - 135lbs
3 clean & jerks - 135lbs

my grip gave up on me at the end of this WOD and i had to scale the weight down from 135lbs to 115lbs on my final clean & jerks.  perhaps i should've rested more and maybe i was rushing the form... haha i just wanted to get this WOD over with.

results
HD: 5mins 54sec
DV: 4mins 34sec (scaled to 115lbs for clean & jerks)

i'm gonna go ahead and say HD beat me because he completed the workout with the weights we prescribed prior to starting.

next, superset - AMAP
tricep rope extension @ 130lbs
t-bar row @ 90lbs

this superset (couplet) snuck up on me.  barely had anything left in the tank after the WOD.

results
HD: 20reps, 12reps
DV: 20reps, 12 reps

last, tabata on the treadmill
8 rounds, 20sec on: 10 sec off
@ 6.8mph, 12% incline

that sucked.... haha and that's that.  tomorrow is the superbowl... GO GIANTS!  can't wait.  HD & i also start a new cycle of 5/3/1... i always hate the first week because of the "high reps."

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 8

this morning, HD and i split up the session into (1) deadlifts, (2) a superset, (3) an AMAP superset, and (4) a timed workout.  this surprisingly went fast.

deadlifts
5reps/120lbs, 5reps/150lbs, 3reps/185lbs, 5reps/135lbs, 5reps/155lbs, 5reps/185lbs

as you can see for sets 4 and 5, i increased the weight to make the transition easier.  i don't think this adjustment would hurt any progress.  i think one of my major weaknesses with deadlifts is my grip.  anyways, HD's 6th set for deload is 230lbs haha!  i got some catching up to do.

next, superset
leg curls- 15reps/65lbs, 13reps/65lbs, 12reps/65lbs
hand-release pushups- 15reps, 15reps, 15reps

next, superset - AMAP
weighted situps @ 30lbs
alternating dumbbells curls @ 30lbs (1 rep = left & right)

haha, i have no clue why i was out of breath after this... shameful.  after tackling 40lbs situps a couple of sessions ago, it definitely gave us a different perspective on 30lbs and i believe we're getting a lot stronger with this movement.

results
HD: 50reps, 16reps
DV: 53reps, 30reps

last, for time
21-15-9reps
box jumps
dips
kettlebell swings - 25lbs

here are my entire rounds:

i look pretty ridiculous doing dips considering someone left their arm stirrups on the pullup bar haha.  i felt fatigued with the box jumps and dips (should've gone lower) and think i could go faster in a couple of weeks.  my jumps were sloppy.

and that's that.  deload week ends tomorrow morning.... tonight i have a basketball game... uh, i didn't do any drills at all this week, so i'm going to be winging it.   will let you know how that goes haha.

get involved w/or donate to the Wounded Warrior Project

cheers,


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

2012 TD 7

went out drinking last night... still managed to sneak in a workout this morning haha...  for this session, HD and i split it up into (1) a timed workout and (2) treadmill work.  nice and short!

for time
1/2 Josh - a Hero WOD in memory of SSG Joshua Hager, United States Army, killed on February 22 2007 in Ar Ramadi, Iraq.

11 overhead squats - 65lbs (rx is 21reps @ 95lbs)
21 pullups (rx is 42)
8 overhead squats - 65lbs (rx is 15reps @ 95lbs)
15 pullups (rx is 30)
5 overhead squats - 65lbs (rx is 9reps @ 95lbs)
9 pullups (rx is 18)

i thought this was going to take a long time... it didn't... perhaps we should've done the full reps.

results
HD: 3mins 5sec
DV: 2min 41sec

last, treadmill
4 x 400 meters (.25 miles) @ 9mph, 1.5%
rest 1min 30sec between runs

thank God for short workouts... and surprisingly, i don't have a hangover haha.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 6

this morning, HD and i split the session up into (1) bench presses, (2) a timed workout, (3) incline bench presses - AMAP, and (4) treadmill sprints.  since it is deload week, this training day went by quickly.

bench presses
5reps/125lbs, 5reps/155lbs, 3reps/185lbs, 5reps/125lbs, 5reps/155lbs, 5reps/185lbs

being a neanderthal, you always want to push your limits on "chest & bi" days haha... but thankfully, HD and i, throughout the year, have developed the discipline not to overdue it and stick to the program... for the majority of the time haha.

next, for time
4 rounds
5 front squats - 95lbs (rx is 135lbs)
7 push jerks - 95lbs (rx is 135lbs)
9 chinups

here are HD's entire rounds:

what i liked about this WOD was that you couldn't really kip on the chinups and they were strict for the most part.

results
HD: 5mins 15sec
DV: 3mins 30sec

next, incline bench presses - AMAP
HD: 12reps/135lbs
DV: 12reps/135lbs

HD is abnormally strong on this lift, i on the otherhand, am abnormally weak haha... good times.

last, treadmill sprints
1minute down the ladder @ 10mph, .5% incline
1minute on, 1minute off
1minute on, 50sec off
1minute on, 40sec off
1minute on, 30sec off
1minute on, 20sec off
1minute on, 10 sec off
1minute on
total: 7 "sprints," approx. 1.17 miles

and that's that... on to the next workout. oh yeah, the Giants landed in Indy yesterday... go Giants!

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 5

this morning, HD and i split the session up into (1) squats, (2) a superset, (3) a timed workout, (4) weighted situps, and (5) a moderate treadmill run.  today was the start of our deload week, the last week of this cycle of 5/3/1.

squats
5reps/115lbs, 5reps/140lbs, 3reps/170lbs, 5reps/115lbs, 5reps/140lbs, 5reps/170lbs

the weight felt nice and light and it was good to know the rest of the week would be going down like this.

next, superset
hack squat- 15reps/90lbs, 12reps/180lbs, 8reps/230lbs
back extension w/25lbs plate- 10reps, 8reps, 7reps

the back extensions snuck up on us and we both felt pretty tight after the first set.  perhaps we need to incorporate more back extensions into our workouts or stretch better.

next, for time
5 rounds
5 bench presses @ 135lbs
5 power clans @ 75lbs

here are my entire rounds:

my cleans suck and i need to work on racking the weight.  wish we filmed HD's cause he's fundamentally sound and people could really learn from watching his form.

results
HD: 3mins 10sec
DV: 2mins 12sec

next, weight situps - AMAP
HD: 25reps/40lbs
DV: 30reps/40lbs

last, treadmill
30mins @ 7.1mph, 2.0% incline
total: 3.55 miles, approx. 457 calories burned

and that's about it.  i felt we could sneak a bunch of stuff in since it was the weekend and we didn't have any time constraints... can't wait to start of the work week tomorrow haha.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 4

this afternoon marked the end of our "power week."  we split the session up into (1) overhead presses, (2) a superset, (3) another superset, and (4) a timed workout.

overhead presses
5reps/70lbs, 5reps/85lbs, 3reps/100lbs, 5reps/125lbs, 3reps/145lbs, 2reps/160lbs

next, superset
front squat- 13reps/95lbs, 12reps/ 95lbs, 10reps/95lbs
snatches- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs

the front squats jacked our heart rates up and doing snatches immediately after was challenging.  my quads felt really drained after each set.

next, superset
calf raises- 25reps/180lbs, 25reps/195lbs, 25reps/210lbs, 25reps/225lbs
ez curl - inside grip AMAP @ 60lbs
HD: 15reps, 12reps, 12reps, 12reps
DV: 20reps, 18reps, 17reps, 15reps

last, for time
5-4-3-2-1 reps
handstand pushups
box jumps @ 28 inches
wall climbs
burpees
modified front plank (50sec, 40sec, 30sec, 20sec, 10sec)

here are my entire rounds:

i have a lot of things to work on.  my handstand pushups felt really weak because we did heavy overhead presses... my wall climbs were really sloppy and i definitely cheated on my planks... ugh.  thankfully, we have the film to review so i know exactly what i did wrong.

results
HD: 9mins 55sec
DV: 9min 12sec

going to start our deload week tomorrow... haha can't wait.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 3

after taking a couple of days off, HD and i were pretty energized for this training session.  we split it up into: (1) deadlifts, (2) decline bench - AMAP, (3) a superset, and (4) an AMRAP.

deadlifts
5 reps/140lbs, 5reps/175lbs, 3reps/210lbs, 5reps/260lbs, 3reps/295lbs, 1rep/305lbs

i was supposed to hit 330lbs, but since i missed last week, i figured i'd try 315lbs.  the weight didn't go up as i struggled with the grip, so i had to settle for 305lbs... no rush.  as per usual, HD killed his deadlifts.

next, decline bench press - AMAP
HD: 10reps/185lbs
DV: 16reps/185lbs

next, superset
weighted situps- 20reps/30lbs, 20reps/30lbs, 20reps/30lbs
lunges w/45lbs in each hand- 12 steps, 12 steps, 12 steps

last, AMRAP - 10mins
row 250 meters
25 pushups

this was a good way to wrap up the training day.

results
HD: 5 rounds + 179 meters
DV: 6 rounds + 165 meters

and that was that.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 2

this morning HD and i split the session up into (1) bench presses, (2) a superset, and (3) a moderate treadmill run.  had to keep it short and sweet this morning since both of us had to be somewhere early.

bench presses
5reps/125lbs, 5reps/155lbs, 3reps/185lbs, 5reps/230lbs, 3reps/265lbs, 2reps/295lbs

felt really strong this morning, probably because i actually slept well haha.  sooner or later, HD is going to be stronger than me at everything!

next, superset
pullups- 15reps, 15reps, 15reps
dips- 15reps, 15reps, 15reps

last, treadmill
25mins @ 7mph, 1.5% incline
total: 2.91 miles, approx. 355 calories burned.

going to take the next couple of days off and will either double up on friday or workout on friday morning & saturday morning.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 TD 1

today marks the beginning of our "power week" (3rd week) of this cycle of 5/3/1.  this morning, HD and i split the session into (1) squats, (2) a timed workout, (3) weighted situps, and (4) a moderate treadmill run.

squats
5reps/115lbs, 5reps/140lbs, 3reps/170lbs, 5reps/210lbs, 3reps/235lbs, 2reps/265lbs

next, for time
3 rounds
12 thrusters (15lbs dumbbells each hand)
12 toe-to-bars

here are my entire rounds:

results
HD: 3mins 12sec
DV: 1min 57sec

next, weighted situps - AMAP
HD: 40reps/30lbs
DV: 30reps/30lbs

last, treadmill
10mins @ 7.5mph, 1.5% incline
total: 1.25 miles, approx. 152 calories burned

on to the next.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 44

this afternoon, on base, my platoon had an impromptu PT session.  since HD & TS are also members of my platoon, we counted this as a 4TWC training day haha.  we did an individual movement as fast as we could and then wait for the last Marine to finish before we moved onto the next movement.  for the most part, it was a platoon effort.

4 rounds
15 burpees
15 hand release pushups
10 handstand pushups
20 bicycle crunches
25 squats

and that was that.  i think this was a good indicator of combat fitness and Marines know the work they'll need to put in in order to perform well in upcoming missions.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 43 - RIP Sgt. Jason G. Amores

today's workout is in loving memory of Sgt. Jason G. Amores, one of the best Marines i had the pleasure working with in 2008.  i appreciated his friendship and learned a lot from him while we attended infantry squad leaders course together.  one of my last memories of him was when he was pumped to pcs to join 3/5 out in camp pendleton.  unfortunately, last year, Jason was killed by an ied in Sangin, Helmand Province, Afghanistan.  he is truly missed and has been a great loss to our country.  Semper Fi and RIP Jason.

Jason doing what he does in Afghanistan

our squad at school in 2008

this evening, HD and i split the session up into (1) overhead presses, (2) a superset, (3) pullups, and (4) an AMAP of weighted situps.  HD already knocked out his deadlifts in the morning and i was a bad boy and skipped out of them this week...

overhead presses
5reps/70lbs, 5reps/85lbs, 3reps/100lbs, 3reps/120lbs, 3reps/135lbs 3reps/155lbs

next, superset
snatches- 5reps/100lbs, 5reps/100lbs, 5reps/100lbs
front squats- 10reps/100lbs, 10reps/100lbs, 10reps/100lbs

next, pullups
15reps, 15reps, 15reps

last, weight situps - AMAP (as many as possible)
HD: 28reps/30lbs
DV: 40reps/30lbs

and on to week 3 of this cycle of 5/3/1... hopefully skipping out on deadlifts does not hurt me next week.

get involved w/or donate to the Wounded Warrior Project

RIP Jason.

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

2012 Off Season TD 42

tonight, i have my first basketball game of 2012 with my friends' company.  because it's a recreation league, we're not breaking the rules.  so i figure, since sports are now in the picture, we can start labeling training days without the "off season" after this week's cycle of 5/3/1.

this morning, HD and i conducted a chipper:

for time
1/2 The Seven - a Hero WOD in memory of 7 CIA officers killed on December 30, 2009 by a suicide bomber in southeastern Afghanistan.  Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

3 rounds (rx is 7 rounds)
7 handstand pushups
7 95lbs thrusters (rx is 135lbs)
7 toe-to-bar
7 135lbs deadlifts (rx is 245lbs)
7 burpees
7 25lbs kettlebell swings (rx is 72)
7 pullups

here are my entire rounds:

i had trouble with the toe-2-bars... haha, i also hate when i take water breaks, but they're definitely necessary... don't want to pass out in front of all the members haha.  i also weezed the last round, ugh haha...

results
HD: 12mins 28sec
DV: 11mins 24sec

although it'll be the first time playing with my teammates, hopefully we play well and give the other team some competition.  i have to start programming some basketball drills into our workouts now...

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 41

we took monday off because the Giants beat the packers haha... so you can only imagine how that night went... this morning we split the session up into (1) bench presses, (2) a superset, and (3) a timed workout.

misbehaving while the Giants route the packers

bench presses 
5reps/135lbs, 5reps/165lbs, 3reps/200lbs, 3reps/225lbs, 3reps/250lbs, 3reps/285lbs

next, superset
pullups- 15reps, 15reps, 15reps
overhead squats- 10reps/60lbs, 10reps/60lbs, 10reps/60lbs

the overhead squats definitely jacked out heart rates up.  nonetheless, it was great getting to work on our form.

last, for time
3 rounds
5 power cleans @ 115lbs
7 hand-release pushups
9 toe-to-bars

here are HD's entire rounds:

here are my entire rounds:

results
HD: 3mins 44sec     DV: 2mins 27sec

ever for a short amount of time, it still really sucked... and we like things that suck haha!

and that's that... we're going to take wednesday morning off and hit up thursday & friday.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 40 - Let's Go Giants!

this afternoon, MV, HD & i split the session up into (1) squats, (2) handstand skill work, (3) a triset, (4) supinated hammer curls, and (5) a moderate treadmill run.  MV decided to join our globo gym and hop in on the training day.

yesterday, i ended up spending the better part of my morning at Advanced Martial Arts taking muay thai and brazilian jiu-jitsu classes.  my cousin attended muay thai and we determined that he needs to start getting back into shape!  hopefully he sticks with it!  it'd be nice to spend some family time punching each other and sweating out the frustrations of the work week haha.

anyways, kicking off week 2 (my favorite week) of this 5/3/1 cycle!  

squats
5reps/115lbs, 5reps/140lbs, 3reps/170lbs, 3reps/200lbs, 3reps/225lbs, 4reps/255lbs

originally, my working sets were only 5lbs lighter than HD's, so i made an executive decision to just rock with his weight in order to save time haha... he hit the 6th set for 5reps!

next, skill work
25meter handstand walk

this was super fun.  the conclusion... haha we suck at this and definitely need to sneak skill work like this into our programming.  always important to focus on your weaknesses, but to throw yourself a bone here and there to show you that you're good at something haha... anyways, we need to research progressions, cause the farthest i probably got was 5meters... haha if that.

next, triset
handstand pushups- 10reps, 10reps, 10reps
box jumps- 15reps, 15reps, 15reps
weighted situps- 20reps/20lbs, 20reps/30lbs, 20reps/30lbs

as you can see, we've increased the weight on the situps.  i felt really strong today, probably because we worked out a little passed noon as opposed to way early in the morning.  handstand pushups are getting a lot easier, was trying to work on springing back onto the box on my jumps instead of stepping down, and although we increased the weight on the situps- didn't really feel it.

here is my 1st set:

next, supinated hammer curls
15reps/30lbs, 10reps/35lbs, 5reps/40lbs

eh, why not right?

last, moderate treadmill run
30mins @ 7.5mph, 1.5% incline
total: 3.75miles, approx. 455 calories burned

run felt awesome and 7.5 felt like we were walking!  can't wait to WOD it up tomorrow morning.

and that's that!  time to go watch the Giants beat the packers haha...

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 39

this evening, HD, JE & i split the session up into (1) overhead presses, (2) a triset, and (3) a light treadmill run.

overhead presses
5reps/70lbs, 5reps/85lbs, 3reps/100lbs, 5reps/110lbs, 5reps/125lbs, 6reps/145lbs

felt pretty strong this evening despite a long... tedious day at work haha.

next, triset
snatches- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs
thruster- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs
toe-2-bars- 10reps, 10reps, 10reps

i feel i may have tweaked my left wrist when transitioning to the rack for the thrusters.  it's still a bit sore and i'm probably just going to throw a heating pad on it.  aside from that, this triset was killer haha... smh.

here is HD's 1st set:

last, treadmill
20mins @ 7.5mph, 1.5% incline
total: 2.5miles, approx. 304 calories burned

it was a good run to kick off the weekend.  tomorrow, i'm going to re-introduce one of my cousins to a muay thai class at Advanced Martial Arts.  he used to fight on the USMC Muay Thai team way back when... haha now, years later, he needs to get back in shape.  we'll see how that goes.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 38

welcome to this year's first Friday The 13th!  we took wednesday and thursday off and decided to do a two-a-day today.  this morning, HD & i split the session up into (1) deadlifts, (2) a superset, and (3) a really light row.

deadlifts
5reps/140lbs, 5reps/175lbs, 3reps/210lbs, 5reps/225lbs, 5reps/260lbs, 5reps/275lbs (rx was 295lbs)

for whatever reason this morning, i couldn't get a good grip on the bar at 295.  don't know what to say except that i manned down haha.  obviously HD killed his sets of deadlifts.

next, superset
cleans & jerks- 5reps/125lbs, 3reps/125lbs, 2reps/125lbs
front squats- 10reps/125lbs, 8reps/125lbs, 7reps/125lbs

our heart rates were both pretty jacked after this superset.  glad we kept the weight and reps low.  the two days off felt great, but it took a while to re-start our engines.

here is my second set:

last, rower
500 meter cooldown

this took about 2mins, nothing big.

kept it nice, simple, and easy because we were coming in later in the evening after work.  i've also been feeling a little more tired than usual because i've started to put extra sessions in at Advanced Martial Arts.  i either have to eat/sleep more or lighten the morning workouts...  haha, going to eat/sleep more because it's not fair to HD to ease up in the morning.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 37

this morning, HD & i split the session up into (1) a light treadmill run and (2) a timed workout.  we kept it nice and simple since we are going to be resting the next couple of days.  we planned on just taking wednesday off, but due to busy schedules, we're going to take thursday off as well and just double up on friday.  i think i'm going to attend a muay thai class on thursday night just to keep moving around.

warmup, treadmill
10min @ 7.5mph, 1.5% incline
total: 1.25 miles, approx. 152 calories burned

this was a really nice jog to get the day going and the blood flowing.

last, for time
1/2 "Lumberjack 20" - a Hero WOD in memory of the 12 soldiers & 1 civilian killed, along with 43 wounded, on November 5, 2009 at 1:34 p.m., by a terrorist named major nidal hasan at Fort Hood, Texas.
10 deadlifts - 145lbs (rx is 20 deadlifts @ 275lbs)
run 200m (rx is 400m)
10 kettlebell swings - 50lbs (rx is 20 swings @ 72lbs)
run 200m (rx is 400m)
10 overhead squats - 55lbs (rx is 20 squats @ 115lbs)
run 200m (rx is 400m)
10 burpees (rx is 20 burpees)
run 200m (rx is 400m)
10 pullups (rx is 20 pullups)
run 200m (rx is 400m)
10 box jumps (rx is 20 box jumps)
run 200m (rx is 400m)
10 dumbbell squat cleans - 20lbs each hand (rx is 20 squat cleans @ 45lbs each hand)
run 200m (rx is 400m)

here is the first half of HD's WOD:

here is the second half of my WOD:

results
HD: 13min 15sec     DV: 13min 4sec

after the overhead squats, my lower back tightened up a lot... haha i hate running funny!  we had to do half the WOD due to time constraints, otherwise, we'd be in the gym for at least an extra 30mins.

this evening, i attended my first muay thai session for 2012 at Advanced Martial Arts.  great workout, got a good sweat going for the evening.  like i said, hopefully i can keep after it in the evenings at Advanced.... anyways, looking forward to taking the next two mornings off!

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 36

this morning, HD, JE & i split the session up into (1) bench presses, (2) a superset, and (3) an AMRAP (as many rounds as possible).

bench presses
5reps/135lbs, 5reps/165lbs, 3reps/200lbs, 5reps/215lbs, 5reps/245lbs, 3reps/280lbs, 2reps/280lbs

as you can see, i had to split up the last set of 280lbs into 3 reps, then 2.  haha, i really feel that i've plateaued on this lift.  as long as everything else improves, i'm okay with that.

here is my 5th set w/245lbs:

next, superset
pullups- 15reps, 15reps, 15reps
overhead squats- 10reps/55lbs, 10reps/55lbs, 10reps/55lbs

it's really nice practicing the overhead squat and i look forward to getting stronger at it.  next time i'll film this superset.  we got to work on having stronger shoulders, a wider grip, and going below parallel.

last, AMRAP
5mins
18 box jumps
15 toe-to-bars
12 push press (65lbs)

because there are 3 of us now, we have to shorten some of the WODs.  it's fine, because with a shorter AMRAP, you are still able to challenge yourself by attempting to sprint through the movements.  i believe with longer AMRAPs, we tend to pace ourselves... although simple, this AMRAP sucked for sure haha.

results
HD: 2 rounds + 18 box jumps + 5 toe-to-bars
DV: 2 rounds + 18 box jumps + 11 toe-to-bars
HE: 2 rounds + 14 box jumps ** modified to 18 box jumps, 15 knee raises, 12 push press with 15lbs dumbbells in each hand **

i forgot to mention that i actually went to a Brazilian Jiu-Jitsu class at Advanced Martial Arts on saturday and i also attended one this evening.  they offer great mixed martial arts classes and i want to start going to more of them often.  i've had a membership for awhile, but i've been too busy or just finding excuses not to go.  like my morning sessions, i hope i keep getting after it at Advanced.

... that's about it.  we're going to do some light running and a Hero WOD tomorrow morning, then take a break on wednesday.... haha looking forward to the rest.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 35

before the giants game, HD, JE & i split the session up into (1) squats, (2) a triset, (3) bicep curls (haha, really), and (4) a light jog on the treadmill.  i just want to point out that it was such a great weekend for the sports teams i like.  last night, i got to witness, firsthand, rutgers men's basketball beat uconn and today it was awesome watching the giants and broncos win!

squats
5reps/115lbs, 5reps/140lbs, 3reps/170lbs, 5reps/185lbs, 5reps/210lbs, 8reps/240lbs

definitely felt really strong for this lift, despite drinking heavily the night before haha.  HD busted out 7 reps on his last set as well, so we know we're getting better at this lift.

next, triset
handstand pushups- 10reps, 10reps, 10reps
double unders- 15reps, 15reps, 15reps (or singles for 30, 30, 30)
weighted situps- 20reps/20lbs, 20reps/20lbs, 20reps/20lbs

here is my 2nd set:

i opted to do singles this morning because it was taking me forever to do double unders haha.  our jump rope also broke, although HD still managed to crank out his double unders.

then, bicep curls
w/ ez curl, wide grip
5reps/100lbs, 5reps/100lbs, 5reps/100lbs

haha why not?  we haven't done these in a while.

last, treadmill
30mins @ 7mph, 1.5% incline
total: 3.5miles, approx. 427 calories burned

it was nice to do this light jog and sweat out all the alcohol from the night before.

that's that.  pumped to get after it tomorrow morning and continue this new cycle of 5/3/1...

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 34

this morning, HD, JE & i split up the session into (1) overhead presses, (2) a superset, and (3) a timed workout.

overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 5reps/70lbs, 5reps/90lbs, 5reps/105lbs

felt like knocking out an additional 7th set for 4reps/135lbs... definitely had more in the tank, but decided that would do.

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

our racking for the front squat is getting a lot better.  because we went heavy just a few hours before, haha, it sort of felt like deja vu.

last, for time
5 rounds
9 deadlifts- 75lbs (rx is 135lbs)
6 hang power snatches- 75lbs (rx is 135lbs)
3 overhead squats- 75lbs (rx is 135lbs)

here are my entire rounds:

i need to have stronger shoulders and a wider grip for my overhead squats.  i also can see that i'm muscling my snatches too much.  i liked my deadlifts but hated that i had to go too low during the WOD haha, because we were only using 5-10lbs plates.  plainly, it sucked... and i feel like it left me drained for the rest of the day haha...

the times for this WOD at the prescribed weight are way insane.  i think the goal would be to match those times at the scaled down weight, then to increase the weight until we hit the prescribed weight.... too ridiculous...  check them out: http://www.crossfit.com/mt-archive2/008078.html

results
HD: 5mins 23sec     DV: 5min 6sec    
JE: 6min 10sec (scaled down to 45lbs rounds 1-3, then 30lbs rounds 4-6)

good work and am looking forward to a rest day.  i get to watch rutgers men's basketball play uconn tomorrow evening at the RAC with my buds then hit the old stomping grounds.

this concludes this cycle of 5/3/1 and onto a new 4 week cycle... ugh... back to going heavy... haha, looking forward to it!

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 33

this evening, HD, JE & i split the session up into (1) deadlifts, (2) a superset, (3) front squats, and (4) tabata on the treadmill.

deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/205lbs, 5reps/135lbs, 5reps/155lbs, 5reps/205lbs

next, superset
clean & jerk- 5reps/115lbs, 5reps/115lbs, 5reps/115lbs
pullups- 15reps, 15reps, 15reps

HD and i felt like squeezing in some heavy front squats afterward... haha, so we did!

front squats
2reps/135lbs, 2reps/165lbs, 2reps/185lbs, 1rep/205lbs, 1rep/225lbs, 1rep/235lbs

**HD hit and additional set for 1rep/255lbs

last, treadmill tabata
8 rounds @ 6.7mph, 12% incline
20 seconds on: 10 seconds off

here is the first half of HD's tabata:

surprisingly i was pretty wiped after this... haha, still feeling the effects from park city.

and that's all she wrote.  going to be a morning session tomorrow... so in less than 8 hours haha.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 32

this morning JE, joined HD & i and split up the sessions into (1) bench presses, (2) a superset, (3) weighted situps, and (4) a moderate run.  JE hasn't hit the gym in awhile, so he was fortunate to join us during our deload week haha.

bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/135lbs, 5reps/170lbs, 5reps/205lbs

as per usual, we wanted to increase the weight because we feel unchallenged, but we stuck to the plan.

next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatches- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs

here is my 2nd set:

i wanted to see how my form is.  after reviewing the film, i need to be more explosive and use momentum.  it looks like i'm muscling the weight up a tad bit.

next, AMAP (as many as possible)
20lbs weight situps

results
HD: 60reps     DV: 65reps     JE: 45reps

last, moderate treadmill run
10mins @ 8mph, 1.5% incline
total: 1.33 miles, approx. 156 calories burned

and that's that.  felt good throughout the day.  heading to happy hour and will be ready to go tomorrow morning haha.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 31 - Happy New Year!

for our first actual training day of 2012, HD & i split the session up into (1) squats, (2) a superset, and (3) a timed workout.  this is also our 4th week of this cycle of 5/3/1, which means that this is a nice light and deload weak.  we definitely lucked out, considering i just spent the last couple of days destroying my body in various ways with great people at park city, utah for new year's weekend.

shredding the gnar w/these fine people

also got a chance to check out CS' diggs

squats
5reps/110lbs, 5reps/135lbs, 3reps/160lbs, 5reps/110lbs, 5reps/135lbs, 5reps/160lbs

HD wanted to increase the weight, as did i... but like all deload weeks, we have to stay disciplined and stick to the plan.  we get better through recovery, not by doing more than necessary.

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

as per usual, this superset was horrible.

last, for time
15-12-9reps
pullups
sumo deadlift highpull (65lbs)
handstand pushups

here are HD's entire rounds:

i honestly was going to pass out after this haha.  your body tends to forget what hard work is like not WODing for a few days.

results
HD: 10mins 11sec     DV: 5min 11sec

the reason for the disparity between HD and i are the handstand pushups.  aside from that, HD did a good job.

can't wait for tomorrow.  hope you all are enjoying 2012.

get involved w/or donate to the Wounded Warrior Project

Happy New Year to all of our forward troops that sacrifice to protect our livelihood.

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