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