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