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