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