starting from yesterday's post, our workouts in the morning are going to be split up into 2 parts: (1) strength lift and (2) a metcon- all the way until tough mudder tri-state. if HD and i don't miss any planned workouts, we will end off at TD 90 before tough mudder. that week should also be the next deload week!... i can't believe this 6-month journey is coming to fruition... i was telling HD that the blog will go on, so long as he and i continue to workout together.... i'll just have to change the headline is all, after nov. 12...
as i wrote yesterday, i've learned a little about programming and constantly varying monostructural, weightlifting, and gymnastic exercises... so i decided to take a shot at it for about twenty training days and HD & i will re-evaluate from there.
lift
squat- 5 reps/95lbs, 5 reps/115lbs, 3 reps/135lbs, 5 reps/95lbs, 5 reps/115lbs, 5 reps/135lbs
i wanted to do more squats, but i had to look at the big picture and ease up. excited to start another cycle of 5/3/1 next week!
"elizabeth"
21-15-9 for time
dips
squat clean (95lbs, scaled down from 135lbs)
here is HD's first round:
results
HD: 13min 28sec DV: 10min 4sec
afterward, i felt fresh throughout the whole day, so maybe this is the answer to maintaining energy levels.... haha, not overdoing it in the morning, yet working at high intensity.
we're taking a rest day tomorrow, so talk to you all on thursday!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
Tuesday, October 11, 2011
Monday, October 10, 2011
TD 71
so i had a blast during the CrossFit Level 1 certificate course... i really hope i passed the test and can officially be called a CrossFit trainer! my classmates and i are on the oct. 11th entry of the main site:
this morning HD and i began our deload week of 5/3/1 and kept it basic. we split up our session into 2 parts: (1) lift and (2) moderate treadmill run.
lift
bench press- 5 reps/115lbs, 5 reps/145lbs, 3 reps/175lbs, 5 reps/115lbs, 5 reps/145lbs, 5 reps/175lbs
it felt really good to deload... haha not gonna lie.
treadmill
35mins @ 7.5mph & 1.5% incline
total: 4.08 miles, approx. 499 calories burned
later on in the day, right before dinner, i ended up running 3 miles around my neighborhood. i have to keep in mind that the urbanathlon is around the corner.
and that was it.
this past weekend was such a great learning experience, i just don't have the words to explain how happy i am. i got tips on how to fix my form, what to look for in other people's form, programming, nutrition, etc... also met some excellent people. great weekend!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
 |
| end of day 1: aftermath of "fran" |
lift
bench press- 5 reps/115lbs, 5 reps/145lbs, 3 reps/175lbs, 5 reps/115lbs, 5 reps/145lbs, 5 reps/175lbs
it felt really good to deload... haha not gonna lie.
treadmill
35mins @ 7.5mph & 1.5% incline
total: 4.08 miles, approx. 499 calories burned
later on in the day, right before dinner, i ended up running 3 miles around my neighborhood. i have to keep in mind that the urbanathlon is around the corner.
and that was it.
this past weekend was such a great learning experience, i just don't have the words to explain how happy i am. i got tips on how to fix my form, what to look for in other people's form, programming, nutrition, etc... also met some excellent people. great weekend!
 |
| Chuck Carswell & Joe DeGain |
 |
| lunch time at Guerrilla Fitness CrossFit Morristown |
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
Friday, October 7, 2011
TD 69 & TD 70
today, HD and i conducted a two-a-day to catch up with workouts since i will be attending the CrossFit Level I seminar all weekend. in the morning we completed week #3 of 5/3/1 w/overhead presses:
TD 69
we decided that it'd be overkill if we did a metcon in the morning and afternoon since we are going heavy with overhead presses and deadlifts. we ended the session and went to work. HD recorded gains after the 6th set of overhead presses while i stayed the same. as i've stated before, as long as my squats & deads level up, i don't mind plateauing with my presses for the moment.
after work, we met at the gym for TD 70
we split the session up into 2 parts: (1) lifts and an (2) AMRAP
lifts
superset
deadlifts- 5 reps/115lbs, 5 reps/145lbs, 3 reps/170lbs, 5 reps/215lbs, 3 reps/245lbs, 6 reps/275lbs
leg curls- 12 reps/65lbs x 5, no 6th set
quad set x 5
walking lunge- 20 steps w/25lbs plates in each hand
15 bicycles
15 weighted situps (25lbs)
15 flutter kicks (4-count)
HD & i definitely got stronger w/our deadlifts, so i was pretty pleased about that. i can't wait to deload next week...
last, 15min AMRAP
12 hand release pushups
6 pullups
12 push thrus
6 dips
definitely do not sleep on this one. the HR pushups sneak up on you.
results
HD: 8 rounds +11 HR pushups
DV: 10 rounds +12 HR pushups, 6 pullups, 12 push thrus, 2 dips
... i wish i at least finished my 11th round... i hate coming close like. every second counts and next time i won't waste it taking unnecessary rest breaks.
and that's basically that. i'm pretty excited about having a CrossFit weekend and don't know what to expect really. i've studied the fundamentals manual and am looking forward to learning more!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
TD 69
 |
| click me |
after work, we met at the gym for TD 70
we split the session up into 2 parts: (1) lifts and an (2) AMRAP
lifts
superset
deadlifts- 5 reps/115lbs, 5 reps/145lbs, 3 reps/170lbs, 5 reps/215lbs, 3 reps/245lbs, 6 reps/275lbs
leg curls- 12 reps/65lbs x 5, no 6th set
quad set x 5
walking lunge- 20 steps w/25lbs plates in each hand
15 bicycles
15 weighted situps (25lbs)
15 flutter kicks (4-count)
HD & i definitely got stronger w/our deadlifts, so i was pretty pleased about that. i can't wait to deload next week...
last, 15min AMRAP
12 hand release pushups
6 pullups
12 push thrus
6 dips
definitely do not sleep on this one. the HR pushups sneak up on you.
results
HD: 8 rounds +11 HR pushups
DV: 10 rounds +12 HR pushups, 6 pullups, 12 push thrus, 2 dips
... i wish i at least finished my 11th round... i hate coming close like. every second counts and next time i won't waste it taking unnecessary rest breaks.
and that's basically that. i'm pretty excited about having a CrossFit weekend and don't know what to expect really. i've studied the fundamentals manual and am looking forward to learning more!
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
Wednesday, October 5, 2011
TD 68
HD and i split up this morning's session into 3 parts: (1) light treadmill run, (2) a timed workout, and (3) cool-down on the bike.
warmup - treadmill
13min @ 7.3mph, 1.5% incline
total: 1.58 miles, approx. 193 calories burned
then, 2 rounds for time
400 meter shuttle run
15 thrusters (75lbs)
15 pullups
this killed me. my right lat was acting up again and i had to keep stretching it after the warmup while HD conducted his rounds. as soon as i went, it had no choice but to adapt or die. currently, it doesn't feel sore, so maybe this morning did the trick.
results
HD: 7min 28sec DV: 7min 10sec
last, cool-down
10mins on the bike @ level 5
total: 2.3 miles, approx. 61 calories burned
we're going to take tomorrow off to recover since we had busy days today. however, on friday, we're going to conduct a two-a-day: so technically TD 69 will be in the morning and TD 70 will be in the afternoon to finish out week 3 of 5/3/1...
the next two evenings, i have to start looking over the CrossFit Level I study guide in preparation for this weekend's course.
in other news, today we lost Steve Jobs. he truly was an original and a genuine contributor to mankind.
get involved w/or donate to the Wounded Warrior Project
to Steve.
-DV _ level ^ fitness
warmup - treadmill
13min @ 7.3mph, 1.5% incline
total: 1.58 miles, approx. 193 calories burned
then, 2 rounds for time
400 meter shuttle run
15 thrusters (75lbs)
15 pullups
this killed me. my right lat was acting up again and i had to keep stretching it after the warmup while HD conducted his rounds. as soon as i went, it had no choice but to adapt or die. currently, it doesn't feel sore, so maybe this morning did the trick.
results
HD: 7min 28sec DV: 7min 10sec
last, cool-down
10mins on the bike @ level 5
total: 2.3 miles, approx. 61 calories burned
we're going to take tomorrow off to recover since we had busy days today. however, on friday, we're going to conduct a two-a-day: so technically TD 69 will be in the morning and TD 70 will be in the afternoon to finish out week 3 of 5/3/1...
the next two evenings, i have to start looking over the CrossFit Level I study guide in preparation for this weekend's course.
in other news, today we lost Steve Jobs. he truly was an original and a genuine contributor to mankind.
 |
| stay hungry. stay foolish. |
get involved w/or donate to the Wounded Warrior Project
to Steve.
-DV _ level ^ fitness
Monday, October 3, 2011
TD 67
it seemed after yesterday morning that we were ready to tackle this training day... haha, but for some reason, both our energy levels were low. our bodies must know that this is the third week of 5/3/1 (being the one were you lift your "heaviest"). so instead of trying to push it this morning, we only did our lifts and called it a day. below is our ouput:
toes to bar immediately after a high-rep hack squat is considerably challenging... proceed with caution haha. despite having low energy levels, i was pretty satisfied on my last set of squats. based on percentages, my 1RM has gone up 10lbs and is calculated at 252lbs. i want to keep after it and push my way into the 3's. i know it'll take a lot of hard work and i know that the last thing i want to do is try to get to that point in a hurry... persistence and patience are some of the keys.
all in all, we have a scheduled rest day on tuesday- then we're knocking out three training days in a row. i have to squeeze in some study time to go over CrossFit Level 1 knowledge before the weekend, on top of work and school. hopefully on wednesday, HD and i just destroy the training day to make up for today.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
 |
| click me |
toes to bar immediately after a high-rep hack squat is considerably challenging... proceed with caution haha. despite having low energy levels, i was pretty satisfied on my last set of squats. based on percentages, my 1RM has gone up 10lbs and is calculated at 252lbs. i want to keep after it and push my way into the 3's. i know it'll take a lot of hard work and i know that the last thing i want to do is try to get to that point in a hurry... persistence and patience are some of the keys.
all in all, we have a scheduled rest day on tuesday- then we're knocking out three training days in a row. i have to squeeze in some study time to go over CrossFit Level 1 knowledge before the weekend, on top of work and school. hopefully on wednesday, HD and i just destroy the training day to make up for today.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
Sunday, October 2, 2011
TD 66
HD and i split up the session into three parts: (1) lifts, (2) a timed work, and (3) cool-down on the bike.
i was proud of HD's progress as he killed his last set. what was once 3 reps at 175lb a few weeks ago, has turned into 11 reps at 175lbs now... i think he can start messing around with weight over 200lbs! as for me, i stayed at 4 reps at 275lbs. i wouldn't say that it's disappointing that i may have plateaued on the bench press for now because it seems that all of my other major lifts are getting better... probably catching up to my bench! with that said, i can't be mad at that- haha just glad i didn't get weaker from this program.
moreover, i think that we're getting really strong with our hang clean & jerks... probably turning out to be my favorite lift...
next, 3 rounds for time
18 dumbbell hang squat cleans (20lbs each hand)
18 pullups
10 power cleans (85lbs)
10 handstand pushups
here's part of HD's first round:
our forearms for the pullup part of this WOD were burning... probably from the lifts and i gotta say that's the part that made the WOD in its entirety so challenging. another observation is that our handstand pushups are really coming along and i see that we're getting stronger at them.
results
HD: 23min 01sec DV: 11min
last, cool-down
10mins on the bike @ level 5
total: 2.02 miles, approx. 60cal burned
all in all very productive training day i think. can't wait to do it again in a few hours.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
 |
| click me |
moreover, i think that we're getting really strong with our hang clean & jerks... probably turning out to be my favorite lift...
next, 3 rounds for time
18 dumbbell hang squat cleans (20lbs each hand)
18 pullups
10 power cleans (85lbs)
10 handstand pushups
here's part of HD's first round:
our forearms for the pullup part of this WOD were burning... probably from the lifts and i gotta say that's the part that made the WOD in its entirety so challenging. another observation is that our handstand pushups are really coming along and i see that we're getting stronger at them.
results
HD: 23min 01sec DV: 11min
last, cool-down
10mins on the bike @ level 5
total: 2.02 miles, approx. 60cal burned
all in all very productive training day i think. can't wait to do it again in a few hours.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
Saturday, October 1, 2011
in memoriam: Lance Corporal Christopher Cosgrove (1983-2006)
it's crazy to think that it's been 5 years since he passed away... and every year since then, i always start october by remembering him. i'm not going to try to act like i knew him well, but from what i do know, is that he was a good man and a good Marine. he was one of the first Marines to show me around the unit after i checked-in from SOI. super-motivated to get the job done in iraq, pumped to get married when he got back from deployment, and super inquisitive in securing a civilian job thereafter- that is the man i will always remember.
he was the 61st service member that died in support of OEF & OIF from nj and he sure wasn't the last- as our men & women continue to give their all over there. it's because of them i stay humble and keep inspired to do my best in spreading awareness about military charities and other good causes in general.
rest in peace bud & from the bottom of my heart, thanks for everything.
get involved w/or donate to the Wounded Warrior Project
will never forget.
-DV _ level ^ fitness
he was the 61st service member that died in support of OEF & OIF from nj and he sure wasn't the last- as our men & women continue to give their all over there. it's because of them i stay humble and keep inspired to do my best in spreading awareness about military charities and other good causes in general.
rest in peace bud & from the bottom of my heart, thanks for everything.
get involved w/or donate to the Wounded Warrior Project
will never forget.
-DV _ level ^ fitness
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