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

2012 Off Season TD 36

this morning, HD, JE & i split the session up into (1) bench presses, (2) a superset, and (3) an AMRAP (as many rounds as possible).

bench presses
5reps/135lbs, 5reps/165lbs, 3reps/200lbs, 5reps/215lbs, 5reps/245lbs, 3reps/280lbs, 2reps/280lbs

as you can see, i had to split up the last set of 280lbs into 3 reps, then 2.  haha, i really feel that i've plateaued on this lift.  as long as everything else improves, i'm okay with that.

here is my 5th set w/245lbs:

next, superset
pullups- 15reps, 15reps, 15reps
overhead squats- 10reps/55lbs, 10reps/55lbs, 10reps/55lbs

it's really nice practicing the overhead squat and i look forward to getting stronger at it.  next time i'll film this superset.  we got to work on having stronger shoulders, a wider grip, and going below parallel.

last, AMRAP
5mins
18 box jumps
15 toe-to-bars
12 push press (65lbs)

because there are 3 of us now, we have to shorten some of the WODs.  it's fine, because with a shorter AMRAP, you are still able to challenge yourself by attempting to sprint through the movements.  i believe with longer AMRAPs, we tend to pace ourselves... although simple, this AMRAP sucked for sure haha.

results
HD: 2 rounds + 18 box jumps + 5 toe-to-bars
DV: 2 rounds + 18 box jumps + 11 toe-to-bars
HE: 2 rounds + 14 box jumps ** modified to 18 box jumps, 15 knee raises, 12 push press with 15lbs dumbbells in each hand **

i forgot to mention that i actually went to a Brazilian Jiu-Jitsu class at Advanced Martial Arts on saturday and i also attended one this evening.  they offer great mixed martial arts classes and i want to start going to more of them often.  i've had a membership for awhile, but i've been too busy or just finding excuses not to go.  like my morning sessions, i hope i keep getting after it at Advanced.

... that's about it.  we're going to do some light running and a Hero WOD tomorrow morning, then take a break on wednesday.... haha looking forward to the rest.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer

2012 Off Season TD 35

before the giants game, HD, JE & i split the session up into (1) squats, (2) a triset, (3) bicep curls (haha, really), and (4) a light jog on the treadmill.  i just want to point out that it was such a great weekend for the sports teams i like.  last night, i got to witness, firsthand, rutgers men's basketball beat uconn and today it was awesome watching the giants and broncos win!

squats
5reps/115lbs, 5reps/140lbs, 3reps/170lbs, 5reps/185lbs, 5reps/210lbs, 8reps/240lbs

definitely felt really strong for this lift, despite drinking heavily the night before haha.  HD busted out 7 reps on his last set as well, so we know we're getting better at this lift.

next, triset
handstand pushups- 10reps, 10reps, 10reps
double unders- 15reps, 15reps, 15reps (or singles for 30, 30, 30)
weighted situps- 20reps/20lbs, 20reps/20lbs, 20reps/20lbs

here is my 2nd set:

i opted to do singles this morning because it was taking me forever to do double unders haha.  our jump rope also broke, although HD still managed to crank out his double unders.

then, bicep curls
w/ ez curl, wide grip
5reps/100lbs, 5reps/100lbs, 5reps/100lbs

haha why not?  we haven't done these in a while.

last, treadmill
30mins @ 7mph, 1.5% incline
total: 3.5miles, approx. 427 calories burned

it was nice to do this light jog and sweat out all the alcohol from the night before.

that's that.  pumped to get after it tomorrow morning and continue this new cycle of 5/3/1...

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer

2012 Off Season TD 34

this morning, HD, JE & i split up the session into (1) overhead presses, (2) a superset, and (3) a timed workout.

overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 5reps/70lbs, 5reps/90lbs, 5reps/105lbs

felt like knocking out an additional 7th set for 4reps/135lbs... definitely had more in the tank, but decided that would do.

next, superset
front squat- 5reps/135lbs, 5reps/135lbs, 5reps/135lbs
tricep rope extension dropset- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs

our racking for the front squat is getting a lot better.  because we went heavy just a few hours before, haha, it sort of felt like deja vu.

last, for time
5 rounds
9 deadlifts- 75lbs (rx is 135lbs)
6 hang power snatches- 75lbs (rx is 135lbs)
3 overhead squats- 75lbs (rx is 135lbs)

here are my entire rounds:

i need to have stronger shoulders and a wider grip for my overhead squats.  i also can see that i'm muscling my snatches too much.  i liked my deadlifts but hated that i had to go too low during the WOD haha, because we were only using 5-10lbs plates.  plainly, it sucked... and i feel like it left me drained for the rest of the day haha...

the times for this WOD at the prescribed weight are way insane.  i think the goal would be to match those times at the scaled down weight, then to increase the weight until we hit the prescribed weight.... too ridiculous...  check them out: http://www.crossfit.com/mt-archive2/008078.html

results
HD: 5mins 23sec     DV: 5min 6sec    
JE: 6min 10sec (scaled down to 45lbs rounds 1-3, then 30lbs rounds 4-6)

good work and am looking forward to a rest day.  i get to watch rutgers men's basketball play uconn tomorrow evening at the RAC with my buds then hit the old stomping grounds.

this concludes this cycle of 5/3/1 and onto a new 4 week cycle... ugh... back to going heavy... haha, looking forward to it!

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer

2012 Off Season TD 33

this evening, HD, JE & i split the session up into (1) deadlifts, (2) a superset, (3) front squats, and (4) tabata on the treadmill.

deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/205lbs, 5reps/135lbs, 5reps/155lbs, 5reps/205lbs

next, superset
clean & jerk- 5reps/115lbs, 5reps/115lbs, 5reps/115lbs
pullups- 15reps, 15reps, 15reps

HD and i felt like squeezing in some heavy front squats afterward... haha, so we did!

front squats
2reps/135lbs, 2reps/165lbs, 2reps/185lbs, 1rep/205lbs, 1rep/225lbs, 1rep/235lbs

**HD hit and additional set for 1rep/255lbs

last, treadmill tabata
8 rounds @ 6.7mph, 12% incline
20 seconds on: 10 seconds off

here is the first half of HD's tabata:

surprisingly i was pretty wiped after this... haha, still feeling the effects from park city.

and that's all she wrote.  going to be a morning session tomorrow... so in less than 8 hours haha.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer

2012 Off Season TD 32

this morning JE, joined HD & i and split up the sessions into (1) bench presses, (2) a superset, (3) weighted situps, and (4) a moderate run.  JE hasn't hit the gym in awhile, so he was fortunate to join us during our deload week haha.

bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/135lbs, 5reps/170lbs, 5reps/205lbs

as per usual, we wanted to increase the weight because we feel unchallenged, but we stuck to the plan.

next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatches- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs

here is my 2nd set:

i wanted to see how my form is.  after reviewing the film, i need to be more explosive and use momentum.  it looks like i'm muscling the weight up a tad bit.

next, AMAP (as many as possible)
20lbs weight situps

results
HD: 60reps     DV: 65reps     JE: 45reps

last, moderate treadmill run
10mins @ 8mph, 1.5% incline
total: 1.33 miles, approx. 156 calories burned

and that's that.  felt good throughout the day.  heading to happy hour and will be ready to go tomorrow morning haha.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer

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