2012 Off Season TD 44

this afternoon, on base, my platoon had an impromptu PT session.  since HD & TS are also members of my platoon, we counted this as a 4TWC training day haha.  we did an individual movement as fast as we could and then wait for the last Marine to finish before we moved onto the next movement.  for the most part, it was a platoon effort.

4 rounds
15 burpees
15 hand release pushups
10 handstand pushups
20 bicycle crunches
25 squats

and that was that.  i think this was a good indicator of combat fitness and Marines know the work they'll need to put in in order to perform well in upcoming missions.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 43 - RIP Sgt. Jason G. Amores

today's workout is in loving memory of Sgt. Jason G. Amores, one of the best Marines i had the pleasure working with in 2008.  i appreciated his friendship and learned a lot from him while we attended infantry squad leaders course together.  one of my last memories of him was when he was pumped to pcs to join 3/5 out in camp pendleton.  unfortunately, last year, Jason was killed by an ied in Sangin, Helmand Province, Afghanistan.  he is truly missed and has been a great loss to our country.  Semper Fi and RIP Jason.

Jason doing what he does in Afghanistan

our squad at school in 2008

this evening, HD and i split the session up into (1) overhead presses, (2) a superset, (3) pullups, and (4) an AMAP of weighted situps.  HD already knocked out his deadlifts in the morning and i was a bad boy and skipped out of them this week...

overhead presses
5reps/70lbs, 5reps/85lbs, 3reps/100lbs, 3reps/120lbs, 3reps/135lbs 3reps/155lbs

next, superset
snatches- 5reps/100lbs, 5reps/100lbs, 5reps/100lbs
front squats- 10reps/100lbs, 10reps/100lbs, 10reps/100lbs

next, pullups
15reps, 15reps, 15reps

last, weight situps - AMAP (as many as possible)
HD: 28reps/30lbs
DV: 40reps/30lbs

and on to week 3 of this cycle of 5/3/1... hopefully skipping out on deadlifts does not hurt me next week.

get involved w/or donate to the Wounded Warrior Project

RIP Jason.

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

2012 Off Season TD 42

tonight, i have my first basketball game of 2012 with my friends' company.  because it's a recreation league, we're not breaking the rules.  so i figure, since sports are now in the picture, we can start labeling training days without the "off season" after this week's cycle of 5/3/1.

this morning, HD and i conducted a chipper:

for time
1/2 The Seven - a Hero WOD in memory of 7 CIA officers killed on December 30, 2009 by a suicide bomber in southeastern Afghanistan.  Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

3 rounds (rx is 7 rounds)
7 handstand pushups
7 95lbs thrusters (rx is 135lbs)
7 toe-to-bar
7 135lbs deadlifts (rx is 245lbs)
7 burpees
7 25lbs kettlebell swings (rx is 72)
7 pullups

here are my entire rounds:

i had trouble with the toe-2-bars... haha, i also hate when i take water breaks, but they're definitely necessary... don't want to pass out in front of all the members haha.  i also weezed the last round, ugh haha...

results
HD: 12mins 28sec
DV: 11mins 24sec

although it'll be the first time playing with my teammates, hopefully we play well and give the other team some competition.  i have to start programming some basketball drills into our workouts now...

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 41

we took monday off because the Giants beat the packers haha... so you can only imagine how that night went... this morning we split the session up into (1) bench presses, (2) a superset, and (3) a timed workout.

misbehaving while the Giants route the packers

bench presses 
5reps/135lbs, 5reps/165lbs, 3reps/200lbs, 3reps/225lbs, 3reps/250lbs, 3reps/285lbs

next, superset
pullups- 15reps, 15reps, 15reps
overhead squats- 10reps/60lbs, 10reps/60lbs, 10reps/60lbs

the overhead squats definitely jacked out heart rates up.  nonetheless, it was great getting to work on our form.

last, for time
3 rounds
5 power cleans @ 115lbs
7 hand-release pushups
9 toe-to-bars

here are HD's entire rounds:

here are my entire rounds:

results
HD: 3mins 44sec     DV: 2mins 27sec

ever for a short amount of time, it still really sucked... and we like things that suck haha!

and that's that... we're going to take wednesday morning off and hit up thursday & friday.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 40 - Let's Go Giants!

this afternoon, MV, HD & i split the session up into (1) squats, (2) handstand skill work, (3) a triset, (4) supinated hammer curls, and (5) a moderate treadmill run.  MV decided to join our globo gym and hop in on the training day.

yesterday, i ended up spending the better part of my morning at Advanced Martial Arts taking muay thai and brazilian jiu-jitsu classes.  my cousin attended muay thai and we determined that he needs to start getting back into shape!  hopefully he sticks with it!  it'd be nice to spend some family time punching each other and sweating out the frustrations of the work week haha.

anyways, kicking off week 2 (my favorite week) of this 5/3/1 cycle!  

squats
5reps/115lbs, 5reps/140lbs, 3reps/170lbs, 3reps/200lbs, 3reps/225lbs, 4reps/255lbs

originally, my working sets were only 5lbs lighter than HD's, so i made an executive decision to just rock with his weight in order to save time haha... he hit the 6th set for 5reps!

next, skill work
25meter handstand walk

this was super fun.  the conclusion... haha we suck at this and definitely need to sneak skill work like this into our programming.  always important to focus on your weaknesses, but to throw yourself a bone here and there to show you that you're good at something haha... anyways, we need to research progressions, cause the farthest i probably got was 5meters... haha if that.

next, triset
handstand pushups- 10reps, 10reps, 10reps
box jumps- 15reps, 15reps, 15reps
weighted situps- 20reps/20lbs, 20reps/30lbs, 20reps/30lbs

as you can see, we've increased the weight on the situps.  i felt really strong today, probably because we worked out a little passed noon as opposed to way early in the morning.  handstand pushups are getting a lot easier, was trying to work on springing back onto the box on my jumps instead of stepping down, and although we increased the weight on the situps- didn't really feel it.

here is my 1st set:

next, supinated hammer curls
15reps/30lbs, 10reps/35lbs, 5reps/40lbs

eh, why not right?

last, moderate treadmill run
30mins @ 7.5mph, 1.5% incline
total: 3.75miles, approx. 455 calories burned

run felt awesome and 7.5 felt like we were walking!  can't wait to WOD it up tomorrow morning.

and that's that!  time to go watch the Giants beat the packers 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 39

this evening, HD, JE & i split the session up into (1) overhead presses, (2) a triset, and (3) a light treadmill run.

overhead presses
5reps/70lbs, 5reps/85lbs, 3reps/100lbs, 5reps/110lbs, 5reps/125lbs, 6reps/145lbs

felt pretty strong this evening despite a long... tedious day at work haha.

next, triset
snatches- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs
thruster- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs
toe-2-bars- 10reps, 10reps, 10reps

i feel i may have tweaked my left wrist when transitioning to the rack for the thrusters.  it's still a bit sore and i'm probably just going to throw a heating pad on it.  aside from that, this triset was killer haha... smh.

here is HD's 1st set:

last, treadmill
20mins @ 7.5mph, 1.5% incline
total: 2.5miles, approx. 304 calories burned

it was a good run to kick off the weekend.  tomorrow, i'm going to re-introduce one of my cousins to a muay thai class at Advanced Martial Arts.  he used to fight on the USMC Muay Thai team way back when... haha now, years later, he needs to get back in shape.  we'll see how that goes.

get involved w/or donate to the Wounded Warrior Project

cheers,

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

2012 Off Season TD 38

welcome to this year's first Friday The 13th!  we took wednesday and thursday off and decided to do a two-a-day today.  this morning, HD & i split the session up into (1) deadlifts, (2) a superset, and (3) a really light row.

deadlifts
5reps/140lbs, 5reps/175lbs, 3reps/210lbs, 5reps/225lbs, 5reps/260lbs, 5reps/275lbs (rx was 295lbs)

for whatever reason this morning, i couldn't get a good grip on the bar at 295.  don't know what to say except that i manned down haha.  obviously HD killed his sets of deadlifts.

next, superset
cleans & jerks- 5reps/125lbs, 3reps/125lbs, 2reps/125lbs
front squats- 10reps/125lbs, 8reps/125lbs, 7reps/125lbs

our heart rates were both pretty jacked after this superset.  glad we kept the weight and reps low.  the two days off felt great, but it took a while to re-start our engines.

here is my second set:

last, rower
500 meter cooldown

this took about 2mins, nothing big.

kept it nice, simple, and easy because we were coming in later in the evening after work.  i've also been feeling a little more tired than usual because i've started to put extra sessions in at Advanced Martial Arts.  i either have to eat/sleep more or lighten the morning workouts...  haha, going to eat/sleep more because it's not fair to HD to ease up in the morning.

get involved w/or donate to the Wounded Warrior Project

cheers,

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