this morning, HD & i conducted our last workout of 2011. we split the session up into (1) overhead presses, (2) a superset, (3) weighted situps, and (4) a light treadmill run.
overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 5reps/135lbs, 3reps/150lbs, 1rep/170lbs
next, superset
front squats- 3reps/175lbs, 3reps/175lbs, 3reps/175lbs
tricep rope extension drop-set- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
next, as many as possible
20lbs weighted situps
results
HD: 50reps DV: 50reps
last, treadmill
15mins @ 7mph, 1.5% incline
total: 1.75miles, approx. 212 calories burned
short & simple... i'm ready to kick off the new year in utah now.
hope you all are enjoying the holidays.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Wednesday, December 28, 2011
Tuesday, December 27, 2011
2012 Off Season TD 29
this morning, HD, TT, and i split the session up into (1) deadlifts, (2) a superset, and (3) a timed workout.
deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 5reps/235lbs, 3reps/265lbs, 3reps/300lbs
HD hit 385lbs for 1 rep on his last set! i think i've finally gotten back on the progressive track and could be looking at a new 1RM for this rep.
next, superset
clean & jerk- 1rep/155lbs, 1rep/155lbs, 1rep/155lbs
kipping/butterfly pullups- 15reps, 15reps, 15reps
by the end of the training day (approximately 50mins), we would have completed 95 pullups.
last, for time
1/2 "Holbrook" - a Hero WOD named after U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan.
5 rounds (rx is 10 rounds)
5 thrusters- 95lbs (rx is 115lbs)
10 pullups
100m run
(rx is rest 1min after each round, but since we cut the time in half, we figured we'd run straight through it)
here are TT's first couple of rounds:
this killed me... end of story.
results
TT: 8min 53sec HD: 6min 27sec DV: 6min 8sec
tomorrow is the last 4TWC training day of 2011... and possibly my last training day individually as well, unless i manage to get something going in park city, utah this weekend... we shall see.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 5reps/235lbs, 3reps/265lbs, 3reps/300lbs
HD hit 385lbs for 1 rep on his last set! i think i've finally gotten back on the progressive track and could be looking at a new 1RM for this rep.
next, superset
clean & jerk- 1rep/155lbs, 1rep/155lbs, 1rep/155lbs
kipping/butterfly pullups- 15reps, 15reps, 15reps
by the end of the training day (approximately 50mins), we would have completed 95 pullups.
last, for time
1/2 "Holbrook" - a Hero WOD named after U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan.
5 rounds (rx is 10 rounds)
5 thrusters- 95lbs (rx is 115lbs)
10 pullups
100m run
(rx is rest 1min after each round, but since we cut the time in half, we figured we'd run straight through it)
here are TT's first couple of rounds:
this killed me... end of story.
results
TT: 8min 53sec HD: 6min 27sec DV: 6min 8sec
tomorrow is the last 4TWC training day of 2011... and possibly my last training day individually as well, unless i manage to get something going in park city, utah this weekend... we shall see.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Monday, December 26, 2011
2012 Off Season TD 28
because i'm weak, i wasn't able to workout in the morning the day after Christmas. i gave in to imbibing, dancing, and singing with my family. i met up with HD & TT in the afternoon and we split up the training day into (1) bench presses, (2) a superset, (3) squats, (4) another superset, and (5) a light treadmill run. we had to include two major lifts in one session because i'm leaving for utah on thursday and, of course, we gotta stay close to schedule haha.
bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/255lbs, 3reps/290lbs, .5rep/320lbs, .5rep/315lbs
as you can see i didn't have any gas in the tank to put up 320 and 315. HD & TT said if i just went for 315 at the outset, i probably would've been able to get 1 full rep... haha they're just being nice. 290 felt alright and i think 305-310 would've gone up cleanly. HD is getting strong! he hit 225lbs for 3 reps. he's going to catch me sooner than later.
next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatches- 1rep/125lbs, 1rep/125lbs, 1rep/125lbs
for the next cycle, i think i'm going to decrease the load and work on reps. my 1 reps were hitting, but definitely not pretty. i need to scale down, however HD's form is looking good.
next, squats
5reps/110lbs, 5reps/135lbs, 3reps/160, 5reps/200lbs, 3reps/230lbs, 3reps/255lbs
i was pretty happy with this lift. felt really strong my last set.
next, superset
burpees- 14reps, 12reps, 10reps
wall-assisted pistols- 14reps (7 each leg), 12reps (6 each leg), 10reps (5 reps each leg)
TT agreed that the pistols were horrible. i can't wait until we don't have to use the wall for support.
last, treadmill
15mins @ 7.5mph, 1.5% incline
total: 1.87 miles, approx. 227 calories burned
definitely glad we didn't do any timed WODs today lol... plus the globo gym was crowded and it would've been annoying to explain why we have to "hog" the weights and space. so it was nice to end of with a LSD- light & refreshing. as you can see, we did a lot this session, which i don't normally like to do... but we had time and like i said before, i had to catch up for missing this morning.
and that's that. no drinking tonight, so i will definitely be able to meet HD in the morning. TT may or may not join us permanently, however, he might be drinking right now since he has the whole week off from work haha.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/255lbs, 3reps/290lbs, .5rep/320lbs, .5rep/315lbs
as you can see i didn't have any gas in the tank to put up 320 and 315. HD & TT said if i just went for 315 at the outset, i probably would've been able to get 1 full rep... haha they're just being nice. 290 felt alright and i think 305-310 would've gone up cleanly. HD is getting strong! he hit 225lbs for 3 reps. he's going to catch me sooner than later.
next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatches- 1rep/125lbs, 1rep/125lbs, 1rep/125lbs
for the next cycle, i think i'm going to decrease the load and work on reps. my 1 reps were hitting, but definitely not pretty. i need to scale down, however HD's form is looking good.
next, squats
5reps/110lbs, 5reps/135lbs, 3reps/160, 5reps/200lbs, 3reps/230lbs, 3reps/255lbs
i was pretty happy with this lift. felt really strong my last set.
next, superset
burpees- 14reps, 12reps, 10reps
wall-assisted pistols- 14reps (7 each leg), 12reps (6 each leg), 10reps (5 reps each leg)
TT agreed that the pistols were horrible. i can't wait until we don't have to use the wall for support.
last, treadmill
15mins @ 7.5mph, 1.5% incline
total: 1.87 miles, approx. 227 calories burned
definitely glad we didn't do any timed WODs today lol... plus the globo gym was crowded and it would've been annoying to explain why we have to "hog" the weights and space. so it was nice to end of with a LSD- light & refreshing. as you can see, we did a lot this session, which i don't normally like to do... but we had time and like i said before, i had to catch up for missing this morning.
and that's that. no drinking tonight, so i will definitely be able to meet HD in the morning. TT may or may not join us permanently, however, he might be drinking right now since he has the whole week off from work haha.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Sunday, December 25, 2011
Merry Christmas!
HD & i were unable to workout this morning because our globo gym isn't open today. i did manage to squeeze in quick workout before i start going nuts on holiday food and spirits:
**my wife's parents have a schwin 420 elliptical that i set to level 10**
elliptical for 2mins
25 pushups
elliptical for 2mins
15 twisting crunches to the left
15 twisting crunches to the right
15 push throughs
elliptical for 2mins
15 handstand pushups
elliptical for 2mins
25 air squats
elliptical for 2mins
15 burpees
25 bicycles
it took about 15mins, got a good sweat going, and now i'm ready to eat guilt-free without taxing myself too much to do a two-a-day tomorrow.
Merry Christmas to you all & Happy Birthday Jesus... sort of!
get involved w/or donate to the Wounded Warrior Project
God Bless Our Troops.
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
**my wife's parents have a schwin 420 elliptical that i set to level 10**
elliptical for 2mins
25 pushups
elliptical for 2mins
15 twisting crunches to the left
15 twisting crunches to the right
15 push throughs
elliptical for 2mins
15 handstand pushups
elliptical for 2mins
25 air squats
elliptical for 2mins
15 burpees
25 bicycles
it took about 15mins, got a good sweat going, and now i'm ready to eat guilt-free without taxing myself too much to do a two-a-day tomorrow.
Merry Christmas to you all & Happy Birthday Jesus... sort of!
get involved w/or donate to the Wounded Warrior Project
God Bless Our Troops.
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Saturday, December 24, 2011
2012 Off Season TD 27 - Christmas Eve
this morning, HD & i concluded our 2nd week of this cycle of 5/3/1. we split up our sessions into (1) overhead presses, (2) a superset, (3) box jump practice, and (4) a light run on the treadmill.
overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 3reps/125lbs, 3reps/140lbs, 3reps/160lbs
despite going out again last night haha, i actually felt strong on this lift. perhaps it's because i had a big meal with my drinks.
next, superset
front squat- 3reps/155lbs, 3reps/155lbs, 3reps/155lbs
tricep rope extension drop-set- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
we really wanted to either increase the load or rep scheme, but decided not to over do it. i'll have to look into it when i program for the next month. haha, we did want to save some leg strength for practicing some box jumps.
next, box jumps
1rep/30inches, 1rep/34inches, 1rep/36inches, 1rep/38inches (slightly under)
here is my last set:
HD hit this height as well. we were hesitant to push our luck and decided to go bigger next time. we didn't want to end up like this guy (2nd person) in front of everyone on Christmas Eve... that would be a bad Christmas present:
last, treadmill
20mins @ 7.5mph, 1.5%incline
results: 2.5 miles, approx. 300 calories burned
it was a nice easy jog to end the training day. i had a good sweat going while we were stretching.
and that's that...
happy holidays to everyone, be safe, and i hope everyone gets what they want.
happy holidays to our men and women overseas who are fighting the good fight. we miss you, your family misses you, and we will never forget that our way of life is secure because of the sacrifices you make for us.
get involve w/or donate to the Wounded Warrior Project
God Bless Our Troops.
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
overhead presses
5reps/70lbs, 5reps/90lbs, 3reps/105lbs, 3reps/125lbs, 3reps/140lbs, 3reps/160lbs
despite going out again last night haha, i actually felt strong on this lift. perhaps it's because i had a big meal with my drinks.
next, superset
front squat- 3reps/155lbs, 3reps/155lbs, 3reps/155lbs
tricep rope extension drop-set- 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs, 5reps/120-110-100-90lbs
we really wanted to either increase the load or rep scheme, but decided not to over do it. i'll have to look into it when i program for the next month. haha, we did want to save some leg strength for practicing some box jumps.
next, box jumps
1rep/30inches, 1rep/34inches, 1rep/36inches, 1rep/38inches (slightly under)
here is my last set:
HD hit this height as well. we were hesitant to push our luck and decided to go bigger next time. we didn't want to end up like this guy (2nd person) in front of everyone on Christmas Eve... that would be a bad Christmas present:
last, treadmill
20mins @ 7.5mph, 1.5%incline
results: 2.5 miles, approx. 300 calories burned
it was a nice easy jog to end the training day. i had a good sweat going while we were stretching.
and that's that...
happy holidays to everyone, be safe, and i hope everyone gets what they want.
happy holidays to our men and women overseas who are fighting the good fight. we miss you, your family misses you, and we will never forget that our way of life is secure because of the sacrifices you make for us.
get involve w/or donate to the Wounded Warrior Project
God Bless Our Troops.
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Friday, December 23, 2011
2012 Off Season TD 26
this evening, HD & i split up our sessions into (1) deadlifts, (2) a superset, (3) a triset, and (4) treadmill sprints.
deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 3reps/225lbs, 3reps/250lbs, 5reps/285lbs
i adjusted my form and basically have the bar scraping my shins... nonetheless, i have no lower back pain. when it comes down to timed WODs, i just have to be cognizant of the placement of the bar. attention to detail is huge when it comes to performance on AMRAPs consiting of heavy weight!
next, superset
clean & jerk- 3reps/145lbs, 2reps/145lbs, 2reps/145lbs
kipping/butterfly pullups- 15reps, 15reps, 15reps
here is my 1st set:
i know that i'm muscling the bar more than i should. i definitely have to take advantage of the momentum. i couldn't believe that by increasing the weight merely 10lbs, it' make such a huge difference. it seemed like i was throwing 135lbs around last week, but the extra weight made that much of an impact!
next, triset
weighted situps- 20reps/20lbs, 20reps/20lbs
modified front planks- 60sec, 60sec
double-unders- 10reps, 10reps, 10reps
always good to work on double-unders. HD's double-unders are really good! i have to work on mine, but was still able to get a few down in a reasonable amount of time.
last, treadmill sprints
@ 11mph, 1.5% incline
1min on, 1min off
1min on, 50sec off
1min on, 40sec off
@10.5mph, 1.5% incline
1min on, 30sec off
1min on, 20sec off
@9.5mph, 1.5% incline
1min on
we were supposed to run a ladder, but the speed killed us!... maybe we start with 10mph and adjust accordingly from there...
and that's that... going to end up going to the gym until MV and i leave for utah.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
deadlifts
5reps/125lbs, 5reps/155lbs, 3reps/190lbs, 3reps/225lbs, 3reps/250lbs, 5reps/285lbs
i adjusted my form and basically have the bar scraping my shins... nonetheless, i have no lower back pain. when it comes down to timed WODs, i just have to be cognizant of the placement of the bar. attention to detail is huge when it comes to performance on AMRAPs consiting of heavy weight!
next, superset
clean & jerk- 3reps/145lbs, 2reps/145lbs, 2reps/145lbs
kipping/butterfly pullups- 15reps, 15reps, 15reps
here is my 1st set:
i know that i'm muscling the bar more than i should. i definitely have to take advantage of the momentum. i couldn't believe that by increasing the weight merely 10lbs, it' make such a huge difference. it seemed like i was throwing 135lbs around last week, but the extra weight made that much of an impact!
next, triset
weighted situps- 20reps/20lbs, 20reps/20lbs
modified front planks- 60sec, 60sec
double-unders- 10reps, 10reps, 10reps
always good to work on double-unders. HD's double-unders are really good! i have to work on mine, but was still able to get a few down in a reasonable amount of time.
last, treadmill sprints
@ 11mph, 1.5% incline
1min on, 1min off
1min on, 50sec off
1min on, 40sec off
@10.5mph, 1.5% incline
1min on, 30sec off
1min on, 20sec off
@9.5mph, 1.5% incline
1min on
we were supposed to run a ladder, but the speed killed us!... maybe we start with 10mph and adjust accordingly from there...
and that's that... going to end up going to the gym until MV and i leave for utah.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
Wednesday, December 21, 2011
2012 Off Season TD 25
this morning, HD and i split up the sessions into a (1) light treadmill run and (2) an AMRAP.
treadmill
15min @ 7mph, 1.5% incline
total: 1.75 miles, approx. 215 calories burned
it was good to start of a training day with a nice jog. at that point, my body felt nice and primed to get after the WOD.
next, 15min AMRAP (rx is 30min)
1/2 "McGhee" - a Hero WOD named after Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
5 deadlifts - 205lbs (rx is 275lbs)
13 pushups
9 box jumps
here are the first 5mins of HDs rounds:
here are my first 5mins of rounds:
the key difference between us is our form. my back is rounded and the bar was further away from my shins, causing a lot of unnecessary stress to my lower back. HD definitely rocked it on this and beat me by two whole rounds plus, even after i scaled the weight down on the 7th round. i definitely have to go back and work on my fundamentals!
results
HD: 11 rounds +5 deadlifts +1 pushup
DV: 9 rounds (scaled down to 185lbs on the 7th round, had to stop w/20sec left)
all in all my form killed my lower back and it's something i really need to work on.
get involved w/or donate to the Wounded Warrior Project
cheers & Happy Hanukkah!
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
treadmill
15min @ 7mph, 1.5% incline
total: 1.75 miles, approx. 215 calories burned
it was good to start of a training day with a nice jog. at that point, my body felt nice and primed to get after the WOD.
next, 15min AMRAP (rx is 30min)
1/2 "McGhee" - a Hero WOD named after Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
5 deadlifts - 205lbs (rx is 275lbs)
13 pushups
9 box jumps
here are the first 5mins of HDs rounds:
here are my first 5mins of rounds:
the key difference between us is our form. my back is rounded and the bar was further away from my shins, causing a lot of unnecessary stress to my lower back. HD definitely rocked it on this and beat me by two whole rounds plus, even after i scaled the weight down on the 7th round. i definitely have to go back and work on my fundamentals!
results
HD: 11 rounds +5 deadlifts +1 pushup
DV: 9 rounds (scaled down to 185lbs on the 7th round, had to stop w/20sec left)
all in all my form killed my lower back and it's something i really need to work on.
get involved w/or donate to the Wounded Warrior Project
cheers & Happy Hanukkah!
-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer
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