docdru’s BodyBlog

This morning was a partner WOD my crossfit buddy suggested we try. Talking about it the night before even got me nervous. This workout can be modified and you can sub any exercise in as well. Ours went like this…
"Buddy Breakers"

5xBurpees

5xPullups

5xKB Swings @ 55lbs
One partner begins the WOD going all the way through the 15 reps without breaking up any sets. When he finishes the first round he can now rest while his buddy begins his go around. Partner one will only rest as long as the other is working. So like the title says, your trying to BREAK your buddy by giving him as little rest time as possible and bust through your sets with speed. At the same time not allowing yourself to get gased. The first one to break up a set of any exercise is the loser. Today we made the loser do an additional 25 reps per exercise.

This workout is definitely a BALL BUSTER! We completed 16 rounds of this brutal workout going nearly for 45 mins. My partner was the first one to break his set due to a hurting shoulder, so I was merciful and told him he could make up his reps another time when he wasnt on the brink of injury.

He did however want to go for a run around the Philippino Military compound. So after recoverying we did a "nice" 5 mile run. This made me cramp up bad in my side during the last mile. I was glad to say I didn’t stop.

I was exhausted even after eating a good meal that morning. Fortunately I was able to take a good nap only to wake up and see "Angie" had been posted on the CF website. After yesterdays and now this mornings WODs I was in no condition to do this even 15min(max) workout. For the sake of my goals and a personal wager between myself and Stormi, I decided to just do a leg workout and see where my Leg Press was standing.

Leg Press

180×10

180×10

360×8

560×6

680×3

750×3

The Leg Press sled weights 150lbs with no weight added. So I’m definitely getting stronger…so that means I got 900lbs x 3 reps. That puts my 1RM @ 953lbs. Getting closer to that goal of 1000.
Where you at Storm? Better get back in that gym slacker! lol j/k

This week has been one of new personal records in my lifts. Today was no different during this WOD. For anyone that thinks Crossfit doesn’t build strength or size is knocking something they just don’t understand. I have done nothing but Crossfit style workouts for the past year and a half and my strength has increased greatly and I have definitely put on size that you can see in my progress pics. Now Crossfit won’t turn you into a bodybuilder, which many on here are trying to achieve. But it will make you an overall functional athlete which is my goal as it pertains to my job.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
(Previous lifts… SP: 165lbs PP: 180lbs PJ:190, approximately 4 months ago)

Lifts…
Shoulder Press
135×1
150×1
170×1
185×1
190×1

Push Press
170×3
180×3
185×3
195×3
200×3

Push Jerk
175×5
185×5
195×5
205×5
210×5

Alot of thanks goes out to my fellow crossfitters here in Zambo for motivating me to bust out some of my last reps during this workout. Tomorrow I begin my two a day regime to finish off this cycle of lifting. Followed by a day off then three days of two adays again. Wish me luck, gotta start eating more… fuel the beast!

To find out how to perform these lifts go to www.crossfit.com and into exercises & demos on the side bar.

Today was turning out to be one of the most productive and rewarding days of my life. I did a humanitarian mission out in the jungle today sweating my ass off and seeing some well appreciative locals that needed our medical services. We were there for a good six hours so it was no walk in the park either. But at the end of the day I felt satisfied that I did help someone today. Its a great feeling, and that is why I got into the medical field.

After returning to the camp I was a little nervous after seeing the Crossfit WOD was 1×1x1×1x1×1x1 of Squat Cleans. I didn’t know if I had the energy or the strength after doing ring work the other day. I was pleasantly surprised at how well I did.

Squat Cleans
1×1x1×1x1×1x1
215
225
235
245
250
265
275(3rd attempt)

My previous best was 255 so going up by 20lbs really pumped me up and I was feeling AWESOME, nothing could bring me down. I was on cloud 9!

My high lasted an hour or so until I called home to catch up with the family. Only to find out that my Aunt who I was closest with all my life and who is also my beloved Godmother passed away. My heart sank immediately upon hearing the news. My perfect day was just washed away with the memories of my amazing aunt and all the times we shared. I’ll miss her greatly. The part that hurts more then anything is knowing I’m so far away and can’t come home to attend the funeral. I will light a candle for her tonight and only think about the best of times we had.

Karen Gary I love you and know your in a better place and finally at peace.  

NEPHEW/GODSON/BLOOD

more crossfitters everywhere I go. This stuff speaks for itself. Ive had two women ask me to teach them the basics of crossfit, and train them as well and one of my marines has been loving working out with me. Hes never been challenged so hard by a workout regime. After only a few weeks of training hes addicted. Unfortunately he just came down with strep throat the other day so he’ll be out of the game for a little while. Poor guy!

Today was a good quick little workout followed by some techinque work and strength training. The thing that made today interesting was that it started to pour down rain on us during our workout. Yes, our gym is outside. Granted most of it is covered but our lil area that we do crossfit IS NOT. It was a nice change from the HOT HUMID weather. It was a very cool rain shower, which helped soooo much!
"Bar Hop":
10x HSPU (Handstand Pushups)+
15x Front Squat @ 115lbs +
20x Pull-up +
15x Push Press @ 115lbs +
30x Burpee +
15x Sumo Deadlift Hi-Pull @ 115lbs +
40x Atomic Sit-up +
15x Back Squat @ 115lbs

My time: 12:31 (those burpees ALWAYS slow me up)

Then…

5 sets x 3 reps of: Muscle ups on olympic rings

20x ring pullups

25x ring dips

One of my female followers did "Bar Hop" with me today and I was very impressed with her intensity and determination to finish strong as well.(it was scaled down and modified for her, but she still did it with hardcore intensity) This was her 3rd session with me and she keeps coming back for more and just improves more and more every time.

If anyone has questions about crossfit, feel free to ask me or go to the website @ www.crossfit.com

signed,

CRAZY BABY BOY (for you storm)

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

My Time: 5:57

I was nervous going into this one, cause of my performance in ring dips in the past. I was right to be nervous, because they KICKED MY ASS! These two very simple exercises killed my grip. After having wrist surgery earlier this year. It’s still not up to par with its opposite wrist so it was definitely a DEEP DEEP burn in my left forearm. At the beginning of the workout just after finishing my first 21 reps of cleans I could still feel my URI(upper respiratory infection) was present. I coughed up alot of flem spitting it out right before jumping into my ring dips, but no problems with flem after that. I think if I can get a better rythemn on the rings and a stronger grip then I could bust through this workout in at least a minute faster if not more.

After recovering from this workout, me and my partner started doing some ab work. All that meant for me was stretching out my still overly tight "recovering" abs. So why my partner tore up his abs i stretched out mine. We did finish with more ring dips though. It took me a good half hour to finish 100 more reps of ring dips. Doing sets of 3-5 at a time.

As I sit here and type this I can feel my forearms already starting to tighten and get sore. I’m always sore after an intense crossfit workout. I recommend it to anyone that wants to be in great overal shape.

I’ve decided to just stick with one workout session a day until my sickness and injury are totally gone. Then I’ll hit it hard with two sessions a day for three days then take a day off. Doing this routine, I think I’ll see the performance results I want to. As long as I can get the nutrition side of it down too. Sometimes this can be hard with my work schedule.

Wish me luck!

Another long HOT day in the PI (Philippine Islands)

Got to practice up on my shooting today with both pistol and rifle. We headed out to the range that we had built for the Philippino Military, and I must say we did a nice job. So just to give you an idea of the heat here and how bad the humidity gets. Wearing tactical gear in full cammies is like wearing a trashbag suit into a sauna. I’m sure you can imagine how sweaty that got. But to my surprise I did pretty damn good, even showing up a few of my marines.

Then after returning to camp drenched of sweat and not having eaten in 5 hrs. I was told to turn around and go on a mission, which turned into 2 missions. Needless to say I wasn’t dry anywhere on my body from the sweat. After finally eating a big meal I literally passed out on one of the cots in medical.

Woke up with a new sense energy… somewhat! I decided to get in a lil cardio cause lifting was out of the question. Even walking hurt, so doing the Rx Crossfit Total(see www.crossfit.com for reference) today was not gonna happen. Got on the my trusted Concept 2 Rower and started rowing away. Did a nice 10k row in under 45 minutes. I was pleased and again drenched in sweat. (remember gym is outside)

And I’m sure as most of you have been there… I was taking off my shirt back in the room and BAM the smell just hit me. Right then and there I felt sorry for anyone who had been around me the last few hours. I sneaked over to the showers hoping to not be smelled. I mean DOC is not suppose to be the stinky one. We’re the ones telling others to shower and clean themselves.

Probably shared a little to much today with everyone but I don’t care. Cause its Saturday night and I’m bored as hell and can’t sleep. Hope everyone has a great weekend back home.

I am crazy! After coming off an injury last week and an upper respiratory infection and attempting to do that INSANE workout I did yesterday. Its clear now that I am insane, but it didn’t hit me till this evening after doing two ball busting workouts.

I woke up and joined a fellow crossfitter for an early morning WOD.

"2 Minute Drill"

5 Rounds for time:

1x Power Clean @ 135lbs

3x Hang Squat Cleans @ 135lbs

2x Push Jerks @ 135lbs

200 foot all out sprint
(So that means don’t drop the bar till you finish the last set.)

Take a 2 minute break after completing 5 rounds, then repeat 5 MORE ROUNDS!

Did this workout in 12 minutes flat. Could have done better but the soreness in my legs from yesterdays was already kicking in.

And after a long HOT HUMID day in the lovely Philippines, I decided to do another workout this evening. and whats even crazier, it involved more running.

Evening WOD:

200m Run

50 Kettlebell Swings @ 53lbs

400m Run

40 Kettlebell Swings @ 53lbs

600m Run

30 Kettlebell Swings @ 53lbs

800m Run

20 Kettlebell Swings @ 53lbs

Time: 15:47

I think I could have shaved off a few minutes if I didn’t have to use a treadmill. Time spent going over to the treadmill and then waiting for the belt to get going to my desired speed. Some ppl might ask, why do you have to use a treadmill while on deployment isnt there room to run? Well, NOT HERE! This compound is sooo tiny and really cramped. Prisons have more room then we do.

Either way, I got in some GREAT workouts today and I feel pretty good, up till the part I’ll have to stand up in a little. lol

More craziness to come.

I haven’t written a blog in forever and seeing how I’ve been on deployment for over a month now I figured it would be something to help pass the time.

If I’m not out running missions or transporting CASEVACs you can usually find me in the gym, chow hall, or my rack. Till last week that was kind of it for me. I did a pretty intense workout resulting in some minor Rhabdo in my abs which kept me out of the gym for a few days only to get hit with an upper respiratory infection right after. With a few other symptoms thrown into the mix, I looked and felt like a mess. Today I was feeling somewhat better, abs were not hurting to bad and I wasn’t coughing up as much flem so I decided I would give it a try. My Crossfit friends here in Zambo decided to break me in "gently" being my first day back in over a week. They picked FRAN x 3, and for anybody that has done Fran knows that just that is a kick in the ass alone. So the workout went like this…

Fran x 3

1st Fran: 21-15-9 Thrusters @ 65lbs + Pullups

2nd Fran: 21-15-9 Thrusters @ 95lbs + Pullups

3rd Fran: 21-15-9 Thrusters @ 65lbs + Pullups

For time…(FYI, thats 135 reps of thrusters and pullups total)
This one literally knocked me on my ass. With having a hard time breathing and the added humidity here in the Philippines, I felt like I was hyperventilating. Several times I got tunnel vision and nearly passed out. Slowed down my pass and took a few breathes and finished with a not so impressive 25:42. This one took me nearly as long to recover as it did to do the workout. After seeing my life flash in front of me this afternoon, I’ve decided to check my ego at the door tomorrow and get back into things a lil slower then what was expected of me. Or at least till this sickness clears up!

I’ll be posting my workouts in here cause the workout log on bodyspace isn’t ideal in my opinion for Crossfit WODs. I’ll be posting them daily.

3,2,1… GO!