docdru’s BodyBlog

But I’m sure someone has already come up with it. We just happened to be playing around with a few exercises and never heard of anyone doing it before. Today we combined a Turkish Get-up with a Windmill at top of the TGU. So grab your weight (we used a 45lb barbell and worked our way up in weight) start in the down position and come to the stand up. From here you perform a windmill (touching the floor or opposite foot) while keeping the weight stablilized over your head. If you don’t know how to do a turkish get-up you can youtube it to see it performed.

Workout…

Overhead Squat 1×1x1×1x1×1x1

115,125,135,145,150,155,160

then…

50x TGUs @45lb bb(25 each arm)

10x TGU w/ windmill @65lb bb (5 each arm)

These had not just our arms but shoudlers, lats, and back burning during the workout. Extreme core workout in my opinion. Nothing to taxing but great for stability work! TRY IT!!!

3,2,1…GO!

27 Nov: (Thanksgiving Day)

Today was suppose to be "Nate" but we had a flag football game to play here, Officers v. Enlisted in the Turkey Bowl. The first half was a struggle for both teams with the enlisted(my team) only putting up 7 points. It was enough as the officers didn’t put up any that half and only came close to scoring once or twice. Their luck only got worse as in the 2nd half of play the enlisted added to their lead by scoring two more times. Only missing on one point conversion. With the final being 20-0 ENLISTED we held our plaque up high in victory. The sun was out with vengence and all of us had the sunburns to prove it. We all were a lil dehydrated but not enough to stop us from playing a lil more post match ultimate football. I considered it a good cardio day and hit the showers to get ready to stuff my self silly later with some turkey. And oooo did I! Great thanksgiving, and I hope everyones was just as enjoyable.

28 Nov: REST DAY

29 Nov: Today…

Deadlift 3×3x3×3x3

345, 365, 395, 410, 430, 450(I have witnesses too)

Then, In honor of Thanksgiving….

“CrossFit Coronado Pumpkin Pie”

Recipe:

4 Exercise Tabata Mash Up

Wall Ball  Men 20#, Women 12#
Ring Push Up
Sumo Deadlift High Pull  Men 95#, Women 65#
Hand Stand Push Up

Spend 20 seconds of max effort at each exercise, then rotate to the next exercise during your 10 second rest interval.  Continue until you have completed 8, 20 second work intervals at each exercise.

Shoulders burned SOOO BAD during and after this one. Good workout today, hope it continues over to tomorrow. We will be starting some more of the CF Coronado WODs on Monday. Hopefully I don’t die to young.

3,2,1…GO!

Today was a new workout that I had yet to try. It looked like a very challenging workout but one I would give my all on of course. Unfortunately the Colonel kicked us off the last treadmill available, so we decided to sub the 400m run for 500m row. I think this sub actually proved to be a little more difficult in my opinion, but I’m just guessing.
"Mr. Joshua"

Five rounds for time of:
Run 400 meters(Sub for 500m Row)
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Time: 28:09

With the tempature/humidity through the roof today sweat was literally pouring off of me. This made doing my reps on deadlift difficult cause my hands were so wet that it was just slipping out of my hands. I only had to break up the last two sets though. I’m already feeling the effects of this workout tonight. I just hope I’m not too sore tomorrow for our Turkey Bowl Flag Football game(officers vs. enlisted).

3,2,1…GO!

23 Nov:

I opted to take today off cause of some good amount of pain in my left shoulder. I think a few too many C&Js lately with the heavy weight. Gotta break my pussy in more gently. lol I wanted to do the "WOD" for today but after attempting a few rope climbes my shoulder was in no shape to do this one. So my workout consisted of me with a timer and ice on my shoulder encouraging others during this. It definitely looks brutal, and I’m sure I’ll make it up on one of those rest days I don’t take cause I have to much energy.

24 Nov:

Scheduled Rest Day, and I took it. After not sleeping the last two nights and spending the entire morning guarding a VIP through crowds of Philippinos and then going to a gun range as medical coverage. I was exhausted to say the least, I had little or no appetite the entire day and even that night. After a quick shower I was in my rack and out like a light. Thank god we didn’t get attacked, I might not have woken up. lol I slept for a good 12 hours which definitely recharged my batteries.

Today…

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

I’ve packed on a few pounds in the last several weeks so my bench today was now 225lbs.

Rounds…

1:12/25

2:8/22

3:7/19

4:5/18

5:5/14

Totals…

Bench Press @ 225lbs: 37 reps

Wide grip Pull-ups:  98 reps

I was hoping my pullups would have improved since last time and 1 rep isnt much improvement but its not from lack of back/arm strength. My grip strength is what is holding me back. Gotta get that strength endurance in my grip, and last 50 some pullups like my buddy Lou(showoff). But I did in my opinion improve on chest strength. My weight on bench went up and my reps stayed the same as my previous "Lynne" only 3 weeks prior. Gotta give my girl here Olivia some props for busting out 115 on the bench 58 times. Not alot of women out there that can do that and still have that athletic look. And shes no bodybuilder.
3,2,1…GO!

Today’s WOD was good old fashion olympic style clean & jerks. I was ready to see how well I could do these after a disappointing attempt on push jerks several days ago.
Clean & Jerk (max weight)

1×1x1×1x1×1x1

Warmup: 5×185

215, 225, 235, 250, 265, 275(PR), 225 (I was good and fatigued after the 6th set, didn’t want to risk injury)

Everyone was pumped to see me bust out a new PR. "get this guy tested" was all I heard from the group, jokingly of course. I’m no olympic powerlifter by any means so this was a good one for me. I think if I’m able to work on my Jerk form I’ll be able to break 300 within the next year. I’m definitely looking forward to that day. Jenny(newbie) did a great job on learning the clean and jerk in such a short time, she was a natural. And props go out to Olivia who C&J her bodyweight 160 for the first time… AWESOME!

3,2,1…GO!

So after taking the last 2 days off cause of a pretty decent neck strain. I was finally feeling good enough to get back into the gym.

Warm-up: Bike 20mins

Squats: 10x 215, 8x 315, 5x 330, 5x 345

Box Jumps @24": 1min work/20 sec rest for 5 rounds

Hip Squats: 10×235, 10x 285, 5×315, 5x 330(first time doing this exercise)

Calf Raises: 10x 240, 10x 280, 10x 320, 10x 360

Box Jumps @24": 1min work/20sec rest for 5 rounds

Air Squats: 5x 20

Overhead Squats: 10x 45lb, 10x 75lb, 10x 75lb

Last but not least… 5k Run (23: 37) Legs felt like a ton and were shaking

I almost did throw up during the 2nd round of box jumps but held it back and kept on going. My legs are shot, in a good way of course. Thanks to MA1 Rasmussen for showing me the Hip Squats to improve my squats so I can bust out some heavier weights. Todays workout was just something I threw together at the last second and I wanted to make up for the days lost of course. We’ll see how this weekend goes though.

3,2,1…GO!

After seeing the heavy push jerks posted on the site today I was excited cause this is the area that I excel in.

Push Jerks 1×1x1×1x1×1x1

warm up @ 145×5

workout… 195, 215, 225, 235, 245, 255, 265(PR), and attempted 275 but was a lil tired and just missed it.

Somewhere in this lil WOD I strained my damn neck. Its not the worse I’ve ever had but still a pain in the neck… no pun intended! I’m sure a lil heat and some proper stretching and I’ll be good to go tomorrow.

3,2,1… GO!

16 Nov: REST DAY

Today…

After I nice day off and a good fast food cheat meal. I was ready to hit it hard today. And thats exactly what I did with HELEN.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

My Time: 8:30

I was happy with this time, especially seeing how Lou(the SEAL pt stud) got 7:30. The pull-up bar that I used today was fat in diameter and made my grip during pull-ups that much more difficult. I held my own though most of it. If I can improve my run stamina then my time will be sure to drop.

Props go out to our new joins in the Zambo Crossfit group. Great job in todays WOD Jenny, Katy, Mike, and Alyssa.

3,2,1…GO!

I was happy to see squats were posted on the main page today. Especially after all the upper body work I’ve been doing lately and how sore I still am in my shoulders and and back.
Squat

5×5x5×5x5

255,275,295,315,335,345

I know some of you out there are going, o wow thats not that much. But I’ve seen some of ya’lls videos and my booty was definitely getting close to the deck. Hips were breaking the top of my knees, none of that halfway down stuff. Good knee tracking, and my spotters said "great form all the way through". I was feeling pretty good afterwards so I tried doing some knee jumps to finish up my leg workout. Knee jumps are when you start on your knees with lower legs under you. You perform the exercise by exploding your hips open jumping into a squat position standing up. Awhile having a barbell are your shoulders so you cant use arm swing momentum.

Knee Jumps:

10x No weight

5x 45lb barbell

3x 75lbs

2x 95lbs

10x 45lbs

Then…

4×25 GHD Sit-ups

All in all, today was a good workout. Love the strength days, very motivating for me!

3,2,1…GO!

Get your mind out of the gutter… I’m talking about the olympic lift. That’s what today’s workout involved but a lot of them.

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

My Time: 15:20

We had lovely weather for this workout. A nice down pour which was awesome cause usually its a sauna here and just makes the workouts even more brutal. The sprints were killing me,  I still gotta work on my cardio endurance even though I have improved since beginning this style of training.

Good luck to everyone doing this WOD… its a good one!

3,2,1…GO!