docdru’s BodyBlog

"Eva"

Five rounds for time of:
Run 800 meters
2 pood (72lbs) Kettlebell swing, 30 reps
30 Pull-ups

Time: 38:45

I was definitely hunched over in the corner of the gym throwing up my afternoon snack in the middle of the 3rd round. I was seriously surprised when I looked at my watch at the end of everything cause it felt a hell of a lot longer but I was happy I got sub 40min. Now I have to get ready to go on watch for the night… YAY!

Finished up with…

Parallette Handstand Holds x 10 (did burn outs, held out till I couldn’t any longer)

Shoulders were burning BIG TIME!

3,2,1…GO!

Unfortunately I had to stand watch on Christmas Day for the afternoon and ending at midnight. I was determined to get my workout in right after the shift was over. My replacement was a half hour late so I didn’t get to the gym till about 1AM. Never worked out this late before, but there is a first time for everything.

1mile run…

Ab Workout:

Crunches 3×25

Reverse Crunches 3×25

Wide Leg Situps 3×10

Atomic Situps 3×25

Russian Leg Twists 3×15ea. side

Alternating Side Crunch 3×25ea. side

Planks 3×1min

Planks w/ a side twist 3×10secs to ea. side

Bicycles 3×20

Roll ups w/ swiss ball 1×10

GHD Situps 3×20

then…

450 meters(i miss calculated the distance so I did 50 meters extra) of lunges w/ every 5 knee touches do 5 pushups (Did roughly close to 300 pushups in this WOD)
1 mile run

This doesn’t sound like a hard workout but yeah try it and you’ll see.

Merry Christmas everyone!

3,2,1…GO!

WOD

21, 15, 9

Push Jerk  Men 135#, Women 75#
Ring Dips
Burpees

Time: 12:54

after a 10 minute rest…

Back Squat 5×5x5×5x5

185,205,225,255,285

The first workout made me feel like a lil girl, push jerks have never been so hard. And HOLY HELL did that make ring dips even harder. Great workout today though. Finished off with a lil squat work nothing to heavy since the burpees did zap me a lil.

Merry Christmas Everyone!

3,2,1…GO!

WOD

3 Rounds:

Max Reps: Deadlift   Men 225#, Women 135#
Rest 5 Minutes

Grip the bar and conduct as many consecutive Deadlift as possible.  Do not let go of the bar until you can no longer physically pick it up, or it falls from your grip.  Rest for five minutes between each of the three attempts.

Round 1: 36

Round 2: 32

Round 3: 30
Total Reps: 98
From this I moved on to Turkish Get-ups w/ a 45lb barbell

3×10(5 each arm)

Not the hardest of workouts but still a great one to work grip strength for sure. And finished with a nice lil core workout to work the stabilizers.

3,2,1…GO!

Well about two weeks ago I took my much needed R&R to Manila, Philippines. I had a great time with a great group of friends and pretty much spent it partying. Due to high quantities of alcohol, lil eating and not much if any sleep I didn’t squeeze in a workout. No sweat I’ll just hit hard when I got back I thought. WRONG! I took a whole 24 hrs to recover from my escapades. When I was finally rested up and thought I was going to be getting back into my routine my unit commander surprised me with a new job and now I was standing 12 hr posts along with all my other responsibilities, F$#@! It took me this weekend to get used to the new schedule of things so another 2 days were gone without workouts and very lil sleep.

Sunday I was surprised with another lil present, I was told I would be going to Subic Bay to do Jungle Enviromental Survival Training taught by SERE(survival, evasion, resistance, escape) instructors. I was excited and very nervous too, I mean these guys are hardcore. (more than me Stormi) I was going to be gone for the week so I didn’t think I would be getting any workout in during my training. My first day in Subic I found out we would be chillin in hotel till we went into the jungle the next day. So our crew went out that night and partied it up, and for anybody that hasn’t ever been to Subic Bay, Philippines… I highly recommended it!

The next morning we make our way into the jungle and everyone of us is feeling last night. After hiking 2 horrific hours hungover in the heat of a jungle we stopped to set up camp. The only thing is none of us were allowed to bring tents. This is survival training come on, not a weekend away at the lake. So we break out our machettes and go to town on the bamboo which is EVERYWHERE! We had to make sleeping platforms about 2-3 feet off the ground(SNAKES) and then build a covering cause it is the jungle and rains of course. That took us damn near 4 hours to complete. Our instructor said it was time to eat so he sent us down to the river and we all collected snails. We made a make shift pot out of bamboo filled it with water and boiled our snails. I guess our instructor is some kind of chef cause he threw some leaves and bark in the water as well. We drank some of the broth he had made which was surprisingly very good. We sucked out the snails from their shells and had a pretty good dinner of boiled leaves and snails. Tastes better then you may think. We were taught a few survival tricks after dinner and then just waited for night fall. We then set out to catch our breakfast… FROGS! We had each caught about 4-5 frogs that night, broke their legs and stuck them in a sack to have for tomorrow morning. I slept sooo good that night, better then I have in camp down range. The next morning we had boiled frog and frog broth. I was very nervous to try this, but it turns out they were right… it does taste like chicken. The whole day was nothing but survival classes and then we met up with a filipino guide who was like 60 and wore no shoes while in the jungle… this dude is HARDCORE! He took us hunting for snakes. Mind you, this is cobra country. I was a lil nervous about this one honestly. We came up to one and like it was nothing our guide swoops up this snake and chokes it showing us its fangs and teaching us a few things as well. He kills it and throws it in his sack, "lets go get one more" he says. Took us another 2 hours to track one down but we did. Thats dinner and our guide was kind enough to prepare it filipino style… damn it tasted good. He also cheated and brought rice with him and showed us how to cook rice in bamboo. I was amazed of course, and it the best meal so far. The next day was a breakfast of left over snails and more rice and then just hiking out of the jungle. Great time and I loved every minute of it. Wish it could have lasted longer.

That night was our last night in Subic so we headed out again and partied it up in the bars. My SERE instructor knew the bar owner at a place called The Wet Spot… I’ll let your imagination take it on that one. He hooked us up with pretty much free shots and drinks all night. Needless to say I got plastered with my new survival buddies. I was glad it was a 2 hour flight back to my camp, nothing but sleep till the wheels hit the runway.

Now it was back to work and these damn shifts I was starting. It took me yet again the weekend to adjust to my new schedule. Today I felt great and was ready to hit the gym, and then I saw the workout and my motivation sank, it looked BAD, not something I wanted to do my first day back. Of course my crossfit friends wouldn’t let me slack off any longer. Here we go…

WOD

“Miguel, A.K.A. McFlurry”

For time:

400 meter Run
21 x Power Cleans  Men 185# (Miguel’s Body Weight) Women 95#
21 x Pull Ups
400 Meter Run
15 x Thrusters Men 95#, Women 65#
15 x Pull Ups
400 Meter Run
9 x Power Cleans
9 x Pull Ups
400 meter run

Time- 19:26

Then…

Deadlifts:

3×10 @145

2×6 @225

4×4 @315

4×1 @405

4×4 @315

2×6 @225

3×10 @145

The first workout was brutal enough, it had me shaking for 15 minutes afterwards. I decided with persuasion from my CF friends I should do another workout. I always love doing deadlifts so I went at it. O YEAH, I’m hurting already. Even after a 20 minute stretching session after everything was said and done. Even with the pain I’m already feeling, I’m happy I did these workouts. I feel great, so to speak but more so I’m motivated and ready to kick ass in the gym again. So…

I’M BACK!! 3,2,1… GO!

Didn’t get done with work until about 7pm tonight and after a very exhausting day. Got to eat a little something then sat down only for a minute when a friend on camp called me out to go grapple with him. Normally fight nights are on thursdays but it was cancelled due to some unseen events. So tonight was the make up, and I found out I was on the fight card and didn’t even know it. Anyway, it turned out to be a fun night of matches between branches and between ranks. There was no weight classes so it was pretty fun to watch some of them go at it. I ended up having two matches between a guy my size which I won by guillotine choke about 4 minutes into the match. The second was with a very quick and agile man a little smaller then me but very talented. Luckily my size helped me cause my skill level wasn’t up to par with his. I was very fortunate enough to get in a nice ankle lock that took me a few tries, but sunk it in and made him tap. So all in all it was a great night, no "official workout" but anyone that has grappled knows that its a workout on its own. Tomorrow I’ll hit the workouts for sure. Have a great weekend everyone!

3,2,1…GO!

Championship "Helen"

5 Rounds for time:

21x Kettlebell Swings   Men 53#, Women 35#

12x Pullups

Time: 17:49

I just got back from a lil R&R yesterday and caught up on work and some well needed sleep before getting back into the workout regime again. Yes sleep, I didn’t do to much relaxing or resting for that matter. It was like spring break for adults partying in Manila. I had a great time and only wish I could go back. I had a great workout to get back into it today, and hope tomorrows goes just as well if not better.

3,2,1…GO!

WOD

4 x 400 Meter Sprints

Rest 2 minutes between each sprint

4 x 200 Meter Sprints

Rest 2 minutes between sprints

1 x 800 Meter Sprint - GO ALL OUT!

400m average time- 1:17

200m average time- 38secs

800m time- 3:49

LT Mike as we’re warming up says, "It’s just sprints! How hard can it be?" WELL Mike… you definitely ate your words. Cause we all died after this WOD. Our new bodies Franklin and Burden had a great time for such a tough workout. The hardest part about this run was the damn corner turns. We didn’t have a track to run this on so we had to distance it out and it went around some very sharp corners. So I’m sure those turns added a couple seconds to my times. And in my head made it more difficult cause you had to slow down so much to make the turn then kick it back into gear to get going fast again, which in turn wore me out more. Great workout though!

3,2,1…GO!

WOD

“Gluteus Maximus”

1 Rep =

Push Press and hold overhead  Men 95#, Women 45#
1 x Right leg lunge
1 x Left Leg Lunge
Push Jerk and hold overhead
1 x Right leg lunge
1 x Left leg lunge

5 Rounds:

5 x Reps
15 x Knees to Elbows

My Time: 22:31 *SHAMEFUL*

Majority of my fellow crossfitters all got sub 20 min times but I just didn’t have it today. I only had one meal in me today before starting this workout(work got in the way)so my energy was already zapped and there was nothing left after the first round. As my friend Lou would say… "You BONK!" whatever that means, but it sounds like a good word for having nothing left in ya. Gonna do one more workout tomorrow then I go on a lil R&R so I don’t know how much I’ll workout but I’ll definitely hit it hard tomorrow.

3,2,1…GO!

WOD

Front Squat  1×1x1×1x1

245,265,275,285,295(Failed)

then…

Tabata Front Squat w/ 65lb bb
8 Intervals of 20 seconds of work/10 seconds of rest. We used a Dynamax medicine ball to make sure our squats were low enough, butt didn’t touch then the rep doesn’t count.

Interval/Reps (1/18, 2/17, 3/17, 4/16, 5/14, 6/12, 7/10, 8/10)

Good workout today, thinking maybe I should have done a lil more though!

3,2,1…GO!