docdru’s BodyBlog

Me and frogprincess talked about this yesterday and I don’t think there is a day that goes by that I’m not sore or stiff in some kind of fashion. Doing WODs like yesterdays and today’s will definitely continue that.

WOD

5, 15, 20, 15, 5

Squat Snatch  Men 115#, Women 75#
250 Meter Row (would have done 200m sprints but couldn’t leave the compound today and no room to run inside it)

Row 250 Meters after each of the sets of Squat Snatch

Time: 24:54

My legs, abs, back and arms were BURNING big time during this workout. Complete core workout today. Glad I’m just doing a run tomorrow and some simple skills training. Hope everyone has a good weekend. I’m counting down the days now since I only have one month left on this deployment. WOOWHOOO!!!

3,2,1…GO!

WOD

Max Rounds in 15 Minutes of:

2 x Rounds of “Cindy” (5 x Pull Up, 10 x Push Up, 15 x Squat)
3 x Deadlift @ 90% of 1 Rep Max (415# for me)

5 Rounds Completed

HOLY HELL, my back felt like it was going to explode. The scene from "Gremlins" when they get wet and those things come POPPING out. YEAH, that was how my back felt, my muscles wanted to POP out. The form on my deadlift started to go on the last round and I struggled big time. Great workout though!

3,2,1…GO!

WOD

Push Jerk 1×1x1×1x1

245, 260, 270, 285, 290 *NEW PR*

The best part was our cheap ass bar bent when I threw down the weight after reaching my new PR. Afterwards was time to get the heart rate up.

"Easy Ab Day"

30sec. of work on each exercise, broken up with 5 "GOOD" push-ups in between each ab exercise. Doing this for a total of 24 minutes.

GHD Sit-ups

Front Plank

Right Plank

Left Plank

Sit-ups

Atomic Sit-ups

Completed 6 1/2 rounds of this before hitting the 24 min mark! ABS WERE BURNING!!!

Attempted to do my 3 mile run today but my legs said "F@#! OFF" around the 2 mile mark. Guess my 10 mile bike ride took its toll.

3,2,1…GO!

WOD

8 Rounds:

20 seconds Max Effort Thrusters  Men 95#, Women 65#
10 seconds Rest
20 seconds Max Effort Pull Ups
10 seconds Rest
50 Meter Sprint

Rest 30 Seconds between each round.

TOTAL: 161 (83 Thrusters / 78 Pull-ups)

then… after keeping score for a few others during their workout.

10 Mile stationary bike ride @ 3min mile pace (resistence ranged from 10-15, doing pyramid style)

Almost fell after getting off the bike cause my legs didn’t want to work. So I decided cause kicked my own ass that I would reward myself with some coffee crisps(thanks STORM) and cookies, also to get some sugar in me so i didn’t crash at 6pm. lol
3,2,1…GO!

Scheduled run during the day… 3 miles @ 7:10pace

later that afternoon…

WOD

Tabata Mash Up

Deadlift  Men 225#, Women 115# (Decided to do mine @ 250# to make things a lil more interesting)
Box Jump @ 24”

Start the workout with 20 seconds of Maximum Effort deadlift followed by 10 seconds of rest as you transition to the box jump.  Alternate back and forth using 20 seconds of maximum work with 10 seconds of rest until you have completed each exercise 8 times. Each rep counts towards your overall score.

SCORE: 136 reps

Didn’t throw up but my legs sure didn’t want to work after this WOD.

Just to finish with a little something and work on my muscle-ups…

5x Muscle-ups (3 in a row then two more) Was still tight from my Bench/Pullup WOD yesterday so this helped loosen me up a lil.

WOD
"Big Five 55"
Deadlift @ 185#
Burpees
Goblet Squats @ 55#
Ring Push-ups
Box jumps @ 24"
10-9-8-7-6-5-4-3-2-1 reps of each for time.

TIME: 19:03

Burpees always slow me down. How do I improve that? O yeah, be 20lbs lighter!

10 min break…

3 Rounds MAX REPS of:

Bench Press @ 205#   12, 9, 8 = 29reps
Pull-ups                  25, 22, 23 = 70reps

Feeling worn out but definitely a lil swoll after this one.

Good workouts today… thinking I need one to put me on my back tomorrow, or at least cause some nausea. That’s right, I said it. "Punish the body- strengthen the spirit"

3,2,1…GO!

Went into the gym to do a lil work on my overall goal, master muscle-ups!

3 straight

17 MORE, one every 2 minutes.

finished with 3 mile run @ 7:10pace.

Nice little workout… tomorrow hit it hard again!

3,2,1..GO!

I was feeling pretty good today despite my only two sessions sleep at 2 hours each. On the main site is the "Crossfit Total" and CF Coronado is "2 Minute Drill", I decided to do both of them.

"Crossfit Total"

Back Squat, 1 rep = 405lbs

Shoulder Press, 1 rep = 200lbs

Deadlift, 1 rep= 455lbs

TOTAL= 1060lbs

If you look on the rankings chart on the main page under FAQ, I’m only 10lbsish* from being in the ADVANCED category for my weight level. Now, only 300lbs to go to reach ELITE!

Then…
WOD

“2 Minute Drill”

4 Rounds:

For 2 Minutes:

Max Effort Reps of

1 x Power Clean and Jerk  Men 155#, Women 95#
1 x Burpee

Alternate back and forth after each rep from the clean to the burpee

After each 2 minute round rest for 45 seconds and then repeat.  Score is the total number of Power Cleans you are able to complete inside of each 2 minute time period.

10, 8, 6, 6= 30reps

After doing the CF Total and 2Min Drill I’m done for, nap time before I go on watch now. Good luck to everyone else in their weekend workouts.

3,2,1…GO!

Got to sleep in today since my shift moved to the evening and I was able to get about 8hrs in. GLORIOUS!!! So I got up ate lunch and waited for my food to settle before going on my run.

3 miles @ 7:10 pace… sweaty and tired but I felt pretty good about the run.

Went on watch after that and once I got off…
WOD

For time:

15 x Handstand push-ups
1 x L Pull-up
13 x Handstand push-ups
3 x L Pull-ups
11 x Handstand push-ups
5 x L Pull-ups
9 x Handstand push-ups
7 x L Pull-ups
7 x Handstand push-ups
9 x L Pull-ups
5 x Handstand push-ups
11 x L Pull-ups
3 x Handstand push-ups
13 x L Pull-ups
1 x Handstand push-up
15 x L Pull-ups

MY TIME: 11:15

L Pullups went from holding a good L to just a knee raise pullup then to strict pullups then to kipping in the last 10 or so.

Great workout though!

3,2,1…GO!