docdru’s BodyBlog

So as we are waiting for our bus to take us to the airport I decided to bust out part of a workout so I can still have done something for the day since from here out I won’t get anything done. Took off my blouse(top part of my uniform for you civilian types, I wasn’t wearing women clothing) and went into the gym in boots and utes like we do so many times on deployment. The workout for today was going to be shoulder press and push jerks…

WOD

Shoulder Press   1×1x1×1x1

(165, 180, 190, 195, 200)

I barely got the 200# press but was still stoked that I did that weight after having a lil celebration last night and not getting much sleep which didn’t help matters.

Bus arrived so I couldn’t finish the workout but will definitely pick it back up tomorrow when I am back on Okinawa and settled in. At the moment I am waiting on our always enjoyable C-130 aircraft to get here so we can finally leave this wonderful country

24 Feb WOD:

Deadlifts: 3×3x3×3x3

(350, 400, 425, 440, 455(f))

275#x 28reps

Didn’t get my new PR for my 3RM but I just wasn’t feeling it that day either… another time I guess.

25 Feb WOD:

100x Thrusters @ 95#

To begin the workout and at the top of every minute:

3x Burpees

3x Knees to Elbows

You have the remainder of each minute to complete as many thrusters as possible. Continue till you have completed all 100 thrusters. The first thruster of each set must come from the ground.

Time: 17:57

This was the most intense workout ive had in awhile. I was hurting BIG TIME! Great workout though.

3,2,1…GO!

WOD

"COS Workout"
21, 15, 9 x Clean & Jerk @135#

21, 15, 9 x Pull-ups

42, 30, 18 x Box Jumps @ 30"

21, 15, 9 x Kettlebell Swings @ 53#

Time: 24:00

This was a workout our Chief of Staff designed. He said he wanted to kill me with one of his own creations before I left. He of course said I had to do heavier weight and higher box jumps. He only did 115# C&J and 24" BJ’s. This one was just as bad as yesterdays. The worse by far was the C&J after the first set it was just a kick in the nuts. I was surprised by my rebound ability on the box jumps which weren’t to bad. I’m kinda sad to be leaving my dedicated group of crossfitters. Their a great group of athletes that have motivated me as much as I have motivated them. I wish them the best of luck in reaching their fitness goals.

3,2,1…GO!

WOD

Alternating every minute on the minute:

1 x Thruster the 1st minute  Men 95#, Women 65#
2 x Burpee’s the second minute
3 x Thrusters the 3rd minute
4 x Burpee’s the 4th minute
etc….

Continue alternating from Thrusters to Burpees, adding one rep each passing minute.  You have the entire minute to complete the work required.  Continue until you are unable to complete the work required in the time allotted.

Completed through the 17 minute mark of thrusters, but couldn’t finish the 18 Burpees in enough time.

I was dying for air. This workout totally killed my lungs. The burpees were by far the hardest and took the longest. I had about 10-15 seconds left towards the end of my last thrusters round and that wasn’t nearly enough time to catch my breath.

Total reps:

Thrusters @ 95#- 81

Burpees - 90 (didn’t finish the last 2 in time but still finished them so I counted them)

I love and respect these hero WODs so much. If anyone that reads this doesn’t know the history of "Murph" it was named after Lt. Michael Murphy a USN SEAL that was killed in action during military operations in Afghanistan in 2005. If you want to read more about a true american hero go to this link…

http://www.navy.mil/moh/mpmurphy/pg.html

Thank you for making the ultimate sacrifice sir!

WOD

"Murph"

1 Mile Run

100x Pull-ups

200x Push-ups

300x Squats

1 Mile Run

Time: 38:18

This was about 7 minutes faster if I remember correct from my last MURPH. I ran a 6 min mile the first time around without going all out so I was happy about that, but after completing 300 squats I was only able to get a 7:45min mile. Got off the treadmill and went almost completely white, was focusing on the puke trying to make its way up. No Uncle Pukie tonight. A think a lil frustration helped me get this better time on my workout. After finding out that we could be here another 7-10 days I was furious and about ready to kill something. So I killed myself, go figure right?! I guess thats our mentality in Crossfit.

3,2,1…GO!

This morning was the worst one in a long time as far as level of soreness goes. My back and legs were hurting sooooo bad compared to chest soreness.  Definitely painful getting out of my rack.
Warm-up:

20x OHS w/ stick

15x Push-ups

10x Pull-ups

10x Pass throughs w/ stick

WOD

21,15,9 x 1 Arm Dumbbell Snatch(21 each arm) Men 40#, Women 25#

42,30,18x Wall Ball Men 20#, Women 10#

Round 1: 21 and 42

Round 2: 15 and 30

Round 3: 9 and 18

Time: 7:43

10 min break, then…

7 Rounds:

10x Sumo Deadlift High Pull @95#

10x Ring Dips

Time: 8:52

10 min break, then…

3x 1min Static Ring Holds

3x 30sec L-Sits on Paralettes

This last one proved most difficult cause my legs felt a ton each. My abs burned more doing 30seconds of this then doing any other previous workout. Granted I did complete a few other workouts before though. Great day, definitely worked out A LOT of soreness but not all of it. I just saw "Murph" up for tomorrow from Coronado… GOD SAVE ME, and my hands!

3,2,1…GO!

WOD

Deadlifts:
Based off your 1RM: 460# for me
3×10 @ 30% (145#)

2×4 @ 50% (230#)

1×4 @ 70% (325#)

4×4 @ 90% (415#)

1×4 @ 70% (325#)

2×4 @ 50% (230#)

3×15 @ 50% (230#)

then…

Bench Press

Based off your 1RM: 275# played it safe cause I haven’t done this in loooong time.
3×10 @ 30% (85#)

2×4 @ 50% (140#)

1×4 @ 70% (195#)

4×4 @ 90% (250#)

1×4 @ 70% (195#)

2×4 @ 50% (140#)

3×15 @ 50% (140#)

OMG this was a GREAT strength workout for my back and legs today. My chest feels so swoll and my back feels so tight it might snap in half. Hope it doesn’t though. I know I’ll be feeling this WOD for the next several days. I grabbed a few cookies tonight at dinner as a reward for myself.

3,2,1…GO!

WOD

Front Squat 3×3x3×3x3

Warmup @ 185×10 (275, 295, 305, 310 PR, 315(f))

Set a new PR for the front squat. I was hoping to hit 315 but maybe in a couple months.

then…

Tabata Front Squats 

8 Rounds: 20 seconds of work for max reps with 10 seconds rest and repeat…

Men 65# Women 45#

Count reps for each round adding for total reps.

(18, 18, 17, 16, 14, 12, 13, 13) =  121 TOTAL REPS

This was definitely a workout to kill the lower body today.  Everyone was walking funny afterwards, it was a very funny day. Lots of laughs, good stuff! The best part was when everything was said and done and walking around funny, we were all massaging our butts like we had just got spanked. But that is what happened this workout spanked our asses. MAX WEIGHT then a MAX REPS workout. Gonna feel this one in the morning.

3,2,1…GO!

So yesterday proved to be a much useful day off. Spent it soaking up some rays and going for a nice swim in the ocean and hanging out with some friends. I had such a good time and forgot how great a time swimming is and what a good workout it is I went back today with a buddy. There is a buoy out about 250 meters from where we started; we did several laps(being down and back). It was enough to have gotten a good workout but not made me tighten up or be sore. The only problem I encountered today was that I had not put on any sunblock and being in the water then laying down for a lil afterwards caused me to get a nice lil sunburn, especially on my thighs from wearing my dive shorts (their SHORT!). Guess that part of my body hasn’t seen sun in awhile. But a lil tender red skin wasn’t going to stop me from attempting FRAN this afternoon.

WOD

“Fran”

21-15-9

95# Thrusters

Pull-ups

Time: 3:43 (NEW PR*)

Almost a 1:45 faster then my previous time. If it wasn’t for my wrist hurting like hell for a good 15 minutes afterwards I would have been celebrating. The swelling was outrageous once I took my wrist wrap off. When I get back to Okinawa me and my surgeon are going to have a lil chat. I feel like this is one thing that is definitely holding me back from reaching the next level. O well, celebrate now, worry later! I got talked out of trying to do a 2nd WOD after the pain went away but my crossfit group I guess is a lil more sane then me and convinced me not to. Tomorrow I’ll hit it hard again. Nothing Motrin and Ice can’t fix, right?

Have a great week everyone.

3,2,1…GO!

I think Storm has it right. Everyday I see or hear about couples so why have a day that is about couples. This day is a definite reminder to those of us who are single. Unfortunately cause I can’t drink to drown my sorrows here I just decided to do a workout till my hands bled. Was not my intention but this WOD caused a few deep hand rips that drew blood and made my wrist which I’ve had surgery on hurt like hell. Very glad I’m taking tomorrow off.

WOD

5 Rounds for Time:

21 x Push Jerk  Men 95#, Women 65#
15 x Knees To Elbows
9 x Pull Ups

Time: 18:02

I definitely wasn’t feeling todays workout, felt drained before evening beginning. Anyways, I wrapped my hands and took some motrin and now I’m ready for watch. Then if it’s sunny tomorrow morning when I get off I’m heading to the top of the radio tower that has a nice lil platform and getting some sun rays on my pasty skin and falling asleep.

Happy Singles Awareness Day!

3,2,1…GO!