docdru’s BodyBlog

Tuesday 28April:

This morning was my Navy Physical Readiness Test. As many Push ups and situps in a 2min time frame each followed by a 1 1/2 mile run. I have been battling shin splints followed by some high ankle tendonitis which got real bad about 3 days before the test. Also some very bad allergies due to the high winds we’ve been having so major head congestion. Once I get into my workouts however I block out the pain and just keep on going.

Results:

Situps- 110

Pushups- 98

Run - 9:11 (30mph headwind this morning… SUCKED!!!)

I did fairly well considering my injuries but was hoping for a time closer to 8:30. I wonder if there wasn’t such a strong headwind and I was feeling 100% how I would have done. O well, maybe this fall during the next cycle I can find out. No matter what it was still a faster time then my last run, by a minute 10 seconds I believe.

Unfortunately due to my allergies and lack of sleep my body went into shut down mode. I was pretty sick this night and just took care of myself with some hot tea and a movie taking some drugs to knock me out for a good 8 hour sleep. I still feel like SH!T today but I have some new drugs so hopefully I can get back into the gym without making my body suffer anymore. I am taking today off as well so i can fully recover. My tendonitis might take some time to fully heal but I know what I need to do, just keeping my fingers crossed it doesn’t last to long.

Hope everyone has a great week… I’ll post when I workout again. Take care

3,2,1…GO!

Saturday 25 April:

My own creation….

4 Rounds:

400m Run

50m Tire Flip (7ton tire)

21x KB Swings @ 53#

TIME: 14:56

There was no official instructors at CF on Saturday I think the sh#itty weather scared most people away. There was only about ten of us that showed. Another girl who just got her level I and myself came up with this WOD. I suggested the tire flips cause it was muddy and I like getting dirty. It was a challenging WOD cause there is no cheating on tire flips… you have to get low EVERYTIME! I smoked everyone… WOOWHOO, closest time was like 6mins slower. I need to start making some harder ones I guess. Nobody threw up even though there was a few that almost did. Good workout though… fun to get dirty and sweaty.

Today…

WOD:

5 Rounds

10x Burpees

20x Pushups

10x KB Swings @ 60#

20x Dumbbell Thrusters @ 30# DB’s

TIME: 20:48

SMOKED!!!

10 min rest…

3 Rounds

50x Squats

100ft Lunges

25x Back Extension

TIME: 8:00 FLAT

This was one I did last week but just wanted to work the legs a lil but not to much they’d be sore just so I know they’ll work for tomorrow during my PRT run. its only 1 1/2 miles but still. My problem is going to be my shin. Its only the right one that bothers me. I know I’ll pass my time but I wanted to break 8:30 but I dunno if thats going to happen with this injury. I’ll push through the pain, "MIND OVER MATTER", and get a good run in. I’ll let you know tomorrow.
3,2,1…GO!

WOD:

5 Rounds:

20x Back Squat @ 135#

15x Pullups

10x Deadlifts @ 135#

TIME: 14:49

15min rest… (cause I was on my back with the room spinning after that)

21-15-9

Sumo Deadlift High Pull @ 95#

Overheard Press @ 65#

TIME: 3:04

I definitely killed it today and still had some left over. I want to run but can’t cause of my shins. I thought I’d never say that but I know I need to and I miss my 400 and 800m sprints. Soon though, very soon!

Crossfit Torii Beach tomorrow with my 3 newbies; their gonna hate me!
3,2,1…GO!

WOD:

Crossfit Total (1repmax at following exercises)

Deadlift :  455#

Shoulder Press : 195#

Back Squat : 425#

CF TOTAL : 1075 (Just surpassing the Advanced level on the Crossfit performance chart, just another 300# to go to achieve Elite status)

Snatches 1×1x1×1x1

(135, 155, 175, 185, 195(f))

Good day to see where my strength level is sitting. I’m actually happy that my strength came back fairly fast after taking almost 6 weeks off from my training schedule. Better catch up Nic!

Not sure what I want to work on today cause I don’t want to be able to not perform at the affiliate tomorrow. Which I am excited about cause I have three new people joining me. Hopefully their drinking the kool-aid  soon enough.

3,2,1…GO!

WOD:

4 Rounds for time:

30x 1 Arm Kettlebell Swings(15ea. arm) @ 28kg (62lbs)

25x Wall Ball @ 20#

20x Box Jumps @ 24"

TIME: 12:46

WOW, I’m in love with our new kettlebells. I even did some drills, just really playing around with them before my WOD to warm up. I’m buying my own, price is no option. lol

10min rest…

5 Rounds:

50x Squats

100ft lunges

25x GHD Situps

TIME: 18:47

My core is on fire today.  Great workout today. Had a newbie join me as well, not really a newbie but shes been out of the CF scene for a year and is getting back into it. So kinda glad I didn’t have to take the time out to show all the moves before the WOD started. I just wanted to get it done quick today. Great workout though, my abs are gonna be sore in the morning… YES!

3,2,1…GO!

WOD:
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

TIME: 12:31

rest 10 mins…

“Tommy V”

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

TIME: 12:58
rest 10 mins…

"Ab Cluster"

30sec. Front Leaning Rest

20sec. Rest

10sec. V-Sit

30sec. Atomic Situps

20sec. 6" leg holds

10sec. Rest

30sec. Flutter Kicks

20sec. V-Sit

10sec. Atomic Situps

3 Rounds…. FEEL THE BURN!!!

Bad day at the office… I mean, REALLY BAD DAY!!! I did let me frustration get the best of me once but I was a lone so nobody saw my outburst. Stupidity and laziness are just one of my things I guess… I HATE IT! I’m ready to get out of this place and start fresh somewhere else. All I could think about was getting to the gym and cranking out some good workouts. I did accomplish that and DAMN does my upper body feel swoll from those two push/pull workouts. I definitely vented through this process and feel a lot better. I’m going to eat a good dinner and cool down tonight… tomorrow is a new day.

3,2,1…GO!

WODs:

100 x Sumo Deadlift High Pull  Men 95#, Women 65#

To begin the workout, and at the top of every minute you must complete 3 x Pull Ups and then 3 x Push Ups, you have the remainder of the minute to chip away at the 100 SDHP.

Time: 6:54

This was a great muscle burn but I thought it might have been a lil more challenging, just judging it from the when I first read it.  Still a good workout.

then…

Tabata Deadlifts @ 205#

1: 13

2: 12

3: 11

4: 10

5: 10

6: 9

7: 7

8: 5

Total 77 reps

I think all us crossfitters love Tabata in a sick kinda way cause its such a killer of a workout in such a short time period, and then add weight… FU(K THIS! lol  Always a good workout when I do Tabata.

finish with 2k Row in 6:28

Hopefully my shins heal up soon so I can get back into my running and box jumps again pain free… not that I miss them all that much but I know they help.

3,2,1…GO!

LMAO… So not exactly as my title may state. I had gone out drinking with some friends Friday night and was a lil dehydrated and hungover Saturday morning at 8AM after coming back to my room at 4AM that night. Got up ate some oatmeal and energy bar. Took some Super Pump and off I went to my weekly affiliate Crossfit group. Since it was a Rest day on the mainsite the group choose "Fight Gone Bad" to do but as a team event with combined scores taking the prize (a jumprope). I was placed on a team with two women whos it was their first time doing Crossfit… AWESOME!!!(not that I needed that jumprope, just a competitive thing with me) The workout looks like this….

"Fight Gone Bad"

3 Rounds of:

Wall ball w/ 20# medicine ball (1min)

Sumo Deadlift High Pull @ 75# (1min)

Box Jumps @ 20" (1min)

Push Press @ 75# (1min)

Row for calories (1min)

Rest 1 min…

I was pretty motivated seeing how this is my favorite WOD of the Benchmarks and it was  a team event. My scores per round were 120, 117, 115… TOTAL 352 *NEW PR*

Shocked to say the least I blew my old score out of the water but I guess that’s what happens when you get around other crossfitters who can really motivate and have a good time with it. The funny part though was that our combined score, AS A TEAM…  631! O well, the girls still did great for their first FGB, and they had fun.

Sunday was a REST DAY… AND I actually took it! As well as eating a few cheat meals. Good weekend I thought!

3,2,1…GO!

WOD:

1 Rep = 1x Power Clean + 3x Front Squat

5 Rounds:

3x Reps @ 175#

7x (ea. arm) Turkish Get-ups @ 40#

TIME: 25:12

Good shoulder burn! I liked this one even though I had to move at a slower pace it was all about control and it made the muscles BURN like crazy. Nice challenging WOD. I love TGUs, hopefully one day I can get a 135# TGU!

3,2,1…GO!

WOD

"Bear"

5 Rounds bumping the weight up for every round

7 sets of the following equals one round:

Power Clean x 1

Front Squat x 1

Push Press x 1

Back Squat x 1

Push Press x 1

During the entire 7 sets you are not allowed to drop the bar. Maintain a good grip the entire time. So go right from the Power clean into the Front squat into the Push Press and so on for 7 sets…. make sense?

After every round add weight till you reach your max in the 5th Round.

My weight (115, 125, 130, 135, 140) OMFG… this made my forearms burn like a MOFO! I never once dropped the bar in any of my sets but that last two rounds sure SUCKED! I still think I could have gone higher but I was definitely testing this one out today.

stretch out the forearms….

"Lynne"

5 Rounds MAX Reps of:

Bench Press @ 200#

Pullups

NO TIME CONSTRAINTS!!!

BENCH = 45 reps

PULLUPS=  87 reps (SUCKS!!!)

For some reason I couldn’t get over the mind fu(k that my hands were going to rip open on the tapped bars. I feel like I bitch and bitch about this but if anyone can kip on a tapped bar for 25+ reps and not have sore hands I want to know your secret. Their definitely tender this morning!

3,2,1…GO!