docdru’s BodyBlog

WOD:

Back Squat 5×5x5×3x3×10

225, 275, 295, 340, 365, 225

OHS

3×3 @ 95#

5×2 @ 115#

6×1 @ 135#

1×5 @ 155#

"Jonescrawl"

3 Rounds for time:

10x Deadlift @ 115% of BW (250#)

25x Box Jumps @ 24"

Time: 4:05

Finished with some ring work, muscle-up progression, skin the cats, dips, handstand holds… those were hard!

WOD:

Front Squats @ 135#  30, 25, 20, 15, 10

GHD Sit-ups               10, 15, 20, 25, 30

Time: 15:35

Only the one workout today, got to the gym late and had to get some stuff done right afterward. Legs and abs were burning nicely. Made my sweat angel for the day, I’m happy!

So my plan to when the pool opened for the summer this weekend and go during my lunch break got shot to hell. They are only opening the pool on Friday afternoons and weekends. I put in a complaint of course. I mean they fence off our beach so we cant swim and the nearest beach to swim at is about 4 miles away. So it would be kinda hard to run, then swim the distance I wanted to, then run back, and then eat lunch all on my hour lunch break. Anyway… on to yesterdays and todays workout.

26 May:

Morning WOD:

4 Rounds for time:

50x Squats

50x Push-ups

50x Situps

Time: 13:28

After a weekend of drinking and staying out till 5-6AM most nights, not eating the best and I don’t think I touched a bottle of water, my body was definitely in shock after doing this WOD. 5 minutes after finishing the dry heaves came. lol Nothing some water, good food and a lil rest during the day couldn’t fix. Had to do another workout…

Evening WOD:

5 Rounds for time:

2x Deadlift @ 85% 1RM (285#)

10x Burpees

Time: 4 minutes flat

Today 27 May:

Snatches- Worked on perfecting my form so started with a much smaller weight.

85×3, 105×3, 125×2, 145×1, 155×3, 175×2, 185×2(both failures)

I noticed most of my lifts have been about a 10-30# less in weight since my 3 week break, but I have a feeling this next month before I move will be a good one and it will return quick.

"Dianne"

21-15-9

Deadlift @ 225#

HSPU
Time: 7:28

then… ring work

20x Skin the Cats

10x L-Holds

1x Front lever…

was very proud of myself to hold and return on this one. Only able to do it once as I was pretty tired afterwards

Thank you to everyone for wishing me a happy birthday. I had one to remember even though a few areas are a lil hazy due to some excessive celebrating.

My friends took me out Saturday night to my favorite tex-mex place. Yes, I said tex-mex… I’m from Texas damnit! I mean you can only eat so much sushi until you’ve had enough, I have lived here three years now come on. So we stuffed ourselves with pitcher after pitcher of margaritas and some really good mexican food. Had my cake and ate it too! Feeling pretty good after 5 pitchers between three of us, we moved on to a country bar(yes, more western style places here then you would think) were we all tried our hand at riding the mechanical bull, drunk of course, which made for some great laughs. Continued our drinking and of course me and my Navy buddies had to show the entire bar of Marines how real military men drink. After several rounds they stopped talking smack. Props to me and my buddy Mike for shutting them up. Navy knows how to drink!

So this is were the really cool part happens. We decided to go back to the hotel bar since mostly everyone has cleared out of the one were at. Come to find out, Seether (the rock band) is staying at our hotel and is already drinking at the hotel bar when we show up. They had just got back from their first USO concert that night. So two of the band members and their crew were there and they invited us to drink with them. And yes, they do party like rock stars! We drank and drank and drank some more. We had already been drinking for like 5 hrs before going there so we were definitely pretty drunk but I guess being military we have the upper hand in drinking abilities. Cause they got drunk fast and we held our own. I dunno if that is something we should be proud of though, o well, I’ll take what I can get. lol Finally the hotel bar shuts down around 3AM and we invite them back up to our suite were we had several more bottles of liquor waiting for us. So several of them came with us up to the room where we continued the party till about 6AM before finally someone threw up in our bathroom and they decided since they had to be up in 4hrs they would get some sleep. I personally don’t remember them leaving or me passing out on the bed. Just woke up to my buddy Mike passed out on the couch with his head in a trash can. Great times Mike!

That morning we get a call to our hotel room from one of the Seether crew members inviting us to the venue to hangout with them. So we followed them and kinda just chilled while they went through sound checks and setting up equipment. Afterwards several of us all went to the beach were we drank some more and snorkeled. Yes I know, drinking and swimming dont mix but the beer was more to help with the hangover not get a buzz. We chilled on the beach with these guys most of the afternoon. It was funny to hear them say how clear the water was and how cool snorkeling was, would have thought they might have already done something similiar before. They were very down to earth and cool bunch. Not what I expected at all. So that night we were able to have ALL ACCESS backstage passes for the show. And man did they kill it. With hundreds of drunk marines and sailors in the crowd I have never seen anything so crazy. The MPs sure had their hands full that night.

I had the time of my life and a birthday I’ll never forget with my friends and the guys from Seether. I was very lucky to be so fortunate and especially on my birthday. The planets were in a line for me this weekend I guess. After a day of recovering and then getting in the gym this morning for a lil workout I feel pretty damn good. Ready to start the week and let the next month just roll on by and before I know it, I’ll be back home with my family who I havent seen in over 18 months.

Thank you to everyone for making this the best birthday ever! You guys rock!

I’m alive! I had an AMAZING birthday weekend with my friends and an awesome surprise which made the weekend even better. More details to come later. Hope everyone had a great weekend as well. Take care all!

Today’s workout was a mix of a few let downs and frustrations but ended with something good.

The Bad:

Deadlift 3×3x3×3x3

(315, 365, 405, 430 BARELY!, 405x 5) Lost nearly 30# on my deadlift from being sick, injured and then gone for training…. god i hope it comes back fast.

The Ugly:

"JT"

21-15-9

HSPU

Ring Dips

Push-Ups

Time: 11:46

Someone kill me now, I feel so weak!

The Good:

performed my first skin the cats on my rings… thank you god. I needed something positive to finish this horrible day.
25x Skin the Cats on Rings

Full Mission Profile - Predator

OPERATION: PREDATOR

Situation:

Approximately 24 hours ago, an armed MQ-1 Predator UAV (Unmanned Aerial Vehicle) was launched by the US Air Force from an undisclosed location within Afghanistan. The launch was the result of intel that placed a large group of Taliban leaders in a single meeting place. The exact location of the meeting was unable to be determined, but is suspected to be within a small mountainous area where there are known training camps. The Predator UAV mission was to recon the known Taliban camps, and then strike where the meeting was being held. For this specific mission, the Predator was equipped with a newly developed missile guiding system.

Early in the flight, the Predator identified the location of the meeting by capturing images of two Taliban leaders. Before the assault, however, enemy ground forces successfully disabled some of the flight controls with small arms fire, making it impossible to fire the missiles. The Predator was able to fly away from the heavily fortified area, but soon thereafter crashed in a rugged area. While the aircraft is too damaged to fly again, the systems analyzer shows that the missiles are still intact, as is the new missile guiding system.

It is expected that the enemy has sent patrols out to locate and bring back anything of use, including the electronic hardware and ordnance. It is imperative that US forces get there first to retrieve the missile guiding system, which could be disastrous if the technology got into enemy hands. The rest of the wreckage, including the missiles can be destroyed in place with high explosives.

objective:

A small Special Operations team will insert and patrol to the wreckage. The terrain at the crash site is too rugged to reach by vehicle, and an air approach would alert enemy forces to its location. Therefore the team will insert approximately 5 kilometers from the crash and advance uphill to retrieve the missile guiding system and rig the Predator with high explosives.

If the Special Operations team is unsuccessful at retrieving the package, an A-10 flight is on standby to destroy it. This is a last resort.

Insert:

Move quickly up the rough terrain approximately 5 kilometers. Enemy forces in the area are a foregone conclusion, therefore the team must move tactically and expect to make contact. It is important however to move quickly in order to get to the crash before the enemy.

Actions at the objective:

Set a security perimeter, locate and remove Missile Guiding System. Set high explosive charges to completely destroy all salvageable hardware. If enemy is encountered, hold them back until detonator is set.

Extraction:

Move approximately 5 kilometers farther up the terrain to a hilltop where helo extraction is possible.

Time Line:

It will literally be a race with the enemy to get to the crash site first. The enemy is familiar with the area, and experienced in navigating the terrain.

From recent satellite images of the area and the last video feed from the Predator, it is expected that the enemy can reasonably reach the site in 45 minutes from the time of your insertion.

FMP WORKOUT

Insert:

4 Rounds of:

• Run 400 Meters
• 50 Squats

4 Rounds of:

• Run 400 Meters
• 25 Kettlebell Swings @ 53#

4 Rounds of:

• Run 400 Meters
• 25 Box Jumps @ 24″

Actions at the objective:

If your insert took less than 45 minutes:

• Rest 10 Minutes

If your insert took more than 45 minutes:

• 50 Burpees
• 50 Kettlebell Swings
• 50 Box Jumps

Extraction:

4 Rounds of:

• Run 1 mile
• 50 Squats
• 25 Kettlebell Swings
• 25 Box Jumps

On the Extract, feel free to mix up the exercises as needed.  For example, 5 rounds of 10 Squat / 5 KB Swing / 5 Box Jump.

Completed Insert in 39minutes, NO BURPEES NECESSARY!!

Total Time to Complete: 1hr 28min 52sec

Mission Accomplished!

WODs:

1st-

500m Row

30x Bench Press @ 165#

1000m Row

20x Bench Press @ 165#

2000m Row

10x Bench Press @ 165#

Time: 16:42

2nd-

As Many  Rounds As Possible in 20 Minutes of:

5 Deadlift

5 Squat Clean (starting from the ground)

5 Thrusters

* Weights - F = 65lbs / M = 95lbs (scale as needed)

12 Rounds Completed 

Another great workout today, so glad to be back in the gym again.

Full Mission Profile - Direct Action Assault

OPERATION: KNOCK-KNOCK

Situation:

A team of insurgents that have been moving around Iraq in small cells are known to have converged on a neighborhood in Fallujah.  Intelligence sources have confirmed that they are now occupying a group of 5 residences in a small neighborhood.  There are known to be weapons and explosives in their possession.  Unfortunately there are also civilians in the houses and in the surrounding neighborhood.

objective:

Conduct a house to house sweep of the 5 known residences.  Make every effort to capture any known insurgents and safeguard innocent civilians by using speed and surprise while practicing extreme discipline in target acquisition.

FMP WORKOUT

Approach the Neighborhood

Run 400 Meters

Assault 1st Residence (civilians present - pay careful attention to accuracy)

100 DARC KB Swings (standard KB swing - alternating hands at the top of each swing)

*Note that every missed catch is a round that did not hit its target.

Assault 2nd Residence

Sprint 200 Meters

50 KB Clean - Thruster (Re-clean the Kettlebell every rep)

*Alternate sides as needed to get all 100 Clean - Thrusters done with no break

Assault 3rd Residence

Sprint 200 Meters

100 KB Snatch

*Alternate sides as needed to get all 100 Snatches done with no break

Assault 4th Residence

Sprint 200 Meters

50 Clean and Press

* Alternate sides as needed to get all 50 Clean and Press done with no break

Assault 5th Residence (civilians present - pay careful attention to accuracy)

Sprint 200 Meters

Tactical Lunge 100 Steps (pass the Kettlebell between the legs with each step)

*Note that each time you stop or miss a pass you put the lives of your teammates and the innocent civilians at risk.

Move to Extract Vehicles

Run 400 Meters

Timeline:

The mission has been planned to hit the most dangerous buildings first.  If the assault element can maintain the element of surprise, they will be able to go from house to house while minimizing the ability for the enemy to escape or use the civilians as hostages.  The timeline for the entire mission is 30 minutes.  Failure is not an option.

Notes:

Kettlebell Weights - Light - 25lbs / Medium - 35lbs(MY WEIGHT) / Heavy 53lbs

Mission is fictitious.

TIME: 29:55… Seriously, I had huge smile when I stopped my watch. Not bad for only 3 workouts in the last 3 weeks before coming into this one.

Ok, not what you think. My sickness came back with a horrible vengeance after my workout Monday. I felt pretty bad that night but the next day at work I thought I got hit by a bus and was burning up. That night I broke out into long cold sweats with chills and everything. I finally was able to get some antibiotics in me yesterday and I’m already starting to feel a lil better. The fever has broke and my head pressure is coming down, and I’m not coughing up nearly as much crap out of my chest. I decided I’m not going to workout till I’m 100% but unfortunately I have a training operation up north for about a week starting on the 11th. So there goes another week of not training. When I get back its on though. Hope everyone else is doing better then me though.

3,2,1…GO!