docdru’s BodyBlog

9-15-21 reps of

Front squats 1/2 body wt. (I used #115)

Back squats l/2 body wt. (#115)

run 800 meters

21,15,9 reps of

Ring dips

push press 1/2 body wt. (#115)

push ups

Time: 21:33

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WOW, did this WOD suck. My legs hurt sooooo good during the first part of this WOD. Made doing ring dips fun when I started to fatigue and couldnt kip cause my legs felt like a ton each. My arms were definitely shaking afterwards as well finishing this grinder up. It was a nice SWOLL feeling afterwards.

finished with…

15x Skin the cats on rings

10x skin the cats on pullup bar

10x inverted to L sit holds on rings

Good lil ab workout.

WOD:

"KING KONG"

3 Rounds for time:

1x Deadlift @ 455#

2x Muscle-ups

3x Squat Cleans @ 250#

4x Handstand Pushups

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Time: 9:27

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This could have been a much faster time but I had to run from the weight room where I did my lifts all the way across the facility to the gymnasium to do my muscle-ups in the basketball courts. Easily added a minute to my time if not more.

then…

Turkish Get-ups:

24kg Kettlebell x 10 each arm

Switched to barbell…

55# x 5ea

70#x 3ea

80#x 1ea

90#x 1 only right arm(left wrist is still not able to handle the weight.)

100#x 1 Right arm

Damn was this last rep tough… I actually had an audience of about 10 guys watching in the gym. Some even gave me a pat on the back when I got done and told me good job. I was pumped up so much I couldn’t sleep last night. Great workout today!

Decided to do the main page WOD today and also pull a card from my brand new Crossfit Hopper Deck, BIG MISTAKE!

WOD:

"Nasty Girls"

3 Rounds

50x Squats

7x Muscle-ups

10x Hang Cleans @ 135#

Time: 12:09

Had to run from weight room to basketball courts where rings were so it slowed my time down a bit. Gave my burning forearms a break though.

15mins later…

"Last Ascent"

5-10-15

225# Back Squat

24" Box Jumps

Time: 2:13

Legs were screaming but I wasn’t done yet…

10 minutes later

Back Squats (Bottom to Bottom… ass to the deck)

135×10

225×5

275×3

315×3

345×2

Its been 6 hours since then and I’m already super sore. Even after a good stretching session and hot shower. Tomorrow and Tuesday should be fun.

Great workout today!

Morning Group WOD:

5 Rounds for time:

20x Wall Ball @ 20#

20x Double Unders

6x Suicides (length of basketball court)

TIME: 11:08

It was HOT AS S#@T in that gym today. No A/C just a lil fan pushing some hot humid air around. I was drenched with sweat after this WOD and sucking air big time. I couldn’t get a good rythmn on my double unders which slowed me down cause I was going for a sub 10. Another time right! Just gotta work on my jump rope skills now. Great WOD though, everyone pushed hard today.

Afternoon session…

1st WOD:

5 Rounds:

1x Squat Clean @ 225#

3x Power Clean @ 185#

5x Squat Clean Thrusters @ 135#

Time: 13:56

10min break…

2nd WOD:

100ft of Lunges

21x Pullups

21x Situps

Lunges

18x Pullups

18x Situps

Lunges

15x Pullups

15x Situps

Lunges

12x Pullups

12x Situps

Lunges

9x Pullups

9x Situps

Lunges

6x Pullups

6x Situps

Time: 12:20

Annnnnnd I’m SPENT!

WOD:

Squats 1×1x1×1x1×1x1

225×3, 275, 315, 365, 385, 395, 405, 410

then…

For Time:

800m Run

15x Wall Ball @ 20#

400m Run

30x Wall Ball

200m Run

60x Wall Ball

400m Run

30x Wall Ball

800m Run

15x Wall Ball

Time: 16:45

The damn gym’s athletic director locked me out of the side exit door I had propped open to go do my sprints so I had to run the long way around once but then propped it back open. What a dick! I don’t think I’ve ever seen this short lil fat ass ever workout but hes in charge of a gym… WONDERFUL!

Ring Work:

20x Skin the Cats

15x Inverted to L holds

and then…

10-15 minutes of front lever drills on rings.

50x Pushups

50x Crawling Pushups

These got some great looks from the other gym goers, crawling around the gym floor doing pushups. Just glad nobody dropped a weight on me.

After all the wall ball, ring work and then finishing with 100 pushups my upper body is feeling it. Definitely took the focus off my burning quads and glutes from the first couple WODs.

WOD:

"Cindy"

As many rounds possible in 20 minutes of:

5x Pullups

10x Pushups

15x Squats

20 Rounds going 85% speed

Just wanted to get a good warmup in

Box Jumps, going for height… 3 reps at each height.

24", 36", 40", 44", 48", 50", 52"*NEW PR*

48" was my old PR! WOOWHOOO!!!

Ring work:

15x Skin the cats

10x inverted to L holds.

WOD:

"Dia-Fran-Abeth"

First round of "Diane", second round of "Fran", and third round of "Elizabeth" as Rx.

21x Deadlifts @ 225"

21x Handstand Push-ups

15x Thrusters @ 95#

15x Pull-ups

9x Squat Cleans @ 135#

9x Ring Dips

Time: 6:34

Had to change my 225 down to 135 on my own so I lost about 30seconds. Still I was hoping for a faster time even accounting for that change. I knew I had more afterwards so I was a lil disappointed in myself. Still a tough one though.

then…

Ring work:

10x Skin the cats

10x inverted to L holds

then…

Modified "Nicole"

3 Rounds:

10x Overhead Squats @ 95#

200m Sprint

Time: 5:32

Did this one for a friend who wanted to try a workout today so I did it with her. Didn’t do it for my best time. I was barely sweating even. She was dying however, but she said shes coming back for more… we’ll see!

then…

30x Muscle-ups

Video should be posted on profile of me doing 3 and missing the 4th. I think I’ll post my blopper vid too. I keep laughing everytime I see it… I hope you do too.

Friday:

Videotaped my Deadlifts 385×5. Sending them off to get analyzed this week so I can improve my form and start lifting heavier and reach my goal of 500 this year.

then…

Tabata Deadlift @ 275#

Total of 63 reps  

Saturday:

Went out to Crossfit Torii Beach but was late cause I didn’t know they changed the time to an hour earlier. Decided to do my own WOD though as everyone else was recoverying from group WOD.

As many rounds possible in 20 minutes:

3x Squat Cleans @ 185#

6x Pullups

9x Box Jumps @ 24#

Rounds completed: 12

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Sunday:

3 Rounds for time:

100ft of lunges

50x Squats

50x Back Extensions

Time: 10:52

then…

"Easy Ab Day"

Perform each exercise for 30 seconds then in between each exercise perform 5 good pushups. Do this for 24 minutes straight.

Front Plank

Atomic Situps

Left Plank

Situps

Right Plank

Flutter Kicks

Today was 100x better then yesterday.

I felt pretty good minus an achy wrist and sore shoulder.

Lunch WOD:

Run 1 mile to base track…

Run 2000 meters

Start your stopwatch when you start the run.  At the end of the first minute of running, stop and complete 15 x squats.  Continue running until the top of the second minute, then complete 10 x push ups.  Alternate back and forth at the top of every minute between the squats and the push ups.

Continue until you complete the run.

Finished in 9:23

Run 1 mile to base pool (finally open after someone bitched about it being only open on weekends *THIS GUY*)

Completed 500m swim w/ breaststroke, combat swimmer stroke, and freestyle.

Was a lil winded to say the least seeing how I did all of this in less then 35minutes.

After work WOD:

Front Squat 3×3x3×3x3

Warm up w/ 185x 5 (225, 255, 275, 295, 305(F))

then…

Tabata Something Else

Pullups-   14, 13, 12, 9, 8, 7, 6, 7 = 76

Pushups- 20, 14, 12, 8, 7, 5, 5, 5 = 76

Situps-    12, 11, 10, 10, 9, 10, 10, 11 = 83(unanchored)

Squats-   20, 19, 19, 18, 17, 16, 17, 19 =145

TOTAL= 380

Good workout session today… I should definitely feel this tomorrow. I’m tired and need to eat now. Friends were talking Chinese food… Mmmmm. And yes I know, I live in Japan but Chinese and Japanese food is sooo different and sometimes you crave a lil egg drop soup. DON’T JUDGE!!!

SUCKED… I was very disappointed!

Had a good lunch workout, rowing 5k in 20 minutes.

That afternoon after work…

Cleans (225, 245, 250, 255, 260(f))

Fran: was at 1:45 going into my 15 round of pullups when my wrist popped on me during some thrusters causing a quick but severe pain and tingling in my wrist and hand. I stopped since I couldnt hold the bar. My wrist was swollen so I called it a day.

R.I.C.E for the rest of the night. lol