docdru’s BodyBlog

IN-Season WOD:

5 Rounds for time:

5 Power Cleans @ 75% of BW = 165#

5 Handstand Pushups

50m Sprint

Time: 4:57

After two intense workouts the past couple days I was hurting big time going into the gym but wanted to do one last METCON WOD to finish me off before doing a light day tomorrow and then taking my rest day. This did it! I felt like a spaghetti noodle during my HSPUs. They were so tough. My core was exhausted! Tomorrow I’m gonna plan on a long endurance WOD w/ just light weight or only BW. God I wish I had a jet pool right now.

3,2,1…GO!

Courtesy of Crossfit Coronado…

"Tillman"

7 Rounds:

7 Deadlift @ 315#

200m Run

15 Pullups

45 second rest after each round, time each round separate.

1st Round: 1:30

2nd: 1:28

3rd: 1:56

4th: 2:10

5th: 3:10

6th: 4:20

7th: 5:34

I was definitely close to passing out and puking on this one I was so exhausted. The last 2 rounds felt like a million years and every breath I took felt like I was breathing in space… NOTHING! lol  I could hardly get my chin above the bar on the last 10 reps of pullups. It took me a good 30 minutes to recover from this one. I was almost scared to drive I was so exhausted. I think I’ll be feeling this one in my bones tomorrow. It hurts already. lol LOVE IT… I’m sick I know!

3,2,1…GO!

For Time:

50 Box Jumps @ 24"

50 Jumping Pullups

50 Kettlebell Swings @ 1pood = 16kg

50 Walking Lunges
50 Knees To Elbows

50 Push Presses @ 45#

50 Back Extensions

50 Wall Ball Shots w/ 20#

50 Burpees

50 Double Unders

Time: 26:20

Almost lost my breakfast during this one… this is not one of my favorite WODs. The Knees to Elbows slowed me down as well did the wall balls and burpees. This is a brutal workout. I was honored to have my mother here with me this weekend visiting and she surprised me this morning telling me how she wanted to go workout so we had her do a scaled back version of this but she sure did rock it. Everyone at the gym was really nice to her and helped her get through her workout. I was very proud of her today for the grit and determination she showed in finishing such an intense workout.

3,2,1…GO!

I’ve been working with CBRN(chemical/biological/radiological/nuclear… the stuff we wear/use to decontaminate people if attacked) gear at work the last week and due to the crappy trailer it was in it was pretty much sitting in a humidor all summer and grew some dangerous mold on it. After dealing with it last week and again on Monday I haven’t been feeling good, first bodyaches and chills then a nasty cough that is slowly going away. God help me I don’t get the black lung… COUGH COUGH COUGH! lol jk After taking yesterday off due to being sick I was eager to get back in there today and kick some ass.

CROSSFIT TOTAL (1RM of Back Squat, Shoulder Press and Deadlift)

Back Squat: 395#

Shoulder Press: 190#

Deadlift: 450#

TOTAL: 1035lbs

Felt compelled to try my 1RM turkish get-up… 110# on barbell w/ R. Arm only, the left wrist wouldn’t be able to take it after my surgeries.
Slowly getting back to my old total which is up around 1080. I was hoping to hit 460 on deads today but my energy level was at 0 after everything else… thank you black mold for getting me sick. I just pray that I can recover and not get some F’ed up disease from messing with that gear this past week. I just want to be able to hit my workouts feeling 100% or at least not so drained.

3,2,1…GO!

MON:

5 Rounds for time:

3 Snatches @ 95#

15 Overhead Squats @ 95#

400m Row

Time: 17:00

It was suppose to be a 400m Run instead but cause it was raining and pitch dark outside we didn’t think it would be all that safe to attempt. Would have much rather ran it though. I hate rowing!

3,2,1…GO!