docdru’s BodyBlog

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!

Yesterday my leg soreness got worse and worse even with a lil running in there. Being a command fitness leader I was coordinating the Navy’s PRT(fitness test) all week so yesterday I ran the 1 1/2 mile with a few of the guys to help them get faster times and hopefully loosen up my legs. DIDNT WORK!!! I woke up this morning stiff as ever so I got to the gym early so I could jump on the bike for 10 minutes and warm them up and stretch. It felt great and I was stoked to go run then. I maxed out my pushups and situps but we headed over to the starting point for our run and the heavens opened up and the coastal winds blew. And of Course its a brutal head wind. I ran a 9 minute my last PRT and during a mock run the other week I ran a 8:45 so I was hoping to get another 5-10 seconds off this run. YEEEAAAHH not with this head wind. I was actually lucky to run what I did I thought. Got a 9:15 which pissed me off but I can’t complain too much its still the best time at the command so far, but still I want that personal best. Spring will be my next time to run it, I’ll get it then… WEATHER PERMITTING! lol

My Navy PRT Scores:

Max reps in 2mins:

Situps: 105reps(100pts)

Pushups: 87reps(100pts)

1 1/2 mile run: 9:15(90pts)

Overall Score: 97 (Outstanding Medium)

Forgot about yesterdays workouts…

Total of 3 mile running

Then did skill drills for my snatch and jerk, boy did that hurt, legs were sore as hell trying to catch weight overhead and get under it fast. But it did help loosen up the shoulders and arms.

3,2,1…GO!

feeling like I’m about to throw up and I can’t walk straight… you know its a good workout.

WOD:

21x Back Squat @ 225#

500m Row

15x Back Squat @ 225#

500m Row

9x Back Squat @ 225#

500m Row

Time: 11:20

BRUTAL… JUST BRUTAL!!!

3,2,1…GO!

Was in a car accident last week so I didn’t get too many workouts in plus having some back and neck soreness from it kinda kept me away as well. Sunday I was feeling good so I attempted a WOD

Sunday: 25 Oct

Deadlift

1×1x1×1x1×1x1

 (395, 405, 415, 420, 430, 435(f), 405×3(in a row))

10 min rest…

"2 Minute Defense"

5 Rounds @ 135#

1x Power Clean

3x Hang Squat Clean

2x Push Jerk

200 Foot Sprint

Finish all 5 rounds, rest 2 minutes and repeat 5 more rounds…

Time: 9:25(including 2min rest)

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The deadlifts have been improving surpisingly but I started to get that lil twing in my neck attempting the 435# dead so I stopped before I really even started the lift. I was happy  though with my 2nd WODs performance seeing how my last "2min defense" was a 12 minute time. Good day in all, got a lot done at home too. Now back to the work week without a car. Hopefully today I find out wether or not my 4runner is a total loss or not.

3,2,1…GO!

Got this WOD from the CF Football website…

2 Power Cleans every minute for 15 minutes at 85% of 1RM = 250#

Total of 30 Reps

Great WOD for building strength. Had fun with it!

3,2,1…GO!

WED: Rest Day

Thurs:

5 Rounds:

15 Hang Squat Cleans @ 135#

30 Pushups

Time: 21:20

I was on pace to get like 16-17 minutes on this one until the last two rounds when my chest and arms just didn’t want to work anymore. My form on my cleans was flawless and someone was videoing it so I check I’m not just that arrogant. The pushups just did me in, it was almost pathetic that I had to break up my last set into ones and twos at a time. O well, it was a great workout and by time I was done I had a good five foot radius of sweat around me. Almost slipped a few times with my cleans in it. Good stuff though, loved it in that sadistic sorta way.

3,2,1…GO!

1RM on all 3 lifts:

Back Squat: 365#

Shoulder Press: 180#

Deadlift: 425#

Total: 970

This is a lot less then my old totals but not too bad for taking some time off from heavy lifting and not being consistent with my workouts lately. Another concern was that I was under a time crunch and I was changing weight out for 2 other people. Secondly, I’m still very sore from my previous workouts, so one day I would like to just take my time when I’m 100% and see how well I do. My old totals were over 1000, so I know I can get back there shortly, its just a matter of time. I’m still happy though cause my big buddy Jason PR’d on all his lifts and is getting stronger every week and its awesome to see when my coaching cues help him set new records. That guy is a great role model to his children and motivates me and so many other crossfitters.

3,2,1…GO!