docdru’s BodyBlog

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!

"Elizabeth"

21-15-9 of:

Squat Cleans @ 135#

Ring dips

Time: 12:00

I royally screwed the pooch on this one. The ring dips slowed me down SOOOO much. I had lil trouble with my cleans. Grrrrr tomorrow is another day though!

3,2,1…GO!

So today we decided to head to the beach and do a lil workout. "lil", nothing lil about this damn WOD.

3 Rounds:

50m leaping burpees

21x kettlebell swings @ 55#

12x Handstand Pushups

Time: 15:11

I flew through the first round in like 2:?? minutes and then a lil slower on my second round but HOLY HELL that third round just tore me up. Leaping burpees in soft sand was a SON OF A B!TCH. My thighs and ass haven’t burned this bad in a LOOOONG ass time.

I think I’m gonna do an experiment this week and wake up early and get a workout in before going to work, so that means 5:30AM workout… OUCH! Then I’m going to stuff my face as much as possible all day long and then do another workout at 5:30PM. Gotta start getting ready for the games.

3,2,1…GO!

for not staying consistent with my workouts for the last several months and especially not deadlifting, which I love.

Tuesday Sept 22nd:

Deadlift 1×1x1×1x1×1x1
355, 365, 375, 385, 395, 405, 410(50# less then my max, form was bad too, I cried myself to sleep last night)

Been a long time since my last post but I’m gonna try and pick this back up cause I know there are one or two people out there that actually like to see what I do.

Sunday Sept 20th:

21-15-9

Box Jumps 24"

Ring Dips

Kettlebell Swing 72#

TIME: 7:30

Monday Sept 21st:

1st WOD-

AMRAP in 20 mins:

5 L-Pullups

7 Knees to Elbows

10 Box Jumps 24"

9 1/2 Rounds

2nd WOD-

Shoulder Press 1×1x1×1x1 (165,175,185(f),180(f),175)

Push Press 3×3x3×3x3 (175,185,190,200,205)

Push Jerk 5×5x5×5x5 (205,215(f),210(f),form went to **** so just focused on doing it proper at light weight w/ 135#

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.