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David Boyle
04-08-2009, 02:29 PM
My name is David Boyle, I'm a SSgt in the USMC.

I started w/ Kettlebells in 2007 doing the RKC method and then added CrossFit around 2008.

As of now I've been crossfit and on my off days practicing my KB lifts. I also got into Parkour back in October. However nothing to the level of the guys you see on youtube. I do it as a means to increase my overall military training and gpp.

Old training log on americanparkour.com
http://www.americanparkour.com/smf/index.php/topic,14113.msg165795.html#msg165795

Here are my latest stats/accomplishments and future goals:

Height - 70
Weight - 182
Dead-lift - 425lb (090224) - Goal 500
Mil Press - 185lb (090325) - Goal 205
Cindy - 20 rds - Goal...more rounds!
Fran - 5:44 - Goal 5:00-4:45
Linda - 25:29 w/ bw 185 and pwr clns

Here are my last 3 workouts from my other training log. I don't want to copy and paste 3 months worth!

090407

275lb dead-lift x 5
10 burpees
Time:
5:59....2:11 better than last time

090406

30 squat clean & jerks @ 135lbs (85-90% intensity)
Time
10:56

Afterwards pressed 88lb over-head for the heck of it:)

090405

All sets done w/ 24kg Kettlebell (53lb)

Clean & Front Squat x 20 (10L/10R)
Swings x 30
Clean & Front Squat x 20 (10L/10R)
Clean & Military Press x 20 (10L/10R)
Clean & Front Squat x 20 (10L/10R)
Turkish Get ups x 10 (5L/5R)
Clean & Front Squat x 20 (10L/10R)
Snatch x 40 (20L/20R)
Clean & Front Squat x 20 (10L/10R)

Time:
23:09

Kevin Perry
04-08-2009, 05:24 PM
Welcome to the boards Ssgt. Former Shitbird Boot here :D

Those are good numbers, keep it up.

David Boyle
04-08-2009, 06:08 PM
Thanks man.

090408

Rest day. Even though I didn't want to.

David Boyle
04-09-2009, 03:06 PM
090409

Strength

Mil Press w/ 32kg (2pood) kettle-bell
3 ladders each arm
1,2,3,4,5 - 1,2,3,4,5 - 1,2,3,4,5

This was a good grind.

Conditioning

USSST (united states secret service snatch test)
10 minute max KB snatch w/ 24kg KB
155 reps

I forgot how much of a mind/body bunk this is.
I was hoping to grind out 200 reps for a PR...but soon realized that 200 was not happening. I don't know if it was the mil press b/f or what...but this one hurt!

David Boyle
04-11-2009, 05:45 AM
090410

Did a workout from Jeff Martone Tactical Athlete site.

"Tactical 10"

10 min max effort burpee combo on each arm of:

-snatch
-swing
-clean

Did 30 sets or 15 rds counting both L/R as 1 rd.

Pressed for time and had to get something in.

Here is the link for the workout.

http://www.tacticalathlete.com/tacticaltenarticle.htm

George Mounce
04-11-2009, 06:18 AM
A fellow military member - glad to have you on board, thanks for visiting my log earlier. Capt (labotomized Major in July) zipper-suited sun god Air Force wienie here. Did my time taking many a Marine to Iraq and Afghanistan back when I flew C-17s, and had the honor to bring many home.

Actually let me tell you an interesting story that has impressed me about Marines for a long, long time (not that you all aren't impressive anyways). I haven't shared it with many, so I guess the forums get a little taste of what our military members do here.

We were given takeoff clearance out of Ramstein AB, when the command post called us over the radio. It had been awhile since we had been home, cargo delays had put us to the end of our time to be able to take off and nobody on the crew wanted to answer the radio call as we had loaded up full of gas to be able to go Ramstein direct McChord AFB, WA for a fine 14-hour flight. Sighing I told my co-pilot to do so. It was the command post asking if we could change our plans and taxi back in as they wanted us to do a medivac. With my co-pilot mouthing no, I gingerly called the tower back and told them we'd like to cancel our takeoff clearance and head back to the ramp.

After shutting down, I went in and found out they wanted us to medivac a Marine who had a shrapnel injury to his eye, he had been recently brought in by another C-17 from Iraq. We had to get him to Andrews to save his eye, but it was going to put it past the legal time allowed for us to takeoff and the only person (believe it or not we Aircraft Commanders get that much authority) who could say yes was, you guessed it, me. All I had to do was nod, and nod I did.

They shut down every road from Landstuhl to the back of our airplane and had a police escort for the ambulance. The medivac crew came in from Frankfurt via bus (they had already be enroute), and we had the jet ready for them. We soon took off after he was loaded on. No later than getting the gear up, the command post called us again saying that we forgot his luggage. I no shit said over the radio, "Fed Ex it."

Hours later, we landed at Andrews and they gave us choice of runway to get him off as soon as possible. And this is where it gets emotional for me, as we opened the ramp his commander, his pastor, and his friends were waiting. They placed a blanket over him to keep him warm, a blanket that was made by his mother. I shook the hands of a few Marines that day that thanked us for getting him home. I have not in my life seen such a brotherhood as I have that day, and it made me wish I was a Marine.

I never knew the outcome of that Marine's journey, but I was glad to be a part of helping him get home. I took too many back in flag-draped caskets, one of the hardest missions to do as a cargo pilot. This was just one of my successes. As an Air Force guy, I wear my Marines shirt with pride.

Semper Fi,

Capt George "Angry" Mounce

David Boyle
04-12-2009, 05:31 PM
A fellow military member - glad to have you on board, thanks for visiting my log earlier. Capt (labotomized Major in July) zipper-suited sun god Air Force wienie here. Did my time taking many a Marine to Iraq and Afghanistan back when I flew C-17s, and had the honor to bring many home.

Actually let me tell you an interesting story that has impressed me about Marines for a long, long time (not that you all aren't impressive anyways). I haven't shared it with many, so I guess the forums get a little taste of what our military members do here.

We were given takeoff clearance out of Ramstein AB, when the command post called us over the radio. It had been awhile since we had been home, cargo delays had put us to the end of our time to be able to take off and nobody on the crew wanted to answer the radio call as we had loaded up full of gas to be able to go Ramstein direct McChord AFB, WA for a fine 14-hour flight. Sighing I told my co-pilot to do so. It was the command post asking if we could change our plans and taxi back in as they wanted us to do a medivac. With my co-pilot mouthing no, I gingerly called the tower back and told them we'd like to cancel our takeoff clearance and head back to the ramp.

After shutting down, I went in and found out they wanted us to medivac a Marine who had a shrapnel injury to his eye, he had been recently brought in by another C-17 from Iraq. We had to get him to Andrews to save his eye, but it was going to put it past the legal time allowed for us to takeoff and the only person (believe it or not we Aircraft Commanders get that much authority) who could say yes was, you guessed it, me. All I had to do was nod, and nod I did.

They shut down every road from Landstuhl to the back of our airplane and had a police escort for the ambulance. The medivac crew came in from Frankfurt via bus (they had already be enroute), and we had the jet ready for them. We soon took off after he was loaded on. No later than getting the gear up, the command post called us again saying that we forgot his luggage. I no shit said over the radio, "Fed Ex it."

Hours later, we landed at Andrews and they gave us choice of runway to get him off as soon as possible. And this is where it gets emotional for me, as we opened the ramp his commander, his pastor, and his friends were waiting. They placed a blanket over him to keep him warm, a blanket that was made by his mother. I shook the hands of a few Marines that day that thanked us for getting him home. I have not in my life seen such a brotherhood as I have that day, and it made me wish I was a Marine.

I never knew the outcome of that Marine's journey, but I was glad to be a part of helping him get home. I took too many back in flag-draped caskets, one of the hardest missions to do as a cargo pilot. This was just one of my successes. As an Air Force guy, I wear my Marines shirt with pride.

Semper Fi,

Capt George "Angry" Mounce

Thanks for the support George...I mean sir...:) haha...yea I worked w/ the AF back in 2003 during the start of the war. We were doing patrol and guard duty w/ them in ali al salem airbase....good bunch of guys...they almost had me talked into doing a "inter-service transfer"....I couldn't help noticing the better life and toys you all had...! But I couldn't trade in the green for the blue....no worries.

But yea man it's good to see another military man on here...I've seen your logs and believe me I will be picking your brain about some stuff!

Have an outstanding day.

Semper Fi

David.

David Boyle
04-15-2009, 09:39 AM
Been out of the loop for the last few days.

Been training my KB lifts. I've been on leave so other than my home-made sand-bags that is all I got.

Today was the first day I got to work out w/ some barbell and I was really pumped about doing the .com hero wod "DT".

5 rds
155lb dead-lift
155lb hang power clean
155lb push jerk

My time was 20:45

The deads and push jerks were good to go....but man did those hang pwr clns suck! My wrist were killing me!

Today at 1300 the plan is to do "helen" with my Marines.

We'll see how that goes....

David Boyle
04-15-2009, 03:31 PM
1300 did "helen" with the Marines.

Warmed up w/ some Parkour for about 30 minutes b/f.
-jumps, rolls, monkeys, and other vaults.

Helen:

time

9:44 (pr)

Did two hard metcons today....I'm going to feel good and sore tomorrow.

David Boyle
04-16-2009, 04:38 PM
Warm-up

P. Jumps on trainers
Rolls
QM

Workout

5 Rounds of:

-10 muscle ups (climb/wall-ups) on wall
-hand shimmy for 42ft

No time was noted w/ this. I also took a little break after each exercise.

I was going to rest today, but after cleaning the house all morning I wanted to get some fresh air...then one thing led to another and decided to do some bodyweight exercises.

David Boyle
04-17-2009, 07:36 AM
Woke up 0500 this morning w/ a goal to do the hero wod "Danny".

How many rds in 20min

30 box jumps @ 24"
20 push press @ 115lbs
30 pull-ups

3rds

Could not push it to the limit like I wanted too.

I think my body is telling me to rest!

Tomorrow will be a blessed sabbath both phyiscally and spirtitually.

David Boyle
04-20-2009, 03:26 PM
Last couple days of training:

Today 090420

Combat Conditioning Session w/ Marines

10 Kettlebell Thrusters w/ (2) 24kg KB each hand
10 Leg Raises (FULL ROM)
10 Kettlebell Thrusters w/ (2) 24kg KB each hand
20 Reverse Situps
10 Kettlebell Thrusters w/ (2) 24kg KB each hand
30 Knees to Elbows
10 Kettlebell Thrusters w/ (2) 24kg KB each hand
40 Atomic Situps
10 Kettlebell Thrusters w/ (2) 24kg KB each hand
50 Anchored Situps

My time:
17:38

Yesterday 090419

100 burpees in 100 degree heat

Time:
10:42

That sucked to say the least.

David Boyle
04-21-2009, 03:29 PM
090421

Did some Parkour, vaults (turn, monkeys, speed), rolls and jumps.

Felt good to get back at it after a long break.

Dead-lift

245 x 3
315 x 3
365 x 2
385 x 1
405 x 1
425 x 1
435 x 1 (PR)

...sad to say my trainer told me my back was a little rounded on my last two lifts. I know I was not sitting back as much as I should and fire'n my hamstrings.

Gotta get back to the form of things.

I have not pulled heavy since 090223.

Afterwards did the following conditioning WOD:

10-9-8-7-6-5-4-3-2-1 Handstand Pushups
2-4-6-8-10-12-14-16-18-20 Pullups

Alt every set.

21:03

My hands were getting sore and grip became a big issue during the later rounds.

David Boyle
04-22-2009, 08:06 PM
Parkour Exercises

Worked on jumps, landings, kongs, and rolling for about 30 min.

Workout w/ Marines
This was crazy! I just came up w/ this sick conditioning session. Way too much to do under an hour. We were all dying. So next time we do this I'm going to modify it...not too much though!

Exercises/sets done in any order. Just complete.

Kettlebell (2) Mil Press (I used 2 70lbs KBs....big mistake 5 x 5
Kettlebell Snatch w/ 53lb 5 x 5
Wall Ball w/ 20lb ball 10ft target 20 x 5
Chest to bar pull-ups 10 x 10
Tire flips w/ plyo jump in/out 10 x 5
Sand-bag slams w/ 35lb sand-bag 20 x 5
Reverse Burpees 10 x 5
Box jumps 20 x 5 (I used 32" box)
Knees to elbows 10 x 5
Parkour rolls on concrete x 15

Well after 60 minutes of work, we were not all complete w/ everything. Most of us had about 1-2 sets left of about 2-3 exercises.

So I pulled the plug cause we had to get back to work.

Good workout out though.

David Boyle
04-26-2009, 03:35 PM
"Marlboro Man"

3 rounds for time:

800meter Run
21 Kettlebell Swings w/ 24kg KB (53lb)
12 Burpees

Time:

18:39

Last 2 times:

20:12
22:49

This was sorta punishment for me due to my lazy nature over the last few days. Thursday was my last training day. I had a few drinks with the Teuful Hunden on Thur night....good time. However it came w/ a price...haha. So yea today hurt really bad. I am not going to lie or over claim it. It sucked! I felt like my heart was going to burst out of my chest. Great times!

David Boyle
04-29-2009, 03:43 PM
Last two training sessions:

090429

"Fran"

4:33 (PR)

090427

"Iron-Man"

20 KB Burpee Snatch
20 KB Burpee Swing
20 KB Burpee Clean
20 KB Burpee Fron Squat
20 Burpees

10:44

Chris Salvato
04-29-2009, 05:23 PM
VERY close to sub 4:00 man! Keep up the good work!

I am going to have to show your log to a former Marine I work with who does P90X exclusively :P

David Boyle
04-29-2009, 06:05 PM
VERY close to sub 4:00 man! Keep up the good work!

I am going to have to show your log to a former Marine I work with who does P90X exclusively :P


Thanks bro...yea man I felt every minute and second on this one...I thought I was going to lose my lunch after this one!

yuk indeed. There are a few Marines on base that I've seen do that...if they only knew about crossfit, o-lifts, parkour, the list goes on and on....

I read your post on american parkour forums about that....spot on man!

What people don't realize is w/ p90x...there is really no goal setting...I mean how many times can you watch that dvid and get inspired....blah!

David Boyle
04-30-2009, 01:52 PM
090430

"Elizabeth"

21-15-9

Squat Cleans @ 135lbs + Ring Dips

Time:

13:30

First time doing this wod. Gotta say it was very hard and intense. I noticed that my form and strength on squat cleans has gotten better.

I know I'm going to be real sore tomorrow though...

thinking about taking a cold bath when I get home....

anyone ever done this before?

David Boyle
05-01-2009, 02:14 PM
090501

Dead-lifts

225 x 5
315 x 3
365 x 3
405 x 2

I really wanted to stick to a 5 x 3 set and rep scheme....but someone threw 405 on the bar and I just got greedy. I maxed out last week w/ 435 and wanted to go on a cylce working 70%-95% on a week by week basis...Next week I will be more diciplined!

Conditioning

"Kettlebell Fight Club"

3 Rounds of following using 24kg KB:

Mil Press 15L/15R
Sumo Dead-lift x 30
Plyo Pushup x 20
Flip Swings x 20
Under the leg pass x 30

Time:

21:00

Man I was hurting through this one. I didn't want to do a smoker session, but I knew my Marines didn't either, so that made me motivated,,,since we both didn't want to kill ourselves....thats a great reason to do the very thing we don't want to do....Kill bodies!:cool:

David Boyle
05-03-2009, 03:04 PM
090503

"Hansen"

5 Rounds

30 KB Swings w/ 70lb KB
30 Burpees
30 GHD Situps

Time:

47:16

Took several breaks throughout....Thought I was going to barf about 3 times.

Well worth it!

David Boyle
05-04-2009, 08:40 PM
090504

Hap-hazard strength day....

Bench Press (been about 3 months since I've benched)

135x5
225x5
225x5
225x5
225x5
225x4

Dead-lift (Deads felt not so good...think Hansen killed my Hams!)

225x5
315x5
365x5
365x4
365x3

Standing Barbell Mil Press

135x3
155x3

(Decided to not to push it cause I had to think about time and also I just did bench so I didn't need to do shoulder press....I was in a globo gym on base)

Front Squat (.com wod - 3-3-3-3-3)

Never did heavy front squats before...so I took it real slow and light...until the end.

135lbx3
155lbx3
175lbx3
185lbx3
205lbx3
225lbx1....(PR x 1....failed w/ #2...didn't try # 3)

Makes me wonder if it would have been different if I hadn't dead-lifted before.

David Boyle
05-06-2009, 04:23 PM
090506

x.com wod Push Jerks 1-1-1-1-1-1-1

Last time I maxed out on push jerks I got 225lbs and failed at 235lbs

135x1
205x1
205x1
225x1
235x1
245x1
255 x fail....I feel I got mental on this, not saying I could have done it who knows...but I know my mind wasn't fully into it. Still glad I PR'd by 20lbs since last time.

Conditioning w/boots utes and flak jacket (body armor) and 24kg KettleBell

"ClintMac"

Combat Condtioning Wod named after Clint Estep USMC killed 2007.

20 KB Burpee Snatch (10L/10R
45yd forward crab-walk
45yd backward crab-walk
10KB Burpee Front Squat
90yd bear-crawl
20 KB Burpee Snatch/Burpee Squat combo (10L/10R Burpee Snatch +10 Front squat all done in unision)
45yd backward crab-walk
45yd bear-crawl

Time:

16:47

It was hot today on base....this workout was a smoker!

David Boyle
05-07-2009, 01:14 PM
"Filthy Fifty"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Subbed double unders for 50 tuck jumps....My DU's are horrible!

First time ever doing this wod.....gotta say I hated the wall-balls the most.

After doing "Hansen" on Sunday, which consisted of 150 Burpees total....the burpees were aight!

Time:

31:00

David Boyle
05-08-2009, 01:19 PM
Got this workout from CrossFit One World.

100 squats
10 shoulder presses @ 135lbs
10 deadlifts @275lbs
10 front squats @185lbs
10 push presses @155lbs
10 sumo deadlift hi-pull @135lbs
10 overhead squats @155lbs (subbed 135lbs-need work on OHS)
10 push jerks @185lbs
10 squat cleans @155lbs

Didn't time it cause I worked out w/ another Marine. Went at it w/ 80% intensity while paying attention to form. Noticed that my OHS is weak. Need to start working that more. All and all a good Friday workout b/f my rest day tomorrow.

David Boyle
05-12-2009, 02:35 PM
Been sick since Saturday night. Totally bummed about that. Had big plans for programming some sick workouts starting Sunday.

So yea I haven't trained since Friday.

Decided to do the .com wod 1-1-1-1-1-1-1 of Power Cleans

135
185
205
205
225 PR
235 PR
245 F

Then went outside and did Grace like a dummy...haha

Got to 24 reps and pulled something in my back.

That is what I get for not properly evaluating the situation and just going off emotion.

David Boyle
05-15-2009, 04:24 PM
:) 090410

Did a workout from Jeff Martone Tactical Athlete site.

"Tactical 10"

10 min max effort burpee combo on each arm of:

-snatch
-swing
-clean

Did 30 sets or 15 rds counting both L/R as 1 rd.

Pressed for time and had to get something in.

Here is the link for the workout.

http://www.tacticalathlete.com/tacticaltenarticle.htm


090514

Did this workout again today w/ my guys. Went over the basic fundamentals of Kettlebells and did some auxillary lifts....ie TGU's, Windmills, Bottoms Up Cleans/Press's and Waiter Press's

I was feeling a little "froggy" so I decided to do this met-con w/ a 70lb KB (2 pood)
Funny thing is I did better w/ the 2 pood than the 1.5 pood....

Got 18 rounds (36 single count) w/ "King Leonides" (nickname we give the 70)

Most importantly I felt really really good just getting out there and training again. Back has been bothering me pretty bad since I maxed on power-cleans.

Lesson learned,

Have a great weekend!

David Boyle
05-16-2009, 03:59 PM
090515

METCON

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Time:

12:35

Broke up the first set of deads. Didn't have too, but did just in case of going too "out the gate"

HSPUs were rough....then I remembered I was doing 2 pood press's yesterday for PT....

2nd time doing this wod.

1st time done in 20:00.

I realized during this WOD that I'm addicted to GPP...(crossfit, kettlebell, functional conditioning):)

David Boyle
05-18-2009, 08:34 AM
090517

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Time:

29:36

Had to use 195lb on the bench, globo gym on base didn't have 2.5lb weights.

First time I ever did anything over 1000m on row.

Last round suffered from "premature exeration" on the 2000m!



090516

Rest Day

David Boyle
05-18-2009, 04:05 PM
090517

PT w/ Marines

"Kettlebells Aren't Your Friend"

Found this workout from a crossfit affiliate on Vimeo.

The original workout called for the following:

12-9-6 reps of (16kg men-12kg women)

Double KB High Pull
Double KB Clean
Double KB Jerk
Double KB Front Squat

We modified into this:

Spartan - (2) 24kg KB
Marine - (2) 16kg KB

Double KB Snatch
Double KB Clean
Double KB Jerk
Double KB Front Squat

Unfortunatly I have this complex of not wanting to use 1pood KB's unless I'm doing H2H drills or "Filthy Fifty"....and I hate KB high pulls.

I did Spartan level w/ time of 14:00.

Pretty good workout. We all got done in under 20min and were back at work in no time.

David Boyle
05-20-2009, 12:04 PM
090519

Rest

090520

4rds for time

400m run + 50 squats

13:26

Horrible time....had to fumble w/ the treadmill and wait for it to get to sprint speed on all 4 rds....next time I will run outside regardless of the elements.

Afternoon did some Parkour....been a while since I've done anything close to it.

My feet feel a lot better and I've been getting back into it slowly.

Today worked on wall-climbs, jumps, few vaults, and some muscle ups on the pullup bar.

Rafe Kelley
05-20-2009, 12:09 PM
Good to see some parkour getting mentioned in the logs. Keep it up.

David Boyle
05-21-2009, 07:43 AM
Yea Rafe it feels good to be getting back into it. I took about 2 months off due to a minor bone bruise on my left heel. I'm almost 100%. The injury taught me a lot. Now I'm just enjoying the simple things...like rolling w/o pain! Haha. But yea doing jumps and vaults w/o pain in my feet is indeed a pleasure.


090521


32kg KB Mil Press Left/Right

5x5

David Boyle
05-28-2009, 08:26 AM
Last few training days. Have been super busy as of late. Memorial Day weekend threw me off a little.

Today 090528

For time (Linda Style):

10-9-8-7-6-5-4-3-2-1 275lb Dead-lift

+

20-18-16-14-12-10-8-6-4-2 Ring Pushups

Time:

15:59

Pretty slow time...this was the first time I ever did ring pushups. Eye opening to say the least!

Yesterday 090527

Power Clean and Jerk

135x3
185x3
205x3

Dead-lift (start of cycle)

235x5
325x5
335x5
335x5

Squat Cleans

135x3
185x3

090526

50 Jerks w/ 32kg KB (25L/25R)
100 Snatches w/ 24kg (50L/50R)
*broken up into alt sets....10 jerks + 10 Snatches etc etc)
50 Burpees

No time, just felt bored and wanted to workout

090525

100 Goblet Squats w/ 32kg KB
30 Mil Press's (15L/15R) w/ 32kg KB
50 Flip Swings w/ 24kg KB
50 Cross Chops w/ 16kg KB
50 See-saw Press's (25L/25R) w/ 60lb Sand-bag
50 Wall Balls w/ 35lb Sand-bag
20 Burpees
40 Snatches w/ 24kg (20R/20L)

*Chipper like workout I came up w/ for memorial day...named "Memorial Pain"

090524

"Sunday Bloody Sunday"

For time:

21 x KB Swings
400 m run
18 x KB Swings
400 m run
15 x KB Swings
400 m run
12 x KB Swings
400 m run
9 x KB Swings
400 m run
6 x KB Swings
400 m run
3 x KB Swings
400 m run

Time:

18:26

I've made Sunday my offical run day. This WOD sucked!

090523

Sabbath Rest

090522

11 Rds of
15 Dead-lift @ 135lbs
15 Pushups

*Time got reset....:mad:

David Boyle
05-29-2009, 05:08 PM
090529

Warm-up hitting heavy bag 10 min

Today was a free day...so I ventured into some lifts I don't normally do...except for the KBs at the end.

Bench Press

135x5
225x6

*Felt a lot of fatigue in the chest so I tapped out...more than likely from the ring pushups I did yesterday

A2G Squats

....first time I ever did squats like this. Very eye opening...I got some work to do.

135x5
185x5
225x5
255x3

Double KB Mil Press w/ (2) 32kg KB's

3x5

MetCon

100 Burpees

Time:

9:04

David Boyle
05-31-2009, 06:46 PM
20090426

"Marlboro Man"

3 rounds for time:

800meter Run
21 Kettlebell Swings w/ 24kg KB (53lb)
12 Burpees

Time:

18:39

Last 2 times:

20:12
22:49




Did this workout this morning.

Time:

17:40

I do this homemade WOD in my neigborhood...it has one big hill that kills you on the 2nd and 3rd RDs.

Again Sundays are my run day...two weeks in a row.

David Boyle
06-01-2009, 12:08 PM
090601

Dead-lifts

225x5
315x5
355x5
355x4

4hrs later

Metcon

"Vader"

"Linda" style

32kg KB Swings - 20-18-16-14-12-10-8-6-4-2
Handstand Push-ups - 10-9-8-7-6-5-4-3-2-1
24kg KB Snatches (L/R) - 10-9-8-7-6-5-4-3-2-1

Time:
26:45

David Boyle
06-03-2009, 08:22 AM
090603

"Dominate"

5 Rounds for time:

-10 Mil Press @ 135lbs
(clean load to shoulder/no dip in knees or jerk...straight press)
-21 Pull-ups

Time:

22:23

I programmed this myself.

I got a rude awakening on rds 3-4-5.

I really suck at kipping pull-ups....:D

David Boyle
06-04-2009, 03:41 PM
090604

Dead-lifts

225x5
315x3
355x6

I reset after every rep for the 355lb.

Wanted to really focus on hamstring recruitment.

Barbell Snatch

*I really suck at barbell snatch. I guess cause I'm so good at KB snatch...jk:)

95lbsx5
115lbsx5
125lbsx3

METCON

100 Burpees

9:04


Yesterday 090603

I particiapted in a chipper workout I programmed for my Marines....guess I can't say no to pain and suffering....

50 Front Squats w/ 24kg KB (25L/25R)
50 Box Jumps on 32" box
25 Hand-stand Pushups
25 Chest to bar pullups
25 double KB press w/ (2) 24kg KB
25 Burpees
15 Tire Flips w/ jump inside and out
30 Knees to Elbows
50 Snatchs w/ 24 KG (25L/25R)

I was running around doing the exercises and correcting form so I really wasn't go for it for time.

David Boyle
06-06-2009, 01:03 PM
090605

Kettlebell Clinic

Hit Swings, Cleans, squats, and snatches w/ 32kg and 24kg.

Nothing too crazy, just wanted to hit up the basics and have a good time/workout doing it.

090606

Rest day.

David Boyle
06-09-2009, 08:18 AM
090607

Had a picnic w/ my church.

Running around playing football.

Busted my tail-bone doing a dive roll over a folding chair....:mad:

So took Monday off to rest.

David Boyle
06-09-2009, 06:07 PM
090609

"Di-Fra-abeth"

Think that's the name???

Combo of Diane-Fran-Elizibeth

21 Dead-lift @ 225lbs
21 Hand-stand pushups against wall
15 Thrusters @ 95lbs
15 Pull-ups
9 Squat Cleans @ 135lbs
9 Ring Dips

Time

11:31

Silly me, I drank a suger free energy drink b/f this...was tasting it throughout the workout. Kind of made me bonk out a little.

Also during the ring dips, one of the rings drooped down so I was hitting the last 4-5 dips un-even.

This was still a good back from the rest day/dead workout.

David Boyle
06-10-2009, 08:10 AM
090610 Morning Workout

Standing Barbell Mil. Press

45x5
135x5
145x5
155x4
155x5
155x3

Dead-lift

225x5
315x5
365x3
365x2
*Going to have to start programing better for deads. Gotta put my pride aside and acknowledge that I can't do deads after a metcon w/ deads....

A2G Squat

45x5
135x5
225x5
225x4

Chris Salvato
06-10-2009, 10:01 AM
090610 Morning Workout
*Going to have to start programing better for deads. Gotta put my pride aside and acknowledge that I can't do deads after a metcon w/ deads....


Putting pride aside is SO hard to do with strength work :P But, ultimately, its necessary.

David Boyle
06-10-2009, 05:25 PM
Very much indeed Chris!

090610 afternoon PT w/ Marines

Got this workout from Ross Enamait

We did it in boots and utilities w/ flak jacket (body armor)

4 rounds for time

12 Burpees
24 Pushups
36 Bodyweight squats
400m run

My time was 28:01.

The added weight of the gear was a major issue today.

It's been a few months since we've trained w/ camis and flak.

Get some!

David Boyle
06-12-2009, 04:59 PM
090611

Got this idea from George M. w/ the kettlebells and the deck of cards.

Made a few changes though.

Here is how it went down.

"Kettlebell Poker"

* Hearts = Kettle-bell snatches or cleans (L/R)
* Diamonds = Kettle-bell press (L/R)
* Clubs = Kettle-bell swings (2 hand)
* Spades = Kettle-bell front squat (2 hand)
* Aces = 15 reps
* Face cards = 12 reps
* Joker is wild = 21 burpees

-Team workout
-Everyone performs the same exercise/reps
-All 54 Cards played

I used a 24kg KB (53lb) throughout the whole workout. I didn't switch to cleans to sub for snatches nor did I resort to push press or jerks for the military press.

I had 8 Marines out there and we got done w/ the whole deck at 70min.

This was a grind to say the least...my guys said it reminded them of the "Murph"!

Total Work

162 Snatches
162 Press's
81 Swings
81 Squats
41 Burpees

527 total reps!

David Boyle
06-16-2009, 07:09 PM
090616

Took a crack at a workout I've been planning.

I will say now, I was unable to complete. Felt the effects of being under the weather the last few days. Lack of fluids, proper nutrition, etc etc.

"Linda - Plus 20"

*add 20 lbs to your current Linda

295 dead-lift
155 squat clean
205 bench press

I made it through 10-9-8-7-6...then I just ran out of it.

This was a very humbling workout. I felt like I was on Stalins working party!

After falling down on my squat cleans I knew I was on thin ice for an injury...cause I was crushed to say the least.

My time was up there too...like in the 30's. So I called it a day.


090615

"Marlboro Man"

3 rounds for time

800m run - somewhat hilly in my neighborhood
21 KB swings w/ 24kg
12 Burpees

18:06

Was really sick when I did this wod...Don't know why I decided to go out last night and do this....getting out of my comfort zone I guess.

What was funny, I was thinking the whole time I was going to PR my previous 17:46...yea right!

David Boyle
06-17-2009, 05:08 PM
090617

Went over the "CrossFit Total" w/ my Marines.

They're for the most part unfamilar w/ the 3 lifts....

As you all can see in the logs..we usually just do metcons and kettlebells for strength and conditioning...ie CrossFit metcons and for KB's...press's, cleans, and snatches...also combat conditioning in boots, utes, and flak jacket.

They did 3 x 5 on each lift.

Some were actually stronger than I thought...which was good. I knew the carry over from kb press's would help them in the barbell press.

For demo/somewhat of a workout...(couldn't let them have all the fun:) ) I did:

-135x5-225x5 a2g squat

-135x5-155x3-165x2 mil press

-295x5-345x3 deadlift

Afterwards we did the following metcon to their shock...I mean surprise....:)

They truly hate me...which is good.

21-15-9

KB snatch (L/R)
Burpees

I used 24kg KB and finished 8:05.

I did the first 21 unbroken w/ the snatches....21L/21R.

Burpees were broken by 11/10 - 10/5 - 9 on each set.

We don't do the norm for burpees.

Our standards:

-Spawl/squat into the pushup position
-Perform pushup
-Explosive jump w/ full hip extension and reaching high in the sky...we don't clap...sorry:)

David Boyle
06-18-2009, 05:44 PM
090618

Rest Day or Practice

Did some KB windmills w/ 24kg x 5 and 32kg x 5 each side.

Then did (3) 5:00 min rounds on the heavy bag at about 85-90% intensity w/o bag gloves.

Focused on jab/rear hand, elbows, hammerfist, eye gouge, round/push kicks, and hooks...and knuckle/hand hardening.

David Boyle
06-19-2009, 02:19 PM
060919

Had a going away for one of my Sgts and he wanted to the do the "Murph"...freaking nut-case.


"Murph"

1Mile run
100 pullups
200 pushups
300 squats
1Mile run

Time:

57:40

2:40 seconds more than my PR....55:00.

Kinda bummed about that.

I decided to do 20RDs of 5-10-15

It was hot too today....I know...excuses right.

Just like a-holes...everyone got em.:)

It was a good time though...he will be missed.

David Boyle
06-19-2009, 05:05 PM
060919

Had a going away for one of my Sgts and he wanted to the do the "Murph"...freaking nut-case.


"Murph"

1Mile run
100 pullups
200 pushups
300 squats
1Mile run

Time:

57:40

2:40 seconds more than my PR....55:00.

Kinda bummed about that.

I decided to do 20RDs of 5-10-15

It was hot too today....I know...excuses right.

Just like a-holes...everyone got em.:)

It was a good time though...he will be missed.


Just wanted to add that we did this w/ 20lb vest (flak jacket)

And the foam roller just killed me!

David Boyle
06-21-2009, 03:35 PM
090620

Sabbath Rest

090621

Felt like doing another long METCON today.

Maybe cause I wanted to punish myself for waking up at 0200 and eating 3 pieces of pizza w/ a can of rootbeer???

Or I just wanted to give myself a really good "Fathers Day" present....:cool: haha.

"Hansen"
*(done outside in 82 degree East County Ca heat)

5 Rounds

30 kettlebell swings w/ 70lb KB (2pood)
30 burpees
30 GHD situs

(I subbed the GHD for anchored situps...I have a PFT this WED so I wanted to get the practice in)

Time:

49:07

Last time I did this in 46:26.

Back to back WODs where I haven't PR'd.

I know why....it's been my diet.

I've been eating like a lineman rather than a CrossFit'r lately.

I'm really thinking of posting a diet log along w/ my training log. We'll see.

Even though I didn't PR w/ this...boy did I learn some things from it.

RD's 4-5 freaking killed me. I thought about quitting a couple of times.

I sucked it up though and pressed on...sometimes I think I'm going to die when I do crossfit wods in the heat...

But I know it is only my mind playing tricks on me...Geto Boys anyone...:D

David Boyle
06-22-2009, 07:33 PM
090622

MMA Clinic

Yea man got to roll around today w/ the Marines.

Did a couple 2 min rounds w/ 1 on 1 and 2 on 1. Very cool!

Afterwards did (2) 2 minute rds on heavy bag w/ a 5 minute round to finish it off.

All and all a good workout. Got a bruised ear too!

Enjoy the pain.:cool:

David Boyle
06-25-2009, 10:39 AM
090624

Marine Corps PFT (Physical Fitness Test)

20 pullups - 100 pts
95 situps 2:00 - 95pts
3 mile run 20:52 - 82pts

My run time went down from 22:30 to 20:52. To be honest I've haven't ran anything over 2 miles. Just been working on sprints and fast 800's.

So I'm going to experiment and try some 5k's for time and see how that helps.

Total

277

My goal for next time is to of course max out on my situps...which was a brain fart on my end...:) and get my 3 mile run time to 20:00 or under.

David Boyle
06-25-2009, 01:22 PM
090625

Clean & Jerk Practice

95lbs x 5
135lbs x 5
185lbs x 7

I did this outside on the soccer field on base. The sun was blazing pretty good. Towards the end started to feel dehydrated and nasty. Don't know if I was fatiqued from yesterday...I think it was because I didn't eat before.

METCON

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

8RDs + 5 Thrusters + 10 HPC + 5 SDLHP

Second day in a row where I came up 5 short.....:mad:

Glad I completed.....more I'm glad I trained today.

David Boyle
06-26-2009, 01:42 PM
090626

(2) 6 min rounds on heavy bag

Done at 65-70%

Focused on jabs from right/southpaw, combos from both, round kicks, and spinning back kicks.

METCON

Outside in 85 degree East County Ca
50 burpees
50 swings w/ 24kg KB

Time:

6:39

David Boyle
06-27-2009, 08:05 AM
090627

Sabbath Rest.

However did 50 pushups/50 situps/50 squats to get my joints firing.

The last 3 days...PFT/.com 090625/yesterdays wod...has got my legs feeling like "gumby".

Today I'm going to try to eat "Paleo"....w/ the exception of my morning oatmeal and protein shakes....other than that...everything will be dialed in..

David Boyle
06-28-2009, 12:56 PM
090628

Today I felt like going on a run. It's 100 degrees outside. East County gets a lot hotter than downtown/coast San Diego.

So I strapped on the boots/utilites/flak jacket/camel back and went on a trail run.

I just mapped it on "map my run.com"....it came out to 2.14 miles.

Finished around 18:00.

It sucked to say the least...haha. There were some good hills and such.

As I was running I realized that Parkour can be anything really.

Going from one place to another...using the less than normal/comfortable means.

So running through those hills/trails I kept saying to myself this is Parkour...this is Parkour..to kinda sike my mind a little...haha

David Boyle
06-29-2009, 08:03 PM
090629

Clean & Jerk

95x5
135x5
185x7

Dead-lift

185x5
335x5
355x5
365x2

Chris Salvato
06-30-2009, 07:07 AM
090629

Clean & Jerk

95x5
135x5
185x7

Dead-lift

185x5
335x5
355x5
365x2

Why are you doing such high reps of C&J? What is your C&J max?

David Boyle
06-30-2009, 07:54 AM
Why are you doing such high reps of C&J? What is your C&J max?

I guess just practice. 185 feels like a good practice weight for me after I've warmed up w/ the 135.

Never maxed out on clean and jerks before. I want too someday...but I'm not rushing it.

As of right now, my programming is gettting a little off it seems. Been hopping around a lot lately...as you can probably tell by my log.

I feel as if I lost a little strength on my deadlift and press.

I've been doing more metcon based workouts...and I feel my cardio/respitory edurance has gone up...but I'm noticing a slight decline in strength.

I do feel a lot more flexible...I don't know where that came from???? Haven't been really stretching that much.. I can do some mean head-kicks which I haven't been able to do in a long time.

But I want to get back into a routine where I'm doing strength training in the morning...deads/press's/squats and metcon stuff in the afternoon/evening...maybe 3 times a week.

The other days I want to work on technique on o-lifts and get back into parkour...man I haven't been doing parkour at all really.

We'll see how it goes.

Chris Salvato
06-30-2009, 11:39 AM
The reason I asked about cleans is due to the fact that heavy cleans should be done in sets no higher than triples, generally speaking. From my experience/research, if you are going to be doing higher reps then it should be a submaximal weight where you are mostly metconning and/or focusing on correcting form. Since we don't know what your PR is on the cleans then you could be anywhere along the spectrum :P

David Boyle
12-16-2009, 08:43 PM
Wow...had to really search for last post...lol



091216

Back Squat

Work set

295lbs 3x5

Bench Press

Work set

235lbs 3x5

METCON

3 rds

800m run
21 KB swings w/24kg
12 burpees

19:23

Kevin Perry
12-16-2009, 09:05 PM
been a while eh?

David Boyle
12-16-2009, 10:12 PM
Yea man...Wanted to get back into logging my workouts.

I've been "hap-hazardly" training...and trying to break that habit!

David Boyle
12-17-2009, 01:07 PM
091217

Front Squat

Work Set

225lbs 3x5

Deads

Work Set

315lbs 2x5

No time for metcon...save it for tomorrow.

David Boyle
12-21-2009, 06:23 PM
091221

Back Squat

Work sets

290lbs 3x5

Clean & Jerk

135lbx5
155lbx3
190lbx2
230lbx2

Bench Press

Work set

235lb 3x5

Only did 2 sets, due to my right side of shoulder pinching.
2nd week in a row this has happended....going to ease it up a bit.

David Boyle
12-22-2009, 11:32 AM
091222

Overhead-Squat

45x5
95x5
115x5
135x5
145x5
150x5
155x5

Press

45x5
135x5
145x5
Work Sets
150lbs 3x5

Deads

135x5
225x5
315x4
Work Set
335x5

METCON later today

David Boyle
12-22-2009, 02:12 PM
091222

METCON

warrior workout

boots, utes, flak, and gas mask

4 rounds:

12 burpees
24 push-ups
36 air squats
400 meter run

Time:

29:14

Got this from Ross Enamit....I added some functional equipment to suit our standards....;)

David Boyle
12-23-2009, 04:26 PM
091223

Front Squat

230lbs 3x5

Clean & Jerk

185lbs 2x3

Hit heavy bag for 2 rounds of 3 min afterwards.

Last time I do overhead squats the day before front squats.

David Boyle
12-25-2009, 12:32 PM
091224

3 rounds (70% intensity)

800m run
15 swings w/ 70lb KB
9 burpess

18:09

091225

2.5 mile trail run w/ flak jacket

No time noted. Just fun!

David Boyle
12-28-2009, 12:27 PM
091226

KB Press w/ 32kg 3x5

091227

Rest

091228

Squat

295x5 295x4 290x3

Felt really gassed and had no hip drive on these. I'm feeling a little under the weather...my other guess is the running and metcon stuff I'm doing is not going well w/ the starting strength program I'm on.

Really thinking about following the xfit football program at the start of Jan so I can get the heavy stuff in and also the conditioning.

David Boyle
04-09-2010, 08:48 PM
Starting to post again.

However I'm still not a solid program...been self programming for the last couple months.

Been doing a lot of running and such trying to drop a lil weight.

Was at 200lbs now I'm 195.

Last couple days of training.

100407

Back Squat

265lbs 3x5

Clean and Press Decending Ladder w/ (2) 70lb KB's.
1 Ladder of 5,4,3,2,1

Snatch + Pushups (came up with this at the spur of moment)

5 KB Snatches L/R (70lb KB)
10 chest smack pushups

3 rounds...no time just blasted through it.

100408

Rest Day

100409

Front Squat

135x5
185x5
205x5

METCON

"DT"
Done outside in sun
15:26....Kalippa is a beast to do this in 6:16.

3 hours later

Ran a mile...not timed
Ran through some trails, jumped some rocks, and climbed a wall.

3 Rounds (no time)

10 Snatches (24kg kB) L/R
10 chest smack pushups

David Boyle
04-10-2010, 07:45 AM
100410

Morning workout before church

5 rounds (not timed)

10 dead-hang pullups
10 handstand pushups

David Boyle
04-12-2010, 08:31 PM
Today
100412

275lbs Back Squat
3x5

5 Rounds

5 KB Snatch (70lb) L/R
10 Pylo Pushups

7:50

100411

32kg KB Press
5x5

David Boyle
04-14-2010, 02:24 PM
100413

Teaching MCMAP all this week and the next and did the following workout on Tuesday.

3 rounds
800m run
21 KB swings (24kg)
12 burpees

*done in boots, utes, and flak jacket

Later on in the day I went to the gym to work on some light clean and jerks. Tried a "hang clean/jerk" and bailed out, sadly it came crashing on my right foot severly bruising it. Nothing broke, just hurts like heck.

So now I'm just soaking in some knowledge. I got the 5-3-1 ebook so I plan on doing that when I'm fully healed.

David Boyle
04-15-2010, 01:19 PM
100415

First Day of 5-3-1.....

Bench Press

5x165
5x190
10x220

After this set, I realized I won't be including bench press in my 5-3-1 to much of my disaproval. My right shoulder was not feeling it at all.

Dead-lift

5x235
5x275
10x310

No time for assistance work. Combined 2 major lifts today to sorta play catch up since I squatted monday.

1 hour later did the following workout w/ marines..using 24kg KB

KB Thrusters x 30
Left/Right/Hook Combo w/ focus mits x 5
KBThrusters x 25
Left/Right/Hook Combo w/ focus mits x 10
KB Thrusters x 20
Left/Right/Hook Combo w/ focus mits x 15
KB Thrusters x 15
Left/Right/Hook Combo w/ focus mits x 20
KB Thrusters x 10
Left/Right/Hook Combo w/ focus mits x 25
KB Thrusters x 5
Left/Right/Hook Combo w/ focus mits x 30

Funny how punches look after doing thrusters....(insert sinister laugh)...they enjoyed it though....lol

David Boyle
04-16-2010, 08:15 PM
100416

Foot was hurting pretty good today so I wasn't going to train.

Taught some MCMAP for a couple hours then decided to run the students through the NORCAL WOD B.

AMRAP in 10min

5 thrusters w/115lbs
12 KB swings w/53lbs
7 C2B pull-ups

Done in boots, utes, and flak.

I got itchy so I decided to do it with them....:D

Did 137 reps...after starting 1 minute 30 sec after they did.

5 rounds + 5 thrusters + 12 KBS.

This was a good wod to do.

After that we did a couple rounds of sparring.

All in all a good day!

David Boyle
04-19-2010, 03:19 PM
100417

SIQ due to strep throat

100418

SIQ due to strep throat

100419

Home for work today due to my throat. Around 1300 felt a little better and decided to some sort of IMPROV on my 5-3-1. But honestly I watched "GI Jane" and that really pumped me up...haha

All done w/ 32kg KB (70lb)

KB Mil Press

1x5 (l/r)
1x5 (l/r)
1x10 (l/r)

KB Rows

1x15 (l/r)
1x15 (l/r)
1x15 (l/r)
1x15 (l/r)
1x15 (l/r)
*gotta love copy/paster...lol

KB Floor Press

1x10 (l/r)
tapped out due to my shoulder impingement....I know I know...

I squat when I pee...lol

Even though I had to use a KB instead of a BB I feel a lot better cause I did something.

Can't wait to squat tomorrow. 1st time squatting on this program.

David Boyle
04-20-2010, 05:42 PM
100420

Squat
45x10
185x5
210x5
245x11

It was weird doing reps more than 5. First time in over a year I've done a work set over 5 reps. I'm sure I could have grunted some more out....next time I'll try to get 15+..

Had to stop after that. Work and some other issues...no time for assistance.

Later on did some KB snatches

24kg x 120 reps.

No metcon here..done at about 60-70% I clocked at around 8:20

I don't have the hand strength for high rep snatches like I used too.

David Boyle
04-21-2010, 07:46 PM
100421

Rest Day.

I'm really thinking about doing the "boring but big" section of 5-3-1 next week. And maybe switch it up every 4 week cycle...

David Boyle
04-22-2010, 08:33 AM
100422

Bench Press
45x10
135x5
155x5
185x5
210x9....ouch

My shoulder didn't bother me too much today...really pumped about that.

However bench strength was down. I'm thinking due to my nutrition and rest. I've been sick w/ strep throat and lost about 5lbs over the last few days.

Dips
BWx20/11/10/9

Realized that this program was bound to fail...back to back press/push...haha!

One of the reasons why I'm going to start the "boring but big" program next week. I'll use the 3rd exercise has a BW assistance.

Finished up w/ some one/one leg clean and press(KB) to work balance in my injured foot.

Couple hours later did (2) 5 min rounds on heavy bag

Worked on a good heavy bag that hasn't been broke in.
No gloves/wraps...working on hand/knuckle hardening
Even worked in some head-butts too...can't ignore those in the clinch.

David Boyle
04-23-2010, 05:10 PM
100423

Dead-lift
135x5
225x5
275x5
315x10

Last set felt real good...I'm going to stop staying 10 b/f these sets and maybe shoot for 15.

David Boyle
04-26-2010, 03:41 PM
100426

2nd week of 5-3-1

Boring But Big....(modified)

Press

45x10
95x5
105x3
120x3
140x9

Let out too big of a breath on the last rep and lost my tension...was really hoping to rep out that #10. Next time!

Pullups/Chinups

5x10

I did my 5 sets of 10 reps of press w/ my conditioning to complete the B.B.B.

Conditioning

Oh my this sucked majorly....lol

5 rounds (done in boots/utes/flak jacket):

10 Thrusters (95lbs)
20yd Sled Sprint (90lbs)
10 KB Press w/ (2) 55lb KB's
20yd Sled Sprint (90lbs)

I did this w/ one of my junior Marines and we were smoked!

First time I ever pulled a sled...and I must say it was eye opening.

David Boyle
04-27-2010, 12:14 PM
100427

Squat
45x10
135x5
205x3
225x3
255x12 (PR)

Think the sled pulling from yesterday halted some of my hip/hamstring drive today...haha

Front Squat
(power-clean to start set)
135x10
135x10
135x10
135x10
135x10
(I felt really good/strong through-out these sets..nice little burn)

Dips @ BW (full ROM)
15,15,10,10,15

AB Wheel Roll-Outs
2x10
(my guts were killing me when I went to my 3rd set...so I tapped out. Last time I went crazy w/ volume on these...my belly was sore for a full week.)

Allen Yeh
04-28-2010, 03:41 AM
I know what you mean by the ab wheel craziness, first time I did them on my toes when I woke up the next day I thought I had been attacked by a bat in my midsection.

Did you give any thought to D.V.S's variation of Boring but Big? When I done with the current program and go back to 5/3/1 I might go that way.

David Boyle
04-28-2010, 09:00 AM
I know what you mean by the ab wheel craziness, first time I did them on my toes when I woke up the next day I thought I had been attacked by a bat in my midsection.

Did you give any thought to D.V.S's variation of Boring but Big? When I done with the current program and go back to 5/3/1 I might go that way.

Hey Allen, Yea man...my stomach is tender now...lol

I'm not sure what D.V.S is?? It maybe flying over my head...is that a person on this forum?

Allen Yeh
04-28-2010, 09:09 AM
Oops, Dave Van Sikke (spelling?).

He had a variation of the Big but boring method here:
http://www.performancemenu.com/forum/showthread.php?t=5370

Page 2 I think.

David Boyle
04-28-2010, 10:51 AM
Looks real good thanks.

I may give that a shot. My legs are not too sore today from yesterdays volume of front squats after back squats.

I may do front squats (5x10) on dead-lift days and deads (5x10) on back squat days....

Kinda sucks for me today...cause today is my dead-lift day and I know I'm going to be getting smashed on those 5x10 deads after my work set...haha.

David Boyle
04-28-2010, 01:07 PM
100428

Was going to take today off...but I won't be able to hit the gym tomorrow...so I decided to hit it up today and deal w/ it.

Weight Update:
194lbs

Glad I'm losing weight....I was at 205 a month ago. Didn't like the feel of it when I was doing Marine training and such.

2nd week of 5-3-1 (BBB)

Deads
135x5
255x3
295x3
330x9...

pissed I couldn't grunt out another rep or two...but that is what it would have took...a big fat grunt. I blasted through the first 5 like it was a metcon.

Deads
275x10
275x10
245x8
245x10

Felt good w/ these...though I believe 275lbs was too heavy for these sets...the book says about 40-60%....? We'll see how I feel tomorrow and the next day...my back actually feels really good though.

B.B. Shrugs
135x20
185x20
185x20 (hook grip)
185x20 (hook grip)
185x20

First time in years I've done shrugs. I'm sure I'll be sore from these.

David Boyle
04-30-2010, 10:37 AM
100430

Finished my 2nd week of 531...loving it!

However this is my last BP workout...my clavical/scapula area is impinged and my physical therapist informed me to lay of the BP...so I'm going to listen.

BENCH
45x10
135x5
175x3
200x3
225x7...not a PR...shoulder is not liking the bench...ooo weee

KROC ROWS

1st time I ever did these.

55x15 (warm-up)
75x20
80x20
80x20
80x20

These are intense! My back was so pumped w/ blood when I was done w/ these...I may go up to 85lbs-90lbs next week and see if I can do 5x20

So after my 2nd week on the program...and 1st week doing the BBB..I'm pretty comfortable with what I'm doing.

I'm going to tweak it due to me taking out BP.

So next week will look like this:

Monday
Mil Press 531
HSPUS 5x10-15
Pullups 5x10

Tuesday
Squat 531
Front Squat 5x10
Dips

Wednesday
REST

Thursday
Deads 531
Deads 5x10
Shrugs 5x10 + Hanging Leg Raise 5x10

Friday
Front Squat 531
Back Squat 5x10
Kroc Rows 5x20

David Boyle
04-30-2010, 03:46 PM
100430

I decided to do some conditioning w/ my guys after work...and I saw this workout on coronado X-fit's site. Its a combo of fran/helen

21-15-9

95lb thrusters
24kg kb swings
pullups
400m run (after each triplet)

15:23

Few observations:

1. First time running since I injured my foot. Foot felt about around 75-80% throughout the run. Right now its pretty sore.

2. Thrusters were a breeze...thanks to 531!

3. Competed against some young and gunning marines and finished first....again 531...haha

David Boyle
05-01-2010, 07:24 AM
100501

Morning wake up session to shake the dust off...

5 rounds (no time...not going for a metcon feel)

25 pushups
25 body squats
25 abdominals

Gotta work some more bw into my sessions..I don't know if it was from all the kroc rows I did earlier yesterday b/f my pullups,,,but those p/u''s were my down fall during that wod we did yesterday.

Update on WT

194.5

thats a 2lb increase...I'm not worried. I ate like a champ last night.

3 slices of lil cesars pep. pizza
double 6 dollar burger from carls jr

So to only gain 2.5lbs from that is not too bad...haha.

I go to the staff acadmeny june 30th...need to be down to 190 to avoid having to tape out.

David Boyle
05-02-2010, 08:27 PM
100502
Today was supposed to be a lazy/rest day. It started out that way...haha.

From 0900-1900 that was the case...then I decided to hit up some conditioning around the neighborhood.

The usual Sunday wod....

"marlbora man"

3 rounds
800m run
21 KB Swings
12 Burpees....(not the pathetic ones you see @ the games...lol...full pushup and jump at the top)

19:15

Had some guest come by during my last round so I had to try to talk to them and welcome them in b/f I could start on my last set of swings/burpees.

All in all I'm glad I did something...maybe I won't pull the sled tomorrow...??

We'll see.

Allen Yeh
05-03-2010, 04:23 AM
RE: Kroc Rows

This is roughly paraphrased but basically Wendler said to pick a weight you can do once and then do it another 20 times. So really freaking heavy and then you gut it out. After reading that I jumped from 80's to the 95's and that hurt.

David Boyle
05-03-2010, 09:25 AM
Allen, Yea I'm looking forward to the next time I do em....I'm going to go up till I can row no more!

100503

3rd week of 531 1st cycle

Mil Press
45x10
45x10
115x5
135x3
145x8.5

I really tried to get that 9th rep...I let out a big breath on the top of rep #8...I think I'm pressing too slow...Going to work on speeding it up next cycle.

HandStandPushUps (against wall...nose/head touch deck each time)
12,10,9,10,8

Didn't rest too long after each set. Its hard for me to rest 3-5 minutes for my core lifts...lol

Pull-Ups (BW)
15,12,15,10,10

These were dead-hang. I felt I could've knocked out 20 on the first set...but there would've been some body movement....all 5 sets were perfect form and full lock out.

Afterwards felt like a champ!

David Boyle
05-04-2010, 10:05 AM
100504

Had duty last night...didn't get the best nights of sleep.

Watched some Konstantinovs vidz on youTube to get myself fired up.

Squat
45x10
135x5
210x5
240x3
270x14...again lost my tension...:mad:

OverHeadSquats
95x10
115x10
135x10
115x7
115x13

Dips (BW)
20,17,15,11,11

AbWheel...aka "Evil Wheel"
3x10

David Boyle
05-04-2010, 01:35 PM
100504

Drive home from work...got the itch to go on a run.

Haven't ran anything over mile and half since my foot injury.

Did the highway 67 3mile'r.

Man was this not a good idea....about the 1 mile point my calves started to lock up and after that my abs started cramping...haha.

I'm not surprised my legs were not pumping...since I did quite a bit of squats earlier...

I'm kinda glad it wasn't a good run...cause I got a good mental workout from it....sometimes those little SMMF can go a long way in aiding in weakness prevention!

I got the staff course next month and thats up in pendleton...I know their going to have some suck fest in store for us w/ those hills and mountains they have up there....

David Boyle
05-05-2010, 03:26 PM
100505

Should've rested today.

Instead lifted out of excitement...and after my 1st set of Deads knew I wasn't going to have a strong day.


Deads
135x5
275x5
310x3
345x8

Deads
285x8
285x7
275x8
275x5
275x5

Shrugs (dead-pull)
185x20
185x20

Didn't have a lot of time today...I had 4 marines training w/ me today and they were working on their Estimated 1RM.

Over the last 3 days we were able to get those estimates on all 4 lifts...so next week they'll start their 1st cycle/week of 531.

David Boyle
05-06-2010, 08:58 AM
100506

Recovery.

No Training.

David Boyle
05-10-2010, 06:45 PM
100509

5minute heavy bag work (90%)
3min heavy bag work + 800m run (85%) x 2

100510

Mil Press
45x5
90x5
120x5
135x10

Squat
45x10
135x5
190x5
220x5
250x15

Dips + Pullups
20/15 - 15/10
(ran out of time and had to go to work)

Later on supervised my guys during their first 5-3-1 session.

During their workout did some snatches (BB).
95x3/115x3/135x3/155x3

After they we're done went outside and did (2) 100m sprints.

Foot felt pretty good today...and yesterday. Soon I'll be 100% and can start working on my 5ks.

David Boyle
05-11-2010, 03:57 PM
100511

Clean&Jerk

(1) rep on the minute for 10 minutes

205lbs

15 Pullups + 15 Dips

2min knuckle hardening session on heavy bag

45 situps

David Boyle
05-12-2010, 08:38 AM
100512

Deads
135x5
225x3
245x5
280x5
315x15
(w/a few reps left...? Maybe ..but they would have been ugly )


Front Squat
45x5
135x2
140x5
160x5
185x10
(w/reps in bank and hemroids intact)

No time for asst. work this morning...going to catch up on that this afternoon b/f conditioning.

David Boyle
05-12-2010, 06:58 PM
100512

Made up for some asst. work from this morning.

HSPU + Kroc Row (70lb)

15/30
10/25

Conditioning

5 rounds
10 thrusters @ 95lbs
40yd run w/ sled at 90lbs
20 pushups
40yd run w/ sled at 90lbs

I did this w/ 4 other marines. I started the 1st rd, then waited for everyone else to go...then I did back to back rounds...which sucked real bad. Waited for everyone else to go again...and then finished w/ another back to back to complete 5 rounds.

We don't have a prowler yet on base...so we use the sled.
This is the second time I've done a workout w/ thrusters b/f sled runs....really smokes the legs!

David Boyle
05-15-2010, 07:13 AM
100513

No Training

100514

No Training

100515

Early morning workout

4 rounds
800m run
25 pushups
25 sit-ups

1st round did a 1200m run, after that decided to finish w/ 800's.

Last round was difficult.

Foot was tender in the beginning, but got better throughout the session.

Want some motivation?

Watch "Flags of our Fathers"

Those are some true warriors...on both sides.

David Boyle
05-17-2010, 12:43 PM
100517

Squat
205x3
235x3
265x15

Press
110x3
125x3
140x9

Kevin Perry
05-17-2010, 01:00 PM
Nice job on both lifts

David Boyle
05-17-2010, 05:44 PM
Thanks man.

David Boyle
05-18-2010, 09:12 AM
100518

Snatch
65x3
115x3
135x3
155x4

The gym I work out w/ has a platform in the gen-pop area. However snatches for some reason are not allowed...so I was sneaking these in. I do seem to feel I'm a hesitant snatch'r for some reason...?

Clean/Jerk
155x3
185x2
215x1
225x1
235x1

The jerks went up like a breeze...My cleans were somewhat of a challange on the 225/235,,,my rear was so freaking low (last 2) that I think I was an inch from my heels...lol.

2 rds shadow boxing (2min rds)

(1) 7min round on heavy bag
-headbutts
-knuckle conditioning
-worked some "clothes-lines...lol...true...can be an effective technique if done at the right time I seel)
-finger jabs/palm heels

-3min foam roller

All in all, felt good and strong after I left. Then went outside and did a muscle up on a pull-up bar. Not an accomplishment...but I haven't done one of these since I was 185...10lbs ago.

David Boyle
05-19-2010, 04:07 PM
100519

No Training.

I wanted to train, but I knew my deads/front squats would be halted.

I have a little soreness in my right forearm, around the radial nerve today too.

Thinking from the cleans/jerks from tuesday...So I iced today, checked out some potenital mountians/hills to climb in the future.

David Boyle
05-20-2010, 07:20 PM
100520

Got the swine flu shot yesterday. Felt like "you know what" all day today...I took a power nap in my car and got a "red-line" energy drink to get myself going.

Deads
265x3
305x3
335x11
(last 2 reset grip)

Front Squat
155x3
175x3
195x9
(kept getting my trachaea crushed and I was getting dizzy..so I racked b/f I passed out)

Afterwards felt kinda crappy and weak...that H1/N1 shot really jacked me up.

I'm glad I trained though.

Allen Yeh
05-21-2010, 03:24 AM
Weird, I got the H1N1 and trained right after, did my DL's and that was all I could manage. Felt like I was going to yak all over the gym if I kept on going.

Got to love the mandatory shots.....

David Boyle
05-21-2010, 12:49 PM
Weird, I got the H1N1 and trained right after, did my DL's and that was all I could manage. Felt like I was going to yak all over the gym if I kept on going.

Got to love the mandatory shots.....

Yea I know man....today is not too bad.

David Boyle
05-21-2010, 07:02 PM
100521

2mile run...1st mile (lsd) 2nd mile fast pace.

I have my PFT on Tuesday so I wanted to loosen up a bit. My back was pretty tight throughout this run...the deads from yesterday more than likely.

My toe was sore too...seems like my foot hasn't totally healed...:confused:

David Boyle
05-24-2010, 02:47 PM
100522

No Training

100523

No training...just a morning warm-up
25 pushups - 25 body squats - 10 HSPU - 25 crunches
800m Run

100524

Press
120x5
135x3
150x8

Squat
220x5
250x3
280x11
(felt really strong and powerful throughout set...played it smart not to rep it out..imo)

Pullups
20-11-11

Ran a 400 then called it a day.

My PFT is next Wed now...which is awesome cause its' during my "deload" week.

I want to improve my 3mile time from last year...I believe I ran a 21:05-21:15???

My goal is to get sub 21:00-20:30....I'm 10lbs heavier than last year...and my foot has been injured since April...we'll see.

David Boyle
05-25-2010, 12:11 PM
100525

Wanted to get all my lifts done and out of the way so I can focus on my PFT for next week.

Front Squat
175x5
200x3
220x6
(internal issues on this last set)

Deads
280x5
315x3
355x8
(last 2 were the ugliest pulls I've ever done imo.

Muscle up + 10 pushups on pullup bar x 2

We had the "don't ask don't tell" meeting today on base. Apparently these focus groups are going on all over the place.

Did the following workout b/f:

Decending handstand pushups starting at 10 going down (1)
Ascending dead-hang pullups starting at 2 going up by (2)

Did 45 total HSPUs and 42 total pull-ups.

Not a bad session, would've did the whole ladder if time permitted.

David Boyle
05-26-2010, 02:32 PM
100526

Was going to run this morning, but got only 6hrs of sleep.

Afternoon decided to go and get it done.

3miles on a 400m track (I felt I gave it about 75-80%)

23:45

My lungs felt like they could go a lot harder...so cardio wise I was good...but my back was sooo dog on tight from deads/front squats yesterday...that the last mile was painful.

So hopefully by next Wed...the doms will be gone and I can get a good time.

Afterwards hit the heavy bag and did 50 situps.

Derek Weaver
05-26-2010, 03:47 PM
100525

Wanted to get all my lifts done and out of the way so I can focus on my PFT for next week.

Front Squat
175x5
200x3
220x6
(internal issues on this last set)

Deads
280x5
315x3
355x8
(last 2 were the ugliest pulls I've ever done imo.

Muscle up + 10 pushups on pullup bar x 2

We had the "don't ask don't tell" meeting today on base. Apparently these focus groups are going on all over the place.

Did the following workout b/f:

Decending handstand pushups starting at 10 going down (1)
Ascending dead-hang pullups starting at 2 going up by (2)

Did 45 total HSPUs and 42 total pull-ups.

Not a bad session, would've did the whole ladder if time permitted.

Internal issues on front squats?

David Boyle
05-26-2010, 04:00 PM
lol...you asked for it.

I have internal hemmroids dude...:o

I'll be getting dis-ability for these when I retire..haha

David Boyle
05-27-2010, 06:02 PM
100527

We had a health fare on base today...after our "101 days of summer safety standown"..

Anyways they had a hummvee pull and I tried that out....wow I suck at strongman stuff....haha

I gave it (2) tries and moved it a few yards, but couldn't get to the other side
15yd away.

I noticed that the marines who had some "size" on them pulled it pretty well...cue in 70's big. I'm 10lbs heavier than last year..so I'm coming along....:)

After a meal and some job work I did the following session:

Snatch
45x5
65x3
115x3
135x3
155x1
165x1 (PR)
175x1 (Bailed)
175x1 (Bailed)

I was intimidated to get under 175 for some reason. The pull was high and all I had to do was get under it...but I bailed on both.

Cleans
135x5
185x3 (w/ (1) jerk)
225x3 (w/ (1) jerk)

Felt pretty beat up today. Don't know if it was from the run yesterday or trying to pull that hummvee. Going to rest a lot this weekend.

David Boyle
05-28-2010, 06:43 PM
100528

Had the time to train twice today.

First session:
(boots/utes/flak jacket)

Condtioning
3 Rounds:
5 Thrusters (135lbs)
40yd sled-pull (90lbs)
20 pushups
40yd sled-pull (90lbs)

1st Rd (58sec) 2nd Round (55sec) 3rd Rd (56sec)

2nd session:

10 minutes on heavy bag
4x5 Kettlebell Press (70lb)

Conditioning
21-15-9 reps:
KB snatch 53lbs / Total Snatch (90)
Burpees

Time:
11:14


Hot out today....

It felt good training w/ kettlebells. Its been a good while since I've done a good kb workout. I'm thinking about testing my 1rm here after my PFT and take some time off from BB training...(maybe a month??) and do KB only.

Thoughts?

Derek Weaver
05-30-2010, 12:59 PM
lol...you asked for it.

I have internal hemmroids dude...:o

I'll be getting dis-ability for these when I retire..haha

ahh. I see. I wasn't sure if it was a gut check on the front squats, a little shaky in the abs and low back or what.

No wonder the front squats were limited.

David Boyle
05-30-2010, 01:01 PM
Yesterday (sabbath)

No Training

Today 100530

80 degrees in East County...took advantage of the weather

Boots/Utes/Flak

3 Rounds
800m run
21 KB swings (53lb)
12 Burpees

Time:
22:38

1st true combat conditioning wod I've done in a good bit.

Rounds 2/3 were very uncomfortable...:)

Rudy Reyes would've like this...haha

David Boyle
06-01-2010, 08:23 PM
100601

5k

25:00

Outside on hw-67. Lots of hills on this one...well 3 big ones...haha.

I say I gave it about 70%.

David Boyle
06-01-2010, 08:26 PM
ahh. I see. I wasn't sure if it was a gut check on the front squats, a little shaky in the abs and low back or what.

No wonder the front squats were limited.

haha...and you know what is really jacked up...?

I was looking back through my log and saw the big jump...195 to 220...

I was supposed to do 205lbs...not 220lbs..the spreadsheet had the wrong numbers....

David Boyle
06-02-2010, 01:54 PM
100602


Squat
195x5
225x5
255x16

KB Mil. Press

(2) 24kg x 6
(2) 32kg x 5
(2) 32kg x 5
(2) 32kg x 5 (see-saw)
(2) 32kg x 5 (see-saw)

KB press's felt good. I was supposed to rep out 140lbs on my 531..but I went w/ the bells instead.

3 Rounds:

10 KB snatch (32kg) 5L/5R
10 Pull-ups

TGU w/ 24kg x 2
Windmill w/ 32kg 1x5

Thinking about starting a 3x5 for a little bit instead of 531. I'm going to be called to do alot of running...I've noticed that it takes a few days for my legs to get back to feeling light for 3mile and above runs.

David Boyle
06-03-2010, 09:21 PM
100603

70lb Clean/Press 5 left / 5 right
70lb Clean/Jerk 5 left / 5 right
70lb Clean/Jerk/Long Cycle 5 left / 5 right
70lb Clean/Jerk/Long Cycle 10 left / 10 right
70lb Clean/Jerk/Long Cycle 10 left / 10 right

Afterwards:
10min Heavy Bag routine
5 minute shadow box + Pushups + Sprawls + Jump Squats + Abs

David Boyle
06-10-2010, 02:39 PM
Some thoughts on current programming....I'm stronger yes...but my run time isn't has good as compared to being 185. I'm 195-200 now. I feel like I was more well rounded at 185

I have to admit all my barbell lifts went up w/ the increase of bodyweight...but that is a given.

However I'm going to try to lean out to 185 and work on keeping my strength up as best as I can.

Last few sessions:

Today 100610

Snatch 65x5-115x3-135x3x155x5

Cleans 135x5-155x5-185x2-225x2

Yesterday 100609

The Seven crossfit wod
7 hspu
7 thrusters 135lbs
7 knees 2 elbows
7 deads at 245lbs
7 kb swings @ 70lb
7 pullups

Did it with one of my Marines as sorta of team workout..only had 1 bar. Took us like 45 minutes to do. I feel like it effected me on todays lifting to say the least.

100608 Rest

100607 PFT...sucked! Ran a 23:45 - 20 pullups - 100 situps - Score -265.

100606 Rest

100605
3 Rounds
10 pullups
10 ring dips
800m run

100604

3 rounds
800m run
21 KB swings
12 burpees
(boots/utes)

David Boyle
06-11-2010, 03:41 PM
This past week was sorta a deload week from 531..but not really. I took a break from squats/front squats/mil. press.

However I managed to do some heavy metcon stuff. Not bad...change of pace is good every now and then.

Going to start 531 on Monday. I'm going to start doing KB ballistics and running for my conditioning.

Today

Did 5 rounds of crossfit football wod "Tillman" w/ marines.

7 deads 315lb
200yd run
15 pull-ups (kipping)

I could've...w/ no respect for my body....went and did 7 rounds, but my mind was not there....plus I was in boots/utes/flak jacket too...my other guys were in PT gear.

I was looking at some times for people that did this as rx'd...(45 sec rest after each round)...how anyone can keep those times that low for 7 rds w/ 45 sec rest...is crazy.

Being in boots/utes wasn't fun either...haha

Ryan Secor
06-12-2010, 08:19 PM
Some thoughts on current programming....I'm stronger yes...but my run time isn't has good as compared to being 185. I'm 195-200 now. I feel like I was more well rounded at 185

I have to admit all my barbell lifts went up w/ the increase of bodyweight...but that is a given.

However I'm going to try to lean out to 185 and work on keeping my strength up as best as I can.

Could it be simply you haven't been 195-200 long enough? I imagine your legs/run time will have much easier time catching up then you will keeping your lifts up.... plus your run times will probably improve as your foot continues to heal more fully. I notice the same thing when I put on weight, but my legs/running come back pretty quick (and I put like at least 1/2 inch on my calves from running with the increased body weight).

On the other hand how's your body comp? Call me too much of a bodybuilder, but if that 15-20# is fat then maybe losing it won't hurt you too too much.

David Boyle
06-16-2010, 10:02 AM
Could it be simply you haven't been 195-200 long enough? I imagine your legs/run time will have much easier time catching up then you will keeping your lifts up.... plus your run times will probably improve as your foot continues to heal more fully. I notice the same thing when I put on weight, but my legs/running come back pretty quick (and I put like at least 1/2 inch on my calves from running with the increased body weight).

On the other hand how's your body comp? Call me too much of a bodybuilder, but if that 15-20# is fat then maybe losing it won't hurt you too too much.


No its cool...I think having a bodybuiling approach is good from time to time. I feel the 20lbs is bit of both. Was my confidence higher at 185 for sheding the shirt compared to now...yea..lol..but I'll still do anyways..haha

Your right though...I've haven't been this heavy for long.

I think my body comp could be better though.

Allen Yeh
06-16-2010, 10:10 AM
Also coming off a foot injury, right?

Kevin Perry
06-16-2010, 10:34 AM
This past week was sorta a deload week from 531..but not really. I took a break from squats/front squats/mil. press.

However I managed to do some heavy metcon stuff. Not bad...change of pace is good every now and then.

Going to start 531 on Monday. I'm going to start doing KB ballistics and running for my conditioning.

Today

Did 5 rounds of crossfit football wod "Tillman" w/ marines.

7 deads 315lb
200yd run
15 pull-ups (kipping)

I could've...w/ no respect for my body....went and did 7 rounds, but my mind was not there....plus I was in boots/utes/flak jacket too...my other guys were in PT gear.

I was looking at some times for people that did this as rx'd...(45 sec rest after each round)...how anyone can keep those times that low for 7 rds w/ 45 sec rest...is crazy.

Being in boots/utes wasn't fun either...haha

I can imagine that sucking big time

David Boyle
06-16-2010, 11:33 AM
Also coming off a foot injury, right?

yep...a lot of factors that I'm taking into consideration....

I think I'm in "i want my cake and eat it too" stauts...haha

David Boyle
06-16-2010, 11:35 AM
I can imagine that sucking big time

It was worse than I thought....

For some reason the Pat Tillman workout didn't look too crazy on paper...lol

David Boyle
06-16-2010, 01:04 PM
1st day of intermittant fasting (leangains.com)

16/8

Dead_Lift

135x110
225x5
275x5
325x9
(no belt/no chalk on deads)

Conditioning

x-fit wod diane

21-15-9

deads @ 225
handstand pushups

Time
12:43

Not my best time on this wod...those hspus were killing me!

Afterwards pressed a 88lb KB 1 time w/ right arm.

Going to start pressin KB's more...feels better on my body than barbell.

Last few sessions:

100615

w/24kg kb
800m run
42 snatches 21/21
21 burpees
800m run
30 snatches 15/15
15 burpees
800m run
18 snatches 9/9
9 burpees

Time:
22:30

100614

Squat
135x5
225x5
255x10

Kettlbell Press (2 70lb)
3x5

Incline Dumbbell Press
60x10 70x10 80x10 85x10

Pullups
15/10/10/8

Ab workout 5 exercises 25 reps each.

David Boyle
06-17-2010, 12:31 PM
100617

2nd day of IF...
(however ate a bowl of cereal at 12am after a 4hr fast starting 8pm...haha...broke fast today at 12noon after training)

(1) 70lb Kettlebell Clean&Jerk

10/10 Long cycle
10/10 regular
10/10 regular

(1) 24kg Kettlebell Snatch

20/20
20/20

Conditioning:

2 rounds (team workout)

10 burpees
20 ring dips
30 push press 15/15 w/ 24kg KB
40 h2h swings 20/20 w/ 24kg KB
(forgot how fun h2h exercises are...going to be adding more of these)

Energy levels pretty high and all and all had a good session.

Derek Weaver
06-17-2010, 12:34 PM
Nice stuff with the KBs. The real test is how you do in a strength session after a 12+ hour fast.

Some do really well, others need something in their system. More endurance/strength-endurance stuff tends to be more comfortable fasted.

Looks good.

David Boyle
06-17-2010, 12:50 PM
Thanks the feedback Derek.

I just printed out "The LIFe Revolution" from Mike O'Donnell's site...so I'm going to be reading up on that.

I'm starting to fall in love again w/ kb's...I feel more and more dialed in and overall complete w/ them compared to barbell clean/jerks/snatches/press's...

Sounds like I'm talking about women...haha

Derek Weaver
06-17-2010, 04:02 PM
I like KBs for a lot of stuff. One being that I deal with fairly persistent lower crossed syndrome considering I sit at a desk way too much, and the swing and snatch are good to help offset that, along with work on the hip flexors/quads and ITB.

The other is that I am able to press in a more natural line given flexibility level, past injuries etc than with a barbell.

Loading is an issue though.

You may want to check out some info on Eat Stop Eat as well. I like it in that I just don't eat for a day (I choose a day where I'm busy) and can go about the rest of the 5 or 6 days I am eating without any trouble.

David Boyle
06-17-2010, 05:45 PM
I like KBs for a lot of stuff. One being that I deal with fairly persistent lower crossed syndrome considering I sit at a desk way too much, and the swing and snatch are good to help offset that, along with work on the hip flexors/quads and ITB.

The other is that I am able to press in a more natural line given flexibility level, past injuries etc than with a barbell.

Loading is an issue though.

You may want to check out some info on Eat Stop Eat as well. I like it in that I just don't eat for a day (I choose a day where I'm busy) and can go about the rest of the 5 or 6 days I am eating without any trouble.

Totally agree.

Will check that book out.

Thx.

David Boyle
06-18-2010, 12:20 PM
100618

Fun Day

Cleans
135x5

Clean&Jerk
135lbs x 5 / 185lbs x 3

Clean & Front Squat

185lbs 3 x 5
Really dug doing front squats like this...and doing 3x5 again felt real good...and fun too.

Skull Crushers
75lbsx10
95lbsx8
115lbsx5

Behind Neck Press (triceps using dumb-bell)
75lbsx10
90lbsx8
105lbsx5

Preacher Curlzz
75lbsx10
95lbsx8
95lbsx7

Sorta of a conditioning set:

Power-Clean 185lbs x 5 + 10 Standing Bicept curlzz (65lbs x 10)
3 rounds...back 2 back.

Afterwards did some abs...(GHD and planks)

Fun day!

IF day 3...feeling really good.

David Boyle
06-21-2010, 02:11 PM
100621

IF= 17hrs

Squat
45x10
135x5
185x5
225x5
260x3
275lbs 3x5
(going back to a SS method)

Kettlebell Clean/Press
24kg 5/5
24kg 5/5
40kg 1/1
40kg 2/1 + .5 rep (lost my tension on the second rep)
40kg 2/1
40kg 1/1
40kg 1/1

My goal is to get 5 x 5 with the bull-dog. Today was the first day working to that goal.

Conditioning:

Kettlebell Burpee Snatch x 20
1:07

10-9-8-7-6-5-4 (handstand push-ups) +
2-4-6-8-10-12-14 (pullups/deadhang up to 10/rest kipping)

Didn't have a lot of time to smoke myself...this was decent though.

Sunday 100620

Rest



Saturday 100619

3mile run. LSD pace. Enjoying the weather and all that.

(longest fast so far on IF. Went 21hrs)

David Boyle
06-22-2010, 12:21 PM
IF 16hrs

Deads

135x8
225x5
275x3
315x3
355x5

On the second set of 355 I felt a pop in my lower back....really scared me. Back is still sore and feels like I just dead-lifted a house.

Hopefully it gets better. I report to the Staff Course next Wed.

David Boyle
06-22-2010, 06:05 PM
Back getting better.

I got home and iced it, heated it, and had my daughters walk on it.

Last time I go in cold....

Allen Yeh
06-23-2010, 03:28 AM
Check this out:
Mark Rippetoe:
Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I've ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to "blur",which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it's ready to rehab you will know by the pain: if the pain increases during the set, it's not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.
The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it's supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can't, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.
After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.
This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.
It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation ("swelling") while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.
This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see.

David Boyle
06-23-2010, 08:48 AM
Thanks

David Boyle
06-23-2010, 01:13 PM
100623

IF 17 hours
(didn't each hearty enough last night...felt it during the training today)

Warm Up
3 Rounds Cindy + 10 Swings + 10 Halos w/ 24kg KB

Session:

32kg KB Clean/Jerk
10/10 Regular Cycle
10/10 Long Cycle
10/10 Long Cycle

24kg KB Snatch

20/20
10/10

Ring Dips
20/12

TGUs 24kg
5/5

Windmill 24kg
5/5

Farmers Walk w/ 24kg & 32kg x 2 (200yd each trip)

Back was tender...pace today was light.

David Boyle
06-25-2010, 02:42 PM
Today 100625

IF=17hrs
Warm up

Jog, Back Pedal, Shuffle x 2
Squat Thrust x 10
Planks/front/side/back

Workout w/ Marines

"Murph" AS RX'D
(wearing boots, full uniform, flak jacket w/ sapi plates)

1mile run - 100 pullups - 200 pushups - 300 body squats - 1mile run

67:30

Not my fastest time...but I never wore SAPI plates w/ this workout either.

Big difference.

Had an awesome time with this....I'm going to start pt'n with SAPI plates more often.

RIP LT MURPHY.

David Boyle
06-26-2010, 08:08 PM
Pic from yesterday. Before the pain:)

Uniform nice and clean.

...don't mind my j-low glasses...lol

David Boyle
06-26-2010, 08:11 PM
After the pain...:p haha

David Boyle
06-27-2010, 11:08 AM
100627

Warmup

20 side-straddle-hops
10 burpees
20 cossack squats

Conditioning

Trail run (1mile) w/ boots-utes(sleeves down) flak(no sappi)

Power/Strength

5 Rounds

10 Kettlebell Clean&Press 32kg
20 Kettlebell H2H Swings 24kg

4hrs later

3 Rounds

800m run
25 pushups
25 sit ups

No time...just bored.

David Boyle
06-28-2010, 03:45 PM
100628

Duty today...not a lot of time to train.

Warm up

500m row

Training

Clean & Jerks

135x6
155x3
185x2
205x2
220x2
235x1

Incline Dumb-bell Press

80lbs x 10


GHD Situps x 10

Had to bounce...maybe tomorrow.

David Boyle
06-29-2010, 12:37 PM
100629

Still doing IF.

Strength

Back Squat
45x10
135x5
195x4
215x3
275x2
285 x 3 x 5
(felt heavy as heck)

Conditioning

21-15-9

95lb Thrusters
225lb Dead-Lifts

9:27

This sucked real bad. Had no gas in the tank whatsoever. Thinking cause I didn't get a lot of sleep last night...and I've been killing a lot of caffeine today...felt dehydrated too.

Anyways I'm glad I did a metcon even though I didn't feel like it.

My low-bar back squats are feeling like shite. I've never been a good squatter anyways...but this is the second workout in a row where it's been feeling freaking heavy! I guess thats the point...and I know I've been cranking it w/ the conditioning for the past couple week too...so that's a cause right there I bet.

It astounds me sometimes how these top-crossfitters can get so strong...and still crank out metcons like machines...ie Kalippa, Orlando, and Everett.

I don't envy...I just would like to know...haha

David Boyle
06-30-2010, 08:11 PM
100630

Rest Day

PFT tomorrow.

David Boyle
07-04-2010, 12:38 PM
Last few days of training:


Today 100704

"Marlbora Man" w/ hills
3 rounds for time:
800m run
21 kettlebell swings w/ 53lb KB
12 burpees

Time:
17:10.

Yesterday 100703
Rest Day

100702
Bench Press
225lbs 3x5

Dead-Lift
225lbs x 5
315lbs x 5
365lbs x 5

Front Squats
185bs 3 x 3

Clean & Jerks
135x5
185x10 or something...I was just messing around and 185lbs felt superlight to play with

Then did the following
25 pullups + 30 Dead-Lifts @ 135lbs

Hit up some arms afterwards

100701

PFT
20 pullups
100 situps
20:00 3mile run
Score - 288

Later on did the following

Snatch 135lbs x 3

Cleans
135x5
155x3
195x2
245lbs x 2 Failed both times

Did the following afterwards

2 RDS:
10 KB press w/ 70lb KB

10 KB snatch w/ 70lb KB

15 box jumps

David Boyle
07-05-2010, 02:28 PM
100705

Dead-Hang Pull-ups

15/15/15

Heavy Bag
5:00

Light workout just to keep everything loose.

Go back to work tomorrow and the PT scheduled for tomorrow is supposed to be one of those 2.5 hour circuit "suck fests"....

Enjoy the pain!

Haha

Josh Ferguson
07-09-2010, 02:28 PM
Do you run MCMAP training? I'm my command's fitness leader (Navy), but I want to run it more like I see you guys doing it at Miramar. I go lift there a few times a week in the "Big House" and I occasionally see Marines out there killing it on the field and it makes me want to do some stuff like that with my people. Do sailors ever do MCMAP out there?

David Boyle
07-11-2010, 12:11 AM
Do you run MCMAP training? I'm my command's fitness leader (Navy), but I want to run it more like I see you guys doing it at Miramar. I go lift there a few times a week in the "Big House" and I occasionally see Marines out there killing it on the field and it makes me want to do some stuff like that with my people. Do sailors ever do MCMAP out there?


Hey Josh,

Good to see a miramar guy on the board!

We're always getting some good PT out there on the field.

I am a MCMAP instructor and I have not seen any Navy personel doing MCMAP in a while. If your interested let me know. I graduate from the Staff Academy August 18. I'll be back to Miramar that next week.

I'm in the GAL so let me know.

David Boyle
07-11-2010, 12:13 AM
Last few days of training:

Today 100710
5 rounds
10 handstand pushups
10 dead-hang pull-ups
10 ab wheel rollouts
no time noted.

Yesterday 100709
Staff Crs PT
3 Mile run w/ various bodyweight exercises along the way (pushups, burpees, situps, and lunges)

My PT
Hight Bar Squats
135lbsx5 185lbsx5 225lbsx5 245lbsx5
Dead-Lifts
135lbsx10 225lbsx5 315lbsx5 385lbsx3 365lbsx2 315lbsx5
Afterwards did some assistance exercises, arms, pull-ups, and ring work

100708
Career Crs PT
Circuit training 40min

My PT
5 Rounds
185lbs Power Clean + 10 KB Press (5l/5r) w/ 70lb KB
Didn't time it...didn't take no longer than 6-7 minutes though.

100707
Staff Course PT
Boots/Utes Circuit
This was a good workout. It had sprint, hill runs, and burpees. Right up my alley!

My PT
Did some squats and abs at the gym. Nothing major.

100706
Staff Crs PT
Circuit w/ green on green
Basic stuff, circuit training w/ 20 stations, 2:00 each station. Killed it!

My PT

Active Stretching

David Boyle
09-15-2010, 10:45 PM
As of August 18 I've been focusing on more military training (MARSOC/RECON/SOF) style strength/conditioning.. I'm going to stay ready so I don't have to get ready!

Last few training sessions:
Today-90 degrees
(1) mile run w/ boots,utes,flak(sappis), & gas mask
20 KB jerks w/ 32kg KB
40 KB snatch w/ 24kg KB
16:00

Yesterday-88 degrees
5k (25:00 deliberate/not trying to PR or anything)
MARSOC shortcard x 1
19:00
Earlier that day did the following:
Pwr Cln to Front-Squat
135x5/175x3/185x10
Dead-Lift
185x5/235x3/305x3/335x5/335x4
Overhead Squat
95x5/115x5/135x5
3 rounds:
Rope climb + dips

100913
Done in (Boots/utes/flak)
88lb kettlebell press 3x3
(2.5) rounds: 7 dead-lift 245lbs+7 Thrusters 135lbs+7 Burpees+7 knees to elbows+7 handstand pushups+7 pullups+7 Kettlebell swings 88lbs.
Couldn't do the whole 7 rds due to time contraints.

100912
3 mile ruck w/ 65lbs gear/pack. W/ (2) breaks ...straps on pack snapped mid-way.
Full utilities plus flak and sappis
51:00
Earlier that day:
5 rounds: 10 pullups + 10 HSPUS

100911
Modified "Helton" Crossfit.com wod
Only had (1) 53lb KB
3 rds:
800m run
30 Squat Cleans Left
30 Squat Cleans Right
30 Burpees
48:26.

100910
Rest

100909
Power Snatch
95x5/115x5/135x3/155x2
Clean&Jerk
155x3/175x3/195x2/195x1/185x1/175x1/165x1/155x1
Afterwards did MARSOC Short Card x1 (boots/utes)

100908
Front Squat
135x5/155x5/175x10
Dead-Lift
245x5/275x5/315x9
Afterwards:
5 RDS
Front Squat x 10 (135lbs)
Dead-Lift x 10 (245lbs)
Hip pocket workout...no time. This was brutal though.

That is pretty much the tone of my training has of mid August.

David Boyle
09-17-2010, 12:12 PM
Today
1st Seal-Fit workout.

This is going to be the programing I'll follow for the time being. Really mirrors what I'm trying to accomplish.

Had to modify due to being on leave and lack of gear.

Warm-Up
800m run
50 Situps
50 Pushups
800m run

Strength
32kg KB Cln/Prs 5x5

Stamina
30 KB press (24kg) + 100m farmers walk (123lbs) x 2

Work Capacity
400m walking lunge
200 KB snatch (16kg)
400m walking lunge

Durability
10 min abdominals

Legs felt really tired after the lunges. First time ever doing walking lunges for a workout. Completed everything in about an hour.

David Boyle
09-22-2010, 05:35 PM
Came off leave today and was able to come super close to doing my 1st official SealFit wod. Time was an issue not my ability or stamina. I've noticed that I.F. and SealFit do not work for me that well. I ate like a champ b/f bedtime last night and ate a big breakfast this morning and felt like beast...haha. Serious though.

Today 100922
Seal Fit wod

Warmup
3 rounds
400m run + 20wallballs+20pushups

Strength
Find 3 rep max back squat
225x3
275x3
295x3
315x3 PR
325x3 PR
335x2 PR
(I haven't squatted anything over 300lbs in my life. 1st time....sounds crazy and hard to believe but true.)

Stamina
Chipper
15 Squats (90% of 3 rep max) + 50 step ups w/ (2) 35lb dumb-bells + 800m buddy carry.
(used 295lbs for squats, did the step ups, however didn't have anyone to carry)

Work Capacity
For time using (115lbs) clean&jerk:
30 clean&jerks
400m run
20 clean&jerks
800m run
10 clean&jerks
1mile
19:50

Durability
15 100meter sprints
Planks
(only had time to do (5) 100m sprints. Body was surprisinly willing and had some juice in the tank..., but work had to come first.)

Yesterday
100921
AMRAP 20:00:
5 dead-hang pullups
15 KB swings (24kg)
15 pushups.
16RDS.
(felt super under-fed and weak...IF is not clicking w/ my current training programming...)

100920
Kettlebell "Fran"
(doubled up on the 21-15-9 reps...)
42-30-18 KB Swing/thrusters (53lb KB) + dead-hang pull-ups.
17:00.
10min later ran 3miles (light pace).
(broke off from this...swing thrusters are no joke.):)

David Boyle
09-27-2010, 06:03 PM
Prep'n for the MCAS Miramar Airshow and getting ready for a PCS move in Oct.....

Last few training sessions:

Today 100927:

Warmup-15 minutes of sand-bag get-ups w/ 120lb sandbag

Work Capacity
5 Rounds:
30 swings w/24kg
30 pullups
500m row
35:45....ugh I was so beat up on rds 4-5.

Strength/Stamina
25 bench press @ bw (195lbs)
100 "crossfit" pushups
10 rope climbs....only did (5)
No time really..had to cut it short. Didn't time this chipper either. Bench press felt easy though...pushups sucked.

100926 Yesterday:
32kg Kettlebell Clean/Press Ladder + Dead-hang pullups
1,2,3,4,5 - 1,2,3,4,5 - 1,2,3,4,5

100925
400m farmers walk w/ 148lbs -(1) 70lb KB left hand/ (2) KBs 53lb/25lb right hand- (alt every 50m)
10RDS of 5 dead-hang pullups/10 pushups/15 squats. Boots/utilities/flak/sappis
= 25lb vest.
19:25.

100924
Morning training-
Clean&Jerk 135x5/185x1/205x2/215x1...
(felt really weak on these)
Dead-Lift 205x5/225x3/315x1/385x1/405x1...
(Had not pulled anything over 385 in over a year...felt like I could've pulled a "ugly" 425..maybe)

Afternoon training-.
3.3 mile run + MARSOC shortcard x 1.

David Boyle
09-28-2010, 05:00 PM
100928

Not a lot of time this morning

Worked up to a (3) rep front squat max = 245lbs (pr)

Work Capacity:
25minutes max rounds of:
4-Curtis P's
5 KB Squat Snatch (5L/5R) w/ 16kg
6 Dive Bomber Pushups

6 rounds.

First time in a bit doing training like this first thing in the morning. May have to eat some chow before I do this again.

Didn't have time for durability which was a 3mile run.

David Boyle
09-29-2010, 08:26 PM
Today 100920

Warmup
800m run

Strength
Dead-lift
225x5 315x3 385x3
felt weak as heck on deads today

Stamina
4 rounds
345lb deadlift
15 leg raises
no time noted

Work Capacity
Fight Gone Bad x 3 rounds
1st time doing this wod..and I left my tally at the gym....and I could care less..haha

Durability
3 mile run
25:00

David Boyle
10-05-2010, 05:47 PM
Rest days from 100930-100104
Airshow...no time to PT.

Today - 101005

Warmup:
1mile run + 21-15-9 thrusters/situps
(9:00)

Work Capacity
AMRAP 30 min:
5 burpees
10 pistols (5L/5R)
15 knees to elbows
(7 rds)
(really surprised about my pistols....hadn't done these since my parkour days in 2008 and was getting them pretty good.)

Strength
Work up to 1 Clean
135x5
185x2
205x1
235lbx3 failed attempts and got it on the 4th...ugh...think the jump in weight through me off.
(not a PR..245 is PR)

Stamina
5 rounds
(3) Clean (190lbs)
20 jumping lunges
(8:30)

Feels good to be back at it.

David Boyle
10-06-2010, 03:58 PM
101006

Didn't have the time or the gear to complete SealFit as rx'd today.

Warmup
16kg KB H2H juggle 10min
(called for sandbag work for 15min)

Strength
Work up 1 rep max push press
135x3
155x3
185x1
205x1
225x1
235x1
245xF...Almost dropped 245lbs on my head

Stamina
15 push-press @ 205lbs + 5 rope climbs
(called for 10 rope climbs + 800m run w/ sandbag)

Work Capacity
5 rounds:
10 deadlift @ 225lbs
25 pushups
400m row

21:30.

Durability
3 mile run @ moderate pace

no time for the durability session...will try to make the 3mile run up later on today/tonight.

this edit at 1953...no running for me tonight. DOMS has just struck my legs and glutes to an extrreme

David Boyle
10-07-2010, 07:23 PM
101007

Strength/Stamina

70lb Kettebell Press + Deadhang pullup ladder
(2,4,6,8,10) x 3 rungs

-last rung subbed 70lb KB snatch for pull-ups.

15:00.

Durability

3 mile run around neighborhood w/ hill

23:00

David Boyle
10-10-2010, 06:45 PM
101010

100 dead-hang pullups
200 pushups
100 situps

101009

Rest


101008

100 squats
100 pushups

Been feeling sick and under the weather the last few days...didn't want to push it too hard and get worse.

David Boyle
10-11-2010, 07:09 PM
101011
1st serious session in 3 days. Been feeling flu'ish.

WarmUp -
40 sandbag get-ups (20L/20R) w/ 105lb sandbag.

Work Capacity-
25 burpees +
100 kettlebell thrusters (53lb KB) +
100 jump squats +
25 burpees...
18:45.

Strength/Stamina (chipper) -
50 hand-stand pushups/
100 mountain climbers/
400m sandbag carry (105lb s.b.).

Durability-
1 mile run moderate pace.

Had to sub a lot today due to being on leave and lacking barbells...

David Boyle
10-12-2010, 10:03 PM
101012

Just finished an "aerobic bloodbath in paradise"...

Warmup:

15-10-5 reps of pistols + handstand pushups.

Work Capacity:
For time -
3 rounds:
1mile run
40 kettlebell snatches (53lb)
40 kettlebell sumo-deadlift-highpulls (70lb)...

42:45.

Durability:

100 abdominal reps.

David Boyle
10-14-2010, 02:50 PM
101014

Strength/Stamina

100 (deadhang)pullups/100 pushups/100 situps/100 squats

30:00

Durability/Work Capacity

3 rounds

800m run
21 KB swings 24kg
12 burpees

18:38


101013

Warmup

21-15-9 reps of:
Dead-hang pullups/pushups/body squats

Strength/Stamina

60 floor press (30L/30R) w/ 70lb KB

Work Capacity

only had time to do 2 out of the 5 rounds of this workout

15 curtis P's w/ 105lbs
400m run

David Boyle
10-15-2010, 04:42 PM
101015

Baseline/Warmup
800m run + 8RDS of KB complex w/ 24kg KB

Work Capacity
As Many RDS Possible in 30min:
10 Squat Clean (70lb) KB
20 Mountain Climbers
15 KB swings (24kg)

..8 rounds (smoked)

(10min later)

Strength
10x5 kettlebell press (70lb)

Stamina
3 rounds (not timed)
12 thrusters (70lb KB)
18 close-grip pullups (dead-hang)
200m sandbag carry (105lbs)...

Time was not my friend today. Had (1) more round on stamina to do and also a 3 mile durability run w/ abdominals.

God willing,,,make it up tomorrow morning.

David Boyle
10-16-2010, 07:28 AM
101015

Time was not my friend today. Had (1) more round on stamina to do and also a 3 mile durability run w/ abdominals.

God willing,,,make it up tomorrow morning.


Durability
3-mile (lsd) run.
24:00.

4 sets of 50 (4 count) flutter kicks
1 set of 50 (4 count) hello dolly

Kettlebell Complex w/ 24kg
windmill + turkish get up + windmill x 6.

Knees feeling tender from all the thrusters/cleans/mountain climbers from yesterday...playing it smart.

David Boyle
10-18-2010, 08:06 PM
101017

Recovery

101018

Warmup:
3 rounds (80% effort)
20 pushups
20 body squats
20 KB thrusters (16kg)

Stamina
30 KB burpee-front squat
75 box jumps 24"
400m farmers walk w/123lbs (24kgKB/32kgKB alt ever 100m)

Work Capacity
21-15-9 / 41-30-18 reps:
HSPU
KB swings

9:06
(won't lie...this sucked..41 swings w/ 70lb kb isn't fun)

Durability
2 mile run (increased pace - sprinted last 400m)

Monday sealfit workouts are the worst...Since I'm on leave I have no access to heavy weights...I've been missing out on all the heavy lifting sessions on the site...still trying to maintain though...subbing and modding the best I can...

David Boyle
10-21-2010, 09:28 PM
101020

As Many Rounds As Possilbe (AMRAP)
10 pistols (5L/5R)
7 ring dips
9 hollow rocks.

10 rounds w/ 2:10 left.

Pistol form started to break down.

3 rounds (not-timed): 5min heavy bag work + 800m run.

Yesterday
101019

Baseline -
30 pullups/15 body thrusters (53lb kb)...

Strength -
Weighted pullup 107lbs x 2...

Stamina -
5 rounds:
3 weighted pullups (70lbs)
30 Push-press (53lb KB)...

Work Capacity
3 rounds:
20 man-makers (35lb KB)
+ 20 swings
+ 400m run.

Didn't have the time to complete last 2 rounds and durability

David Boyle
10-22-2010, 10:17 PM
101021

Baseline/Warmup:
200 flutterkicks
20-15-10 reps:
Burpees + OH squat (broomstick)

Strength/Stamina:
16/12/10/10/6/6/3/3 reps (L/R)
70lb Kettlbell Clean&Jerk

Work Capacity:
Body-Armor..aka "Murph".
Flak & Sappis-
1mile run
100 deadhang pullups
200pushups-300squats
1mile
62:15.

Not my best Murph..but first time I've done it by the book..unpartioned that is.

Rest day tomorrow~!

Tools of the trade today....

David Boyle
11-29-2010, 11:52 AM
Been doing SealFit.com to the best of my ability for the last month. PCS'd to MCAS Yuma Arizona. The gym here is not as nice as Miramar but it has enough of gear to fit the programming that I like to do.

Didn't really hit a wall to say..but I've been getting a little burned out on metcon/suck fests to be honest...I'm sure this is due to my nutrition and food intake. I'm currently doing the "geo-bachelor" thing here...I eat maybe twice a day if that...I try to go back every weekend to San Diego (the land of milk and honey...haha)

So today I started a linear progression of Starting Strength mixed with some O-Lifts. I'll do the work capacity from SealFit.com and maybe the stamina portion if it fits with my SS lift.

Today-101129

Snatch
Warmup 95lbs - 105lbs
Work Sets
135lbs 3x3

Squat
Warmup 95lbs - 225lbs
Work Sets
275lbs 3x5

No time for work capacity/metcon ...will try to make up tonight.

David Boyle
12-02-2010, 10:31 AM
101201

PT w/ marines

3 rounds (boots/utes)
800m run
21 KB swings 24kg
12 burpees

No time noted...this was an indoc pt session to introduce the kb swing.

KB Ladder w/ 32kg
1,2,3,4,5 (single KB) w/ 2,4,6,8,10 pullup in between
1,2,3,4,5 (double KB) w/ 1,2,3,4,5 pullup in between

Afterwards worked on some pistols and called it a night.

101130

Clean & Jerk
Warmup
45lbs - 175lbs
Work Sets
205lbs 1x5

Front Squat
Warmup
45lbs - 185lbs
Work Sets
225lbs 3x5

Conditioning
20 Curtis P's.

David Boyle
12-03-2010, 02:08 PM
101203

SealFit.com Work Capacity:

6 Rounds
10 man makers (2 35lb dumb-bells)
30 KB swings (60lb KB)
800m run

58:27

This was a grind.

Deadlift
135lbs 2x5
225lbs 1x3
275lbs 1x2
315lbs 1x5

101202 (supposed to be a rest day...)

5 rounds:
7 thrusters @135lbs
500m row

I think I did this in 20:00...not sure I forgot to stop my stop watch when I got done.

David Boyle
12-04-2010, 10:59 PM
101204

Post Sabbath Durability:

50 degrees w/ t-shirt/shorts/boots

800m run
6 TGU (3L/3R) @ 70lbs
800m run
50 KB Snatch (25L/25R) @ 53lbs
50 Push-ups
800m run

Cold air felt great.

David Boyle
12-07-2010, 01:04 PM
Today
101207

No time for warmup...ugh!

STRENGTH
SQUAT
Work Sets:
285lbs 3x5

(these felt unusually easy for some reason...maybe it was the 10hr of sleep I got last night??)

STAMINA (sealfit.com 101206)
4rds:
3 bench press @ 225lbs
15 bench press @ 135lbs
6 sprint starts (subbed for 32" box jumps)


WORK CAPACITY (sealfit.com 101206):
5 rds
5 x CINDY (5 pullups-10 pushups -15 airsquats)
400m run
(only had time for 3 rounds..coc practice)
26:20
not going to lie...I didn't blast through this like I should've.

101206

PT w/ marines
this workout came from ROSS TRAINING.com

• 1 Burpee + 2 Jumping Jacks
• 2 Burpee + 4 Jumping Jacks
• 3 Burpee + 6 Jumping Jacks
• 4 Burpee + 8 Jumping Jacks
• 5 Burpee + 10 Jumping Jacks
• 6 Burpee + 12 Jumping Jacks
• 7 Burpee + 14 Jumping Jacks
• 20 Close Grip Push-ups

• 1 Burpee + 2 Jumping Jacks
• 2 Burpee + 4 Jumping Jacks
• 3 Burpee + 6 Jumping Jacks
• 4 Burpee + 8 Jumping Jacks
• 5 Burpee + 10 Jumping Jacks
• 6 Burpee + 12 Jumping Jacks
• 7 Burpee + 14 Jumping Jacks
• 50 Bodyweight Squats

• 1 Burpee + 2 Jumping Jacks
• 2 Burpee + 4 Jumping Jacks
• 3 Burpee + 6 Jumping Jacks
• 4 Burpee + 8 Jumping Jacks
• 5 Burpee + 10 Jumping Jacks
• 6 Burpee + 12 Jumping Jacks
• 7 Burpee + 14 Jumping Jacks
• 20 Dive-bomber Push-ups

• 1 Burpee + 2 Jumping Jacks
• 2 Burpee + 4 Jumping Jacks
• 3 Burpee + 6 Jumping Jacks
• 4 Burpee + 8 Jumping Jacks
• 5 Burpee + 10 Jumping Jacks
• 6 Burpee + 12 Jumping Jacks
• 7 Burpee + 14 Jumping Jacks
• 50 Bodyweight Squats

101206
Rest day

David Boyle
12-08-2010, 12:35 PM
101208

Strength:
Front Squat
45lbs - 225lbs warmup
235lbs 3x5 worksets

Work Capacity:
Sealfit.com 101207
1000m row
50 thrusters @ 95lbs
1500m row
50 burpees
2000m row...(didn't do/had to get back to work)

27:00

101207
Late night workout...couldn't get to sleep so I went to the gym.

Strength:
Snatch
45lbs-135lbs warmup
145lbs 3x3 worksets

Durability:

20 pullups
2mile run
14:50
20 pullups
25 reverse situps
15 pullups
52" box jump x 5

called it a night.

David Boyle
12-09-2010, 03:48 PM
20101209

Had a change of command this morning...Yuma gets a little cold..hard to believe.
My legs felt like (2) tree trunks drilling/marching...due to front squats/burpees/thrusters from yesterday.

Baseline/Warmup (light)
KB H2H drills/Windmills/High kicks on heavy bag/42" box jump x5

Strength
Clean & Jerk
45lbs - 185lbs warmup
205lbs 2x3
185lbs 1x3 (power clean/jerk)

Durability
20 dead-hang pullups
70lb KB clean/press ladder (1,2,3,4,5 both sides)
15 dead-hang pullups
(2) 42" box jumps
10 GHD situps
40 flutter kicks
(2) 42" box jumps
10 GHD situps

(dead-hang pullups are starting to get really easy...I remember Rudy Reyes telling me he does sets of 5 x 20 reps for his routine on pullups...at first I thought this was unapproachable...but soon I feel I may be able to do at least 2-3..Father and Mother!).

David Boyle
12-10-2010, 12:51 PM
101210

Baseline/Warmup
Barbell Complex
6 reps of each:
deadlift/row/squat-clean/front-squat/pushpress/backsquat/pushups
75lbs
85lbs
95lbs
105lbs

Strength
Dead-lift
135lbs 2x5
225lbs 1x5
275lbs 1x5
325lbs 1x5

Stamina
5 rounds (not timed):
3 (clean grip)deadlifts @ 315lbs
15 knees to elbows

No time for work-capacity/durability.

David Boyle
12-12-2010, 08:21 AM
20101212

Baseline/Warmup

16kg KB Complex
1000m run

Stamina/Work Capacity:

Kettlebell "300" w/ 24kg:

-MILLITARY PRESS 10L/10R
-Figure 8 to hold x 20
-FLIP SWINGS X 20
-Goblet Squats X 20
-KETTLEBELL PYLO PUSHUPS X 20
-SNATCH 10L/10R
-OVERHEAD SQUAT 10L/10R
-ONE ARM JERKS 10L/10R
-CLEANS 10L/10R
- KB SWING THRUSTERS X 20
-H2H SWINGS X 20
-CLEAN/PRESS 10L/10R
-FRONT SQUAT 10L/10R
-SNATCH 10L/10R
-WOOD-CHOPPERS 10L/10R

300 total reps
24:55

Weather was cool/chilly.
Tempo: moderate-high

David Boyle
12-14-2010, 12:25 PM
Busy busy busy at work...

20101214

Barbell Snatch

45lbs - 145lbs warmup

165lbs 2x3 work-sets

Power-Clean/Jerk

135lbs x 3
185lbs x 2
205lbs x 1
215lbs x 1
225lbs x 1

Power-Clean (185lbs) x 10 + 20 pushups
(was going to do a metcon w/ this, but I ripped something under my right thumb and it started to bleed...)

Box Jumps
32" / 42"

20101213

Warmup
21-15-9
Dead-hang pullups + Pullups

Strength
Squat
295lbs 3x5
(Legs felt really weak this session. Maybe from KB 300 the day before)

Stamina
Squat (275lbs) x 9
Push-press (75lbs) x 75

Attempted the work capacity from Sealfit.com
AMRAP 30 min
5 hspu
10 toe to bar
15 kb swings

got into it and Munsen'd it. no more metcon/work capacity on sundays....

David Boyle
12-16-2010, 09:00 AM
20101215

Front Squat

245lbs 1x5 1x3 1x4
(legs felt blasted)

32kg KB press
3x5

3 Rounds:
800m run
10 squat cleans 110lbs
20 KB swings 70lbs
30 pullups
33:30

David Boyle
12-17-2010, 11:07 AM
20101217

SEALFIT.com
CP SMITH

Baseline:
Run 1 mile.
100 x Wall Ball (20LBS @ 10 FT TARGET)
(as rx'd)

Strength: 8-6-5-5-5-3-3-3 Dead Lift

135lbs/225lbs/275lbs/315lbs/365lbs/385lbsx1
(Did all w/ hook grip w/o belt till 365lbs)
(Did not want to do a "grunting" all out set of deads today...need my back for the weekend)

Stamina:
Chipper:
15 x DL @ 315lbs
20 x Weighted Step Ups (24' box, 2 x 35# DB held at side),
800m sprint

Will hit up the rest after work:

20101216
O-Course x 1
KB PT w/ Marines
all in all an active rest day

David Boyle
12-17-2010, 07:49 PM
20101217

Sealfit.com
After work....had to finish up.

Work Capacity:

6 rounds:
15 bench press @ 175lbs
15 clapping pushup
15 knees to elbows
400m run
(done in boots/utes)

52:55

David Boyle
01-12-2011, 09:18 AM
20101217-20110110

Times spent moving family from san diego to yuma arizona.

Trained a little but nothing to the level of earlier post/training sessions.

Monday 20110111 was the start of training:

Sealfit.com
Work Capacity
AMRAP 30 min
5 squat cleans 95lbs
7 thrusters 95lbs
10 SDHP 95lbs

9 rounds

Squat
275lbs 3x5

Tuesday

4 rounds
12 burpees
24 pushups
36 squats
400m run
(boots / utes)

David Boyle
01-13-2011, 01:22 PM
20110112

work capacity (SEALFIT.COM)

30 clean & jerks (135lb)
2000 meter row
30 clean & jerks (135lbs)

21min

Power Snatch to Overhead Squat

95lbs/135lbs/155lbs

Kettlebell 300 workout

25 v ups
50 snatches (25l/25r)
50 swings
50 burpees
50 clean & press (25l/25r)
50 mountain climbers (25l/25r)

20:00

David Boyle
01-19-2011, 01:48 PM
20110119

(boots/utes)

warmup:

turkish get ups for 15min
35lbs/53lbs/70lbs

strength:

power cleans
135lbs x 3
185lbs x 5
205lbs x 3
215lbs x 3
225lbs x 1

stamina:

15 power cleans @ 185lbs
50m broad jump burpee
800m buddy carry

Work capacity:

5 rounds:
400m run
20 burpees
14 (7L/7R) KB bent over row w/ 24kg

Team workout w/ marines.
Time: 25:18

20110118

Not alot of time to train. Did some KB press w/ 70lbs 3x5 and 20 pullups

20110116-20110117

Rest

20110115

Burpee/Kettlebell fun:
*2 Burpees
(10) KB presses with each arm
*4 Burpees
(10) KB snatches with each arm
*6 Burpees
(10) KB cleans with each arm
*8 Burpees
(15) KB curls
*10 Burpees
(15) KB behind the head triceps presses
*12 Burpees
(20) Diamond pushups
*14 Burpees
(20) Goblet Squats
*16 Burpees
(20) Figure 8 to Hold
*18 Burpees
(60) hot potatos
*20 Burpees
(50) situps anchored w/ KB

David Boyle
01-21-2011, 06:30 AM
20110120

Active Recovery:
(boots/utes)
10 min heavy bag

1200m run
Obstacle Course x 3
1200m run

30min

David Boyle
01-21-2011, 02:08 PM
20110121

Baseline

3 rounds:
10 squat clean w/ (2) 35lb KB
50m overhead lunge w/ (2) 35lb KB

Work Capacity:

10 rounds:

(6) Curtis P's @ 105lbs
(60) single under (jump rope)...can't do double unders yet...

28:57

Ran the O Course afterwards.

David Boyle
01-25-2011, 10:10 AM
20110124

didn't have alot of time to do all of the sealfit wod...had to improvise

Baseline:
Frogman complex x 5 w/ 95lbs

Strength:
Clean & Jerk
185x5
205x3
225x2

Work Capacity:
3 rounds:
0.6 mile run
21 swings w/ 24kg KB
12 burpees

David Boyle
01-27-2011, 08:32 AM
20110126

Training has been all over the place this week.

PT w/ Marines
(boots/utes/flak jacket)

Warmup
broadjump burpee x 3 followed by bear crawl 15meters
broad jump burpee x 3 followed by crab walk 15 meters
inch worms/spider man pushups

Work Capacity/Suck Fest...w/24kg KB
800m run
42 swings (21L/21R)
21 KB thrusters
21 burpees
800m run
30 swings (15L/15R)
15 KB thrustes
15 burpees
800m run
18 swings (9L/9R)
9 KB thrusters
9 burpees

28:30

first time in several months wearing the flak jacket...def made an impact on my breathing and everything else. Going to start adding this to my training more and more.

20110125

Snatch
95lbs - 155lbs

KB work, box jumps, heavy bag...

Active recovery day...got get my strength work dialed in ...been going at it wrecklessy

David Boyle
01-27-2011, 05:47 PM
20110127

Front Squat
135 x5
185x5
225x3
235 x 5,4,3

Afterwards worked on some power snatchs and power clean & jerks.

Thinking about starting 531 or SS next week. Looking at starting that for 4 months and then go back into SEALFIT. I'm scheduled to go to the MAIT course in August. Don't want to burn out before then.

David Boyle
01-28-2011, 12:03 PM
20110128

5 rounds:

205lbs squat clean x 3
25 meter bear crawl w/ (2) 24kg KB
6 sprint starts

no time.

this was somewhat of a challange but not in the metcon dept at all.

everything felt good and right.

Monday I start 531. Can't wait.

David Boyle
02-03-2011, 02:13 PM
20110203

Strength
Boots/Utes

Clean & Jerks
95lbs x 5
135lbs x 5
185lbs x 3
205lbs x 2
225lbs x 2

Stamina
w/flak jacket
clean & jerk @ 225lbs x 3 (1 successful clean/no jerk/2 failed attempts on clean)
400m run
clean & jerk @ 205lbs x 2
400m run
clean & jerk @ 185lbs x 2
400m run
clean & jerk @ 185lbs x 2
400m run

20110202

warmup w/ turkish get ups
53lbs/60lbs/70lbs

Strength

Squat
275lbs 3x5
(low bar back squat)

Stamina
225lbs x 15 (high bar back squat)
50 jump squats w/ 45lb bar

20100201

10 rounds for time:

5 thrusters @ 115lbs
10 pullups
100m sprint

32:25

David Boyle
02-09-2011, 08:43 AM
20110208

Ran through the obstacle course working on parkour techniques.

Later on did (10) 100m sprints w/ 45-60 sec rest in between.

20110207

Power Clean & Jerks
worked up to 198lbs and did 3x3 with that.
afterwards did 4 rounds:
10 KB press (70lb-5l/5r)
5 power cleans (198lbs)

20100206

Front Squats
185lbs x 5
205lbs x 5
225lbs x 7

Conditioning:
3 rounds
25 thrusters w/ 70lb KB
25 sumo deadlift high pull w/ 70lb KB
400m run
(can't remember the time on this one...I was smoked nonetheless)

Afterwards did the obstacle course frontwards/backwards/frontwards.

20110205

15-10-5
wall ball + burpees
afterwards did the following
10 man makers w/ (2) 35lb kb
1000m row
9 man makers w/ (2) 35lb kb
900m row
didn't have the time to go all the way down the ladder...

underestimated this one...haha

David Boyle
02-10-2011, 10:37 AM
20110209

Power Clean to Press
95lbs x 5
115lbs x 5
135lbs x 5
145lbs x 5
155lbs x 5
165lbs x 3

first time i really done press this way..usually done in a rack. I like it!

Incline Dumbbell Press
65lbsx 10
75lbsx 10
95lbs x 5

Hit up some bi/tris afterwards.

For abzzzz I did the following:
25 reverse crunches
25 sit n reach situps
20 commando planks (10 each side)
2:00 side plank (60 sec l/r)

later on taught a kettlbell class.
did the following circuit w/ the marines:

20 kb burpee snatch
20 kb burpee clean

afterwards ran the obstacle course in shirt/shorts...got major rope burn on my leg...

David Boyle
02-11-2011, 11:06 AM
20110211

Squat
45lbsx10
135lbsx5
205lbsx4
245lbsx2
275lbsx5
295lbsx5
315lbsx5

"Helen"
400m run
21 KB swings @ 24kg
12 kipping pullups
10:25

Not my best time...but first time doing it after squats.

David Boyle
02-14-2011, 04:14 PM
20110213

Clean & Jerk
95lbsx5
135lbsx5
155lbsx3
185lbs x 2
205lbs x 2
215lbs x 2
these sets felt really good.

Conditioning...sort of
25 dead-lifts @ 225lbs
25 clean & jerks @ 135lbs
(took breaks to the water fountain and finding songs on ipod...finished around 14:30)

Played a game of "21" with my son following this session...he beat me..:)

20110214

taught kettlbells to Marines...did the following workout with them:

"marlbora man"
800m run
21 swings @ 24kg
12 burpees
(i did it in boots/utes/flak)
didn't get the time.

David Boyle
02-16-2011, 01:38 PM
Today 20110216

Boots/Utes/Flak Jacket

Warmup/Baseline
3 Rounds
10 dead-lifts @ 135lbs
400m run

Strength

Clean & Press
135lbsx5
155lbsx3
165lbsx3
175lbsx2
185lbsx1

Conditioning

21-15-9

Push Press @ 95lbs
Wall Ball @ 20lbs (10ft target)
pushups

9:05

Ran the Obstacle Course afterwards

1:15 (walked through most of obstacles)

Yesterday 20110215

Front Squat
135lbsx5
195lbsx3
225lbsx3
235lbsx5

Conditioning

Boots/Utes/Flak Jacket

Sealfit.com Work capacity
10 rounds for time:
10 pullups
15 goblet squats @ 24kb KB
20 swings @ 24kg KB

37:00

David Boyle
02-24-2011, 04:27 PM
20110224

1st day of PT since last post...ughh. Bunch of piggin out and beer drinking these last few days.

Sealfit Frog Complex
65lbs/75lbs/95lbs/105lbs

W/ 25lb vest (flak jacket/sappi plates)
1mile run
AMRAP in 20min
5 pullups
10 pushups
15 squats
1mile run

35:41 (12 rounds of cindy..hurting on these)

Pushpress
135lbsx8
155lbsx6
175lbsx4
195lbsx2

David Boyle
02-26-2011, 07:40 AM
20110225

Baseline/Warmup
2 rounds (supposed to (3) but partner wasn't feeling it)

-5 man makers (2 35lb dumbbells)
-10 pullups
-400m run

Work Capacity
3 rounds (again supposed to do (5), but time contraints and my partner we did 3...I could've done 5 w/o any problem..i've dont alot of air squats this week..surprising i was blasting through these)

-50 body squats
-5 muscle ups (pullup bar)
-10 hang power cleans (135lbs)

Strength
Squat Clean
135lbs x 8
155lbs x 6
175lbs x 4
205lbs x 3
225lbs x 1
235lbs x 1

Afterwards had to teach mcmap.

David Boyle
02-26-2011, 11:25 AM
20110226

Warmup - ROM drills

Strength

Back Squat
45lbsx10
135lbsx5
205lbsx3
275lbsx2
295lbs 3x5
These worksets were like a B on a grade scale.
Knees were tender and my power out of the hole wasn't 100%.

Work Capacity - (Scaled down version of SealFit.com wod Corey)
200m sprint
20 pullups
400m sprint
20 pullups - 50 pushups
800m sprint
20 pullups - 50 pushups - 75 situps

I called it a day after that. I felt pretty good, but my knees were feeling sore and and the next round had a mile run and 100 body squats, plus same count on pullups and pushups. This wod was programmed as is...meaning no squats before...I put those in b/c I haven't back squatted for like 10 days...

Here is the complete wod:

200M sprint, 20 x Pull-ups
400M sprint, 20 x Pull-ups, 50 x Push-ups
800M sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups
1 Mile Run, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups, 100 x Squats
800M Sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups
400M sprint, 20 x Pull-ups, 50 x Push-ups
200M Sprint

This is a great bodyweight thrasher...and I'll keep it in the archives to put my marines through...! haha

Still have to do MCMAP on monday and my goal is to start sealfit on monday religiously. We'll see.

David Boyle
03-01-2011, 09:35 AM
Last (2) days of training:

Yesterday 20110228

Front Squat
135x5
205x3
225x3
245x3
265x3 (PR)
275x1 (PR)

Work Capacity:
4rounds, max reps for 1 minute each of:
Dead Lift (95#)
Power Clean (95#)
Push-Press (95#)
1 minute rest between rounds

20110227

Clean & Mil.Press (strict press)
135x5
155lbs 3x5
175x1

Conditioning:
1 mile run
20 pullups
50 pushups
75 situps

David Boyle
03-01-2011, 12:04 PM
20110301

First session of the month...Fat February is over!

Went from 190lbs to 201lbs. 11lbs in 28 days.

Baseline/Warmup

3 rounds
20 wall balls (20lb) ball
20 wall ball pushup
400m run

Work Capacity:

150 burpee pullups w/ flak jacket & sappi plates (25lbs)

42:10

(2) words...suck fest.

Love it!

David Boyle
03-01-2011, 03:22 PM
20110301

Hit up some Stamina w/ marines

Stamina:
Boots/Utes

800m run
Marsoc Shortcard:
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers
13. 30 Back Extensions ("supermans")
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups

25:00

Derek Simonds
03-01-2011, 04:27 PM
Work Capacity:

150 burpee pullups w/ flak jacket & sappi plates (25lbs)

42:10

(2) words...suck fest.

Love it!

Wow that would be brutal. That averaged out to like 4 a minute. Crazy.

David Boyle
03-02-2011, 01:42 PM
Wow that would be brutal. That averaged out to like 4 a minute. Crazy.

haha...4 a minute sounds like nothing...!

the 25lbs of extra weight really crushed me.

the average time on sealfit.com was around 22:00 - 27:00....w/o body armor...

David Boyle
03-02-2011, 01:47 PM
20110302

SealFit (modified/scaled)

Baseline
800m run

Strength
Clean & Jerk
135lbs x 3
185lbs x 2
205lbs x 1
215lbs x 1
225lbs x 1
235lbs x 1
245lbs x 2 (both failures)

Work Capacity
50 pullups
400m run
21 thrusters @ 95lbs
800m run
21 thrusters @ 95lbs
400m run
50 pullups (only did 25/rippage)

20:00

Felt a little weak on the runs...only had a peanut butter sandwich before training. tried this pre workout "ravage"...felt a little dehydrated. plus i drank about 8 beers last night...

David Boyle
03-03-2011, 12:22 PM
20110303

(hands are feeling so beat up...took the sandstone and cornhuskers lotion to them last night...somewhat better but not a lot. Should do this every night I see)

Ate a lot of food last night...6 egg white w/ 3 ham slices, (2) slices toast w/ peanut butter and nutella. Followed by 3 ham sandwiches. 2 hrs later ate (2) plates of panda express.

Training:

Kinda a light day today...wanted to stay away from heavy stuff and sorta have an active recovery. Couldn't do sealfit today...it called for pistols and my legs are too shot to do em.

Work Capacity: (wod I sorta made up)
Descending Ladder 10-9-8-7-6-5-4-3-2-1:
225lb Dead-lift
24kg KB Snatch (rep count for each side)
HSPU

20:56

Stamina (sorta)
205lb power clean x 3
15 (4) count mountain climbers
(6) sprint starts

Did (4) rounds and was content with that.

David Boyle
03-05-2011, 01:08 PM
Today 20110305:

HeavyBag/KRAV MAGA 10 minutes

Strength
Squat
295lbs 3x5
Repeat of last squat workout...felt it was best to stay at this weight...legs were feeling a little beat up.

Ran afterwards on treadmill:
5:00 @ 5mph
5:00 @ 6mph
5:00 @ 7mph
5:00 @ 8mph

Yesterday 20110304

Baseline - ROM/KB drills

Boots/utilities/flak jacket

Work Capacity:
"Lumberjack 20"
20 x Dead Lift (275#), run 400M
20 x KB swing (70#), run 400M
20 x O/H Squat (115#), run 400M
20 x Burpees, run 400M
20 x Chest to bar pull-ups, run 400M
20 x Box Jumps, run 400M
20 x Barbell Squat Clean (95#), run 400M

38:00

Stamina:
30 (15l/15r) KB Press @ 70lbs
100 x 1-arm snatch (50l/50r) 35lb KB

David Boyle
03-09-2011, 07:21 AM
Yesderday 20110308

My own programming on this one...bad idea..

Power Clean to Front Squat
135lbs x 8
185lbs x 6
205lbs x 5
225lbs x 3
235lbs x 3 (fails)

2 rounds (supposed to be 4...haha)

225lbs x 3 (pwr clean to front squat)
10 step ups on 24" box (holding 2 35lb KBs)
50meter buddy carry w/ 120lb dummy

Afterwards did some sparring w/ MCMAP and then did the MARSOC short card.

Not a good session...sometimes I fall victim to my own ideas w/ programming workouts...!

20110307

3 rounds:
MCMAP workout w/ boots/utes/flak jacket
12 sprawls
24 pushups
36 squats

David Boyle
03-10-2011, 09:44 AM
20110309

3 rounds of
21-15-9
burpees/thrusters (75lbs)/SDHP(75lbs)

47:00 w/ breaks...

saw some videos of burpees on this workout....I still do my burpees w/ a pushup rather than a "plop" down to the deck. Thinking this may have been the reason why my time was drastic high compared to the masses...? It doesn't matter really.

KB press 3x3 70lb KB

Ring dips/Pullups/Knees to elbows
Decending/Acending Ladders 10-1

David Boyle
04-05-2011, 06:35 PM
had a hyperextended knee over the last 3.5 weeks....haven't really done that much besides some metcons/kb lifts/etc etc etc....

Taking a trip to Ogden Utah tomorrow for 3 weeks...my goal is to build up my running and do 531 for strength.

Started 531 today:

Squat
210x5
245x5
275x10

Power-Clean & Jerk
50kg x 3
70kg x 3
90kg x 3
100kg x 3 (1cln&jerk/2 cleans + 2 failed jerks)

Kettlebell Clean Press + Jerk Complex x 6 (70lb)
kettlebell clean press + jerk complex x 5 (2) 50lb KBs
kettlebell clean press + jerk complex x 5 (2) 70lb KB

Afterwards worked on some double kb snatch w/ 50lb KB..

David Boyle
06-06-2011, 10:51 AM
Started a program I found in Dan John's book "from the ground up"...Lately I've been working on my O-lifts, but nothing really solid as far as programming. I figured this would help me out in the basics. We'll see. I'm slated to go to a martial arts course for the marine corps in August.

Yesterday 20110605

Burg Warmup + CA warmup

Snatch (8 sets of doubles)
95lbs x 8 x 2
Light weight, but my snatch is my weakest..so I'm going go at this slow and by the numbers

Clean & Jerk (8 sets of singles)
185lbs x 8 x 1
may have started to heavy...I was able to hit all 8..but the last 2 were kinda hard. May stay at the same weight on Wed.

Front Squat (5 x 5)
195lbs x 5 x 5

Military Press (3 sets of 5)
155lbs x 3 x 5

Conditioning:

1 mile run
2 rounds:
1000m run
21 swings @ 53lb KB
12 burpees

Yuma was in the 100's as far as temp...kinda crappy on the running

David Boyle
06-07-2011, 09:09 AM
20110606

Conditioning:

Obstacle Course PT (boots/utes)

30 jumps onto 30" log
3 rope climbs/decents (30ft)
50 kettlebell swings h2h (24kg)
3 rope climbs/decents (30ft)
50 situps
3 rope climbs/decents (30)

David Boyle
06-07-2011, 05:18 PM
20110607

Clean & Jerk
80kg x 1/1/1/1/1

Snatch (low hang)
40kg x 2/2/2/2/2

Front Squat
205lbs 5 x 5

Military Press
135lbs x3 / 155lbs x 3 / 165lbs x 3 / 165lbs x 3

David Boyle
06-30-2011, 05:00 PM
Since I'm offical in going to Quantico VA for the martial arts instructor trainer course...my training has AGAIN CHANGED...Started doing SealFit.com again as of June 24.

Thursday June 30th Rest Day

Wednesday June 29

Strength: DEADLIFT
After warm ups
350 x 2
372 x 1
392 x 1
402 x Fail...

Work Capacity:

Tabada Gone Bad: 20 sec max effort, 10 sec rest, 8 rounds each station:

Wall Ball (20 / 14#)
Sumo Dead Lift High Pull (75/55#)
Box Jump (24 / 20)
Push-Press (75 / 55#)
Row (for calories)

Tuesday June 28

Baseline:
ROM Drills.
KB PT 20 minutes.

Work Capacity: 3 rounds:

Run 800M (on CURVE treadmill)
20 x Push-Press @ 100lbs (2 50lb KB)
20 x Box Jumps

26:00

Durability:
2 rounds of max sit-ups in 2 minutes

Monday June 27:

Baseline:
ROM drills.
3 rounds:
20 push-ups
5 Hand Stand Push-ups
20 Double Unders

Work Capacity: For time:

50 Pull-ups
65 Thrusters @ 65lbs
800m run

Clean & Jerk
95lbs x10
135lbs x 8
185lbs x 6

June 26 - Rest Day

June 25

Front Squat
135lbs x 10
185lbs x 8
205lbs x 6
225lbs x 4
245lbs x 3
265lbs x 1
270lbs x 1

FS 245lbs x 3 + 10 step ups (24") w/ 2 35lb dumbbells
FS 225lbs x 3 + " "

June 24

"Body Armor" - MURPH
52:39 w/ 25lb flak jacket w/ sappi plates

David Boyle
07-01-2011, 08:28 AM
20110701

This morning w/ marines as a team workout.

Used 24kg KB.

"Kettlebell Poker"

* Hearts = Cleans (L/R)
* Diamonds = Kettle-bell press (L/R)
* Clubs = Kettle-bell swings (2 hand)
* Spades = Kettle-bell front squat (2 hand)
* Aces = 15 reps
* Face cards = 12 reps
* Joker is wild = 21 burpees

All (54) cards used.

60:00

David Boyle
07-04-2011, 09:03 AM
Yesterday 20110703

Yuma - 110 degrees

Kettlebell circuit w/ 24kg:

20 Snatches l/r
10 OHS l/r
10 Jerks l/r
10 wood-chopper l/r
20 Swing-thursters
10 press l/r
20 figure 8 to hold
20 flip swings
20 goblet squats
20 plyo pushups

1000m run.

Afterwards went to the pool w/ kids.

Saturday 20110702
Rest Day

Friday 20110701

Finished sealfit.com wod

Baseline:
Frog Plex (squat-clean thruster + back squat thruster)
75x6-85x6-95x6-105x6

Strength
Bench Press
135x8
185x6
205x4
225x4
235x3
245x1
255x1
265x Fail

Work Capacity
800m row
21-15-9 (95lb) thrusters + kipping pullups
800m run
(forgot the time...hate it when I do that)

Durabilitiy:
5k run (slow pace)
100 4 ct arm haulers
100 4 ct ab ex

David Boyle
07-06-2011, 12:57 PM
Today 20110706

Baseline:
Complex - 6 reps of each:
Dead-lift
Power-clean
Push-jerk
(95lbs-105lbs-115lbs-125lbs-135lbs)

Strength:
Barrbell press
45lbsx10
95lbsx8
135lbsx6
145lbsx4
155lbsx3
165lbsx1
175lbsx(fail)
(rushed last one...maybe could've pressed it, w/ more rest time)

Work Capacity:
10 rounds of 5 pull-ups - 10 pushups - 15 air squats..aka cindy
21-15-9 reps of power-clean (135lbs) + knees 2 elbows
1mile run (in chuck taylors)
-36:00
(alot of waiting around for pull-up bars...)

*notes on this session...felt weak. Been doing I.F (lean-gains/warrior diet)

Tuesday 20110705 (after pulling duty):

Baseline:
ROM drills

Work Capacity
1-10 ladder of man makers w/ (2) 40lb dumb-bells
(supposed to go back down from 10-1 ladder...I tapped)

(really felt spent during this session...my diet was out of wack so to speak...really tired after pulling duty as well.)

David Boyle
07-08-2011, 08:02 AM
Yesterday evening around 1830- 20110707

Boots/Utes
Kettlebell Press ladder x 2 (70lb)
1,2,3,4,5 - 1,2,3,4,5 w/ pullups 1,2,3,4,5 - 1,2,3,4,5

Obstacle course chaser after each ladder.

30:00

15:00 heavy bag work afterwards

David Boyle
07-08-2011, 12:32 PM
Today 20110708

only 4.5 hrs of sleep.

Baseline:

10 rounds of 1 burpee + 1 handstand pushup

Work Capacity:

Frog Complex (105lbs) (6) reps of squat clean thruster + back squat thruster
10 plyo pushups
400m run

22:40

Strength
3 RM over-head squat

45lbs x 5 95lbs x 3 135lbs x 3

on the last set my right shoulder felt really awkward...I have a pre-existing issue/impingment on that side...so I decided to call it a day.

Was really feeling dehydrated and just overall tired on this one...could be from the workout I did last night and the lack of sleep.

This is the second workout this week where I did the work capacity/metcon before the strength training and just felt beat. Both times I didn't get a lot of sleep beforehand. Also the heat here maybe a factor??? Who knows. Going to have to start programing differently if need be if I can't finish my sessions correctly.

David Boyle
07-11-2011, 08:20 AM
This past weekends training:

Yesterday 20110710:

Active Recovery:

"Super Joints" routine
foam roller
TGU 5L/5R w/ 24kg
Snatch + Windmill 5L/5R w/ 24kg

Farmers walk + 2000m run + Farmers walk

20110709:

Did some odd lifts/grip work w/ 24kg KB

Bottoms Up Clean 5x5
Waiter Press 5x5
Tame the Arc 5x5
Hot Potato 40x5

David Boyle
07-11-2011, 12:39 PM
20110711

Baseline:

KB PT 10:00
(TGU/Windmills/OHS/Snatches/Figure 8..etc etc)

Strength:

Squat:
45lbsx10
135lbsx5
185lbsx3
225lbsx2
275lbs x 3 x 5

Work Capacity/Stamina:

Hang Power Clean + Front Squat + Push Jerk COMPLEX
10-8-6-4-2
Weight Used
10’s – 135lbs
8’s – 145lbs
6’s – 155lbs
4’s – 165lbs
2’s – 175lbs
***Do 10 push-ups every time you let go of the bar or the weight touches the floor
***Even when you change the weight

27:00 w/ breaks and 100 total pushups..ie penalties/change weight

Found this workout in my archives on my external HD. Modified it somewhat...was going to go back up the ladder and decided against it. My lungs were there...but my knees felt a little tender.

SEALFIT.com was slow this morning and I was unable to get the wod for today. So I programmed my own workout. I miss doing the SS linear progression for squats/front squats/press/dead-lift...I may do this on MON-WED-FRI and still try to do the conditioning on SF.com. I did this somewhat around the beginning of this year w/ pretty good results.

Things to note/consider:

-Over-training (easy to do w/ sealfit...haha)
-Under-eating (been doing leangains I.F for 3 weeks now...sometimes I feel under-fed)
-Injury prevention (going to Quantico VA Aug-7 - Sept 23 for military training)
-Obstacle Course (OC) training - need to start hitting the O.C. more and fit it into my weekly training...(have to run through it 5 times in flak/kevlar in under 30min)

David Boyle
07-12-2011, 09:32 AM
Last Night 20110711 1900 - 2000 :

20:00 Heavy bag routine

KB complex

Clean + Front Squat + Jerk x 10
Snatch + Swing + Tame the Arc x 10

Ab Wheel roll-outs x 10
Russian Twists w/ 16kg KB x 20
Sit and reach x 20
Plank Holds x 3:00 (60 sec each side x front/left/right)

This was a boredom workout...Which ended up costing me cause I was unable to get to sleep and had to be up in the morning @ 0430.

David Boyle
07-13-2011, 01:34 PM
Last (2) days have been brutal....

Today 20110713:

Baseline:

Barbell Complex 65lbs - 85lbs - 95lbs
deadlift-bent row-hang clean-front squat-push press-back squat

w/ burpee chaser after each complex = 6 burpees

Strength:

Clean&Jerk

-Worked up to 90kg and just felt gassed body/mind...maybe a little under-trained, under-fed..etc etc. Last month did 110kg...

Yesterday 20110712:

Boots/Utilities/Flak (110 degrees)

50-40-30-20-10

Wall-balls + KB Swings + box jumps

After 30min of being outside...I made it to the end of the (30 wall-balls)...It was a black flag outside...

If this is one of the side effects of leaning out...(lost 6lbs) from I.F....may have to program AGAIN differently. I want to be lean and fit...but I don't want to lose too much strength/power....

My thoughts:

May have to switch to a linear progression S.S. or 5-3-1 programming...w/ an olympic lift in the mix here an there.

Cardio is going up...which I like. I'm leaning out too...but I hate to feel weak....

Going to go back to the lab and start Frankenstein'n.

David Boyle
07-18-2011, 01:12 PM
Was on the rifle range last week...hot as hades.

Updates on training:

-Started 5-3-1 modified today.
-Focusing on Bench Press/Dead-lift/High-Bar Back Squat/Front Squat
-Conditioning will in form of Sealfit/Classic crossfit wods...fran, helen, diane, elizabeth..etc.etc
-All training will be in boots/utes w/ flak when applicable

Today 20110718 boots/utes

Bench Press
5x145lbs
5x165lbs
16x185lbs

Deadlift
5x225lbs
5x260lbs
8x295lbs

(felt unbalanced on deads...kept rising up on my toes for some reason...didn't want to force it too much...will hit 10 or higher on the rep count next time)

Conditioning:
15 rounds of:
3 handstand pushups
6 pistol squats
9 kb swings @ 70lbs
21-15-9:
push press @ 95lbs
pull-ups (kipping)

48:00

Yesterday 20110717

3 rounds:
1km run
10 KB Jerks @ 70lbs
20 KB swings

21:00

Rest day 20110716-20110715

20110714

w/flak jacket

1km run
30 pushups
30 air-squats
30 sit-ups
10 burpees
10 windmills
1km run
30 pushups
30 frog jumps
30 flutter kicks
10 burpees
foam rolling

David Boyle
07-19-2011, 12:33 PM
Today 20110719

KB PT/Warmup
Windmills/HotPotato/H2H/Snatch/Press w/ 16kg

Conditioning:
from sealfit.com

5 Rounds:
15 deadlifts @ 135lbs
10 box jumps @ 24"
5 burpees

8:09

Afterwards:
(2) 400m sprints on treadmill
(1) 3min plank hold (front/left/right-60 sec each way)
(12) Turkish-Get-Ups (45lbs/60lbs/70lbs - 6 overhead-squat / 6 lunge)

David Boyle
07-20-2011, 12:59 PM
Today 20110720

Morning PT w/ marines:

KB press 3x5 (70lbs) + MARSOC short-card x 1

Afternoon PT

Baseline/Warmup

Kettebell Get-ups w/ 45lbs/50lbs/60lbs/70lbs
(4) per bell

Strength:

Power-Clean/Front Squat
8x45lbs
6x135lbs
4x155lbs
3x185lbs
3x205lbs
3x225lbs
FAILED @ 230LBS - could not get under that bar to save my life...did 3 attempts and called it after that.

Work-Capacity/Conditioning:

Crossfit's "Elizabeth"
21-15-9 reps:
Squat-Cleans + Ring Dips

11:35

David Boyle
07-25-2011, 01:28 PM
Haven't been able to post for a few days...here is the latest and greatest on my training...

12 days and a wake up till the M.A.C.E.

Today (monday 20110725)

Power Clean to Front-Squat
154lbsx3
174lbsx3
204lbsx6

Clean/Jerk
204lbsx2/2/2

Conditioning:
Nancy:
5 rounds
95lb overhead squat x 15
400m run (woodway curve treadmill w/ boots)
21:00

Yesterday (sunday 20110724)

Did some skill work to include handstand practice, kong vaults, depth jumps, high box jumps, and rolls.

Snatch
64lbsx3
108lbsx3
130lbsx3
152lbsx3
(172lbsxFail...couldn't get under it)

Clean & Jerk
172lbx3/3/3

Deadlift
172lbsx5
260lbsx5
304lbsx7
304lbsx5

Saturday 20110723 (had to go to work)

Armed Girev Sprot Forces Program
(from Pavel Tsatsouline Russian Kettlebell Challange book)

(**reps total both sides)

PRESS
32kg x 16 / 24kg x 16 / 16kg x 24

SNATCH
32kg x 16 / 24kg x 24 / 16kg x 40

OVER-HEAD SQUAT
32kg x 8 / 24kg x 16 / 16kg x 40

(2) KB CLEAN
32kg x 8 / 24kg x 10 / 16kg x 20

JERK
32kg x 16 / 24kg x 24 / 16kg x 40

Ab-Wheel x 20

Friday 20110722

High-Bar Back Squat
135x5
175x5
230x12

Conditioning:
Did (4) out of (7) rounds of "Manion"
29 back squats @ 135lbs
400m run (on woodward curve treadmill)

Time crunch on this one...didn't have a lot of it...wish I would've finished it.

Thursday 20110721

15 minute heavy bag
2km run w/ flak jacket

David Boyle
07-27-2011, 03:56 PM
20110726

4RDS

400m run on woodward curve treadmill
30 KB swings @ 70lbs
30 squat cleans w/ (2) 40lb dumb-bells

David Boyle
07-28-2011, 12:55 PM
Today 20110728

Worked on my barbell snatch today...the gym on base got some "jerk boxes" yesterday. Worked on snatch from the hang and then full.

95lbs - 135lbs

Barbell Clean/Press
135x5
155x3
175x1
185xF

Dead-hang Pull-up + Handstand Push-up descending ladder
21-18-15-12-10

Yesterday 20110727

Rest day...sort of..lol

Heavy bag routine x 15 min
1km run w/ boots/flak jacket w/ sappi plates

David Boyle
08-02-2011, 07:14 AM
20110801


Morning PT w/ Marines:

-Dynamic warm-up + 400m run
-MARSOC short-card x 1

PM session after work:

ROM drills + Windmills + Get-ups

Front Squat
45x10
135x5
185x5
195x5
205x5

5rds @ 155lbs:
12 deads
9 hang power-cleans
6 push jerks

17:48

(2) 400m runs on "curve" treamill
50-situps

20110731

1 leg on/off jumps w/ low barrier 4x6
depth jumps w/ pause + 5yd sprint 4x4

Box jumps
-worked up to a 50...pretty stoked about that.

20110730: Rest Day

20110729

KB ROM drills

21-15-9 reps of:
Curtis P's
Burpees
4ct mountian climbers

David Boyle
10-13-2011, 03:35 PM
Back to posting again. Was in VA for 7 weeks and been back in AZ for almost 3.5 weeks. On a modified 531 program for the time being.

Today:

Clean to Front Squat
135lbsx5
155lbsx5
165lbsx3
185lbsx10

Power Snatch to Over-head Squat
95lbsx10
115lbsx10
125lbsx10

Conditioning:
21 handstand pushups
21 pullups
21 ring dips
500m row
15 hand stand pushups
15 pullups
15 dips
500m row

Yesterday:

Bench Press
135x5
155x3
205x10

Hang Power Cleans
135lbsx5
155lbsx5
185lbsx5

Power Snatch
95lbsx10
115lbs x10
115lbsx10

Incline Bench Press + Dumbbell Rows (superset)
135lbs x 10
70lb rows x 20

David Boyle
10-14-2011, 09:59 AM
Today 20111012:

Combat Conditioning this morning w/ marines..

boots/utilities/flak jacket.

*2 Burpees
First Repetition: (10) KB presses with each arm
*4 Burpees
Second Repetition: (10) KB snatches or high pulls with each arm
*6 Burpees
Third Repetition: (10) KB cleans with each arm
*8 Burpees
Fourth Repetition: (15) KB curls
*10 Burpees
Fifth Repetition: (15) KB behind the head presses
*12 Burpees
Sixth Repetition: (10) Plyo Pushups using KB
*14 Burpees
Seventh Repetition: (20) Goblet Squats
*16 Burpees
Eighth Repetition: (20) KB Flip Swings
*18 Burpees
Ninth Repetition: (20) Figure 8 to hold
*20 Burpees
Tenth Repetition: (10) Tame the Arc each arm

180 total reps w/ KB
110 burpees

David Boyle
10-20-2011, 09:51 AM
20111019

Back Squat
185x3
225x3
255x9

Clean & Jerk
135lbsx3/155lbsx3/165lbsx3/185lbsx3/185lbsx3

Muscle up on rings (first time ever done this)
Box Jumps

Afterwards did some log (63lb) carries

20111018
Rest Day

20111017

Dead-lift
225x3
275x3
315x10

Bench Press
155lbx3
185lbx3
215lbx8

Hang Power Snatch
95lbsx10
115lbsx10
115lbsx10

20111016

Did some Parkour basics w/ kids
rolls, vaults, and climbs

David Boyle
02-29-2012, 03:23 PM
In Japan right now on deployment....so I'm a day ahead. Started a S.S. linear progression this past Monday.

20120229

Front Squat 215lbs 3 x 5
Dead-lift 335lbs 1 x 5

afterwards did:
800m run
30 jumping lunges
30 pushups
30 situps
800m run
25 chest 2 bar pullups
80 overhead stationary lunges
25 star jumps
400m run

20120228

500m row (warmup)
Burg. warmup
Hang Power Snatch + Snatch Complex + bar muscle up + 10 supermans at top
95lbs x 3/115lbs x 3/ 135lbs x 3/ 135lbs x 2

20120227

Back Squat
256lbs 3 x 5
Bench Press 205lbs 3 x 5
afterwards did some arm workouts

28kg KB swings x 20 x 5 sets + 20 pushups x 2 sets

David Boyle
04-19-2012, 04:16 PM
Yesterday 20120419

500m row warm-up

Powercleans
135lbs x 5/155lbs x 3/175lbs x 5/185lbs x 5/185lbs x 5

Hang (below knee) Snatch
95lbs x 5/115lbs x 5/135lbs x 5/135lbs x 4

Snatch Push Press + Over-head Squat
135lbs x 3 + 3 x 2

Conditioning (some-what):
2 Rounds;
20 push-press @ 95lbs
20 hand release pushups
20 dead-hang pull-ups

Last few sessions:

20120418

KB Clean & Jerks x 20 reps x 3 sets (70lb)
Floor wipers x 10 x 3 sets on pull-up bar
KB Snatch + Windmill + Turkish Get Up x 2 x 3 sets w/ (70lbs)
(light day)

20120417

Front Squat
135lbs x 5/185lbs x 3/205lbs x 2/225lbs x 3 sets of 5 reps

Dead-lift
135lbs x 5 x 2 sets/225lbs x 5/275lbs x 3/335lbs x 2/365lbs x 3

Press + Push Press + Push Jerk x 3 x 3 sets w/ 135lbs
Muscle up on bar + 10 pullups x 2

David Boyle
04-19-2012, 09:06 PM
Today 20120420 (Japanese dtg)

Shogun Crossfit WOD x 2 (Kadena AFB)

WOD 1

500m row time trial - 1:34

Tabata Row - 20 seconds on 10 seconds off for 8 rounds - 7 calories was lowest score

WOD 2

Crossfit Total -.....No belt:mad:

Squat - 275lbs / 295lbs / 345lbs Fail

Press - 155lbs / 175lbs / 185lbs Fail

Dead-lift - 335lbs / 385lbs / 415lbs Fail

Total 855lbs

All my lifts were low but had a great time.

David Boyle
04-21-2012, 02:17 PM
20120422:

-After 24 duty...only 4 hours of sleep.

Day 1 of "Basic Rep Cycle from C.A."

Snatch
135lbs x 3 reps x 5 sets

Snatch Pull
135lbs x 4 reps x 5 sets
first time doing these...felt a little awkward.

Pause Back Squats
205lbs x 5 reps x 5 sets

All in all not a bad session. Didn't go to failure and felt really good coming out of the gym...like I could've done a lot more...wanted to crank out a conditioning session, but didn't. Save that for tomorrow.

David Boyle
04-22-2012, 07:26 PM
20120423

Day 2

Behind neck split jerks
135lbs x 5
185lbs x 3
205lbs x 2
225lbs x 1
235lbs x 1 x 3

Power Snatch
135lbs x 3 x 5

Push Press
155lbs x 5 x 3

KB Press x 5 x 2 @ 70lbs
10 handstand pushups
10 pull-ups

Conditioning:

"Hangover"
10 KB swings @ 70lbs
1 burpee
10 KBS
2 burpee
on up to 10 swings + 10 burpees

This sucked to say the least...outside, Japan is humid and muggy today...

David Boyle
04-23-2012, 06:33 PM
20120424

Day 3

Cleans
180lbs x 3 x 5

Clean Pulls
205lbs x 4 x 5
*don't know if I was doing these right...

Front Squat
225lbs x 3 x 5

Conditioning:

"Fran"...21-15-9 reps of:
95lb thrusters+ kipping pullups

4:12

*I think I may have got sub 4 if my legs were fresh...? My kipping pullups look like a un-coordinated Andre the Giant...lol

David Boyle
04-24-2012, 06:25 PM
20120425

Hang Snatch (below the knee)

115lbs x 2 reps x 5 sets

Snatch Push Press + Over-head Squat x 3 x 2 + 3 sets
165lbs x 3 x 2 + 3

Conditioning:

5 power cleans @ 185lbs
12 burpees
15 pull-ups (dead-hang + kipping)

16:35