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-   -   Semper Fi Conditioning (http://www.catalystathletics.com/forum/showthread.php?t=4149)

David Boyle 04-08-2009 02:29 PM

Semper Fi Conditioning
 
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/i...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

Quote:

Originally Posted by George Mounce (Post 54994)
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.


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