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Old 04-08-2009, 03:29 PM   #1
David Boyle
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Default 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
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Old 04-08-2009, 06:24 PM   #2
Kevin Perry
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Welcome to the boards Ssgt. Former Shitbird Boot here

Those are good numbers, keep it up.
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Old 04-08-2009, 07:08 PM   #3
David Boyle
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Thanks man.

090408

Rest day. Even though I didn't want to.
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Old 04-09-2009, 04:06 PM   #4
David Boyle
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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!
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Old 04-11-2009, 06:45 AM   #5
David Boyle
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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
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Old 04-11-2009, 07:18 AM   #6
George Mounce
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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
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Old 05-15-2009, 05:24 PM   #7
David Boyle
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Quote:
Originally Posted by David Boyle View Post
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!
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Old 04-24-2014, 10:15 AM   #8
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20140424

5k run

25:00

seemed like it took forever to get the legs going....warmed up w/ foam roller before and did some icy hot...felt good and had no cramps like the previous runs.
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Old 04-25-2014, 12:10 PM   #9
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20140425

Snatch Pull + Hang Snatch (hip) 2+1
75kg
80kg
84kg
85kg
85kg

Clean & Jerk
70kg x 2
90kg x 1
100kg x 1
110kg x 1
115kg x 1
117kg x 1
119kg x 1
122kg x 2 miss the jerk both times

Front Squat
275lbs x 3
285lbs x 3
285lbs x 3

MARSOC short card w/ flak and sappi plate (35lbs)
30:00 took my time and felt great to be hitting outside.
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Old 05-05-2014, 02:54 PM   #10
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20140505

Took a week off from training...deload week I guess...I feel kinda chubby since I wasn't training...lol...weight was around 203lbs today.

1st week of LSU 10s program

Back Squat
295lbs x 10
265lbs x 10
265lbs x 10

Push Press
175lbs x 10
155lbs x 10
155lbs x 9

Over-Head Lunges w/ plates
40kg x 10
40kg x 10
35kg x 10

Ring Dips x 10 x 10 x 10

TGU Situps x 10 x 10 x 10 w/ 45lbs

Treated accessory lifts by a "strength by feel" format and tweaked it somewhat.

I didn't do bench today since it's hit or miss for me...I tend to have some shoulder issues when I do...

I will more than likely work on weak areas like ring dips or other pressing exercises that trouble me on this program.

I got bored w/ doing low volume training w/ heavy METCON stuff.

Goal is to focus on sprints, 5k, and CALs for conditioning.
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