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Old 06-09-2009, 09:18 AM   #41
David Boyle
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090607

Had a picnic w/ my church.

Running around playing football.

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

So took Monday off to rest.
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Old 06-09-2009, 07:07 PM   #42
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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.
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Old 06-10-2009, 09:10 AM   #43
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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
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Old 06-10-2009, 11:01 AM   #44
Chris Salvato
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Quote:
Originally Posted by David Boyle View Post
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.
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Old 06-10-2009, 06:25 PM   #45
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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!
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Old 06-12-2009, 05:59 PM   #46
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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!
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Old 06-16-2009, 08:09 PM   #47
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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!
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Old 06-17-2009, 06:08 PM   #48
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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
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Old 06-18-2009, 06:44 PM   #49
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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.
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Old 06-19-2009, 03:19 PM   #50
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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.
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