Semper Fi Conditioning

[David Boyle]

Originally Posted by David Boyle

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]

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.... 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...

[David Boyle]

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.

[David Boyle]

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]

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.....

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

[David Boyle]

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]

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]

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]

090629

Clean & Jerk

95x5
135x5
185x7

Dead-lift

185x5
335x5
355x5
365x2

[Chris Salvato]

Originally Posted by David Boyle

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?