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Old 06-02-2013, 06:09 AM   #361
David Boyle
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20130602

Rest Day.

Little sore today...nothing major. Weight still at a steady 200lbs.

Shirts done...awaiting there arrival!

Front of shirt:

"No Rest for the Wicked"
Sinister Saturday
OEF 13-1


Back of shirt:

Open the Gates of Hell
Our Pain Will Be Legendary

Bad ass!!
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File Type: jpg wm-back.jpg (20.2 KB, 3 views)
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Old 06-03-2013, 02:19 AM   #362
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20130603
Morning Session

Back Squat
325lbs 3 sets of 5
*felt decent on these. 2nd set felt great.

Push Press
185lbs 3 sets of 5
*felt great. Shoulder didn't bother me at all on these.
*shortly after this workout....I noticed a slight stinger in my right neck muscle...weird.

Conditioning/Stamina session:
10 rope climbs @ 15ft
50 handstand pushups
40 back squats @ 225lbs

*Got this workout from crossfit football. HSPU were difficult, everything else was manageable.

Weight this morning was 203lbs. Had 3 steaks last night with some salad and pita-bread. Big bowl of oatmeal with protein powder and peanut butter this morning for breakfast....felt pretty heavy today...
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Old 06-04-2013, 01:10 AM
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Old 06-04-2013, 01:18 AM   #363
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20130604

Clean Pull + Hang Clean (1+1) x 2 x 5
135lbs
185lbs
205lbs
225lbs
225lbs
*felt good, working with percentages instead of "by feel" for this program.

Deadlifts x 5 x 2
335lbs
335lbs

Conditioning:
4 rounds of following complex:
7 times....
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

95lbs/115lbs/135lbs/135lbs

*didn't drop the weight, we were talking a bunch of shit to each other...there were some burpee penalty's for dropping the bar....fun times!

Picture from this past Sinister Saturday...its great to have a crew that loves to train hard!
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Old 06-05-2013, 12:48 AM   #364
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20130605

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

Felt like I had nothing in tank today...no legs, no lungs, nothing at all....

This week I've ate a pretty epic diet as far as calories, fat, carbs, and protein....70s big would be proud. I have noticed with the increase of starchy carbs, I feel more bloated and my stomach gets cramps/pain. I'm going to switch things up in the carb department...nothing low, but better choices. I may have to wake up earlier to get a better breakfast consisting of eggs and bacon...vs the oatmeal w/ protein and peanut butter I've been having for the last 2 weeks. I'm not stressing, but I felt as if I should've beasted it more today and I was gassed tremendously.
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Old 06-06-2013, 06:49 AM   #365
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20130606

Woke up early feeling like a bloated pig...so I decided I was going to change up my diet to a more power athlete/John Wilbourn approach...which is pretty easy out here. So anyways, woke up and got a to go plate w/ eggs, bacon, grapefruit, and veggis. Had a good lunch too. Was going to take the day off...but felt that urge to train...and train I did...

front squat
275lbs x 2
285lbs x 3
285lbs x 3
285lbs x 3
(felt great!)

not enough time to hit pendlay rows...went right into conditioning...

5 rounds:
5 box jumps @ 24"
10 dead-hang pullups
15 swing flip to thruster combo w/ 24kg KB

no time ....did this with buddy...it was a good 112 degrees outside....it was a good finisher.
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Old 06-07-2013, 02:38 AM   #366
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20130607

Power Cleans
135lbs x 5
185ls x 3
205lbs x 3
225lbs x 3
235lbs x 3
235lbs x 2
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Old 06-08-2013, 03:25 AM   #367
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20130608

Sinister Saturday w/ FLAK/SAPPIs

10-9-8-7-6-5-4-3-2-1 reps w/ 40 yd shuttle run between rounds:
push jerks @ 135lbs
front squats @ 135lbs

followed by:

20 KB sprawl snatch
20 KB sprawl swing
20 KB sprawl cleans
20 KB sprawl front squats
20 Burpees

painful...but great! Had some good chow and coffee this morning...also had an amino shake before training....felt pretty good.
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Old 06-10-2013, 02:05 AM   #368
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20130610

CrossFit Football template officially started today.

10,000lbs
lift 10,000lbs using 1 rep from squat, press, deadlift.

Did 12 rounds at
335lb squat (high bar)
155lb press
365lb dead

Had 2 other marines working with me so this took longer then needed due to re-racking weights etc etc.

All lifts were good and everything felt dialed in. Not a bad training session.
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Old 06-12-2013, 02:27 AM   #369
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20130612

Active Rest

Did several 3 position cleans at 135lbs

25 minute heavy bag work

20130611

8 x 50 yard sprints

6 sets of 2 reps power snatch
135lbs across.
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Old 06-13-2013, 02:53 AM   #370
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20130613

front squat
255lbs x 3
280lbs x 2
285lbs x 3 x 3

messed around with some bench press after....but shoulder was not having it.

conditioning:

10min AMRAP w/ 2 45lb dumbbells
bent over rows
power cleans (hang)
push press

did 7 rounds + 7/7/2
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