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Old 06-26-2010, 08:11 PM   #151
David Boyle
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After the pain... haha
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Old 06-27-2010, 11:08 AM   #152
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100627

Warmup

20 side-straddle-hops
10 burpees
20 cossack squats

Conditioning

Trail run (1mile) w/ boots-utes(sleeves down) flak(no sappi)

Power/Strength

5 Rounds

10 Kettlebell Clean&Press 32kg
20 Kettlebell H2H Swings 24kg

4hrs later

3 Rounds

800m run
25 pushups
25 sit ups

No time...just bored.
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Old 06-28-2010, 03:45 PM   #153
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100628

Duty today...not a lot of time to train.

Warm up

500m row

Training

Clean & Jerks

135x6
155x3
185x2
205x2
220x2
235x1

Incline Dumb-bell Press

80lbs x 10


GHD Situps x 10

Had to bounce...maybe tomorrow.
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Old 06-29-2010, 12:37 PM   #154
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100629

Still doing IF.

Strength

Back Squat
45x10
135x5
195x4
215x3
275x2
285 x 3 x 5
(felt heavy as heck)

Conditioning

21-15-9

95lb Thrusters
225lb Dead-Lifts


9:27

This sucked real bad. Had no gas in the tank whatsoever. Thinking cause I didn't get a lot of sleep last night...and I've been killing a lot of caffeine today...felt dehydrated too.

Anyways I'm glad I did a metcon even though I didn't feel like it.

My low-bar back squats are feeling like shite. I've never been a good squatter anyways...but this is the second workout in a row where it's been feeling freaking heavy! I guess thats the point...and I know I've been cranking it w/ the conditioning for the past couple week too...so that's a cause right there I bet.

It astounds me sometimes how these top-crossfitters can get so strong...and still crank out metcons like machines...ie Kalippa, Orlando, and Everett.

I don't envy...I just would like to know...haha
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Old 06-30-2010, 08:11 PM   #155
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100630

Rest Day

PFT tomorrow.
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Old 07-04-2010, 12:38 PM   #156
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Last few days of training:


Today 100704

"Marlbora Man" w/ hills
3 rounds for time:
800m run
21 kettlebell swings w/ 53lb KB
12 burpees

Time:
17:10.

Yesterday 100703
Rest Day

100702
Bench Press
225lbs 3x5

Dead-Lift
225lbs x 5
315lbs x 5
365lbs x 5

Front Squats
185bs 3 x 3

Clean & Jerks
135x5
185x10 or something...I was just messing around and 185lbs felt superlight to play with

Then did the following
25 pullups + 30 Dead-Lifts @ 135lbs

Hit up some arms afterwards

100701

PFT
20 pullups
100 situps
20:00 3mile run
Score - 288

Later on did the following

Snatch 135lbs x 3

Cleans
135x5
155x3
195x2
245lbs x 2 Failed both times

Did the following afterwards

2 RDS:
10 KB press w/ 70lb KB

10 KB snatch w/ 70lb KB

15 box jumps
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Old 07-05-2010, 02:28 PM   #157
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100705

Dead-Hang Pull-ups

15/15/15

Heavy Bag
5:00

Light workout just to keep everything loose.

Go back to work tomorrow and the PT scheduled for tomorrow is supposed to be one of those 2.5 hour circuit "suck fests"....

Enjoy the pain!

Haha
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Old 07-09-2010, 02:28 PM   #158
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Do you run MCMAP training? I'm my command's fitness leader (Navy), but I want to run it more like I see you guys doing it at Miramar. I go lift there a few times a week in the "Big House" and I occasionally see Marines out there killing it on the field and it makes me want to do some stuff like that with my people. Do sailors ever do MCMAP out there?
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Old 07-11-2010, 12:11 AM   #159
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Quote:
Originally Posted by Josh Ferguson View Post
Do you run MCMAP training? I'm my command's fitness leader (Navy), but I want to run it more like I see you guys doing it at Miramar. I go lift there a few times a week in the "Big House" and I occasionally see Marines out there killing it on the field and it makes me want to do some stuff like that with my people. Do sailors ever do MCMAP out there?

Hey Josh,

Good to see a miramar guy on the board!

We're always getting some good PT out there on the field.

I am a MCMAP instructor and I have not seen any Navy personel doing MCMAP in a while. If your interested let me know. I graduate from the Staff Academy August 18. I'll be back to Miramar that next week.

I'm in the GAL so let me know.
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Old 07-11-2010, 12:13 AM   #160
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Last few days of training:

Today 100710
5 rounds
10 handstand pushups
10 dead-hang pull-ups
10 ab wheel rollouts
no time noted.

Yesterday 100709
Staff Crs PT
3 Mile run w/ various bodyweight exercises along the way (pushups, burpees, situps, and lunges)

My PT
Hight Bar Squats
135lbsx5 185lbsx5 225lbsx5 245lbsx5
Dead-Lifts
135lbsx10 225lbsx5 315lbsx5 385lbsx3 365lbsx2 315lbsx5
Afterwards did some assistance exercises, arms, pull-ups, and ring work

100708
Career Crs PT
Circuit training 40min

My PT
5 Rounds
185lbs Power Clean + 10 KB Press (5l/5r) w/ 70lb KB
Didn't time it...didn't take no longer than 6-7 minutes though.

100707
Staff Course PT
Boots/Utes Circuit
This was a good workout. It had sprint, hill runs, and burpees. Right up my alley!

My PT
Did some squats and abs at the gym. Nothing major.

100706
Staff Crs PT
Circuit w/ green on green
Basic stuff, circuit training w/ 20 stations, 2:00 each station. Killed it!

My PT

Active Stretching
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