Semper Fi Conditioning

[David Boyle]

As of August 18 I've been focusing on more military training (MARSOC/RECON/SOF) style strength/conditioning.. I'm going to stay ready so I don't have to get ready!

Last few training sessions:
Today-90 degrees
(1) mile run w/ boots,utes,flak(sappis), & gas mask
20 KB jerks w/ 32kg KB
40 KB snatch w/ 24kg KB
16:00

Yesterday-88 degrees
5k (25:00 deliberate/not trying to PR or anything)
MARSOC shortcard x 1
19:00
Earlier that day did the following:
Pwr Cln to Front-Squat
135x5/175x3/185x10
Dead-Lift
185x5/235x3/305x3/335x5/335x4
Overhead Squat
95x5/115x5/135x5
3 rounds:
Rope climb + dips

100913
Done in (Boots/utes/flak)
88lb kettlebell press 3x3
(2.5) rounds: 7 dead-lift 245lbs+7 Thrusters 135lbs+7 Burpees+7 knees to elbows+7 handstand pushups+7 pullups+7 Kettlebell swings 88lbs.
Couldn't do the whole 7 rds due to time contraints.

100912
3 mile ruck w/ 65lbs gear/pack. W/ (2) breaks ...straps on pack snapped mid-way.
Full utilities plus flak and sappis
51:00
Earlier that day:
5 rounds: 10 pullups + 10 HSPUS

100911
Modified "Helton" Crossfit.com wod
Only had (1) 53lb KB
3 rds:
800m run
30 Squat Cleans Left
30 Squat Cleans Right
30 Burpees
48:26.

100910
Rest

100909
Power Snatch
95x5/115x5/135x3/155x2
Clean&Jerk
155x3/175x3/195x2/195x1/185x1/175x1/165x1/155x1
Afterwards did MARSOC Short Card x1 (boots/utes)

100908
Front Squat
135x5/155x5/175x10
Dead-Lift
245x5/275x5/315x9
Afterwards:
5 RDS
Front Squat x 10 (135lbs)
Dead-Lift x 10 (245lbs)
Hip pocket workout...no time. This was brutal though.

That is pretty much the tone of my training has of mid August.

[David Boyle]

Today
1st Seal-Fit workout.

This is going to be the programing I'll follow for the time being. Really mirrors what I'm trying to accomplish.

Had to modify due to being on leave and lack of gear.

Warm-Up
800m run
50 Situps
50 Pushups
800m run

Strength
32kg KB Cln/Prs 5x5

Stamina
30 KB press (24kg) + 100m farmers walk (123lbs) x 2

Work Capacity
400m walking lunge
200 KB snatch (16kg)
400m walking lunge

Durability
10 min abdominals

Legs felt really tired after the lunges. First time ever doing walking lunges for a workout. Completed everything in about an hour.

[David Boyle]

Came off leave today and was able to come super close to doing my 1st official SealFit wod. Time was an issue not my ability or stamina. I've noticed that I.F. and SealFit do not work for me that well. I ate like a champ b/f bedtime last night and ate a big breakfast this morning and felt like beast...haha. Serious though.

Today 100922
Seal Fit wod

Warmup
3 rounds
400m run + 20wallballs+20pushups

Strength
Find 3 rep max back squat
225x3
275x3
295x3
315x3 PR
325x3 PR
335x2 PR
(I haven't squatted anything over 300lbs in my life. 1st time....sounds crazy and hard to believe but true.)

Stamina
Chipper
15 Squats (90% of 3 rep max) + 50 step ups w/ (2) 35lb dumb-bells + 800m buddy carry.
(used 295lbs for squats, did the step ups, however didn't have anyone to carry)

Work Capacity
For time using (115lbs) clean&jerk:
30 clean&jerks
400m run
20 clean&jerks
800m run
10 clean&jerks
1mile
19:50

Durability
15 100meter sprints
Planks
(only had time to do (5) 100m sprints. Body was surprisinly willing and had some juice in the tank..., but work had to come first.)

Yesterday
100921
AMRAP 20:00:
5 dead-hang pullups
15 KB swings (24kg)
15 pushups.
16RDS.
(felt super under-fed and weak...IF is not clicking w/ my current training programming...)

100920
Kettlebell "Fran"
(doubled up on the 21-15-9 reps...)
42-30-18 KB Swing/thrusters (53lb KB) + dead-hang pull-ups.
17:00.
10min later ran 3miles (light pace).
(broke off from this...swing thrusters are no joke.)

[David Boyle]

Prep'n for the MCAS Miramar Airshow and getting ready for a PCS move in Oct.....

Last few training sessions:

Today 100927:

Warmup-15 minutes of sand-bag get-ups w/ 120lb sandbag

Work Capacity
5 Rounds:
30 swings w/24kg
30 pullups
500m row
35:45....ugh I was so beat up on rds 4-5.

Strength/Stamina
25 bench press @ bw (195lbs)
100 "crossfit" pushups
10 rope climbs....only did (5)
No time really..had to cut it short. Didn't time this chipper either. Bench press felt easy though...pushups sucked.

100926 Yesterday:
32kg Kettlebell Clean/Press Ladder + Dead-hang pullups
1,2,3,4,5 - 1,2,3,4,5 - 1,2,3,4,5

100925
400m farmers walk w/ 148lbs -(1) 70lb KB left hand/ (2) KBs 53lb/25lb right hand- (alt every 50m)
10RDS of 5 dead-hang pullups/10 pushups/15 squats. Boots/utilities/flak/sappis
= 25lb vest.
19:25.

100924
Morning training-
Clean&Jerk 135x5/185x1/205x2/215x1...
(felt really weak on these)
Dead-Lift 205x5/225x3/315x1/385x1/405x1...
(Had not pulled anything over 385 in over a year...felt like I could've pulled a "ugly" 425..maybe)

Afternoon training-.
3.3 mile run + MARSOC shortcard x 1.

[David Boyle]

100928

Not a lot of time this morning

Worked up to a (3) rep front squat max = 245lbs (pr)

Work Capacity:
25minutes max rounds of:
4-Curtis P's
5 KB Squat Snatch (5L/5R) w/ 16kg
6 Dive Bomber Pushups

6 rounds.

First time in a bit doing training like this first thing in the morning. May have to eat some chow before I do this again.

Didn't have time for durability which was a 3mile run.

[David Boyle]

Today 100920

Warmup
800m run

Strength
Dead-lift
225x5 315x3 385x3
felt weak as heck on deads today

Stamina
4 rounds
345lb deadlift
15 leg raises
no time noted

Work Capacity
Fight Gone Bad x 3 rounds
1st time doing this wod..and I left my tally at the gym....and I could care less..haha

Durability
3 mile run
25:00

[David Boyle]

Rest days from 100930-100104
Airshow...no time to PT.

Today - 101005

Warmup:
1mile run + 21-15-9 thrusters/situps
(9:00)

Work Capacity
AMRAP 30 min:
5 burpees
10 pistols (5L/5R)
15 knees to elbows
(7 rds)
(really surprised about my pistols....hadn't done these since my parkour days in 2008 and was getting them pretty good.)

Strength
Work up to 1 Clean
135x5
185x2
205x1
235lbx3 failed attempts and got it on the 4th...ugh...think the jump in weight through me off.
(not a PR..245 is PR)

Stamina
5 rounds
(3) Clean (190lbs)
20 jumping lunges
(8:30)

Feels good to be back at it.

[David Boyle]

101006

Didn't have the time or the gear to complete SealFit as rx'd today.

Warmup
16kg KB H2H juggle 10min
(called for sandbag work for 15min)

Strength
Work up 1 rep max push press
135x3
155x3
185x1
205x1
225x1
235x1
245xF...Almost dropped 245lbs on my head

Stamina
15 push-press @ 205lbs + 5 rope climbs
(called for 10 rope climbs + 800m run w/ sandbag)

Work Capacity
5 rounds:
10 deadlift @ 225lbs
25 pushups
400m row

21:30.

Durability
3 mile run @ moderate pace

no time for the durability session...will try to make the 3mile run up later on today/tonight.

this edit at 1953...no running for me tonight. DOMS has just struck my legs and glutes to an extrreme

[David Boyle]

101007

Strength/Stamina

70lb Kettebell Press + Deadhang pullup ladder
(2,4,6,8,10) x 3 rungs

-last rung subbed 70lb KB snatch for pull-ups.

15:00.

Durability

3 mile run around neighborhood w/ hill

23:00

[David Boyle]

101010

100 dead-hang pullups
200 pushups
100 situps

101009

Rest


101008

100 squats
100 pushups

Been feeling sick and under the weather the last few days...didn't want to push it too hard and get worse.