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Old 10-11-2010, 08:09 PM   #171
David Boyle
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101011
1st serious session in 3 days. Been feeling flu'ish.

WarmUp -
40 sandbag get-ups (20L/20R) w/ 105lb sandbag.

Work Capacity-
25 burpees +
100 kettlebell thrusters (53lb KB) +
100 jump squats +
25 burpees...
18:45.

Strength/Stamina (chipper) -
50 hand-stand pushups/
100 mountain climbers/
400m sandbag carry (105lb s.b.).

Durability-
1 mile run moderate pace.

Had to sub a lot today due to being on leave and lacking barbells...
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Old 10-12-2010, 11:03 PM   #172
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101012

Just finished an "aerobic bloodbath in paradise"...

Warmup:

15-10-5 reps of pistols + handstand pushups.

Work Capacity:
For time -
3 rounds:
1mile run
40 kettlebell snatches (53lb)
40 kettlebell sumo-deadlift-highpulls (70lb)...

42:45.

Durability:

100 abdominal reps.
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Old 10-14-2010, 03:50 PM   #173
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101014

Strength/Stamina

100 (deadhang)pullups/100 pushups/100 situps/100 squats

30:00

Durability/Work Capacity

3 rounds

800m run
21 KB swings 24kg
12 burpees

18:38


101013

Warmup

21-15-9 reps of:
Dead-hang pullups/pushups/body squats

Strength/Stamina


60 floor press (30L/30R) w/ 70lb KB

Work Capacity

only had time to do 2 out of the 5 rounds of this workout

15 curtis P's w/ 105lbs
400m run
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Old 10-15-2010, 05:42 PM   #174
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101015

Baseline/Warmup
800m run + 8RDS of KB complex w/ 24kg KB

Work Capacity
As Many RDS Possible in 30min:
10 Squat Clean (70lb) KB
20 Mountain Climbers
15 KB swings (24kg)

..8 rounds (smoked)

(10min later)

Strength
10x5 kettlebell press (70lb)

Stamina
3 rounds (not timed)
12 thrusters (70lb KB)
18 close-grip pullups (dead-hang)
200m sandbag carry (105lbs)...

Time was not my friend today. Had (1) more round on stamina to do and also a 3 mile durability run w/ abdominals.

God willing,,,make it up tomorrow morning.
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Old 10-16-2010, 08:28 AM   #175
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Quote:
Originally Posted by David Boyle View Post
101015

Time was not my friend today. Had (1) more round on stamina to do and also a 3 mile durability run w/ abdominals.

God willing,,,make it up tomorrow morning.

Durability
3-mile (lsd) run.
24:00.

4 sets of 50 (4 count) flutter kicks
1 set of 50 (4 count) hello dolly

Kettlebell Complex w/ 24kg
windmill + turkish get up + windmill x 6.

Knees feeling tender from all the thrusters/cleans/mountain climbers from yesterday...playing it smart.
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Old 10-18-2010, 09:06 PM   #176
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101017

Recovery

101018

Warmup:
3 rounds (80% effort)
20 pushups
20 body squats
20 KB thrusters (16kg)

Stamina
30 KB burpee-front squat
75 box jumps 24"
400m farmers walk w/123lbs (24kgKB/32kgKB alt ever 100m)

Work Capacity
21-15-9 / 41-30-18 reps:
HSPU
KB swings

9:06
(won't lie...this sucked..41 swings w/ 70lb kb isn't fun)

Durability
2 mile run (increased pace - sprinted last 400m)

Monday sealfit workouts are the worst...Since I'm on leave I have no access to heavy weights...I've been missing out on all the heavy lifting sessions on the site...still trying to maintain though...subbing and modding the best I can...
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Old 10-21-2010, 10:28 PM   #177
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101020

As Many Rounds As Possilbe (AMRAP)
10 pistols (5L/5R)
7 ring dips
9 hollow rocks.

10 rounds w/ 2:10 left.

Pistol form started to break down.

3 rounds (not-timed): 5min heavy bag work + 800m run.

Yesterday
101019


Baseline -
30 pullups/15 body thrusters (53lb kb)...

Strength -
Weighted pullup 107lbs x 2...

Stamina -
5 rounds:
3 weighted pullups (70lbs)
30 Push-press (53lb KB)...

Work Capacity
3 rounds:
20 man-makers (35lb KB)
+ 20 swings
+ 400m run.

Didn't have the time to complete last 2 rounds and durability
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Old 10-22-2010, 11:17 PM   #178
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101021

Baseline/Warmup:
200 flutterkicks
20-15-10 reps:
Burpees + OH squat (broomstick)

Strength/Stamina:
16/12/10/10/6/6/3/3 reps (L/R)
70lb Kettlbell Clean&Jerk

Work Capacity:
Body-Armor..aka "Murph".
Flak & Sappis-
1mile run
100 deadhang pullups
200pushups-300squats
1mile
62:15.

Not my best Murph..but first time I've done it by the book..unpartioned that is.

Rest day tomorrow~!

Tools of the trade today....
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Old 11-29-2010, 12:52 PM   #179
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Been doing SealFit.com to the best of my ability for the last month. PCS'd to MCAS Yuma Arizona. The gym here is not as nice as Miramar but it has enough of gear to fit the programming that I like to do.

Didn't really hit a wall to say..but I've been getting a little burned out on metcon/suck fests to be honest...I'm sure this is due to my nutrition and food intake. I'm currently doing the "geo-bachelor" thing here...I eat maybe twice a day if that...I try to go back every weekend to San Diego (the land of milk and honey...haha)

So today I started a linear progression of Starting Strength mixed with some O-Lifts. I'll do the work capacity from SealFit.com and maybe the stamina portion if it fits with my SS lift.

Today-101129

Snatch
Warmup 95lbs - 105lbs
Work Sets
135lbs 3x3


Squat
Warmup 95lbs - 225lbs
Work Sets
275lbs 3x5


No time for work capacity/metcon ...will try to make up tonight.
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Old 12-02-2010, 11:31 AM   #180
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101201

PT w/ marines

3 rounds (boots/utes)
800m run
21 KB swings 24kg
12 burpees

No time noted...this was an indoc pt session to introduce the kb swing.

KB Ladder w/ 32kg
1,2,3,4,5 (single KB) w/ 2,4,6,8,10 pullup in between
1,2,3,4,5 (double KB) w/ 1,2,3,4,5 pullup in between

Afterwards worked on some pistols and called it a night.

101130

Clean & Jerk
Warmup
45lbs - 175lbs
Work Sets
205lbs 1x5

Front Squat
Warmup
45lbs - 185lbs
Work Sets
225lbs 3x5

Conditioning
20 Curtis P's.
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