Semper Fi Conditioning - Page 2

David Boyle · 04-17-2009, 07:36 AM

Woke up 0500 this morning w/ a goal to do the hero wod "Danny".

How many rds in 20min

30 box jumps @ 24"
20 push press @ 115lbs
30 pull-ups

3rds

Could not push it to the limit like I wanted too.

I think my body is telling me to rest!

Tomorrow will be a blessed sabbath both phyiscally and spirtitually.

David Boyle · 04-20-2009, 03:26 PM

Last couple days of training:

Today 090420

Combat Conditioning Session w/ Marines

10 Kettlebell Thrusters w/ (2) 24kg KB each hand
10 Leg Raises (FULL ROM)
10 Kettlebell Thrusters w/ (2) 24kg KB each hand
20 Reverse Situps
10 Kettlebell Thrusters w/ (2) 24kg KB each hand
30 Knees to Elbows
10 Kettlebell Thrusters w/ (2) 24kg KB each hand
40 Atomic Situps
10 Kettlebell Thrusters w/ (2) 24kg KB each hand
50 Anchored Situps

My time:
17:38

Yesterday 090419

100 burpees in 100 degree heat

Time:
10:42

That sucked to say the least.

David Boyle · 04-21-2009, 03:29 PM

090421

Did some Parkour, vaults (turn, monkeys, speed), rolls and jumps.

Felt good to get back at it after a long break.

Dead-lift

245 x 3
315 x 3
365 x 2
385 x 1
405 x 1
425 x 1
435 x 1 (PR)

...sad to say my trainer told me my back was a little rounded on my last two lifts. I know I was not sitting back as much as I should and fire'n my hamstrings.

Gotta get back to the form of things.

I have not pulled heavy since 090223.

Afterwards did the following conditioning WOD:

10-9-8-7-6-5-4-3-2-1 Handstand Pushups
2-4-6-8-10-12-14-16-18-20 Pullups

Alt every set.

21:03

My hands were getting sore and grip became a big issue during the later rounds.

David Boyle · 04-22-2009, 08:06 PM

Parkour Exercises

Worked on jumps, landings, kongs, and rolling for about 30 min.

Workout w/ Marines
This was crazy! I just came up w/ this sick conditioning session. Way too much to do under an hour. We were all dying. So next time we do this I'm going to modify it...not too much though!

Exercises/sets done in any order. Just complete.

Kettlebell (2) Mil Press (I used 2 70lbs KBs....big mistake 5 x 5
Kettlebell Snatch w/ 53lb 5 x 5
Wall Ball w/ 20lb ball 10ft target 20 x 5
Chest to bar pull-ups 10 x 10
Tire flips w/ plyo jump in/out 10 x 5
Sand-bag slams w/ 35lb sand-bag 20 x 5
Reverse Burpees 10 x 5
Box jumps 20 x 5 (I used 32" box)
Knees to elbows 10 x 5
Parkour rolls on concrete x 15

Well after 60 minutes of work, we were not all complete w/ everything. Most of us had about 1-2 sets left of about 2-3 exercises.

So I pulled the plug cause we had to get back to work.

Good workout out though.

David Boyle · 04-26-2009, 03:35 PM

"Marlboro Man"

3 rounds for time:

800meter Run
21 Kettlebell Swings w/ 24kg KB (53lb)
12 Burpees

Time:

18:39

Last 2 times:

20:12
22:49

This was sorta punishment for me due to my lazy nature over the last few days. Thursday was my last training day. I had a few drinks with the Teuful Hunden on Thur night....good time. However it came w/ a price...haha. So yea today hurt really bad. I am not going to lie or over claim it. It sucked! I felt like my heart was going to burst out of my chest. Great times!

David Boyle · 04-29-2009, 03:43 PM

Last two training sessions:

090429

"Fran"

4:33 (PR)

090427

"Iron-Man"

20 KB Burpee Snatch
20 KB Burpee Swing
20 KB Burpee Clean
20 KB Burpee Fron Squat
20 Burpees

10:44

Chris Salvato · 04-29-2009, 05:23 PM

VERY close to sub 4:00 man! Keep up the good work!

I am going to have to show your log to a former Marine I work with who does P90X exclusively :P

David Boyle · 04-29-2009, 06:05 PM

Quote:

Originally Posted by Chris Salvato

VERY close to sub 4:00 man! Keep up the good work!

I am going to have to show your log to a former Marine I work with who does P90X exclusively :P

Thanks bro...yea man I felt every minute and second on this one...I thought I was going to lose my lunch after this one!

yuk indeed. There are a few Marines on base that I've seen do that...if they only knew about crossfit, o-lifts, parkour, the list goes on and on....

I read your post on american parkour forums about that....spot on man!

What people don't realize is w/ p90x...there is really no goal setting...I mean how many times can you watch that dvid and get inspired....blah!

David Boyle · 04-30-2009, 01:52 PM

090430

"Elizabeth"

21-15-9

Squat Cleans @ 135lbs + Ring Dips

Time:

13:30

First time doing this wod. Gotta say it was very hard and intense. I noticed that my form and strength on squat cleans has gotten better.

I know I'm going to be real sore tomorrow though...

thinking about taking a cold bath when I get home....

anyone ever done this before?

David Boyle · 05-01-2009, 02:14 PM

090501

Dead-lifts

225 x 5
315 x 3
365 x 3
405 x 2

I really wanted to stick to a 5 x 3 set and rep scheme....but someone threw 405 on the bar and I just got greedy. I maxed out last week w/ 435 and wanted to go on a cylce working 70%-95% on a week by week basis...Next week I will be more diciplined!

Conditioning

"Kettlebell Fight Club"

3 Rounds of following using 24kg KB:

Mil Press 15L/15R
Sumo Dead-lift x 30
Plyo Pushup x 20
Flip Swings x 20
Under the leg pass x 30

Time:

21:00

Man I was hurting through this one. I didn't want to do a smoker session, but I knew my Marines didn't either, so that made me motivated,,,since we both didn't want to kill ourselves....thats a great reason to do the very thing we don't want to do....Kill bodies!