Semper Fi Conditioning

[David Boyle]

090503

"Hansen"

5 Rounds

30 KB Swings w/ 70lb KB
30 Burpees
30 GHD Situps

Time:

47:16

Took several breaks throughout....Thought I was going to barf about 3 times.

Well worth it!

[David Boyle]

090504

Hap-hazard strength day....

Bench Press (been about 3 months since I've benched)

135x5
225x5
225x5
225x5
225x5
225x4

Dead-lift (Deads felt not so good...think Hansen killed my Hams!)

225x5
315x5
365x5
365x4
365x3

Standing Barbell Mil Press

135x3
155x3

(Decided to not to push it cause I had to think about time and also I just did bench so I didn't need to do shoulder press....I was in a globo gym on base)

Front Squat (.com wod - 3-3-3-3-3)

Never did heavy front squats before...so I took it real slow and light...until the end.

135lbx3
155lbx3
175lbx3
185lbx3
205lbx3
225lbx1....(PR x 1....failed w/ #2...didn't try # 3)

Makes me wonder if it would have been different if I hadn't dead-lifted before.

[David Boyle]

090506

x.com wod Push Jerks 1-1-1-1-1-1-1

Last time I maxed out on push jerks I got 225lbs and failed at 235lbs

135x1
205x1
205x1
225x1
235x1
245x1
255 x fail....I feel I got mental on this, not saying I could have done it who knows...but I know my mind wasn't fully into it. Still glad I PR'd by 20lbs since last time.

Conditioning w/boots utes and flak jacket (body armor) and 24kg KettleBell

"ClintMac"

Combat Condtioning Wod named after Clint Estep USMC killed 2007.

20 KB Burpee Snatch (10L/10R
45yd forward crab-walk
45yd backward crab-walk
10KB Burpee Front Squat
90yd bear-crawl
20 KB Burpee Snatch/Burpee Squat combo (10L/10R Burpee Snatch +10 Front squat all done in unision)
45yd backward crab-walk
45yd bear-crawl

Time:

16:47

It was hot today on base....this workout was a smoker!

[David Boyle]

"Filthy Fifty"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Subbed double unders for 50 tuck jumps....My DU's are horrible!

First time ever doing this wod.....gotta say I hated the wall-balls the most.

After doing "Hansen" on Sunday, which consisted of 150 Burpees total....the burpees were aight!

Time:

31:00

[David Boyle]

Got this workout from CrossFit One World.

• 100 squats
• 10 shoulder presses @ 135lbs
• 10 deadlifts @275lbs
• 10 front squats @185lbs
• 10 push presses @155lbs
• 10 sumo deadlift hi-pull @135lbs
• 10 overhead squats @155lbs (subbed 135lbs-need work on OHS)
• 10 push jerks @185lbs
• 10 squat cleans @155lbs

Didn't time it cause I worked out w/ another Marine. Went at it w/ 80% intensity while paying attention to form. Noticed that my OHS is weak. Need to start working that more. All and all a good Friday workout b/f my rest day tomorrow.

[David Boyle]

Been sick since Saturday night. Totally bummed about that. Had big plans for programming some sick workouts starting Sunday.

So yea I haven't trained since Friday.

Decided to do the .com wod 1-1-1-1-1-1-1 of Power Cleans

135
185
205
205
225 PR
235 PR
245 F

Then went outside and did Grace like a dummy...haha

Got to 24 reps and pulled something in my back.

That is what I get for not properly evaluating the situation and just going off emotion.

[David Boyle]

Originally Posted by David Boyle

090410

Did a workout from Jeff Martone Tactical Athlete site.

"Tactical 10"

10 min max effort burpee combo on each arm of:

-snatch
-swing
-clean

Did 30 sets or 15 rds counting both L/R as 1 rd.

Pressed for time and had to get something in.

Here is the link for the workout.

http://www.tacticalathlete.com/tacticaltenarticle.htm

090514

Did this workout again today w/ my guys. Went over the basic fundamentals of Kettlebells and did some auxillary lifts....ie TGU's, Windmills, Bottoms Up Cleans/Press's and Waiter Press's

I was feeling a little "froggy" so I decided to do this met-con w/ a 70lb KB (2 pood)
Funny thing is I did better w/ the 2 pood than the 1.5 pood....

Got 18 rounds (36 single count) w/ "King Leonides" (nickname we give the 70)

Most importantly I felt really really good just getting out there and training again. Back has been bothering me pretty bad since I maxed on power-cleans.

Lesson learned,

Have a great weekend!

[David Boyle]

090515

METCON

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Time:

12:35

Broke up the first set of deads. Didn't have too, but did just in case of going too "out the gate"

HSPUs were rough....then I remembered I was doing 2 pood press's yesterday for PT....

2nd time doing this wod.

1st time done in 20:00.

I realized during this WOD that I'm addicted to GPP...(crossfit, kettlebell, functional conditioning)

[David Boyle]

090517

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Time:

29:36

Had to use 195lb on the bench, globo gym on base didn't have 2.5lb weights.

First time I ever did anything over 1000m on row.

Last round suffered from "premature exeration" on the 2000m!



090516

Rest Day

[David Boyle]

090517

PT w/ Marines

"Kettlebells Aren't Your Friend"

Found this workout from a crossfit affiliate on Vimeo.

The original workout called for the following:

12-9-6 reps of (16kg men-12kg women)

Double KB High Pull
Double KB Clean
Double KB Jerk
Double KB Front Squat

We modified into this:

Spartan - (2) 24kg KB
Marine - (2) 16kg KB

Double KB Snatch
Double KB Clean
Double KB Jerk
Double KB Front Squat

Unfortunatly I have this complex of not wanting to use 1pood KB's unless I'm doing H2H drills or "Filthy Fifty"....and I hate KB high pulls.

I did Spartan level w/ time of 14:00.

Pretty good workout. We all got done in under 20min and were back at work in no time.