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Old 06-14-2013, 12:46 AM   #371
David Boyle
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20130614

Power Clean
225lbs x 3
225lbs x 3
225lbs x 3
225lbs x 3

conditioning:
5 rounds:
25 KB swings @ 62lbs
60 yd sprint
2:00 rest between rounds

Pushing 100+ outside in AFG....my crew and I are adapting pretty well...

Heat and altitude are slowly becoming a non-factor.
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Old 06-15-2013, 02:48 AM   #372
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20130615

SINISTER SATURDAY W/ FLAK N SAPPIS

Event 1
25 Curtis P’s @ 95lbs

Event 2
20 KB sprawl snatch @ 45lbs/53lbs
40 yd over-head or racked walking lunge (45lb bar)
20 KB sprawl front squat @ 45lbs/53lbs
40 yd over-head or racked walking lunge (45lb bar)

Event 3
1-10 rep ladders of sprawl knees w/ MCMAP pads
Planks x 3:00

This was a good session....everyone put out...the lunges were pretty brutal. The sprawl knees at the end was a smoker.

Later on.....

5 rounds:
10 KB press @ 62lbs (5/5)
1 rope climb @ 18ft
20 situps

15 minute of heavy bag work

*first time doing KB press with my weak shoulder (right)....all and all felt decent.,
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Old 06-17-2013, 01:27 AM   #373
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20130617

*weighed in today...just curious...198lbs.

I taped myself too...
USMC tape standards are so out of wack..had a 16 inch neck w/ a 34 inch waist...for 15% bf.

Back Squat
330lbs x 5
330lbs x 5
330lbs x 5
(2nd/3rd sets pretty tough...got em though)

Press
145lbs x 5
145lbs x 5
145lbs x 5

Conditioning:
7 Minutes Left, Down by 6
Complete 2 rounds:
1 minute - Max Rep 50 lbs DB Push Press
Rest 1 minute
1 minute - Max Rep 50 lbs Weighted Pull Ups
Rest 1 minute
1 minute - Row for Calories
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.

*from Crossfit football

not a bad session...easier than what i thought...makes me wonder how tomorrows CFFB session is going to be....haha
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Old 06-18-2013, 01:09 AM   #374
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20130618

Deadlift
225lb x 4
315lb x 3
355lb x 2
365lb x 5

Conditioning:
Complete 3 rounds:
Muscle Clean then a Push Press...
(without taking hands off bar/bar must start on ground each rep)

Round 1 - 10 reps @ 135lbs
Round 2 - 11 reps @ 145lbs
Round 3 - 12 reps @ 155lbs

50 evil wheels

5 rounds:
5 thai burpees
10 deadlifts @ 225lbs
15 ball slams @ 16lbs
250m row
*didn't time it..

All and all felt very energetic and strong this morning.
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Old 06-20-2013, 01:52 AM   #375
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20130620

Conditioning was before strength today;;
60 Yard Pro Long Shuttle x 5 reps
-On the flight line..with slipping and sliding every stop...lol.
20 sec was fastest time.

Front Squat
225lbsx3
275lbsx2
285lbsx3
285lbsx3
290lbsx3
295lbsx2

Bench Press
185lbs x 2 sets of 5
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Old 06-21-2013, 12:52 AM   #376
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20130621

Power Cleans
185lbs x 3
225lbs x 2
230lbs x 3
230lbs x 3
230lbs x 3
*tweeked my wrist a little...

Strict Chin ups
11/13/11

Conditioning:
EMOM:
Death By Ball Slam with a 2 Burpee Buy In
-Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.

*At the top of each and every minute do 2 burpees

Had to build some sandbags for this...all were legit...40-41lbs.

Got 12 rounds.
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Old 06-22-2013, 04:31 AM   #377
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20130622

Sinister Saturday

5 Rounds
5 Cleans @ 225lbs
106yd farmers walk w/ (120lbs/130lbs/140lbs/140lbs/130lbs)

2 mile run

50 commando planks

* this workout was hard...right wrist was sore from yesterdays power-cleans....had 3 other Marines do this...done in under an hour.

Had to adjust our deployment shirt, due to copyrights....this one is a lot better.
Attached Images
File Type: jpg ss3.jpg (8.6 KB, 4 views)
File Type: jpg ss2.jpg (10.4 KB, 4 views)
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Old 06-24-2013, 12:49 AM   #378
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20130624

Back Squat (high-bar)
325lbsx2
340lbsx5
340lbsx5
340lbsx4
*totally lost all tension in the bottom on the 5th rep...couldn't come up with it...

Press (barbell)
135lbsx3
145lbsx2
150lbsx5 x 5 x 5

Conditioning:
AMRAP 12 minutes
30 overhead walking lunge w/ 45lb plate overhead
15 diamond pushups
4 rounds
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Old 06-24-2013, 05:50 AM   #379
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20130624


"happy hour" training

5 broadjump burpee buy in before each section

A. KB Snatch @ 62lb
20/18/16/14/12/10/8/6/4/2 (total reps=L/R side)

B. Hand Stand Pushups
10-9-8-7-6-5-4-3-2-1



serious heat @ 110 degrees in AFG..this workout sucked the life out ya...
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Old 06-25-2013, 01:08 AM   #380
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20130625


H2H Kettlebell / juggling warmup w/ 16kg KB

Deadlifts
315lbs x 3
365lbs x 2
375lbs x 5

Deadhang pullups
15/10/9

Conditioning:
5 rounds
3 snatch pull
3 power snatch
3 behind neck snatch push press

135lbs/145lbs/145lbs/145lbs/145lbs
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