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David B

David Boyle


Last Updated: 11/25/2009

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Gender: Male
Status: Married
Age: 30
Sign: Aries

City: San Diego
State: California
Country: US
Signup Date: 1/1/2009

Blog Archive
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Tuesday, September 29, 2009 
Last Friday:

Squat (low-bar/full squat)

265 x 3 x 5

Bench Press

235 x 3 x 5

Afterwards did CrossFit.com workout "Helen"

3 rounds for time:

400m run
21 kettelbell swings w/ 24kg (53lbs)
12 pullups

Time:

10:05

Here is a video of OPT killing HELEN:



Had to work on Sabbath for the MCAS Miramar Airshow...was able to do the following between work:

CrossFit.com workout  "Diane"

21-15-9 reps:

225lbs dead-lift + hand-stand pushups

Time:

7:30 (personal record)





Monday:

Squat (low-bar/full squat)

275lb x 3 x 5.....really stoked abou this....weight felt good and I felt real strong throughout the lift

Standing over-head press

155lbs x 3 x 5

Pull-ups (true dead-hang)

12-10-8
4:03 AM 
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Tuesday, September 22, 2009 
Today was supposed to be a break...but it turned out the other way around....

Did the following bodyweight workout:

50 climb ups on 10ft wall (5 x 10)

20 Handstand pushups (2x10)

20 Ring Dips (2x10)

10 Pullups

20 knees to elbows (2x10)

The goal was to do 50 reps of each exercise for a grand total of 300....

However my shoulders/elbows/arms started to pump up w/ lactic acid from yesterdays/todays training...I know wus....
11:35 PM 
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Tuesday, September 22, 2009 
This morning did the following strength workout:

Squat

255lbs 3x5

Bench Press

225lbs 3x5

Weighted Chin-ups

Bodyweight + 35lbs 3x5

Afternoon did a complex of:

Power-clean
Front Squat
Push Press
Back Squat
Push Press

5 reps of complex = 1 RD

Did 5 rounds + 400m run and 10 ring dips after each round.

1:43 AM 
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Sunday, September 20, 2009 
Friday was the quarterly "Fran" challange that Flight Planning hosts from time 2 time.  Usually we don't get the turn out we want....sometimes we get 1 or 2 people from different sections to compete....However mortal men/women tend to cower when they hear the word "Fran"...haha.

Serious...I've been called everything from a "sadist, sicko, nut, no-soul, and mean"...for putting people through this....haha.

It's a good time nonetheless...November we'll be doing it again.

Hope see some of you all????

"Fran"

21-15-9

Thrusters 95lbs/65lbs  (men/women)
Pullups

4:48

I came out the victor on this one...but it came at a cost...I think I had a mild case of Rhabo..google search that if you don't know....

Last time I finished 2nd w/ the same time...so I don't know...I got delt w/ in my opinion.  I felt blasted afterwards.  I like it though...!!!

Here is a video if you don't know what "Fran" is.

Don't let it mis-lead you...lol!



Saturday was the Sabbath and earned rest day.

Today is Sunday...Feast of Trumpets.

Did the following:

32kg Kettlebell Press (70lbs)

5x5

1 mile run...(no time noted...just to stretch out the legs)

We're doing Elizabeth on Monday....looks like this:

 
4:02 PM 
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Thursday, September 17, 2009 
Squat (low bar/full squat)

225x5
255x5
275x3

Bench Press

225x5
235x3
225x5

Dead-Lift

225x5
295x3
315x2
405 x 3 (reset after each rep)

Afterwards taught a kettebell class...then did the following workout

21-15-9

KB Snatch (both arms)
Burpees

Time:

8:25.

Smoked!
12:29 AM 
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Saturday, September 12, 2009 
Yesterday:

Squat - Low bar/full squat

255 x 3 x 5

Bench Press

235 x 3 x 5

Dead-Lift

365 x 1 x 5

Today:

"Dirt Nasty"

...aka the 100 rep death march

***Done in boots, utilities, and flak jacket***

25 dead-lifts @ 225lbs
800m run
25 clean & jerks @ 135lbs
800m run
25 thrusters @ 95lbs
800m run
25 overhead squats @ 45lbs
800m run

No time was taken....this was a team workout done w/ the Marines in the shop.

Very hard, heavy, and fast!

9-11 really happened....hard to believe sometimes huh?



 

3:17 AM 
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Monday, September 07, 2009 
Had the blessing of doing some door 2 door preaching....spreading the good news of Heavenly Father and Mother....Sharing the Love throughout the world!

Afterwards hit up the classic workout "Marlboro Man"

3 rounds for time:  (with flak jacket)

800m run
21 Kettlebell Swings w/ 53lb KB
12 Burpees

Time:

18:40



Aftermath......

 

Good times.....!

I will never let myself get into the habit of comfortable training....if isn't hard, heavy, fast, painful, explosive, and if the weather isn't  blazing hot or freezing cold, ...then I don't want any of it.

For you millitary out there...if you training in the confines of an air-conditioned gym/globo gym....then you better learn to get out of your comfort zone quick!

That is... before old man "Murphy Law" catches up w/ you and teaches you a life changing lesson....

Straight knowledge isn't always easy to swallow...than neither is Robo....

3:06 AM 
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Tuesday, September 01, 2009 
Saturday - Sabbath Rest

Sunday - Hit up some handstand push-ups and KB snatches w/ 24kg for reps of 21-15-9 of each

Monday - Boots, utes, flak, and gas mask PT.

3 rounds:

800m run
21 KB swings w/ 24kg
12 burpees

Done in 22 mikes.

Loving my Danners right now....best boots in da world!
1:22 AM 
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Saturday, August 29, 2009 
Squat

45x5
135x5
205x2
225x5
225x5
225x5

Press
45x5
115x4
135x2
145x5
145x5
145x5

Power-Clean
45x5
135x5
205x5
205x5
205x5

METCON:

5RDS:

5 thrusters at 135lbs
5 chest to bar pullups
3:25 AM 
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Tuesday, August 25, 2009 
I'm starting this new strength program from Coach Mark Rippetoe called Starting Strength. 

Really focuses on getting super strong in the foundational lifts....press, bench press, deadlift, and squat.

I'm starting the program w/ weights that are not super heavy...and progressing from there.  We'll see how it goes. 

Monday 090824

Squat A2G

45lbs x 10
135lbs x 5
185lbs x 5
205lbs x 5
205lbs x 5

Bench Press

45lbs x 5
135lbs x 5
155lbs x 3
225lbs x 5
225lbs x 5
225lbs x 5

Dead-Lift

135lbs x 5
225lbs x 5
295lbs x 5
345lbs x 5

Afternoon PT

Taught Kettlebell foundations/basics to Marines while working in with them.  Got a good met-con during the session.

btw here is a picture of what a2g squats look like.....


 

low as you can go!

3:02 AM 
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