Daily workout post

[Nomad]

So since everyone took yesterday off (didn't hear anybody complain) we'll make sure that your Saturday starts with a nice kick in the junk.

This is a good one and you should be "Sucking Wind" within ten minutes.

Three rounds, back to back, ten reps each of the following exercises:

Dumbbell Squats (25lbs DB's)
Dumbbell Presses (25lbs DB's)
Knees to Elbows (Hang on a pull up bar and bring your knees to your elbows. It is hard. Break down if you have to show weakness)


You will then take a five minute break to drink some water and stretch. Follow this up with three rounds of Tabata's:


A Tabata works by using maximum effort for 20 seconds, then taking 10 seconds of rest, and so on until you hit the 4 minute mark. Since we are doing three rounds of Tabata's, I want you to take a 4 minute break after each round. The exercises are in sequence, meaning for round 1 you will do 20 seconds of PU's, 10 seconds of rest, 20 seconds of dips, 10 seconds of rest and then 20 seconds of Lunges. Repeat the cycle until you hit the four minute mark.

Round 1: Pull Ups / Dips / Crunches

Round 2: Push Ups / Box Jumps / Lunges

Round 3: Sit Ups / Burpees / Squats


One of the things you will learn while doing these type of workouts is that your mind will get you through these sessions or your mind will keep you from getting through them. You'll have to learn to focus, take things one step (round, exercises, rep) at a time before moving on. Starting any of these workouts and thinking "only 15 more minutes to go" will ruin you.

I'd really love to see some more participation from the DEP's here. Nobody, including myself, is such a stud that he doesn't need to do this. I'm pushing my tenth year of doing life in body armor and I can tell you for a fact that your core is going to need to be really strong if you don't want to come down with a broken spine.

Let's see some more people post their stats. Some of our greatest successes in this thread are now well on their way to achieving their goals. I'd like to think that having fun in here, working their assess off and going in mentally prepared helped contribute to that.

RLTW!

[Nomad]

Sunday's WO if you don't have a life or a family to attend to:

Find a bar, pick up a hot chick and do as much cardio as you like. No need to post your stats.

[Nomad]

Monday's WO:

5 rounds of the following exercises, all in true Tabata fashion

Rowing
Push Ups (go to your knees and crank them out rather than resting)
KB Swings (40lbs KB)
Crunches
Hop Squats (Put Barbell on your back, do a squat and then do a small jump. Your feet should not come up higher than 6 inches.)

[Nomad]

For Tuesday, thanks to the overwhelming response to these workouts, I'm going to throw something out there everyone should be able to do....since we obviously have the world's fittest DEPs here:

Three rounds of...

500m Row
21 Burpees
400m (.25mi) run



After you are done with those three rounds, with the time still rolling, do 100 Ball Slams (45lbs ball preferred.)

My time was 25:43 before I hit my stop watch. Post your times. Not that you have to, but it would be nice to see someone participating.

[JTizzle]

Ranger Nomad:

I've been sort of following the WODs for the last few weeks, but work has been a bitch, since we're prepping for deployment.. I had some issues cranking out all of the elbows-to-knees, but it was worth it..

Also, my pull-ups are bitch, and I'm working on that..


I did make sure to do Sunday's WOD a few times this weekend though, so my cardio is doing fine..


Thanks for mixing it up!!

[maurice]

Ranger Nomad,

I don't post much. Just wanted to say. I may not do your posted workouts but I read your log everyday. It always gives me ideas and inspires me for my own training.

Respectfully,
Sean

[Nomad]

Take Wednesday off.

For Thursday do the following exercises, starting with 10 and working your way down to 1 rep.

Deadlift 135lbs
Bench Press 135lbs
Thrusters 95lbs

So you will do 10 of each, then do 9 etc.

It took me 14:21 to complete it and I felt like I should have gone heavier. But hey, it's a decent test to see where you are.

Let's see some times.

[JTizzle]

Ranger Nomad:


Not looking too good for myself, but I got all the reps.. 29min and I forget the change.. Dead lifts were killer..

[Grumble and Grunt]

Ranger Nomad:


Not looking too good for myself, but I got all the reps.. 29min and I forget the change.. Dead lifts were killer..

Perhaps you aren't doing them correctly. 135 is an insanely easy amount to deadlift, any person in reasonable shape with proper form can easily deadlift their bodyweight for 10 reps or less. Consider reassessing your form. I would venture a guess that you are trying to do these straight leg or in some fashion pulling too much with your back or a rounded back. Check out crossfit.com and watch the videos on the Oly lifts. It might make it suck less if you spend some time before each session really dialing in your form.

These are good lifts and good workouts for you future Rangers. You need to be doing this. Arnold lifting and long slow runs aren't going to give you what Nomad is. There is a reason that crossfit is catching like wildfire in the SOF community. It builds warrior physiques.

[Grumble and Grunt]

My workout today:

Over head squats: 2 reps x 8 sets at 175lbs

8 rounds of:
100m "killer" sprints partitioned to 33 meter sprints, touch ground, turn around, repeat
8 x 72lb kettlebell swing
5 x strict pull up

=8:21

5 min row, 2 min rest, 6 min row, 3 min rest, 7 min row
=4556m

Tomorrow:
The Nasty Nick

If any guys heading to RS soon are in Fort Bragg, they are welcome to join me at Tucker Gym.

[JTizzle]

Ranger Grumble and Grunt:

It does seem like I'm using too much of my back.. I never really did lifts like that, to include clean and press/jerk and even big squats.. I'll be working on that tomorrow..

I did my AF PT Test yesterday and maxed out everything but the run.. 72 Push-ups/ 1-min, 58 Sit-ups/ 1-min, 1.5miles in 9:44 (massive cramp in my calve, still tight today), and that's it.. I could've kept going with the sit-ups and push-ups, I just ran out of time..


EDIT: I also wanted to mention though, Ranger Silverback's push-up improvement plan works awesome.. Anyone who needs to get better at push-ups, do it.. You won't be disappointed.

[Grumble and Grunt]

Check out crossfit.com's video section, there is a lot of free resources on proper lifting technique

[Ndog275]

All right men, I'm back in crapistan and have time to run this again. We'll be doing militaryathlete.com starting 10/5/09.

Post your results and don't cheat yourself. All you DEPs best be in here doing this unless your mentor advises otherwise.

[King of Hearts]

Ranger Ndog275,
I just got to Fort Sam Houston for AIT and am on hold for 3 weeks so I will start doing the workouts as well.

[mckeating]

It looks like this thread has been dead for a month, but I'm going to post anyway.

Just completed a four mile run in 29 minutes, making up for no running yesterday. Later I'll be doing sprints, 4-5x440 yard springs, similar workout posted in the APFT improvement thread, my times on those suck.

Off to the gym for a light weight lower body workout.