Daily workout post

[Therosser]

Ranger Nomad,

this is such a great post/log! I will start this tomorrow from page one in hopes this will help bring my APFT scores. Again, thank you very much for this!

[Nomad]

You're welcome, Therosser.

It's been a while since I've had enough time to actually put my stuff up. These days it's just too much work and not enough time to write up all the WOD's here.

But you can always start at day one, copy/quote the workout and keep going. It worked for a few dudes here who're now doing some pretty cool stuff.

[Therosser]

That's understandable Ranger Nomad. But from the looks of how long this thread is, I will be busy with PT for a good few months. I am more of a weight training guy so this will greatly improve my endurance with body weight exercises! Again, thank you very much!

[FreedomXforAll]

Ranger Nomad,
Thanks for the great thread! Just started with Day 1 yesterday.

[Therosser]

Ranger Nomad, I have a question reguarding lifting. When you suggest to use dumbells at 20% of your body weight for an exercise, does that mean 20% in each dumbell or 20% total?

ie. I am 6'0 at 205 lbs, 25% would equal just over 50 lbs. If I were to do a military press, would I use a 50 lb dumbell in each hand or 50 lbs total?

[Edge]

Myself and a Buddy of mine did the 100 pull up, 200 push up, 300 squat workout after we lifted and I finished in 25:00 minutes, his super athletic ass finished in 18:00 minutes.

I did my sets starting out 10 push ups, 25 squats, 5 pull ups.
I finished doing sets of 30 push ups, 50 squats,5 pull ups.

He did his sets 20 push ups, 30 squats, 10 pull ups.
Finished at 40 push ups, 50 squats, 15 pull ups.

[Ndog275]

Alright DEPs and whoever else cares,

I'm bringing it back. I got a little bit of down time so here we go. As of late I've been using sealfit.com cause it's free.

Todays workout was

Tuesday, 10.05.10: Nine-50
Warm Up: ROM Drills. Sprints 10 x 100M (:20 interval)-Done

Work Capacity: For time:

50 x Wall Ball, 50 x Pull-up, 50 x Thruster (95#), Run 800M-broke this up into sets of 10
50 x Power Clean (95#), 50 x Doulbe Unders, 50 x Push Press (95#), Run 400M-skipped this part gonna do it this evening
50 x Push-ups, 50 x Box Jumps, 50 x Burpees, Run 800M-broke this one up into sets of 5
Durability: Plank holds 3 x 2 minutes each. Stretch.-gonna do this evening

[Ndog275]

From Sealfit.com, a great resource if you're like me and to lazy to plan your own PT and it's free. I made my own sandbag from an old army duffel bag, wood pellets, 550 cord and a crap ton of 100 mph tape. Train hard, push yourself and be safe.

Section 1:

Warm Up: Sand Bag Drills 15 minutes-this wore me out. I stopped the clock when I took a breather, normally I cheat and let the clock run...

Strength: Work to 1RM Push Press (PP) -maxed at 95 lbs on this today. I'm still pretty beat up after coming off a week of combatives last week.

Stamina: 15 x PP @ 90% 1RM, 10 x Rope ascent, 800M Sand Bag Run-subbed chins ups since I didn't have a rope

Section 2:

Work Capacity: 5 Rounds for Time:-forgot to time it Did my dead lifts at 135 and subbed run for row

10 x Dead Lift (225#), 25 x Push-ups, Row 400M (sub run)
Durability: 3 mile run at moderate pace. Yoga or Active Stretch.

[Ndog275]

Today's workout at sealfit.com calls for a roadmarch. I'll be subing a long run

Warm Up: Range of Motion drills

En-Durability: Ruck Hike 12 - 16 miles w/ 40# load.

[The Holmchicken]

Ranger Nomad, I have a question reguarding lifting. When you suggest to use dumbells at 20% of your body weight for an exercise, does that mean 20% in each dumbell or 20% total?

ie. I am 6'0 at 205 lbs, 25% would equal just over 50 lbs. If I were to do a military press, would I use a 50 lb dumbell in each hand or 50 lbs total?

1) 50 pounds in each hand.

2) Work up to a 1 Rep Max (1RM) in military press with dumbells (i.e. you can only push 50 pound dumbells once). Make note of the max weight attained then calculate approximately 80%-85% of that weight. Do 8 sets of three reps with the calculated weight. You're going for strength and strength endurance.

or..

3) Find a weight you can do 8 times. Add another 10% to that weight and do four sets of five reps.

[Ndog275]

From sealfit.com again, good resource and the price is right for me, free

Warm Up: Run 800M, then 4 x Frog complex (105#) w/ Frog Jump chaser, run 800M

Strength: Front Squat: 8-8-6-6-4-4-2-2-1-1. 3 x Hip Mobility Drill

Work Capacity: 7 Rounds, Not Timed:

Max reps Bench Press (Body Weight), Max reps Dead Hang Pull-ups
Durability: 2 rounds of max sit-ups in 2 minutes. Breath Control 5 minutes.

This one makes believers out of sinners. What's interesting is that with the proper motivation and even after a smoking you can do max pull ups, sit ups and other "PT test" events almost at your max. What does that tells us?....most of what we do is mental. But with that having been said, that doesn't mean we can sit back and not train because on test day we're just going to turn on our "mental prowess". I guess it just goes to show that when you think carefully about the how and why of you're training you can train your mind to be tougher.

[Ndog275]

Warm Up: Range of Motion drills.

Work Capacity: For Time, w/ 20# vest:

Run 1 mile
100 x CrossFit Push-ups, 200 x Sit-ups, 300 x Air Squats
Run 1 mile
Durability: 2 x 100 4-count flutter kicks. Yoga or Active Stretch 15 minutes.

I skipped the vest part.

[Ndog275]

Still working from sealfit.com

Here's the work out.

Baseline: 20 x Sand Bag Get-ups (each side)-this sucked. I broke into 4 sets of 10, changing sides halfway through each set.

Work Capacity: For Time:-I didn't time this here's how I broke it down burpees to Wall ball to jump rope (1 min, I can't do double unders )to burpees to just wall ball and jump rope

25 x Burpees 10/10/5
100 x Wall Balls 15/15/15/25/25/15
100 x Double Unders
25 x Burpees 10/10/5
Strength: Work to 3RM Dead Lift-skipped this part. I'm not real comfortable yet with these types of lifts so I go light and just do more reps. I know both sides of the argument about heavy weight versus high reps but I'm one of the few Rangers that I know that hasn't had any major joint or back issues, take it for whatever it's worth.

Stamina: 5 Rounds, not timed: 3 x DL @ 90% 3RM (5 reps at 95 lbs) , 20 x 4-count Mountain Climber, Buddy Carry 50M (went about 70 m with my sandbag since it's about half the weight of a buddy carry)

Durability: 1 mile run at moderate pace ( I ran two miles prior to the workout and did 20 min on the spin bike when down with work out). Yoga or Active Stretch 15 minutes.

[Ndog275]

Tue and Wed I was on the road for business. Tue I got in a 2 mile run, Wed I drank several beers and had fish and chips at the airport.

Today according to our friends at sealfit.com is an active recovery/cardio day. I spent about 1.5 hours doing cardio at the gym and trying to make my body no longer match the shape the of a center, coach class seat

[Ndog275]

Todays work out from sealfit.com

Baseline: Run 400M. 4 rounds Bar Bell Complex 75 - 105#. Run 400M

Work Capacity: AMRAP 30 minutes:

5 x Squat Clean (95#)
10 x Double Under
15 x KB Swing (55#)
-----(segment)-----

Strength: Work to 1RM Thruster

Stamina: 4 rounds, not timed: 3 x Thruster @ 85% 1RM, 3 x rope ascent, Sand Bag carry 200M

Durability: 3 mile run at moderate pace. 4 sets of 50 4-count flutter kicks. Eccentric stretch.

I broke this into a two a day. I went light on the barbell complex. I got eight sets on the work capacity, but I subbed a run around the gym in place of the double unders as I forgot my rope at home. I went with 20# on the swings.

I went with 95# on the trusters and felt pretty decent. Subbed chin ups for the rope since there isn't one.