Been doing crossfit for about three months now. Only lost 10 lbs but more importantly went down two pant sizes. I had Crossfit four days this week with lifting after on one day which were Squats and floor press. Floor press was 65% of max, 4 x10. Squats was emom(every minute on the minute) started at 50% and worked our way up to 80%. 50% was 8 reps, 60 and 65% were 5 reps, 70 and 75% were 3 reps, and 80 % for as many reps as possible. I forgot the day after leg day is always so much fun, especially the three flights of stairs up to my apartment.
Finished a 6 week sandbag training program I downloaded from a gym called Atomic Athlete in Austin,TX. I like it because I can do everything in my barn and pasture since I'm not much of a gym guy. You take a test before and after and there was marked improvement across the board. I also improved my 2 mile road run time by 33 seconds. Its been a nice change of pace from my normal running routine and it gave my nagging knee injury a little time to heal.
Here's the test, it's similar to what the daily sessions looked like.
70# sandbag (duffle filled with corn)
AMRAP in 4 minutes. (2.75 rounds)
10 SB lunges
10 jump lunges
10 SB squats
5 jump squats
Rest 4 minutes
AMRAP in 4 minutes (6 full rounds)
2 pullups
3 SB push press
12 pushups
Rest 4 minutes
5 rounds for time (12:37)
5 SB get-up
5 burpee
~200 meter run
Rest 4 minute
2 rounds for time (23:08 - way too slow)
~400 meter SB carry
~1200 meter run
That's it. Its kind of a watered down, lazy mans version of Rob Shaul's operator ugly test [emoji4]
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Here's the test, it's similar to what the daily sessions looked like.
70# sandbag (duffle filled with corn)
AMRAP in 4 minutes. (2.75 rounds)
10 SB lunges
10 jump lunges
10 SB squats
5 jump squats
Rest 4 minutes
AMRAP in 4 minutes (6 full rounds)
2 pullups
3 SB push press
12 pushups
Rest 4 minutes
5 rounds for time (12:37)
5 SB get-up
5 burpee
~200 meter run
Rest 4 minute
2 rounds for time (23:08 - way too slow)
~400 meter SB carry
~1200 meter run
That's it. Its kind of a watered down, lazy mans version of Rob Shaul's operator ugly test [emoji4]
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^^^ this looks like a great workout plan.
Ive been going on 3 weeks of rest. I tweaked my hamstring on a sprint/weights workout. Work has been extraordinarily busy too.
I may go for a jog today to see how i'm holding up.
Ive been going on 3 weeks of rest. I tweaked my hamstring on a sprint/weights workout. Work has been extraordinarily busy too.
I may go for a jog today to see how i'm holding up.
16.91 miles this week, with a new 5k PR at the Remember the Ten Run this morning.
Last week of tapering before the marathon coming up!
Last week of tapering before the marathon coming up!
I'm a believer.
The same outfit also has a program tailor made for run n gun/ biathlons. It was built for guys going to Pecos and Battle Roads. I won't start it until June. It looks to be tough. Way overkill for a 10k RnG IMO but with a little tinkering, it would prepare a guy for a 20k [emoji6] . This is a sample session and by far not the hardest.
1 mile loaded run
Rest 5 min
3/4 mile loaded run
Rest 4 min
1/2 mile loaded run
Rest 3 min
1/4 mile unloaded run
Rest 2 min
50 min steady state unloaded run
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To me, it'll be 25-30#. Thats my pack, weapons and ammo.
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