Didn’t do this today but I try to fit it in once or twice a week.
Perform the following:
(all rest periods are double the time it takes you to complete the run)
2 800 meters
3 200 meters
4 100 meters
5 60 yard dashes
6 40 yard dashes
Comes out to 2 miles. I love/hate these.
Today, ran 4.5 miles(I hate command PT), then did 50 tire flips in sets of 10. As a team, we did a total of 2,998(I think that was the total) flips to commemorate 9/11. Little something we do every year since.
Tires aren’t too big, I think they came off an FMTV. Decent size. At my last command the tires we had were way too big. When we did the 9/11 thing last year, each tire flip was a two man effort.
[quote]rrjc5488 wrote:
Stronghold wrote:
rrjc5488 wrote:
Burpees are the devil.
Yeah. I’m actually thinking about not doing them anymore because they’re fairly high impact. It’s the last thing my joints need at the moment.[/quote]
We do our burpees a little different, we use a SmartBell. When you drop into the pushup position, you keep your hands on the handles. When you hop back to your feet, you do a clean and press with the 'bell. I guess their technically 8-counts, but you get the idea.
Haha so youre all doing crossfit now?
[quote]MikeyKBiatch wrote:
Haha so youre all doing crossfit now?
;)[/quote]
I’ve said it before, and I’ll say it again. Crossfit is excellent for conditioning. Not much else.
[quote]masonator wrote:
My conditioning lately is rugby practice.
God I love rugby. If you’re a student, join a club sport. You won’t regret it![/quote]
I’ve been really wanting to get back into running/conditioning since I didn’t play any sevens this summer, but lately I’ve been able to rationalize not doing anything because “rugby is starting soon!!”
I’m in for a rude awakening on tuesday I thnk
I run a crossfit facility and I use a couple of programs, one of which is a mix of ws4sb with crossfit conditioning and gymnastics exercises. This is the program I train on along with my mma training. It works fantastically and my members who use it are getting amazing results.
The template is somewhat different from the skinny bastards template in that I use one ME day which includes upper and lower-on this day we also incorporate speed/power movements after ME sets (complex training). Then the other lifting day is DE lower body and repetition upperbody. My selections of movements vary, too, as we use Oly lifts and DE moves such as the box squat, and focus mostly on the Press rather than bench press(though we do those as well). I have 2 conditioning days where we do a crossfit METCON workout, sometimes scaled up. I divide these into bodyweight based and weight room based workouts, but they can be further divided if someone wanted to (running based, KB based, etc). The reason for this is to ensure uniformity in training. We select the work outs and exercises (on lifting days and conditioning days) based on weaknesses, just like at westside, but we use this for conditioning as well. I believe conditioning needs to be very general for most purposes.
I also have 2 days where we work on grip and certain specific gymnastics moves(levers, iron cross, etc) and have a mini conditioning workout and/or a finisher at the end of that day (we sometimes do finishers at the end of our conditioning workouts as well).
This definitely works out unbelievably well and has allowed me and my trainees to get very strong and very conditioned.