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Health & Fitness
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Old 02-17-2014, 02:58 PM   #1
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BG signs up for another challenge/comp - Civilian Military Combine

I'm on a ferry and bored so I figure Id start another thread, signed up for the Poconos CMC on the average2athlete team, check them out on Facebook or Instagram they are pretty awesome.

So I have this on May 17 and my GORUCK June 13-14.

http://www.civilianmilitarycombine.com
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Old 02-17-2014, 03:26 PM   #2
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I've been following them since we met up in Boston. They don't use the Cf name but what they do is pretty much Cf so I like seeing their stuff.
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Old 02-17-2014, 03:36 PM   #3
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I've been following them since we met up in Boston. They don't use the Cf name but what they do is pretty much Cf so I like seeing their stuff.
Yeah they are both personal trainers, the one girl Julia just quit her full time job to work solely on fitness, she went for her CF cert last weekend.

You should sign up for the CMC, we are getting a bus from NYC for the team.
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Old 02-17-2014, 03:39 PM   #4
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Yeah they are both personal trainers, the one girl Julia just quit her full time job to work solely on fitness, she went for her CF cert last weekend.

You should sign up for the CMC, we are getting a bus from NYC for the team.
You make me want to. That sounded gay. I'm wearing the pants!
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Old 02-17-2014, 03:44 PM   #5
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You make me want to. That sounded gay. I'm wearing the pants!
Nope, but seriously it would be a good networking event for you, my sister can put you in touch with a lot of people in the fitness industry, that is what a lot of the team is going to be.
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Old 02-17-2014, 07:26 PM   #6
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I need to figure out what class I'm doing for the pit, Delta or Charlie, it's a 5 minute AMRAP 5-7-9 format

Charlie
75 lbs OHP
Burpee box jumps
44 lbs American KB swings

Delta
115 lbs floor to overhead
Burpee box jumps
53 lbs American KB swings
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Old 02-17-2014, 08:54 PM   #7
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You can do delta man. Won't be that easy but doable.
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Old 02-17-2014, 08:57 PM   #8
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You can do delta man. Won't be that easy but doable.
I know its doable and I have 3 months to train for it but it is a competition and I don't want to get blown out of the water, my team is going to consist of some of the premier trainers in NYC, good thing is I can make my decision the day of the event.
Also the 115 lbs ground to overhead is by any means, snatch, clean and press, jerk.
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Old 02-18-2014, 08:49 AM   #9
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I need to figure out what class I'm doing for the pit, Delta or Charlie, it's a 5 minute AMRAP 5-7-9 format

Charlie
75 lbs OHP
Burpee box jumps
44 lbs American KB swings

Delta
115 lbs floor to overhead
Burpee box jumps
53 lbs American KB swings
can you explain this? Do you have to do this wod during the workout. All movements are light but they'll toast you fast.
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Old 02-18-2014, 08:58 AM   #10
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can you explain this? Do you have to do this wod during the workout. All movements are light but they'll toast you fast.
It's called the pit, it's a 5 minute AMRAP of each exercise in the order I listed in a rep scheme of 5-7-9, you do this then head out onto the race course.
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Old 02-18-2014, 10:00 AM   #11
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It's called the pit, it's a 5 minute AMRAP of each exercise in the order I listed in a rep scheme of 5-7-9, you do this then head out onto the race course.
ok that's what I thought. Which one you doing?
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Old 02-18-2014, 10:08 AM   #12
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ok that's what I thought. Which one you doing?
I'm not sure yet, I was leaning towards Charlie but am going to work on getting to Delta, as I said in my thread I'm going to change the whole way I work out to prep for this, still going to incorporate big lifts but lighter weight EMOM/AMRAP type workouts. Being able to clean and press 115 isn't an issue, doing it for time and reps along with other movements, then having to do a few mile mud run/obstacle course after is a different story though.

Any suggestions would be appreciated.
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Old 02-18-2014, 11:03 AM   #13
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I'm not sure yet, I was leaning towards Charlie but am going to work on getting to Delta, as I said in my thread I'm going to change the whole way I work out to prep for this, still going to incorporate big lifts but lighter weight EMOM/AMRAP type workouts. Being able to clean and press 115 isn't an issue, doing it for time and reps along with other movements, then having to do a few mile mud run/obstacle course after is a different story though.

Any suggestions would be appreciated.
Welcome to CrossFit!

I'm excited about this. My advice, think about the days of the week you want to train. Then if you want we can figure out together what big lifts to do on those specific days and what metcon work to pair with it.
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Old 02-18-2014, 11:23 AM   #14
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Welcome to CrossFit!

I'm excited about this. My advice, think about the days of the week you want to train. Then if you want we can figure out together what big lifts to do on those specific days and what metcon work to pair with it.
I am looking to train at least 5 days a week. So some type of 5 day split would be ideal.
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Old 02-18-2014, 11:49 AM   #15
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I am looking to train at least 5 days a week. So some type of 5 day split would be ideal.
5 straight or broken up? I'd suggest an off day somewhere in the middle.
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Old 02-18-2014, 12:21 PM   #16
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5 straight or broken up? I'd suggest an off day somewhere in the middle.
Most likely broken up, I like to get to the gym Mon-Fri but something usually comes up during the week that keeps me from going every day, however I may use one weekday a week as a rest/low impact cardio day to help train for my GORUCK ie: walking on the treadmill with bricks.
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Old 02-18-2014, 12:46 PM   #17
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Most likely broken up, I like to get to the gym Mon-Fri but something usually comes up during the week that keeps me from going every day, however I may use one weekday a week as a rest/low impact cardio day to help train for my GORUCK ie: walking on the treadmill with bricks.
Wednesday!

Squat twice a week, Press twice, Bench once, Deadlift once. If you know how to clean do it at least once. Metcons we can talk later.
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Old 02-18-2014, 01:20 PM   #18
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Ok I'm squatting today, what should I do with squats?
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Old 02-18-2014, 01:35 PM   #19
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Ok I'm squatting today, what should I do with squats?
Squat 3x5
Press 3x5
Push Press 3x5

21-15-9

45lb Plate overhead Lunges (21,15,9 total. Not each leg)
Push ups

3 min amrap burpees
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Old 02-18-2014, 01:52 PM   #20
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Squat 3x5
Press 3x5
Push Press 3x5

21-15-9

45lb Plate overhead Lunges (21,15,9 total. Not each leg)
Push ups

3 min amrap burpees
So the 21-15-9, I do 21 reps, 15 reps, then 9 of each exercise?
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