April 2009 Blog Posts (22)

Montauk Monster Mash

-track

5 mile run-for time

-pool

500m freestyle-for time

3,000m fin-for time

12 underwaters-2:00 intervals

-gym

easy as 1, 2, 3 workout

100 pull ups

200 dips

300 push ups

flutters 4 count for 1:30 each- x3

post results w/times…

Continue

Added by Will on April 29, 2009 at 9:00pm — 6 Comments

April 29, 2009

1 hour ruck, 50 lbs load. How far do you get?

Added by The Cadre on April 29, 2009 at 5:28am — 1 Comment

April 28, 2009

5-5-4-4-3:

Front Squat
Romanian Deadlift
Overhead Press

Added by The Cadre on April 28, 2009 at 4:49am — No Comments

500m freestyle warm-up
4x100m fin...nice and easy
5x250m fin for time=sprint
2x500m fin for time
200m freestyle cool down....gorilla munch

Then to the Gorilla Munch signature workout...

see Gorilla Munch

Added by Clint on April 27, 2009 at 1:52pm — No Comments

April 25, 2009

Squat Clean:
4-4-4-4-4

Added by The Cadre on April 25, 2009 at 9:33am — 2 Comments

Easy As One, Two, Three

100 pull-ups
200 dips
300 push-ups

then flutters until legs go numb........gorilla munch

Can do for time or not either way its a pretty good burn.

Added by Clint on April 24, 2009 at 8:28pm — 11 Comments

Lightning

4x:
800m sprint

Rest as needed between sprints. Score is your total running time.
----
CDS:
How many times did you do something this week that you didn't want to do (that you didn't have to do)? What was the reason you did it?

Added by The Cadre on April 23, 2009 at 10:30pm — No Comments

Paul Bunyan

Round 1: 10x 1 Knee Jump-into-Squat
10 Leg Levers

Rest 2 Minutes

Round 2: 5 Rounds
5 Lumberjack Thrusters
20 Ring Pushups OR 20 Tricep Pushups

Rest 2 Minutes

Round 3:
100 Situps
100 Flutterkicks

Added by The Cadre on April 23, 2009 at 4:30am — 1 Comment

Max Out the USMC Physical Fitness Test

This is the third of a series of Autopsies which outline and detail a plan to score perfect on each of the US military branch's fitness tests. The last one we covered was the Max Out the US Air Force Fitness Test ; this one is on the USMC Physical Fitness Test [PFT]. The reason for this series is simple: we believe if there is a guideline, you should strive for perfection every time.

Overview of the USMC Physical Fitness Test

The United States Marine Corps PFT consists…

Continue

Added by Dan Donche on April 22, 2009 at 4:24pm — 2 Comments

Max Out the US Army Physical Fitness Test

There are many ways to assess physical fitness levels, and with each of these assessments comes scoring methods. If you’re anything like me, when you know there is a score of some type involved, you want to score perfect. This Autopsy will show you how to do just that; this one is the first of a series of Autopsies which will outline and detail a plan to score perfect on each of these tests. This one is on the US Army Physical Fitness Test.

Overview of the…

Continue

Added by Dan Donche on April 22, 2009 at 4:22pm — 1 Comment

Max Out the US Air Force Fitness Test

This is the second of a series of Autopsies which outline and detail a plan to score perfect on each of the US military branch's fitness tests. The last one we covered was the Army Physical Fitness Test; this one is on the US Air Force Fitness Test. The reason for this series is simple: we believe if there is a guideline, you should strive for perfection every time.

Overview of the Air Force Fitness Test

The Air Force Fitness Test [PFT, or Physical Fitness…

Continue

Added by Dan Donche on April 22, 2009 at 4:00pm — 1 Comment

Gorilla Munch

8 pull ups
40 sit ups
25 push ups
70 flutters (4 count)
15 dips

4 rounds with 1:30 rest inbetween. after last round rest 2:00 then proceed to fifth round-for this round do every station until muscle exhaustion

Added by Will on April 22, 2009 at 1:20pm — 2 Comments

April 20, 2009

Work up to your heighest box jump.
THEN, 5x4:
Tuck Jump
Knee Jump

THEN: 5x4:
Accelerating Squat (explode upwards, coming up into a calf-raise at the end of the squat)
Overhead Press

Added by The Cadre on April 20, 2009 at 6:02am — 1 Comment

tac p prep?

tac p prep? Continue

Added by christopher payano on April 19, 2009 at 7:35am — 1 Comment

April 17, 2009

5x:
8 Weighted Lunges (4 per leg)
5 Clean Pull- heavy
20 Floor Wipers

Added by The Cadre on April 16, 2009 at 11:05pm — No Comments

Radicals???

Anyone hear about the Dep. Homeland Security's report stating that Afghanistan and Iraq war vets are potential recruits for terrorist groups? It said conservative groups, like those opposed to to illegal immigration, pro-life groups, gun rights groups, etc. are all right wing radical groups that could potentially recruit war vets for terrorist activities. Can you guys believe this bs??? It was released two days before the TEA Parties (apt timing, I'm sure), and prettymuch labels anyone who… Continue

Added by Mike Hussle on April 16, 2009 at 8:06pm — 4 Comments

April 16, 2009

10-9-8-7-6-5-4-3-2-1:
Weighted Pullups
"Slasher-to-Halo"
------
CDS:
"People are just as happy as they make up their minds to be." --Abraham Lincoln

Do you think happiness is a choice one can make?

Added by The Cadre on April 15, 2009 at 9:30pm — 2 Comments

Reckoning

Max Reps:
Bench Press @ Bodyweight
Weighted pullups @ 25% of your bodyweight

1RM:
Overhead Squat
Deadlift
Overhead Press

Added by The Cadre on April 14, 2009 at 8:38pm — 6 Comments

Working for the Weekend

Warmup:
2x20 seconds squat stretch
2x20 seconds

3 Rounds:
7 front squat
Bike/Row 2 minutes, intense pace

5 MINUTE BREAK

THEN 3 Rounds:
7 Push Press
2 Minutes KB Snatch

5 MINUTE BREAK

Finish with 5 Rounds:
50 Pushups
50 Situps
10 Chinups (palms facing in)

Added by The Cadre on April 12, 2009 at 8:14am — 3 Comments

Before & After FF

Before: http://www.youtube.com/MikeGrace3
After: http://picasaweb.google.com/MikeGrace3
Unfortunately I didn't take a camera with me to Guadelupe Peak. Big f***ing deal, its the highest point in Texas, but the view is still superb.

Added by Mike Grace on April 9, 2009 at 11:52am — No Comments