My lifting bud and I determined that CrossFit offers more comprehensive training, better cardio incorporation, and even lifting instruction. So, I will be doing CrossFit workouts along with my regular woods running regimen.
Today:
Warm Up I. Row 500m (Power Refinement Curve) II. 3 Rounds of -Max Reps or 5-7 x Pull-ups -Max Reps or 15 x Push-ups (ARMY PT STANDARDS) -Air Squat (wall therapy/bench for knee slide)
Lifting Skills -Power Clean -Push Press
Workout Complete as many Rounds/Reps as possible in 12:00 of -5 x Scaled Pull-ups (Ring Row or Banded) -10 x Wallball (14/10lbs) -15 x Russian KB Swings (20/16kg)
Running (West Point A-Meet Weekend) 6:32:00*** 20.0 mi (19:36 / mi) +400m18:27 / mi 34c shoes: Nike Zoom Trail
West Point A-Meet Special Forces Work
Friday -Set bags, 14 points, 46 min
Saturday -Set epunch + ran back (mile+), 14 points, 45 min -Checked random points, 3 points, 10 min -Took up all bags/points, 14 points, 80 min + heavy stuff -Carried water up mountain, 3 gallons, 30 min
-Set bags, 17 points, 50 min
Sunday -Set epunch, 17 points, 38 min -Took up all bags, points, 20 points, 92 min + heavy stuff -Final point, ran to Ranger Wall, 16 min + lots of uphill
Overall, lots of uphill, lots of running, lots of orienteering/map use. Got upper-body workout in as well. Solid weekend for the "Special Forces" component of the West Point A-Meet.