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Old 12-10-2005, 12:13 PM   #311
Gene Folgo
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Location: Tempe  AZ
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I did it.

180lb bag
14:45
BWT 173

Thanks for everyone's help in training for this one. Good luck to anyone still struggling with their bag.

Gene
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Old 12-10-2005, 06:04 PM   #312
Matt Mullin
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Congratulations Gene.
It feels good to finish it.
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Old 12-20-2005, 11:13 AM   #313
denzil Bentley
 
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Hi Michael,

I used to hook up with a bunch of trainers every Sunday for what we used to call the Red meat workout. It came out of the Royal Marine NOD Circuit but we 'tweaked' it a bit:

3 mile Run Target 20 mins (100 pts, -+ 5pts every 15 seconds under or over 20 mins)*

Straight into part 2. Each exercise is done for 1 minute with equal recovery.

Chins 1 minute*
Free Squat 1 minute
Pushups 1 minute
Sit ups or Crunches 2 minutes
Box Jumps or bum jumps 1 minute
Bench Press (60kg, 40kg, 20kg your choice) 1 minute
Clean and Jerks (60kg, 40kg, 20kg) 1 minute
Lateral Jumps over mini hurdle 1 minute
Lunge jumps 1 minute
Shoulder press (dbells or barbell you choose weight) 1 minute
Bicep Curls (dbells or barbell you choose weight) 1 minute
Dips 1 minute

We found you can compete against your previous weight, technique or reps on each exercise or on the overall score.

On the reps we marked everything
1 rep= 1point except Chins 1 rep =5 pts; Dips 1 rep=3pts; Box jumps 1 rep=3pts


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Old 12-23-2005, 05:32 AM   #314
James Decker
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Location: Torii Station  Okinawa
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Michael- I have put together a couple of CF style tests for my company that worked pretty well, and need only minimal equipment to put together. If you want more info, I can send you what I have. email me at cftoriibeach@yahoo.com

Jim
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Old 12-25-2005, 03:59 PM   #315
Craig Van De Walker
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I tried this one again today 1/4 mile in 3:20, 1/2 mile 7:10 had to put down bag, schlepped through the next half mile to finish in 18:45, with penalty it is 19:15. I do not think I can cut 4+ minutes off of my time in the next few days. I let this one slide, did not practice much on it lately. In fact this is the first time I picked up the bag since my Nov post. On the plus side I actually improved my time, but I did push pretty hard today.

This was a challenge that changed me for the better even though I did not accomplish the set time. It was a tough W/O but I did not doubt for a second I could #1 clean the bag to my shoulders, multiple times. #2 do a mile with it. I could not say either six months ago

BTW BW=186 Bag=189

(Message edited by vcraig on December 25, 2005)
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