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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 09-17-2008, 10:58 PM   #1
Eric Ford
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Join Date: Sep 2008
Location: Vilseck  Bavaria
Posts: 30
Programming help

Ive been doing Crossfit style workouts over a year now. Through deployments and lack of equipment I had to make up my own workouts following the theoretical template.

Now that Im back I have to follow the morning PT program as developed by our Rear Det 1SG. The program is:

Monday- 3-4 mile run
Tuesday- Gym
Wednesday- 3-4 mile ruck march
Thursday- Gym
Friday-3-4 mile run

On Tuesday and Thursday is when I can do my own PT. With the number of people that go to the gym on those days Im limited to what equipment I can use so I do:

Pullups max reps x 4 sets
DB Shoulder press 40lb 6 reps x 4 sets
Tabata pushups and situps 6 rounds
Back Extensions 10 reps x 4 sets
5 miles on the bike

I want to supplement my morning PT with a Crossfit style workout at home where I have even more limited equipment. At home I have the following equipment:
DBs weights range from 15, 35, 40 can add more becasue there adjustable.
Bench
about a 50 meter long hallway to use for "sprints"
thats it. Im working on getting a pullup bar.

Im afaird of over training whats the best program I can develop with all that I presented here. Im not to worried about specific exercises as there are tons I can do just the protocol and days I should workout on.

For example- 3 days a week, Mon, Wed, Fri and should I do single, couplets or triplets. I realize singles would be hard through lack of weight.

Any help you can give me would be appreciated
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Old 09-19-2008, 08:36 PM   #2
Henry Miller
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Location: Monticello  MN
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Re: Programming help

I would look at the 3-4 miles a day as crossfit endurance type workouts. Try to do the WOD as well. (if you can, it isn't clear if you have time for fitness other than the mandatory time). I think I'd avoid the bike when at the gym (I'm assuming you don't have long distance as a goal)

You are completely missing anything heavy. Can you find rocks on base to lift? Maybe a sandbag at home - they are small and cheap. If there are no real weights at the gym see if they will add them - you never know until you ask. (sometimes they refuse, othertimes they will do it).
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