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-   -   Running with X-Vest or Rucksack (http://board.crossfit.com/showthread.php?t=41225)

Jackson Mayer 01-07-2009 02:34 PM

Running with X-Vest or Rucksack
 
So i've really been getting into this whole crossfit thing and decided to look into it a little more. I was reading the Pre-Sof WOD's thread and there was a link on there http://www.brassringfitness.com/nswn...ssion-profile/ (wfs) that gave some pretty cool workouts, anyways, i was looking into one and it said to use a Rucksack or X-Vest while running. Well, i know that most CF workouts dont call for these but i was wondering if anyone has an idea of what the distance would look like if you were wearing, say, a 35 lb vest.

So in essence my question is if you were running 500, 1000, 1500, 2000 meters, etc. How far would you have to run if you were wearing the vest. Cause i know it would alter the distance. Thanks

Jason Scheffler 01-07-2009 05:07 PM

Re: Running with X-Vest or Rucksack
 
Quote:

Originally Posted by Jackson Mayer (Post 487393)
So in essence my question is if you were running 500, 1000, 1500, 2000 meters, etc. How far would you have to run if you were wearing the vest. Cause i know it would alter the distance. Thanks

Why would it alter the distance? It would alter the suck factor though.

Murph for example can be done either with a weight vest or not but the distance stays the same.

Andrew Cattermole 01-07-2009 06:18 PM

Re: Running with X-Vest or Rucksack
 
My two Cents

Stay with a Max of 20lb Vest and work shortish sprints or Hill/Step work
And or
Walk (March)Fast Pace with a Big Heavy Mutha of a Pack through hilly outdoor terrain for Kms or Time
>40kg Loads

Jackson Mayer 01-07-2009 07:37 PM

Re: Running with X-Vest or Rucksack
 
Quote:

Originally Posted by Jason Scheffler (Post 487529)
Why would it alter the distance? It would alter the suck factor though.

Murph for example can be done either with a weight vest or not but the distance stays the same.

ha, well i just figured that with the suck factor going up significantly, the distance might go down a bit, but maybe i was wrong?

Jason Lopez-Ota 01-07-2009 09:02 PM

Re: Running with X-Vest or Rucksack
 
How bad is running with weight for your knees?

How far should you run with weight?

John Penner 01-07-2009 09:13 PM

Re: Running with X-Vest or Rucksack
 
I've got some friends I run w/ & I was thinking about throwing a few different items in my truck and draw for "who" has to carry "what" that day for maybe some 10 min. intervalls while doing stadium stairs @ the H.S.(its dead flat here). Maybe the list would have a couple kettle bells, a heavy backpack 50#, my heavy bag(carry it on shoulder or a 20# vest. This is sounding fun just thinking about it. They are going to FREAK:yikes:

Ed Haywood 01-07-2009 09:50 PM

Re: Running with X-Vest or Rucksack
 
Don't run with a ruck on. It's terrible for all different parts of your body. Tears up your knees, ankles, lower back, even your neck. Think of everything bad about distance running, then double the impact. Those of us who made a career of it in the military all feel the wear and tear of it, and many guys are semi-crippled from it. Besides, what is the point if you're not getting paid to do it? The only reason to run with a ruck is to train yourself to run with a ruck.

Chris Robinson 01-07-2009 10:12 PM

Re: Running with X-Vest or Rucksack
 
The following is a list of all http://www.navyseals.com (wfs) workouts (excluding Hero WODs such as Murph) from 1 September 2007 to the present that called for a rucksack/backpack/weighted vest. Hopefully it will provide some guidance for those questioning how often, how far, and how heavy to train with a pack/vest.

22 Dec 2007 - Trail Ruck Run 4 to 8 miles - * Load up back pack (small two-day pack is fine) with at least 20lbs. Get off the beaten path and double-time.

5 Jan 2008 - Rucksack Beatdown - With a rucksack (backpack) weighing a minimum of 25lbs. do 4 rounds of:
- 50 Squats
- 40 Push-ups
- 30 Knees-to-elbows
- 20 Pull-ups
- Run 400m

Then do 50 Burpees

12 Jan 2008 - Wearing a 25lbs. Rucksack (backpack): Run 10k

19 Jan 2008 - With a rucksack (backpack) weighing at least 25lbs. double time max distance in 1 hour.

8 Feb 2008 - With a rucksack weighing a minimum of 25lbs., do 5 rounds of:
- Run 1 mile
- 20 burpees

16 Feb 2008 - Rucksack Hump - With a rucksack weighing a minimum of 25lbs., doubletime or march 10k

15 March 2008 - "Rucksack Run" - With a rucksack (backpack) weighing a minimum of 25lbs., run 10k

11 April 2008 - 5 mile Rucksack Run (25lbs. minimum)

19 April 2008 - With a rucksack weighing 25lbs. minimum do:
- 50 Pull-ups
- Run 1 mile
- 50 Push-ups
- Run 1 mile
- 50 Squats
- Run 1 mile
- 50 Burpees
- Run 1 mile

26 April 2008 - 10k rucksack run - minimum of 25lbs.

3 May 2008 - 10 k Rucksack Run/Hump - minimum of 25lbs.

31 May 2008 - 6 mile Rucksack hump

14 June 2008 - 6 mile Rucksack Run/Hump (30lbs.)

21 June 2008 - Load up your rucksack with at least 25lbs.
Run 2 miles
3 rounds of:
- 25 pull-ups
- 25 Push-ups
- 25 KTE
- 25 Squats
Run 2 miles

5 July 2008 - 5 mile rucksack run

19 July 2008 - Rucksack Run - 4 miles with at least 25lbs

9 August 2008 - Rucksack Run - 5 miles minimum with at least 25lbs.

30 August 2008 - 10k Rucksack Run (25lbs.)

15 Oct 2008 - "Rucksack Run" - With a rucksack (backpack) weighing a minimum of 25lbs., run 10k

25 Oct 2008 - With a rucksack weighing 25lbs. minimum:
- 50 Pull-ups
- Run 1 mile
- 50 Push-ups
- Run 1 mile
- 50 Squats
- Run 1 mile
- 50 Burpees
- Run 1 mile

9 Dec 2008 - Warm-down: Rucksack run 3 miles (25lbs. minimum)

Jason Lopez-Ota 01-08-2009 01:30 AM

Re: Running with X-Vest or Rucksack
 
Quote:

Originally Posted by Ed Haywood (Post 487767)
Don't run with a ruck on. It's terrible for all different parts of your body. Tears up your knees, ankles, lower back, even your neck. Think of everything bad about distance running, then double the impact. Those of us who made a career of it in the military all feel the wear and tear of it, and many guys are semi-crippled from it. Besides, what is the point if you're not getting paid to do it? The only reason to run with a ruck is to train yourself to run with a ruck.

Well say by some impossible chance of the stars aligning right someone here joins the military.

Jackson Mayer 01-08-2009 05:02 AM

Re: Running with X-Vest or Rucksack
 
Quote:

Originally Posted by Chris Robinson (Post 487777)
The following is a list of all http://www.navyseals.com (wfs) workouts (excluding Hero WODs such as Murph) from 1 September 2007 to the present that called for a rucksack/backpack/weighted vest. Hopefully it will provide some guidance for those questioning how often, how far, and how heavy to train with a pack/vest.

22 Dec 2007 - Trail Ruck Run 4 to 8 miles - * Load up back pack (small two-day pack is fine) with at least 20lbs. Get off the beaten path and double-time.

5 Jan 2008 - Rucksack Beatdown - With a rucksack (backpack) weighing a minimum of 25lbs. do 4 rounds of:
- 50 Squats
- 40 Push-ups
- 30 Knees-to-elbows
- 20 Pull-ups
- Run 400m

Then do 50 Burpees

12 Jan 2008 - Wearing a 25lbs. Rucksack (backpack): Run 10k

19 Jan 2008 - With a rucksack (backpack) weighing at least 25lbs. double time max distance in 1 hour.

8 Feb 2008 - With a rucksack weighing a minimum of 25lbs., do 5 rounds of:
- Run 1 mile
- 20 burpees

16 Feb 2008 - Rucksack Hump - With a rucksack weighing a minimum of 25lbs., doubletime or march 10k

15 March 2008 - "Rucksack Run" - With a rucksack (backpack) weighing a minimum of 25lbs., run 10k

11 April 2008 - 5 mile Rucksack Run (25lbs. minimum)

19 April 2008 - With a rucksack weighing 25lbs. minimum do:
- 50 Pull-ups
- Run 1 mile
- 50 Push-ups
- Run 1 mile
- 50 Squats
- Run 1 mile
- 50 Burpees
- Run 1 mile

26 April 2008 - 10k rucksack run - minimum of 25lbs.

3 May 2008 - 10 k Rucksack Run/Hump - minimum of 25lbs.

31 May 2008 - 6 mile Rucksack hump

14 June 2008 - 6 mile Rucksack Run/Hump (30lbs.)

21 June 2008 - Load up your rucksack with at least 25lbs.
Run 2 miles
3 rounds of:
- 25 pull-ups
- 25 Push-ups
- 25 KTE
- 25 Squats
Run 2 miles

5 July 2008 - 5 mile rucksack run

19 July 2008 - Rucksack Run - 4 miles with at least 25lbs

9 August 2008 - Rucksack Run - 5 miles minimum with at least 25lbs.

30 August 2008 - 10k Rucksack Run (25lbs.)

15 Oct 2008 - "Rucksack Run" - With a rucksack (backpack) weighing a minimum of 25lbs., run 10k

25 Oct 2008 - With a rucksack weighing 25lbs. minimum:
- 50 Pull-ups
- Run 1 mile
- 50 Push-ups
- Run 1 mile
- 50 Squats
- Run 1 mile
- 50 Burpees
- Run 1 mile

9 Dec 2008 - Warm-down: Rucksack run 3 miles (25lbs. minimum)

oh dang, thanks a ton. That really does help to kind of know how much to do. And... Ed, i take it that you ran with a ruck on in your years?


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