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Search: Posts Made By: Richard Lee Sattro
Forum: Fitness 04-15-2013, 12:07 PM
Replies: 3
Views: 1,308
Posted By Richard Lee Sattro
Re: Strength during organized PT

Yes it is 5RM on week the. 3RM the next, etc. My original intent was to do GSLP and others similar programs but some guys are on nights and the schedule is unpredictable. So they are not all getting...
Forum: Fitness 04-15-2013, 11:26 AM
Replies: 3
Views: 1,308
Posted By Richard Lee Sattro
Strength during organized PT

Here is what we are doing I am just curious if anyone else has tried something similar.

Mon:
Press 5RM, 3RM, 1RM, Repitition Method
Dip x 50
Chin x 50
With remaining time
Tri
Back
Shoulder
Forum: Nutrition 02-09-2013, 05:18 PM
Replies: 536
Views: 167,133
Posted By Richard Lee Sattro
Forum: Nutrition 02-09-2013, 11:09 AM
Replies: 536
Views: 167,133
Posted By Richard Lee Sattro
Re: Paleo with Carb Back-Loading Principals

You guys should check out Lyle McDonald's recomposition website he has a book titles ketogenic diet which explains multiple types of keto diets. This CBL sounds exactly like a targeted keto diet a d...
Forum: Fitness 09-05-2012, 11:29 PM
Replies: 516
Views: 204,925
Posted By Richard Lee Sattro
Re: The Outlaw Way

I train in my gym and I have never looked back.
Forum: Fitness 07-15-2012, 02:02 PM
Replies: 38
Views: 10,397
Posted By Richard Lee Sattro
Re: Just joined the Army and need help.

i was 11B, and If i knew what I knew now I would do GSLP while doing the Frequency method. He has a program set up for running in his 2nd edition. You will get enough work on pushups and situps when...
Forum: Fitness 02-03-2012, 06:47 AM
Replies: 3
Views: 1,600
Posted By Richard Lee Sattro
Re: When was CF mainsite started

Yeah that is what I saw but, I think I remember it only going back to 2003/2004 not that long ago.
Forum: Fitness 02-02-2012, 09:25 PM
Replies: 3
Views: 1,600
Posted By Richard Lee Sattro
When was CF mainsite started

I ask because I remember the first workouts being posted around 2003-2004 time frame.
Forum: Fitness 09-18-2011, 12:41 PM
Replies: 13
Views: 3,619
Posted By Richard Lee Sattro
Re: Weight Control Program for Soldiers

I just got done doing the same thing for about 5 months. I had to deal with PT failures and fat boys, which by the way all of the fat boys were PT failures. What I found to work the best was just...
Forum: Fitness 09-08-2011, 06:54 PM
Replies: 15
Views: 6,495
Posted By Richard Lee Sattro
Re: PT Tests

Apparently for the new APRT they are going to pust in Pull-ups instead of Pushups, increase from 1.5 mile back to the 2 mile run, and increase the Rower time to 2 minutes to spread out the range. I...
Forum: Competitions 08-03-2011, 07:56 PM
Replies: 239
Views: 65,758
Posted By Richard Lee Sattro
Re: Final games thoughts

I enjoyed the games and I liked the events this year. It would have been nice to have more events like last year with the sandbags. My one complaint at least as someone who has been to a few CF...
Forum: Nutrition 07-14-2011, 02:45 PM
Replies: 1
Views: 1,765
Posted By Richard Lee Sattro
Zone + Fitday

I always hear around here how the zone is really reduced in calories, and was curious how true these statements where. So I plugged in the numbers into fitday. First off I don't know how accurate...
Forum: Fitness 07-08-2011, 01:03 PM
Replies: 53
Views: 12,804
Posted By Richard Lee Sattro
Re: Military Fitness?

I was in the Army Infantry for 6 years and this is what I recently did. I did 70s big for 3 months got my numbers up decently high then I did a week of testing. This is what I got APFT 285, USMC CFT...
Forum: Fitness 06-16-2011, 06:48 PM
Replies: 4
Views: 1,587
Posted By Richard Lee Sattro
Re: Setting up Group Programming

Yeah I agree that CF Games competitors would make better soldiers. I don't think that you can get to much strength. I look at being a soldier as being more like a football player that has to have...
Forum: Fitness 06-16-2011, 11:45 AM
Replies: 4
Views: 1,587
Posted By Richard Lee Sattro
Re: Setting up Group Programming

I tried the Conjugate CF and my strength went down I may have done it wrong though. I did the 70s Big and I saw good gains and after doing that I was at my strongest and I destroyed our PT tests that...
Forum: Fitness 06-16-2011, 11:14 AM
Replies: 4
Views: 1,587
Posted By Richard Lee Sattro
Setting up Group Programming

I am currently in charge of training a large group of soldiers and I am trying to figure out the best way to set it up based on training levels. My programming is pretty much based on strength since...
Forum: Competitions 06-13-2011, 01:01 PM
Replies: 3
Views: 2,297
Posted By Richard Lee Sattro
Re: First Crossfit Swim WOD in a competition

I wouldn't know I never even heard of the faction games. From what I have seen that is the first one, I don't doubt it though. Is there a place where you can find all of these crossfit competitions....
Forum: Competitions 06-13-2011, 04:58 AM
Replies: 3
Views: 2,297
Posted By Richard Lee Sattro
First Crossfit Swim WOD in a competition

This weekend at the Rumble by the River Garage Games (by the way an awesome event very well run) they had a workout that involved swimming. It was called Omaha Beach it was a team WOD. It was a run...
Forum: Fitness 05-30-2011, 01:18 PM
Replies: 0
Views: 1,522
Posted By Richard Lee Sattro
1441 Tfr

Has anyone done this program or know anything about it beyond what is on the website?
Forum: Fitness 04-13-2011, 02:35 PM
Replies: 21
Views: 11,545
Posted By Richard Lee Sattro
Re: Incorporating Ruck Marches

I would start off rucking every other week, once a week increasing the weight and distance. I don't know what level you are at though. I for example just did a 12 miler at 35# to see if I could still...
Forum: Fitness 04-06-2011, 02:47 PM
Replies: 6
Views: 7,721
Posted By Richard Lee Sattro
Re: United States Army physical readiness training: rationale and evaluation of the p

A few updates on this. The PRT is now implemented for all soldiers. I think that it is based off of more things than just crossfit. I believe some P90X has found its way in. I have never done it but...
Forum: Fitness 04-05-2011, 06:55 AM
Replies: 39
Views: 17,845
Posted By Richard Lee Sattro
Re: New Army PT Test!

Well you are right to think that they will just do pushups and the rower till the end of days but you have to realize that the standing long jump, and 60yd shuttle require a different training...
Forum: Fitness 03-09-2011, 01:26 PM
Replies: 39
Views: 17,845
Posted By Richard Lee Sattro
Re: New Army PT Test!

I think the first go around wont be that bad. Especially since the test is supposed to be gender neutral so I think that it will be easy to pass but very hard to max. I think the PRT will prepare...
Forum: Equipment 03-09-2011, 05:58 AM
Replies: 17
Views: 7,451
Posted By Richard Lee Sattro
Re: Garage gym squat stand/dip/GHD

For those that are wondering I have been using this for awhile and it is awesome. I have had 400# on it and it held well. I also use it everyday because my programing is mostly strength. If you...
Forum: Equipment 03-09-2011, 05:54 AM
Replies: 3
Views: 5,445
Posted By Richard Lee Sattro
Re: F-Lite 230 vs. F-lite 195

That is kind of what I thought. Have you noticed a difference when using them on wet grass and stuff like that. I am in the Army so I have to have a shoe that can hold up to that. My F-Lite 230s have...
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