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Old 05-27-2007, 09:54 AM   #1
Marc Blair
Member Marc Blair is offline
Join Date: May 2007
Location: ATL  GA
Posts: 1
Hey yall,

I have been doing scaled work outs on crossfit for about 5 weeks now and I have seen great improvements. I went from 0 pull ups to 4 now! I have also started the couch to 5k program this week. However, I really need help in two other areas.

I'm training to apply to USMC Officer program and I really need to get 20 pullups, 100 situps in two minutes, and at least run the 3 miles in 21 minutes. Are there any other exercise that I can do to target improvement in these specific areas.

Thanks for any help,
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Old 05-27-2007, 02:33 PM   #2
Jason Lopez-Ota
Member Jason Lopez-Ota is offline
Join Date: Jun 2006
Location: Honolulu  Hawaii
Posts: 1,528
5x5 weighted pullups. Use the same weight for all 5 sets. Ex. 25lbsx5x5. Increase the weight each workout, you'll eventually plateau, when you do switch to 3x3, then back to 5x5 if you can. Test your 1 rep max every once in a while too. Pullup ladders work great too. Farmers walks helped me a lot.

(Message edited by jay123 on May 27, 2007)
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