|09-17-2008, 10:58 PM||#1|
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
Wednesday- 3-4 mile ruck march
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.
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
|09-19-2008, 08:36 PM||#2|
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).
|Thread||Thread Starter||Forum||Replies||Last Post|
|CF Programming Help||Evan Sinicin||Fitness||8||08-06-2008 12:50 PM|
|programming||Jacob Gallaway||Starting||4||05-13-2008 09:25 AM|
|Programming||Will Parker||Fitness||5||05-12-2008 06:07 AM|
|Programming||Jonathan Camacho||Starting||9||01-21-2008 06:46 PM|
|Programming Help||Ted Reinders||Exercises||4||12-11-2007 11:46 AM|