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Old 05-02-2010, 05:04 AM   #11
Randy Hill
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Re: 5K training and CFFB

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Originally Posted by Matthew Vesey View Post
I personally do my CFSB training and mainpage wod's while doing a 5km run in the mornings 5 out of 7 days
Matt, just curious, you do CFSB workouts + Main page? Can you tell me exactly how you program that? AND 5k runs 5 days a week?! That's awesome. I'm military too and know how taxing unit PT can be with Crossfit added on!
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Old 05-02-2010, 07:00 AM   #12
Matthew Vesey
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Re: 5K training and CFFB

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Originally Posted by Randy Hill View Post
Matt, just curious, you do CFSB workouts + Main page? Can you tell me exactly how you program that? AND 5k runs 5 days a week?! That's awesome. I'm military too and know how taxing unit PT can be with Crossfit added on!
I have been on pre-deployment leave for now 3 and 1/2 weeks (I leave for Afghanistan in a week) so it has been easy to manage doing a Run,MP WOD and SB Program. While on my leave I have basically made it as follows:
Morning (wake-up)- 5km run for time
Mid-day- Main Page WOD
Night (anywhere around 5-7pm)- CFSB program.
or
5km run mid-day with mp wod immediately following

However, while I was doing this and working with my Units PT It always seemed to either be a 7-10km jog followed by a ton of bodyweight work (pushups,pull ups, etc) A ruck march or Crossfit WOD. The way I worked around the unit pt I would do the following:

Morning Unit Pt: 7-10km jog (this would cancel out the 5km run)
During Lunch- I would Pump out MPWOD, eat and shower as fast as possible
Evening- CFSB

if morning PT was a CF WOD then it would cancel out the MP WOD and I would do the 5km run and CFSB on my own time at night. The only days that I was unable to follow my program would be range days or field exercises. I would also some times cut out a run on a day and make up for it on the weekend.

Afghanistan will be a much different story though...It may be hard to do much or any CFSB or MP Wods depending on the tactical situation, operations,etc. So I will have to roll with the punches.
Hope this helped!
have a good one,
-Matt
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Old 05-02-2010, 08:27 AM   #13
Randy Hill
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Re: 5K training and CFFB

Thanks a lot, Matt. That helps immensely. I have a very busy schedule as a Marine just like yours! When I was in Afghanistan I had a lot of time to work out because I worked on Kandahar airfield and was around a lot of Canadian soldiers. Good luck over there!
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Old 05-02-2010, 12:37 PM   #14
Matthew Vesey
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Re: 5K training and CFFB

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Originally Posted by Randy Hill View Post
Thanks a lot, Matt. That helps immensely. I have a very busy schedule as a Marine just like yours! When I was in Afghanistan I had a lot of time to work out because I worked on Kandahar airfield and was around a lot of Canadian soldiers. Good luck over there!
Happy to help, thanks for the kind words!
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Old 05-02-2010, 09:01 PM   #15
Ian Nigh
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Re: 5K training and CFFB

To the OP:
My 5k run time went from 21:35 to 19:55 after six weeks of JUST doing CFFB with NO supplemental running. Go figure, eh?
Well, ok, I did throw in some swimming WODs and ride my bike alot, but still.

Alot of running the 5k for me is mental, it is over so fast that if you are able to push through the pain of going hard (and not passing out) you can get a good time. CFFB deff. helped make me stronger both physically and mentally to achieve this.

Haven't re-tested my 5k in over 3 months, I wonder if I can beat my PR...
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Old 05-06-2010, 10:49 PM   #16
Ian Nigh
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Re: 5K training and CFFB

ugh!
Just did a 5k a couple days ago and came in at a pathetic 22:33!

thats over two and a half minutes slower than last time...
OTOH, my deadlift is up 20kg and I have gained 5kg of lean muscle. i guess there is a trade off.
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