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Old 01-25-2009, 03:51 PM   #1
Peter Evans
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Training thoughts for CT team

I have an opportunity to apply for CT team selection.

Here are the knowns.
  • 2.4km Sub 10 min - 70+ crunches - 30+ press ups - 8 Over hand pull ups
  • Beep test - boots and 40lbs kit - level 7.1+
  • 5m rope climb, 100m fireman carry, 6ft wall with kit.
  • Swim test - in shirt and pants 200m swim, 100m tow, 20m underwater.
Other stuff includes ruck runs, usual sickeners (getting beasted), Boxing though I suspect it will be milling i.e no technique just all out aggression and heavy equipment carries (farmers walk type stuff) over a week long period.

The focus, from what I understand is mainly anaerobic with a few longer efforts throughout each day of testing.

I have been CFing about 6 months and playing with it on and off 6 months prior.

Not as Rx'd, Following Brand X at pack level consistently.

Current levels
  • 9.30 - 2.4km run 100 crunches - 47 press ups and 12 overhand pull ups
  • have got slower at running 2.4km since crossfitting - thoughts?
  • Beep test - boots + 30lbs kit level 7

They have sent through a training plan, but it is very segmented and I think CF is a more intelligent and well-rounded way forward.

I have 12 weeks. Plan is to use the physical testing knowns and complete them every 2nd weekend to monitor progress. That said I'm not sure how to integrate CF WODS / CYCLES with the specific tests?

Do I focus on replacing every third WOD with weaknesses focussed workout(running) or keep CF'ing?

Thoughts from those who have gone before me are gratefully received.

Pete
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Old 01-25-2009, 05:42 PM   #2
Steven Low
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Re: Training thoughts for CT team

I don't know how good your recovery is and if you're doing 3/1 but I'd definitely add some 400 and 800m interval repeats for your running.

Best way is to eliminate one of the workouts off the bat and do the runs such as 6x400m, 4x800m or something along those lines -- as fast as possible + rest 3 mins between each and then lower time as you get better. After every 2-3 interval workouts do the 2.4km to see how you're progressing.

Then if you're still feeling good after 2-3 weeks of that add back in the other CF WOD if you want.
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Old 01-25-2009, 08:34 PM   #3
Peter Evans
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Re: Training thoughts for CT team

Hi Steven, that sounds like a sensible idea.

I'm currently going with 3 on 1 off and adding extra recovery days as and when needed.

Thank you for your input
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