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Old 03-12-2009, 06:49 AM   #1
James Shelby
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Join Date: Mar 2009
Location: Dallas  TX
Posts: 60
Talking Shelby - Pre Afghanistan Buildup

Hello all! The following is the log from now (Mid March) through Fall sometime, when my unit is mob'd.

I am from a reserve unit in Dallas, and as many would expect, our PT is horrendous. Being the PT NCO for the unit, I have exhausted all attempts and motivating the individual for a higher physical standard, so I am stuck until we get mob'd, then I plan on bringing the pain in a big way. I have tried explaining to these people that if they cannot complete a basic PT test then I cannot trust them to hike up a mountain with a 100 LB kit, but they will not understand until we get there.

Thus far I am in fairly good shape. I started running and football/soccer in highschool, biked through college, and have been moderately weightlifting and keeping fit for some time now. My schedule doesn't permit me a typical workout regime, so I have to shoot from the hip often, especially working out of hotel rooms, etc...

For now, I run constantly, and have recently begun researching and using crossfit methodology for myself and a former marine that has begun working with me. The following will be my log leading up to the day I head overseas.

Week 1 consisted of multiple days with WOD's and my own variety.

3/8 2009
4.5 Mile run
100 Pullups
200 Dips
100 side Planks
50 Inverted Situps
50 Angled Leg Lifts
50 meter sprint between events, typically broken down with 10 reps per

3/9 2009
100 situps
100 planks
100 bicycle

3/10 2009

1 hour heavy cardio
(3/09/09 WOD)
5 complete rounds with correct form of:
2 rounds with minimal pullup assistance
1 round with heavy pullup assistance
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Jim Shelby - Senior Trainer
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Old 03-18-2009, 07:01 AM   #2
James Shelby
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Location: Dallas  TX
Posts: 60
Talking Re: Shelby - Pre Afghanistan Buildup

7 Mile Run
30 minutes heavy core workout

20 minute bike
20 minute resistance eliptical
20 minutes row



7 mile run
50 incline pushups
100 medicine ball situps

52:00 to completion. No pukes.
Jim Shelby - Senior Trainer
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