CFT -- Slayed

I hit the ZNWU before I walked to the track for the Combat Fitness Test (CFT) the Corps' new physical fitness test. The CFT does not replace the physical fitness test it is a different test; testing totally different energy systems (anaerobic).

The test begins with a 880 yard run for time (in boots and utes) simulating moving to engagement. The second event is the 2 minute #35 ammo can lift simulating a resupply. The finish is called the maneuver under fire (MANUF). The MANUF is the combination of sprinting, crawling, more sprinting, casulty drag, firemans cary, ammo can (x2) run, a gernade toss and more ammo can running.

Is the test hard? Well, it isn't easy. It is just a different level of suck; then it is done. Actually the test is fun and I would rather do this than run 3 miles any day.

Run - 880 - 3:20 - this is actually my fastest time...so far. It is also the first time my left lumbar didn't ache for 600 yd. GO Z!

Ammo Can - I hit the minimum (40) in about 40 seconds and then stopped. This time, the test is pass fail (will change in the fall) and I didn't see the incentive to go on. Well, I started pressing again at 1 minute and matched my partner at 80 reps. I can do 100 easy, if needed.

MANUF - Hard to describe this event. I basically tried to relax and keep a steady pace for the entire event. Pushing too hard at any point results in quickly reaching MHR. It would be interesting to wear the HRM for this! Perhaps I will do in practice later down the road. Time: 3:03 with a miss (missed the target on the gernade toss by a few inches).

Observations:
1. Improvement will be easy in all 3 events. I won't speculate on my goal numbers yet. I have an idea of what is achievable but will wait for the announcement of scoring zones.

2. The ZNWU and R Phase drills done between events were a life saver! Perhaps I should start some I phase one of these days.

Tonight
Pull ups 98765

rest update

This weekend was a wash. Saturday - sick, I didn't do too much. Today, not as bad but, need to take it easy; tomorrow CFT.

ZNWU
Pull up 88765
Swing 32k - 2x50

quickie

Quick update.

Z
Pull up ladders 87765
Ride - 10 x 10/20 - spin high cadence as possible then recover. Work on leg speed.

Feel ill...was ok until about 45 min after the bike ride. Then WAMO! must....sl...ee..p...

Hope to get 4-5 hr ride in tomorrow, I have to see how I feel in the AM first.

What do you suck at?

HUGE discount on DD kettlebells. DD has changed foundries and kettlebells now cost less. This is a good thing. Click one of the Dragon Door links to get 1 or 2 at up to 30% off!

I read Kenneth Jay's new book, Viking Warrior Conditioning. It explains the MVO2 workout protocols. If you haven't done the MVO2 max workouts, you are missing out. I plan to cycle through the protocols again later in the spring. First things first!

Today I realized that it is time to kick the complex up a notch. Here are a couple thoughts.

1. Keep the complexes the same and decrease rest time.
2. Add more sets (take longer)
3. Do both. (won't take quite as long)
4. The other option is to complete with 24k kettlebells.

Opt 4. Will probably be the most beneficial for power development and muscular endurance. Who am I kidding, I shouldn't be using 16k 'bells for this. I haven't messed with snatching 2x24k for nearly a year and if I remember correctly, I stopped because form was not adequate.

So, a combination of all of the above may be in store. How? Alternate high volume lighter weight days with low volume heavier days. Sounds simple enough right? Keep reading, you will be the first to know.

Today's Reward:
ZNWU
Pull up 87665
Complex deux -16kx2 6sets x 5.snatch,front squat, clean and press, row.
The first set felt terrible and the other sets were good to go! I feel like I have the perfect groove in the snatch right now. I can't wait to test my hip power in a snatch test in the near future.

Ride:
10 x 30sec on / 2:30 rest alternated standing sprint with seated. Using 52x12.
MXHR - 166. I only reached this on the 9th interval. I just reviewed my training files on the HRM. It has been more than a month since my HR was elevated more than the 160s (that I've recorded).

Huge improvement this year of course there are too many variables that affect HR so it is not the best tool to measure fitness but it is an indicator. Indications are looking good. Real world tests are on the way. CFT on Monday (this will be my baseline), 200k next Sat. The PFT is in about 3 weeks as well. I should throw in a snatch test in the near future. It is a good indicator of strength endurance and there aren't many variables to skew data.

Analyzing the results of the above tests will tell me alot. Simply, it will show me a picture of what I suck at.

Like I tell my Marines every day, find the thing you suck at and practice that. If this is the ONLY thing you do, you can't help it you will improve. -- Freaking Amazing!

practice update

It seems as though the weather is conspiring to keep me on the trainer. Bummer! Not a good thing either as my 'season' starts in a week and a half. Hopefully, I have done enough. I'm not worried about the first event. I will finish it (200k) no problem.

The concern is the longer distances especially completing the 400k and 600k. The good news is that the series is designed for the purpose of working up to these distances and longer. SWEET!

I'm considering attempting to add a low volume, heavy practice early in the am, I will do a couple days per week and see what happens. My goal is building strength during the season. I'm not concerned with hypertrophy. In fact, shedding some weight and improving strength (POWER) is more beneficial.

Today
Z Drills – full body
ZNWU
Bretzel, ASLR
Complex Swing, snatch, clean and press, row

ZNWU
Ride trainer – 6x90/90
Pull up - 87654

Yesterday
ZNWU
Complex swing, snatch, clean and press row

CFT – practice –
Run – 880y
Run – 8x100y
Ammo can run 1x100y
(did a short fireman carry….bad idea back tweaked)

Sunday – Off (ill)

Saturday –
Complex – snatch, front squat, clean and press, row
Pull up – 2x10

Ride – 8x20/10 – standing

Friday –
Ride – 5x4/3

Thursday
Ride – 30 fassssssst
Pull up 7x6

Wednesday –
Complex – swing, snatch clean&press, row
Pull up 6x6

Hungry?

I was mildly hungry then I read Nutrition Solutions recipes of the day. YUM. I'm all about it...in a few days.

Continued with another complex today. Quick, simple and effective. I'm all about this too. Actually these are fitting nicely into my current training cycle.

Today:
ZNWU, Bretzel,
Swing, snatch, clean and press, row. 5x5 2 min rest.

Pull up 4x7


Oddly, today's limiter seemed to be the press. Grip was not an issue.

cold ride today

Today I ventured out in the cold for a long-ish ride. We headed out to the Pungo area of VB for the ride. This is where I ALWAYS get lost and today was no exception. We zigged when we should have zagged, kept zipping along when I started to notice the signs all said, Chesapeake. CRAP! We turned around and the retrun trip was all into a northeast wind off the Atlantic...cold.

I'm making good progress with the bretzel, my shoulders are nearly flat on the deck...sweet.

ZNWU, ASLR, Bretzel
Ride 55 miles

Sunday
ZNWU, ASLR, Bretzel
Complex...5 sets x 5reps 2/16k - swing, snatch, clean and press, row
Pull up 5x6

Evening: - Ride (watching Paris - Nice) 5x4 min. on/3 min. off

Saturday
ZNWU, ASLR, Bretzel
Clean and Press - 5 x 1234 ladders
Pull up - 5x5 12k

Friday
ZNWU
ride 8x20/10