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

I tried it!

This afternoon, I was talking to a couple of my mentees. Yes, I am entrusted with the honor of mentoring young Marines. (Insert Evil laugh here) One of them picked up the 16k kettlebell and began doing 1 arm presses just as I instructed him in a 10 minute period of instruction back in June. He did a fine job. I told him to park the weight and shake it out.

I asked him and the other Marine if they wanted to try the overhead press part of the combat fitness test (CFT). This portion is a 2 minute overhead press with a 30 lb. ammo can. Well, I don't have an ammo can in the office but I do have 16k (36lb) and 24k (54lb) kettlebells sitting by my desk (You never know when you will get the itch). Well after watching them both do a couple reps...I got the itch.

I said, "Let's race. I will use the 24k and you can use the 16k. We will race to 45 reps."
It was an agreement. I raced the Lance Corporal and the Private First Class counted reps. Ready, Set go! We started going at the same pace until around 30 reps. Then things got interesting. He slowed way down and was having issues. I paused a moment to show him the resting postion. I hit 45, and the LCpl had 37ish and I called it a day. Good thing too, the kettlebell was getting slippery. We didn't time the event but I'm most certain we were at about a miunte.

Lesson:
I'm pretty sure I don't need to practice this event.
I will continue working towards the heavier 1 arm press, jerks, Viking push press etc.
The young Marines need to work on this event. The LCpl I raced is probably one of the strongest Marines in the student population. If he was sucking wind...It's gonna get ugly.
This was fun.

Training:
Z
RIFGA
Ride 25
Clean and press - 24k 5x5
2 hand overhead press 24k - 1x45 (I used a combination of strict press, viking push press and jerks when the lactic acid was flooding my shoulders)
Jerks 1 arm 24k 3x10

Hammer Fest

I just returned from a hammer fest on the bike. We cruised up to Ft. Story and did a few loops with the rollers and wind. This quick ride has left me pretty much DUN!

I've been doing 2 Z sessions each day. The 10 neural warm up and the R phase movements later in the day. In addition, I've continued the Z homework from Mike Nelson. In a conversation I had this afternoon with a colleague about supplement, mainly multi-vitamins we debated supplements and multi-vitamins. Here are the questions I'm left with.

1. Do you really need a multi-vitamin or are the claims a marketing gimmick?
2. What is really in multi-vitamin? Are the ingredients safe?
3. Do we really get enough essential vitamins and minerals from food?

What do you think?

My colleague also mentioned that he was taking a certain multivitamin (GNC Sport) and had severe headaches from them.

• I said, "you mean like a hang over?"
• He replied, "exactly."

I haven't taken this particular vitamin for a few weeks as I try to switch brands every other bottle. I too get a severe headache with this vitamin. For the past few years I just thought it was the pollen in the air. WTH? So, I ask you this, have you had this experience with a vitamin (or this vitamin)? I think it is interesting and need to know if there are others that experience this.

________Other News_______

The much anticipated USMC Physical Fitness Order was disiminated today. The order explains how we will be tested for physical fitness (PFT) and for combat fitness (CFT). To summarize there are 2 different tests that will be administered semi annually. I did the math and that is 4 fitness tests per year. The order also states that ALL Marines will participate in physical training for 30 min 5 days per week. Judging from the new CFT, doing pt 5 days each week is a really good idea.

In short order I was assigned as the Combat Conditioning Instructor for my command. I have some work ahead of me. The important thing to remember when training or introducing this training to the average Marine is to take it slow and build the intensity over a few months. Even though all Marines should already have a good fitness base it is still good practice to work into it. Add volume with common sense. It does the Marine and the Marine Corps to hit it hard for 30 minutes to failure everyday. You will get overtraining and injury.

Here is a fact, the introduction and testing phase of the CFT has yeilded a 30% failure rate. Marines, Get Off the Couch and PT.

--------More to Follow--------

Last, an update about last months remedials. Both of my pull up projects are now off the remedial pt program. This morning Schmuckatelli did 3 pull ups on a PFT like he owned the bar! GO front planks!

Training:
Ride 20 mi. - Several sprints and hills.

Wed.
Viking Push Press VO2 protocol 6 reps x 20 sets 15 on/15 off

Monday:
Ride - 30