Mando Pride Fitness Challenge

Originally Posted by Sean0352

You ever considered the USMC PFT or CFT as acceptable??? And how's the panhandle???

yes I do, just not the one I have to test to! lol jk jk, seriously yeah I find the USMC tests to be very good as a way to judge one's fitness.

Here's a quick update for u guys. Spent the last 6 days out in the mountains of Washington State, rucked more than 20 km during that time, with a 60 lb ruck, up and down the steep mountainsides. In one of our 1 km legs of one of our marches, we made the 1 klick march in 30 min, against a hard uphill.

btw gymbeau and jango great stuff, glad to hear it!

Awesome! I'm a combat instructor for the USMC, I'll be sure to start posting times.

I feel your pain on those hills, I have plenty of hills at Pendleton.

When your back in PC let us know. The panhandle is my true home.

sweet! always glad to see other troops on here. Yeah I'm in training at Fairchild right now... anyone who cares can probably figure out what that training is with Google. My wife says it's getting cold down there in PC, I consider the hills of Kentucky to be home.

Tonight was an Iaido night, so no workout for me. However, for those of you who have not read my "Mando couple" thread, my girlfriend is also joining the Mando Mercs, so I'm building both our suits at the same time. Anyways, She is the one who got me into crossfit, so she is in tremendous shape and is working on her personal trainer cert. So she wanted me to pass on to you guys that your all doing a great job.

She of course worked out today & did great. I will be in California outside Santa Cruz for a week while she is getting her certification in early Nov. anyone know cool stuff happening in that area, Mando-wise?

Oh, and yeah, this is a bump reply

oh if only i weren't so lazy! i do need to get in shape and this is a great POA. maybe i will give it a try, when i get some free time

Today's WOD - Tyler

Suppose to be 7 muscle ups, but I'm not at that level yet, so...

28 pull-up
28 dips
21 sumo deadlift highpulls @ 95 lbs (I did 65 lbs)

5 rounds.

I did it in 32:56 and feltlike I was gonna die. Great workout though
Oh, PS = BUMP

guys today im sick so i probably wont do anything so ill try to get better!!

u don't want to know what I just finished up...lol suffice it to say it was a heck of a work out.

Kal... how much energy drink does it take to kill a man? I think I reached that limit.

I ran 3 laps of my village (fairly small but hey) on nothing but a 1/4 of a can of Red Bull
Then a 30 minute jog, then some muscle workouts. ^^ Pleased with me, lol.

dunno about energy drinks... but it only takes about 2 gal of water in an hour (I think that's what the doc said). Haven't had time to do a real workout since I've been here at Fairchild, but... I have done several workouts in the process of completing my training. I think it's safe to say that I've been going through some very intense training, both phyiscally and academically. So I'm not cheating u guys...promise! lol

Ok, TF2 is really getting to me now. Since the scould update the unlockable weapon fort ge pistol was released: Bonk! Atomic Punch. I was stupid enough to try and create this mixture of death and I think my body hates me now. I used 1 can of Red Bull, 1 Can of Tiger, 1 can of Coke and 1 can of Kick.... MEDIC!

lol yeah I think i'd be yellin' for a medic after that too! dang ner vod, that's a crazy mixture!

I thought so too.... I've got one with a lollipop stick in the freezer...


energy pop, anyone?!

lmao too funny Pacx!

Xd One does one's best

lol Pacx dude I don't know how u do it... I can't stand that stuff... I get all jittery. Caffeine doesn't bother me tho.

anybody got any stats to report?

Well now that I'm an official Merc, I had better generate some stats. Will post back soon as I can.

welcome to the challenge Thaxos! Congrats on ur new status btw!

Sunday -
Ichabod Crane WOD (festive, yay!)

100 double unders (jump rope, making it go under twice each rep)
50 kettlebell swings @ 65 lbs (I did 35 lbs.)
2 mins rest
Part 2=
Run 200m
Bearcrawl 200m
Run with 20lb medicine ball 200m
25 Wall balls @ 20 lbs. (tossing them against the wall 10 ft. high & catching to a squat)
25 Burpees (squat down, kick feet out to push-up position, do a negative push-up, then reverse all that, but when back to standing, do a jumping overhead clap)
Row 500m

Then repeat part 2 ( so two sets of part two), all for time. Mine was 37:18

Monday = Iaido
Tuesday = Tommy V WOD

21-15-9 Thrusters @ 75 lbs.
5-3-1 rope climbs to 15 ft.
For time
Mine = 29:42

Yay Crossfit!

sounds pretty good gymbeau! I'll be hittin' it hard again when I get back... gotta gain back my weight I lost while out in the woods! lol

Sergeant Pacx Iblix reporting, sir!

10kg of weights, in each hand (20kg in total)
30min run
Sit ups (40 reps)
Jackknife (30 reps)


I'm young. Get over it.

not bad Pacx! keep it up ner vod!

yeaterday
Pushups 60 not timed
Situps 20 not timed
Dips as many as I could do 1 minute
1.4 mile run not timed
Bicycles 10 seconds worth
and a lot of other core exercises

sounds good to me jango!

thanks kal im relly sore but "Pain is weakness leaving the body."

i know the feeling

Well now that:

a. The flu has cleared up; and

b. Our bookstore courtyard sale is done

I went back to gym today. Still working on getting decent results on the posted goals but here's what I did today:

Format - name of exercise: reps: weight in kilograms unless otherwise stated

Monday - Arms and shoulders

Cheat curls: 8,6,4,2: 40, 50, 60, 60
Hammer curls: 8,6,4,2: 15, 15, 18, 20
Reverse curls: 8,6,4,2: 20, 25, 30, 35
Preacher curls: 8,6,4,2: 20, 25, 30, 35

Wrist curls: 8,6,4,2: 10, 12, 15, 17
Reverse wrist curls: 8,6,4,2: 10 (all sets)

Tricpes push downs (with rope): 8,6,4,2: 50, 55, 60, 65
Triceps pull downs: 8,6,4,2: 20, 25, 30, 35
Seated dumbbell press: 8,6,4,2: 20, 25, 30, 35

Seated back press: 8,6,4: 30, 35, 40
Seated front press: 8,6,4: 30, 35, 40

Standing lateral raises: 8,6,4: 7.5, 10, 12
Lying lateral raises: 8,6,4: 7.5 (all sets)

Upright rows: 8,6,4: 30

Stationary bike: Interval routine: 20min/8.97km/246 cal

Walking/running: 10 min walk/1 min run for 33 min. I have yet to calculate the distance but it's in thr 4 to 5km range...

And yes I'm buggered !!!

D

0.0 im stunned


you've made me lose 4lbs of weight Kal'ika!

he he well then Pacx I guess I'm doin' my job! lol congrats ner vod!

that means i haffta adjust my lab coat a little xD

lmao yeah I guess that's probably true... btw... Fi's lost 7 lbs in the las 3 weeks doing this workout plan and eating better

Eating better is clincher I think. Levi'ka needs to cut down on the 'juicy delicious tender burgers'

i probably should, but theres no fat on me yet

There'd better not be, dummkopf!

After traveling to San Francisco and finishing my Beskar, finally worked out again on Friday.

Nasty Nancy:

3 snatches @ 45 lbs (sorry vode, I wasn't feeling 100%)
15 overhead squats @ 45 lbs
Run 400 m

5 rounds for time. Mine = 24:12

Saturday:

The girlfriend, Dralshy'a Atiniir on Mando Mercs, did a charity run with some of our gym mates. It was a 5k obstacle course. I ran it along side them to take pictures. Our time 33:46

you guys inspire us all!

I love the idea Ner'vod i can already do a run for 1.5 km in about 10 mins
push ups easy, my abdominal measure is considerably small (remember dudes im 14 and i can do all this) so those who can't do all this, Think of it as a challenge and you wanna beat me,

ah a fellow youngin pretty muc hthe same age, and same fitness ability

I see a friendship startin here

Me too ner'vod
Everybody on this forum will start calling me Zuk'ika soon i know it
I'm able to swiftly run through my school yard (lots of obstacles, including fellow students) and i am a traceur so you know im good athlete

we are also canadians

holy poodoo! That almost identical to me except i refuse to do track (i did it one year and i hated it!!) plus hate my gym teacher

Where in canada do u live bro?

Nova Scotia, which is in Halifax *which is also a bank over in the U of K*

My stats
push ups:33 in 33 seconds(i have parkour later on today so i dun want spaghetti arms
Sit ups:55 in less than a minute
I'll do the run when it is not 12:18 in the morning

Hey all... new fitness test going into effect starting 1 Jan 09... I'll post it up for y'all once I get the specs.

Kal, I'm loving this fitness test thing its really making me work out more, I've Gained weight (the good way) and yeah, can't wait to see the new tests i'm gonna feel the burn THE BURN Vode! THE BURN!

Im gonna get started in a little bit, dont have much extra time on my hands :/ Ill be hitting the gym and doing the fittness challenge... Ill get into spidey fittness yet!

Out of action for a week or two..... was doing overhead squats & snatchs almost a week ago and got hurt.
My left thumb, inside of my left forearm & lower edge of left bicep have been numb ever since that workout...I'm not sure whats wrong. So in the meantime, I'm on the disabled list.

- Bes'kad Prudii: Standing by....

Besk'ad Prudii!? Wow, we're almost brothers!

Je'Karta Prudii at your service.

Awaiting on the Statistics Kal.
Zuka Zamam Standing By

A note: i was injured in Combat today, some punk tried to take me out, i torn a few muscles but i almost broke his arm so i won, I guess

That must have been one violent date!!! HAHAHA kiddin bro

AHAHA Alpha you're such a joker *punches Alpha in the back of head*
HAHA

Originally Posted by gymbeau2000

Out of action for a week or two..... was doing overhead squats & snatchs almost a week ago and got hurt.
My left thumb, inside of my left forearm & lower edge of left bicep have been numb ever since that workout...I'm not sure whats wrong. So in the meantime, I'm on the disabled list.

- Bes'kad Prudii: Standing by....

I'm thinking you pinched a nerve in your arm...
I managed to pinch a different nerve in my arm and part of my hand is numb. You should get it checked out, if you don't, you could end up doing significant damage to it.

I guess no one noticed i stole my last name from halo (search Zuka Zamamee)
And my first name from Kotor 2 (Zuka is the Mandalorian Tech)
also The punk tried too he tried too get me to take him to dinner and i brutalized him hard!(im joking about it)

Originally Posted by Zuka

A note: i was injured in Combat today, some punk tried to take me out, i torn a few muscles but i almost broke his arm so i won, I guess

been there before, u walked away from it so u won in my opinion!

A lot of people try to fight me, i win, because imma Mandalorian

Reminds me of the time someone challenged me to a fight.

Then I stood up. And he ran.

I've set a new goal for myself. I'm going back to my old kwoon to resume my kung-fu training as of the 1st of December, I've got 3 months straight of just drilling to look forward to!! After that I'll be able to resume my hand and weapon forms training...

Perhaps even a tournament next year?

Originally Posted by gymbeau2000

Out of action for a week or two..... was doing overhead squats & snatchs almost a week ago and got hurt.
My left thumb, inside of my left forearm & lower edge of left bicep have been numb ever since that workout...I'm not sure whats wrong. So in the meantime, I'm on the disabled list.

- Bes'kad Prudii: Standing by....

I did my shoulder in back in May pulling hang snatches at 60kg (132lb) Take it easy and like all the others before me have said take it to a doc if its not getting better!

D

Originally Posted by d4m1an

I did my shoulder in back in May pulling hang snatches at 60kg (132lb) Take it easy and like all the others before me have said take it to a doc if its not getting better!

D

Yeah all I did was strain a nerve. Bad thing is that I'm already busted up from 14 years of active duty Army Airborne Infantry! I'm gonna do my Iaido tomorrow & crossfit on Tuesday. Wednesday is Kendo. Thursday is crossfit. Friday is Orycon for three days, trooping in beskar!

Bumping this up so we can all partake in this excellent fitness challenge
Sadly my swine flu shot is being a Di'kut and won't stop swelling, so im out of action

he he yeah I had to get one of those shots... it sucked! lol

I think im having a reaction I'll post a photo of it comparing to my right shoulder
Edit
Nvm it stopped hurting XD

I gave those shots... man, the needle is TWICE THE SIZE of the normal ones! It's like being on the end of an apollo rocket!

yeah it feels about like it when they go in too ner vod! lol jk jk, still gettin' squared away in my new home in Oklahoma... will be back on the workout program shortly

|Hah, some of the screams... it was very funny but at the same time rather emphatic.

lol yeah... I was quite proud of myself... didn't even flinch, but that sucker did burn

i was like BRING IT ON BIIIITCH the needle felt Exactly the same as the flu shot i was like NO PAIN BIIIITCH!

Zuka SHUT UP quit it w/ the language!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

yeah Zuka don't forget to behave urself... but u're right it wasn't bad, just burned a bit when they injected the vaccine in. Anyhow... back to fitness, so I'm planning on starting P90X back up... thinkin' about starting it tonight

I've been busy with people who think their shebs is gonna die after they get a splinter... ach, it's painful work.

Nevertheless, I'm workin' hard.

lol splinters... lmao believe it or not I just had to take one of those out of my hand earlier today while I was working on the attic... not a big deal tho, just pull it out and keep goin'

I hate getting splinters im like "AW BEV'IKA (the profane way) a DAMNED SPLINTER!"

Patient: *** DOC YOU GOTTA HELP ME, CALL 999 I'M GONNA DIE
Me: *grabs tweezers* There. Simple.
Patient: Oh. k.

Taking is easy on the road work this week as my shins have been killing me the last couple of forays out :S

One step forward nie back...

I'm BACK!!
After taking a couple of weeks off crossfit & martial arts to let my arm heal (I strained the nerve & lost all feeling on the inside of my left arm and the entire thumb), I finally did a crossfit workout.

Monday:
15 double unders (jump rope, making it cross under twice in one jump)

15 kettlebell good mornings @ 55lbs (pick up a kettlebell, hold it in the crook of your neck between your shoulder blades, then bend forward at the waist till your upper torso is parallel to the ground, slightly bending your knees, then back up = 1 rep)

15 weighted setup @ 100 lbs (using a 100 lbs plate, feet braced under one of our massive tires)

All that, as many rounds as you can in 20 minutes. I did six. My girlfriend, Dralshy'a in the Mandalorian Mercs, also did six. However, ladies were at lower weights, but she did 50 lbs kettlebells & a 45 lbs plate for setups. After that, she did front squats, 6 sets of 3 @ 110 lbs.

From now on, I am posting both our workouts. Oh yeah, I forgot, BUMP!

So my Most recent run clocked me at 1.8 km at 10 minutes, now its the winter so I'll be running, jacket and bulky pants, with boots, I'll clock the same distance at 10 mins as well, its my objective
and i can still do 33 push ups in a min and 60 sit ups in a min
EDIT
I can climb a wall about 7-8 feet in about 10 seconds.

yeah, I like wall climbs... I've been inactive (workout wise) for a while now thanks to the move and such, did a quick pushup/situp check today and got 40/50 respectively. I'll be getting back into a good routine now that I'm settled in.

I mean actual wall climb like parkour no thingys what so ever, just run up and cat grab and climb up

I did Parkour a few years back. Needless to say I wasn't very good at it.

Okay when I was in high school for my Sophomore year I had to take a PFT but they did not require us to pass it to go to Basic Leadership Training. But in order to go to Leadership Academy which was a summer program we had to pass the PFT. I did not go fortunately but during my Senior Year in NJROTC I decided to take the PFT and see how physically fit I am...LOL! I passed the test with a Highly Successful rate which qualified me for the PFT ribbon. I was extremely happy and thought "Hey I am a Mando". When I took a look at the scores I achieved this what I had.

1. 33 Push Ups in the 1 minute time limit
2. 75 Sit Ups in the 1 minute time limit
3. 1.5 mile run in I think 10 minutes; not sure.
4. Abdominal Circumfrence of < 45 inches (not sure what that is LOL!)

But yeah I kicked @$$ at it and just wanted to show you all how physically fit I am now. LOL!

great job CC! those are pretty good numbers!

I might give this a go as I am rather unfit and will be playing hockey again next year.

Sunday=

Seattle Jingle Bell 5k run/walk. conducted IN armor!

http://www.youtube.com/watch?v=Pgbs6rJc5cs

Yeah, that me!

lmao that's awesome! Ori'kandosii gymbeau!

Monday =

One Hand Fran:

Left hand thruster with dumbell @ 35 lbs. followed by right hand
15 reps each

One handed pull-ups (I did jumping pull-ups), left then right hand
15 reps each

Followed by 12, then 9 reps of all that above.
My time = 10:47 Girlfriend's (@ 30 lbs. dumbbell) = 13:46

Part 2 of our workout:

Row 500m, run 100m with a person your size pulling on you with a large band adding resistance

Row 400m, repeat the run
Row 300m, repeat the run
Row 200m, repeat the run
Row 100m, repeat the run


Tuesday = Rest day.

If its all this egg nog or I'm getting really Lazy, I may not be medically overweight, but im Partially fat XD still skinny but i got some fat

Thursday =

I used this as a make up day. I did what we had done on Tuesday.

3 rounds for time:
800m run
21 power cleans @100lbs.

My time = 22:58

Friday =

12 Days of Christmas WOD:

1 Sprint 100m

2 bear crawls (50m down and back), sprint 100m

3 handstand push-ups (body is vertical), 2 bear crawls, sprint 100m

4 clean & jerks, 3 handstand p/u, 2 crawls, sprint

5 Dip down push-ups (body arches up, you scoop down as your lowering) repeat all above

6 knees to elbows (hanging, pull your knees to elbows), repeat all above

7 kettlebell swings @ 35lbs., repeat all above

8 leg raises hanging from the pull-up bars, repeat all above

9 ring dips (dips from hanging rings), repeat all above

10 squat thrusts (in push-up position, pull feet in, then kick em back out), repeat all above

11 pull-ups, repeat all above

12 pistols (hard to describe...you lay on your back, then set up & stand up using only one leg), repeat all above

All that for time
Mine = 1:11:28
Girlfriend's = 1:10:36

Don't forget everyone to keep working out during the holidays!!

Well, first off, let me say thank you for serving and defending my freedom, ner vod. My dad was USAF, retired Master Sergeant out of Minot, N.D. And now to the big stuff. I need training. Big time! I'm so outta shape. If you could give me some routines, I'd like to be a part of the program. I got some tips in martial arts about starting at a walk for a few miles, then fast walk for the other few, then a full sprint for the rest of it. Then, when it comes to lifting, you would do a set, then add 5, and so on for 3 total sets. Tell me what you think.

Wednesday WOD (Workout Of the Day):

As many rounds as possible in 20 minutes

500m row
25 Turkish get-ups @ 60lbs males/ 40lbs females (hold a kettlebell above you with one hand while laying flat. Keep it in the air & arm locked out stiff and above you head at all times. Bend one knee, roll onto one side. Using your other hand, bring yourself to a one knee down kneeling position. Now stand up. Once standing, do all that in reverse. That's 1 Turkish get-up.)

I managed 2 complete rounds, 3rd round rowed, but only 7 reps into the get-ups.
Dralshy'a got 3 complete rounds & completed the rowing for round 4.

ok i got a weight set for christmas and i will
hopefully be useing that

Sunday = Filthy Fifty

50 Box Jumps 20″ (jump onto a box {in our case, a huge tire}, then jump up and off backwards)
50 Jumping Pull-ups (jump while pulling yourself up)
50 Kettlebell Swings @ 36lbs. (hold it with both hands between your legs then swing it up to above the head level)
50 Lunges (being sure to make big steps)
50 Knees to Elbows (hanging from the pull-up bar)
50 Push Presses @ 45lbs. (get a barbell and lift it straight up above your head)
50 Back Extensions (grab the kettlebell and let it rest on the crook of your neck, then just bend forward till your torso is flat)
50 Wall Ball Shots (throw a medicine ball against the wall, hit the 12' mark, catch it and go into a squat with it) @ 20lbs.
50 Burpees (from standing, drop into a push-up, once complete, string back up and jump 6 inches in the air while clapping)
50 Double Unders (jumping rope, except you make it go around & under twice per jump)

Our head trainer had us do 25 of everything instead of the prescribed 50 since we had not trained since before xmas.
My time = 14:33
Dralshy'a = 21:08 (HOWEVER, she did 50 of everything, cause shes hardcore like that)

Originally Posted by vinniefree777

Well, first off, let me say thank you for serving and defending my freedom, ner vod. My dad was USAF, retired Master Sergeant out of Minot, N.D. And now to the big stuff. I need training. Big time! I'm so outta shape. If you could give me some routines, I'd like to be a part of the program. I got some tips in martial arts about starting at a walk for a few miles, then fast walk for the other few, then a full sprint for the rest of it. Then, when it comes to lifting, you would do a set, then add 5, and so on for 3 total sets. Tell me what you think.

As I understand it (Gymbeau help me out here) it is best to start out with higher reps and reduce the number as you go. However, when running what I do (to build up speed and endurance) is start with a light jog, on a quarter mile track I sprint the straight ways and jog or walk the corners. It helps out a lot. However, at least once a week I will run an extra 1.5 mile just to check my times and to make sure the endurance is building. As for lifting... I don't, unfortunately... because I haven't had access to machines for a while, altho I do now and should start again I guess. However, with the pushups it helped a lot for me when I was watching TV at night, during the commercials I did pushups, sets of 15 every commercial break. By the time my PFT rolled around I was doing 65 in a minute.

GYMBEAU is the guy to ask about good routines tho, he (and his cyar'ika) work out religiously and she's a crossfit instructor.

Yes, Kal, you have it basically right. Just the key is to find out your limits, but do not overdo it at first. Find what you can do, then develop your plan. For instance, if you have never bench pressed (which honestly is a ****** exercise...), try just the bar. Then increase slowly until you are no longer doing it comfortably. You DO NOT want to be anywhere near the point that you cannot get the bar back up, even if you have a spotter *hint*. If you cannot lift it, your not doing any work. So lets say you get to about 150 lbs and you really got to grunt and force to get it up. Back it down to about 130. Test that weight out & your done for that day. The next day you do that type of lifting, just do sets of that weight. I suggest knock out 5-6 sets of your new baseline, which for this example is 130. Do that for the next 3 or 4 times you do that lift. Now when you set down to do that lift on it's 5th time/day, you are going to notice it's alot easier. Now you have the option of increasing number of reps, number of sets, or a slight increase in weight. Keep in mind there is no wrong answer! Any of those options will increase your strength & endurance.

We do 1 rep maxes all the time, but they are just a marking point & don't do anything for you overall. So your spread of power & endurance is what's most important.

I highly suggest that you get creative if your going to lift weights. Form is very important, but so is unorthodox movements. Whereas a barbell curl will isolate your bicep and work it, movements like deadlifts end up being more beneficial since they work multiple muscle sets. When in doubt, look on youtube for lift examples and check out alternate workouts such as crossfit & *gag* (j/k) P90x.

Lastly, do not forget to work your core & cardio. Abs & core can be worked every day. There does not need to be a rest day from core. Same for cardio. Just mix up your cardio types. Run one day, bike another, hike a hill the next & even row. Cardio is perhaps more important than any lifting you will ever do.

ok monday i did 21 rep on 90 pounds and tuesday i did15 repson 95 pounds and i ran 1/2 mile on tues in 3.03 min

Monday =

Pyramid hand stand push-ups & pull-ups. Scaled as needed. I had to do piked push-ups (severe inclined push-ups from a large tire) & jumping pull-ups. Dralshy'a did handstand pushups (you always do them next to a wall) & jumping pull-ups.

Reps:
21, 18, 15, 12, 9, 6, 3

My time = 11:04
Dralshy'a = 31:28