Offical workout/fitness thread.. - Page 7 - Subaru WRX Forum
 9Likes
Reply
 
LinkBack Thread Tools Display Modes
#91 Old 10-12-2013, 06:02 PM
WRXtuners Member
 
psinuse's Avatar
 
Join Date: Nov 2004
Location: Ohio
Posts: 3,053
psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to
So I have officially signed up for the GoRuck Challenge and Selection for next year. Along with those I am also in the mists of doing something else...I will give more details in the next couple of weeks.

Resident Grumpy Old Man(Keith)
03 SRP 2.34L
08' LGT Gears...
psinuse is offline  
Sponsored Links
Advertisement
 
#92 Old 10-14-2013, 12:13 PM
WRXtuners Member
 
Join Date: Sep 2013
Location: Texas
Posts: 117
Images: 1
texasmr2 is a helpful contributing member
Full range of motion and full flex at the 'top' of the movement is key. I fell in love with the 'pyramid' concept.
texasmr2 is offline  
#93 Old 10-14-2013, 08:57 PM
WRXtuners Member
 
LW_Black4's Avatar
 
Join Date: Mar 2013
Location: Ontario, Canada
Posts: 391
Images: 7
LW_Black4 is more helpful than not
Garage
Quote:
Originally Posted by psinuse View Post
So I have officially signed up for the GoRuck Challenge and Selection for next year. Along with those I am also in the mists of doing something else...I will give more details in the next couple of weeks.
Keith,
I want to hear about this GoRuck Challenge, and if you're not dead when you finish, to see some photos of it too!

Have fun, ha ha.

Laszlo - blue '04 WRX
Meet the turbocharged rally-bred Subaru WRX.
blue '09 STi - lease return
LW_Black4 is offline  
#94 Old 10-14-2013, 09:19 PM
WRXtuners Member
 
psinuse's Avatar
 
Join Date: Nov 2004
Location: Ohio
Posts: 3,053
psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to
Quote:
Originally Posted by LW_Black4 View Post
Keith,
I want to hear about this GoRuck Challenge, and if you're not dead when you finish, to see some photos of it too!

Have fun, ha ha.
GoRuck Challenge <--that is for the challenge

GoRuck Selection<-- this is for selection

I have a friend, who is currently enlisted, he said the challenge was harder than anything they did in boot camp in the Army. Told me I'd be insane to even try selection...
Challenge excepted..

I also really wanna do the GoRuck Trek. All cloak and dagger kind of thing.
GoRuck Trek 007
LW_Black4 likes this.

Resident Grumpy Old Man(Keith)
03 SRP 2.34L
08' LGT Gears...
psinuse is offline  
#95 Old 10-19-2013, 08:34 AM
WRXtuners Member
 
psinuse's Avatar
 
Join Date: Nov 2004
Location: Ohio
Posts: 3,053
psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to
Tomorrow is gut check Sunday. 10 mile ruck with a buddy of mine. The Monday starts the 10 week MARSOC prep training program. In case you are wondering what MARSOC is, it is the Marine Corps SpecOps, it use to be Force Recon.
I'll keep you posted as to how Sunday goes and I will post my next 10 week program up tomorrow afternoon.
Peace to the East,
LW_Black4 likes this.

Resident Grumpy Old Man(Keith)
03 SRP 2.34L
08' LGT Gears...
psinuse is offline  
#96 Old 10-20-2013, 09:32 AM
WRXtuners Member
 
psinuse's Avatar
 
Join Date: Nov 2004
Location: Ohio
Posts: 3,053
psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to
Well as I suspected I did well today on the gut check. A little sore, but I am sure it will be alright. Below is the 10 week MARSOC prep course.

Week 1
Sunday: Rest and hydrate
Monday: Run three miles and do the MARSOC short card.
Tuesday: Swim 300 meters. Tread water for five minutes. Rest. Repeat two more times, complete total sequence in 15 minutes.
Wednesday: Run 400 meters, five times at typical 1-mile pace. Complete the short card.
Thursday: Hike three miles while wearing a 45-pound rucksack in an hour or less.
Friday: Complete the short card.
Saturday: Hike four miles, with pack, in an hour and 20 minutes or less.

Week 2
Sunday: Rest, stretch, hydrate and recover.
Monday: Run four miles. Complete the short card.
Tuesday: Swim 300 meters. Tread water for 10 minutes. Rest, and tread water again for fiver more minutes.
Wednesday: Run 400 meters, six times, at a mile pace. Complete the short card.
Thursday: Hike five miles, with pack, in an hour and 40 minutes or less.
Friday: Complete the short card.
Saturday: Hike six miles, with pack, in two hours or less.

Week 3
Sunday: Rest, stretch, hydrate and recover.
Monday: Run five miles. Complete the short card.
Tuesday: Swim 100 meters at max effort, five times. Tread water for 15 minutes.
Wednesday: Run 400 meters, seven times, at mile pace. Complete the short card.
Thursday: Hike five miles, with pack. Strive for goal of 1 hour and 20 minutes.
Friday: Complete the short card, twice.
Saturday: Hike eight miles, with pack, in two hours and 40 minutes or less.

Week 4
Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles. Complete the short card.
Tuesday: Swim 500 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, eight times, at mile pace. Complete the short card.
Thursday: Hike five miles, with pack. Strive for a goal of an hour and 15 minutes.
Friday: Complete the short card, twice.
Saturday: Hike 10 miles, with pack, in three hours and 20 minutes or less.

Week 5
Sunday: Rest, stretch, hydrate and recover.
Monday: Run three miles. Complete the short card.
Tuesday: Hike five miles, with pack.
Wednesday: Run through the Physical Fitness Test (PFT) at max effort. Swim 300 meters. Tread water for 15 minutes.
Thursday: Rest, stretch, hydrate and recover.
Friday: Complete the short card, twice.
Saturday: Hike five miles, with pack. Strive for an hour and 10 minutes.

Week 6
Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles at max effort. Complete the short card.
Tuesday: Swim 500 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, 10 times, at a mile pace. Complete the short card.
Thursday: Hike five miles in an hour and 10 minutes.
Friday: Complete the short card two times.
Saturday: Hike 12 miles, with pack, in 4 hours or less.

Week 7
Sunday: Rest, stretch, hydrate and recover.
Monday: Run three miles. Complete the short card.
Tuesday: Swim “hard” for 100 meters, five times. Tread water for 15 minutes.
Wednesday: Run 400 meters, 11 times, at mile pace. Complete the short card.
Thursday: Hike five miles in an hour and 10 minutes.
Friday: Complete the short card two times.
Saturday: Hike five miles, with pack, in an hour and 10 minutes.

Week 8
Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles. Complete the short card.
Tuesday: Rest, stretch, hydrate and recover.
Wednesday: Complete a PFT at maximum effort. Swim 300 meters. Tread water for 15 minutes.
Thursday: Rest, stretch, hydrate and recover.
Friday: Complete the short card, two times.
Saturday: Hike 12 miles, with pack, in three hours and 30 minutes.

Week 9
Sunday: Rest, stretch, hydrate and recover.
Monday: Run six miles a race pace.
Tuesday: Swim 500 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, 10 times, at a mile pace. Complete the short card.
Thursday: Hike five miles, with pack, in an hour and 10 minutes.
Friday: Complete the short card, two times.
Saturday: Hike 14 miles, with pack, in four hours and 40 minutes or less. Setting your own goal is recommended.

Week 10
Sunday: Rest, stretch, hydrate and recover.
Monday: Three-mile run to loosen up. Complete the short card.
Tuesday: Swim 300 meters. Tread water for 15 minutes.
Wednesday: Run 400 meters, six times, at a mile pace. Complete the short card.
Thursday: Hike five miles without a pack.
Friday: Complete the short card.
Saturday: Hike five miles without a pack.

Now on the days it says to do tread water or swim, I will replace with strength training workouts instead. upon completion of the 10 week program I will start my own program to prep for the GoRuck Challenge and then Selection.

Resident Grumpy Old Man(Keith)
03 SRP 2.34L
08' LGT Gears...
psinuse is offline  
#97 Old 10-20-2013, 09:41 AM
WRXtuners Member
 
psinuse's Avatar
 
Join Date: Nov 2004
Location: Ohio
Posts: 3,053
psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to
Oh and in case you are wondering what the shortcard program is it's listed below;

1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Jumping jacks
13. 30 Back Extensions
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs

These are to be done non stop except the pull ups and those are done with a minute rest between sets.

Resident Grumpy Old Man(Keith)
03 SRP 2.34L
08' LGT Gears...
psinuse is offline  
#98 Old 11-12-2013, 08:34 PM
WRXtuners Member
 
psinuse's Avatar
 
Join Date: Nov 2004
Location: Ohio
Posts: 3,053
psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to
So as I gear up for my training sessions with the gentlemen at British Commando Fitness, I am starting to add more to my program. Longer training sessions followed by less sleep on my lighter training days. I am really gearing up for this. Guy is a retired British SAS operator and he is going to run me through the "boot camp" experience...I am a bit concerned but my life insurance is paid up so no biggie.
turmic and LW_Black4 like this.

Resident Grumpy Old Man(Keith)
03 SRP 2.34L
08' LGT Gears...
psinuse is offline  
#99 Old 11-12-2013, 08:56 PM
WRXtuners Member
 
LW_Black4's Avatar
 
Join Date: Mar 2013
Location: Ontario, Canada
Posts: 391
Images: 7
LW_Black4 is more helpful than not
Garage
Quote:
Originally Posted by psinuse View Post
Oh and in case you are wondering what the shortcard program is it's listed below;

1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Jumping jacks
13. 30 Back Extensions
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs

These are to be done non stop except the pull ups and those are done with a minute rest between sets.
Getting tired just reading your post, mate. Ouch.
You are going to hurt - big time!

Laszlo - blue '04 WRX
Meet the turbocharged rally-bred Subaru WRX.
blue '09 STi - lease return
LW_Black4 is offline  
#100 Old 11-13-2013, 05:10 AM
WRXtuners Member
 
psinuse's Avatar
 
Join Date: Nov 2004
Location: Ohio
Posts: 3,053
psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to psinuse is a WRX expert worth listening to
I've done the MARSOC course before, yeah the first week you're a bit sore, but you adapt pretty quick. My cardio just isn't up to par yet. I have to be able to run 5 miles in under 40mins and I'm hovering around 43mins right now.

Resident Grumpy Old Man(Keith)
03 SRP 2.34L
08' LGT Gears...
psinuse is offline  
Reply


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On
Trackbacks are On
Pingbacks are On
Refbacks are On