Training Guide
Training by Jason Leydon
Jason Leydon, the founder and the head trainer at CrossFit Milford, defines a training regime that will increase your competitive edge on race day. He has designed this regime specifically for the Civilian Military Combine Mid-Atlantic event!
This training series will be updated bi-weekly, so make sure you come back for updates.
Stew Smith Training
Navy SEAL Stew Smith: Training for the Civilian Military Combine
This September 10, 2011 at Camelback Mountain, a 7.5 mile race complete with obstacles every mile and a 8 minute minute burnout PT in the Pit for a pre-race warm-up. The Pit is simple 4 exercises and you have a 1:30 seconds to do as many reps as you can at each station with a 30 second rest and rotate between each station. We suggest using a Gymboss Interval Timer to keep track of your time during the workout.
The weight is not super heavy but it will allow for most levels of fitness to complete the 90 second set:
Exercise 1: Thruster (front squat into over head press)
75lb for men
45 (the bar) for women
(30 second rest)
Exercise 2: Kettlebell swing
44lb (20kg) for men
26.5lb (12kg) for women
(30 second rest)
Exercise 3: Burpee –
(30 second rest)
Exercise 4: Box jump
20 inches universal height
(30 second rest)
These exercises are full body and highly anaerobic events. Train each exercise for 90-120 seconds to get used to the exercise for that time, BUT also adapt to the 30 second recovery period. Make sure in your workouts that you practice the 30 second rest period for optimal performance gains in the PIT.
To train for the pit, I highly recommend getting familiar with these four exercises in sequence and following this quick workout with a longer run of 6-7 miles to get a solid foundation of the distance required for this race. Mix these workouts 2-3 times into your weekly workout with 3-4 runs per week totaling the 6-7 mile distances (LSD run and interval speed work). If you do not currently run that distance, build up to 5-7 miles of running over the next several weeks. Perhaps by adding a mile per week to your runs for 5-6 weeks will help you depending on your current mileage per week. Here is a sample running plan. Arrange to fit your personal schedule and fitness level as needed: