Fitness is one of those things easy to let go and hard to get back into, but it’s one of the most important things you can do to maintain a long and healthy life and to be able react properly when TSHTF. Fitness – in my mind – entails a good diet and exercise. Just because you’re skinny doesn’t necessarily mean you’re physically fit. I’ve seen skinny smokers that couldn’t run around the block if their life depended on it. Conversely, I’ve seen overweight people who could bench press 110 lb dumbbells for 10 reps!
I’ve spent a lot time in the gym lifting weights and while I really enjoy it, in the last couple of years I found a different type of exercise based on muscle confusion that is guaranteed to kick your butt. It’s called Crossfit and it’s perfect training for when TSHTF. This method is rapidly gaining popularity among the armed services, and fire and police departments, as well as attracting a strong following of fitness minded individuals. When I served in the Marine Corps we did training similar to this in bootcamp and I’m glad to see it now has a name.
Remember the movie 300 with all those guys with the buff bods? The exercises they employed to get in shape were based on Crossfit. What? You don’t have an hour a day to spend in the gym? Well, sounds like Crossfit might be for you. It’s an incredibly intense workout and the best part of the whole thing is that it’s free!
To do it you go to the Crossfit website and see what the W.O.D. (Work Out of the Day) is and then you go do it.
Some of the exercises have cool names like, “The Filthy Fifty,” and “The Three Bars of Death.” (One of my personal favorites.) Most of them will kick your ass.
Now for the obligatory warning: If you haven’t been exercising approach this method of training with caution! Get a doctors approval and so forth and so on. You all know the drill.
In Crossfit you won’t ever do the same exercise twice in a week or even a month. Some days it’s about building strength and other days is about aerobic conditioning, but most of the time it’s a mixture of the two.
Here’s a workout from Jan 5th captured off their website:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
First is the name of the exercise – Fran in this case. Some of the exercises are named after girls (The Crossfit Girls) and others are named after military personnel killed in action called, “The Heros” workouts. The Heros workouts are about respecting the fallen and they are all tough.
Here’s an explanation of how to do a 95 pound Thruster. And to be repetitive here’s a more detailed explanation of the thruster.
This is an example of kipping Pull-ups. All you purists out there (I was one) who’ve never tried to do it, 50 pulls without kipping is next to impossible. If you kip you’ll still get benefit from the exercise and you’ll be able to do more.
Broken down this means you’ll first do 21 reps of the thrusters and then 21 pullups. Now here’s the kicker: there is no break between sets. You immediately go to the 15 reps of thrusters and then do 15 pull ups. Finally, do the last set of 9 thrusters and 9 pullups and you’re done. Some people finished this in 4 minutes or less and that’s the entire workout for the day. Crossfit is usually short duration but extremely high intensity.
Just to give you a yardstick to work by I did it in 8:48. If anybody out there wants to try it I’d love to hear your times!
If you can’t do the workout as Rx’d (prescribed) you can use less weights or fewer reps.
Using this method of exercise will get you in good shape; however, approach it carefully because some of the movements will cause injury if done incorrectly.
If you haven’t worked out for awhile you will probably want to start out just by walking a few miles and then slowly working up to the point where you can do Crossfit. Give it a try! If you’re a workout buff you’ll love it.
When the SHTF it’s in your best interest to be as prepared as possible. You’ve probably got food, water and other preps laid in and ready to go. Is your body as prepared as your mind?
(These were lifted from Men’s Health Magazine.)
Here’s the 300 Workout. Bear in mind this was more of a test than an every day workout. The best time for this was around 18 or 19 minutes!
Pullups – 25 reps
Deadlifts with 135 lbs – 50 reps
Pushups – 50 reps
24-inch box jumps – 50 reps
Floor wipers – 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
Pullups – 25 reps
All exercises are done without scheduled rest between moves. Obviously this is an advanced workout…you shouldn’t do it unless you are already in great shape.
Here’s one for a guy that’s in average shape.
15 bodyweight rows
25 bodyweight squats
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows