All Around Intensity Fitness

aaifit — Sun, 20 Nov 2011 00:29:48 +0000

Another long week over in the world of recruiting. I called out some Dinwiddie H.S. football players to P.T. after they told me in a class talk that there is no way I’m tougher than Coach Mills. Needless to say they didn’t show for P.T. but 3 of their fellow classmates showed up thursday… I went a little extra rough in the wet mud and up and down hills…

You want to move slow, go GET UP! GET DOWN! GET UP! 4 of our poolees literally passed out from having the heart to stay in it up and down the hills all day. The new kids quit and I sent them to sit out. One guy had said he wants to be a Navy Seal. Good luck with that. I don’t think they will be coming back to P.T. anytime soon with the MARINES. I just wanted them to carry the message back to Dinwiddie that I don’t F around!

I ran a 280 Combat Fitness Test on jello legs the next day.

If anyone hasn’t seen the 236th Marine Corps Birthday message, you need to check this out

http://www.youtube.com/watch?v=I79UW6-NAAU

Filed under: contains video, Dangerous?, inspiration

Here’s a challenge

aaifit — Sun, 09 Oct 2011 21:46:18 +0000

If anyone hasn’t noticed, all updates are located at ” All Around Intensity Fitness ” on Facebook.

Beginners don’t worry about looking at this post. Even experienced athletes can hurt themselves doing this without proper conditioning. This is the Marine Corps’ Special Operations Command (MARSOC) workout “Short Card” and a 10 week Preperation guide for MARSOC assessment and selection.

MARSOC Short Card

0.             Max set of chin-ups
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 Star jumpers (or jumping jacks)
13.          30 Back Extensions (“supermans”)
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
22.          Max set of Marine sit-ups (2 minutes timed)
23.          Max set of chin-ups

Scroll down for weekly schedule.

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.

Filed under: Uncategorized

Monthly Challenge/ Tough Mudder

aaifit — Sun, 13 Mar 2011 15:42:33 +0000

One thing I wanted to do in order to keep the website rolling a little bit in a positive direction and reach out to people is to post a challenge once a month. The challenge will be posted here by me and results/routines/videos/pictures etc. can be posted here by anyone willing to show a piece of themselves to help someone and better themselves.

Examples of the challenge are to see how many minutes you can knock off a one mile run in a month. See how many pullups you can add to your max in a month. See how much fat percentage you can shed in a month. Make suggestions to me for challenges and I’ll post them up. Give me some ideas. The challenge I’m posting for now is pullups. Flex arm hang time if you can’t do one. Post where you’re at now and update us. I’ll try to keep my stuff posted up there regularly. Also I plan to run this Tough Mudder in October. It is on a Saturday and Sunday the 22nd and 23rd so let me know if you’re coming.

http://toughmudder.com/events/virginia/

Filed under: Uncategorized

Shaking Up Your Routine

Sara — Thu, 10 Feb 2011 17:36:48 +0000

Life is dynamic. It changes constantly and every time your work yourself into a good routine, something new comes along to knock it down. If you’ve pushed yourself hard in the past through intense workout programs and you KNOW you can do it, keeping it going may be more about your ability to adapt to life’s changes than your ability to actually do the work. If life were simple and predictable, there would probably be a lot more people keeping fit than there are. Without that predictability, it’s easy to shrug off your routine and start feeling sorry for yourself– telling yourself that you would do it if only this or that new obstacle hadn’t gotten in the way.

Let’s face it, life is all about work. Think of your body in the way you think of your house. You clean your dishes, you sweep the floor, you wash the laundry and the next day it has to be done all over again. Every day you have to wake up and work on your body, work on your diet, cook healthy food (wash the dishes, put away the leftovers, etc). Every day is work and it requires diligence. The moment you let the work slide, that’s when the house starts to fall apart. Next thing you know there is a pile of dishes sitting in the sink and you’re sitting on the couch eating a microwave pizza because there were no clean pots or pans to prepare any decent food with.

Keep yourself working. Remember diligence and consistency keep your momentum going and they are absolutely key to your success. Keep your house clean as the day goes along and you won’t have a big mess to clean up at the end of the week. Keep your body in top condition and you won’t find yourself 20 lbs overweight at the start of the new year.

If you have woken up to a big mess and you’re not sure where to start, just start slowly. One thing at a time. Get your body moving and get your heart rate up. You’ll feel better. Then spend some time putting together a plan to keep yourself from getting knocked off course by the challenges that fall in your path. Keep yourself motivated by putting inspirational quotes on the fridge or the wall or in front of your game system (anywhere that you’ll see them often). Set up a corner in the living room where you can put up a work out schedule or a poster with different bodyweight exercises that you can take a few minutes a day to do. Better yet, do 20 push ups every time you set foot in the kitchen, or do 30 squats every time you head to the bathroom. The more you incorporate your fitness into your lifestyle, the more successful you will be.

There is always time to change.

Filed under: Beginners Tagged: accept the challenge, inspiration, motivation, overcoming doubts

Time

aaifit — Sun, 17 Oct 2010 17:23:41 +0000

I haven’t been posting much lately and most likely won’t be posting a lot due to lack of time from my job. Check here for quick updates on what’s going on and our latest news. Bryan’s latest Triathlon results are located here a s well.

Filed under: Uncategorized