CMC

Q - What is the CMC?

A - Civilian Military Combine is an adventure race that takes components of Tough Mudder combined with CrossFit strength challenges.

The race starts off with the PIT instead of a traditional starting lining.

Pit - 4 exercises for reps accumulated within 90 of work and 30 seconds of rest. You move from one station to the next until all 4 components are finished.

•Burpees - Chest to Floor
•Kettlebell Swings - To lock out
Men 20 kg Women 12kg
•Thrusters - To lock out
Men 75lbs Women 45lbs
•Box Jumps - 24" Box

Most scores will range between 100-200.

After all this you have a quick 2 minutes to grab food and drink to recharge for the 5 mile obstacle run.

You get scored on a bell curve to tabulate your final score.

I got 151 reps in the PIT, (though I counted 168) and ran the course in 52:27. My time placed me 77th, but my PIT score wasn't as great so overall I placed 114/1500.

I'll take that for my first CMC and will definitely train harder for the next one!

WOD - 9/18/12 (4 days till CMC)

Focus on posterior chain, strength and power.

W/U
10 Gorilla handstand prep
10 Pull-ups
10 Tucked Push-ups to ext plank
10 Pull-ups

Workout
2000m row - 7:28
1 DL (225lbs) - 1 Front Raise (45lbs)
2:2, 3:3, 4:4... Until 10:10
1min recovery and repeat
2000m row - 7:48
1:1-10:10 *take your time here are your form will start to breakdown.

Total Time 45mins

Stretch and FOOD!

WOD - 9/17/12 (5 days till CMC)

Technique Day

W/U
20 Jumping Jacks
30 Squats
20 Leg Kicks
PVC Shoulder Mobility and Hip Openers
10 Bar Thrusters
10 Burpees
10 Swings - 24kg
10 Box Jumps - 24"

Workout:

Thrusters
Burpees
Box Jumps - 24"
Kettle Bell Swings - 24kg

Each round is 1 rep of each move without rest until all 4 are done. Rest only enough to reduce HR 20-25%. Each consecutive round add 1 of each. (2,2,2,2 then 3,3,3,3...) until you finish with perfect 10's!

Focus on form of Thursters and speed through the other 3.

WOD - 9/9/12 (13 days till CMC)

Goals: how many rounds can you do with 1min rest?

W/U
40 Figure 8's (Jump Rope)
10 Shoulder openers (PVC)
10 Standing Ext Hip Rotations
10 Standing Int Hip Rotations
20 V-Situps

WOD - complete 1 set then rest 1min. Each round add one set till you can't finish an exercise.

Set 1 go slow and focus on form. After that - Enjoy :)

10 Tuck Jumps
6 Snatches - 95lbs
3 Handstand Push-Ups

How many rounds did you get?

WOD - 9/4/12 (2 1/2 weeks till CMC)

Goal for the W/O is just to complete it with no breaks or rests.

W/U
1/2mile run + 1min treadmill push

Complete the 4 rounds as follows
1. 40 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up
(TRX can be used for assistance for handstand or regular push-up mod.)

2. 30 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up

3. 20 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up

4. 10 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up

If time allows, finish with an easy 3mile run @8min pace.