ROD 100811


Saturday, 08Oct11


Synchronized Saturday

4 rounds of synchronized movements…1 minute rest in between.

  • 20 DB Snatches (L)
  • 40 Mtn. Climbers (40 ea. leg)
  • 20 DB Snatches (R)
  • 20 Tuck Jumps

What do we mean by synchronized. We mean that everyone will perform the movements together as a group, in cadence. So let’s roll up our sleeves and get down on this ROD cuz it’s gonna be a doozie. Oh yea, heavy on the DB’s,OK?


Hiking Physical Fitness Training – Exercises for Hiking

You will need to build up your physical abilities to progress in Hiking. If you have never really hiked before then prepare your body for the challenges that lie ahead and start out slowly. If you are a great swimmer and you think that you are in great condition and could easily hike for hours on end, you can be wrong. Hiking up- and hiking downhill on varying terrains and conditions are pretty specific fitness exercises that strain your body in ways that it may not be used to. Even if you are used to walking, strapping a 30-pound backpack will suddenly change your entire experience.

The key to training yourself lies in slow but steady progress. There is no fun in draining yourself to the point of collapse. Remember that we are walking for our enjoyment so it is alright to push your boundaries but do not go too far. Make sure to set obtainable and measurable goals. Here are some suggested schedules when you’re training for hiking:

    • Start off by making small 2-4 km (1-3 miles) hikes on regular intervals (1-2 times per week) under not too challenging conditions and without a backpack. Do it near your own home so you can make sure that you are able to be back before sunset.
    • Steadily increase the length of your hikes until you are able to comfortably make a 15km (9 miles) hike.
    • On your 15km hikes, you will most likely already be carrying a small day pack with some snacks and drinks.. Now work on increasing the weight of your load by adding more equipment or food/drinks.
    • Steadily increase the weight of your expedition pack until you are able to comfortably finish a 15km hike with 10kg (22lb.) backpack.
    • At this stage, you are set to go on basic day hikes and you can train yourself in more challenging terrains and greater vertical gains.
    • From this point on, you should steadily increase your distance and the weight and size of your pack. With the proper training, you should be able to carry up to 25-30% of your body weight as Backpack Load.
    • There is a big difference between hiking on flat terrain and having to deal with uphill- and downhill walking. Steadily increase the number of vertical meters you gain on your day hikes.
  • Walking for consecutive days is very different from single day hikes with periods of rest between them. Consecutive hikes bring the added challenges of possible blisters, muscle aches and skin irritation. Train yourself by increasing the number of consecutive Hiking days.

This training routine should increase your overall fitness level and will get your body adjusted for Hiking. Before a big Hiking trip, it is always good to increase your physical fitness training intensity.