I've just recently gotten into CrossFit, and in my searching, stumbled across the website of the gentleman that trained the actors/stuntmen for '300'.

His website is www DOT gymjones DOT com.
If you look under the 'Schedule' page, the workouts for the people he trains are given. In my limited experience, pretty hardcore stuff. Based on CrossFit, but takes it farther and makes it more painful :lifter

Edited to add: Site is run by Mark Twight - failed to search before posting, and is previously referenced in the Bodyweight PT thread.

Two things...

A) I do crossfit in the AM 3-4 times a week, and isolation exercises in the evening three on and one off. I, like Cric, have seen some pretty amazing gains in strength and endurance. It's a great way to exercise if you don't mind throwing up.

B) Mark Twight and Crossfit are having a substantial squabble. I like that Crossfit is open and available to all, which is what allowed Mr. Twight to learn Crossfit to begin with. The GymJones stuff is cool, but I'll stick with the original.

Doug

Wasn't Twight the guy who trained the Spartans for 300?

Yes.

Crip

When you do your Crossfit twice a day, do you do the same routine in the AM and PM? If you don't mind me asking, how has this affected your top end strength? For the past year I have been lifting for the sake of strength solely. While my squat and deadlift are both in the 400s, my endurance has gone to hell. I am hoping to improve my overall work capacity without getting weak again.

If you want to keep or maybe improve your max powerlifts, you should look into a variation of Crossfit, sometimes referred to as "black box" Crossfit or ME Crossfit, which replaces the middle day of every three WOD cycle with a day of low rep, maximal effort in a couple of O- or power lifts.

Folks report increasing their 1 rep max while their metabolic conditioning still goes through the roof. If you are already very strong, you make not make gains in 1 rep max, but you won't lose as much you would on a pure Crossfit WOD schedule.

Lots of good info on the Crossfit message board, but it's very akward to search old messages, so good luck. Or go to performancemenu.com and download the 3rd issue of Vol 1. You have to register first to get the chance to download one free issue.

Crossfit done in CDQC
 

I thought this might be relevant,
After CDQC went to 6 weeks (from 4), we found that quite a few students were coming up injured from doing the old school "Combat Diver PT". The old program consisted of Mon, Wed, Fri (long/ slow run/ upper body cals) and Tues, Thurs (2 mi. fast/ lower body cals). Long runs were 3-9 miles at a 7:30 pace and fast runs were 2 miles at 7:00 pace. These are the minimums for student performance, but the Primary Instructor would usually run much faster than this. The Assistant Instructor would always run the minimum standard time/ pace.

To prevent overuse running injuries, inject some variety, and to improve the overall results of the PT program, Key West started using Crossfit, and Crossfit style PT sessions intermixed with the "Old School" Combat Diver PT program. As far as I can tell, it is the only SWTC School that uses Crossfit. The success of this change is high. Students rate the current PT program for CDQC much higher in End of Course Critiques than in the past.

......MDW

Thank you to both of you. I appreciate your input.

MSG:

The Echo course is also doing Crossfit from what I understand from the guys in Language School with me.

FWIW,

Crip

AxeMan,

I run my 18E studs through Crossfit on mon. and tues. I make up my own workouts that are not equipment intensive along with things like buddy carries and tire drags..

Good Stuff!
 

Glad to hear that there are others out there doing more "intelligent" PT these days. I personally have some major back problems. I have to be very specific about how I do PT to keep me from getting hurt and also to keep me able to max the PT test and still bring some smoke to the young studs. I just took the APFT last Monday, results as follows: 80 PU/ 87 SU/ run time 13:03 - total score = 323 extended scale. Not too bad for 40. I stay away from some of the Crossfit exercises because they are too rough on my back. I wish I had been doing that stuff since I came in the Army in 1986. My back would most likely be in much better shape at this point. The most important thing I can tell anyone out there is to stretch, stretch, stretch, and then stretch some more!! That is the single most effective thing for me to keep the pain level down and the ability level up. Even you young guys take heed. It will enhance performance, and reduce injuries. It is as important as the actual type of workouts you do.

PBF, I know money is tight in SWCS but they got kettle bells, medicine balls, and step platforms down in Key West somehow. Might have a shot at it yourself. Call the XO down there, MAJ Russo. He got all the stuff a year ago.

.......MDW

I just wanted to throw some ideas out there that I picked up from powerlifters like Donnie Thompson for people who might be looking for ways to change up some of their PT.

Bands and chains are a great (and very cheap) way to maximize workouts. If you have a place to do them, chain pushups are great for the upper body. Also, bands can be used to optimize just about any lift so that there is no light spot throughout the range of motion. They can be used to add resistance to dips, situps, pushups, pullups, and anything else you could think of.

AxeMan,

Thank for the info brother. I've been working it here trying to get some kb's and I think we almost have it. I think the only problem is that I wanted 12 1.5pood bells and our current XO (fat, out of shape) thinks it's crazy but he is shipping out very soon and the new guy is all about it. If not I'll use your contact. Thanks again.

After Cross fit?
 

When you guys are as strong as you can get with Cross fit I can give you a system that WILL increase your strength by at least 20% with no loss of quickness and increase muscle endurance by double. This is in spite of any other system you have ever used. Blitz

I'm interested in a good follow-up program to what I'm in now. I love change, mind if I get a copy?

PM me and I'll pass my info to you.

Thanks