Killer Spartan Workout

Wow guys, it is so freakin awesome to finally have some extra time to post on here. It's been forever! I'm doing this workout today along with running track and tire flips down at Phoenix College. This is gonna be seriously awesome. :D I'm going to pick up some of my Under Armour from a friends place and then it's on!
Dig Deep into your Addiction today and find it within you.  The quote below by Henry Ford is so true. If you wanna be recognized for something, you actually have to do something.
"
Spartan WOD for Thursday, 1.24.13

You can't build your reputation on what you're going to do.
—Henry Ford


Stop jawing, start training, and sign up today.

Warm-up:
Dynamic Stretching
Jump rope

Main set:
2 mile run
100 crunches
30 lunges w/weight
25 burpees
30 body weight squats
max amount of pull-ups
(Repeat if doing Super or Beast)

Cool-down:
Yoga

Combination workout

Combination workout
Workout-
Squat Jumps
chain and vest weighted dips,pushups, pullups, situps and ab khaos, , pullup bar Ab targeted work.
T pushups, thruster pushups with vest and chain
Handstand Dumbbell Pushups. 
Jump rope wit rope and 15 chain. 



This is often the kind of working out I do.

The Spartan Workout

Spartan WOD for Tuesday, 1.29.13

I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match. —Mia Hamm Warm-up: 10 minute jog Stretching Main Set: Run 2-4 miles at race pace 2 minute plank 2 minute side plank (each side) 2 minute plank Cool Down: Stretching

WOD Intensity Scores

*1 = least intense, 5 = most intense

Another Spartan Workout

Spartan WOD for Wednesday, 1.30.13

Remember the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running. —Sarah Condor Warm-up: 10-15 minute run, progressively increasing in intensity. Be sure to do 4-6 short accelerations. 10 burpees Main set: 10 burpees, run 400 meters recover 2 minutes (repeat 2-5 times) 4 x 100 meters sprint Cool down: Jog/Stretch The trick is to figure out how to pace yourself so the combined time for a burpees/run interval decreases each repetition.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Spartan WOD "Sign up, Show up, NEVER give up!"

Spartan WOD for Wednesday, 1.23.13

The Difficult is that which can be done immediately; The Impossible is that which takes a little longer. —George Santayana Everyday Spartan athletes are doing what they once found impossible. Just as in running where your first 5k turns into your first 10k, your first Spartan Sprint turns into your first Spartan Super, and then Beast. Whatever the distance, we'll see you at the finish line. Main Set: Run 2-4 miles. Negative split them, meaning, do each mile faster than the previous. 30 burpees Be sure to stretch before and after. Did you know that the San Francisco 49'ers stretch more than any other NFL team? Here is a new blog explaining the importance of flexibility: Flexibility: A Core Fitness Component of Obstacle Racing

WOD Intensity Scores

*1 = least intense, 5 = most intense

Yesterdays workout

Yesterday I had a crazy hard workout...well today I did too, but yesterday's workout was crazy crazy!...like CRAZY crazy. not crazy crazy, CRAZY crazy.
I did Jump rope with a 15 lb chain for 30 seconds
Chain Pullups with leg raise (toes touched the ceiling every single time), then 90 lb barbell deadlift, curl, press, and then from there, went straight into a barbell pushup and roll out. My hands didn't leave the bar once. This sequence was performed 10 times, and then it was back to jump rope for 30 seconds with the 15 lb chain....repeat. After the 5 round, I didn't know whether I was gonna ever be able to lead another Addiction FITness Boot Camp, or if today was my day to leave earth...but none the less, I pushed on and survived. I even had enough drive to finish with a 2 mile run!


FREE online coaching is available on Facebook.
https://www.facebook.com/pages/Malik-Dees/431748993549958 

"Find it within you."- Malik Dees of Addiction Fitness.

Call 602-403-1898 or email me at Malik293@gmail.com to sign up for training sessions or to find out when and where the next boot camp is going down.
 

Personal Spartan Race Prep

Warm-up:

3 Sets of 20 Burpies 
2-400 Meter Dash 
Stretch...Really good.


Main:
1/4 Mile Sprint 
3-Point Bicep Curl (Three point means at three points on the bar, Wide, Standard, & Narrow) 1 set of 9 each on each point.
Hibberty Jibberty    (Do these fast) 1 set of 40
Under-Hand Grip Pullup 1 Set of 20
Barbell Rollout 1 Set of 20
3-Point Barbell Pushup 1 Set of 30. 10 each point
Over-Head Barbell Squat 1 Set of 15
1/4 Mile Sprint  ....Yes, I actually want you to SPRINT 1/4 Mile....you wanna win right?
Side Plank with Leg Lift 1 set of 30. 15 Each Side
Thruster Pushups (Really Thrust on these) 1 Set of 20
Dumbbell Thrusters (All the way down, and all the way up. No cheating. Your conscience is watching) 1 Set of 20
Side Shuffle 1 Set-100 meters right then 100 meters left.
Handstand Pushups 1 Set of 20
Ring Dips 1 Set of 20
1/4 Mile Sprint

Repeat as many times as possible. I've done this Workout just once and I got through it 3 times. Lets see if someone can get 4 or 5. Comment below and lemme know what you guys get! Hurry, I'm about to set a new record. 

15 min of "Extra" dedication prep work. Vaults, BackSprings, Pullup DeadHang, "Extra" Planks,
Front/Back flips, Back/ Front Walk-Overs, Flagging, ect, ect, ect.. 
Go as far as you'd like. 
"Dig Deep Into Your Addiction" 
-Malik Dees,
Addiction Fitness 

Watch your diet. 

Recommended Spartan Sprint Race Prep #1

Spartan WOD for Sunday, 1.6.13

You will get what you want, when you stop making excuses on why you don't have it. -Unknown Warm-up: Pre-Workout Stretching Main Set: Run 1 mile 25 box jumps 25 burpees 25 jumping lunges max pull-ups (repeat 1-4 times) Cool Down: Post-Workout Stretching

WOD Intensity Scores

*1 = least intense, 5 = most intense

Limitation is Motivation

Beast Cross Fit Style Workout. 
 Limitation is Motivation
 How it works- The first group is 29-15-9. Meaning, you do 29 reps of every exercise in that particular group. Then you do it all over but this time only doing 15 reps...and then 9. Get it? Good.

29-15-9
Burpies
Jumping jacks
Dumbbell Swings
handstand pushups
weighted crunches

9-19-29
Handstand Pushups
ring dips
pushups
Russian twist
Mountain Climbers

11-23-39
underhand kipping Pullups
mountain cross over jump
dumbbell swings
reverse bench situps
deadlift/upright row

9-19-29
bent over row/curl
jump rope
Burpee with fighter stance
Russian twist
mountain climbers
straight leg deadlift

Body Weight Bench Mark Barbara +

Warmup:
Yoga and Cardio 

WOD: 
5 rounds with 3:00 minutes of rest in between.
20 Pullups 
30 Pushups
40 Situps
50 Squats 

Strength:
Behind the head Triceps extension 3 sets of 20
Triceps kickback 3 sets of 20
Single arm behind the head Triceps extension  3 sets of 20
Throw the bomb 3 sets of 20

Endurance:
Rest  

Coaches Notes: 
Blow through the WOD as quickly as humanly possible but for the Strength portion, take your time and move slowly and use good form throughout your movements. My preferred cardio for this workout is boxing, mountain climbers, plyo, ect, ect, ect...I also do cardio on my 3 minute rest periods to burn more fat, increase my VO2 Max, and keep the heart going.

Build Your Body From The Core Out

Strength comes from your core-so why aren't you working it?

Warm up: Stretching and breathing. Try and get that heart up a bit would ya?

Main set:
100 Jumping Jacks
200 single leg crunches
100 straight leg crunches
50 straight leg side to side
100 (50 a side plank Brazilian kick)
100 back straight leg raises while in downward dog
100 standing side kicks
100 fast jumps. jump high. knees trying to touch chest
100 handstand pushups... or just stay in the up position without locking out arms for a total of 3 minutes
100 pull-ups
100 hanging leg raises(knees to chest)
3 mile slow run
5 minute plank

Cool down:
Stretch

SEALFIT Operators WOD

Day: 6
Warm-up: Begin with a 15 minute jog and start light by practicing 2 sets of 5 - 10 reps of each exercise before stretching out the lower back and shoulders. Make sure they're warmed up prior to beginning the WOD.

WOD: 75 of each exercise for time: 20" Box Jumps, Cleans (from the deck) with 90 lbs, 55 lb dumbbell or kettle bell swings, pull-ups, knees to elbows. Kettle bell or dumbbell swings need to clear at least above the eyes and for each box jump or clean the hips need to open up all the way. No need to complete a single set a time. Break them into parts. 

Strength: rest

Endurance: Ruck march with 35 lbs between 30 and 45 minutes. Keep a consistent pace throughout.

Coach's comments: Equipment needed- Olympic bar and weights. Wait at least 3+ hours after the strength and WOD before starting the endurance. Post workout hydrate, stretch, roll out, and ice if necessary. 

The 0% Fat And 110% Effort Workout

 The 0% Fat and 110% Effort Workout.
light jog or jumping jacks to warmup
then,
Circuit #1-Go through this twice.
 800 Meter Run
24 V-Ups
 400 Meter Run
22 Small Arm Circles Forward and then 22 Backwards
 400 Meter Run
20 Squats
 400 Meter Run
18 Hibberty Jibberty
 400 Meter Run
16 Single Arm Pushups
 400 Meter Run
14 Lunges with Karate Kick-Each Leg
 400 Meter Run
12 Cross Over Crunches
 400 Meter Run
   Stretch, hydrate, and move onto Circuit 2

Circuit #2
100 Regular Pushups
 200 Meter Run
25 4 Count Body Builders
 200 Meter Run
6 Single Leg Dead Lifts
 200 Meter Run
40 Sit Ups
 200 Meter Run
Stretch,hydrate,roll out, and ice if necessary



BSN True-Mass Ultra-Premium Lean Mass Gainer, Chocolate Milkshake, 5.75 Pound

This workout will shred you!

Warm up: 10 minute jog and/or jump rope session.
Do this to expand your lungs and increase your cardiovascular abilities.
Main Set:
  200 jumping jacks
10 burpees
  10 meter bear crawl
10 push-ups
  10 meter reverse bear crawl
20 lunges
  10 meter bear crawl
10 pull ups
  10 meter reverse bear crawl
10 Thruster Pushups
  10 meter bear crawl
10 V-ups
  1/4 mile to 1 mile run interval at high intensity.
(repeat 3-10 times)

  Cool down- Punching bag time. focus on form and following through with your hits.



EAS Myoplex Lite Ready-to-Drink Nutrition Shake, Chocolate Fudge, 11 fl. oz.., (Pack of 24)

The Upper Body Weight Psycho

The Upper Body weight Psycho
Workout-
Perform the following set of exercises in order.
Pull-up
Dips
Push-up
Burpee
Mountain Climber

Do as many pull-ups as possible and then double the number of repetitions for each successive exercise. For example:

Pull-up 4 reps
Push-up 8 reps
Burpee 16 reps
Mountain Climbers 32 reps

Set the clock between 10 and 15 minutes and record how many sets you get out.

Cool down:
Light stretching and yoga.

Wanna add some Cardio? Try this-
100 reps of your favorite Plyo-Cardio exercise after each set... i.e Jumping Jacks, Rowing, Jump Rope, Biking,...ect, ect.
#DigDeep!

The Fat Prejudice Workout.

Weighted Pullups-10
Weighted Crunches & Situps-10 reps each.
0.20 Mile Sprint
Weighted box jumps-20 reps
Barbell Upright Row and Curl- 7 reps each
Bulgarian split squats-10 reps
Repeat 3+ Times. Stretch, hydrate and shower cause you probably smell like hell.

41 To 48 of 101 Running Tips

41. Be a smart camel.
"Before you do your long run. Place containers of sports drink out along your course, even if you have to bury them." -Runner's World Editors 

42. Work on your growl.
"The long run puts the tiger in the cat." -Bill Squires, marathon coach.

43. Don't always watch the watch.
"I don't wear a watch during my long runs. That way I'm not tempted to compare my time from week to week." -Lynn Jennings, three-time World Cross-Country champion. 

44. Rest assured.
"Back off at the first sign of injury. Three to 5 days off is better than missing a month or two. Take regular rest days." -Pattisue Plumer, two-time U.S Olympian.

45. Divide and Conquer.
"Pick one thing each year that you need to improve, and work on that. It might be improving your diet, getting more sleep, or increasing your mileage. You can't work on everything at once." -Bob Kennedy 

Hill Running.        

46. Join the resistance.
"Hills are the only beneficial type of resistance training for a runner." -Arthur Lydiard, Olympic coach from New Zealand.

47. "Chip" away at it.
"Think chest/hips/push, or CHP, when it's time for uphill running. Chest up, hips forward, push strongly off each foot." -Jeff Galloway.

48. Adapt-or weaken. 
"Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result? you become stronger." -Eamonn Coghlan, Irish Olympian and only 40-year old to break 4 minutes in the mile. 
     

Rip Open Your Chest! (Workout)

Do this workout two-three times a week and in 3-6 weeks you'll be rockin a plate of steel across your upper front.

Warm Up:

Run 800 meters

Exploding through your chest, push that bar up and release it when once your arms are extended. Catch it as it comes back down.-10 reps. Use a light weight

Barbell squats-10 reps.

Bench sit ups-10-20 reps.

Run a 100 Meter Sprint.

Incline bench- repeat 

Incline bench again, and then repeat.

Workout:

Bench 10-15 Reps with bench set normally

Weighted Bench Sit Ups with a disk.10 Reps.

Do 10-15 Barbell Squats. Go deep on these. 

Run a 100 Meter Sprint

Do the above workout exactly as it says twice, except increase the incline on the bench each time.

Add some weight to the Barbell and max out on it. Don't forget to be safe and have someone spot you! 

#DigDeepIntoYourAddiction

 

I don't even know what to call this workout...but I did it today and it was beast.

Pull-Ups- Multiple Variation. I use about 6-12 different types of pullups whenever I'm doing them. That way I know I'm hitting every muscle possible. 
V-Ups. Good form with these. Arms and Legs must move as one and come up and go down at the SAME time. Timing and coordination is everything people.
Bench-Press. Flat, incline, and then inclined more.
Bench Sit Ups-Extend ALL the way down, touch your hands lightly to your ears and do NOT lock them     behind your head cause it's bad for your neck.
Jumping Jacks-Extra high jumps people. No cheating!...your conscience, is watching you.
Lunges. Don't let your knee go over your toe, and bring your rear knee an inch or so from the ground.
Bent-Over Row. Play around with these. Get wide grip, close grip, mixed grip, and regular. Mix 'n' Match 'em.

Warm-up:
3 rounds of 10 reps of thrusters, pushups, situps, pullups, and jumping jacks. 
 Then, a 800 meter run.  
1st set:
Pullups-25 reps
V-Ups-25 reps
Flat Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps
2nd set:
Pullups-25 reps
V-Ups-25 reps
Slight Incline Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps
3rd set:
Pullups-25 reps
V-Ups-25 reps
Total Incline Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps

Now stretch and run. I did this workout today and I did 2 miles. However, if you feel like going for a 400 meter, 5 mile, or 26 mile run...knock yourself out. It's your Addiction right? 
Don't forget to refuel and hydrate after this. 
Dig deep guys! 

(Feel free to substitute running for swimming or biking, and make sure you're totally warm and loose before starting your workout)

Four Circuits of "I can't do it"...I don't even wanna hear it!

 
Circuit #1
Legs: Go through each circuit twice.
30 Goblet Squats. I use a 50 lb dumbbell and strap on a 30 lb vest.
30 Leg Curls. 
30 Dumbbell Step Ups with knee Raise 
30 Offset Lunges with Dumbbells. I personally like to hold two 50 lb dumbbells at my shoulders.
90 Total Three Point Calf Raises-Toes in, Toes out, and Normally aligned.
30 Donkey calf Raises
30 Seated Calf Raises.
30 Barbell Dead Lifts

Circuit #2 
Arms, Shoulders, & Chest:
30 Weighted Pushups. I use a 30 lb vest.
Three Point Curls with a Barbell-Narrow, Standard, & Wide.
15 Dumbbell Press 
100 Weighted Mountain Climbers I use the 3- lb vest for these too.
15 Hammer Curls on each arm.
20 Upright Rows.
15-20 Triceps Kickbacks.
15 Bent-Over Barbell Row.
15 Overhead Triceps Extensions.
30 Dumbbell or Kettle Bell Swings each arm.
20 Weighted Dips

Circuit #3
Core:
20 Dumbbell Side Bends on each side.
100 Weighted Situps...Weight of your choice.
50 Reverse Crunch.
4 Minutes of Extended Plank
2 Minutes of Standard Plank
20 Knees to Elbows 
20 Toes to bar
60 Crap Rolls. 30 Each.

Circuit #4
Total body:
30 Thrusters.
60 Clean, Jerk, & Splits.
20 Lunge Position In-&-Out Shoulder Fly's  



Here's a Conditioning Vest I recommend-

ZFOsports® - 60LBS ADJUSTABLE WEIGHTED VEST




"Time is what we want most, but what we use worst."
-William Penn