My workout Today

Warm Up:
45 Minutes of cardio. I chose to run, but feel free to do another form of cardio, as long as you can do it for 45 minutes, you're good. 

Main Set:
40 Reps of 3-6 sets. I did 5. One right after the other, no rest periods at all here. Dig Deep.
Military Press
Upright Row
Leg Extensions
Weighted Crunches 
Bent-Over Row
Weighted Calf Presses 
200-50 legs- (see below)
Reverse Crunches 


Last Set:
60 Pushups, 60 Crunches, & 60 Double Unders. 


200-50 Legs is really quite simple; 50 reps of 4 different exercises. Lunges, Offset Lunges, Squats, and Skater Squats. When doing the Skater Squats, be sure to keep your torso upright and core tight. Push that chest out. 

"Find it within you" - Malik Dees      
 

One of my favorite spartan workouts

Warm Up:
Something cardio related like jump rope or light running.

Main Set:
Max Pushups
Max Situps
25 Burpees
2 Min. Rest
1 Mile Run
30-20-10 Hand Release Pushups
30-20-10 Air Squats
1 Mile Run
21-15-9 Pullups (or chin-ups)
21-15-9 Burpees
1 Mile Run
2 Min Plank

Stretching for cool down

Spartan WOD for Wednesday, 08.28.13

Spartan WOD for Wednesday, 08.28.13
Spartan Abs 2.0

The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt.
-- Max Lerner

Your core is worked during running, especially if carrying weight on irregular terrain. But if you want defined and ripped abs, your best bet is to actively work your core while running. Simultaneously, you’re burning fat and building muscle, getting leaner and getting stronger, and, ultimately, becoming a faster runner.

Run 1/2 mile
30 crunches
Run 1/2 mile
15 hanging knee raises
Run 1/2 mile
2 minute plank
Run 1/2
2 minute plank

Sprint: 1-2x
Super: 2-3x
Beast: 4-8x

Spartan run

Spartan WOD for Sunday, 1.27.13

Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself. —William Faulkner How many miles did you run this week? How many miles did you run last week. Tomorrow is your chance. Don't fall behind. Don't just keep up. Go somewhere brand new. Long, aerobic run. 1-3 hours. For more information on the art of training for long intervals in the aerobic zone, check out this blog by Dr. Jeff Godin Ph.D. of Spartan Coaches.

WOD Intensity Scores

*1 = least intense, 5 = most intense

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

Spartan WOD

Spartan WOD for Friday, 1.18.13

Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough. —Hal Higdon Side plank 1 min each side 25 burpees 25 box jumps Max push ups 1 mile run Bear crawl 30 meters x 3 Be sure to warm-up and cool down.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Todays workout

Spartan WOD for Thursday, 1.17.13

You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only last thing is self motivation. —Homer Rice Main Set: 2-5 Mile run 50 Burpees 50-Meter sprints (5-8 repeats) Wind down with an easy swim, or spin session on a bike. Be sure to warm-up and cool down.

WOD Intensity Scores

*1 = least intense, 5 = most intense

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

Nike Running shoes

(Disclaimer- these are affiliate links. I do not post these for the small commission I make, I have experience with these shoes, and Nike. I love these products and condone them 180%. You help support this blog and me when you purchase products from my blog. Thank you for your contribution)

Endurance 2.0

1st Set:
10 Pushups
10 Squats
10 Situps
10 Dips
10 Lunges
10 Reverse Situps
1,200 Meter Run
4 Minutes of Mountain Climber

Rest 3 minutes

2nd Set:
15 Pushups
15 Squats
15 Situps
15 Dips
15 Lunges
15 Reverse Situps
1,200 Meter Run
4 Minutes of Kick Boxing

Rest 2 minutes

3rd Set:
20 Pushups
20 Squats
20 Situps
20 Dips
20 Lunges
20 Reverse Situps
1,200 Meter Run
4 Minutes of Kipping Pullups

Rest 1 minute

4th Set:
10 Pushups
10 Squats
10 Situps
10 Dips
10 Lunges
10 Reverse Situps
4 Mile Run


Cool Down: 
Stretch, stretch, and stretch. Once you've stretched, move on to the stretching. 

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)

49 to 54 of 101 Running Tips

49. Up the ante.
"Move into a hill session gradually, running the first few repeats moderately and increasing the effort as you go alone." -Frank Shorter, 1972 Olympic Marathon Champion.

50. Avoid the downside.
"The Advantage of running hills on a treadmill is you can go up without pounding down the other side." -Ken Sparks, Ph.D.

51. Ramp it up.
"If you live in the flatlands, you'll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities, though they pose obvious safety problems. You may want to invest in a treadmill." -Bob Glover, runner/author/coach.

52. Grab hold of the rope.
"If you're laboring up a steep hill, imagine a towrope is attached to the center of your chest, pulling you steadily toward the top." -Jeff Galloway.

53. Lean into it.
"When going down, I lean with the hill. I know I'm doing it right if I feel like I'm going to fall on my face." -Ed Eyestone, RW columnist, coach, and two-time U.S. Olympic marathoner

54. Save something for the summit...
"Don't attack a hill from the very bottom-it's bigger than you are!" -Harry Groves, renowned Penn State coach.

  

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. 
     

26-30 of 101 Running Tips

26. Build with care.
"If you put down a good solid foundation, you can then build one room after another and pretty soon you have a house. After your base mileage, add hills, pace work, speedwork, and finally race strategy." -Rod Dixon, New Zealand Olympian and 1983 New York City Marathon Champ 

27. Look at the big picture.
"Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance-and how to get i." -Clarence DeMar, seven-time Boston Marathon champion and U.S Olympic marathoner.

28. Toss out the clutter. 
"Throw away your 10-function chronometer, heart-rate monitor with the computer printout, training log, high-tech underwear, pace charts, and laboratory-rat-tested-air-injected-gel-lined-mo-tion-control-top-of-the-line-footwear. Run with your own imagination." -Lorraine Moller, 1992 Olympic marathon bronze medalist.

29. Listen to your body (yes, again!)
"Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure." -Dr. George Sheehan.

30. Go steady.
"Day to day consistency is more important than big mileage. Then you're never shot the next day." -John Campbell, former master running stay from New Zealand.

    

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)

36-40 of 101 Running Tips

36 Think globally, act locally.
"We wrote our workout schedule in 3-week blocks. My coach and I knew what my immediate goal was-what I was trying to accomplish in the next 3 weeks. But in the back of my mind was the ultimate goal: what I wanted to do months away." -Bob Kennedy, U.S. Record holder for 5000 meters.
37 Go with mind over grind.
"Any idiot can train himself into the ground; the trick is doing the training that makes you gradually stronger." -Keith Brantley, U.S. Olympic marathoner.
38 Have fun on your easy runs.
"I make sure I have some really enjoyable training runs, remembering to 'smell the roses' along the way. That way I don't get caught up in the training-is-everything syndrome." -Sue Stricklin, top masters runner from the 1970's 
39 Have fun on your hard runs.
"Do tough workouts that you enjoy. Mile repeats and quarters are more fun for me than fartlek. ["Fartlek" is Swedish for variable-paced, up-tempo running.] I feel better about my running when I do the workouts I enjoy and that I know I benefit from." -Dan Cloeter, two-time Chicago Marathon winner.
40 Stay open-minded
"When you try a new type of training, think like a beginner. Just because you can run 20 miles every Sunday doesn't mean you can survive 10 x 400 meters on the track at a fast pace." -Jack Daniels, Ph.D., exercise physiologist, coach and former world-class pentathlete.

I completely agree with all of these men and women. They all have a great point to make and their words should be taken seriously. #DigDeepIntoYourTraining