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 Addiction FITness Boot Camp!

"Sign up, show up, never give up!"

The time for training is closing for us Spartans! The Race is Feb 9th and 10th.
This BootCamp will prepare you for the race in a way you haven't been preparing. 
Those who don't come to this will honestly wish they had. This event is seriously crucial guys. 

This will be a time for ALL Spartans to test their heart and lung endurance, raw strength, muscular stability, and muscle endurance, as well as ask me questions and request a free personalized workout routine for you to follow. 
 

What you need to bring:
Plenty of water or sports drink 
Running shoes
appropriate clothing. (you'll be vaulting/climbing walls, running, crawling, diving, ect, ect
A-Game and 100% effort
 
Where:  Encanto Park in Phoenix Arizona. off of 15th Avenue and Vernon Avenue.
 The Sport center is at 2121 N. 15th Ave. We're meeting in the Baseball/Soccer field just beyond that so park in the Sports Center parking lot and then walk East past the Sports Center and Playground.   
Cost:  $20.00 (Cash or Check only please)
When: Feb 2nd, Sat. 10:00 A.M (Event goes on for an hour)
Reason to come: You're chances of winning and succeeding will go up dramatically and you'll have a blast!

Please let me know if you're coming so I know if I need to bring an extra trainer. Thanks! See you there!
 Spartan Race Link to Site
http://www.spartanrace.com/arizona-obstacle-racing-spartan-sprint-2013.html

Today's Spartan Workout

Spartan WOD for Saturday, 1.19.13

To me, the runner's high is a sensational reaction to a great run! It's an exhilarating feeling of satisfaction and achievement. It's like being on top of the world, and truthfully... there's nothing else quite like it! —Sasha Azeyed Long Run: longest of the week. 10% farther than your longest run last week. Keep your heart-rate in the aerobic zone. Be sure to warm-up and cool down.

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.
 

A little bit of info on some different kind of training.

 Hey guys, lately I've gotten some question on exercise program style and how the way you workout builds your body in different ways.

A Client recently asked. "Hey bro, what's your take... low weight high reps or high weight low reps for weight loss?"

My Answer:

"Both, it depends on how you wanna look. Low reps and heavy weight is called hypertrophy training. And Hypertrophy training build muscle mass and makes you really strong. It's the way bodybuilders train.

If you wanna get overall fit and have both Muscular endurance and maximum strength

you need to do what's called, Strength Endurance Training.

The goal of Strength Endurance Training is to enhance stabilization endurance while increasing prime mover strength. This means, build your muscle endurance by performing body weight exercises and build muscle mass by lifting heavy weights.

This can be done in a Superset sequence. By performing back to back exercises without rest. The exercises have to have similar joint dynamics though. The first one is a traditional strength exercise that you perform in a stable environment, such as a Barbell Squat or Bench Press. The second one is performed in a less stable yet still controllable environment, such as a Single-Leg Squat Touch Down, or Medicine Ball Chest Pass.

the goal of the first is to build the prime muscles and the goal of the second is to increase the strength of the stabilization muscles."

Hope this helps everyone while they're choosing training styles. 

There is also free online coaching at my Facebook page- 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.

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