Spartan WOD for 1.31.13!

Spartan WOD for Thursday, 1.31.13

Mental will is a muscle that needs exercise, just like the muscles of the body. —Lynn Jennings You are only going to exercise your will by willing yourself to do more. Warm-up: Dynamic Stretching 10 minute run progressing in intensity Main set: 2-6 hill intervals. Choose a hill, or section of a mountain, that takes you between 2-6 minutes to climb. Intensity should be high. Race pace or slightly above. Cool down: Easy walk, jog Stretch In the following two blogs, Dr. Jeff Godin Ph.D. of Spartan Coaches breaks down why running hills is so important. Running Hills Part 1 Running Hills Part 2

WOD Intensity Scores

*1 = least intense, 5 = most intense

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.

Spartan training. I am so doing this today!

Spartan WOD for Tuesday, 1.22.13

Discipline is the refining fire by which talent becomes ability. -Roy Smith Do you have the discipline to do 100 burpees in a day? 200? 300? It's one thing to think about doing it, another thing to say you're going to do it. But we can only talk about your ability after you try. Pick a lofty goal and then either go for it all at once in one session, or break it up during your day. Need more info on the burpee? Check out this blog by Spartan Coach, Jeff Godin Ph.D where he describes The Muscular Analysis of the Burpee.

WOD Intensity Scores

*1 = least intense, 5 = most intense

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

Spartan WOD 1.28.13

Spartan WOD for Monday, 1.28.13

The bamboo which bends in stronger than the oak which resists. —Japanese Proverb Limber up! Take 20-30 minutes today to break into a stretching routine. Stick to your tried and true routine, or try something new, just focus on relaxing into deep stretches. Try and make sure to address your whole body from ankles to neck. Even the biggest trees sway in the wind, lest they break. And give your mind a break too! Basketball, swimming, volley ball, and other team sports are great activities introduce into your fitness, particularly if you have been feeling burned out or over-trained.

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 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