Obstacle Run Training- 12/31/2012

Happy New Year’s Eve.

It’s a great time to hang out with the family, go for a hike, bike ride, wrestle with the kids, pick up sticks in the yard or all the above.

However, if you have time, here’s a great workout.

• 100 burpees as recommended by the Spartan Race Workout of the Day. It’s done as follows:
• 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
• Then if you’re still feeling energetic add:
• 2.5 mile run or 2 miles on the elliptical
• 5 chin-ups
• 5 pull-ups
• 5 alternate grip pull-ups

Have fun…

Obstacle Race Training-12/18/12

The New Year is closing in with a blustery and stormy reminder. For many, along with the New Year comes the resolution of getting fit. But you aren’t impacted by resolutions, already having sworn a fit lifestyle with your daily workouts and obstacle races testifying your intent.

Winter is definitely here as freezing cold rain and snow is falling, making it more important to stay motivated to avoid getting lazy. The good thing about running in mud and preparing for obstacle races is that the route isn’t suddenly crowded like the fitness centers nationwide the month following New Year’s resolutions. It’s wide open with enough room for other pedestrians to join us; but they won’t. They’ll just flock to the gym, leaving you in obstacle heaven. So, dress warm and keep training for the Spartan Run, Tough Mudder, Warrior Dash, Moonshine Mud Run and the other fun 5k and 10k obstacle races.

Today’s Workout:

• Stretch
• 20 close hand push-ups
• 20 leg lifts
• 20 body weight squats
• 5 chin-ups with leg lifts
• 20 wide arm push-ups
• 20 two count scissors leg lifts
• 20 body weight squats
• 5 pull-ups with leg lifts
• 20 eight count push-ups
• 25 two count leg spreaders
• 20 body weight squats
• 5 chin-ups with leg lifts
• Run 2.5 miles or go 2 miles on the elliptical.
• Stretch

The proper push-up as demonstrated in US Army Physical Readiness Manual

The Four Count Push-up

The Modified Push-up

• Bend the elbows, lowering the body until the upper arms are parallel with the ground.
• Return to the starting position.
• Repeat count 1.
• Return to the starting position.

Obstacle Race Training-12/27/12

Run 3 miles or go 25 minutes on the elliptical machine. I’ve been using the elliptical to recover from a minor injury and want to keep up with my strength, endurance and cardio. I use the Life Cycle elliptical set at random and with the resistance at a 15 out of 25 . I try to keep it above 6.5 on the speed setting.

If doing elliptical, try the following workout:

• 12 minutes going backward
• 8 minutes reverse direction
• 2 minutes going backward
• 3 minutes reverse direction
• Rest for 1 minute

Daily workouts should include a push-up and chin-up based fundamental exercise. This is critical to successfully negotiating obstacles like walls, monkey bars, rope climbs, cargo nets, burpees and more. You'll need the strenght for obstacle races, zombie runs, spartan, warrior, tough mudder and other races

• 20 close hand push-ups
• 20 sit-ups
• 20 body weight squats
• 20 push-ups with hands shoulder width apart
• 20 sit-ups
• 20 body weight squats
• 20 wide-arm push-ups
• 20 sit-ups
• 20 body weight squats
• Rest

Next is the chin-up routine with various grips. Do as many sets as needed. For example, you might not be able to do a set of 11 chin-ups, so either do as many as you can or break it up into multiple sets of smaller amounts.

• 11 x pull-ups with leg lifts
• Rest
• 11 x chin-ups with leg lifts
• Rest
• 11 x alternate grip chin-ups with leg lifts

Here are some motivating obstacles:

Fun Obstacles from Basic Training Army Physical Readiness

Obstacle Race Training-12/26/12

Run 3 miles or go 25 minutes on the elliptical. Make sure you go hard to burn up those holiday treats you may have indulged a little too much in. Then:

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count leg lifts

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count scissors kick

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count leg spreaders

Stretch for 5 minutes

These exercises can help improve endurance, cardio and strength in preparation for obstacle races like Warrior Dash, Spartan Race, Tough Mudder, Zombie runs, Moonshine Mud Runs, Dirty Girl and more. They are non-traditional and should break up the rigors of a habitual training program. 

Army Physical Readiness Training

Not exactly a burpee, but so much more from Army Physical Readiness Training

Obstacle Run Training-12/25/12

Merry Christmas everyone. I’m happy to celebrate the birth of the Savior with my family and friends. You are part of that family and I’m grateful for you.

Here’s a good holiday workout, just what the doctor ordered to get the sleepiness out (especially if you got up early from Santa loving kids). Maybe you’ve eaten already or you’re about to feast on Christmas meals and snacks, this’ll help justify…

• Stretch
• Run three miles on a trail (run on grass if possible. I had to run on the grass strips between the street and sidewalk). Three miles is a dash, so run faster than you would with longer distance runs and add some sprints.
• Rest for 30 seconds
• 5 pull-ups with leg lifts
• Rest 5 seconds
• 5 pull-ups with leg lifts
• Rest 5 seconds
• Grab a basketball and do 30 push-ups as follows:
• 10 push-ups (both hands on basketball)
• Rest 10 seconds
• 10 push-ups (Left hand on basketball, right hand on ground)
• Rest 10 seconds
• 10 push-ups (Right hand on basketball, Left hand on ground)
• Rest 10 seconds
• 5 chin-ups with leg lifts
• Rest 5 seconds
• 5 chin-ups with leg lifts
• Rest 5 seconds
• 10 push-ups (both hands on basketball)
• Rest 10 seconds
• 10 push-ups (Left hand on basketball, right hand on ground)
• Rest 10 seconds
• 10 push-ups (Right hand on basketball, Left hand on ground)
• 5 chin-ups with leg lifts
• Rest 5 seconds
• 5 chin-ups with leg lifts

This provides a good cardio and endurance run as well as strengthening exercises that don’t put too much pressure on overworked burpee and long distance run muscles. Great for the Spartan race, tough mudder, warrior dash, and other obstacle races you might be preparing for….

Chin ups from Army Physical Readiness Training book

Obstacle Race Training-12/23/12

It’s almost Christmas, so give yourself a present. Rest and relax for a few days and if your neighborhood is festooned with Christmas lights and displays, take advantage and enjoy an excellent backdrop to a nighttime holiday workout.

Try this festive fitness folly to get your jolly heart pumping while enjoying the beauty of your neighbor’s handiwork. Tis the season…

Grab that pre-packed back pack and briskly ruck for a few miles. Wait until dark, don some safety clothing and flashlights and take a brisk walk with a third of your body weight, or at least 30 pounds. Be sure to throw some jogs in there to keep it interesting.

When you get back, you might be a little chilly. So warm up with:

• 3 sets of 5 chin-ups with leg lifts
• 2 sets of 15 push-ups
• 2 sets of 10 triceps dips

Hiking with a Backpack helps improve your core strength.  You never know which obstacles you might encounter so stay tough...Huah!

Obstacle Run Training-12/21/12

It’s Friday and gotta get down. Get ready for the weekend with this short but intense strength, endurance and cardio workout.

Begin with some mild stretching.

Run 2 miles or go for 20 minutes on the elliptical, then:

3 sets of 10 squats and dumbbell press

Rest for 10 seconds between sets

50 crunches

3 sets of lunges with dumbbell curls

Rest for 10 seconds between sets

50 crunches

3 sets of 10 burpees

Rest for 10 seconds between sets

That’s it. If you have time and the equipment, try these obstacles from Army Physical Readiness Training:

Obstacle Run Training-12/20/12

Today’s workout is 20 minutes on the elliptical. Be sure to set the resistance level to at least half the maximum to get a work out. The goal is to be able to make at least two miles in the 20 minute time limit.

Keep focus so that you don’t waste time going through the motions. I  like to keep focus by switching my hand grip (my elliptical machine has adjustable grip positions) ever 5 minutes. This facilitates working different arm muscle groups (triceps and biceps) depending on grip.

Once complete move outside for the following workout (modified Spartan Race WOD):

20 burpees with push-ups

20 lunges

20 jumping jacks

20 push-ups

5 pull-ups

5 pull-ups

20 squat jumps

20 yards of single dumbbell farmer carry (left arm)

20 yards of single dumbbell farmer carry (right arm)

Sit-ups for 1 minute

5 chin-ups

That should do it. If you have time and the equipment, try these old school Army physical training obstacles. Huah!

For more Army obstacles see Army Physical Readiness Training

Obstacle Run Training-12/19/12

Run 5.5 miles and begin with an easy pace. Make sure you stretch just a little to get the kinks out of your legs. Once ready, head out the door to your favorite trail and go.

As you run, pour it on for about thirty seconds and then jog for five minutes. This will get you used to forcing sprints and demanding something from your body when you need it.

Be sure to not only run off the paved areas, but along grass, ditches and where ever your adventures take you. During my run I jumped across narrow ditches that run perpendicular to my course and through ditches that run parallel to the course.

If you run through neighborhoods, run in grass and stay off the sidewalks. You might have to dodge poles and mailboxes, but it will keep you sharp.

For those of you who live in Huntsville, Alabama and who might work on Redstone Arsenal, we have a fitness trail. The run covers miles and miles of asphalt trail. However, when possible I run the just off the trail and through leaves, woods and fields. My run goes from the Von Braun II building to the swimming pool and then back.

Try these obstacles from the Army Physical Readiness Training book. They are fun:

Obstacle Course Training-12/18/12

I stayed late at work today and intended to do a shorter workout. However, I became quickly motivated by changing up my planned obstacle run. This time I still did the 4 miles on the track with obstacles, but switched around the warm up.

I ran four warm up laps. Beginning with the inner lane I ran each lap then moved to an outer lane. By the time I finished, I was in the fourth lane from the center. Since the track has 8 lanes, I moved all the way out for each lap. By the time two miles was finished, I started all over again.

Beginning with the 2nd mile, I began the obstacles for the next three miles. Here's what I recommend:
Do two obstacles then  a lap, sprinting on the straightaway and jogging on the curves:

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Tire trot

·        Rings (monkey bars)

·        Five foot wall

·        Rings

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Incline sit ups

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Monkey bars

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

Since I only ran two obstacle per lap, I ended the run six obstacles short from completing them twice. I used the last lap to complete all six consecutively.

Then finished with a lap cool down.

Obstacle Course Training-12/17/12

I keep meaning to keep the workouts simple. Today was totally doable because I ate a big lunch that stayed with me most of the day. I didn’t even think I could talk myself into running. However, I was motivated by the WOD and modified it to suit my purposes.

Though the sky was overcast and temps dropping, I managed to get motivated. I started on the screened in porch with a burpee workout consisting of:

• Burpee sets of 1, 2, 3, 4, 5, 6, 7 8 and 9 repetitions with 10 seconds between sets.
• Then I went on a five mile run.
• About 2.4 miles into the run I did a set of 10 burpees.
• I ran another mile and did a set of 9 burpees.
• I completed the run and did the following burpee workout:
• 8, 7, 6 burpees with 20 seconds between sets
• 5 burpees with 10 seconds rest
• 4 burpees with 8 seconds rest
• 3 burpees with 6 seconds rest
• 2 burpees followed immediately by 1 burpees.

So, 5 miles and 100 burpees; not bad for not having motivation…Huah!

Obstacle Race Training-12/16/12

Today is the Sabbath as practiced by most. I worship on Sundays and spend a great deal of time teaching Sunday school and worshiping with my church family.

Unfortunately, I find it hard to relax. I like to be outside and exercise. This could be grabbing a rake and bagging leaves, pushing a lawnmower or going for a walk followed by wrestling the kids. However, it is a rainy but warm Sunday, so I grabbed my backpack instead.

Stuffed with 40 pounds of odds and ends I set about the rolling hills of my neighborhood at a brisk pace for about 2.4 miles. At times I mixed by either jogging or running sprints (or just jogging as I could). This exercises the core and helps build strength and endurance.

Ruck marching reminded me of my days as a soldier. I often hated the many years of humping a back pack and personal weapon through rain soaked woods. But you can’t beat the benefits and the nostalgia was one of them…Huah!

Obstacle Race Training-12/15/12

Easy Saturday. I usually perform a brisk 3 mile walk with a 40 lbs back pack. However, since my foot is sore, I’m continuing to take it easy. Instead, I’ve used a modified Spartan Race Workout of the Day (WOD) to get me motivated.

Five cycles of the following…

• 10 push-ups
• 10 burpees with push-ups
• 5 chin-ups/pull-ups (rotate hand grips when repeating cycle)
• 25 second sprint on the elliptical machine.

That’s it, have fun.

Upcoming Obstacle and Mud Runs

It looks like there are two races that I can find in my home state of Alabama. The Dirty Girl Mud Run and the Warrior Dash.

Here is my schedule of where I’d like to race. Chances are really good that I will make all of them unless a better offer comes up. Stick around for reviews:

• Nashville Tennessee Zombie Run For Your Lives March 30, 2013 
• Georgia Spartan Sprint March 2013 
• Georgia Superhero Scramble 2013 April 27, 2013 
• Nashville 5K Foam Fest 2013 May 4, 2013 
• Moonshine Mud Run TBA 
• Atlanta Georgia Savage Race 2013 May 11, 2013 
• Warrior Dash October 2013 

I haven’t found a better way to keep up with events than with the following Facebook liked pages:

Moonshine-Mud-Run/

Spartan race

Obstacle Race Training

Well, that’s how I’m following the races. If you know of any obstacle races in or near north Alabama, let me know…

Obstacle Race Training-12/14/12

Since my foot hurts today, I am not running.  But I’m not sitting around whining either, so here goes…

20 minutes on the elliptical at a power level of 15 out of 20 (2.30 miles)

20 yard farmer carry with two dumbbells

10 push-ups

10 burpees with push-ups

3 x 10 repetitions of shoulder press with barbells

20 body weight squats/air squats

10 yard farmer carry with one dumbbell/change arms and go 10 yards

10 push-ups

10 burpees with push-ups

10 x 3 repetitions of curls with barbells

20 body weight squats/air squats

5 minutes on the elliptical at a power level of 15 out of 20 (.525 miles)

20 yard farmer carry with two dumbbells

10 push-ups

10 burpees with push-ups

10 x 3 repetitions of bench press

10 body weight squats/air squats

10 body weight squats/air squats with barbell curls

Well, that’s it; I’m pumped and rested my foot. I still get a cardio, endurance and strength workout in the manner of a mudder, warrior, spartan, and zombie apocalypse survivor...Huah!

Obstacle Race Training-12/13/12

I waited until the weather was a balmy 48 degrees and went for a run. I focused on running today to clean out the system. I’ve been doing so many exercises and stop start running that I was looking forward to a real run until…

it seemed just too boring, so I compromised.

The trail run  had a few obstacles. Here’s what I did in today’s training.

I ran off trail as much as possible. You know you are successful when after the run you have stickers and other forest vegetation clinging to your socks and inside of your shoes. Along the route I jumped onto and off several elevated man hole covers. At the 2.25 mile mark I hurdled a 4 foot wall, did a tire obstacle and jumped over three two foot obstacles.

At the 2.5 mile mark I turned around and headed back. But, not before performing two cycles of the following:

• 10 push-ups
• 10 squats
• 10 burpees with push-ups (the only way)

• 10 squat thrusts

On the way back I hit the same obstacles and man hole covers I had hit earlier.

During a 5 mile run, you might feel a little distracted, so it’s important to keep your senses by challenging yourself to run fast and perform some fartleks.

Obstacle Race Training-12/12/12

Today I worked out after work and lucked out with a 50 degree training setting. Though it was cold, I was able to get warmed up quickly. Today was a track work out at the local obstacle course. The army post has a quarter mile track with the following 14 obstacles:

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Tire trot

·        Rings (monkey bars)

·        Five foot wall

·        Rings

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Incline sit ups

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Monkey bars

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

Began workout in the gym with:

·        Dumbbell farmer carry for 30 yards, three cycles with 60, 55 and 60 pounds

·        10 dumbbell burpees with 2 x 20 lbs dumbbells

·        Once cycle of one arm dumbbell farmer carry with 60 lbs.

Move to the track for a four mile run:

Start with a half mile warm up (2 laps)

Run six laps as follows:

Do two obstacles then  a lap, sprinting on the straightaway and jogging on the curves

After four laps do three obstacles for the final two laps

Run the next six laps in the same manner

By now all obstacles should have been completed twice.

Finish with a two lap cool down.

Practice-11 December 2012

Today was very cold, but sunny. I risked a long 5 mile run in the cold. Fortunately I did bring warm weather workout clothing. Shorts, running shirt and long pants and overshirt kept the temperature reasonable.

I used a variation of the Spartan Race Workout of the Day (WOD). Here’s what I did to take advantage of the workout setting and conditions for where I work. Fortunately we have a workout facility and running trail.

 
Run 1 mile-10 burpees

Run 1 mile-10 burpees

Run ½ mile-10 burpees

Reach 2.5 mile turn around point then…

Run ½ mile 10 burpees

Run 1 mile 10 burpees

Run 1 mile 10 burpees


Do fartleks for the last half mile back to the gym.

Exhilarating, but should have done more burpees..lol

Practice-10 December 2012

Today was raining and very cold. I decided to do 20 hard minutes on the elliptical machine. I had it set for rolling hills and ran it at between levels 4 and 7. That allowed for 2.05 miles in the time. I used a different hand grip every five minutes to allow maximum strength training variation.

 
Afterward I did 70 burpees, 30 pullups and 30 hanging leg lifts. It was a good workout and I felt stronger, even if it was not a good obstacle training event for the likes of Warrior Dash or Spartan Sprint. However, training is training and variation just lets the muscles try something new.