Run in Mud Obstacle Race Training-12/30/15

Walk .8 miles
AMAP (As many as possible) sets of pull ups until 225
Walk .8 miles with approximately 30 pound back pack

Run in Mud Obstacle Race Training-12/29/15

225 pull ups
200 push ups
300 squats
Fill 5 gallon bucket with gravel and carry for 100 yards

Run in Mud Obstacle Race Training-12/23/15

Today is rainy with potential severe weather. To deal with the forecast, I decided to run on a treadmill, something I haven't done in a while. I usually reserve the treadmill for really cold or really wet days. Other than that, I'd prefer to be outside. In fact, most of my workouts take place outside and I do not do much traditional weight training. Anyway, after about 10 minutes on the treadmill, I gave it up, opting instead for the rain. I hit the trail and was happy to see I was not alone. I counted at least 11 other runners braving the weather. I also saw a loose cow and wondered whether or not he would chase me. The hazards, fun and challenges of obstacle race training.

Sets of pull ups until you reach your goal. I made my daily goal of 225 as below:

Standard pull up equipment

20 alternate grip pull ups

10 pull ups

10 chin ups

Pole, swing set, or other nonstandard pull up platform.

20 alternate grip pull ups

10 pull ups

10 chin ups

Run 6 miles

15 alternate grip pull ups

10 pull ups

10 chin ups

5 chin ups

Run in Mud Obstacle Race Training-12/21/15

225 pull ups using various surfaces and grips.

Run in Mud Obstacle Race Training-Weekend Wrap Up

Saturday

150 pull ups

Backyard ninja obstacle course x 2

Sunday

150 pull ups

1 mile hike with 2 x 50 pound sand bags.

I have 25 pound sand bags inside of sport backs and backpacks. You can buy a 50 pound bag of sand for under $6.00 and an athletic bag with lots of handles and straps for around $25.00. Maybe even less.

This bag has handles on the top and the sides. Throw it on your shoulders like a wreck bag or carry it like a sand bag.




Or go big guns and get a wreck bag:

Run in Mud Obstacle Race Training-12/22/15

Today will be a challenging workout. I am continuing to workout as I can throughout the day. True, I am not getting the benefit of working out for a couple of hours straight. However, I am getting the solid hour of workout, plus so much more as I extend the opportunities throughout the day. My goal is to be in shape for the lifting and rig type obstacles that have permeated through the mud runs. Specifically, I am getting ready for anything that Savage Race, Spartan Sprint, and Battle Frog can throw at me. As a result, I will be in shape for the Warrior Dash and other obstacles that don't rely on carrying or hanging obstacles.

I will be able to tell whether or not I am stronger as I get better at carrying 5 gallon buckets of gravel, heavy stones, sand bags, and water jugs. Additionally, I can tell I'm winning when I DO NOT FALL OFF the rigs. So far, that hasn't happened yet.

Today's workout will feature a modified Murph. A traditional Murph consists of a 1 mile run, 100 pull ups, 200 push ups, 300 squats, and a 1 mile run for time. This modified Murph includes 225 pull ups, a 5.5 mile run and converting at least 100 burpees into 100 push ups and 100 air squats followed by 100 additional push ups and 200 additional air squats.

My strategy of including sprint intervals has made my training runs faster. Hopefully that will improve my 2016 times. Each race is different, so there is not any real way to tell whether or not I'm running faster. The intervals are definitely working. I am reviewing my Map My Run running results and seeing that my five mile training runs are now consistently seven minutes faster than they were three months ago. So, here's to your training. Cheers!

Walk hand over hand or do pullups on the horizontal bars or the pull ups bar set up.

Morning: 8-11 am (120 pull ups, 20 Romanian dead lifts, 100 burpees (1 burpee = 1 push up and 1 squat))

20 pull ups

10 alternate grip pull ups

10 Romanian dead lifts

10 chin ups

10 Romanian dead lifts

20 alternate grip pull ups on weight rack

10 pull ups on weight rack

10 chin ups on weight rack

4 sets of 10 burpees (40 burpees)

20 chin ups

10 alternate grip pull ups

10 pull ups

2 sets of 10 burpees

1 set of 20 burpees

1 set of 10 burpees

1 set of 10 burpees

Lunch (5 mile run)

Run 5 miles with sprints

1st mile-warm up (I did 7.5 miles per hour) 2nd mile-.33 mile sprint / rest intervals (I did 8.2 mles per hour) 3rd mile-.25 mile sprint /rest intervals (I did 7.2 miles per hour) 4th mile-.1 mile rest / sprint intervals (I did 8.1 miles per  hour) 5th mile-run entire mile 15 to 30 seconds faster than warm up mile (I did 8 miles per hour) Last .5 mile-cool down

Afternoon (105 pull ups, 100 push ups, 200 squats)

20 monkey bar pull ups cross bar, pull up, etc.

10 pull ups

10 chin ups ups

30 push ups

60 squats

20 push ups

40 squats

25 push ups

50 squats

10 pull ups x 6

5 pull ups

Rings make great pull up surfaces.
 




 So do these ropes. They are more geared toward ninja warrior type of rigs and will help you get ready. Not a bad price either. 



I hung the ropes and rings from my swing set and made a ninja rig. It's my training ground for Battle Frog and Spartan races.

 Or go traditional:

 

Run in Mud Obstacle Race Training-12/18/15

Sometimes doing pull ups gets boring. That's why there are alternate grips and pull up surfaces. You can do pull ups with a vertical rope, while pole or rope climbing, off rock climbing surfaces, swingset, tree branches, monkey bars and more. Pick something different to break up the routine.

40 pull ups
Run 3 miles
30 pull ups
Run 1.3 miles
50 pull ups
Rest
Complete pull ups until goal (mine is 225)

Run in Mud Obstacle Race Training-12/17/15

Morning
90 pull ups

Lunch
Run 4.5 miles
10 burpees per mile for a total of 50

Afternoon and evening
complete pull ups until 225

Run in Mud Obstacle Race Training-12/16/15

Run 5.5 miles. Make sure it has lots of hills. 

Combination of pull ups, chin ups and alternate grip pull ups until 225.

Run in Mud Obstacle Race Training-12/15/15

Still working on the pull up challenge with 200 per day. I am at 7,000 and hope to have 10,000 by the end of December. I was planning on retiring my pull ups, but might maintain a core set of reps as these obstacle races are getting tougher. I understand the rig at the latest BattleFrog event in Florida was 80 feet long. Wow, I couldn't even pass the 20-30 foot version. Oh well, onward and upward, Hooah!

Morning:

90 pull ups, chin ups and alternate grip pull ups in sets of 15, 10, and 5

Lunch:

Run 5.1 miles on fitness trail. Along the way:

50 pull ups (6, 6, 4, 4, 5, 5,  6, 4, 4, 6)

2 x monkey bars

2 x pole climb

2 x 6 chest to bar above bar pull ups

4 x 4 foot wall climb

Evening

10 pull ups x 6

5 pull ups x 4

Run in Mud Obstacle Race Training-12/14/15

Morning:
90 pull ups

Lunch:
Run 5.5 miles
Mile 1 moderate
10 burpees
Sprint .33 miles
6 burpees
Jog .33 miles
6 burpees
Sprint .33 miles
6 burpees
Jog .25 miles
6 burpees
Sprint .25 miles
6 burpees
Jog .25 miles
6 burpees
Sprint .25 miles
6 burpees
Jog .1 miles
Sprint .1 miles
6 burpees
Jog .1 miles
Sprint .1 miles
6 burpees
Jog .1 miles
Sprint .1 miles
6 burpees
Jog .1 miles
Sprint .1 miles
6 burpees
Jog .1 miles
Sprint .1 miles
6 burpees
Run 1.5 miles (pace between jog and sprint

Afternoon:
60 pull ups
10 Romanian Deadlifts x 2

Evening:
50 pull ups

Run In Mud Obstacle Race Training-12/10/15

Morning 
120 pull ups, chin ups, alternate grip pull ups

Afternoon
Run 5.3 miles and incorporate obstacles

• Run 3.5 miles
• If available, visit fitness trail or track. We have a fitness track.
• Sprint 1/8 mile
• Jog 1/8 mile and perform obstacles

• climbing obstacle
• 6 chest to arm extension above bar pull ups
• 6 pull ups with leg lifts
• tire obstacle
• monkey bar rings x 2
• 4 foot wall x 2
• monkey bar rings x 2
• 6 pull ups with leg lifts
• 3 truck tire flips
• Sprint 1/8 mile
• Jog 1/8 mile and perform obstacles
• 45 degree ring monkey bars
• parallel bar walk with dips
• rope climb with 5 pull ups at the top
• balance beam 
• monkey bars x 2

• 8 pull ups with leg lifts
• Complete 5.3 mile run

Evening

• Complete pull ups until 200 
• 100 push ups

Run in Mud Obstacle Race Training-12/9/15

In time for Christmas
http://www.cafepress.com/+this_is_my_quad_chart_picture_ornament,1158408482

I am in the home stretch of a pull up challenge. My daily core workout is 200 pull ups plus a 5.2 mile run. On alternate days, I add push ups and other workouts to the core group.

200 pull ups to be accomplished throughout the day

Run 5.2 miles hard and include lots of hills

Walk .5 miles

Run in Mud Obstacle Race Training-12/8/15

Morning:

90 pull ups (sets of as many as you can do)

Lunch:

Run 5.3 miles easy (long easy run)

40 pull ups along the way (sets of as many as you can do). I did my run on a fitness trail and playground.

Walk .4 miles

Afternoon:

50 pull ups (sets of as many as you can do)

Evening:

20 pull ups (2 sets of 10)

110 air squats

Try pull ups using these guys:

Run In Mud Obstacle Race Training-12/7/15

All day work out. I did sets of pull ups and push ups to make my goal, so they were not done in one set.

Morning set:
90 pull ups
10 Romanian Dead Lifts

Lunch:
Run 5.1 miles
Run 1 mile easy
Run .33 miles hard
Run .33 miles easy
Run .33 miles hard
Run .25 miles easy
Run .25 miles hard
Run .25 miles easy
Run .25 miles hard
Run .1 miles easy
Run .1 miles hard
Run .1 miles easy
Run .1 miles hard
Run .1 miles easy
Run .1 miles hard
Run .1 miles easy
Run .1 miles hard
Run .1 miles easy
Run .1 miles hard
Run .1 miles easy
Run .1 miles hard
Finish .2 miles easy

Afternoon:
30 pull ups
Walk .66 miles with sand bag (use varying grips and carries)
70 pull ups
75 push ups

Run in Mud Obstacle Race Training-12/3/15

Morning:
120 pull ups

Afternoon:
Run 5.1 miles. Find a hilly course if possible

Evening:
80 pull ups

Run In Mud Obstacle Race Training-12/2/15

Morning:
100 pull ups
2 sets of 10 Romanian Dead lifts
Lunch:
Run 5.1 miles with sprints
Run 1 mile easy

1/3 mile sprint
1/3 mile easy pace
1/3 mile sprint

1/4 mile easy
1/4 mile sprint
1/4 mile easy
1/4 mile sprint

1/4 mile easy
.10 mile easy
.10 mile sprint
.10 mile sprint
.10 mile easy
.10 mile sprint
.10 mile sprint
.10 mile easy
.10 mile sprint

Evening:
100 pull ups
100 push ups
Farmer sand bag carries for .10 miles (One 25# sandbag in each hand)

Run in Mud Obstacle Race Training-12/1/15

Morning:

120 pull ups

Lunch:

5.1 mile run
30 pull ups

Dinner:
50 pull ups

Run in Mud Obstacle Race Training-11/30/15

At the risk of looking as if my workouts are in a rut, I am continuing to post the daily goal of 200 pull ups per day. The reason is the introduction of the ever difficult and insane rigs, wheels, monkey bars and integration of American Ninja Warrior type of obstacles. These cannot be done without proper form, grip, forearm and shoulder strength.

However, there is hope. Now that we are creating a base for pull ups, we can integrate additional exercises. Now that I have routinely been able to maintain this daily amount, I have time for other stuff. Keep in mind that I am knocking these out throughout the day and not all at once. I try to perform 30 - 50 pull ups each hour or two and add fundamental exercised to prepare for traditional obstacles.

Morning:

Sets of pull ups using various grips and platforms to reach 100. Use mountain climbing, bar, post, pole and other platforms requiring both horizontal and vertical grip capability.

Lunch:

Run 5.1 miles as follows:

1 mile warm up

1/4 mile race pace

1/4 training pace

1/3 mile race pace

1/3 mile training pace

1/3 mile race pace

1/3 mile training pace

1/3 mile race pace

1/3 mile training pace

1/4 nuke race pace

1/4 mile training pace

1/4 nuke race pace

1/4 mile training pace

1/10 mile race pace

1/10 mile training pace

1/10 mile race pace

1/10 mile training pace

1/10 mile race pace

1/10 mile training pace

Afternoon:

Sets of pull ups using various grips and platforms to reach 100. Use mountain climbing, bar, post, pole and other platforms requiring both horizontal and vertical grip capability.

2 sets of 10 Romanian Dead Lifts

Evening:

100 push ups

Run in Mud Obstacle Race Training-Thanksgiving Holiday Weekend

We have a trampoline jump zone called Shakalaka in town. I guess if you look the word up it means "dance all night".  I brought my kids there and bought an hours worth of fun. The entire floor has trampoline surfaces, to include basketball and dodge ball areas. An hour bouncing is a good workout. Even better, there is a "ninja" zone with ropes, curtains, trapeze bars, wall traverse, poles, and other grip strengthening obstacles. That incorporates much of this workout.

I still find grip obstacles like nunchucks and metal poles very challenging. I can do ropes, monkey bars and trapezes very well. Horizontal grip; no problem. Vertical grip; big problem. I want to figure it out before the next Spartan or Battlefrog events.

10 pull ups on various surfaces and with various grips x 5
Balance obstacle x 2
Go to Shakalaka and experience the ninja obstacles and trampolines for an hour
Complete remainder pull up workout until your daily goal is reached (mine is 200)

Run in Mud Obstacle Race Training-11/26/15

Walk 1 mile
10 pull ups x 15
5 pull ups x 10
20 push ups x 3

Run in Mud Obstacle Race Training-11/24/15

In time for Christmas
http://www.cafepress.com/+this_is_my_quad_chart_picture_ornament,1158408482

200 pull ups

20 foot Rope climb

100 push ups

Run in Mud Obstacle Race Training-11/25/15

Ok, so I lied. I am not running this week. This will be recovery week number three. Promise, I'll get back to running very soon.

Today is a total of 200 pull ups/200 push ups/300 air squats Here's how I break it down:

15 pull ups

10 pull ups

15 chin ups

10 chin ups

15 alternate grip pull ups

10 alternate grip pull ups

15 pull ups

10 pull ups

30 air squats x 5

Do the following 10 times:

10 pull ups

20 push ups

15 air squats

Run in Mud Obstacle Race Training- Battlefrog Atlanta Review

This is my review of the BattleFrog Atlanta, November 2015. Over all great race and tough as nails the entire duration. Challenge upon challenge that requires participants to reach deep and pull out the inner warrior.

I got off to a bad start. Let's say the event began badly, but nothing to do with BattleFrog, just my inability to properly prepare for the mission. It was a pretty funny story actually, but frustrating none-the-less. I live in Huntsville, Alabama and decide to drive to within 20 miles of the event. I spent the night around Anniston, Al and awoke at 5 am to compete in the 7:30 heat. As usual I had some oatmeal and coffee and drove toward Tallapoosa, GA just a few miles away.

On the road, I observed that it was just 6 am and I was on track to arrive an hour early. I glanced at the clock in time to see the clock change from 6 to 7am; was not aware I would be changing time zones. Ugh. I ended up arriving at the parking lot 20 minutes before my heat and waiting for the bus to pick me up to take us to the venue. When I finally arrived, it was 20 minutes after my heat. I asked if I could jump in and get on it and they said yes. Since the race was 2 x the 8k loop, I felt I would catch up.

I began running strong and was heartily encouraged by the motivating and highly informed staff and volunteers I met along the way. The course was well marked so I had no problem staying on the straight and narrow ALL BY MYSELF.

The first three obstacles were in the same area and involved the wreck bag. A very energetic volunteer encouraged me and applauded my first lap speed as I ran with the wreck bag. 

My balance beam training kicked in as I carried my bag along the muddy balance log. I then had to carry the wreck bag over a 4 foot wall. I did have trouble with the weight of the soaking wet wreck bag and getting it on and off my shoulders. 

The up and over my head onto my shoulders movement was a difficult transition. I made a note to myself to add weight training to my obstacle race training.

I dumped the bag and ran further to the 12 foot ladder wall. I was encouraged by someone who said, “wow, you ran right up to the wall and climbed it. Most people just stop and look at it.”  

I thought, “hey, I might catch up after all.”

Without going through a lot of detail, I negotiated walls with varying degrees of pitch and height, low crawl and tangle obstacles. On one of the walls someone shouted, “you might catch up, I just collected a few souls,” and she showed me her collection of elite bands.

Encouraged, I continued and ended up catching up to an intermittent few from the elite heat. Later, I caught up with a large pack at a very difficult obstacle. It's called the platinum rig. I saw it and questioned my decision to run elite.

When I had decided to sign up for the Battlefrog Masters Elite heat, I thought I knew what I was doing. I would say my fitness level is above excellent and above average, but in Battlefrog’s case, there is a huge gap between above average and elite. That gap exists in the form of the American Ninja Warrior style Platinum Rig. As a matter of fact, I met someone there who competes on ANW and he had no problem with it. However, me and a bunch more folks did.

At Battlefrog elite, you either make it or turn in your racing band;  no alternate exercise. Well, I did not make it and turned my band in. I attempted it 4 times, almost, but not quite able to complete it. I tried 2 more times before calling it at day and then continued the "fun run" after that. I knew if I could not make this one, I would not be able to negotiate the next three iterations of the rig.

Other dudes did not turn in bands, but attempted to complete the obstacle, even hours later. I made my way around for the second lap and they were still there. I admired their determination and hope they succeed. I'm not sure which is the best strategy:

to turn in your badge and finish with the alternate exercises or continue to attempt the obstacle until time runs out. I guess that will be your call.

However, keep this in mind, each consecutive attempt taxes your strength as well as the multiple iterations of the other tough events. The course is designed to wear you down. 

That's why I went ahead and turned in my band, cause if I couldn't get it after the first 6 attempts, there was no way I was going to get it in subsequent laps. Anyway, after I turned in my band, I was authorized to do "alternate" exercises (10 bodybuilders).

The multiple laps with the integration of additional heats only made the obstacles that much harder. The obstacles grew more slippery, the water crossing flooded deeper and moved faster, the trail grew deeper with mud and more difficult to run on. Easy weights became heaver as fatigue wore me down. So, again, plan a strategy to finish the course in a timely manner.

I headed toward the finish line, grateful for the experience. Along the way, I saw Ryan Atkins running the opposite directions cheering us on. What a good sport. That was exactly what I needed to power through the last mile.

Prior to the race, I debated whether or not to bring my own hydration bag. I opted out. Based on the provided map, it looked like there were enough water stations along the route. For me, that was the correct assumption. I ran the course adequately hydrated.

The finish line...finally

Overall excellent experience. I do want to return and eventually compete in the competitive heat. However I do need to learn the rig. I believe I will hire a trainer at a local gym (they have a rig) to help me achieve my goal of finishing as an elite. Until then, look for me in the Battlefrog Extreme heat. I’m going to do more laps.

Thanks for a great day.

Run in Mud Obstacle Race Training 11/23/15

Sets of pull ups with various grips and surfaces. Perform each set until muscle failure.

3 sets of 10 hanging leg lifts

2 sets of 10 Romanian Dead lifts

Walk 1 mile with 2 x 25# sand bags

Walk on 1 x 6  balance beam x 3 

Run in Mud Obstacle Race Training-11/20/15

Great grip advice here

This is the last day of my run fast. I'll start running next week. In the meantime, I'm still trying to strengthen my grip to conquer the Battle Frog Platinum Rig and the rig at Spartan Race.

Farmer Sandbag Carry 25# in each hand. Walk until grip failure. Repeat 3 times
Sets of pull ups until muscle failure. Use various grips and pull up platforms. Repeat to do max pull ups (I had goal of 200)
60 push ups
2 x 10 Romanian Dead Lifts
Using various grips and platforms, hold your body weight while hanging.

The rock climbing cleats are great for finger strength
The Cannon Balls are awesome for overall hand and forearm strength

Hang by horizontal rope or even a vertical rope.
Great pull up platforms as well.

A little more comfortable pull up platform

                                                                       

Run in Mud Obstacle Race Training-11/19/15

Just took two days off from working out. Had to undergo a medical fast and take the regimen for a colonoscopy. Men, if you are over 50 or have a family history of colon cancer, go see your doctor. I can tell you now from experience, the medical part was easy. I was knocked out the entire time. The prep was hard work.

Kind of like racing. I train so hard for racing that the race day isn't so bad.

10 sets of 10 pull ups.
5 sets of 20 push ups
Walk 1 mile 

Run in Mud Obstacle Race Training-11/16/15

In time for Christmas
http://www.cafepress.com/+this_is_my_quad_chart_picture_ornament,1158408482

You may have noticed that I've focused on pull ups more than ever. Instead of the the 30 every other day, I've managed to pull out a hundred plus every day to meet the pull up challenge I've currently joined. So far I've done over 2000 in a few weeks. My goal is 10,000 by the time the contest ends.

I'm also doing a lot of weight bearing exercises as the passed few races that I've competed in now demand. Where in years past, the obstacles were mere speed bumps to slow down fast runners, lately they've required Herculean strength and Homerian effort.

I'm still taking a running break for the next week. After that, I'm going to add a few more miles to my already 20 mile week.

Walk 1 mile
10 pull ups x 10 using various grips
2 x 10 Romanian deadlifts
2 x overhead dumbbell presses
2 x dumbbell curls

5 x 20 second grip holds

Walk 1 mile with 2 25-30 pound sand bags. Carry them any way you can and for as long as you can.
on your back
in front
from each arm
over head
combination of the above.