Run in Mud Obstacle Race Training-2/27/15

Saturdays are usually a rest day. However, I did not run on Friday so I pushed a short run today. I also added a lot of Saturday shenanigans.

Warm up:
Stretch
Rotate

20 push up pull up combinations

Got Shakalaka or similar area and jump on trampolines for an hour. If available try:
dodge ball
trapeze bar
jump into foam cushions
whatever fun is available (ours has an ultimate ninja getting ready to open)

Rope climb x 2
7 Cannon Ball pull ups
Run 1 mile
Monkey bars x 2
Rope climb
Run 1 mile
Monkey bars x 2
Rope climb

Obstacle course for speed. This took me 1 minute and 45 seconds:

Rope climb
Wall climb
7 Cannon Ball pull ups
Climb side to side on a swing set bar
Climb hand over hand across swing set bar

New rope, it's awesome

Cannon Ball pull ups
Also, I do hand over hand and side to side.
See demonstration below:

I bought this awesome 20' rope and it makes for a great workout. It actually stretches; alooooot.

Run in Mud Obstacle Race Training-2/26/15

If you can, go sledding. Walk up a steep hill and sled down. Do this many times. If you don't have snow, then do the hill workout.
Do the following 3 x:
10 pull ups with leg lifts
25 overhead claps
25 air curls
25 small circles forward
25 small circles backward

Walk 2.9 miles

This is me with my 10 year old on my back. woohooo!

This is the sled and it rocks:

Run in Mud Obstacle Race Training-2/25/15

Run a 10k, make first 5k for personal record.
Hike 1.75 miles

Run in Mud Obstacle Race Training-2/24/15

Warm ups:
Stretch
Rotate

Main Set
Run 4 miles
Perform 20 burpees per mile
10 Chin ups with leg lifts x 3

Attempt muscle up x 3 (try to go above chin up bar with arms fully extended). 
I did not make it...yet.

Cool down:
Walk .3 miles

Run in Mud Obstacle Race Training-2/22/15

Walk a 14 minute mile

10 pull ups with leg lifts

Monkey bars x 2

6 pull ups with Cannon Ball holds x 2

8 "L" shaped pull ups holding straps x 2 (form "L" shape with body by extending legs in front. Pull up and lower while holding position).

Monkey bars x 2

Grip change for 30 seconds (on multi-grip pull up bar, pull up and hold while changing grips as many times as possible).

Run in Mud Obstacle Race Training-2/23/15

Run 4 miles

Walk .3 miles

Do the following 3 times:

• 25 fully extended arm circles forward
• 25 fully extended arm circles forward
• 25 overhead claps
• 25 air curls (arms extended at shoulder level. Pull hands to shoulders in a curl motion and create resistance)

Do the following 3 times:

• Sit on floor with legs extended. Push on floor with palms to lift seated body. Hold for 10 seconds, release, hold for 10 seconds.
• Kneel on floor in front of chest high table or desk. Push down and extend arms fully.
• 10 Pull ups with leg lifts 
• 7 strap pull ups with legs fully extended x 3
• 7 Single leg air squats each leg

7 side pull ups each side (go to end of pull up bar or turn body to left or right side. Place hand on bar with other hand on top. once complete switch sides)

Run in Mud Obstacle Race Training-2/20/15

Run 4 miles

Run in Mud Obstacle Race Training-2/19/15

Run 4 miles

5 single leg squats each leg x 3

10 pull ups with leg lifts x 3

Run in Mud Obstacle Race Training-2/18/15

http://teespring.com/run-in-mud-obstacle-race-train

Run 5k with 60 burpees

Run 1.1 miles

20 burpees

Run 1 mile

20 burpees

Run 1 mile

20 burpees

Use pull up bar for the following:

11 pull ups

11 pull ups

11 pull ups

Use straps for the following:

Hang with arms extended from straps connected to each end of pull up bar, tree branch, swing set, etc.(one in each hand) Lift legs to fully extended in front of body Do six pull ups Repeat 3 times.

Run in Mud Obstacle Race Training-2/17/15

Another cold, freezing precipitation morning. So, another indoor workout. Keep the faith, it'll get better.

Warm up:

Stretch

Rotate

Main set:

Run 5 on a treadmill. Try to go faster than yesterday.

Do the each 3 times and move to the next exercise:

Sit on floor with legs fully extended. With palms flat on floor (or with finger tips) push down until you raise your seated body off the floor. Hold for 30 seconds.

Kneel next to desk or table. With palms flat on table top, push down and lift your body by extending your elbows and lowering 10 times. Try not to use your legs.

20 straight leg modified vups (on a table top)

20 bent leg modified vups

10 pull ups with leg lifts

Run in Mud Obstacle Race Training-2/16/15

Today is the modified Murph. A regular Murph is a 1 mile run; 100 pull ups, 200 push ups, 300 air squats (broken up into manageable sets), can involve a 25 lbs weight vest, and is a timed event to be done as quickly as possible). This will be a 3.1 mile run with two part workout.

It’s raining and cold and I am cancelling the morning workout for an afternoon one in the gym. Don’t worry, it’s just a diversion and just as tough as any other outdoor workout.

Warm up:

Stretch

Rotate

Main set:

Run 5k for personal record on a tread mill

Strength exercises (break up into manageable sets, but get them done as quickly as possible)

50 pull ups

100 push ups

150 air squats

                                               

Run in Mud Obstacle Race Training-2/13/15

Happy Friday the 13^th. Have fun working out, watch the black cats and broken mirrors

Warm up:

Stretch

Rotate

Main set:

Do the following x 3

20 desk side dips

6 one leg air squats each leg

2 seated body lifts (sit, legs extended in front, push floor until bottom is off the ground) hold for count of 10

Rest

Do the following x 3

10 desk side modified muscle ups (lean wight on arms, bend arms and push up from desk. Try not to put weight on legs)

20 straight leg v ups

20 bent knee v ups

15 pull ups

15 pull ups

10 pull ups

10 pull ups

20 push ups x 2

Run 2 miles

Cool Down:

Walk .3 miles

Stretch

Rotate

How to do pull ups Army style:

FM 7-22 Has lots of exercises. Warrior Dash, Tough Mudder
and other obstacle races have military sponsors. Workout
like the Army...

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

Warm up:

Stretch

Rotate

25 jumping jacks

Main Set:

Run 4 miles

Walk 1.5 miles on route with work stations or obstacles

I did mine on the quarter mile track with 13 obstacles. I performed 3 obstacles.

1^st lap

6 pull ups with leg lifts

2 muscle ups on a really low bar (chest high)

Climb over obstacle

2^nd lap

2 muscle ups on a really low bar (chest high)

6 pull ups with leg lifts

Monkey bars x 2

3^rd lap

2 muscle ups on a really low bar (chest high)

Balance obstacle x 2

Pole climb

4^th lap

2 muscle ups on a really low bar (chest high)

Parallel bars-dip, two steps and repeat until down the full length

Ascending rings (monkey bars that ascend 45 degrees) x 2

5^th lap

2 muscle ups on a really low bar (chest high)

6 pull ups with leg lifts

Done, I walked the outside of the track so each lap was more than ¼ mile.

10 pull ups

10 pull ups

Run in Mud Obstacle Race Training-02/11/15

Further workout preparing for the American Ninja Warrior. They should be calling soon. I am preparing for the opportunity. This workout consists of a run in the morning and exercises at my desk and at home throughout the day.

Warm up:
Rotate
Stretch
25 jumping jacks

Main Set:
Run 4 miles

Do the following 4 times:
10 air squats
20 desk top v ups
20 desk top bent knee v ups
Plank for 1 minute
5 pull ups with legs extended in front of you

Walk 2 miles

Run in Mud Obstacle Race Training-2/10/15

Stickers and shirts
www.cafepress.com/redbikepublishing

I am changing up my workout a bit to reach my goal of completing a muscle up (a pull up until I am fully arms extended ABOVE the pull up bar). 

I've been researching on how to prepare and the advice was to execute certain exercises to build up required strength. Though I can hammer out many push ups and slow pull ups (not kipping), I need to prepare for the mechanics of the muscle up. This includes traditional exercises featured on this blog, plus kipping, front dips, seated body lift, etc. So, we'll be seeing these a while until I master the muscle up.

I'm also doing 2 workouts per day as I run out of time in the morning. So mornings are run and afternoon strength.

Warm up:

Stretch

Rotate

25 jumping jacks

Main set:

Run 5 miles

Cool down:

walk .25 miles

Later in the day:

Do the following 3 times:

Desk side dips x 20

Modified single leg squats (sit on chair, extend 1 leg and stand with opposite leg, then lower self into sitting position) x 5 each leg Modified seated lift x sit on table or desk with legs fully extended to the front. Place both hands to the surface of table and push. Lift body off table in seated position keeping legs fully extended x2

Walk 2 miles

5 close hand pull ups with leg lifts  x 2

5 wide arm pull ups with leg lifts x 2

10 alternate grip pull ups with leg lifts

6 pull ups with Cannon Balls x 2

Run in Mud Obstacle Race Training-2/9/15

Wow, 55 degrees and cloudy. What a great morning for a run. Ok, 55 degrees and I am running in shorts and a t shirt. Not noticing clouds 'cause it's still dark outside. I did notice that my run is about 30 seconds faster per mile since the weather did warm up. For one particular mile, my run was a minute faster than a typical cold winter run.

Run a 10k for record

5 pull ups with leg lifts x 6 with Cannon Balls

5 pull ups with leg lifts x 2 on regular bar

Monkey bars x 4

10 wide arm push ups

10 close hand push ups

Run In Mud Obstacle Race Training-2/7/15

It's funny how a 1/4 mile track isn't always 1/4 miles. According to my Map My Run app, sometimes 3.3 laps is one mile. It all depends on which lane you run in and how far from the track the obstacle is.

The following workout is designed to focus exclusively on running, obstacle strength, and fluency. I'll run later if there is time.

Workout for 1/4 mile track.

Main set:
6 pull ups with leg lifts

Monkey bars

incline monkey bars

Tire obstacle (run through tires)

4 foot wall


1 lap

Ring monkey bars

4 foot wall

Ring monkey bars

6 pull ups

1 lap

Rope or pole climb

4 foot wall

Rope (pole) climb (12 ft)
Balance obstacle

6 pull ups with leg lifts

Parallel bars (mount bars with arms extended and feet off the ground)

Step one, using arms, move forward one step each arm

Step two, while bending arms lower yourself until chest is level with bars

Step three, extend arms

Repeat process until you reach end of parallel bars.

1 lap

4 foot wall

Rope climb

Balance obstacle

Monkey bars

1 lap

Monkey bars

6 Pull ups with leg lifts

 Climbing obstacle

4 foot wall

Tire flip x 3Balance Obstacle

Repeat for  4 laps

Cool down a lap.

Entire workout is 2.3 miles

 

Run in Mud Obstacle Race Training-2/4/15

"Just a few minutes more, you can do it." It tell myself every morning. No, it's not to run an extra mile or do 10 more burpees. This is the conversation I have every morning when my alarm goes off. It's 5 am, dark  and very cold outside.

"Just a few more minutes," I scream in my head and ache for the snooze button. My bed is warm and inviting, but I wake up and stumble to get ready. Once I'm up, I'm ready to go.

This morning I fought to stay in control of my mind. I lost it a few times in the cold, but I eventually made it through. One casualty though, I left my phone at the halfway point and had to back track. I use my phone to run the "Map My Run" ap. Ugh!

Warm up:

Stretch

Rotate

25 jumping jacks

15 push ups

Main set:

Run 3.1 miles

During each mile do:

20 burpees

2 lengths of monkey bars

10 burpees

Cool down:

Walk

Run in Mud Obstacle Race Training-2/3/15

 I've seen athletes run with masks to improve their stamina and breathing. I do not own such a mask, nor do I want to. I am curious to hear from other obstacle racers to see if they are using these masks and if they are helpful. This morning I ran with a full face mask only because it is cold and it came with my cold weather cap. My face was warm, but after a 1/4 mile, I realized I could not breath and off it came. Even in 20 degree weather, the covering was just too much. So, what do you think?

Warm up:

Stretch

Rotate

25 jumping jacks

Main set:

Run 5 miles

Walking lunges 10 per leg x 3

Cool down:

Stretch

Run in Mud Obstacle Race Training-2/5/15

Warm up:

Rotations:

Rotate neck 5 times to left and then 5 times to the right Rotate arms 5 times forward and then 5 times in reverse Put hands on hips and rotate hips 5 times to the left and then 5 times to the right Put hands on knees and rotate knees 5 times to the left and then 5 times to the right

Stretch:

Left leg in front, bend knee 90 degrees and hold stretch for 20 seconds. Simultaneously use right arm to stretch extended left arm behind back.

Switch

Left leg to the side, bend knee 90 degrees and hold for 20 seconds. Simultaneously use right arm to stretch extended left arm in front of body.

Switch

Right foot with left arm and hold for 20 seconds.

Switch

Squat all the way down and hold shins. Hold for 20 seconds.

25 jumping jacks

Main set:

Run 3.5 miles

Walk 2 miles

20 desk side straight leg lifts (modified v-ups). Sit on desk, recline slightly, keep ankles together and lift legs x 3

20 desk side bent knee lifts. Sit on desk, recline slightly, keep ankles together, bend knees slightly and pull legs in x 3

20 desk side dips x 3

20 supine leg lifts x 3

20 supine hip raises x 3

10 alternate pull ups x 3 (hang towel from pull up bar, will legs extended and feet on the ground, pull up using arms. I do this exercise while stretching the length of my jeans after taking them out of the drier).

Plank 1 minute on left side

Plank 1 minute on right side

Plank 2 minutes

Cool Down:

Walk .25 miles

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

Stay focused. The cold wind and darkness may try to slow you down, but only if you let it. Keep your chin tucked in and run.

Run 5 miles

20 desk dips x 3

Walk 2 miles

Do the following 3 times along the way:

25 overhead claps

25 small arm rolls to the front

25 small arm rolls to the rear

25 air curls with arms perpendicular to your body at shoulder level

10 pull ups with leg lifts x 3

Run in Mud Obstacle Race Training-1/30/15

The following workout is designed to focus exclusively on running, obstacle strength, and fluency. I'll run later if there is time.

Workout for 1/4 mile track.

Main set:
6 pull ups with leg lifts

Monkey bars

incline monkey bars

Tire obstacle (run through tires)

4 foot wall


1 lap

Ring monkey bars

4 foot wall

Ring monkey bars

6 pull ups

1 lap

Rope or pole climb

4 foot wall

Rope (pole) climb (12 ft)
Balance obstacle

6 pull ups with leg lifts

Parallel bars (mount bars with arms extended and feet off the ground)

Step one, using arms, move forward one step each arm

Step two, while bending arms lower yourself until chest is level with bars

Step three, extend arms

Repeat process until you reach end of parallel bars.

1 lap

4 foot wall

Rope climb

Balance obstacle

Monkey bars

1 lap

Monkey bars

6 Pull ups with leg lifts

 Climbing obstacle

4 foot wall

Tire flip x 3Balance Obstacle

Repeat for  4 laps

Entire workout is 2 miles

 

Run in Mud Obstacle Race Training-1/29/15

http://www.cafepress.com/redbikepublishing

Run 4 miles
Balance on curb
Walking lunges (10 per leg)

Walk on a 1/4 mile track
First 1/4 mile do the following:

4.5 foot wall

Climb over 4.5 foot wall
Tire workout

Second 1/4 mile do the following:
Balance beam or similar obstacle
climb over obstacle
flip tire x 2

Tire workout

Repeat both sets until you complete 1.75 miles

Tire flip