Skip to main content

Saturday's Workout Results

It was a lot of fun! Well, if you define fun by not breathing, losing all your grip strength, and having your glutes catch on fire . . . :)

The teams finished in 24:02 and 26:42.

These were the final rules.

Each group will start at a different station and rotate through as each station becomes available.

1. Team obstacle course with dumbbell farmer's carry:
Location: Front Yard
Prescribed total weight of dumbells 1/3 of your Deadlift 1 rep max with a max of 100 lbs. Must move in straight lines between destination points. Next team member may start when previous team member hits halfway point.

2. Ground to over shoulder (via deadlift and clean sandbags) challenge:
Location: In front of garage
Lift 5x’s the sum of your team’s collective bodyweight allotting a max of 175 lbs per female and 225 per male using the sandbag weights provided (calculators can be made available).

3. Group bodyweight challenge:
Location: Playground
25 burpees per number of team members, 25 unanchored situps per number of team members, and 15 deadhang pull-ups or 30 bodyrows per number of team members (team member assistance, ie, leg up, is permitted)
These can be done in any order, simultaneously, and all team members can contribute any number of each exercise. Be sure to keep track!

6. Group Relay Race:
Location: Driveway
Each team member must run 800 meters. This can be done as one block, or two 400 meter blocks. One runner at a time, relay style.

Popular posts from this blog

When to Stretch and Why

Sara Fleming, BA, MS, ISSA CFT

Stretching is generally viewed as beneficial. However, the type and timing of the stretch can have a positive or negative effect on the person doing the stretching depending on their activity. Dynamic stretching before a work out helps muscles warm up and increases their range of motion and elasticity prior to exercise. Static and/or proprio-neuromuscular-facilitation (PNF) stretching after an exercise and/or during the cool-down phase of a work-out can help restore a muscle’s range of motion after repeated contractions, correct a range of motion for correct form during a lift, and may help reduce delayed onset muscle soreness (DOMS).

It has been hypothesized that static stretching immediately prior to athletic competitions requiring power and force may actually diminish performance. (Shrier, 2004) In addition, Shrier hypothesizes that static stretching can cause an anesthetic (pain reducing) effect on injured muscles, increasing the performance …

Next Level

So, there are those of us who work out regularly to look and feel better and improve our general health.  There are those of us who just like to lead active lives and enjoy nature and the occasional physical activity.  And then there are those of us who like to challenge themselves to push past our perceived physical limitations and see how far down the rabbit hole we can go.  While this last one is certainly an admirable pursuit, as are the other two, I must say it is the one I most commonly see go sideways.

If you are contemplating taking things to the next level with your training, you must first sit down and realistically assess what you are about to take on.  Next level training is not just about pushing yourself in the gym, but also managing your personal life, your recovery, and your expectations.  It also means knowing when to go low and slow and when to go hard.  The most common mistake a lot of people make is that they think next level means going harder all the time.  But,…

Training for the Warrior Dash

Over the past couple of years, obstacle course races such as the Warrior Dash have become insanely popular.  Since I first posted about training for the Warrior Dash, I've gotten a lot of inquiries from clients and other trainers about how exactly one should train for the Warrior Dash or similar short distance obstacle course races.  I've heard people tout everything from Crossfit to P90X to not training at all as being the best way to train for one of these races, but I believe there is a middle ground that can serve far more people, especially beginners, without getting too extreme or requiring a lot of equipment.  Obviously, the best training protocol is tailored for the individual, but with a little information, its relatively easy to tweak a program for your own needs and fitness level.

The first time I saw a video of the Warrior Dash on Youtube, I thought to myself, "Those people are crazy."

I also thought, "I want to do that".  
I watched a few mo…