Tag Archives: spartan training

Thoughts Going Into Spartan World Championships

Next week is the week.  It’s hard to believe that I will be headed out to Squaw Valley, CA to compete in the Spartan World Championship Coin Holder heat. Top 20 male and female finishers will receive prize money totaling over $75,000.  Upon finding out that I had earned a coin to compete in the coveted race, I was hesitant in ultimately deciding if I would make the long trek out to compete in the most difficult race of the year.   I’m just like everyone else.  In fact, it’s about time I listed all of the things that have been running through my mind as my last competitive race of the season approaches.

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You are never too old to set a new goal/dream. This applies to everyone.  I used to work 50-60 hour weeks in accounting.  I always knew that I wanted to do something else.  I just couldn’t figure out what.  It was through teaching at Flywheel that I gained the confidence to lead a group, reach out to people I didn’t know, and build relationships with an incredibly wide variety of people.  After having my second child, I was left with the decision to give that up and continue to sit at a desk full time OR stay at Flywheel and be home with my kids more.  I cried.  A lot.  I made the best decision of my life.  If you would have asked me 10 years ago if I would be staying at home with my kids and working in the fitness industry I would have laughed.  Truly.  I was the woman that was going to have a stay at home husband as I climbed up the corporate ladder.

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I’m still not sure I can really call myself a competitive obstacle racer.  I went to school for accounting (hell, I got my masters and earned my CPA in the state of NC).  I am a mom.  I am a wife. I teach at Flywheel.  I train obstacle racing.  I am a personal trainer.  I BLOG! For the past three years, I have struggled with how to balance all of these roles.  I am a perfectionist.  I want to be good at the things I put my heart into.  I guess one of my biggest struggles and maybe admiral qualities is that I don’t have the desire to take time away from watching my kids grow up to train professionally.  If that means I sacrifice taking my training to the next level to be a better mom, I guess that’s what that means.  You only get one chance to be there for your kids.

I am really good at suffering.  I think Amelia Boone once said this.  While I may not train as long or as hard as some of my other competitors – I am really good at suffering.  That’s the mental aspect of obstacle racing (and being a mom).  The glass is always half full.  Can’t stop, won’t stop.  It is incredible what the human body is capable of.

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I’m scared of the unexpected (yet excited at the same time – see point above).  The longest race I have ever done in my life was a marathon.  It took me 3 hours and 56 minutes.  It was 60 degree weather in San Deigo.  I am about to embark on a race that has the potential to take over 5 hours, with temperatures ranging from the low thirties to high seventies.  Did I mention there was a swim?  Yes. For those triathletes reading this, there is no “transition zone”.  We swim with our clothes, shoes, and hydration packs on.  There was talk of hypothermia last year.  Serious cramping.  Things I haven’t experienced in a race ever.

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I want to do this for my team. Gosh, I love training people.  I love the relationships I have built through OCR and Cross Conditioning OCR.  I am so grateful for the people I train with on a weekly basis – Shane, Sarah, Katie, Cara, Katherine (Thursday AM crew).  Each of you motivate me (whether you know it or not) while I am racing.

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I want to inspire others.  At this point I have competed against most of the best obstacle course racers in the world.  The likelihood that I will win money is small.  The goal is to finish.  Follow through with the goals I set and hopefully inspire someone who is afraid to do something outside of their comfort zone.  I hear a lot of people say they don’t think they can do things (specifically applying to things I may post on social media).  That’s not the point.  Each thing I do started from ground zero.  Two years ago, I was 40 pounds heavier than I am right now.  Having two kids back to back left my body feeling torn up.  Patience and persistence have gotten me where I am (they can do the same for you).

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I’m thankful. I look forward to getting back to finish out the season with my team.  This unexpected year has been a roller coaster but so worth the ride for the experiences and individuals that have come into my life.  I will forever be grateful for that.  I loved having people approach me at the start line to say hello.  They have followed along in the journey.  To my fellow racers, good luck.  To those who are still trying to decide what the next step is, there is a light at the end of the tunnel (and everything you do today makes for a better tomorrow).

 

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Asheville Super Spartan Race Recap 2016

Let me take a deep breath.  I haven’t posted in awhile.  For various reasons. The summer has been busy.  I haven’t really had much to say.  To be honest, I wasn’t sure if anyone cared to hear what I was saying.  Clearly these are excuses.  In the moments leading up to and following last weekend’s Spartan Race in Asheville, NC, I felt so much support.  While I will likely never find myself on the podium in the elite section of a Spartan Race, I am not ashamed to put myself in contention with some of the best athletes in the world (and let the public see it).

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I had done several obstacle races before I actually began my Spartan journey in 2015.  The transition from full time, corporate America to a mom of two girls was very hard for me.  I spent all of college and my first few years in Charlotte building self efficacy through climbing up the corporate ladder and traveling all over the United States.  After the birth of my second child and when I ultimately left work full time, I almost had to find myself again.  I had to find a way to get a piece of me back from before I had kids.  That came in the spirit of competition through obstacle racing.

This year’s Asheville Super was and will be one of the hardest and most competitive races of the 2016 race series.  After competing in last year’s event, I thought I had my hands around any and everything that the course director might throw at us.  Boy was I wrong.  Last year’s course consisted of 8 miles over an 1,800 foot elevation climb.  I finished it in a mere 2 hours and 5 minutes.  This year’s course on the other hand was over 10 miles over a 3,000 foot elevation climb.  It took me exactly 3 hours.  Plenty of racers have gone on to to post images of the differences in elevation and difficulty year over year and it really is mind blowing.

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A lot of things have changed since last year.  The biggest being that Spartan will post the course map with obstacles prior to racers arriving on site the day of the race.  It’s interesting to me.  Last year we showed up the day of the race and crowded around the race map trying to see what was in store for us.  This year, Spartan posted the course map the day before the race giving us a chance to set a race plan over night.

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When I say set a race plan, I had time to determine where I would take fuel (as it relates to water stations), how fast I wanted to get out depending on the terrain and how I would tackle the ridiculous clumps of obstacles scattered around the start/finish line.

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Before heading out from Charlotte, we hit our favorite pre-race dinner spot, Roasting Company.  See picture above -pulled chicken with rice, squash casserole and stewed okra.  I eat a lot the night before a long race because I do not eat a lot before the actual race.

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Rather than stay at a ridiculously priced hotel (or even motel) in downtown Asheville, we found a bed and breakfast just outside of the town  and rented a room.  I used to have thousands of hotel and airline points, which made trips like this easy.  The transition to finding more creative places to stay has been interesting.  Needless to say, I absolutely loved The North Lodge on Oakland.  I enjoyed coffee in my room with a cookie before going to bed.  We didn’t hear a thing all night, and we both woke up feeling like we had slept in our own bed.  We will be back.  Next time for fun, not a race.

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We woke up Saturday at 5:00 AM.  I had a Luna Bar, a bite of bagel and a cup of water.  We were at the race location by 6:15 AM.  We checked in, warmed up and grabbed everything we needed to start.  Since it was an NBC sanctioned race, things moved a little slower loading the elites into the starting corral.  The top 10 elite racers were announced and allowed to run to the front of the line.

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After pre-race instructions and some “AROO’s” we were off.  We were fast.  I had no doubt that it would be that way.  After a short trail run, we hit the first obstacle.

Obstacle 1 – Over Walls – Jump over 2 four foot walls.  Easy.

After that, we found ourselves in the creek.  Everyone still had that beginning of race anxiety.  There were people literally flailing trying to find their footing and still move as fast as possible (including myself).

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After hitting mile 1, we made our way out of the creek only to hit obstacle number 2.

Obstacle 2 – Hurdles – These are beams suspended about 4 feet off the ground.  This obstacle is more difficult for shorter people like myself.  Two in a row and we were off into the woods.

Thick woods.  Hilly woods.  Extremely steep woods.  At one point they even had a rope suspended off the side of a steep cliff to guide individuals safely down.  I literally bear crawled on my hands and my knees up the steep ridges.  The terrain was rough and everyone was forced to slow down.  See picture below.

Obstacle 3 – 6 Foot Wall – As the name implies jump over a 6 foot wall.  These are easy at this point for me.  After jumping the wall, we proceeded through more thick terrain and mile marker two.

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Obstacle 4- Plate Drag – In the midst of the thick woods, was the plate drag (along with a water station).  Participants were asked to drag a weighted sled about 10 yards across a muddy path.  You then had to drag it back to start.  No problems here.

We ran quite a ways on more even and open terrain before we arrived at the next obstacle.

Obstacle 5 – Barbed Wire Crawl – This was much easier than prior races I have done.  The wire was higher than usual.  I could crawl without rolling.  The biggest issue was how ROCKY it was.  I think the majority of the cuts and bruises on my knees came from this obstacle. What looked like smooth mud was actually mirky water covering sharp rocks.  I was passed by two women here.

Obstacle 6 – Atlas Carry – Things were quite wet here.  I was smart about which line I chose to carry my atlas.  Racers are asked to pick up a stone that weighs over 50 pounds, carry it about 15 feet, put it down, do 5 burpees, pick it up and walk it back to start.  The last thing I wanted to do was drop my atlas into a muddy hole making it more difficult to pick back up.  I did my first set of burpees here – the 5 that are required to complete the obstacle.

From there we took another open terrain path back to the festival area where we hit several difficult obstacles in a row.

Obstacle 7 – 7 Foot Wall – This obstacle typically gives me no trouble.  That said, I ran at the wall on my first try only to miss and land back on my feet.  I got a great reaction from spectators.  My second try I used the kicker that the women are allowed to use and had no problem hoisting myself over.

Obstacle 8 – Z- Walls – This is one of my least favorite obstacles.  I just can’t figure it out. I looked at several different paths I could take before I opted on the first wall facing the crowd.  I made it half way across before I fell off trying to reach around the corner of a wall.  This was my first failed obstacle. Burpee count = 30.

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Obstacle 9 – Dunk Wall/Rolling Mud – I hope you aren’t afraid to get dirty.  Just a few yards away from completing my burpees, I dove right into the muddy water only to submerge my face under a wall and go through a series of muddy pits.

Obstacle 10 – Rope Climb – Wow.  All I can say is wow.  This obstacle singlehandly threw off the entire race for many elite runners.  The ropes were ridiculously slick because of the rain and mud from the night before.  Women were given two tries to get up while men only had one chance.  Good thing because my hands slid right down the first rope I tried before I moved to another rope with no problem.

I went on to learn that two top 10 finishers for the men were disqualified here for doing the same thing I did and not completing burpees.  That is huge for point standings and money.  As the day went on, this obstacle cleared up.

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Obstacle 11 – Spear Throw – Another one of my worst obstacles.  I have been practicing.  I wound up only to have the right distance and miss merely to the left.  Fail.  Burpee count – 60.

In a matter of a few feet, I had now done 60 burpees.  I was feeling gassed.  However, I had made up time on several women with my speed in burpees.  I was headed back into the woods feeling good about things.

Obstacle 12 – Memory Chart (omitted) – Elite are not required to perform this obstacle. 

We began our trek up the mountain on a gravel road.  The grade was not as steep as we had already seen.  I opted to follow a pattern of run 20 steps, walk 10 steps so that I would not wear myself out too soon.  It was during this time that I went back and forth with several women. One of whom actually offered me fuel as she consumed it up the hill.  Really, a very generous offer given the circumstances.

Obstacle 13 – 8 Foot Wall – At the clearing of the top of the hill was the tallest wall we would encounter the entire race.  I definitely had help from the kicker here.  We were off into the woods yet again from there.

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Yet another clearing and we were at Mile 4.  What?  We weren’t even half way and I felt like I had been put through the ringer already.

Obstacle 14 – A-Frame Cargo – At the quarry clearing was the A-Frame Cargo net.  I am definitely more cautious on this than most elite athletes. Take the path up the sides of the middle where it is tightest to the bar.  I made my way over before taking my only other fuel for the rest of the race as we hit the water station.

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Obstacle 15 – Bucket Carry – SUPRISE!  This was a “classified” on the obstacle map.  We had no idea what to expect.  What came next was one of the hardest parts of the entire race.  The fog covered the side of the mountain as we approached the start (and finish of the bucket carry).  Go ahead.  Load it up to the designated line.  Carry it up very muddy 45 degree incline hill.  Walk back down. Then walk back up without the bucket.  I NEVER put my bucket down.  I did several times in this instance.  I could barely take 10 steps without feeling like I needed to rest.  As I walked down the hill, I saw my husband for the first time.  I yelled at him.  SERIOUSLY?  He had already caught up to me even with a 15 minute head start?

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The picture below so accurately depicts the feeling that I experienced as I made my way back up that hill without the bucket.  It was BRUTAL.

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What came next was just plain mean.  We ran a little bit more.  I couldn’t tell you how much, but it wasn’t long.  Then I saw the monkey bars.  Soaking wet.  My forearms were still quivering from the carry and I literally looked at the guy beside and said, “Of course they would do the monkey bars after a heavy forearm carry.”

Obstacle 16 – Monkey Bars – I couldn’t find a path that wasn’t wet.  There were at least 15 people in the burpee zone already.  I went for it.  Again, an obstacle I never fail.  I made it three quarters of the way and fell.  I yelled an explicit word. I went to the burpee zone.  Burpee count = 90.

Obstacle 17 – Stairway to Sparta – Let’s climb/walk/jog.  I was exhausted going into the woods for the start of the climb up the backside of the mountain.  The Stairway of Sparta was fun last year because it was at the top of the mountain.  You grab the top of a 5 foot wall then climb up the 2×4’s of an A-frame.

Obstacle 18 – Sandbag Carry – When I got to the sandbag carry the bags were saturated and filled with wet sand.  They were heavier than usual.  They pointed us in the direction that we were to follow.  It was ridiculously steep and again muddy.  One girl ran by me and I never saw her again.  More power to her.  I set my bag down over and over and walked the entire way.  Going back up that hill, I didn’t know if I would make it. Every time I set my bag down and heaved it over my back I wished away the leaking sand that was falling out of the bag.

As I placed my bag down to finish the carry, I asked the volunteer if we were close to the top and she kind of laughed, kind of joked, then said we had another 1.7 miles to the top.  WHAT. I started walking.

I walked sideways 10 steps, switched sides, 50 steps forward, turned around.  Rested 10 seconds.  Passed a bunch of people.  Talked to a girl who was on the Spartan TV show.  I thought a lot about Flywheel. The people I train.  My husband.  I saw these mushrooms on the ground.  My one year old loves to try to pick mushrooms.  Every time I saw one, I thought of her.  Then I kept walking.  I had a lot of time to think as I walked by myself.

We reached a clearing that seemed like a down hill before we were forced back up hill.  I broke.  I bent over and I couldn’t breathe.  As I stood hunched over on the side of the mountain, my husband found me.  He inspired me.  He got me going.  It was in this moment that this race became more about us doing something together than me trying to beat the person in front of me.

Obstacle 19 – Vertical Cargo – We finally hit the downhill.  I’m talking a 1,000 foot drop over 1 mile.  He stayed with me.  He had decided to do the race because of me. He wasn’t really happy with where he was at.  He wanted to push me.  That he did. He helped me manage obstacles and terrain the rest of the way.  We cleared the vertical cargo no problem.

Obstacle 20 – I have no idea.  I still can’t figure it out.

Upon hitting the final clearing of the woods before the final set of obstacles, we were forced back in the creek.  My husband took the lead.  As I followed, in what seemed like slow motion, he slipped on a rock and landed flat on his back.  I thought it was all over. He told me to press on but how could I?  I stopped.  We slowed. We let people pass us.  We would finish this together.

Obstacle 21 – Barb Wire – Another easy obstacle.

Obstacle 22 – Slip Wall – As I approached the slip wall I told my husband I felt delirious, I felt weak.  He helped me figure out the best route to take up the wall.  We cleared it no problem.

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Obstacle 23 – Tyrolean Traverse – My first time.  LOVED it!  My husband went first and fast.  He prepped me up and yelled at me the entire way.  I opted to hand upside down and walk my opposite hand with opposite foot until I hit the bell.

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Obstacle 24 – Hercules Hoist – I feel ill saying this, but I FAILED.  My first time ever failing this obstacle.  I had literally given everything I had to this race.  When I went to pick the bag up I pulled it down and just had nothing left.  I went to the burpee zone.  Burpee count = 120.

Obstacle 25 – Bridge – Seriously?  Can I just be done.  Climb up a ladder, walk over, climb back down.  I am going through the motions at this point.  My husband, who finished the hercules hoist, went on to run through the finish line only to circle back up with me at the bottom of the bridge.

This picture.  Terrible.  I look awful.  I am sharing it because I feel it really shows what I felt in this moment.  Terrible.  Awful.  I am covered in grass.  Ashamed from the burpees I had just put myself through.  Over it.

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Obstacle 26 – Rig – Within 200 yards we were doing obstacle after obstacle after obstacle. The rig.  You know that circus looking thing.  Within 50 feet of the finish. I made it half way across.  I fell.  I failed.  My husband watched in shock as I walked to the burpee zone and did 30 more.  Burpee count = 150.

Obstacle 27 – Fire Jump – I had nothing left.  Maybe Spartan knew that.  They didn’t take my fire jump picture.  Thanks.  I’m sure it was awful too.  Thankfully, I have the one below.

Defeated. Yet not broken.  As we sped down the mountain together, we talked terribly about how hard this course was and how we would never do it again. Spartan had gone too far this time.  It is in the moments after that you truly appreciate what the human body is capable of. Regardless of what a picture looks like or what size you are, you feel incredibly satisfied with yourself.  You feel strong.  You feel confident.

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I had a team this year in the mountain with me.  I thought about them a lot.  I worried for them.  I felt their strength.  I am more proud of them than ever.  I underestimate their strength, and I am so proud that each and every one of them walked across the finish line. They are why I love doing what I do.

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And I Am Launching

It’s official!  I have decided to launch my own signature cross conditioning obstacle course racing program.  After thinking long and hard about how I wanted to get the Charlotte community informed about the training that is available for these types of races, or better yet being a more balanced individual, I felt like I need to do more.  Before I go on, let me make a few things clear.  I will still be training at the Harris YMCA, but I will not be teaching Spartan SGX as of now.  That said, I feel strongly in the staff and SGX instructors on site at the Harris YMCA.  As such, if what I am doing does not work for you, I offer that as an alternative.  I do plan to continue my relationship with the Y in hopes that we can continue to build the sport of obstacle racing and training in Charlotte and possibly add an evening class back in the future.

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I introduce to you “Cross Conditioning Obstacle Course Racing“.  Since the Charlotte Spartan Sprint, I have been thinking long and hard about the perfect way to train for an obstacle race.  While I love the idea of just having a class two days that works on strength and teaches individuals the skills they need to conquer obstacles, I actually think conditioning should be placed at a very high importance as well.  The terrain of these races is not easy and the length of time people are on their feet can be anywhere from 1-4 hours.
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How do we get the best of both worlds?  We make a program that focuses on longer workouts with a conditioning focus.  We take the barbell out (because when in real life or racing is it functional to do a hang clean – sorry I said it).  We add core functional and primal movements. We place practicing being on our feet at the same level of importance as learning how to do an obstacle.  Let’s face it, if you fail, you have to be conditioned to do burpees before continuing to move again.  I think you are starting to follow me now.

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For those of you that are serious about a 12 week program that phases into building a more balanced individual (specifically for obstacle racing), I have worked out an incredible schedule of workouts for you to follow that will essentially set you up for being faster, stronger, and one step closer to the finish line.  You don’t need to do any other workouts (unless you want to), yet I would ask you not to.  Each of the workouts below is included.

  • Sunday – Cross Conditioning Spartan SGX class at Crossfit Mecklenburg
  • Monday – Recovery/Cross Training Day (Flywheel/Yoga)
  • Tuesday – Speed/Hill Training Workout
  • Wednesday – At home mobility/strength workout
  • Thursday – Cross Conditioning Spartan SGX class at Crossfit Mecklenburg
  • Friday – Recovery/Cross Training Day (Flywheel/Yoga)
  • Saturday – Steady state endurance long run

As you can see, Crossfit Mecklenburg will be the host of the Cross Conditioning Spartan SGX workout.  Flywheel has also offered a special rate to 12 week program participants to use on their cross training days.  See website for details.

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Through the 12 week program, we will focus on a phased approach.  This will allow each individual to build necessary foundations before moving on to more difficult metabolic outputs and strength exertions.  We will also work through the importance of mobility and nutrition as it relates to performance.

Phase I – (Weeks 1 – 4)

Master basic fundamental body weight movements.
Discuss nutrition and its impact on performance.
Begin conditioning body for increased metabolic output.
Place major emphasis on mobility and range of motion.

Phase II – (Weeks 5 – 8)

Ramp up the intensity of program using more complex movements through metabolic conditioning.
Begin implementing strength training mechanisms; including kettle bells, sandbags, and sleds.
Increase duration of steady state endurance workouts.

Phase III – (Weeks 9 – 12)

Place foundation of workout around mimicking the intensity of a race.
Less rest, including obstacle skill sessions. Obstacles that can be guaranteed to be practiced, include: Rope Climb, Bucket Carry, Sandbag Carry, 8 Foot Wall Jump, and Hercules Hoist. Other obstacles TBD.
Discuss race plan and practice unexpected race scenarios.

Should one phase not appeal to you, you can opt to not attend that phase, but come on a monthly basis. Further, if you would like to “drop-in” on a workout you may do so as well. In both cases, you will opt out of some of the benefits that those choosing the 12 week program will receive.

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I would love for you to look around the website.  I would love for you to provide some feedback.  I want to keep the 12 week group relatively limited the first round, so that I can be the best coach for you that I can be.  I am committed to a process and seeing you change into a more confident individual.  As much as I believe that men and women both equally benefit from the races, from experience I can guarantee that women will feel empowerment and strength they never thought possible.  When you finish this race, you won’t feel defined by a number on a scale or the way your clothes fit, but instead strong and encouraged by what you realize you are capable of (and that is what matters).

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Whether you want to drop in, commit or just inquire, please reach out.  The enthusiasm I have for this sport is out of this world.  I love talking about it.  I love meeting new people.  I love learning new things.  I can’t wait to see what we can do here in Charlotte.

 

 

So What is Spartan Training?

The paperwork is in!  I am officially a certified Spartan SGX coach.  With a personal training prerequisite, this certification officially allows me to use the Spartan SGX name when marketing specific classes designed for obstacle races.  The thing is the “sport” is so new to this area that it is about time someone explains why you might want to train, or simply use the training, to make racing or every day life easier.12821613_10104133957542803_7477580119651217040_n.jpg

Let me give you a brief background.  The “Spartan” methodology is based on seven pillars. The seven pillars just happen to be ordered in the manner of the word Spartan.

Stamina – Developing endurance and strong conditioning.  Stamina is not just being able to run for long durations, but alactic for quick bursts, and lactic for sustained, intense pushes.

Power – Used to complete obstacles as well as the EMPOWERMENT derived from completing a race.

Athleticism – Through training, a functionally balanced individual.  A functionally balanced individual can do everything well.  You can be good at running, but if you don’t have power obstacles will be difficult (and vice versa).

Readiness – Are you ready for what obstacles you might encounter during a race or life in general?  Teaching your mind to handle the unexpected without anxiety is an important way to approach racing and life.

Tenacity – NEVER QUIT.  Simple as that. This, again, applies to all aspects of life.

Attitude – Surround yourself with people that motivate you, inspire you and push you forward.  Remove the negativity.  It only affects your attitude.

Nutrition – I hate to say it, but it is something we all need to focus on.

The background of the program has been built on the seven pillars.  Through the training and coaching program, the goal is to help individuals not only be prepared to finish a Spartan Race, but also, be a better human being (in all aspects of life).  Hence why I say, this training doesn’t need to be done with the ultimate goal being the race.

Strength Workout

With the background in mind, know that a typical training week includes two strength workouts that are based on a phased approach.  The first phase is based on body weight and animal movements, second phase on metabolic conditioning and various weighted exercises (including TRX, Bosu, and rings), and third phase power and metabolic conditioning.  See below for two recent workouts performed at the Harris Y Spartan SGX class.

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Phase 2 Strength Workout

  • Warm Up
    • Hip Flexor Stretch
    • 10 Body Weight Squats
    • Bear Crawl Down/Backs
    • Lunge Down/Back
    • Shoulder Pass Through
  • For Weight 2 rounds
    • 5 RDL each leg
    • 5 Goblet Squat
  • Back Squat Progression
    • 1 x10 50%, 3 x 5 70%, 4 x 4 85% 1 Rep Max
  • Metabolic Conditioning 3 rounds
    • 10 Step Ups each leg
    • Sled Push
    • Hip Bridge x 10 each leg
    • Calf Raise x 20 each leg
  • 30 race burpees for time – 3 rounds

Phase 1 Workout

  • Animal movements – focus is mobility, less on speed, 3 rounds:
    • :30 work, :30 rest
    • Ape (side traveling)
    • Bear Crawl
    • Crab Walk
    • Inchworm with push up
  • Front Squat
    • 10×3 Ascending Weight
  • 3 rounds each station
    • :40 work, :20 rest
    • Rowing (cals)
    • Heavy Farmer Walk (m)
    • Burpee (Reps)
    • KB Swing (Reps)

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I want you to notice a few things about the workouts and the pictures above.

  • The Spartan SGX workout from the Harris YMCA is included in Wodify.  It is comparable to a Crossfit workout with some major differences.  We will not be doing any overhead cleans, jerks, pushes using a bar.
  • There is a bigger emphasis on conditioning, since the ultimate goal is to race.  While strength is a major focus on these days, several of the strength building exercises will significantly test metabolic thresholds and heart rates.
  • The room is kind of a fusion of Orangetheory and a Crossfit Box.  There are rowers, bikes, treadmills, rigs, plyo boxes, sleds, sandbags, etc.  Rope climbing is done in the gymnastics room with the ability to utilize the outdoor track.

Running (Cross-Training) Workout

The ultimate goal for someone competing in a Spartan Race is to be able to run the race, at least partially.  For some people, walking is the only option.  That is fine.  Running and/or cross-training makes up 2-3 days of the program.  I oftentimes complete one sprint/hill workout, 1 long steady state run, and a few Flywheel classes a week.  The great thing about the cardio piece is that it can be easily modified.

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Final Talking Points

I continue to get several questions about scheduling, pricing, etc.  Here is the run down:

  • Spartan SGX strength classes are now offered at the Harris YMCA (the only Spartan SGX sanctioned location in all of Charlotte) every Tuesday/Thursday at 10:45AM and 6:00 PM.  Both workouts are the same.
  • If you are a Y member participating in the Fit Challenge, classes are free this month!  FREE!  If you are not a Y member, the cost is $75/month (8 sessions total).
  • Free childcare.
  • The first Charlotte race is the Spartan Sprint on April 9th-10th.  The Spartan SGX training group from the Harris Y will run a group on Saturday.
  • Through training with me, you are eligible with a 20% discount on your race fee.  Based on pricing for races, that 20% will cover a decent part of the monthly fee you pay to train.  No brainer right?

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