I decided to work on some OCR specific training today! I have the Charlotte Spartan Sprint coming up in a week and a half so this type of training needs to be done so I’m prepared. I
1 mile warm-up
6 rounds
800 meter run
1 rope climb
20 box jumps
1 uphill bucket carry
10 burpees
2 mile cool down
*If you don’t have a rope to climb substitute with 20 push-ups.
I think rope climbs have become my favorite obstacle!!
So a couple of days ago I was getting ready to go out to our garage for a quick workout when my 10-year-old daughter asked if she could come with me…seriously!?! This made my day, maybe even my week. While I was waiting for Logan to get ready, Laney, who’s 8, asked if she could come too, hmm even better. We went out to the garage and I explained the WOD to them, as they looked at me like I was a little crazy, I quickly ran out of the garage to start our first round which started with a 400 meter run before they could change their minds. As we were nearing the house after our first run we were met by Lawson and Liam, 6 and 4 years old, who came to join in. As the WOD moved along, Logan and Laney stayed right with me while Lawson and Liam did their own “crazy boy” thing which was fine by me as long as they were moving. I was so proud and excited that my kids wanted to workout with me, usually they think I’m crazy when I train. Don’t get me wrong, they are active kids and like to get outside but don’t usually participate in my workouts (which can be intense).
I think it’s extremely important to show you children that exercise should be a priority in your life and not a burden, which far too many think. I’m constantly explaining to my kids the reasons why I love to exercise and why its important. Showing them that exercise can be fun and that its something to be desired will help them get off the couch, put down their electronics and get outside to get active!
Here’s the workout the kids did with me:
5 rounds
400 meter run
20 burpees
10 ring dips
20 squats
10 leg lifts
Pictures of our WOD, sorry they are blurry but we weren’t slowing down for pics!
Post workout picture 🙂
I’m so tired of snow and the cold weather!! I can’t wait until I can go outside to run and train without freezing my buns off and wearing 3 layers of clothing. The day I did this workout, it was 35 degrees…smokin hot! I had to take advantage of the warm weather right (eye roll)? 35 degrees is literally considered warm at this point, everyday it is below freezing with a wind chill that makes your eyes water. Please give me some warm weather?! Ok no more complaints 😉
This is a great OCR (obstacle course race) training workout, adding in obstacles/movements to do while fatigued emulates how you will feel in a race. By the way, I think everyone should sign up and try a OCR; you will be surprised what your body and mind are capable of and it’s a great goal to start training for. Happy Monday!
WOD
20 burpees
bucket carry
30 box jumps
rope climb
40 push press 65#
bucket carry
50 hang cleans 65#
rope climb
60 pull ups
bucket carry
70 push ups
rope climb
80 squats
bucket carry
90 sit ups
rope climb
time: 35:25
modified workout
20 burpees
30 box jumps
40 dumbbell overhead press
50 straight leg dead lift
60 dips
70 push ups
80 squats
90 sit ups
BUCKET CARRY IS SERIOUS BUSINESS AT SPARTAN, THIS PICTURE WAS AT THE BEGINNING OF A 5+ HOUR RACE…I WAS NOT SMILING AT THE END!
Wow, I’ve been so busy traveling, racing and having house guests the past two weeks I haven’t been able to write a post, better late than never. Last weekend my husband and I were able to go on the first ever Spartan Cruise where we spent 3 nights with fellow Spartans soaking up the sun and racing on an island in the Bahamas.
The morning of the race, we were tendered to the island, Grand Stirrup Cay, where the race was to be held. I was originally supposed to race later in the day, not against the elite women. I was really discouraged with how the heats were set up because I have been running elite for the past 6 months and was told that elite ran throughout the day which I found to be untrue. The elite men took off at 10am and the elite women at 10:15, so instead of waiting I decided to get in an earlier heat and started at 10:30. The race was typical of the Spartan sprints with the usual barbwire crawl, rope climb, spear throw, herculean hoist, traverse wall, sandbag carry but with some swimming obstacles (duh we are in the Caribbean) and a cool jungle trail run. I was burpee free for the entire race but really didn’t know where I stood place wise with the fast heat that had gone before me. It’s hard to run a race when you are not chasing anyone or don’t have anyone on your tail, so I just went out and ran my own race. I was able to grab 6th place, I’m not too disappointed since I was racing against some of the most amazing OCR athletes; most of which are Pro Team members.
The ship was awesome, there was constantly activities to partake in on the ship, which included guest speakers, SGX workouts, pool side yoga, burpee contests, run/workout with the one and only Joe DeSena, lots of food, drinks and hanging by the pool. We had an amazing time. I was hoping for a better finish but I came home with a nice check which paid for the trip, so I can’t complain too much 😉 It was a great race put on by Spartan and I feel fortunate to have been able to go.
With all this talk of the Caribbean, beach, and water I thought I would post a full body circuit to get you ready for the upcoming bikini season!
Workout
5 Rounds
30 Sit ups
25 Push ups
20 Box Jumps
15 Burpees
10 Squats 65#
Jumping pictures are the coolest!
Dean Karnazes, the “ultra marathon man.” He once ran 50 marathons in all 50 states in 50 days…he is kind of amazing!
My winnings!!
post CrossFit Games open workout 15.2 in Miami, holy hot!
Finish line fire jump
I have been trying to increase my speed, especially for the shorter OCR races where I’m running 400-800 meters between obstacles. In those shorter races you can really push yourself because the obstacles become a time of recovery even though you are still exerting yourself. This workout was one I did a couple of weeks ago and thought I would redo the workout today to see if it is any easier. I’m not going to lie, this was probably one of the hardest workouts I’ve done…like ever.
Obviously not everyone can run at 12 or 10 mph on a treadmill but choose a speed where you feel like you can’t go any faster and stick with that speed. I promise you can go faster than you think. Make sure you get a little rest (30-60 seconds), getting your heart rate down, before you get back on the treadmill. When running make sure you are not holding on to the treadmill, this drives me nuts, we don’t have handles when we walk/run outside so don’t do it in the gym. If you feel like you can’t run without holding on, then go slower until you feel comfortable to let go and use those arms when you run; it’s much more efficient.
Warm up
1 mile run
4 rounds
400m @10mph
15 push ups
10 Box jumps
4 rounds
400m @12mph
15 burpees
10 squats
2 rounds
400 m @12mph
20 burpees
15 sit ups
Hoping this coffee gives me Superman powers to get through the day and this hard ass workout!
Update on my 15.1 and 15.1a CrossFit Open workout redo, I ended up getting 179 reps and lifting 140# on my clean and jerk. Woohoo, I’m so glad I did it again and strategized better. I’m looking forward to week 2!
Fit Mommy of 5 