MEOW - Mobility Exercise Of the Week - Thoracic Rotation

"MEOW"

Twisty Child's Pose:  

This is a mobility exercise to increase thoracic rotation.  With a band anchored to something solid and wrapped around your outside shoulder, sit into child's pose.  Place your hand behind your head and begin to rotate towards the anchor point, keeping your hips down to lock out the lumbar spine. You are looking for 50+ degrees of rotation.  If you cannot get 50 degrees without using the band for assistance, this is a great exercise for you...

Spartan Race 30 Day Training Plan

WOW - Workout Of the Week...Obstacle Training

"WOW"

1 - Rope Climb

2 - Sled Pulls

3 - Army Crawls (20 feet = 1)

4 - Atlas Carries (20 feet = 1)

5 - Sand Bag Lunge Walks (20 feet = 1)

6 - Tire Flips

7 - Box Jump Overs (30 inch)

8 - Monkey Bars (If you only have one bar, do 8 pullups and reverse your grip at the top each time)

9 - Burpees

1000 Meter Row/Run

Sprint = Repeat 3x
Super = Repeat 5x
Beast = Repeat 8x

Have fun!!!

MEOW - Mobility Exercise Of the Week

"MEOW"

Below is an exercise to improve ankle dorsiflexion.  If ankle range of motion is limited, which is fairly common, it can cause major problems up the kinetic chain (i.e. plantar fasciitis, tight calves/achilles, sore knees, hip pain, back pain, etc.).  

• Place a stick in front of your big toe.
• In a lunge position, push your knee to the outside of the stick until you feel your heel wanting to come off the ground.
• Move back and forth 20-30 times, gradually pushing further into your end range. 
• Do this 2-3x daily if range of motion is limited. 

This is also a good way to assess dorsiflexion.  You should be able to place the stick a fist's distance from your big toe, and be able to touch your knee to it without your heel coming off the ground.  As you can see, my ankle range of motion is limited (because of a major ankle injury in Mexico, but that is another story), so I have work to do... 

Sweet Potato Pie Smoothie

This delicious smoothie makes my mouth water just thinking about it.  It fits with a vegan, paleo, gluten-free, and whole 30 food plan.  It's about 500 calories of energy packed foods, with 53% of calories coming from carbs, 27% from fat, and 20% from protein.  And it tastes like a party in your mouth.  Enjoy!

• 1 Cup Almond Milk
• 1/2 Cup Coconut Water
• 1/2 Cooked Sweet Potato
• 1/2 Avocado
• 1/2 Banana (or 3 Pitted Dates)
• 1 Scoop Vega Vanilla Protein Powder 
• 1 Tbsp Chia Seeds
• 2 Tsp Cinnamon
• 1 Tsp Nutmeg

Nutritional Facts:

• 500 Calories
• 15g Fat 
• 66g Carbs 
• 25g Protein 

By the way, Vega also sells a protein powder with greens in it...What?!

Boise Spartan Sprint Recap

The much-anticipated Boise Spartan Sprint did not disappoint.  Was it in a beautiful setting?  No.  Were there trees or lakes or mountains?  No.  Were there mud pits, rocks, dirt, and cow pies?  Oh yes.  The 4-mile course consisted of 5 steep hill climbs and descents, with 21 obstacles scattered throughout.  I experienced a couple of firsts during this race.  It was the first time I failed the rope climb, and the first time I've thrown up during any race.  I was moving quickly, bounding over walls and climbing cargo nets when I suddenly stopped, ralphed twice, gave the thumbs up to a wide-eyed volunteer, and moved on.  The following 60 seconds were the best I felt all day.  

Running up Tablerock trail in Boise was great training for the hills, but I didn't stick the spear in the enemy hale bale target, even after practicing with my friends for months (I am now 4 for 6).  You definitely can't get hung up on mistakes, though.  You just do your burpees with a muddy-toothed smile and keep moving.  Although I definitely recommend taking your time, wiping your hands in the dirt, and catching your breath before attempting the spear throw.  

With just over a mile to go, there were 4 grip-burning obstacles in a row:  The Multi Bars, Z Wall, Hercules Hoist, and Rope Climb.  About 3/4 of the way up the rope, my feet slipped and I slid cursing into the muddy water below.  I pulled myself out, completed the burpee penalty, and sprinted (hiked) up the last hill.

With the finish line in sight, they threw in the Monkey Bars (my favorite), Rolling Mud and Dunk Wall, Slip Wall, and of course the Fire Jump into one last muddy water pit for good measure.  It was a spectacular feeling to cross the line and collect that hard-earned medal (and half a banana).

Feeling comfortable being uncomfortable.

I underestimated the wet rope climb and slipped, which cost me.  30 burpees to be exact...and a few rope-burned fingers.

The dunk wall was one of the last obstacles.  It always gets the adrenaline pumping.

Thank you Therapeutic Associates Physical Therapy

My good friend Eli smoked his first Spartan without any penalty burpees! Can you see the ants climbing the hill in the background? That was the last of the 5 hill climbs.  

Training in the Boise foothills with my fellow Arbor Crossfit athletes really prepared me for this race (More training posts to come).  I hope they felt the same way as they ran, jumped, crawled, and climbed to victory.  I finished in 15th place, good for 225 points toward the overall elite rankings (If you're curious about how the points work, click here).  It was a blast and I can't wait for the next one...which is August 8th in Washougal, WA.  See you all there...

WOW, COW, and MEOW

"WOW"s, "COW"s, and "MEOW"s are ways to challenge yourself on a weekly basis. Here is the workout, challenge, and mobility exercise of the week for June 8-14. Try to do each one at least once.

WOW: Workout Of the Week

• 5 pullups 
• 10 pushups
• 15 burpees
• Sprint 30 seconds
• Rest 1 minute
• Repeat 5x
• Modify movements as needed

COW: Challenge Of the Week

• Step out of your comfort zone and try a new class this week (e.g. Aquatics, Zumba, Crossfit, Barre, Turbokick, TRX,  Hip Hop Twerk, etc.).  There are so many ways to challenge yourself physically, and trying something new will challenge your brain as well.  Grab a friend or go solo and meet new people.  Don't be afraid to look dumb!

MEOW: Mobility Exercise Of the Week

• Most of us are tight in our upper back, or thoracic spine; especially if we sit at a desk and use a computer most of the day.  Below is a great exercise to mobilize each segment along the T-spine.  You can do this multiple times a day.  I recommend following it up with a nice, easy child's pose for 60-90 seconds. 

"Oatmeal Cookie" Breakfast Smoothie

I look forward to this smoothie every morning when I get out of bed. It has a great mix of low glycemic carbs (slow-burning), high quality vegan protein, and good fats. It is a fantastic way to start your day, whether you're going to train, race, or just head to work. Delicious, nutritious, filling, and packed with energy.

• 1 cup oats
• 2 cups almond milk
• 1 banana
• 4 pitted dates
• 1 tbsp almond butter
• 1 scoop Vega Sport protein powder - vanilla
• 1 tbsp goji berries (or your favorite berries)
• 1 tbsp chia seeds
• Cinnamon and nutmeg to taste

Nutrition facts:

• ~800 Calories
• ~150g Carbs
• ~45g Protein
• ~20g Fat

This is even better if you use "overnight oats": Soak the oats and chia seeds in almond milk in a container and place in the fridge overnight. The oats blend better, making for a smooth and delicious consistency. 

Montana Spartan Sprint Recap

Location: Flathead Lake, Montana.

This was the 5th Spartan Sprint I've done, and the toughest so far. By far.  It was a great experience, especially being able to watch my wife complete her first obstacle race.  She is an ultra runner, so this was new territory; a different kind of suffer-fest.  She did fantastic, and finished with a muddy-toothed smile alongside a new friend she met on the course.  There is always an element of camaraderie, which I love.

Spartan has 4 race types: Sprint (3+ mi, 15+ obstacles), Super (8+ mi, 20+ obstacles), Beast (12+ mi, 25+ obstacles), and Ultra Beast (26+ mi, 50+ obstacles).  I've only done sprints so far because to me, the word "sprint" has always meant 100 to 200 meters.  So I still consider 3+ miles a distance race.

The last 3 sprints I've done were about 5 miles.  For comparison, I completed the SoCal Sprint earlier this year in 48:56, and Montana took 1:22:57 (20th and 23rd place in Men's Elite, respectively); both without any penalty burpees.  The main reason for this was the incredible amount of climbing through rough, newly blazed trails.  This made for a gorgeous, but extremely difficult race.  After about 10 minutes in, this thought entered my mind: "Holy shit. I thought I trained for this."  It was basically a beautiful hike for the majority of the first half of the race.  But at least my feet were soaked from jumping in water for the rope climb.  At the highest point, the trees cleared and the view of the lake was phenomenal, however short-lived.

Then came the steep, dusty, rocky downhill.  I turned my feet sideways and went as fast as my body would allow without toppling forward on my face.  Even though this was not comfortable, it felt good to be doing anything but hiking uphill.  We had only done a few obstacles at this point, and I was ready for some more.  The obstacles are always the best part of these races to me.  The toughest ones this time, in my opinion, were the bucket brigade and the barbed wire crawl.

To the best of my blurry memory, here is a list of the obstacles endured in Montana (Click on the name for a google image):

High Log Hurdles:
Two barriers about 5 feet high that you climb over.
Double Log Farmer Carry:
Pick up a ~4 foot log with a chain handle in each hand and carry them ~20 feet and back.
Rope Climb:
Start in water up to your thighs, climb a ~15 foot rope and hit the bell.  Tip: Use mostly upper body to save your legs if you can.  If not, use your legs as much as possible.
3 Wall Over-Under-Through:
Jump over a wall, roll under a wall, climb through a wall.
Monkey Bars:
These bars were spread pretty far apart and at different heights.  You have to get a good swing to grip the next one.
Z Wall:
Tips: Always keep 3 points of contact on the wall.  Tuck your tailbone under to stay as close to the wall as possible.  Take your time.
Ladder Climb/Rung Descent:
Up a ladder, down a fireman pole with rungs. 
Atlas Carry:
Pick up a heavy cement ball, carry it ~15 feet, set it down, do 5 burpees, pick it back up and carry it back to the start.
Sand Bag Carry:
The sandbag is not very heavy, but you carry it up and down a steep hill.  Tip: Rest the sandbag on your upper back, lean forward, and use your arms to help push your legs up the hill.
High Hurdles:
Up and over.
Wall Climb:
Up and over.
Log Carry:
Carry a log.  You can put it on your shoulder or carry it in front.  You might have to switch it up part-way through.
Slanted Cargo Climb:
Up and over.  Try to skip rungs to go faster.
Double Wall Climb:
Up and over.
Bridge Climb/Cargo Net
Gravel Bucket Brigade:

Fill your bucket with gravel, walk roughly a quarter mile up and downhill without spilling, and empty your bucket back in the gravel pit.  The buckets have little holes in the side, and they check if any light is shining through.  If so, you have to do it again. Sweet.  I actually filled my bucket higher with gravel spilled from the day before, just in case.

Hercules Hoist:
Lean back and hoist a weighted sand bag (135 lbs for men, I think ~75 lbs for women) to the top of the structure, then lower it without dropping. Unfortunately for a lot of people, they don't realize until it's too late that raising it isn't the entire obstacle. They do all that work to get it to the top then drop the weight, and find themselves in the burpee pit with several of their newest, closest friends.
Barbed Wire Crawl:
About 100 meters of mud and gravel under low barbed wire. Most people log roll the majority of this one. Careful because you might get dizzy rolling that far. By the end of the day, there is probably a lovely combination of mud and throw up. Just kidding, that's gross. But maybe. This is one of the obstacles that if you skip, you are disqualified. Just grind it out.
Low Bridge Crawl:
Crawl under a wooden bridge that's about 2 feet off the ground. Luckily, it was only ~15 feet long.
Cargo Net Climb:
Up and over.
Wall Dunk:
Not pleasant, but quick. Submerge under water (shockingly cold) under a wall that sits a couple inches above the surface. So it's possible to keep your mouth and nose breathing sweet air, but you might as well dunk fast and move on.  Tip: Keep your hands above water to keep your grip dry for whatever obstacle comes next.  In this case, it was the spear throw.
Spear Throw:
The most unique Spartan obstacle. You have one shot to stick it in the hay target. This one just takes practice, but is by far the most commonly failed obstacle.
Slick Wall:
Use the rope to pull yourself up and over.
Ladder Climb:
Up and over.
Rings/Bar/Rope:
This was my favorite obstacle of the course. Very ninja warrior-esque. Get from one side to the other by way of rings, hanging horizontal bars, and vertical ropes with knots, then ring the bell. Tip: Keep your arms bent and use two different rows. You don't have to stay in one line.
Fire Jump:
The easiest obstacle produces the best photos.

Check out a description and rules for all the Spartan obstacles here: http://info.spartan.com/wc-tahoe/assets/Obstacle-Specific-Instructions.pdf