After doing joint mobility, set a timer and get ready to WORK! This workout is a “for time” workout meaning you should try to get through it as quickly as possible. You will only go through each exercise one time. Once you are done 50 reps, you are done. Proceed to the next exercise and keep going until you are finished. Keep track of your overall time!
This workout is Tabata (20s work / 10s rest). You will do 2 groups of exercises, one after the other 8 times each (as a super set). Do the first exercise in Round 1 for 20s, then rest 10s. While resting you are getting ready to start the 2nd exercise of that round. You will promptly start exercise 2 after your 10s of rest. Once you have done exercise 2 for 20s you will rest 10s and get ready to start all over again with the first exercise. Once you have done each exercise 8 times, Round 1 is completed. This will take 8 minutes to complete round 1. You will then repeat this exact process for round 2 with the next group of exercises. Once completed 8 minutes of round 2, proceed to round 3.
Try to maintain the same number of reps you get the first time through each round throughout the round.
For your best experience, print or write down the movements and have them handy so you know what to do next
I had some fun the other day. It was not intended to be at another persons expense. First let me say that I detest advertising and marketing as a whole. A very long time ago I saw Mike Barnicle do an editorial where he was painstakingly removing the treads from a logo on a pair of running shorts. “I purchased the shorts, they are not paying me to advertise for them.” It’s a bit extreme but it drives my point. So when I see a famous person associated with a product my gut reaction is “advertising” and then it is “what is this company trying to sell me?” Selling is the art of separating you from your money. Make no mistake, it’s an art and that is exactly what it’s for. Advertising wants you to put your money in one companies pocket and not another companies. It’s that simple.
So I had some fun. I was poking fun at Spartan Race. My issue was not what they did. It was not how they did it. It isn’t even with whom they did it with. So what were my issues and what was I poking fun at? Fame, Media saturation, Viral Marketing, and Idolatry. Mostly I was poking fun at culture. American culture. Our culture. We as a nation are media obsessed. We are awe struck by stardom. So when a company can capitalize on someone who has achieved fame they will. This is not something new. Satirizing it is not something new.
“But but but…” Awe stick it. Ms Keys is probably by all accounts a wonderful person. I don’t know her. Were I to meet her that would be wonderful. Because of her vocal talents and the fame that has given her, I too would be a bit starstruck. In my book, for running a Spartan race, she has a check in the awesome column. But I have weird standards anyway. My meme was not about her, it never was. My largest issue was normal people needing to post and repost the fact that a Grammy winning singer ran a race. Hence “Regale me with the profound significance of this.” It’s a profound significance to her I am sure. I hope that medal sits right next to other awards she aptly has earned. I hope it hangs from her review mirror. (no I don’t because that is a visual impairment and could cause an accident, that goes out to all of you.) But on that day she was just a normal runner, the race was hers. She prepared for it. She ran it. Alicia, woman, mud runner.
Fame and stardom are wonderful but using a persons notoriety from one thing and then plying that, into something entirely different is silly. It’s advertising. It is trying to sell you something. When the demographics of that celebrity match your target audience, it’s marketing. Good marketing at that. Smart marketing. But we all have within us the ability to do this on our own for ourselves. We needn’t say “Some famous person did this I should too.” To Spartan is to make a leap. A leap of confidence, a leap of physical endurance, a leap of faith. You can bring the Red Carpet with you, but it can’t make you run.
So no. My meme was not about who was in the picture so much as it was about those who shared it. To Ms Keys, go be on fire. Set others alight. Challenge stereotypes of fame. If an apology is needed, I sincerely am.
This has been a huge topic lately, and hopefully this post will clarify and contain most of the information for those who are curious about where to park, or not park, at Fenway. Most of the Spahten’s that live in Boston say you should not try to park near Fenway, but that is up to you. I know I will be taking the T in, it’s not that daunting either. Maybe, just maybe, some buddies will step up and we can try to travel in together.
The obvious, and probably easiest solution, is to take the public transit, aka “The T”. Most parking garages are going to be way less $$ wise as well. Depending on where you are coming from, you may need to hop from line to line, ie. taking the red line to the green line, etc. Below I have cut and pasted a couple different snippets from the Red Sox site and the MBTA site to help get you around. I left the links active so you could click through. Hopefully this helps everyone out!
If on the Orange Line, get off at Downtown Crossing and follow signs for the Winter Street Concourse to Park St.
If on the Blue Line, get off at Gov’t Center*.
If on the Silver Line SL1 or SL2, get off at South Station, transfer to the Red Line toward Alewife, then get off at Park St.
If on the Silver Line SL4, get off at Chinatown, transfer to the Orange Line toward Oak Grove; then get off at Downtown Crossing and follow signs for the Winter Street Concourse to Park St.
If on the Silver Line SL5, get off at Downtown Crossing and follow signs for the Winter Street Concourse to Park St.
Then take the B, C, or D train to Kenmore
If on the E train, transfer to a B, C, or D train at Copley, and go to Kenmore.
When exiting the station, follow the signs to Fenway Park, then turn left on Commonwealth Ave, left on Brookline Ave, and Fenway Park is just over the bridge.
Approximate Green Line Ride Times:
From North Station: 20 minutes
From Haymarket: 17 minutes
From Gov’t Center: 15 minutes
From Park St: 12 minutes
From Boylston: 11 minutes
Plan your trip at http://www.mbta.com/rider_tools/trip_planner/default.asp. Enter Fenway Park as your End destination.
Taken from the MBTA site:
Green Line (Subway Schedule): The Green Line’s Kenmore Square and Fenway Stations are the closest to Fenway Park, and customers can board any B, C, and D-branch trains to travel to Kenmore Square Station. For Fenway Station, customers can board any D-branch train.
Located just 20 Miles North East of Portland Oregon, Washougal Motocross Park in Washougal Washington was the site for the Reebok Spartan Race Sprint Championships. Many well known elites were present (Hobie Call, Andi Hardy, etc) as well as the New England Spahtens. The PacNW course was a typical 3.5 mile sprint which contained 21 obstacles and three aid stations. Terrain was varied and technical, read on to see how this Sprint fares against others.
Festival and Logistics
Spartan Race did a great job communicating in advance of the event as to directions, spectator requirements, limitations on parking etc. Spartan even provided two digital highway signs making sure traffic was not a disturbance to the small Washington town. The venue was in a great location, with massive on site parking ($10) which was managed by local staff who typically work the venue.
An elevated festival area provided gorgeous views of the surrounding river valley. Spartan Race stuck with a now typical festival layout. Upon entering you are presented with the “Bib Wall” to find your bib if needed. At this stage you proceed to the waiver table (again if needed) and finally on to the registration/bib pick up lanes which are sorted by bib number. Volunteers and staff were able to rapidly check in participants and spectators, it is at this time that the heat verification system is added to your registration. From here you entered into the festival area which contained food, dining tent, and a segregated beer garden. To the left you were presented with bag check, (walled off) restrooms, shower area and changing tents. Directly in front was the merchandise tent (some items differ from each coast events) the local vendors and constant sponsors, the gladiator chute, finish line, timing area, pro-team and future race registration tents. Finally, to the right was the start coral (located directly behind the finish line and timing tents, as well as the kids course. Once again Spartan Race used a hub system to allow spectators unprecedented views of the event. In the case of Washougal, being a Motocross course, numerous spectator options existed and didn’t require much planning to utilize or limit fan interaction/disregard for boundaries. These spectator areas covered all of the key obstacles that are traditionally in spectator zones, as well as some of the more unique obstacles for this location. The entire time the course was well marked (including accurate mile markers), there is no complaints as to the preparation the team put into this course.
Spartan Race set out a challenging 3.5 mile course (unofficially 3.72 miles on both of my runs) which used steep long hill climbs, short hill bursts (both uphill and down hill), lots of mud, some motocross track, back woods trails, and 21 obstacles. The race started with a .5 mile uphill climb which had military hurtles at .3 miles. Due to the climate and recent weather, natural mud was not a factor on this course, but it was very dusty, which in some cases made the steep rocky descents just as slippery as if mud was present. As a competitor, almost the first 2 miles were out of spectator view, focusing on trail running, hill climbs, and some of the obstacles less likely to draw spectators, i.e. Tire Flip, Over Under Through, Inverted Wall, Tractor Pull (incidentally this had the same twist as the Mid-West Super, as it was the same build trucks present), Hercules Hoist (also same equipment as Illinois (which I failed in Illinois but completed in Washougal)), cargo net, etc.
Coming out of the woods at approximately two miles, Spartan Race presented competitors with the Atlas carry, and then into one of two signature obstacles for this course, a fast 4 lane 300 foot Slip-n-Slide down the motocross course into a deep pool. Spectators had a fantastic view of this obstacle as they were able to sit at its base as well as both sides due to spectator tunnels in place for motocross events. The slip and slide was then followed by the Sand Bag Carry, which was over twice the distance of the Slip-n-Slide and immediately back to the base.
The second signature obstacle was then presented to competitors in the form of a REQUIRED (no option to “Burpee out”) quarter mile Uphill Barbed Wire Climb. As the name suggests, this was not a standard barbed wire crawl, yes the wire was about 18 inches off the ground, but this was a long slow climb (think 20-30 minutes alone) on a 40 foot wide path that was slick immediately. The Barbed Wire Climb featured multiple tiers, hey bales, ditches, fire hoses, ropes (only for the last 60 ft) and amazing spectator access in which you could very easily follow a friend or family member all the way to the summit.
At this point in the course you were tired, but presented with the inverted wall and a moderate run down the MX course which featured ruts from competitive races (RedBull sponsors national finals at this course). Racers then confronted low barbed wire mud hills, there were approximately 20 in total, and were low, perhaps only 2 ft up and then down into a mud puddle, additional track running and then the infamous Rolling Mud. At PacNW there were 4-5 in quick succession with steep inclines and deep pools, however the hills did degrade during the day and allowed competitors to just trudge through without any climb.
Spectators then were able to see amazing views of competitors as they faced 7 rapid fire obstacles. Rope climb was first, into the Spartan Race favorites, the Spear Man and Horizontal Traverse Walls, then into a tire drag, Rolling Mud complete with barbed wire, and low wall forcing you to go under water (this was a photo opportunity), Slippery Wall and finally down the Gladiator Chute.
Saturday vs Sunday
Saturday had far more competitors who were there to compete, Sunday was lower in attendance and also the more social group of runners. Obstacles did show some wear and tear on Sunday, built up mud on some, more bent spears, more ruts/trenches in the .25 mile climb but the mud was also more slick, shallower mud that was more sandy, Rolling Mud had thicker mud and less inclines to the hills, etc. Course times for me varied by 20 minutes between days, but that is not a factor of the course so much as Hurricane Heat, my two heats, and on Sunday I ran with a first timer (my brother) with my CamelBak in case he felt he needed it. Due to this, Sunday’s time was not intended to be fast, just a completion and I was more than impressed with the course and that it was challenging but not so hard as to scare off a first timer. Both days I did incur 60 Burpees due to two failed obstacles, my brother had 90, where we did not overlap on fails also added time.
So you want to do an OCR? And this agonizing thing pops into your mind. “Why?” Well. Why not? Drink the koolaid. Yes well Papa Jim might have a little more in common with what you are about to do than just alittle cyanide laced grape drink. Obstacle Course Racing starts on a whim. “hey me and some of the others from…the gym, the box, church, work, local bar…are thinking of doing this mud run. Wanna come?” Yeah sure why not? Summer is hot, you feel out of shape, or the best shape of your life, and who doesn’t want to play in mud. So you sign up, watch a few videos. People are smiling, drinking beer, seems to be very little need for clothing. Hey why the hell not? You forget the words “run”. And so you sweat, and you curse. You get bruised, cut, tear clothing, twist ankles, face fears and maybe lose a friend or gain a new one. So. Now you have entered the grounds of the Peoples Temple. But lets leave Father Jim and think of another place of Madness. Lets go to Wonderland and see what the tour guide there had to say about his corner of Crazy.
Ladies and Gentleman, big or small, I give you the Cheshire Cat.
Mr Cat what can a person new to obstacle course racing expect? Should they be worried about injury. Will they find out new things about themselves?
Cheshire Cat: “Only the insane equate pain with success.”
Um ok comforting… and where should one start? Does one race matter over another?
Cheshire Cat: “Every adventure requires a first step. Trite, but true, even here.”
What about first timers first times? Is there anything they really need to know? Are there places where people will help them? Does it matter?
Cheshire Cat: “The uninformed must improve their deficit, or die”.
Cryptic. Ah lets move away from mortality a moment. How about a bit on hydration if you would. Suggestions?
Cheshire Cat: Those who say there’s nothing like a nice cup of tea for calming the nerves never had *real* tea. It’s like a syringe of adrenaline straight to the heart!
Ok then moving on. Races. Is it a one and done thing? Do you think people will become so transformed that it becomes part of there persona?
Cheshire Cat: “Only a few find the way, some don’t recognize it when they do – some… don’t ever want to.”
Deep very deep. What do you say to those who do only try it once and hang it up. Then they go back to their sedentary life styles?
Cheshire Cat: “I’ve never trusted toadstools, but I suppose some must have their good points.”
And to the racers who find a home in OCR. What do you say to them. How far should they go? Ultra Beast, WTM, Death Race, Ultra Marathons?
Cheshire Cat: “Let your *need* guide your behavior. *Supress* your instinct to lead… Pursue the Rabbit! ”
So should someone just dive in? Are there introductory races? Spartan Race has Sprint, Super, Beast and Ultra Beast levels. Superhero Scramble has the Charger, Intimidator and Villain. Any thoughts?
Cheshire Cat: “The proper order of things is often a mystery to me. You, too? ”
So no insight just wing it huh? Not a lot of help are you?
Cheshire Cat: “I’m afraid I have to expel a rather ferocious hairball. You’re on your own.”
Lovely. Well it has been splendid chatting with you. I think I’ll wrap this up any final words of wisdom for our readers”
Cheshire Cat: “Haste makes waste, so I rarely hurry. But if a ferret were about to dart up my dress, I’d run.”
And there you have it readers whether its Guyana, Wonderland or in the World of OCR we’re all a little mad.
Ok, this week we rock out CrossFit style! This bodyweight wod is no joke. If you are thinking you want to do a run, you may want to do it first. Your legs will certainly thank you for doing it BEFORE you do this WOW. Grab some water and a towel. Put on your big boy/girl britches and lets do this!
Either 5 rounds for time (as fast as possible), or 5 rounds with 3:00 rest between each round: