We’re off to the Spartan Sprint today. Some of us prepped. Some didn’t. Some said “it’ll be fun either way, let’s try it!”.
What we KNOW:
Many of our workouts are more mentally tough (MURPH) than this course.
We might not be able to do some of the obstacles (spear throw FAIL!)
We’ll have about 20 friends to help if we get stuck
What we DON’T know:
How high the walls are
WHAT obstacles will trip us up (extra long rope?? things to hang from?)
Weather, traffic, so many things….
But… we’re all in. All of the 25 or so Halers that signed up and prepared via Mae’s class or regular training. It’ll be fun. Maybe we’re ready for EVERYTHING they throw at us. And maybe we aren’t. But, we know we’ll try it either way. We know some of the obstacles will be too easy. And we know we have hugs and high fives waiting at the finish line.
It’ll be a fun field trip and training day, and in fact it’s not much different from regular ol’ class. Except we don’t usually have a celebratory beer at 6:45am. The “finish line” is always a celebration… whether it’s a Spartan Race, “DT”, or just starting your Monday off in a good head space.
Cheers to all of you in the race AND all of you that just show up. Cheers to doing difficult things on purpose. And for fun.
Coaches Wendy and Cullen will be running two 4-week gymnastics skills sessions.
Check out the video here.
The beginning series will cover getting your first strict pull up, handstand, rope climb, and other basic skills. You’ll meet on Tuesdays, 6:30-7:30pm, from 3/26-4/16.
The advanced series will cover proficiency in the kip, chest to bar pull ups, handstand push ups, and muscle ups. You’ll meet on Thursdays, 6:30-7:30pm, from 3/28-4/18.
Sign up sheet is at the front white board, and space is limited.
Workouts for the week:
25 Woman-Makers* (40/25 lb.)
50 KB Swings (24/16 kg)
*plank, push up, row (each side), burpee to double OH snatch
40 KB Swings
Single unders!!! Oh, what fun!! No, seriously though… Some of you may struggle with coordination here. Enjoy it. The woman makers + KB swings will be an extra-fun dose of cardio.
15 min AMRAP:
21 Wall Balls (20/14 lb.)
7 Hang Power Snatches (135/95 lb.)
5 Chest to bar pull ups
Hang Power Snatches (75/55)
Jumping Chest-to-Bar Pull-ups
Pick one skill, and work on it. Either snatch or gymnastics. This one is on the heavy/difficult side. If hitting 7 of the snatch + the chest to bar is not difficult, scale up. Go unbroken on wall balls and practice the other ones under fatigue.
A. 800m run for time
GET IT! This is your priority today. Not a warm up. Go hard.
B. 4 Rounds:
30 sec. on/30 sec. off
Good Mornings (45/35)
Knee Tuck Hold
Herro, abs! This one is all midline and booty. Butt tight, belly tight.
A: Back Squat: 5×3
B: As many rounds as possible in 12 mins of:
10 goblet squats (10 lb plate)
10 ring rows (or pull ups)
10 push ups
We haven’t done this in a while. It’s not a ton of volume, but it’s a good day to lift heavy and remember what it’s like. Aim for 5 challenging sets–working up as it feels right. None of these 5 should feel like a warm up. For part b, we will warm up quickly and GO! It’s light and simple. You should be able to MOVE through this one with speed and without stopping.
Friday: Open 19.5
DUNNO what it’ll hold! I’d guess thrusters will be in there. If that happens, tomorrow WILL change.
In pairs, for time
16 rounds (8 each)
8 Shuttle Runs (post to post = 1)
8 Heavy Ball Toss (80/50 lb.)
One partner completes full round before switching
80 Double Unders
60 Sit ups
40 Ring Rows
20 Push Ups