Spartan Race WODs

This week the team shifts gears from Olympic style lifting and more towards the “Arnold” as I call it, style of lifting. Basic weightlifting with focus on specific muscle groups, biceps curls, dips, shoulder presses etc.

We will also be adding a running element to these workouts because Spartan race season is upon us, and the team will need to be in peak condition for the runs. This style of workouts will be the norm for the next three months. The workouts will address all elements of strength and endurance necessary to excel at an OCR.

WOD 1

Chest and Back

WOD 2

Biceps and Triceps

WOD 3

Shoulders

WOD 4

Legs

Thanks for reading. And good luck with this years Spartan Season!

Top 9 Fitness Icons

The other day my daughter asked me who is the most famous fitness person in the world. Without hesitation I replied, “Arnold Schwarzenegger of course.”

However, some people might disagree. What about Bruce Lee? How about Chuck Norris? All very famous and have done incredible things for their craft. But who would be the most famous fitness ever? That's a question that will be debated forever. But as for my list of fitness icons, we'll start with the man I view as the undisputed king….

Arnold Schwarzenegger

If you don't know who Arnold is I feel bad for you. An incredible story of the American Dream. Read his auto biography.

 

 

Rich Froning

Crossfit Games Champion. I'm pretty sure he is from another planet. His athleticism shows the immense potential of the human body.

Richard Simmons

He may be a corn dog but the man has been an inspiration to millions of people and still works today inspiring others.

Tony Horton

The P90X mastermind and amazing trainer. His program helped me not be a fat pig anymore.

 

Jack lelanne

Legend. The first guru on fitness. He paved the way.

Jillian Michaels

Biggest loser fame and an amazing resource for anyone on any level getting fit.

Camille Leblanc-Bazinet

Queen of Crossfit 2014. She is an amazing athlete and goes to college full time studying bio engineering.

Chalene Johnson

Her Turbo kick classes and DVDs have inspired thousands of people to get fit not only physically but emotionally and financially as well.

Chuck Norris

Need I say more.

 

 

My top nine fitness icons, not just because they are famous or well known names, but because each and everyone of these people has inspired me personally to be a better athlete and person.

 

 

 

 

 

 

10 Best Exercises

 

10 best exercises

 

Pull ups

Dead lifts

Bench press

Squats

Burpees

Sit ups

Thruster

Turkish get up

Push up

Lunges

 

 

All ten of these exercises can be all you need to get shredded. What if I told you that in only 20 minutes a day, with the right schemes you can get amazing results. If you are just getting into a workout lifestyle, or you are a veteran in the gym, these 10 exercises will challenge you. The two schemes that maximize your efforts with these exercises are 10 minute AMRAP (As Many Rounds As Possible) as well as a 10 minute EMOM (Every Minute On the Minute) These are great WOD’s that will not only give you a cardio boost, but build strength and definition as well.

 

These exercises work more than one muscle group at a time, and can challenge you in many different ways, especially since as you get stronger you can add weight or increase from 10 to 12 minutes and challenge yourself on a new level.

 

Here is a great example of a challenging EMOM.

4 pull ups

4 thrusters

10 minutes.

 

In this WOD you will give yourself ten minutes on a timer or stopwatch. Make sure you can see the timer change easily. Every minute you will do 4 pull ups and 4 thrusters. If it takes you 30 seconds to do the set, great you have 30 seconds rest until the top of the next minute.

 

Sounds simple right? Wait until you get to minute 7 or 8. A great way to measure strength is by adding weight each time you do this WOD. The key to seeing amazing results is to keep each workout intense, don’t pussyfoot through these workouts, really go all out. Take breaks when needed, and have plenty of water on hand.

 

For the AMRAP, here’s a great WOD to challenge you.

You will do as many rounds as possible of this set in 10 minutes.

 

5 Push ups

4 Deadlifts

6 Sit ups

 

Simple right? Push ups, deadlifts, sit ups as many rounds as you can in ten minutes. With these 10 exercises, you can achieve amazing results pretty quickly. This isn’t a theory or a concoction I cooked up. It’s based on results I have achieved, and have seen the amazing effect it can have on others. If you are short on time, but still want an intense workout, these 10 exercises, with the 10 minute time sets are a great choice. If you don’t know what some of these exercises are, Google them! It will be worth it, especially the Turkish get ups.

 

The schemes that you can create with these 10 exercises is only limited to your imagination. If you want a custom program created just for you, email us at superhumanbbclub@gmail.com.

 

 

 

Thanks for reading! I hope this article helps you realize that getting in shape doesn’t have to be a chore or require a major time commitment. Please share!

 

 

 

Training For A Spartan Race With No Running (almost)

If you are anything like me, you hate running. However, you want to run a Spartan race this year. So, therein lies our quandary. Is it possible to train for a Spartan race with out having to do run training?

 

The answer… Yes. How do I know? I did it. And didn’t die. Not only did I conquer the Spartan sprint, there was also three consecutive weeks in which I tackled a Spartan super, CMC and Spartan Beast, with an upper respiratory infection, and survived.

 

So how do you train for these events without running? By lifting weights. Quickly. But that’s not all. We need some jump rope, burpees, pull ups, dead lifts just for starters.

 

Squats and lunges are another key ingredient to maximizing your endurance and leg strength.

And of course, running. But can you really run a Spartan Sprint without run training? Shouldn’t you be running 5ks regularly to survive Spartan? No.

 

Most importantly, you need mental toughness. There will be times when you will want to quit, and question your sanity. Never quit. Just keep moving.

 

What are you training for? A Spartan Sprint? The trifecta? A CMC. In 90 days with no run training, you can conquer any and all of these events.

 

Is time an issue. What if you could train four days a week for less than an hour and still get the results you desire. You can. Obviously the more time you commit the better off you will be. But if you are in a time crunch like many others, this concept will work for you. As long as you keep it intense.

 

Here is a list of 10 WODS to get you started on run training without a lot of running. I recommend warming up with 2 mins of jump rope and some stretching before your workout.

 

#1

*AMRAP (As Many Rounds As Possible)

18 MINUTES

12 Squat Press

25 Pull Ups

 

#2

*EMOM (Every Minute On the Minute)

10 minutes

9 Sit ups

8 push ups

 

#3

*AMRAP 30 mins

30 jump rope

10 weighted lunges

10 burpees

 

#4

*20 minutes. 1 minute of work, 1 minute of rest

Deadlifts

 

#5

*Sprint 200 meters

25 sit ups

Sprint 200 meters

10 pull ups

Sprint 200 meters

25 leg raises

Sprint 200 meters

25 squats

Sprint 200 meters

25 sit ups.

30 minute cap to complete this WOD

 

#6

*18 minutes AMRAP

12 shoulder press

8 plyo lunges

 

#7

*EMOM

12 minutes

6 hang clean

4 pull ups

 

#8

*6 rounds for time

800 meters

9 push jerk

 

#9

*24 minutes AMRAP

6 Turkish get ups

200 meters

 

#10

*EMOM 14 minutes

12 kayaks

9 leg raises

6 sit ups

 

These ten WODS are a great beginning blueprint as to what you can do in a short amount of time, if, you keep your work out intense. Always keep pushing yourself. The cardiovascular strength that you will build utilizing these types of workouts is awesome.

 

About running, I found sprinting and short distance runs mixed with heavy weight training go a long way in simulating the muscles and endurance test you need to tackle an event such as a Spartan. Also, you need to get a bit comfy with running, stay loose get good shoes. Combing two or three of these WODS into one workout will be more than enough prep to have you dominate Spartan, Tough Mudder, Battle Frog or any other OCR event you have in mind.

 

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25 Superhuman Quotes About Fitness And Life

 

 

25. If you have a body, you are an athlete. – Bill Bowerman

24. Fit is not a destination, it's a way of life.

23. Excuses are for people who don't want it bad enough

22. Your body hears everything your mind says.

21. A great pleasure in life is doing what people say you can not do.

20. Why choose failure when success is an option.

19. A champion is someone who gets up when they can't.

18. Everybody pities the weak, jealousy you have to earn. – Arnold Schwarzenegger

17. Everyday of my life, I'm trying to find a way to get better. – Ray Lewis

16. Make sure your worst enemy doesn't live between your own two ears. – Laird Hamilton

15. Do one thing everyday that scares you. – Eleanor Roosevelt

14. Surround yourself with those who challenge you, push you and motivate you.

13. It's the lack of faith that makes people afraid of meeting challenges, and I believe in myself.

12. Everybody you fight is not your enemy and everybody that helps you is not your friend. – Mike Tyson

11. Take your work seriously, but don't take yourself seriously. – Clint Eastwood

10. It never gets easier, you just get stronger.

9. Life begins at the end of your comfort zone.

8. Don't give up what you want most, for what you want now.

7. Excellence is not a skill. It is an attitude.

6. Real strength is not just a condition of ones muscle, but a tenderness in ones spirit.

5. It's a slow process, don't make it slower by quitting.

4. It's not how good you are, it's how good you want to be.

3. Do or do not, there is no try. – Yoda

2. Don't quit. Suffer now and live the rest of your life as a champion. – Muhammad Ali

1. Embrace the suck.

There you go twenty five or more Superhuman quotes about fitness and life. Stay inspired, and commited. Thanks for reading and please share this article!

 

How to find a Superhuman Mentor

 

 

One of the many painful lessons I learned in life is you need someone to guide you to your goals. It is impossible to succeed in in any endeavor by yourself. You need someone to assist you.

As a kid we idolize many people, celebrities, parents, athletes and even adopt some of their characteristics. However along the road of life sometimes we lose this trait and “grow up”.

Of course we idolize our parents, but sometimes, their lack of information, can be of no service to us in adulthood. My father always told me to graduate high school and get a good job with benefits. That was his life model. He knew no better. The desire to conquer the world wasn't a concern for him. Complacency and dependence on alcohol were his driving motivators.

So, I did as my father said, found that great job with benefits. Within a year I was left with a feeling of “now what?” Is this what you do for life? Work the same job for 45 years and retire? Screw that.

 

I craved more out of life. It became a fire that consumed me, I decided life would be more than a 45 year job with hopes I can retire and survive until I die. Over the next several years I looked for people who were doing the things in life I wanted to do, people who achieved great things and making the world a better place. I began a relentless search of people who lived a life I wanted.

One of the first books I read was by Robert Kiyosaki. Rich Dad Poor Dad. It changed my life. Even though I have never met Robert. He was a mentor. I learned something from him.

 

Napoleon Hill was another mentor in the early years I never met, but his philosophy greatly shaped the direction of my life. His book Think And Grow Rich is not only about financial riches, but riches on an emotional level.

Fast forward several years later and there have been dozens of other people who are mentors to me. Tony Horton, Arnold Schwarzenegger and Rich Froning are just a few people who have helped me tremendously.

 

It may be crazy, but when I discover someone who interests me, I become consumed with them. Their journey to success, their mindset and their philosophy of life. It all feeds my mentality, it helps me to adopt ideas or characteristics to help propel me towards my ultimate goals in life.

 

Mentors are important. People to help spark you creativity, give you that one idea that changes the course of your life. They can be living or dead, authors, athletes, parents, teachers. Anyone you find amazing and interesting, learn about them, find something that can improve your life. Be inspired by them.

 

Here I am meeting Tony Horton.

 

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