2015 CMC New Pit Options

 

Last week Civilian Military Combine announced the changes to their pit options and the challenge is looking pretty awesome. If you are not familiar with CMC, here is what they do:

CMC is the world’s fastest growing community of Hybrid Athletes, combining 4+ miles of obstacle racing with our revolutionary first challenge, The PIT.

The pit element is a lot of fun and a heart pumping experience that you won’t find in any other obstacle course race. Here is what CMC is doing for their 2015 season.

 

Last year Team Superhuman hit the Newtown Pa course and had a great time. It was a cloudy summer day that quickly turned to a horrid downpour when we ran the course.

The pit is an intense challenge that will push you far beyond your limits. People screaming, music pumping and the MC cheering you on. If you have never experiend CMC, you need to take the event.

 

CMC does a great job of spreading the obstacles over the course and you will see everything from mud crawls to massive structures for climbing and jumping.

 

Training for CMC is a great race and I really hope to see them blow up on the race scene this year. Training is fun and rewarding and in future articles I will be posting training articles specifically for CMC and will be looking forward to tackling the course and the pit in 2015.

 

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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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When Fitness Sucks

Around November of 2014 I lost my mojo. I had no desire to workout, blog, or do anything else related to my personal exercise or business study. I became burned out on fitness.

 

In three consecutive weekends with Team Superhuman, I ran Spartan Super, CMC Philly and Vermont Beast. I was sick, beat and tired. I had no desire to pick up a weight or do a pull up. My diet suffered tremendously. Then, with almost the entire team we traveled to South Carolina and killed the SC Beast for good measure. I was so done with fitness.

 

In addition to the physical strain, my brain was fried as well. Being the owner of your fitness business also carries a huge burden. Now, my facility is no huge operation. I operate a garage gym. Literally a gym in a garage I rent. There is no bathroom, no heat and no air conditioning. Much of our equipment has been fabricated in my basement or donated by team members. It has helped me break free of being employed by a fitness corporation, and call all my own shots, however this freedom comes with a price.

 

 

First, there's marketing. Now, this sounds easy enough, but it is not. There are so many gurus on the web with all the keys to success on how to market your fitness business. However, this flood of gurus has so much conflicting information, it becomes maddening trying to sift through everything. One person says market on Facebook like this, another person says no, market like that. Have a blog, link it to all your social media, post at this time, but not that time, post this, but not that. It made me crazy and crushed me with anxiety. When you go to school little to nothing is taught about the business side of fitness. And make no mistake, it is a business. I encourage anyone who is going to school for personal training with the hopes of becoming there own boss to educate themselves on the marketing of your fitness business as well.

 

November rolled in and I was physically and mentally decimated. Fitness sucked. The business side and my personal pursuit of wellness became a chore. The only fun I had was coaching classes. Seeing people make progress, pull a muscle up for the first time, hit a PR on a deadlift, that was fun. Everything else sucked. After opening the doors and being in business for a year, I was doing fine. Attendance stayed steady, we had made great progress in 2014. But I didn't want to do it anymore.

 

 

December arrived, and I took a much needed 10 day vacation in the Caribbean.

 

 

 

 

 
Time away from the world really allowed for reflection. Did I want to run the Superhuman Barbell Club anymore? Could we ditch the lair and workout at a local chain gym? Do I really want to put the monumental effort into marketing in 2015? These questions and more needed to be answered.
The answer always remained, will it be fun? Im pushing 40 years old, and Im tired of doing things that are not fun. If it isnt fun, its not worth doing. My grand conclusion, I'm ditching the gurus, and doing what I want, how I want, and will have fun doing it. Do I want to see Team Superhuman take over the world in 2015? The answer is a resounding YES!
 
The difference is, this year the focus will be more on fun than anything else. I'm back in the lifting game, and have decided that instead of leading the team from the front of the class, I will be in the trenches of the WOD's with them. I'm looking forward to this new outlook, and the reults that will come of it.
 
As I sit here writing this I am a hefty 227 pounds. The fire has been reignited, and I am looking forward to some stunning physical and athletic results for Team Superhuman in 2015. Bread pasta and manufactured foods have been cut from my diet. For the past several days I have made great strides in maintaining a lifestyle where I eat animal flesh, veggies and fruits, leaning heavily towards embracing the paleo lifestyle. After a cruise and the Holiday season, an extreme reboot of my system is in order. So, here it goes!
 
 
Thank you for reading!!! Check out my journey on Instagram. And Please Share!!!
 
 

 

 

Strong Is The New Skinny

Recently the some of ladies of Team Superhuman took time out to show off their bad-assness in a photo shoot. The ladies have spent the last year achieving tremendous physical results, but look damn amazing as well.

 

They are all proof that weightlifting has tremendous benefits, strong truly is the new skinny

Chriss shows of her abs.

War Machine in the over head squat

 

The Champ has killer legs

Black Widow with sweet back and shoulders

 

Back and shoulder art

Keeping it risqué

 

Vandana with some intensity

 

At 55 years young, Vera is an inspiration to us all.

 

Huge thanks to the ladies who make Team Superhuman so extraordinary. Donna K is our Team Photographer, and without her talent, these great shots wouldn’t be possible! Thank you!

 

Learn more about Team Superhuman here.

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10/2/14 WOD

We end Hell Week with our benchmark Camille.

 

 

Learn more about the Superhuman Barbell Club HERE.

Starting October 8th we will be offering beginners classes at 9am.

 

10/1/14 WOD

Crossfits killer benchmark Murph pushes the team tonight.

 

Learn more about the Superhuman Barbell Club HERE.

Starting October 8th we will be offering beginners classes at 9am.

 

9/30/14 WOD

Tuesday we add the Crossfit benchmark Fran, as well as our own personal benchmark Gina.

 

Learn more about the Superhuman Barbell Club HERE.

Starting October 8th we will be offering beginners classes at 9am.

 

9/29/14 WOD

Hell week starts today with our benchmark Laura.

 

Learn more about the Superhuman Barbell Club HERE.

 

Starting October 8th we will be offering beginners classes at 9am.