Master WOD Archive
Spartan Race WOD Archive 5.14.12 to 5.20.12
This week the quotes of the day were particularly enjoyable. They all boil down, for the most part, as quotes about ‘can’ and ‘do’.
Get your ‘can do’ attitude on and do these WODs. You can.
If the wind will not serve,
take to the oars.
Destitutus ventis, remos adhibe
– Latin Proverb
Mondays are often so crazy workouts get shelved. Let’s put an end to this. Here’s a WOD that can be fit into any random 30 minutes.
WOD
Pick your three favorite body weight exercises (for example: push-ups, burpees, lunges). Focus 10 minutes on each trying to max out reps while preserving good form. Can be done as a straight 30 minutes or 3 separate 10 minute workouts. Just get it done!
WOD for 5-15-12
Take calculated risks.
That is quite different from being rash.
– George S. Patton
CLICK HERE to check out our blog which is hosting tonight’s WOD and brought to you by Gaspari Nutrition.
They can because they think they can.
-Virgil
WOD
“Lumberjack 20″
20 Deadlifts (275/185)
Run 400m
20 KB swings (2pood/1pood)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 Squat Cleans (95/65)
Run 400m
Make sure you do BOTH a solid warm up and cool down.
Need a video to help you out with this one? CLICK HERE for a video created just for you by CrossFit Dilworth,located in Charlotte, NC.
You can’t plow a field by turning it over in your mind.
-Unknown
Stop thinking about doing a workout each day. At some point you have to stop making plans, and start traveling. Today is the perfect day to take on the WOD as part of your daily routine.
WOD
Go for a 1-hour moderately paced run. Keep first 15 minutes dedicated to warming up – gradually bringing yourself up in pace. At minute 15, however, start pounding out 10-30 burpees each mile you do, or instead, do 10-30 burpees at regularly scheduled intervals (every 5 to 10 minutes). Finish run strong with 10-30 burpees. Make sure you do a cool down routine that includes stretching.
Adversity causes some men to break; others to break records.
-William A. Ward
Hill Repeats (aka Adversity Training) are a great way to make quality fitness gains in a compressed amount of time.
WOD
1-2 mile jog/run warm up. Be sure to do some accellerations towards end of warm up that take you to high intensity very briefly. A solid warm-up is vital for this workout.
Find steep section of Earth.
Explosive run 30-60 seconds going up.
2 minutes recover walk on way back down.
(advanced athletes can do with additional weight such as sand bag or weighted vest)
For our flatland spartans, please consider experimenting on variations of this WOD with stairs, bleachers, stair climbers. Or drag a tire with a rope. That always works, too.
Repeat Hill Inteveral 4-12 times before going into light jog for cool down. Stretch.
Begin to be now what you will be hereafter.
- William James
If you want to be a Spartan Race finisher you better start training like one. Just sayin’.
WOD
Tomorrow go for distance. Running or hiking. Your choice.
Runners: shoot for a ‘conversation pace’ because this should be your longest run of the week. One hour minimum.
Hikers: go long. 3-4 hours minimum. Maximum? Try and be back by Monday morning…
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Training buddies help keep you moving forward.
WOD for 5-20-12
Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.
- Thomas Jefferson
Here’s a workout to just DO. You don’t need any fancy gear or a whole lot of time. Just commit to doing this workout and define your current fitness with the results.
This is a good workout to do periodically to bookmark your progress. Never get discouraged, only get inspired to do better next time. You succeed by trying the WOD – most people won’t even get that far.
WOD
Warm Up: Jump rope, do jumping jacks, and throw down some burpees - 10 minutes.
Strength:
2 minutes push ups
2 minutes crunches
max pull ups
2 minutes crunches
max push ups
Endurance: 2-4 mile tempo run
Cool Down: Stretch
Tags: Master WOD Archive