We’ve all been there. You duck under that first length of barbed wire and after having moved what feels like 20 yards, you look up and realize it’s closer to 2 or 3 feet. You take a peek over the wire and it seems like this crawl spans all the way into the next state.

Pro Team member Chris Rutz knows how you feel and as such, has helped with another episode of Buck Furpees and will now give you some pointers regarding how to train for and then beat the barbed wire crawl.

Don’t forget to check out the previous episodes of Buck Furpees on our Youtube Channel (link) and brush up on other videos including the Traverse Wall, The Atlas Carry, Rope Climb and the dreaded Spearman Throw.

See you at the finish line!

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by Carrie Adams

We’re back with another installment of some of our biggest stories of 2012!  Not surprisingly, many of our top 10 blog posts dealt with, what else, training and nutrition!  Spartans commit to a healthy way of living and it was clear that our community was paying attention and getting it done.

Some of our biggest blog posts of the year were centered around how to get fit and how to eat right.  In addition to providing resources on our blog, at Spartan HQ, we are trying to make it even easier to get these tips delivered to you, so if you want our daily WOD delivered directly to your inbox for FREE, click HERE.

Here are our three biggest training posts of 2012!

Breaking down the Warm-Up: As our own Spartan Coach manager Jeff Godin, Ph.D. CSCS always says, “Always start your workout with a warm-up.” Although flexibility and unrestricted movement may be important for long term injury prevention, static stretching and flexibility exercises are not an important part of a warm-up. Stretching moves a joint through its full range of motion, however it does this passively and does very little to increase the temperature of muscle. The warm-up should be active and move the joints through their full range of motion. The warm-up progresses from low intensity towards high intensity. For some, the warm-up may actually have them gassed by the end. The benefits of a warm-up include; increased tissue temperature, tissue compliance, energy metabolism, movement efficiency and reduced tissue stiffness. The warm-up can also be used to reinforce fundamental movement mechanics related to speed and agility. The warm-up should emphasize proper foot placement to promote acceleration and prevent deceleration.  Read the rest of the post by clicking HERE.

Spartan Ab 300:  In this post, Dr. Jeff gives a great ab workout for the ages!  300 reps never felt so good!  Click HERE for the full workout and breakdown.

Buck Furpee Day:  The burpee is quintessentially Spartan in that there is nothing wasted in the activity.   It carries with it efficiency,  and, therefore, concentrated effectiveness.  When you train, focus on training – don’t over-complicate things.  When in doubt, do burpees.  How did Buck Furpee Day go down?  Click HERE and find out.

Spartan Race Nutrition:

It should come as no surprise that training, while a critical piece of the Spartan equation, it isn’t everything.  You need the right fuel to get that Spartan body and keep moving!   Whether your goals are to lose weight, get lean, or perform better, nutrition has to be a part of your plan.  And if you’re not sure where to start and you want some help from the Spartan team, we have good news!  Just like our daily WOD’s we offer FREE daily Food tips and recipes as well.  Simply click HERE to get signed up for yours!

Eat to Live: Spartan Performance Nutrition: Not sure what to eat the night before a race?  This popular blog post solves that problem with ease!  Our own Spartan Champion and Chick Rose-Marie Jarry provides her favorite recipe for a pre-race trio.

Click HERE for the full recipe.

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by Carrie Adams

At last year’s Texas World Championships, elite racer Elliott Megquier was ahead of fellow elite Alec Blenis by about 100 yards.  Reaching the traverse wall towards the end of the race ahead of Blenis, Megquier fell almost halfway across and began his pentalty burpees as the crowd looked on.  Blenis reached the wall seconds later and also fell halfway through.  Even though Megquier was halfway through his set of the mandatory 30 Blenis finished his first and edged out ahead of Megquier, snagging a top five finish.  Burpees have meant the difference between a cash purse and a lonely car ride home, but for most of us, they’ve just mean a lot more pain on race day (and the several days following.)  Despite the burpee hangover, our runners keep coming back for more despite the harsh Spartan penalty that are also often featured in our Spartan WOD’s.  Let’s explore the Spartan burpee…

Meet your maker, Spartans.  The burpee is a  feared, abhorred, and often bringer of tears and pain at Spartan Races.  Sometimes the difference between a non-podium finish or a giant cardboard check.  At Spartan Races, we operate with a different set of rules than most races.  You don’t get to opt out of obstacles, oh no.  Don’t want to climb that 8 foot wall?  30 burpees.  Failed the monkey bars you say? 30 burpees.  Want to bypass the low crawl, drop and give me 30 (burpees, of course).  Didn’t quite make it across the traverse wall?  Yeah, that’ll be 30 burpees.  They’ve been a part of Sparta for a while, our Winter Death Race crew got real good at them last year, they did over 3,000 for their over 24 hours of effort.  We even had a founders Buck Furpees day!  Read about that HERE. 

The spear throw, a prime location for those relegated to doing burpees.  A fan favorite, it’s usually near the end of the course and the finish line.  Spectators swarm the fences to watch as Spartans advance cautiously, knowing how high the fail rate is on this intrepid obstacle.  Weighing the spear in their hands, the techniques vary but it often ends the same way… the thrower watching in horror as their mis-thrown spears bounce off the straw targets, fly recklessly off to one side, or the worst, when they almost land but fall dejectedly to the ground.  It’s always the same reaction.  The Spartan’s face falls and their head drops, knowing that the burpees are now imminent, and off they go to begin their, what else?  30 burpees.

What’s proper burpee protocol?  Not all burpees are made alike, but for starters, watch this video that demonstrates proper burpee form.  As Hobie Call has often pointed out, burpee form tends to degrade over the course of a race as athletes fatigue but a few landmarks hold true to executing a proper burpee and we’re going to give them to you so that you can perfect yours in time for your next Spartan Race.

Obstacle fail! 30 burpees on deck!

1. Chest to deck.  When you drop to the ground, you must execute a full push up with your chest touching the ground.

2. Press out of the push-up jumping your legs underneath your body so that you are in a squatted position.

3. Stand up, extending the hips, and jump off the ground with hands overhead.

Repeat 29 more times.

This 30 burpee penalty is often repeated several times over a Spartan course with finishers often comparing burpee statistics at the end.

“I did 150 burpees!”  says one, “Oh really?  I only did 90.”  Yes, in Spartan we say things like, “I only did 90 burpees today.”  Regardless of number, burpees numbering more than about seven are just a suckfest.  That might be why we love them oh so much.  So, don’t expect them to go away anytime soon from Spartan Race courses.

Want to get registered?  What’s stopping you?  Go HERE for details.

 

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