by Jason Jaksetic and Carrie Adams

Spartan Race is known, in part, for our challening WOD series (Workout of the Day).  We combine, speed, strength, endurance, and agility that is a well-rounded training approach.  In an effort to show you how we eat our own cooking, we embarked on a journey about 30 days ago to see how two very different athletes manage the Spartan WOD’s for 30 full days in a serie we called “He says, She Says.”. Carrie Adams aka Shawty Spartan and Jason Jaksetic aka the Barn Beast got to work for 30 days bringing you the play by pay.  Here’s the wrap up and list including an epic soundtrack!   Get some, Spartans!  To sign up to receive them directly in your inbox go to www.spartanrace.com/wod.

This 30 days is a great program to get you either in fighting shape, get you ready for a race (Carrie and Jason both had races during their 30 days) or off the couch and feeling better.  We each have individual goals, different terrain, equipment, etc.  Do what you can to make it work and push yoursevles!  Send us your videos and pictures of you going through the challenge and getting Spartified and get signed up for a race!

She says: There comes a time in your life when you have what you want or you have excuses and reasons why you don’t.  If you haven’t started, start today.  If you have been training, go further, faster, and push harder.  Whatever it takes.

He says: Always go too far, because that’s where you’ll find the truth

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[Editor’s note: We are furiously compiling the WOD 30 day challenge into one post so you can have all of our workouts in one place!  We’ll be gearing up another 30 day challenge soon!]

by Jason Jaksetic and Carrie Adams

6-16-2011

WOD w/u jog
10 pull ups
50 squats (body weight, sand bags, or weights)
50 burpees
Repeat 3 to 5 times

She says: “THREE DAYS LEFT OMG!”

I have to say, my upper body has changed physically quite a bit since we started.  I still have to work on the pull ups but I am really noticing my strength has improved and my upper body shape has changed.  My arms are getting pretty ripped.  I LOVE IT.

Soundtrack: “I Got ID” by Pearl Jam

He says: “Death Race. Death Race. Death Race.  That’s all I can thin about.”

I cracked this one out pretty quick.  I’m staying focused on June 24th.  I have some other big races coming up soon (you’ll hear more about that soon) but for now it’s all Death Race all day.

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by Jason Jaksetic and Carrie Adams

WOD 6-14-11 guest appearance! Forged Athlete gym in Omaha, NE gets it done today!

w/u Prowler Sprints x 4
super sets
2A) KB/DB 1 Arm Snatch 10, 8, 6, 4, 2
2B) Box Jump 2, 4, 6, 8, 10
3A) Sandbag Push Press 4 x 6
3B) Strict Pull Ups 4 x submax
4A) Kettlebell Swings 3 x 15
4B) Handwalks 3 x max
5A) Heavy Sled (tire) Drags x 3
Run two miles

She says:That was AWESOME! Thanks Travis and Joe!  Video footage of me pushing a sled and dragging a tire is rad…”

www.theforgedathlete.com

Soundtrack: “Demon Speeding” by Rob Zombie.

Gym: Forged Athlete in Omaha, Nebraska

WOD 6-15-11
Schedule a morning & evening session. Or workouts at least 4 hours apart. These sessions compliment each other as to rip your upper body up.
Morning: 3 sets of push-ups (max out reps) with 5 min recovery

Evening: 9 sets of chin-ups…same amount of reps each time with 60 seconds recovery in between.

She says:Working out twice worked out perfectly today…but my arms won’t work tomorrow.”

Okay, push ups are just not my favorite thing ever.  But I did 60, 52, then 47.   

Chin ups are still a problem, but I am getting so much stronger in my upper body.  First three sets I did 3 unassisted.  Then I did 20 assisted for the remaining six sets.  My sandbag T-Rex is helping me get there!

He says:I’m recovering well from the long crazy weekend of training.  No sense killing myself before Death Race.”

I tried to do Sunday’s workout immediately after 24 hours of hiking over 55 miles with a 40lbs back pack over two Vermont summits (my long run).
Yeah, well….it didn’t work out to well.  I just lay face first on floor.


Waking up Monday morning, I only stretched and did all my god damn Spartan work I probably should have been doing Saturday and Sunday when I was wondering the mountains.

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by Jason Jaksetic and Carrie Adams

Weekend WOD Wrap-up

June 10th

warm up gradual during a 3-4 mile run
then
max # lunges in 5 minutes
max # push-ups in 5 minutes
max # of burpees in 5 minutes
recover 3 minutes between each exercise

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by Carrie Adams

[Editor’s note: If you think your gym can give the Spartans a WOD that will challenge us, email carrie@spartanrace.com with a 2 minute video that includes a demo of your WOD and an email description of the WOD itself and why it’s Spartan Strong and you may find yourself on our blog and FB page!]

I headed to Omaha Nebraska’s Forged Athlete Gym for a good ol’ fashioned ass kicking last week and owner’s Travis Stoetzel and Joe Chizek treated me and my friend Casey to a really awesome workout!  These guys mean business and they train hard and aggressive!  Loved every minute of it!  I got to push a sled and even drag a tire filled with weight.  I felt like the Barn Beast for a second…

Travis blogged about it and I couldn’t have said it better myself so here it is in Travis’s own words from website – http://www.travisstoetzel.com!  Thanks for a great day and a whole new brand of soreness I haven’t had in a while!

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by Jason Jaksetic and Carrie Adams

The Katya (Includes Soundtrack)

Johnny Cash “God’s Gonna Cut You Down

Placebo “Running Up That Hill

Awolnation “Sail

Warm Up 10 minutes of 80 lb. sand bag Turkish Get-ups
Three rounds for time:
RUN a 50lb. sand bag out 250 meters sprint back
21 – wall burpees
15 – pull ups
9 – sand bag squat cleans
Rotate the order of burpees, pull ups, and squat cleans each round.
c/d run 2 miles

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by Jason Jaksetic and Carrie Adams

WOD:

The USMC Physical Fitness Test
w/u run a mile
Pull ups until you drop (Spartan women too no flexed arm hang)
Crunches in two minutes
Three mile run – for time.
c/d run another mile
Not enough? Do it again.

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by Jason Jaksetic and Carrie Adams

griff

www.crossfit.com

Spartan WOD: The Griff  In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Four rounds for time

Run 800m forwards

Run 400m backwards

Run 800m forwards

Run 400m backwards

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by Jason Jaksetic and Carrie Adams

daniel-th

Daniel Crabtree

CrossFit Hero Workout: Daniel
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.  He left behind a wife and daughter.  We are so grateful for his sacrifice.
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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by Jason Jaksetic & Carrie Adams

WOD:

w/u one mile
Run 800 hard
20 Squat jumps
Run 800 hard
20 box jumps
Run 800 hard
20 Tuck jumps
Run 800 hard
20 Lateral Jumps over box
c/d Run 1 mile
Figure 8 abs with medicine ball – 60 seconds
Plank 5 mins

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