This January, the entire month of Spartan WODs was designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run outside as we revisit this staple Spartan WOD.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here: http://bit.ly/SpartanBootCamp

Sign up for your Spartan Race today: http://bitly.com/SpartanRACE

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This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here: http://bit.ly/SpartanBootCamp

Sign up for your Spartan Race today: http://bitly.com/SpartanRACE

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This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here: http://bit.ly/SpartanBootCamp

Sign up for your Spartan Race today: http://bitly.com/SpartanRACE

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by Carrie Adams

When the average person thinks of Valentine’s Day, they envision fragrant bouquets of flowers, heart-shaped boxes of chocolate, elegant dinners on the town, expensive bottles of wine, and maybe even tiny boxes filled with sparkly diamonds.  When a Spartan thinks of Valentine’s Day the vision involves less of the chocolate and roses and more of the blazing fires, muddy pits, slippery walls, and barbed wire low crawls.  What could possibly be more romantic?  (Keep reading, there’s a WOD here too.  We can’t let you off the hook without getting you sweaty first!)

The Reebok Spartan Race series is well underway in 2013.  With SoCal and Arizona already logged an an upcoming Super Spartan race in Miami February 23 and 24th, Spartans are looking forward to their Spartan finishes.

But on this most romantic of days, we recognize that our races offer a unique opportunity for active couples to come have fun, push themselves together, and ultimately share a unique experience that will be unforgettable at any stage of a relationship… And if you’re single and looking for love, we’ve got you covered too.  I mean, have you seen the hard bodies that come to our races?

While finish lines are places of triumph and the end of a race, sometimes they are something else entirely, the beginning of a new life for a couple.  We’re no strangers to seeing love blossom on our muddy battlefields.  We’ve already had four marriage proposals in 2013!  (They’ve all said “yes” by the way.)

Our founder Joe De Sena proposed to his wife on a race course, as did our storied Race Director Mike Morris.  In fact, just this year, Spartan staffer Jennifer Sullivan married her muddy Prince Charming after meeting him at the original Hurricane Heat in Boston in 2011.   And from that day in August of 2011 Jennifer and Danny went from strangers, to friends, and then on August 23, 2012 they became husband and wife.

Sullivan and Allen

So, on this day of love and romance, don’t just go for the traditional, there is a great big muddy world out there!  (Not to mention seven foot walls,  sandbags, and single track trails.)

How better to celebrate your love, or find it?  We can’t imagine anything more romantic.  Get signed up!

Diamonds are optional.

Not sure you’re ready?  Here’s a WOD we posted to get you ready.  Let’s get physical.

Sharing the Burden Together:  A Valentine’s Day Spartan WOD

The weight of the world is a trifle, if we all put our two fingers under it and try to lift together.

- Vera Nazarian

Warm-up
Spartan Stretching
25-50 synchronized jumping jacks.

Main Set:
5k walk/run/hike with 1 sandbag/log/rock/child
25-50 synchronized burpees

Cool Down:
We’ll leave this up to you.  Feel free to start on the far end of the intensity spectrum, but try and work it down to deep, long stretches and massage.  Take a hot bath, and, if and only if you burned over 1000 calories together, grab some chocolate.

Spartan Fit Tip:  If you are going to consume chocolate-y goodness, post workout is a great time to let this empty carb into your system.  Here are some facts to ease the guilt of bringing a glass of chocolate milk with you into the bath tub.

-  A 2011 Swedish study found that women who ate more than 45 grams of chocolate a week had a 20% lower risk of stroke than those who had fewer than 9 grams a week.

-  Being high in fiber, dark chocolate can help you feel full, so you’ll eat less.

-  An ingredient in chocolate is theobromine which seems to reduce activity of the vagus nerve, which is the part of the brain that triggers coughing.

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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

It’s long been the Spartan message that training for Spartan Races ensures that runners are Spartan Ready on race day.  Whether you are coming to the race to compete or just finish, training is an integral part of the process!  We offer our own WOD’s that focus on strength, endurance, and power – all elements necessary for success on the challenging Spartan courses.  You can sign up to get them in your inbox HERE.

When it comes to Spartan training, we often hear from the endurance community and the endurance experts in the field.  Recently, Endurance expert Rich Airey who gave us his insight into how to best prepare for a Spartan Race…and not surprisingly it all comes down to goal-setting.

Rich Airey, Endurance Expert

I was recently ask how I would go about training for a Spartan Race?  My response was, “how well do you want to do?”  When it comes to endurance racing your goals will determine how specific your training needs to be.  Training to win and training to finish are two completely different animals but regardless of your goals there are a few things to focus on.

Priority number one should be your run training and the length of your Spartan Race will determine the volume you should run.  I wouldn’t recommend attempting a 12+ mile race over mountainous terrain on limited run training, not if you enjoy the experience.  If your intention is to suffer then by all mean neglect your run training.  Obstacles or not the good majority of the event is still running  I would recommend adding technique drills, intervals (long & short, time & distance based), hill training (don’t forget to practice  going fast down too) tempo/threshold runs, long runs as well as obstacle specific runs.  By no means do I expect you to incorporate these 5 things into your training every week but it would be good to do 2-3 every week and the technique drills can be used as a warm up for your run training.    The more efficient you become the easier it will be getting from obstacle to obstacle.

Several friends completed the Super Spartan in Temecula CA and many others that attempted the Death Race in VT.  They all used CrossFit or some form of high intensity functional movements mixed with max effort lifting as the strength program to prepare for the obstacles. They were doing so 3-5 x’s a week.  The running and the terrain is what they were most challenged by.

Your background and your goals will determine how specific and how demanding your training will need to be in order to insure success as you take on the challenge of an endurance event like the Spartan Race.  Like it or not, running is the bulk of the event, so you may want to invest a good amount of training to the run.  Not just head out the door and go run, add some specificity to your running.  Don’t neglect your strength program either. Finding a balance between both will be the key to your success.  No matter what you do be ready to suffer this isn’t your local 5k/10 that’s for sure.

Think you are ready to take on a Spartan Race?  Click HERE and get signed up!  You won’t regret it.

[Editor's Note: Guest blogger, Rich Airey is a running and strength coach originally from Point Pleasant, NJ. As an Endurance Biased Strength and Conditioning coach living in San Diego, CA, Rich travels the United States educating on running mechanics, strength and mobility as well as injury prevention and nutrition.

As a private coach, his clients range from those seeking improved fitness to USA Olympic Trials Qualifiers. Rich was a Special Education teacher and has coached high school runners for 10 years, 24 of them earning All-American status under his guidance. While racing for Monmouth University, Rich was the NortheastConference steeplechase champion and held the 10,000m school record. He continues to race extensively, competing in 5ks, marathons, ultras.]

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WOD for Tuesday, May 15th, 2012

~By James Villepigue CSCS & Hobie Call

Hobie Call

How are you, Spartans? If you’ve been following the weekly WOD, you will surely be seeing the fruits of your labor by now.

We have another mighty WOD for you today and it’s brought to you by Gaspari Nutrition…sports nutrition for the best of us!

Today’s WOD is a full body barrage and can be done with minimal equipment. All you’ll really need is a sturdy ledge, branch or Pull-Up bar and you’re off to the obstacle races!

Today we’ll be focusing on a strength exercise followed by a run.

You’ll be executing a total of 8 exercises, which makes up one full cycle. You may repeat cycles based on your level of conditioning.

Here’s how each superset sequence will look and work:

1.  1 set of 20 Pull-Ups – Here’s the deal. If you can do full fledge Pull-Ups, do them – if you need to take a quick rest before you’ve hit the 20 rep mark, use your muscle math and jump back in from where ever you left off and add two reps for each rest you take. For those of you who cannot YET do a full Pull-Up, get yourself some sort of a platform so that you can easily hold on to the bar with arms fully extended (I don’t want you having to jump up to grab the bar) and for each Pull-Up, jump into the rep to give yourself bit of a boost. Make sure that your upper body is responsible for the bulk of the work and not simply the force generated from your legs and inertia.

2.  Run for 3 minutes at a moderate speed

3.  1 set of 14 Pushups into arm opposing leg lifts – Perform a full Push-Up and at the top, immediately raise your right arm and lift your left leg high. Perform another full Push-Up and now switch the arm/leg. Make sure that your arm and leg lifts happen right as you push up to the top position…it should be a seamless transition.

4.  Run for 5 minutes – First 2.5 mins at faster pace and last 2.5 mins at moderate pace

5.  Jump Squats & Speed Squats – Perform 15 Jump Squats and finish with 25 speed Squats – Proper form is a must here-Head up, chest out, shoulders pulled back and kept down, abs tight, arch the lower back and stick the butt out. Bend at the hips first, not the knees. I want you to lower your body slowly and from the bottom position, explosively jump as high as you can!

Once you’ve completed 15 consecutive Jump Squats, without rest, perform 25 bodyweight speed Squats. Your legs will be fired up!

6.  Run for 5 minutes at a moderate speed – Your legs may be exhausted, so be conscious of them and stay strong during your run.

7.  1 minute Plank into 30 Bicycle Maneuver into 1 minute Plank into 30 Bicycle Maneuver

8.  Run for 3 minutes at a fast pace – rest if you need to, but when you can, get right back into it!

Repeat 2-3 Times!

As always, please have a timer with a beep indicator to ensure that you keep tabs on your work time. At the end of each cycle (the 8th exercise), you’ll have a 1 minute break.

If you need to take more rest, do so, but no cheating yourself!

As always, please have some cool water, a towel and a timer with you.

Please remember to let Hobie and I know how you did!

Keep Going!

James Villepigue & Hobie Call

Did you catch last weeks feature WOD in this series?  CLICK HERE

Does reading this WOD make you want to register for a Spartan Race?  To find a race near you CLICK HERE

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WOD for Wednesday, May 9th, 2012 brought to you by Gaspari Nutrition

~By James Villepigue CSCS & Hobie Call

WOD are you Spartans up to today? Here’s today’s Spartan Workout of the day, presented by the one and only, Gaspari Nutrition…sports nutrition for the best of us!

Today’s WOD is a little off the beaten path, but that’s what obstacle race training is all about; stepping off the pavement and into some wild terrain!

Today we’ll be focusing on upper body, cardio and core. You’ll be focusing on pull-ups, chin-ups, jump rope and the standard plank exercises.

You’ll be executing 20 total sets of exercise today, performing a specific superset sequence using two exercise movements for 10 sets and then another pair of exercise movements for another 10 sets.

Here’s how each superset sequence it will look and work:

  • 1st: 5 Sets of 10-12 Pull-ups X 5 sets of 1.5-minute Plank – 1-minute rest
  • 2nd: 5 Sets of 10-12 Chin-ups X 5 sets of 75 reps of the Bicycle Maneuver – that’s 75 per side! – 1-minute rest
  • 3rd: 5 Sets of 150 jump rope X 5 sets of 1-minute Plank – 1-minute rest
  • 4th: 5 Sets of 100 jump rope X 5 sets of 1-minute Plank – 1-minute rest

Please have a timer with a beep indicator to ensure that you keep tabs on your work time. At the end of each 5th set, you’ll have a 1 minute break – It’s not a lot of rest, but it’s the type of training develops race worthy conditioning!

As always, if you feel like you need to take more rest, take it, but DO NOT sell yourself short, Spartans!!!

Exercise Descriptions:

Pull-ups: You’d be surprised where you can do a chin-up or pull-up. Look in your home for a sturdy ledge or outside for a fairly low hanging horizontal branch. Make it fun and challenging!

Take a shoulder width overhand grip and grip that handle as hard as you can (grabbing the handle with a tight grip will help to prepare your body for the exertion – Make every muscle in your body rigid just before you begin pulling up).

Before you begin, stick that chest out, keep those shoulders pinned back and depressed down, abs tight, arch that lower back, bend at the knees and interlock your ankles, look up to where you want to pull and as you pull up, begin your exhale and think about driving your elbows down into the ground below you.

Chin-ups: Take a shoulder width or narrower underhand grip and keep those elbows closer to your sides. Now, follow the same form as the Pull-up.

Plank:  Get on the floor and face downward. Take a modified pushup position, where your forearms are positioned on the ulna/pinky down with palms facing each other, but fists clenched. Forearms are in straight line, parallel to one another. Get up on your tiptoes and keep them rigid. Legs are completely straight and maintained in a tight position. Keep a neutral spine and make sure that the spine is straight and doesn’t dip down or peak up. I want you to focus on keeping your abdominals contracted throughout the full 1-minute, as this will both help to keep a rigid and straight spine, plus will further engage those abdominal muscles.

Jump Rope: Nothing fancy here, folks. Feet are hip width or closer. I want you to keep your hands down low and when you jump, allow the wrists to flip with the jump, so that the rope follows your jump pattern. This will ensure that your timing is accurate and will help prevent the rope from catching your toes. The objective is to keep the jump shallow, but keep the jump rope speed as rapid as you possibly can! If you find that you keep catching the rope on your toes, hang in there…it’s a simple timing issue and will be solved with some patience and commitment. I promise!

As always, please have some cool water, a towel and a timer with you.

Please remember to let Hobie and I know how you did!

Keep Going!

James Villepigue & Hobie Call

 

 

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Master WOD Archived

Spartan Race WOD Archive 5.1.12 to 5.6.12

by Jason Jaksetic

Are you signed up to receive your daily inspiration and WOD in your inbox?  If not, CLICK HERE.

WOD for 5.1.12

We become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions.
-Aristotle

Perform.  Nothing fancy.  Just perform.

WOD

warm up with jump rope or easy jog

Push ups to failure
Run 1-3 miles
Pull ups to failure
Run 1-3 miles
20-100 crunches

cool down with a stretch

 

WOD for 5.2.12

Another great WOD brought to you by Gaspari Nutrition!

http://blog.spartanrace.com/wod-for-5-2-12-brought-to-you-by-gaspari-nutrition/

 

WOD for 5.3.12

When you come to the end of your rope, tie a knot and hang on. 

-Franklin D. Roosevelt

 

The goal of training is to push you to your limits.  Get there and hang tough and you will get stronger.

WOD

Warm up: 1 mile jog and/or jump rope.

Main Set:

2-5 mile tempo run.  (What is a tempo run?  It’s not a jog, that’s for sure.  10k race pace is a good place to start.)

2-5 100 meter sprints a 3-4 minutes recovery

25-100 crunches

10-50 burpees

Cool down:  stretch

 

WOD for 5.4.12

From one thing, know ten thousand things.
― Miyamoto Musashi

The burpee is an exercise that works you from top to bottom.  There are no fancy gadgets involved.  It’s just you and a movement, that, when done right will rip you up for whatever your goals are.

WOD

30 minutes of burpees

Every minute to a set number of burpees.  Example, 1 burpee per minute for 30 minutes will give you a 30 burpee workout.  Start there if you are a beginner.  If you are more advanced you can shoot for 3-5.  NEVER sacrifice form for reaching higher numbers.  It’s easy to brag about high numbers when you use bogus form!

 

WOD for 5.5.12

It’s not that I’m so smart, it’s just that I stay with problems longer. 

- Albert Einstein

Get outdoors this weekend.  Try something new that will work new muscle groups.  If you are traditionally a runner, go kayaking or canoeing.  If you are tearing it up in the weight room all week, try running.  We are only as strong as our weaknesses.  Find your weakness, decide to eliminate it, and then stick to this resolution

Wod for 5.6.12

Rest is for the weary, sleep is for the dead.

Today you should have been smart by training a weakness of yours.  Tomorrow go long your favorite discipline.  Runners, cyclists, swimmers, hikers – let’s see some high mileage.  If you are in the gym, make it a long sessions.  You will benefit from that extra time you bank!

 

CLICK HERE FOR THE PREVIOUS MASTER WOD ARCHIVE

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Spartan Race WOD Archive 4.24.12 to 4.30.12

by Jason Jaksetic

4.24.12

Every week we are pleased to present a WOD brought to you by Gaspari Nutrition.  CLICK HERE for this week’s WOD that is hosted on our blog.

4.25.12

Even if you fall on your face, you’re still moving forward.

-Victor Kiam

Faster is a quality goal. Let’s work on speed.
WOD

Mile repeats. (track is optimal, but road/treadmill is fine)

15-20 minute warm-up run, put in a handful 100 meter accelerations to loosen up

3-5 one mile intervals with negative splits.  This means you run a one mile split around 5k to 10k race pace.  Each interval you run try to push it a little bit faster.  Recovery should be no longer than half the time it took you to run 1 mile.
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Cool down with a jog, walk, then stretch

4.26.12

The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt.

-Max Lerner

We are all growing as athletes daily.  But you have to take the first step to get on the path and start the process so that the rest will fall into place.  Here is a great workout to do even if you have limited time during the day.  Try not to obsess about how many reps and sets you do as you structure the numbers below according to your needs.  Doing 10% of a WOD is better than throwing yourself 100% on the couch.
WOD

warm up:  fast walk/jog/jump-rope

Main Set:
50-200 body weight squats
20-100 push-ups
jump rope
4 minute plank
50-200 lunges
10-50 pull ups

cool down:  stretch or hit up a yoga class

4.27.12

An ounce of performance is worth pounds of promises.
– Mae West

Time to stop reading WODs and saying ‘if only…’. Time to start training now, not ‘next week’. Not later now. Now now!
WOD

1 mile warm up jog

Main Set (repeat 3-8 times)

400 meters hard run then 30 burpees
1-2 minutes recover
30 burpees, then 400 meter hard run
1-2 minutes recover

10 minute cool down jog and stretch

4.28.12

The road to Easy Street goes through the sewer.

- John Madden

Hill Repeats.  Get after them!
WOD

warm up: 15 minute jog

6-8 hill repeats on steepest gradient you can find.  Run 30-90 seconds HARD.  You can do a set time for interval or set distance.  Recover 2 – 3 minutes between sets.  If you are doing this right you should be exhausted after 2-3.  Stay strong to the end.

Cool down:  Walk then stretch

4.29.12

There is no secret to success. What exists is the result of preparation, hard work, and learning from failure. 

-Colin Powell

WOD

Sunday is our long day for aerobic conditioning. Make it a fun run through the park or a suffer-fest of hiking. What is your ‘long’ workout? That is up to you.  But make it count.  Back off on your usual intensity and stretch this cardio workout out so that you spend at least one continuous hour with an elevated heart rate.

4.30.12

Tomorrow’s WOD in it’s entirety can be found at our blog.  It’s is the third installment in our Signature Founder’s WODs where the people behind Spartan breakdown their favorite workouts.

Barn Workout WOD

1. 30 Burpees
2. 30 Burpee/Pullups
3. 30 Pullups
4. 30 Box jumps
5. 30 Medicine Ball Squat Throws
6. 100 Jumping Jacks
7. 300 crunches
8. 30 body weight squats
9. 30 side kicks (each side)
10. 30 jumping lunges
11. 30 curls
12. 30 Tricip overhead presses
13. 30 frog jumps
14. 30 squat jumps
15. 3 x rope climbs

Stretch

Typically a workout like this is done after an outdoor workout.  Here is a short one to do first:

1. Stretch for 5 minutes
2. 10 x 100 yard sprints with 1 minute break between
3. 100 burpees
4. Slow 1 mile jog
5. Stretch for 5 minutes

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