Tag: obstacles

We Are Spartans!

Yesterday I did a 4.7 mile Spartan Race with a group from CrossFit Full Strength. It was a lot of fun and we all did really well. I was 13th in my age group and 70th overall for men on the day, both in the top 10%, with a time of 1:08:01. After going out for food and drinks I was exhausted and slept over 10 hours last night. Was feeling a little tired this morning, but not too bad other than my hips are really tight. Let myself recover some more and went in for the 5:15pm class.

2013-spartan-race-az

Warm-up

2 Rounds

  • 500m Row
  • 3 World’s Greatest Stretch (each leg)
  • 5 Inch Worms
  • 10 Leg Swings (F2B and S2S, each leg)

Strength

5 Sets

  • 2-4 Front Squats
  • 3-5 Back Squats
  • 2m Rest

Holy shit! Super setting front squats with back squats is the toughest squat strength day I’ve ever done. I nearly passed out during the last 3 sets and was sweating more than I did from WOD.

Weight Front Squats Back Squats
135# 4 5
165# 4 5
195# 4 5
225# 3 3
255# 2 5

I had a plan going in to get to 255# by going up 30# each set. It’s always nice when that works out! I hit 255# for a front squat 2RM last week and for a back squat 5RM the week before. Could I do them back-to-back though? Hell yeah! I don’t think I could have gotten another rep at each one. I did take it a little easy on my reps in the 4th set, but I’m ok with that since it allowed me to get heavy and I still hit the minimum reps. Thrilled with this after an exhausting day yesterday. Walking for the next few days might be tough.

WOD

2 Rounds

  • 50 Push-ups
  • 100 DU
  • 75 AbMat Sit-ups

I ordered the SR-1 Speed Rope from Rogue, which came in on Friday. Tried it out for the first time today in this WOD. Damn it’s a heavy rope! I could really feel the fatigue from it. The handles are awesome, but I might swap out the extra wire that came with the Again Faster Revolution rope. Push-ups were by far the most difficult part of this for me (which I expected), but the last 50 sit-ups were pretty brutal and got slow, but I managed to do all of the sit-ups unbroken in both rounds. My time was 12:17.