Editor's Note: This is a sponsored post in conjunction with our friends at Spartan Race, who have challenged one BroBible staffer, new guy Buckeye, to run the next Spartan Race June 4 in Tuxedo, New York. First he's got to train...
For anyone interested in trudging through mud with me (or watching me suffer) I will be participating in the June 5 Spartan Sprint in Tuxedo, NY. Specific race time slot TBD.
Today's workout was the Crossfit Hero Workout "Daniel," named after and dedicated to Army Sgt. 1st Class Daniel Crabtree, who passed away in Iraq. When I first saw the lineup, I nearly chickened out. On the menu was a brutal 50 pull-ups, followed by a 400m sprint, 21 reps of 95-lb. Thrusters, an 800m sprint, 21 more Thrusters, another 400m sprint, and a final 50 pull-ups. It was just as miserable as that sentence was to read. Lucky for me, the included info on Sgt. Crabtree got me fired up, leading me to untuck the tail from between my legs and dive in head first.
Fifty dead-hang pull-ups is damn near impossible. With a rugby scrimmage coming up this weekend, I decided to substitute leg-elevated inverted rows with a 45-lb. plate on my chest instead. This saved me from guaranteed lat cramping/pain, while also serving as a counterpart pulling motion to the pushing that would be involved in the Thrusters (it's also a great movement for scapular health if performed correctly). Too often pushing movements are given all the attention, resulting in a muscular shit storm that takes shape in the pulling forward of your shoulders.
The rows went swimmingly, so I decided to really push it on the 400m, which resulted in a total frying of my legs. The front squat portion of the Thrusters then became pretty miserable, but felt great nonetheless. Though typically a little irritating on the knees, these do magic for your quads if you break properly at the hips first (rather than the knees), push through your heels, and make sure you maintain a tight (unrounded) lower back. I did these in sets of 5 with 15 seconds rest between sets, which made for a good pace rather than blowing my load on a maximal effort first set. The 800m sprint turned into an 800m jog, and the next set of Thrusters ended up being Spurters, with much less gusto in the follow-through push-press part of the motion. By the time I finished the last 10 reps of the second set of rows, I was gassed (and so sweaty that the lady who took the bar from me after the rows made me sanitize it several times).
If you're looking for something a little more hypertrophy-focused instead of yesterday's endurance workout, this is a great one, pushing the entire body in a 30-minute session. The running is getting noticeably easier after just three days of training, a testament to the quick effect that quality training can take on a body. Give this one a shot, and do it for the soldiers. Well played, Crabtree.
To sign up for the next Spartan Race in your area, go to www.spartanrace.com.