Spartan SGX Training – July 15th-21st, 2019
Congratulations to Andrew Lucero and Rusty Cooper for completing the Spartan Super in Fort Carson, Colorado today! 💥💪
This was Rusty’s final race to earn his Trifecta Medal for completing a Spartan Sprint, Super and Beast! Super proud of you Rusty! Your hard work paid off! 😎
On Wednesday Andrew found out that 511 Tactical is now a sponsor of Spartan Race and they have created a special challenge and medal for anybody that will complete a Spartan Race with a 511 Tactical Plate Weight Vest. It is a 20 pound vest and creates an even better challenge. They are doing this to raise awareness for fallen heroes and those that protect us and our freedom. 🇺🇸
This turned out to be an even harder challenge than Andrew expected but he dug deep and finished the full race with the vest! Proud of you Andrew! Way to go!! 👍💪
We have a Spartan Class on Monday and Wednesday at 7:00pm and Saturdays at 7:00am – Coached by Spartan SGX Coach Andrew Lucero!
For the Thursday Run Workout meet at Williams Field High School at 5:30am. Please park across the street at the church and walk over.
Eccentric Ring Pullups (3-3-3-3-ME)
5 seconds on descent
Spartan SGX WOD
Sandbaggin’ (AMRAP – Rounds and Reps)
AMRAP 16 (With a Partner):
*7 Sandbag Ground-to-Overhead (75#/50#)
*7 Front Squats
Max Distance on Rower
-*After partner 1 completes sandbag movements, switch with partner 2 and add 1 repetition to each movement every round-
Tuesday – Running Day
400 Meters Easy
Workout Details: This is a very high intensity workout. Get in a thorough warm-up that must include dynamic warm-up drills as well as stride outs to prepare the muscles for the speed they are going to experience in this workout. Adding some acceleration drills into your warm-up will also help the muscles be 100% ready and rock and roll. Example: 5 sets: (5 seconds acceleration, 5 seconds hold, 5 seconds decelerate, with full recovery between sets
Repeat 6 Times:
Sprint 100 meters, no rest, 200 meters very fast run
Rest 2 minutes between sets
400 meters Easy
Stretch and Foam Roll
Wall Sit Wednesday… Again… (AMRAP – Reps)
1:00 Wall Sit (35#/26#)
0:30 Max Goblet Squats (53#/35#)
1:00 Wall Sit
10 Goblet Squats (53#/35#)
Spartan SGX WOD
Sweet Sixteen (Time)
4 Rounds for Time:
16 Dumbbell Burpees (50#/35#)
16 Dumbbell Overhead Lunges
16 Dumbbell Snatches
-Burpees: 2 Dumbbells-
-Lunges/Snatches: 1 Dumbbell-
Running Workout – Meet at Williams Field High School at 5:30am
1700 meters, 1300 meters, 900 meters, 500 meters with 5 minutes rest between sets.
Every interval alternates between an easy 200 meter run (“jog”) and a fast 200 meter run (1 mile PR Pace) with the final finish of each interval ending with a 100 meter max effort sprint. There is a 15sec rest just before each 100 meter max effort sprint.
A good target time for your ending 100 meter sprints is your 400m personal record pace. As example, an athlete with a 400 meter PR of 80 seconds would target a 100 meter sprint time of 20 seconds.
FRIDAY – Running Day
9 Mile Run at an aerobic/conversation pace.
If your goal is to improve your running/Spartan Races and run some races you need to throw in a long run each week. It is very important that you get this time on your feet no matter what your pace is. This run is something you will do in place of a CrossFit Workout.
Discuss the distance with Andrew or Kris to come up with a plan!
10 Minutes of Stretching and Foam Rolling
Spartan SGX WOD
22 Too Many (Time)
2 Rounds for Time:
22 Air Squats
22 Hand-Release Pushups
2:00 Plank Hold
22 Walking Lunges
22 Wall Balls (20#/14#)
22 Dead Hang Shoulder Taps
-If you have a 20#/14# weight vest, wear it-
A recent report released by the Department of Veteran Affairs (VA) states that every day approximately 20 current and former military service members take their own lives.
There are a number of reasons for this startling statistic, among them: post-traumatic stress (PTS), the effects of traumatic brain injury (TBI), challenges of adjustment and transition after returning home from a deployment, and the negative stigma in the military community around seeking help.
The military service members are not the only ones suffering. The families are left suffering from complicated grief long after the loss of a loved one.
22 Too Many is a 501(c)3 non-profit organization that cares deeply and passionately about our nations military community. Through various events, we seek to serve as a living memorial, reduce the stigma by increasing public knowledge and awareness of PTS, share helpful resources, and provide support and comfort to the grieving families left behind.
Please visit www.22toomany.com for more information.
Rest Day – This is a great day to relax, stretch, foam roll, sleep extra, take a nap, read and recharge for the next week!
2019 07 14