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The Spartan Tough AROOO! log


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#1 Spartan Tough

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Posted 13 September 2013 - 03:22 AM

Today (September 12/13)

Ladder circuit from hell....

         35 lb KB used

1A)  Narrow Stance Goblet Squats (8,7,6,5...1 rep)

1B)  10 KB swings

1C)  Bodyweight Sumo Squats  (8,7,6,5...1 rep)

1D)  10 KB swings

Do exercise A, then B...D, then repeat until down to 1 rep on A and C...the 160 KB swings are brutal!!

 

total time was 15mins 09 seconds...about 4:30 faster than last time I did this workout in July.

 

 

AROO!


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That which doesn't kill me....didn't try hard enough!

#2 Spartan Tough

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Posted 14 September 2013 - 12:50 AM

Today I had a great barbell complex planned, but my elbow gave out after the first clean. So I did 3 sets of dead lifts at 100 lbs and had to run to throw up. Tomorrow will be better.
That which doesn't kill me....didn't try hard enough!

#3 Spartan Tough

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Posted 15 September 2013 - 03:59 AM

Feeling better today.... Did a quick road trip type workout to get the blood pumping before I go to bed

"Invisible Fran"
21, 15, 9 reps
Squats and push-ups
Time of 2:13:08
Something to beat in the future
That which doesn't kill me....didn't try hard enough!

#4 Spartan Tough

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Posted 16 September 2013 - 09:07 PM

Quick but effective...

5 rounds

Front squat

Push press

Do AMRAP of each exercise then take a 2 min rest. Total reps completed is total score.

Today was 79 total reps at 95 lbs - elbow  still sore from the other day

Then did 3 rounds of 10 thrusters with an empty olympic bar with 1 min rest in between rounds


That which doesn't kill me....didn't try hard enough!

#5 Spartan Tough

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Posted 20 September 2013 - 11:11 PM

Ab workout today that was emailed to me from Spartanrace.com WOD

10 crunches

10 lying leg lifts

10 crunches

10 hanging leg lifts

10 crunches

10 mountain climbers (per side)

10 crunches

10 bicycles (per side)

10 crunches

100 second plank

 

Was struggling for the last 20 seconds of the plank, will be feeling this tomorrow or the next day for sure


That which doesn't kill me....didn't try hard enough!

#6 Spartan Tough

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Posted 21 September 2013 - 10:43 PM

Tried to do "the Seven" crossfit workout (scaled due to injury)...only got 4 rounds complete before the tank was empty

 

7 Dumbell shoulder presses (30lbs)

7 Thrusters (100lbs)

7 knees to elbows

7 Deadlifts (100 lbs)

7 Burpees

7 KB swings (35lbs)

7 Pullups

 

4 rounds = 30 mins 23 seconds

 

Will try again

 

 


That which doesn't kill me....didn't try hard enough!

#7 Spartan Tough

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Posted 27 September 2013 - 09:52 PM

Ouch....
Killer KB circuit
3 exercises, increase the reps each round

4 time:
Burpees over KB (1,2,3...10 reps)
Narrow stance goblet squats (2,4,6...20 reps)
KB swings (3,6,9...30 reps)

Managed all ten rounds in 25mins 43 seconds. 9:15 faster than when last completed on July 19/13

arooooo
That which doesn't kill me....didn't try hard enough!

#8 Spartan Tough

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Posted 01 October 2013 - 11:39 PM

5 rounds, 2 exercises, AMRAP, 2 minute rest between rounds, total reps at end...
Front squat
Push press
Note...as soon as bar is put down, that exercise is done for the round

My total today was 92 reps.
Not my best score, but better than on September 16 when I scored 79.
That which doesn't kill me....didn't try hard enough!

#9 Spartan Tough

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Posted 05 October 2013 - 12:20 AM

Ouch

Did my second attempt for the squats in three minutes.... Got 92...up 6 from the previous attempt:)

50 plate swings (like a KB swing) 25 lbs plate
50 barbell curls ...45 lbs bar
50 Kirk Karwoski rows (barbell shrug then row the bar up to your navel, hold for a second) 100 lbs
That which doesn't kill me....didn't try hard enough!

#10 Spartan Tough

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Posted 17 October 2013 - 03:56 AM

Nice BW pyramid workout to get the blood pumping

60 jumping jacks
50 lunges
40 squats
30 push ups
20 squat jumps
10 Burpees
20 squat jumps
30 push ups
40 squats
50 lunges
60 jumping jacks

Aroooo
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#11 Spartan Tough

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Posted 26 October 2013 - 04:36 AM

Attempted the bear complex
Power clean
Front squat
Push press
Back squat
Push press

Go through exercises top to bottom 7 times without putting down the barbell....that's 1 round
The goal is to do 5 rounds increasing the weight every time.
I completed 4 rounds and then was out of gas....
That which doesn't kill me....didn't try hard enough!

#12 Spartan Tough

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Posted 29 October 2013 - 10:30 PM

3 rounds:
10 push-ups
25 crunches
25 squats
30 lunges (15/ leg)
50 jumping jacks
60 second wall squat
That which doesn't kill me....didn't try hard enough!

#13 Spartan Tough

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Posted 31 October 2013 - 08:11 PM

We'll "Fran" and I are not friends at the moment..
Never done it before, had to scale the workout....
75 lb barbell and jumping pull ups
21-15-9 reps
9:26:88
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#14 Spartan Tough

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Posted 08 November 2013 - 07:05 PM

Something random before heading out to pick up my son
Dip bar knee lifts. 20. 20
Barbell shrugs 100lbs. 20. 20
Dumbbell hammer curl 30lbs. 10. 10
More to be done later
That which doesn't kill me....didn't try hard enough!

#15 Spartan Tough

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Posted 14 November 2013 - 05:00 AM

A little bit of cardio while at work. I really don't like hockey at all, but I will play 3 on 3 floor hockey every so often at work. To make it more fun, I am wearing combat boots and body armor.
That which doesn't kill me....didn't try hard enough!

#16 Spartan Tough

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Posted 15 November 2013 - 05:53 AM

Attempting the 50,000 lb one day challenge. Am done the nine core exercises and am at a total weight lifted so far of 32,460 which includes some KB swings.
That which doesn't kill me....didn't try hard enough!

#17 Spartan Tough

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Posted 15 November 2013 - 07:03 PM

Completed the 50,000 lb in a day challenge. Today was 250 KB swings and 60 burpee box jumps.
Completed with a half hour to spare.

Aroooo!
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#18 Spartan Tough

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Posted 27 November 2013 - 08:11 PM

P90x yoga today . Have been neglecting a good stretch so today was a good reminder.
That which doesn't kill me....didn't try hard enough!

#19 Spartan Tough

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Posted 03 December 2013 - 01:49 AM

Quick circuit to kick my butt.....
KB goblet squats
KB high pulls
DB military press
DB bent over row
Mountain climbers
DB RDL
DB renegade rows
DB alternating lunges
DB bicep curls
KB swings

First round = 10 reps/exercise, second round = 12 reps / exercise
20 second rest between exercises, 2 minute rest between circuits
Aroooo
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That which doesn't kill me....didn't try hard enough!

#20 Spartan Tough

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Posted 04 December 2013 - 04:41 AM

Day 2 of 30 day challenge to do something physical. Started out this morning by shovelling my driveway and sidewalk after the recent blizzard here. At least a couple thousand pounds of snow moved.
This evening decided to torture the legs a bit.....
15 Hannibal squats
15 second hold at bottom of squat
15 second rest
14 Hannibal squats
14 second hold at bottom of squat
14 second rest
13 Hannibal squats...
Continue down to 1 rep, 1 second hold, 1 second rest

***Hannibal squat is an air squat where you raise onto your toes at the bottom of the squat***
Aroooo
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That which doesn't kill me....didn't try hard enough!




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