SPARTAN PERFORMANCE CROSSFIT SUFFOLK
The 6:30-7:30AM SESSION STARTS TODAY!!
7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
Alternating Tabata of:
Notes: This is 16 total alternating rounds of 20 seconds
of work followed by 10 seconds rest. For Ab-Mat Situps the movement
begins with hands touching the floor overhead, and finishes when both
hand touch the feet after coming to a upright seated position.(Courtesy of Outlaw CrossFit)
Further notes: That's a total of 8 rounds of Ring Dips and 8 rounds of Sit-ups, but they alternating Ring Dips (20 secs. work, 10 secs. rest), Sit-ups (20 secs. work, 10 secs. rest), Ring Dips, Sit-ups, etc.. This part of the workout is 8 minutes in total.
Spartan Beast 2012
By George Demetriou
On Saturday, September 22, 2012 several of us from Spartan Performance/CrossFit Suffolk completed the Spartan Beast, an over 13 mile Spartan Race, in Killington, Vermont. That's Killington as in the ski resort. That's Killington as in the 4,000-foot-plus-elevation mountain.
Troy, Barbara and I had done the Beast last year. For Melissa D., Greg and Alex it was their first Beast. Speaking of Barbara….special congratulations for receiving the Trifecta medal for completing a Sprint, A Super and A Beast Spartan Race within a calendar year!
The following is my observations based on the 2012 Spartan Beast ( I reserve the right to update it or change my mind about my comments since it's only been a little more than 24 hours since I finished the race!):
If you plan on doing the Beast learn how to swim. You are not forced to do anything you don't want to do or cannot do, but knowing how to swim will increase your level of participation at the event, increase your confidence, and prevent you from having to be rescued. We are confident in the water, but we saw some racers who should not have been in the water. They were warned.
What the heck were we doing in the water? We had to swim about 100 yards to a bridge with rope ladders attached, climb up the rope ladder, grab a slippery, wet, relatively thin nylon rope and travel "monkey-bar style, laterally" grabbing one rope then the rope next to it, until you got far enough over to ring a bell. Once you rang the bell you had to drop into the water and swim a short distance to the shore. Failure to ring the bell and you had to swim to the opposite shore which was a longer swim. I didn't get to ring the bell.
Vermont, in the mountains, in September isn't what we would call "beach weather". Apparently the powers that run Killington–the resort, don't heat the lake. Or was it a pond? Once you get above NYC the bodies of water and how you refer to them, change. If you ever stood on the shore of Lake Champlain you understand. It looks like you're staring out into the ocean, but I digress. The water was COLD. Running for a couple of hours and then jumping into cold water makes your muscles cramp. Nearly everyone I spoke to who actually did this part of the Beast experienced cramping. Cramping is never pleasant. Cramping in the middle of a lake makes everything more difficult and for some causes panic. Fortunately only my legs cramped. Troy's arms and legs cramped.
Running up a mountain produces a unique feeling. Imagine holding a relatively light barbell, say 75lbs. and doing about 30,000 front squats-unbroken. That's what the climb feels like…I imagine since I haven't done 30,000 front squats in a row. Add in uneven terrain, rocks, mud, and vines. It's just nasty business. Some of the "climb" sections of the race seemed like they were never going to end. At one point we stood at an elevation that featured light fog or cloud cover and darkness, but we could see thousands of feet down below where it was sunny and clear.
Running down the mountain–there is no running down the mountain. There is only controlled falling. You only think your running. You are actually falling. He/she who can influence his/her balance and eye-foot coordination best will do well at the controlled fall. There is no POSE running or any other established method that works when coming down a wooded section of the mountain that doesn't really have a trail. There is rocks, mud, trees, and vines combined with gravity and physics. And there is you doing your best to negotiate these factors.
Going this distance on unforgiving terrain is painful. I imagine that if you often travel the mountain by foot much of the pain would be dissipated, but for flat-landers, it's far from pleasant. If you have ankle, knee or hip issues this is probably not the sport to take up. Injuries and issues are exposed quickly. You will experience various levels of discomfort and pain. The mountain doesn't care.
When we went out to eat after the race the town was filled with limping men and women. I was one of them.
Th 2012 Beast was more difficult than the 2011 Beast….and longer. Some said it 14 miles while others said 15. I'm not sure yet, but it was farrrrrrrrrrrrrrrrr.
The view of the mountain ranges in the background is spectacular. Stopping to admire the beauty of the world around you helps distract you from the course, if only for a moment.
It's written that real Spartans would sing while marching to battle. Melissa and I spent a little while with a group of friends who didn't seem to care about anything. They were singing, as a group, the whole time we were with them. For that very short period of time the race was nearly pleasant.
Melissa was experiencing hip and knee pain from prior and current injuries. A man who noticed her limping stopped us and asked Melissa about her pain. He then pulled a roll of duct tape from his bag and taped her knee and leg with the profficiency of someone who had done this before. Melissa said her stability was entirely better after that. Duct tape fixes everything.
If there was one obstacle we excelled at, compared to the other racers, it was the rope climbs. Yes there were two. In both cases the ropes were wet, yet Melissa and I were able to climb them quickly and fairly easily. This means there is not enough rope climbing going on with even the crowd that does this type of racing.
If you have young children take every opportunity to get them to a playground that has monkey bars. Teach them to become profficient at monkey bar "walking". Have them get used to hanging and doing pull-ups, especially if you have a daughter. Traveling by monkey bar walk is a daunting task even for the strong.
My respect for all Special Operations military personnel, which is already tremendously high, gets kicked up a few notches everytime I do a Spartan Race. I spend a few hours in a day "racing". The Special Ops guys do stuff like this and much more difficult for days on end in worse conditions. My respect for Navy SEALS was again elevated. After experiencing muscle cramps from the cold water I didn't want to get into the water again–and I didn't, even though I was supposed to. SEALs spend hour after hour going into the water, coming out, standing on the shore, sometimes sitting where the waves can break on them and then going back into the water at night. There is no chance of getting warm or dry. The ones who make it face this "surf torture" again and again and again without letting it get to them. I have much respect for the man who isn't broken by this process. It is a display of tremendous mental strength.
An unidentified man performed a version of the Haka when he was about to finish the race and he was to confront the gladiators. Knowing how to perform the Haka is impressive. Doing it as you are about to finish the Spartan Beast is too cool!
Finishing this event is very rewarding. Your mind and body are definitely pushed way out of the normal comfort zone. We believe pushing beyond your comfort zone makes you stronger physically, mentally and emotionally. It's what the mind, body and spirit need every so often!