Spartan Sprint

11/02/13 - Spartan Sprint (3+ miles and 15+ obstacles), Miller Park, Milwaukee, Wisconsin
Time: 51:02
Overall: 257th/3273
Age Group: 49th

The view from the spectators seats overlooking the finish line.

I had a blast! The obstacles were challenging, but it seemed more like a workout than a race.  I think the Urban Warrior Dash was a little harder, but the Spartan Sprint in the Milwaukee stadium was pretty cool. The obstacles started with bear crawls and high knees up 3 or 4 flights of ramps followed by 30 overhead ball slams with a 25-pounder. Lots of walls to hurdle, ranging in height from 4 - 8 feet. There were several types of carrying obstacles, (sandbags, water jugs, cement blocks). I thought the weights could have been a bit more challenging.  I loved the Concept 2 rower obstacle of 500 meters under 2 minutes. It was tough because you couldn't see your pace or the time, you could only see your meters. If you failed, you had to do 30 burpees, which was the penalty for any failed obstacle. There was a Hercules Hoist where you had to hoist a cement block up about 25 feet, jump rope with a heavy rope, box jumps, cargo net and a rope climb, as well as countless stairs climbs up and down the stadium bleachers.

Margot Miley, her super trainer Matt Hoeft, and myself.

W1: Swim & W2: Rope Climb, Box Jump, Kettle Bell Swing

09/10/13

Workout 1:
Swim 1200 y

Workout 2:
4 rounds of:
Rope Climb (17') x 3
Box Jump 30" x 10
Kettle Bell Swing (70) x 20

Situp, Pushup, Rope Climb, Muscle-Ups, Bike 10k, Run 5k

08/04/13

8 rounds of:
Situps x 25
Hand-Release Pushups x 25
---
10 rounds of:
Rope Ascent (17') x 2
Ring Muscle-Up x 2
---
Bike 10k
Run 5k

3 x 30 Rope, Thrust, Sit, Burp (4 time)

12/08/12

3 rounds for time:
20' Rope Climb x 3
Thruster (135) x 3
Situps x 30
Burpies x 30

19:44

Modified WOD: hang cleans, pistol squats, sprints

Matt Hoeft doing hang cleans (135#) at the home gym.

10/18/12

Hang Cleans (185) 30
Alternating Pistol Squat x 50
Sprints 25 m x 10
Rope Climb (no feet) 15' x 1
18:10

I worked up to 185# on the hang cleans before I started the working set . I attempted 205# but failed and dropped back to 185. The Actual WOD weight was supposed to be 225#. The original workout also included rowing 2000 m, but no rowing machine at my house.