Congrats to the SeaCity CrossFit Tough Mudder team! We went out and conquered the course. It was a blast. There were great people, great team spirit, lots of camaraderie, and everywhere people pushing through and enduring mutual hardship. It was well organized, well thought out, there were creative obstacles, it was all around a tremendous and successful event. THOUSANDS of people converged on Paige, TX. Every 20 minutes a wave of 300 would hear the national anthem, followed by a cannon blast, and hurl themselves into the course, dressed in every imaginable wacky costume.
Our start time was 10:20am. Team SeaCity lined up next to the Sicfit team out of Austin. They were definitely a fit group of beastly CrossFit athletes. It was a pleasure to share the course with other CrossFitters, and I'm happy to say we finished at pretty much exactly the same time as they did.
It was an awesome ten mile course with obstacles spread pretty much all over it. The middle section, maybe about 4 miles or so, the obstacles were spread out much further so there was a lot more running. There were a couple of freezing cold lakes to swim through, and of course, mudpits, a creek bed, logs and branches etc...
I have to say that none of the obstacles presented a truly daunting challenge in and of themselves, it was just the overall length of the course, and the accumulation of fatigue that made it tough. Just about everybody on course was experiencing some kind of leg cramps during the last few miles. It might be interesting to have a slightly shorter race with a greater density of obstacles, some of which are significantly more difficult. Just a thought.
On more of a philosophical note, I got to thinking about what in the world makes 4000 + people gather in a field in late January, and put themselves through this kind of thing. Where does this impulse come from? In one respect the Tough Mudder embodies a superb spirit of camaraderie. It is not about individual performance, or every man for himself. Numerous times I reached out and hauled other people over walls or helped push them over slippery mud slopes, and numerous times others did the same for me. I think events like this help fill a basic human need that doesn't really get fulfilled on a day to day basis. We live in a world of competition, get ahead, screw the other guy, somewhat self-centric orientation. An event like this turns that model upside down, and suddenly we are all in it together, and you're reaching a hand out to the muddy guy or gal next to you, without regard to what team they're on. There's a tremendous amount of symbolism here. Everyone is covered in mud and struggling. There are obstacles that we must get over. Going around is not an option. Sounds a lot like life itself, no? So I think the pull for people to participate in these things comes from a deep spiritual level. I find it to be a very satisfying event, and I highly recommend it to anyone!
Update: Gym closed tomorrow for TOUGH MUDDER. Wish us luck! The team is:
We will be representing SeaCity CrossFit! None of us have trained specifically for this event. We've all just trained hard at CrossFit, and everyone of us will be back in the gym on Monday, right back in the saddle.
Hey folks, trainees, people following along with passing interest, etc. If you do this workout, in the gym or elsewhere, I would like to have you post your time, and some comments regarding the workout. Consider this as a courtesy to your fellow trainees, who will benefit from your insight. We never know who we might be inspiring when we share our experiences, challenges. Do not be remain selfishly in the shadows! If you're in Kuala Lumpur, post your time and comments! If you disagree with something I say or do, challenge me on it. Feel free to disagree or give your point of view.
Movement Prep: (move briskly thru these)
Hand Walk 50 ft
Reverse Lunge with twist 50 ft
10 Hybrid Spiderman (rotation, pushup, cobra/down dog, switch)
20 Scarecrow rotations
10 Scorpion (each leg)
Four rounds for time:
15 bodyweight deadlift
Hip Crossover, feet down 10, feet elevated 10
Marching Bridge 20
Cobra/down dog 10
T-pushup 10 (count the pushups)
Prone Superman 10 holds for 10 seconds
High kicks, walking, 100 ft, leg straight
Barbell back squat - 5 x 5
30 muscle ups for time
(if you have not yet mastered the muscle up, use this time to work on building the requisite strength for this movement. This means doing some ring dips, and some ring pulls. Use a band to assist if necessary. Don't even fuss over doing this for time. Just work on the strength, or if you're really close to being able to pull one off, work on your technique).
5 Sumo squat (hold each position for 20 seconds)
8 Cobra/downward facing dog, move dynamically back and forth, pause briefly in each pose
8 Lateral slide lunge
20 hip swings side to side and front to back,
prone plank, side plank 2 min total without coming down, 60 prone, 30 each side
8 GHD hip extensions
I'm well aware that 95% of people reading this cannot do a handstand pushup. It's an advanced movement requiring significant upper body strength. Lots of progressions are available. Check out the video! It's short and plus it has cool music.
1 mile run
1 mile run
Now before you run away screaming and cowering in a corner, snowflake....this is not as bad as it looks, actually it's much worse haha just kidding. Remember you are in control of your fitness. Scale the workout! If you don't have the fitness level, the background, the endurance for this, you have no business attempting it. Start with 1/4 of it. If you're really feeling your oats, and I mean really feeling it, go for 1/2. Anyone attempting 1/2 or full Murph must have trainer approval. If you're a true green beret, special forces, bad ass, then do it with a 20# vest.
Seriously remember, be smart, scale appropriately.
Here's a 1/4 Murph, in case your math skills are hurtin'.
Kipping is using momentum to get more work done. In CrossFit, power is king. Power is defined as intensity, and intensity is the time rate of doing work. The greater your work capacity, the fitter and therefore the healthier you are. Optimal health is work capacity. To the extent that you are capable of doing x amount of work in x amount of time, that defines your health. Makes sense to me!
So kipping is a means of getting more work done. It requires coordination, strength, power, and stamina. Kipping is not "cheating" unless you call doing more work "cheating." Search you tube for some excellent videos on the subject.
For those not planning to attend on Saturday:
50 wall ball
For those who DO plan to attend on Saturday:
Deadlift 3 3 3
3 x 2 min combo plank (prone, side)
Post: Stretch, foam, roll, mobility work (don't skip this!)
Push Jerk & Split Jerk
unstructured skill work time. Start with pvc and gradually add weight, no time and no particular rep scheme, just spend some time working on the technique.
"Grace" 30 reps for time of 135#/95# clean & jerk
Grace is really ground to overhead, anyway, anyhow. It just so happens that the most efficient way to get it done is a clean & jerk. Please scale the weight to your ability, don't use a load that just wrecks you after 5-10 reps. Don't use a load that allows you to fly through without enough challenge. Yes it's up to YOU to decide where that happy medium is!
As always, as a courtesy to your fellow members, so that everyone has the benefit of comparing performances. Post your time and comments here. Don't deprive others of the gift of your feedback and presence! Post!
If you can't do a pull-up, then use a band, but choose the lightest band that allows you to get 5 reps and no more. If you can't do them with a band, then do the inverted row on the rings, but get down under the rings so you're body is horizontal and your pulling a greater percentage of your bodyweight. If you look at the straps that support the rings, they should be hanging almost straight down. There is no time kept on this, take a few minutes between each set to recover, then go as heavy as possible again.
While you're watching football today I have an assignment for you. Get up off the couch, put down the remote and the beverage, and practice the drop lunge you see in the video. This movement will be included in next week's warm-up. We'll see how many people have practiced it.