Tag Archives: Spartan

Because a standard push up isn’t difficult enough

Surprise surprise: I have been slacking on my word to try a new Spartan WOD every week. I am a huge fan of excuses, so I’ll give you one. 

I had an abnormal amount of energy during one of my workdays, so I opted for lunch-break jog instead of my regular break-time stroll in BEVMO. Admittedly I felt slightly douchebaggy for changing into my gym clothes midday and jogging around my work’s neighborhood, but I didn’t let that bring me down. I ran two miles under 19 minutes and did 100 squats in the bathroom while watching the door that does not lock and hoping none of my coworkers would catch me in my sports bra and yoga pants squatting in front of the mirror. 

I felt pumped. I never have energy during work, and I never workout during my lunch. Fast forward 24 hours, and I had a stuffy nose, my voice is a sexy-octave lower, and I am suddenly weak.

I blame it on my run.

So needless to say, I’ve been slacking.

I am finally feeling better, and I have started to hit the gym regularly again this week. Although I have yet to do a full Spartan WOD, I have been taking a few of the recommended exercises and adding them to my routines. One in particular is called the “Dive Bomber Push Up”. 

For this push up you do not want a flat back, but instead have your butt in the air in an upside down V-shape. Luckily for me I decided to try this exercise in my new skin-tight yoga pants and got a record amount of looks at the gym. 

Once in a V-shape, you want to slide your body down without hitting the floor, and arch your back as if you are a sexy mermaid. The only difference between me and the mermaid is the amount of strain in my face, and the unattractive grimace of pain. 

Here is a link to the instructions: http://www.youtube.com/watch?v=66-v0AaANHk

This push up is extremely challenging, but I can’t help but love it. I’ve been trying to do three sets of 10; usually by number six I need a break. I feel this exercise in my arms, stomach, back, chest and the weird little muscle that goes down my side and I’ll assume it’s the latissimus dorsi: commonly known as the lat(s).

I am getting a little bit better with this exercise and can finally do a full set of 10 without taking a break from my position. 

So there’s a review of something at least. I am a little too unmotivated to end with a clever conclusion.

Till next time friends!

 

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WOD – totally ready for the Spartan Race

I’ve decided to post two weeks in a row (I think it’s been two weeks at least) .

It’s amazing how productive one can be while bored at work.

Not only am I being creatively productive, but I am risking everything being on this website during work hours.I know. I know, I’m so dangerous.

Speaking of dangerous, I have been going to the gym regularly. Now I know what your thinking, “Rikki, how is that dangerous.”Well it’s not, I am just lacking a creative transition

As promised, I said I would try a recommended workout provided by the Spartan Race WOD emails. Below is the most recent WOD I tried. This is what I was supposed to do:

Main Set
Run 1/2 mile
20 Burpees
50 lunges (each leg)
3 min. plank

Run 1/2 mile
40-40jumping jacks (total of 80)
40-40 pushups (total of 80)
80 air squats
1 min. side plank (each side)

Repeat 5x if signed up for the Beast race

Below is what I actually did:

Main Set
Jogged 1/4 mile
20 Burpees
50 lunges (each leg)
1 min plank

Jogged 1/4 mile
40-40 jumping jacks (this was my rest)
40 push-ups (screw the other 40)
80 air squats
Made executive decision to forgo the side planks

1X

…NAILED IT

Needless to say, I was a little overly ambitious with this weeks WOD choice.
In my defense I do work until 7:00pm and then have to commute 35 miles, so I just wasn’t in the mood to stay late at the gym. My version of this WOD still took 45 min.

I don’t know about you guys, but I’m totally ready for this race.

So my new goal is to actually do this WOD by the end of next week. I don’t care if it takes me all day; I will get it done. Maybe not the 80 pushups; that’s just over kill, and my arms don’t need to get any bigger than they already are (because, you know, I’m so buff).

Til next week my friends!

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Remember that time when I use to review

A lot has happened these past few months. 

I finally had the wedding of my dreams with my husband of five years. Due to the military we were never able to set a date because, well, Army doesn’t care if you have a wedding set… war comes first.

Go figure.

It was a little backyard shindig with the people I love the most, and a mimosa bar. 

Best idea ever.

Not only was the wedding higher than my expectations, but, I looked fab in my gown.

Now I apologize for the cockiness, but I feel every girl needs that moment to just be completely self-involved for her wedding day.

And this girl finally got to have it.

In the mean time, I have been training for this so called Spartan Beast Race. Admittedly not as much as I should, but I have found a few workouts I like from the daily WOD they send via email and wanted to share one with you today.

Each week I’ll try and post one that I’ve done and recommend. As much as I procrastinate on working out, no feeling compares to the post-workout push. 

Below is a WOD I did about a month ago (I know, I know, that’s a long time ago. I am just so terrible with commitment).

Warm-up:

I believe I may of done a 1/2 mile jog. I’m a terrible liar, so I refuse to play off like I remember what exactly it is I did.

Main Set:
Pyramid:

Burpees/Air Squats

1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1

I alternated sets of Burpees and Air Squats, which totaled 110 Burpees and Squats (and yes, I just now took out my calculator to do this complicated arithmetic).

I am too cheap to purchase an arm band for my iphone for music, so I keep the phone in my hand while doing Burpees.

Although I look silly, and I have to be gentle when I go back down into the push-up position, this strategy does help me keep a consistent pace. Plus I don’t have to worry about ugly arm flab from the damn strap.

You think they would have a more attractive solution for us ladies with decent, but not solid, triceps.

The Air Squats were a good way for my to catch up on my breath, but still keep my heart rate up, and plus, help maintain my minimal definition in my quads.

So you start off with one Burpee, followed by one Air Squat. Then two Burpees and two Air Squats. You continue to 10 then work your way back down.

And, some further good news not related to any topic above…

My job has trusted me with their instagram page. Surprisingly, I have stayed committed to taking photos and posting on my days off as well. My favorite part is writing the cheesy captions.

But if you could help a girl out and follow the page, maybe one day I could make this writing thing a full-time gig.

And yes…

be committed to it. 

Follow sonnenvw on instagram. 

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I may of done something stupid

Have you ever had a friend ask you to sign up for a Spartan race and you say,

“Sure friend, that will give us something new to do.”

And then you spend over a hundred dollars on admittance to the race, and then you decided to finally research it and see what it’s all about.

A little advice: research first then think about it really hard, and only then – ONLY THEN – should you consider buying your spot.

Basically what I’m saying is… What the hell did I get myself into?

The only race available in Northern California was the beast race. This consist of 12+ miles and 25 obstacles. If you don’t do an obstacle you then have to do 30 burpees.

Back in my basic training days I could do 100 burpees (you jump down into push-up position, then jump back up) with my vest on (of the-heavy plated bullet proof sort) with no problem.

Mind you this was six years ago and early twenties.

So I did 30 burpees the other night.

Within the first 10 I was hating life.

I really can’t tell you what the moral of this post is. Maybe I should think before I commit. This is, after all, how I joined the Army (of the reserve sort) in the first place.

In a way I’m pumped for the race. I could care less if I get a good time or even beat anyone, but I’m pumped for the camaraderie of it. Out of the few videos I found (spartan courses are kept secret) a few did show people helping each other over very large walls.

This is the one thing I miss from basic training: people coming together and “sucking”. Embrace the suck has become my catch phrase for everyday life.

Traffic jam – embrace the suck
Grumpy clients – embrace the suck
All out of vanilla syrup for my Carmel macchiato – embrace the suck

It really works in any context.

Needless to say, I’m committed now. My friend and I are trying to start a team, so if anyone is interested, please let me know.

If I learned anything from my delayed research it is that marathon runners have a hard time with this race.

That’s fantastic news as I do not run marathons or even long distance, so it’s as if part of my training has already started.

I’ll keep you updated on my training regiment and diet plan. Unfortunately I think the red velvet cookies won’t help me retain any sort of energy for the race.

In the end my goal is to get through the entire race AND not throw up.

You can basically apply that to any context in life too.

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