Author Topic: GA / occasionally Soulcrusher training thread  (Read 512799 times)

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Re: GA training thread
« Reply #550 on: September 16, 2015, 05:44:31 PM »
thats disgusting--Id need to call 911 quarter way thru

heres what i did today--long way to go to work up

Giant set:
Power Cleans
80 pound kettlebell swing
side laterals holding them up as long as I can
rear laterals
repeat 4 times

then a shitload of heavy shrugs

Cardio
30 second sprint up the highest incline on treadmill
straight to
60 seconds as hard as possible on stepper
straight to
60 seconds speed punching bag
straight to
40 seconds bicycyle crunch
repeat 5 times
then 30 minutes slow jog/fast walk

Grape Ape

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Re: GA training thread
« Reply #551 on: September 16, 2015, 08:02:40 PM »
thats disgusting--Id need to call 911 quarter way thru

heres what i did today--long way to go to work up

Giant set:
Power Cleans
80 pound kettlebell swing
side laterals holding them up as long as I can
rear laterals
repeat 4 times

then a shitload of heavy shrugs

Cardio
30 second sprint up the highest incline on treadmill
straight to
60 seconds as hard as possible on stepper
straight to
60 seconds speed punching bag
straight to
40 seconds bicycyle crunch
repeat 5 times
then 30 minutes slow jog/fast walk

That's great..combining strength movements with conditioning/cardio is key, in my opinion......just keep moving.   Keep going.
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Grape Ape

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Re: GA training thread
« Reply #552 on: September 17, 2015, 05:27:45 AM »
Last night:

DB bench 15/12/10/6/5 all super set with 5 pull up

1/2 mile easy jog on treadmill.

5 30 sec sprints @ 10 mph 4 degree incline, last sprint 1 minute  1/2 at 8 degree, 1/2 at 0.  --- all super set with 5 pull up in between sprint.

That's it......probably take the next two days off.
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Grape Ape

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Re: GA training thread
« Reply #553 on: September 20, 2015, 06:57:31 AM »
The Spartan Beast was a monster - harder than expected.

I got every obstacle (39?)  no burpee penalties, but did them after the last one because it was close.

13+ miles, up and down the mountain 5-6 times, much harder than I thought.   My buddy suffered severe dehydration and vomiting and did not finish.

Quads sore to the touch today.
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Grape Ape

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Re: GA training thread
« Reply #554 on: September 20, 2015, 03:27:10 PM »
Good effort, do you bother with ice and foam rolling or anything? I never used to, but i use a rolling stick these days and it seems to help a little.
 How did the race work with regards to hydration? did you carry camelbacks or were staff handing out water?

Rolling definitely helps...I totally believe that.

BUT, ride home for me was 4 hours, so I got home around 10 p.m. and had some bourbon and wife, so I didn't do anything to help recover like I should have.

I will roll tonight.

Probably ruck tomorrow.
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Set It Up

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Re: GA training thread
« Reply #555 on: September 20, 2015, 03:58:52 PM »
I just did rolling for the first time. Wow it makes a difference

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Re: GA training thread
« Reply #556 on: September 20, 2015, 04:17:21 PM »
I just did rolling for the first time. Wow it makes a difference

Awesome.

And the thing is, you will actually get better at it the more you do it.  You actually attack the parts that hurt, knowing it will fix it.
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CalvinH

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Re: GA training thread
« Reply #557 on: September 21, 2015, 04:57:46 AM »
The Spartan Beast was a monster - harder than expected.

I got every obstacle (39?)  no burpee penalties, but did them after the last one because it was close.

13+ miles, up and down the mountain 5-6 times, much harder than I thought.   My buddy suffered severe dehydration and vomiting and did not finish.

Quads sore to the touch today.


Damn that must have been hell...at least you had great weather.

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Re: GA training thread
« Reply #558 on: September 21, 2015, 06:00:33 AM »

Damn that must have been hell...at least you had great weather.

It was pretty hard, and it's all because of the mountain.  Obstacles I did no problem - had zero problem with walls, rope climbs, weight pulls, hanging rope course, ring course, farmers walks, atlas stones, spider wall......all that no problem.  The bitch one were:

Carrying the home depot bucket filled with rocks through the 1/2-1/3 mile up hill /  down hill loop.  Probably put the bucket down about 6-7 times.

They did the same with the log carry twice.   It wears on you a bit, but I always take the extra ten seconds to pick the log that's smaller in circumference.  A lot of dumbasses just pick the first one they see.  Never put the log down, just switched from back, to shoulder to front carry.

They also did the same with sand bags twice....this was easy.

They had three - hundred yard barbed wire crawls.  One flat, one up hill, one down hill.  I generally roll through these rather than crawl......the bitch was when I rolled my shin into an iron pole when I veered off course on the down hill.

Spear throws are dumb....but did them...so many people fail this.

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Re: GA training thread
« Reply #559 on: September 23, 2015, 06:01:36 PM »
1st workout since Beast.  Legs are still sore to touch, but need to do something....

3.25 mile normal ruck in 54:00.   Just walked at a normal pace, not caring about time.

5 sets with ruck on:

2 pull ups / 5 push up.
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Re: GA training thread
« Reply #560 on: September 24, 2015, 08:14:46 PM »
3.7 mile ruck, 45 lbs 54:57....essentially same time as yesterday, with .4 mile more distance.
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andreisdaman

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Re: GA training thread
« Reply #561 on: September 25, 2015, 07:19:37 AM »
1st workout since Beast.  Legs are still sore to touch, but need to do something....

3.25 mile normal ruck in 54:00.   Just walked at a normal pace, not caring about time.

5 sets with ruck on:

2 pull ups / 5 push up.

whats a normal pace for you?

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Re: GA training thread
« Reply #562 on: September 25, 2015, 07:28:44 AM »
whats a normal pace for you?

If, I do the 100 steps walk / 100 steps "shuffle" method I'm in the 12 min range......brisk walk is 14-15.......regular walk 15-17.

I vary it......speed isn't really that important though....I just like to move a little quicker on the shorter ones to get it done.  BUT, I did do an 11:20 in mile 9-10 last time, but bouncing with the weight like that really wears on the ankles, shins, and knees.
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Grape Ape

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Re: GA training thread
« Reply #563 on: September 26, 2015, 09:10:05 PM »
good workout day.....wasn't even tired after

Run one mile in 6:35

1:15 plank

Spreed Ruck 2 miles under 23 min

1/4 mile walk:  with 40 lb ruck, carry 80 lb sand bag....5 push up to start, walk 1/8 mile with bag...drop 10 pushup with ruck...10 walks up bleacher stairs with ruck........10 pushup with ruck, walk rest with sandbag

Ruck 1 mile in 11:20

Bear crawl with ruck 50 yds

Run 1 mile in 6:45

1:30 min plank
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Grape Ape

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Re: GA training thread
« Reply #564 on: September 27, 2015, 05:55:55 PM »
Flag football.
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Set It Up

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Re: GA training thread
« Reply #565 on: September 27, 2015, 11:23:44 PM »
good workout day.....wasn't even tired after

Run one mile in 6:35

1:15 plank

Spreed Ruck 2 miles under 23 min

1/4 mile walk:  with 40 lb ruck, carry 80 lb sand bag....5 push up to start, walk 1/8 mile with bag...drop 10 pushup with ruck...10 walks up bleacher stairs with ruck........10 pushup with ruck, walk rest with sandbag

Ruck 1 mile in 11:20

Bear crawl with ruck 50 yds

Run 1 mile in 6:45

1:30 min plank

good lord  :o :o :o

andreisdaman

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Re: GA training thread
« Reply #566 on: September 28, 2015, 06:11:44 AM »
good workout day.....wasn't even tired after

Run one mile in 6:35

1:15 plank

Spreed Ruck 2 miles under 23 min

1/4 mile walk:  with 40 lb ruck, carry 80 lb sand bag....5 push up to start, walk 1/8 mile with bag...drop 10 pushup with ruck...10 walks up bleacher stairs with ruck........10 pushup with ruck, walk rest with sandbag

Ruck 1 mile in 11:20

Bear crawl with ruck 50 yds

Run 1 mile in 6:45

1:30 min plank

Showoff :'(

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Re: GA training thread
« Reply #567 on: September 28, 2015, 07:30:41 AM »
Showoff :'(
Lol.

Working out at the track helps me do better, since there's always sports teams / people, etc there.

When I'm home, it's not the same.
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Grape Ape

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Re: GA training thread
« Reply #568 on: September 29, 2015, 06:57:18 PM »
5 sets no rest:

1 pull up / 2 push up / 3 sit up
2 pull up / 4 push up / 6 sit up
3 pull up / 6 push up / 9 sit up
4 pull up / 8 push up / 12 sit up
5 pull up / 10 push up /  15 sit up

Then wait one min between sets after each sit up set:

6 pull up / 12 push up / 18 sit up
7 pull up / 14 push up / 21 sit up
8 pull up / 16 push up / 24 sit up
9 pull up / 18 push up / 27 sit up
10 pull up / 20 push up / 30 sit up

9 pull up / 18 push up / 60 flutter kicks
8 pull up / 16 push up / 60 flutter kicks
7 pull up / 14 push up / 60 flutter kicks
6 pull up / 12 push up / 60 flutter kicks
5 pull up / 10 push up /  60 flutter kicks
4 pull up / 8 push up / 60 flutter kicks
3 pull up / 6 push up / 60 flutter kicks
2 pull up / 4 push up / 100 flutter kicks
1 pull up / 2 push up /  80 flutter kicks

So in about 30-32 min:

100 pull up / 200 push up / 165 sit up / 600 flutter kicks.

Personally, the sit ups are the worst part.
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Set It Up

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Re: GA training thread
« Reply #569 on: September 30, 2015, 11:20:43 AM »
damn son, thats spectacular

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Re: GA training thread
« Reply #570 on: September 30, 2015, 11:35:38 AM »
damn son, thats spectacular

Thank you for the support.

Admittedly, the pull ups at the end are pretty shitty.
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Re: GA training thread
« Reply #571 on: October 03, 2015, 12:53:36 PM »
GoRuck challenge complete.

Hardest physical thing I've ever done.  Hard to describe....pushed so far beyond what you would think was possible.
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Re: GA training thread
« Reply #572 on: October 10, 2015, 07:30:50 PM »
6.5 mile night ruck.

Great weather....sky was perfect - could see the Milky Way galaxy and all that....
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Re: GA training thread
« Reply #573 on: October 12, 2015, 02:33:09 PM »
How did they organise the GoRuck thing? was it just a giant beasting or did they have different challenges to do etc?  I just chucked 55lbs on and bombed it up a hill again today, i try to do it at least twice a week.  Nice weather for it right now.

Over the course of the event, different "leaders" were picked, and he would give challenges or "time hacks".....essentially "get to X, it's 2.5 miles.....you have 55 minutes.....if you didn't make it, you got punished.  Thing is, we started with a giant 8 foot log and 25lb steel weight, but he added 5 big rocks from the river that were anywhere from 50-70 lbs and those had to be transported as well.  Plus one "casualty" which was a person that had to be carried.  Plus, he took all our food at the beginning and made us fill our rucksacks with dirt, which we had to toss into a pond for 5 minutes which mad mud.  Pack was probably 50+ for the 13 hrs.

We only passed two time hacks.

From what I've heard, our event was hard.

Your landscape looks awesome - what a great place.
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Re: GA training thread
« Reply #574 on: October 12, 2015, 03:08:23 PM »
Good stuff, sounds like an awesome event. I bet all the hard work you put in before hand was worth it! Yeah parts of Scotland and Wales are amazing at certain times of the year, if you like getting up hills. Winter can be absolutely hellish but there's something rewarding about getting up there when it's blowing a storm.

Hills are great......I get the weather reward too.  I'd be up there.
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