Our Thanksgiving Tradition is back and better than ever! This year we’re giving our friends options for celebrating with us! We’ll have the “Kitchen Sink” Circuit as always, but the Ultimate Frisbee and Plunge events are new! Read on for more info!
Here’s what you need to know:
Alas, another “no-time-for-blogging” introduction. It’s been a while since I posted anything about my workouts. As I’ve written before, I work in 4 week “blocks.” It just works for me physically and mentally. My goals for this block were to improve my Ninja status and get stronger. Since this is my “off season,” I’ll be doing less running and more strength work. This makes sense given the demands of ANW.
I chose Deadlifts, presses, kettlebell squats and weighted “hang complexes” (dead hang, active hang, pullup, slow negative) as my big 4. Since I’m coming off a wrist injury that prevented me from deadlifting and barbell pressing for 5 months, I started light and easy. Here goes:
WU: kettlebell arm bars – 16kg x 1ea, 20kg x 1ea. Rotational swing throw/catch – 30# x 5ea,5ea
Main: DL – 295×5, 275×5. Press – 105×5, 95×5.
Combo (4 supersets of):
Atlas Stone Lap to Shoulder – 115 x 1ea, 130 x 1 ea, 145 x 1ea, 155 x 1ea
Handstand pushups at wall x 3,3,3,3
Finisher: Row 500m – 1:21
I participate in our Wednesday Ninja Skills class. This class is one hour of strength and skills required to conquer the course! It’s fun, effective, and badass. Here are the video highlights!
WU: 1-arm dead hangs – 0:20 x 3 ea. ViPR squat reach – 8kg x 5,5,5
Main: Double Kettlebell Squat – 20kg x 5, 16kg x 5. Weighted hang complex – 8kg x 5, 6kg x 5
Combo (2 supersets of):
Vert/depth jumps 30″ box x 10,10
Rope climb – 2″ rope x 7′ x 2,2
Finisher: Jump to popup x 5 – I really like this move as it brings a couple of skills together (i.e. jumping and climbing)!
WU: kettlebell arm bars – 20kg x 2ea, 24kg x 1ea. Rotational swing throw/catch – 30# x 5ea,5ea,5ea.
Main: DL – 305×5, 275×5. Press – 115×5, 105×5.
Combo (4 supersets of):
Atlas Stone Lap to Shoulder – 130 x 1ea, 145 x 1 ea, 155 x 1ea, 175 x 1ea
Wall climber to handstand pushups at wall x 3,3,3,3
Finisher: Row 500m – 1:18.5
B. Ninja Class!
WU: 1-arm hang complex – 3 ea arm. ViPR walking lunges with halo – 8kg x 50′,50′.
Main: Double Kettlebell Squat – 24kg x 5, 20kg x 5. Weighted hang complex – 10kg x 5, 8kg x 5.
Combo (2 supersets of):
Broad jumps @7′ x 8,8
Rope climb – 2″ rope x 7′ x 3,3
Finisher: Jump to popup x 5
WU: arm bars – 20kg, 24kg, 55# x 1 ea. Rot swing throw/catch – 30# x 5ea,5ea,5ea
Main: DL – 315×5, 285×5. Press – 125×5,115×5
Stone-shoulder – 145x1ea,155x1ea,175x1ea
Wall climber to handstand pushup at wall x 3,3,3
Finisher: Row 500m – 1:17.3
B. Ninja Class!
WU: 1-arm hang complex x 3ea. ViPR walking lunges with halos – 8kg x 50′
Main: Doub KB Squat – 28kgx5, 24kgx5. Weighted hang comp – 12kg x 5, 10kg x 4+1
swing jumps x 3each direction
rope climb 2″ x 7′ x 3 reps
Jump to popup at tree x 6
Finisher: New Kettlebell complex at 28kg x 5 each arm
No strength workouts!
A. Ninja Class!
I love rest week! I still move but don’t do anything challenging. I feel that this allows me to heal up and regenerate. It also gives me a little motivation during week #3 to push myself knowing that I’ll have the next week off.
This was a good way to get back into a regular lifting routine after a pretty long hiatus. I feel like my #’s will be back in another 2 months or so and eventually I’ll set new PR’s by mid-winter. Strength + Skill = Proficiency! Throw in some more grip strength and I’ll be ready for ANW!
I’m going about this in a different way. I know I talk about MovNat a lot, but I have to highlight it again. I saw so many people struggle with obstacles that I found relatively easy; and not just because of strength, but also skill and strategy.
So how do you dominate a super badass hardcore event? The short answer is learn MovNat! For a detailed breakdown, keep reading…
On the non-physical side, important principles to bring with you are awareness and efficiency. I bet there were hundreds of sprained ankles on the course (my cousin’s included) from the sketchy terrain. There were probably thousands of crampy/spasmy muscles from lack of efficiency, improper pacing and/or nutrition strategy.
On the physical side, trail running and hill climbing/descending (often overlooked but a huge part of our Tough Mudder Training) are the most important skills to have. If you are a mule or a gazelle then you’ll be fine. If you’re also part monkey, then you’ll get to avoid burpees! Below is the list of MovNat skills that I used on this EPIC course. I highly recommend checking out their YouTube channel and practicing these skills!
Other Skills used:
Overall, I’m very happy with how I performed at the Beast! My goal was to have fun and do zero burpees. I definitely had a blast! In fact, I’m still high! Unfortunately I came up short on the 2nd spear throw…burpee total = 35 (5 were mandatory at the Atlas Stone carry).
Here’s what slaying the Beast looks like from a GoPro:
Here is the website for the Laid-back Forest!
Say what? We are working on a one-of-a-kind outdoor obstacle Park in Coventry! Picture Mulligan’s Island meets Tough Mudder/Spartan and American Ninja Warrior! We will have an open obstacle “range”, beginner to advanced “challenge courses”, private lessons, group classes, trail runs, kids parties, adults parties, and so much more! This place is magical and the sky’s the limit!
As we did last week, we will have Obstacle Tours periodically throughout the Fall/Winter, and will be holding classes there to get ready for our next Tough Mudder and Bold r Dash conquests! Currently the Forest is not open to the public, but we are available by appointment for group tours and private trainings. Please contact Ryan for more information. Also, please like our Facebook Page!
Here’s what it looked like last Saturday!
Balls to the Wall
Rope Traverse Network
Wall Traverse Alley
Coming soon – 2 of our own Ninja Warrior Courses! The “scout” course will feature 5-6 moderate obstacles and the “warrior” course will feature 6-7 hardcore obstacles! Expect to see these within the next month! Stay tuned!
My 11th Tough Mudder experience was definitely the most comfortable and enjoyable one yet! Our group, Los Neuty Osos, was a little beaten up from a long season on the hill, so we made a group decision to to take our time and enjoy a perfect day in Maine! Here’s how it went down:
After taking the oath we ran the perimeter of a few par 4s until we hit Kiss of Mud. I got to untangle my Dad and have a brief conversation about crawling technique:
Mud mile was pretty worn down so the muddy walls weren’t tall but the mud was definitely thick and soupy. Pitfall and Quagmire were pretty weak. As an aside; I love Big Mudder, but I feel like she’s getting a little soft…
The Osos showed their strength and skills at Funky Monkey. The best part of the video is my Dad’s face and frozen upper body after he finishes!
Props goes to Courtney for gutting out 5 miles after her painful dismount at the Monkey Bars. That definitely hurt, but she kept moving!
Once again we cleared the Berlin Walls like a well-oiled machine! Thanks to the “flyers” and “basemen” for their help!
Walk the Plank was a little less dramatic than Mount Snow, but just as fun! After that, Trench Warfare was nice to see back on the course.
We had a blast at Pyramid Scheme as always! Here’s the after photo:
Glory blades and Pole Dancer barely slowed us down. We all saved our shoulders by activating our lats on the Poles.
I took it easy on the Warrior Carry with my brother, Tom! As you can see, we hardly look alike:
Just as it was getting a little warm, we got to cool off at the Arctic Enema. The First Laidy and I went together for the dip:
I’m a big fan of Balls to the Wall! It’s way harder than it looks!
The Great Northeast’s version of Cliffhanger was steep, slick and muddy. Nice job!
Thank god Everest was back! It’s definitely my favorite!
It was really cool to have the whole team on top of the platform together!
After a nice time at the Legionnaire’s Loop, we linked up and “got our grips” to hold strong at Electroshock Therapy. Apparently the Dude doing play-by-play wasn’t there when 38 of us held together at Mount Snow!
This photo captures the moment well:
Overall, this was an awesome event as usual! I do have to admit that they’re getting a bit more user-friendly, but no less enjoyable! Thanks again to my team, Los Neuty Osos, for a great time on the course and off the course! The obstacles are fun, but it’s sharing the experience with friends and family that make these events so awesome!
Thanks to The Frog & Turtle for an awesome celebratory meal!
Men – 16
Women – 5
1st Timers – 7
Legionnaires – 14
Married couples – 3
McGowans – 5
Oldest – 58
Youngest – 22
Average age – relatively old
Lifetime memories – unknown!
Writing these recaps gives me goosebumps! A year ago I was so humbled, proud, excited, and a bit exhausted as I wrote about the wild ride that was our first year at the new studio! I never thought we could top those 365 amazing days! Well, looking back, I think we’ve done it! Here are the significant moments of our sophomore season!
Although he wasn’t on our team, the Big Man really inspired us!
Once again, if you are reading this, THANK YOU! I know you’ve heard it before, but we wouldn’t be able to pull this off without you! We have never worked harder than we have in the last two years; but you all make it worthwhile! Much love to you: the badass, loving, generous, positive, and overall high-quality people we call our clients! We look forward to writing the next chapter with you all!
Once again, my favorite yearly mini-vacation was full of movement and exploration! Block Island is the perfect place for Active Relaxation! In fact,! I hope to organize some retreats there next summer! It’s only 10 miles into the Atlantic yet you feel detached from the real world and can explore your wild side! Here’s a recap of this trip’s activities:
After a short run to the beach, and looking both ways, I swam across the channel. This took 2 minutes but for some reason I lost my cool for a second out there. I’m blaming it on the fact that it was my first open water swim of 2014. For some reason I thought I was being pulled by the current, but I ended up right where I hoped. Oh well, I made it. In case you didn’t know, open water swimming is definitely mental! After hitting land on the other side I attempted to run the beach but it was way too rocky. Although I am confident in my “fast feet” technique, I didn’t feel it was worth turning an ankle this early in the adventure, with about 7 miles of beach running to go. So I walked and took in the scene where I’d never been before, and ran when the beach allowed. At times, I tried not to touch any sand by balancing on driftwood and jumping from rock to rock: The plan was to swim across Sachem Pond near the end of the Western beaches but I’m pretty sure it was fenced off and there were so many seagulls around the area that I just kept running until I passed the North light. I came across a make-shift nautical monument and decided to climb: After reaching the top end of the Island I hit pavement for a little while before getting on the Clay Head trail. On my way to the trail was a decent hill that always seems to take people off their bicycles. Since I’m no stranger to hills, I ate it up! Running on sure footing up a steady hill was so easy that I passed a guy on his bike. “This is a good incline, eh?” he observed. “Yeah, pretty good.” I didn’t want to make him feel bad and didn’t have the time nor desire to give him directions to Neuty. The Clay Head trail took me to Pots & Kettles beach. From there I headed South to the Pavilion, about 2 miles of sandy beach running, to my checkpoint at the Town Beach Pavilion. The 16 mile journey took me 2:25. After meeting up with my family and taking Luke into the Atlantic, I got kinda bored and decided to make this a full lap of the Island. So, after about an hour break, I ran down the rest of the beach before hopping back onto pavement and took it back to the house (about 1.25 miles). Gear for this adventure: vivobarefoot ultra pures (best summer shoes ever!), camelback, mountain bike, goggles, GoPro. I wore the vivos on the bike, on the really rocky beach sections, and the pavement. They were perfect for this journey!
Swordfish, Tuna, Kale with Onions & Garlic
I already miss RI’s own paradise! Two days later and the only memento is the soreness in my shoulders and tender sits bones from those first swims and rides of the year. We’ll see you again next year!
We have been having a blast celebrating birthdays with kids of all ages! Typically these parties are 2 hours of intense play! Here are the details to consider for your kid’s (or your own) birthday party:
These parties are also great for field trips, scout groups, sports teams, etc! Contact Ryan for more info!
We’ve tried to bring you fun moves with our Movements of the Month (MOM). Although they haven’t been published on here much, we’ve been practicing them diligently at the studio. Now we bring you our Challenge of the Week (COW)! These challenges will be done by our personal training clients at the studio, but can also be done at home or outside!
Here’s our inaugural COW:
Do 5 rounds as fast as you can while maintaining good form!
Here are some videos to help you out: