You're in the homestretch. So here is part one, of two, of the homestretch workouts.
Three Rounds
Run - 3 Hill Runs
Bar Squat x 20
Plank Jacks x 20
Bench Dips x 20
Run - 3 Hill Runs
Sandbag Thruster x 20
Flutter Kicks x 40/s
Push Up x 20
Run - 3 Hill Runs
Plank Jacks with Push Up x 20
Elevated Leg Lunge x 20
Crunch x 30
Run - 3 Hill Runs
Gator Drag x 100ft
Tire Jump with Burpee x 10
Seal Jacks x 30
Monday, 30 May 2016
Sunday, 29 May 2016
Thermopylae Race Update - Monday, May 30
All of you Thermopyletes out there are in the home stretch.
The event you've trained for, ached over, sweat from, and prepared for, is just over a week out.
The course is the longest, most grueling and aggressive than it has ever been. You asked to be challenged and here it is.
5.07km
22 Obstacles
2 Mud Pits
Find A Way, Or Make One!!!
The start may very well be the hardest part.
Thermopylae 2016 Obstacle Course Race Sponsors
A huge thank you to the companies, businesses and brands that have donated their time, resources, materials and products for the athletes competing in this years event. This event happens because of brands, companies, and most importantly, people like you!!
Altra Footwear
Polar Canada
FitAID Beverage
Promixx Canada
Muscle Mlk Canada
Big Chief Beef Jerky
Perfect Shaker Canada
5 Peaks Adventure Running Series
Entrix Sports
Calgary Co-op
Shane Homes
Lumber King
X Warrior Challenge
Hylete Apparel
Made Foods
Saturday, 28 May 2016
Tuesday, 24 May 2016
Sunday, 22 May 2016
Thermopylae Games Results
The Thermopylae Games (or Fit Games) were a big success for our first pilot program year. The goal for next year is to expand and include more schools, more hosts, etc.
Thank you to all of the athletes, parents, coaches and sponsors that made the events possible.
The results are in. The follow are the results for the Thermopylae Games:
Games #1 Winner - Sir John A. MacDonald Mustangs (Host: Valley Creek)
Games #2 Winner - Arbour Lake Coyotes (Host: Arbour Lake)
Games #3 Winner - Valley Creek Chargers (Host: Captain Nichola Goddard)
Thank you to all of the athletes, parents, coaches and sponsors that made the events possible.
The results are in. The follow are the results for the Thermopylae Games:
Games #1 Winner - Sir John A. MacDonald Mustangs (Host: Valley Creek)
Games #2 Winner - Arbour Lake Coyotes (Host: Arbour Lake)
Games #3 Winner - Valley Creek Chargers (Host: Captain Nichola Goddard)
Friday, 20 May 2016
Thermopylae OCR Obstacles and Race Course
Obstacle Course Stations (in no particular order and missing a couple of surprises)
Push Ups (30) - straight body lines, hands under shoulders, chest must touch ground at bottom of movement.
Full Sit Ups (30) - soles of feet together, back starts on ground, cannot use arms for acceleration, hands must touch feet.
Skipping (50 Double unders or 200 Regular rotations) - Double under is two rotations around the body with every jump versus a regular skip is a single rotation.
Bench Dips (50) - Legs must be straight, hands must have fingers forward. Body must lower close to the bench until the elbows reach 90 degrees. Press back up must go to straight arms.
Army Crawls (100ft) - chest, stomach, and thighs must be in contact with the ground.
Wall Vault - 3ft, 4ft, 5 ft walls. Must be climbed or vaulted over. Do not attempt to jump over them without one, or both hands, on the wall.
Urpees (20) - Similar to a standard burpee but you MUST roll over onto your back and then roll back to your chest before jumping back up.
Plank Jacks (50) - Plank position where feet are "jumped" out to a wide jumping jack position and then returned to center.
Flutter Kicks (150/side) - Laying on back with feet elevated slightly off the ground. Raise one leg up about two feet and alternate it with the other leg. Legs must be straight. Hands under lower back or rear for support.
Squats (50) - Lower until hip crease is even with knees. Keep back straight and core tight.
Tire Shoulder Throws (30) - Take a tire off the ground and roll it over your shoulder while letting it drop onto the ground behind you.
Hill Run #1 (5 Runs) - Run to the top of Thermopylae Hill and back down again. Repeat.
Hill Run #2 (5 Runs) - Run to the top of Grit Hill and back down again. Repeat.
War Machines (20) - Burpee with a push up, plank jack and a jump directly to a triple threat position.
Skipping #2 (50 Double unders or 200 Regular rotations) - Double under is two rotations around the body with every jump versus a regular skip is a single rotation.
Bench Step Ups (30) - Step both feet up and onto the top of the bench and then step back down again.
Flutter Kicks #2 (150/side) - Laying on back with feet elevated slightly off the ground. Raise one leg up about two feet and alternate it with the other leg. Legs must be straight. Hands under lower back or rear for support.
Mud Pits (sponsored by Blue Grass Garden Center)
The Bog - Deep mud and a crawl under obstacle.
The Trench - Lots of mud, even more water, saving the best for last.
Push Ups (30) - straight body lines, hands under shoulders, chest must touch ground at bottom of movement.
Full Sit Ups (30) - soles of feet together, back starts on ground, cannot use arms for acceleration, hands must touch feet.
Skipping (50 Double unders or 200 Regular rotations) - Double under is two rotations around the body with every jump versus a regular skip is a single rotation.
Bench Dips (50) - Legs must be straight, hands must have fingers forward. Body must lower close to the bench until the elbows reach 90 degrees. Press back up must go to straight arms.
Army Crawls (100ft) - chest, stomach, and thighs must be in contact with the ground.
Wall Vault - 3ft, 4ft, 5 ft walls. Must be climbed or vaulted over. Do not attempt to jump over them without one, or both hands, on the wall.
Urpees (20) - Similar to a standard burpee but you MUST roll over onto your back and then roll back to your chest before jumping back up.
Plank Jacks (50) - Plank position where feet are "jumped" out to a wide jumping jack position and then returned to center.
Flutter Kicks (150/side) - Laying on back with feet elevated slightly off the ground. Raise one leg up about two feet and alternate it with the other leg. Legs must be straight. Hands under lower back or rear for support.
Squats (50) - Lower until hip crease is even with knees. Keep back straight and core tight.
Tire Shoulder Throws (30) - Take a tire off the ground and roll it over your shoulder while letting it drop onto the ground behind you.
Hill Run #1 (5 Runs) - Run to the top of Thermopylae Hill and back down again. Repeat.
Hill Run #2 (5 Runs) - Run to the top of Grit Hill and back down again. Repeat.
War Machines (20) - Burpee with a push up, plank jack and a jump directly to a triple threat position.
Skipping #2 (50 Double unders or 200 Regular rotations) - Double under is two rotations around the body with every jump versus a regular skip is a single rotation.
Bench Step Ups (30) - Step both feet up and onto the top of the bench and then step back down again.
Flutter Kicks #2 (150/side) - Laying on back with feet elevated slightly off the ground. Raise one leg up about two feet and alternate it with the other leg. Legs must be straight. Hands under lower back or rear for support.
Mud Pits (sponsored by Blue Grass Garden Center)
The Bog - Deep mud and a crawl under obstacle.
The Trench - Lots of mud, even more water, saving the best for last.
Sunday, 15 May 2016
Final Thermopylae Games of 2016
In two days, CNG hosts the last Fit Games.
It will be same format as Arbour Lake, 4pm start time for the
pre-games meeting and a 6pm finish.
2 mins at each stations with buzzer
ringing to start and finish. Reps will be recorded for each station.
THE TWIST!!! Listed below will be the 15 potential exercises for
this games.
At the pre-games meeting we will draw from these 15 to
select 5. Everyone will do the same 5 but no one will know which 5
until the afternoon of the games!
From FIT GAMES 1
1 Pushups
2 Situps
3 Burpees
4 Bench step ups
5 Bench dips
From FIT GAMES 2
6 Star Jumps
7 Skipping
8 Plank Jacks
9 Squats
10 Core Rounds
NEW EXERCISES
11 Lunge Jumps (starting in lunge must jump and switch to opposite lunge)
12 Push-up Climbers (starting in push position, lower into plank one arm at a time and then back into push up to count as one rep)
13 Leg raises (flat on back with hand anchored under bum and
palms down, legs must remain straight while being lifted to
perpendicular and tapped back onto the floor)
14 War Machines (burped with modification of from plank into pushup into plank jack and then jump into 'triple threat' position)
15 Calf Raises (on bench, heels must drop below bench and then lift higher than parallel with bench… looking for a full range of motion)
Thursday, 12 May 2016
5 Peaks Trail Running Series
On Tuesday, I had the opportunity to meet with two very
talented and driven people from the 5 Peaks Trail Running Series. These two individuals, Amy and Jake, are
owners and operators of a trail running series that spans Canada. Below I have included a brief blurb directly
from their website. The goal of the
meeting was to deepen the knowledge, training and athletic opportunities that
are available to all Thermopyletes.
The great people from 5 Peaks have a race coming up this
Saturday and have provided us at the Thermopylae OCR with a code for a
discounted youth rate. Please follow the
link at the bottom of the post for details.
Spend some time in nature with us. 5 Peaks events are more than just trail
races, they are special celebrations of nature, of the hard work we put into
our training, of strength, and of family and community.
Don’t be intimidated. These runs are for everyone. We
welcome all competitors, whether you’re gunning to become a backcountry running
champion or simply want to take on a new physical challenge, 5 Peaks is for
you.
With trail running races across Canada, 5 Peaks delivers
some of the best trail this country has to offer. Our events are hosted at some
of the most spectacular natural spaces in the country. Each race takes place on pre-marked natural
surface trails with participants running over rocks, roots, tree stumps and
logs, through mud puddles, snow and so much more.
Founded in 1998, the 5 race series originated in the
Vancouver area, and attracted 600 participants over one summer. Today, under new management, the series
spread across Canada and offers participants an option of 4 course lengths, has
developed an intricate network of supporting sponsors, and has realized a
participation of over 12,000 racers per year.
Following true to 5 Peaks tag line, people are increasingly
motivated to GET OFF THE ROAD and onto the trails. The series runs from May to
September each year with each region hosting one race per month. Each event consists of a free Children’s
Challenge (50m – 1km), a Kidspeaks Timed Kids Challenge (about 3k), a Sport
(5-8 km) entry-level course, and an Enduro (10-15 km) intermediate to advanced
course. Certain races will also have a
half marathon distance.
Taking approximately 400 – 800 participants per race over
some of the country’s most spectacular terrain, all competitors gain a new
appreciation for the ease and beauty of enjoying their Region’s backcountry.
The series is open to novice through expert athletes with winners in different
age categories receiving points & prizing.
For anyone interested in participating in the race on
Saturday, you can send out the code YOUTHRUNCLUB to get a $10 entry to the kids
3k races, which is 50% off. All 1k races
are free and registration is day of.
Here is a link to the race page: http://www.5peaks.com/shop/sikome-lake-fish-creek-race-1
Registration closes at 11:59pm on Thursday May 12
Tuesday, 10 May 2016
Monday, 9 May 2016
Civil War: Which side are you on?
Team Ironman:
20 Push Ups
20 Bench Step Ups
20 Crunches
20 Lunges
20 Bench Dips
20 Squats
20 Flutter Kicks
Team Captain America:
20 Decline Push Ups
20 Bench Dips
20 Burpees
20 Leg Lifts
20 Squat Pulses
20 Mountain Climbers
20 Tricep Pushups
Thursday, 5 May 2016
THERMOPYLAE SHIRTS ARE IN AND ARE CURRENTLY BEING DISTRIBUTED TO SCHOOLS
THEY ARE IN!!!! THEY ARE IN!!!!
HIIT Workout - Monday, May 2
HIIT - High Intensity Interval Training
- Complete all exercises in order. After every pair of exercises, complete a 200m run or 4, 20m hill sprints.
Skipping x 200 rotations
Plank Jacks x 30
RUN
Sandbag Thrusters x 10
Tricep Pushups x 20
RUN
Tire Tow x 4
Decline Hill Pushups x 10
RUN
Band Rows x 40
Band Bicep Curls x 30
RUN
Bench Dips x 30
Squats x 20
RUN
Medicine Ball Slams x 10
SEAL Jacks x 30
RUN
GOOD LUCK AND HAVE A LOT OF FUN!!!!
- Complete all exercises in order. After every pair of exercises, complete a 200m run or 4, 20m hill sprints.
Skipping x 200 rotations
Plank Jacks x 30
RUN
Sandbag Thrusters x 10
Tricep Pushups x 20
RUN
Tire Tow x 4
Decline Hill Pushups x 10
RUN
Band Rows x 40
Band Bicep Curls x 30
RUN
Bench Dips x 30
Squats x 20
RUN
Medicine Ball Slams x 10
SEAL Jacks x 30
RUN
GOOD LUCK AND HAVE A LOT OF FUN!!!!
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