Obstacle Course Training Log Week 2

Mike Ravert

4 min readAug 1, 2021

Obstacle fitness training 07/26/21–08/01/21

Monday

AM: 2 Mile Run, easy pace

PM: Pull / Grip Workout + CrossFit

Pull / Grip Portion:

6x 3 OAP (-30lb)
2x EMOM6, 10sec vertical limit (VL) hold, 2min rest in between
1–3 @ bodyweight
4–6 @ +5lb
7–9 @ +10lb
10–12 @ +15lb
E2MOM, 10 rounds
1 Legless rope climb (~18ft)
Bike during rest
5 Rounds
15 VL rows
15 Box jumps
30sec rest

CrossFit Strength Portion:

E2MOM, 5 rounds
2 Front squat
4 Front rack lunges
2 Front squat

CrossFit Conditioning Portion:

AMRAP13
10 Single arm DB squat cleans
20 Single arm DB overhead lunges
30 Some sort of sit-up with your feet extended (totally forget the name)
800m Assault bike

Comments: This was a marathon of a day. Starting off with the run, my calf / foot did not hurt which was great, however it did feel weirdly weak and started caving inwards on each step about midway through the run. I meant to run further than 2 but once this started happening, I decided to play it safe. The grip and pull workout felt really solid. My one-arms are still way behind what they used to be but I got through the six sets alright so I think I can make this a bit tougher. The vertical limit EMOM was great, I actually think I would prefer to add an additional set of 6 onto the end with 5lbs and at body weight to do like a ladder type of workout. The rope climb workout was a freaking burner, this one was really solid. I plan to do this exact workout again next week. Five rounds at the end, meh. I was running out of time before the CrossFit class so I had to really trim down my original plan and I wanted more (lighter) grip work. Side note the vertical limit rows are a fantastic exercise. I don’t have much to say about the CrossFit workout, I liked it and it’s all exercises I don’t ever train so it felt weird and new (which it was). It was also a lot of lower body so it paired very nicely with the grip / pull work beforehand.

Tuesday

PM: CrossFit Workout

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Conditioning Portion: 30min workout

0–10min: 21–15–9
Burpees, KB Swing (35lb), Double Unders
5 Power Cleans (95lb)
10–20min: 21–15–9
Burpees, KB Swing (35lb), Double Unders
4 Power Cleans (95lb)
20–30min: 21–15–9
Burpees, KB Swing (35lb), Double Unders
3 Power Cleans (95lb)

Comments: This workout kicked my ass. You were supposed to go up in weight on the power cleans each round (which was really the point of the workout) but I have maybe power cleaned 5 times in my life and I figured it would be best to keep the weights low so if I’m going to be practicing under fatigue. The last thing I want to do is try and do the heavy weights of a workout because of ego, use bad form cause I’m still new and end up hurting myself. That’s not the reason I’m doing these CrossFit workouts.

Wednesday

PM: Ninja Warrior Training

Comments: There’s not a whole lot of details or things to talk about here — this was a high technique training day. No reps or sets or courses. Drilled the flying bar a good amount, also drilled bar slider dismount and laches to a UFO hold a good amount as well.

Thursday

AM: Light easy 3 mile run

Comments:

Friday

AM: CrossFit Workout

Strength Portion:

Back squats 5–5–3–3–1–1

Conditioning Portion:

Fran 21–15–9, thrusters (75lb) / pull-ups

Comments: Today was a high gravity day to say the least. Heaviest I went on the back squats ended up to be 195lbs which is a far cry off from a one-rep max for me. I suspect the lack of heavy leg work over the past few weeks and this being an early workout without me really really moving around too much before the workout is what contributed to this but it’s a new starting point for now. Fran was tough for sure. I need to work on my thrusters, that’s a movement I almost never work and those really fried me.

Saturday

AM: Ninja For A Cure Competition

Stage 1 (twice)
Stage 2
Stage 3

Comments: Did not go into this competition at 100% but it felt good to be back on a course and competing again. I haven’t felt focused and “in competition” mode in the past few competitions and I felt that same feeling on my first stage 1 run. I fell on balance at the end but because it was a fundraising competition you could donate for an extra stage 1 run. My second run was a bit better but still felt shaky. My stage 2 run felt a lot more natural, smooth and the way I’ve competed in the past. Stage 3…I didn’t really warm-up for, like at all. And I probably needed to take some extra rest on the course that I decided to skip for time. I still have a lot of work to do but it felt great to complete some courses.