Team Sparta: CMC Intrepid Recap

Last weekend, we competed as a team in the Civilian Military Combine (CMC) on the USS Intrepid. For those who are not familiar with the CMC, it’s an obstacle race that supports Operation Homefront and the Heroes of Tomorrow. While it’s similar to a Tough Mudder or a Spartan Race, there’s one additional element that is unique to the CMC, Hell The Pit. But before we go into the details of the race, we want to introduce Team Sparta.

1-Group flex (2)

  Our team was made up of 12 awesome athletes, evenly split between ladies and gents. We all love to train, and we also love flexing.

 Ok, back to the Pit. The Pit is a workout that you complete before the obstacle course. For this event, the Pit was a 7 minute AMRAP (as many repetitions as possible) of:

 7 Push-press (45lbs, girls/75lbs, boys)

7 KB swings (26lbs, girls/40lbs, boys)

7 Box-jump over burpees (20” box, universal)

 1-Empty pit

  I’m pretty sure our faces say it all.

1-Collages12

 After 7 minutes of the Pit, it would be nice to lay down and take a little rest, right?. WRONG. You have 90 seconds to recover or grab a sip of water (if you can swallow in between gasps), before you’re “released” into the obstacle course.

Because the event was held on the Intrepid, the obstacle course was a half mile sprint, which consisted of a sled push, sandbag and water bucket carries, crawling through nets and lots and lots of climbing.

1-CMC1

  We were one of the only teams not from a Crossfit box, and we came in 18th out of 48. Not too shabby!

 We were pretty happy with our individual results as well 🙂

Pit Obstacle Course Rank
Kayte 144 reps 9:05 5/188 females (and first in her age group!)
Julia 142 reps 10:20 10/188 females

 And even happier to be finished!

1-cmc jump

  The atmosphere on the Intrepid was incredible. Despite the freezing temperatures (ok, maybe it wasn’t that cold but it was on the water and some of us may not have worn enough clothing…), everyone was amped to be participating in such an exciting event. The judges were all super supportive as well, cheering on each and every athlete and encouraging them to get out every last rep. And it was cool to see people of various athletic backgrounds in all different stages of their training come together and give it a go.  Really goes to show that you can accomplish anything if you put your mind to it!

Since we each approached the race slightly differently, we thought we’d also give you a recap of the event from our individual perspectives…

Kayte

 I was a little apprehensive about this race.  For the last 2 months, I haven’t been training for power or working on upper body strength because of the pinched nerve in my neck.  I wasn’t even sure I would be able to participate until the doctor gave me the “OK” 1 week before.  On the Monday before CMC, I decided that I should go for a test run of “The Pit” in a closed environment.  I got through the whole 7 minutes at a moderate pace and didn’t feel any additional pain, so I made the decision to go for it!  My goal was to just get through the day without hurting myself.

Photo taken at 11:10 by www.nuvisionactionimage.com

The morning of, I was a little anxious, but as Team Sparta started to gather at the gym, I began to get more and more pumped!  We all seemed to feed off of each other’s energy, which is the great thing about doing these events with other like-minded, positive athletes who inspire you.

Although I hadn’t trained for this specific event, staying active and doing what I was able while injured, along with a solid base of power and strength that I have from years of training, allowed me to be able to complete the course at a competitive level.  The course involved a lot of climbing, and I’m pretty much a monkey with my gymnastics background, so I really felt comfortable with the obstacles.

Photo taken at 11:17 by www.nuvisionactionimage.com

 Despite being able to get through the course without serious preparation, I really felt the effects of it afterwards.  My shoulders were so sore and I couldn’t lift my arms up until Wednesday without being reminded of the CMC on Saturday!

Julia

Signing up for the CMC was an easy decision for me. I sort of have a hard time saying no to any type of physical challenge. Plus, a couple of my teammates did the CMC in Brooklyn last September and wouldn’t shut up about how awesome it was, so I knew there was no chance I was missing out on this one.

 As someone who always likes to be thoroughly prepared, upon signing up I immediately visited the CMC website and watched the Pit instructional videosso that I would know exactly what each element entailed (no way was I going to get a “no rep!”). I practiced the Pit once a week for about a month, and even though I knew exactly what to expect the day of, my stomach was still doing somersaults as we waited for the countdown to begin. There really is no other feeling like pre-race nerves!

 Photo taken at 11:18 by www.nuvisionactionimage.com

 My performance during the actual event was pretty much on par with my performance in practice. But it felt SO much harder. I don’t know if it was because I hadn’t properly warmed up, or if I was just having a bad day, but by the time I was on round 3, I wanted to lay on the ground in the middle of my burpees and not get back up. Luckily, the screaming judges and rowdy crowd were enough to push me through, and the 7 minutes of torture finally ended.

Photo taken at 11:06 by www.nuvisionactionimage.com

  Even though I know my score was definitely above average, I was slightly disappointed because I had been hoping to do a little more with adrenaline kicking in and all. But, at least I know a couple of things that I’m going to do differently in my training next time: use heavier weight and practice lateral box jumps (that part really threw me for a loop). I’ll also be incorporating more running and climbing stairs with sandbags and medicine balls in preparation for a longer, more rugged obstacle course.

It was a pretty amazing day all around, and we could not be more proud of our team’s performance. Check out more pics of Team Sparta in action here.

 Oh, and the day obviously would not have been complete without a few post-race beverages.

 1-Bar

 So what’s next? Several members of Team Sparta have decided to sign up for the another CMC in Camelback, PA on May 18th. Follow our workouts on Instagram (@average2athlete) to see how we’re preparing, and let us know if you’ll be there too!

 Now, time to start training…

 Kayte & Julia

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Performance Training, Plyometrics & Pizza

I’ve mentioned before that I love plyometrics. (Plyometrics, “Jump Training” or “Plyos” are explosive exercises that exert max force in a very short amount of time. For more info, check out this page.) I also love any kind of training that really gets my heart rate up, gets me breathing heavy and leaves me feeling like I might fall over or pass out! I guess it reminds me of conditioning for sports and makes me feel athletic…or maybe I’m just an adrenaline junky! Either way, any HIIT, circuits, cross-fit, sprints etc makes me feel amazing and yields results!

Some of my favorite plyometrics!

Some of my favorite plyometrics!

I mentioned last week that I had, on occasion, received flack from other trainers about all of the high-intensity jumping and plyometric training that I previous had in my program.  While most of the jabs were well intentioned, after a while I started to question myself and began to shy away from jump-training. Instead of listening to my body and training in a way that worked best for me, I was altering my program to fit other people’s expectations.  My body wasn’t responding as well as it previously had and I wasn’t feeling as accomplished post-workout.

Last week, I came across an article in oxygen magazine about the benefits of plyometrics, that got my wheels spinning. Some of the key notes from the article were that plyos;

  1. Improve athletic performance
  2. Encourage muscle change and adaptation
  3. Increase metabolism and post-workout calorie burn

While these statements certainly support my love of plyos, it was this quote from strength and conditioning coach, Molly Galbraith, that really hit home and got me thinking:

“Plyometrics teach you how to produce force, absorb impact on landing and enhance body control, all of which contribute to stronger joints, a reduced risk of injury, and better skills when playing sports.”

This really opened my eyes and I began to notice a correlation between my training and recent injuries. Over the last 6 months I have incurred 2 injuries that have completely halted my training.  I currently have a pinched nerve (possibly a herniated disk) that started as a sore neck the day before I left to cheer for the NBA All Star Games in February and worsened during the week while we performed.  In addition to that injury, I sprained my ankle in October at practice the day before leaving for a 2 week NBA cheerleading trip around the world.

I Spy!  Can you spot the air cast in all of these pics?

I Spy! Can you spot the air cast in all of these pics?

Before these incidents, I had never really been one to have injuries.  Don’t get me wrong, I am definitely a little reckless and careless in a bull-in-a-china-shop kind of way, but I’m also very “durable” as my husband would put it.  I’ve spent a fair share of time in the ER for stitches, concussions and the occasional broken finger, but I’ve never really had an injury that kept me “on the bench” so to speak.  Since Both injuries happened while cheerleading, I initially came to the most logical conclusion, Cheerleading = Injury.  I thought, “Maybe this is a sign that it’s time to hang up my pom-poms, because lets face it, 29 is a little old to still be cheering!”  And while age may play a little part, I’m thinking there may be more to it.

After taking another look at my training and injuries with the article in mind, I started thinking that maybe the correlation wasn’t directly caused by cheerleading (or age,) but by the change in my program.  Since I began working out in a gym 11 years ago, I was training for my sport….Cheerleading. Everything I did in the gym was geared towards becoming a better athlete.  And while I have always kept a well rounded program, we (the cheerleaders) definitely had more plyometrics and jumping than say, a marathon runner would…and for good reason, you practice what you will perform.  Maybe these injuries had occurred because I was no longer as conditioned to perform cheerleading skills as I had been in the past.  You need to train for your sport.  If I am going to jump and flip, I should continue to train to be able to jump and flip.

Jump & Flip

Jump & Flip

Moral of the story, listen to your body. You are the one who is ultimately responsible for your health and the one who has to live with your decisions.  When it comes to training, there is so much information out there…so learn all you can, apply what think you need and make the decisions that are best for you!

listen-to-your-body

I am so looking forward to returning to my normal, balanced training program, complete with plyometrics!  If you are looking for some plyometric moves to add to your routine, check out some exercises on our YouTube channel. My friend, college roommate, and kick-ass group fitness instructor, Caitlin McGowan and I videoed some of our favorite moves after her class yesterday.

Check out our YouTube channel here!

After Caitlin's class

After Caitlin’s class

As a final note, while working through these injuries, it has been especially important to keep my diet extra clean! Check out this Egg White “Pizza” that I tried this week!

Egg White Pizza

Egg White Pizza

Egg White Pizza

1.) Spray frying pan with oil, then cook egg white mixture (below) into omelette “crust.” Flip when fully cooked

  • 5 egg whites (Add 1 Tbsp water and pepper to taste)

2.) Mix the following together and spread onto cooked eggs

  • 1/2 cup tomato sauce
  • 1/2 tsp dried basil
  • 1/4 tsp dried oregano

3.) Add to following onto the tomato sauce until cheese melts

  • 1/4 cup ricotta cheese
  • sliced veggies (we chose mushrooms)
  • 1 tbsp Parmesan cheese

*Recipe adapted from “Clean Eating Quick & Easy Meals”

Enjoy!