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Still carrying 15lbs with the weight vest. Trying to work on some gains. Upped the weight on my globe grip carries on the treadmill for that 3 set of aerobics. And extra 2 1/2 lbs is amazingly hard when you’re engaging your whole hand. #countdownworkout #gripstrengthtraining @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

Alternative Set 4: another set of fundamental for functional fitness. At this point in the game I will alternate the arm workout in set 4 between single arm pulls and inverted rows. Inverted rows are normally part of set 6, when I add it. Farmers carries in the treadmill combines aerobics and grip strength, add those globe grips and you engage all fingers and the thumbs. Inverted rows are not only a precursor to mastering pull-ups, but the also build that L-arm strength needed for some obstacles found on course where you work against your own body weight (Olympus) I use different types grips to the mix to work grip strength at the same time. Sometimes I use gloves and sometimes I use liquid chalk. Keep a straight plank body position; the cliser your shoulders are to the floor to start, the more body weight you will work against. This is a bit over 50%. If you’re not ready for this you can set the bar higher. I added leg press variations at the recommendation of my PT, to strengthen my quads and help stabilize my knees. Be careful on any leg press. Remember: hips knees ankles in the same plane, never let knees go past toes. I do even my sitting leg presses one legged, that way the strong leg can’t compensate for the weak one. #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

5 sets of aerobics and strength exercises with 15lbs of weight vest. I really am struggling at this weight. Still trying to keep everything the same, exercises and weight/counter weights. Everything hanging is a battle. I made it through every rep, but I may be in a holding pattern at this weight for a while, until I can get through these sets without stopping. Is it disappointing? Yes. But I’m giving myself a little grace, Been on the road three of the last four weekends. It’s a struggle to stay on a routine. Back home and back on plan. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @tffdenton

Getting it done in the gym. 5 sets of aerobics and strength exercises, 15lbs of weight vest. That small add to the vest last week is proving quite challenging. I am still maintaining all the same speeds and weights that I was at prior to putting the vest on. Dip assist counter weights for 3 sets of 10 are 70, 80 and 90lbs. With 15 extra lbs on me, that 70lb counter weight is tough. But I got all 10 reps done. It will get better, but only if you keep pushing. #weightvesttraining #weightvestworkout @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

This week was an add week, added one more iron brick to the weight vest. I’m now carrying 15lbs. You wouldn’t think 3 more pounds would make that big a difference. But it pushed me. My heart rate ran higher the whole workout. Pushed through all 5 sets of aerobics and strength exercises. First strength exercise after 10 minutes on the stairmaster, was pull-ups at the assist machine. For neutral hands, I have the counter weight at 50lbs, still the same as I started with no weight vest. You can see I really struggled through that set of 10. (Took more than the Instagram minute, so I cut out the first few. I wanted to show my struggle at the end. Set of 10 was really 8-1-1. I’ll just keep working this weight until I can do them without stopping and all 10 are as clean as the first 3. I’m not as strong with wide arm grip. The counter weight here is set to 90, which is also exactly where it was when I was vest-less. So progress is being made slowly. Persistence pays off. If you want it you work for it. #weightvesttraining #weightvestworkout @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @tffdenton

After a week off traveling, getting back in the gym. 5 sets aerobics and strength exercises, 12 lbs in the weight vest. Made it through it all. Kind of wish I had pushed the bars for one more hand exchange to finish it out. My right hand isn’t as strong as left, the return trip, I had to reset my right grip every time. Just wasn’t confident enough for one more. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

This was my week to add a fifth set of aerobics and strength exercises. Set 1 Stairmaster 10 minutes Pull-ups 3 sets of 10 Sit-ups (unsupported) 30 Set 2 Treadmill 10 minutes carrying 40lb barbell Dips 3 sets of 10 Adductors 30 Abductors 30 Set 3 Stairmaster 10 minutes carrying 30lb dumbbell Hanging leg-lifts 3 sets of 10 Leg extensions 3 sets of 10 Achilles/calf lifts 3 sets of 10 Set 4 Treadmill 10 minutes farmer’s carry 10 lb dumbbells with glove grips Single leg presses 3 sets of 20 Single backwards full leg presses/extensions 3 sets of 10 Inverted rows 3 sets of 10 (3 different grips) Set 5 Treadmill 10 minutes backwards at 20 degrees Monkey bars Dumbbell balance and pickup set of 10 Really pleased with my inverted rows which I hadn’t done in a while. Did break each set of ten into two 5’s each arm. But still, not shabby, with my weight vest. You can’t see it from the video, but you need to maintain a full plank body position, with just your heels touching the floor. #invertedrows #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton

Friday workout. Same 4 sets of aerobics and strength exercises. Same 12lbs weight vest. I almost always wrap up a workout with this exercise. Dumbbell balance and pickup. And believe me this takes every bit of focus I have. The beauty of this exercise is it works more than your physical strength (core, glutes, etc), it works your brain. Most of us have a strong side. That strong side is always active and compensating for the weaker side. It becomes the go-to for your brain for engaging muscles. Just like you have to work at strengthening the weak side muscles by doing single leg presses or single arm pulls/lifts, you have to exercise the brain to retrain it to connect the synapses that say, engage the other side too. The other thing I find is that outside of active athletes, who have trained since youth, most people are not body aware to the point where they can find their center of balance and hold that center through movement. I’m very left sided. When I first started working this skill, I simply dropped my gloves and tried to pick them up. I was very unstable on my right leg. So I’ve come a long way. As we age we lose strength and balance. Balance is more than just core strength. It includes training your brain to know when you are centered, training your brain to engage the body correctly through movement to keep that center. #trainyourbrain #engagethebrainandbody #workonbalance #balanceexercise #strengthenyourcore @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #sixtyandstrong #teamstrengthandgrace #fitisageless #functionalfitness

Important post on form. Hard to get a great pic, and forgive the video in which my foot position is blocked The most important way to save your knees, and I mean all your knees, bones, muscles, tendons and ligaments, is to pay very close attention to your form with everything from walking, running, stairs, squats, leg presses etc. 1) vertical plane: hips, knees, ankles in the same vertical plane. 2) knees over toes, never past. If your standing look down, point of knee cap aligns with 2nd toe, but you should be just able to see your toe, never over flex the knee. 3) foot should line up with thigh line. Same turnout. 4) and never ever lock your knees perfectly straight. Mid-aligned joints place stree on the wrong places of joints causing strain on muscles, tendons and ligaments. Most injuries are caused from repetitive motion, with incorrect alignment will cause long term damage. Always check your alignment, there is a reason gyms have mirrors. Form is longevity. #formcounts #exercisecorrectly @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

4 sets aerobics/strength, Weight vest 12lbs. Third set of aerobics today was globe grip farmers carries on the treadmill. Globe grips force you to engage all of each finger. Changed up my monkey bars, sometimes you just have to be flexible with your plan if equipment is occupied. It’s more important to keep moving and keep that heart rate in the zone your whole workout. This is always the last exercise before cooldown and stretching. One armed hangs are still pretty challenging for me. I did fight through 10 hand changes. Slowing things down in every exercise helps to build functional strength and stamina. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

Still working 4 sets of aerobics and strength exercises. These are my three versions of leg lifts. I’m really fighting through the L-arm hanging set with the weight vest. But persistence will pay off. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

Still working 4 sets of aerobic & strength exercises. Unsupported sit-ups are a part of that first set. On this piece of equipment I’ve been working the leg lock steadily closer to the seat, which let’s me get more inverted and works those abs harder. One peg left, and then I’ll have to figure out another level of difficulty. I also try to rotate between different monkey bar type exercises. Just depends which racks of equipment aren’t occupied. Pretty happy with making it through this version with my weight vest on. #weightvesttraining #weightvestworkout @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

2nd workout with my vest, 12lbs total. I haven’t backed off any exercises or weights. 4 sets of aerobics and strength exercises. First set of aerobics is 10 minutes, 33 floors,on the stairmaster,just me and my vest for warmup. Then it’s off to the assisted pullups, 3 sets of 10, counter weights: neutral hands 50lbs, wide hands 90lbs, one handed, 90lbs). Those first 10 are still a struggle, but I’m not backing off. Then unsupported sit-ups, 3 sets of 10, feeling that vest weight by the last set. 2nd set of aerobics is 1/2 mile on the treadmill, 3 degrees, 10 minutes toting 40lbs. Then back to the assist machine for dips, 3 sets of 10 with counter weights at 70, 80 and 90lbs. I’m making it through that first set slowly, but without stopping, so that’s some improvement with the extra weight. Strength exercises are adductors and abductors to work in supporting IT bands and stretch hip flexors, add in a nice long frog stretch plank since those hip flexors are all warmed up. 3rd set of aerobics is a 30lb carry on the stairmaster, 10 minutes, 20 flights. Back to the weight room for leg lifts at the hanging/dip bar stand, first time for these in the vest. L-arm hangs were tough, set of 10 was really 2 sets of 5. But I was very happy with my wide arm hangs, for just hanging on for the full set. Lower leg extensions (strengthening those quads to stabilize my patella) and then the standing shoulder press to work calves and support the Achilles. Last set of aerobics was 10 minutes on the treadmill, backwards at 20 degrees nice and slow to cool down. I always finish up with some form of monkey bar simulation-today I did rings. And lastly my dumbbell balance exercise. Great workout. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

First day with the weight vest. Love this vest, empty it’s about 6lbs, it has 10 3lb iron bricks that can be slipped into the pockets. I’m starting with 2 bricks, so in total it’s 12lbs. I’ll steadily add bricks as I work to gain strength. I war my vest my entire workout. I try real hard to keep everything else the same. I currently work the assisted pull up, 3 sets of 10; neutral hands counter weighed at 50lbs, wide hands counter weighted at 80lbs and one handed counter weighted at 90lbs. I was able to keep it there with the vest, but that first set was a struggle; it went 5 reps, 3 reps, 2 reps. I’ll get better. Not backing off the weight. I did well on everything else today. Even finished with 30 hand changes on the”monkey bars 😁. Utilizing a weight vest is one of the best ways to build stamina, endurance and strength. #weightvesttraining #weightvestworkout @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

Trying to push my pullups a little further. Wide arm pullups are substantially harder. Technique is important. You need to do your best to keep wrists, elbows and shoulders in the same vertical plane. This makes you work a slightly different muscle group than if the shoulders get behind, and it’s more difficult. I tried adding 10lbs to my weight since I been doing okay with a counter weight of 90lbs. But I really struggled to hold form those last 3 of my set of 10. Maybe next time I’ll just step up by 5lbs. @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

Staying the course. Working 4 sets of aerobics with strength exercises. Dips are one of my fundamentals. The lowest setting of offset weight for the assist machine is labeled 80lbs, but calibrates at 50lbs. Then it jumps in increments of 20lbs. Not many people get 20lbs of gains at a time. My trick: add 10lbs to the seat, then you make your weight 10lbs heavier. I’m doing 10 at the 70lb offset, then 10 at the 90lb + 10lbs to me, so 90lb offset , and 10 at the 90lb offset. I’ll try to keep this up as I add my vest and add weights. Note: full range of motion, nice and slow. @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

Staying on target. Taped my weekly workout plan to build strength on the fridge. Keep your workout schedule like you would keep a doctor’s appointment. After all, it’s all about your health. Starting to get back my pull-up strength. Note, these are neutral grip pullups. I always perform them with C-grip, full extension of arms and slowly. This build grip strength, and reliable arm strength. I focus my workouts on becoming and staying functionally fit. At this point I’d say I’m back to pulling the weight I was pulling before, the counter weight is 10 more than I was using last year, but I’m actually 10 lbs heavier. Yeah, not super pleased about that, but not freaking out either. Eating right, working out regularly again. Probably needed to stay more disciplined throughout the holiday season. 😏 Admit your mistakes, don’t punish yourself too much, move forward constructively. @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit #pullups

This weeks workouts have consisted of 4 sets of aerobics and strength exercises. Still getting some strength back slowly. Dip assist is the biggest struggle/biggest strength loss from vacation. I was pushing 75lbs (based on my weight and the counter weight) for 3 full sets of 10, always full range of motion. But right now the 1st set is 75 lbs, 2nd set is 65 and final set is 55. Battling through. Grip strength is always a constant battle, lost a little. Those globe grip carries are 10lb instead of 12.5lbs. Don’t think it will take as long to get that back. Always working my frog stretch to relax those tight hip flexors. This is part of my PT to assist in keeping my knees aligned and healthy. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

Great workout at the gym this week. Definitely back in the swing. 4 sets of aerobics and strength exercises. Carrying 40lbs on the treadmill and 30lbs on the stairmaster. Still about 10lbs down on the assist for pullups and dips, and only hit 8 changes in the rings. Overall feeling re-energized. Then I see this young man with mad strength skills. Goals. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

One full week back in a routine. Getting regular workouts in, getting in some long mileage. More losses in upper body strength (had to back off 10lbs on assisted pullups and dips. A little disappointing because I worked hard for those gains. You just can’t take that kind of time off and expect to come back just as strong. Aerobics, and didn’t lose anything, but those I did manage to exercise on vacation. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton #vacationcomeback

Before and After workout. Try to stay motivated during the holidays. Just 3 sets of aerobics and strength exercises in the gym today. But getting it done in between errands and chores. Don’t let the season get the best of you, give it your best. @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton

First day back in the gym after Dallas Trifecta Weekend. Gave myself one week off to catch up on chores and to do list; but still got 3 days in on the treadmill (10, 5 & 5 milers) just did a basic 4 set workout. Each set: 10 minutes aerobics and 2 types of strength exercises in the equipment room. Take the mileage on Garmin with a little salt; 2 of those 19 minutes of aerobics were in the stair master-Garmin gives you virtually no credit for forward motion. #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #posteventworkout

Last few workouts before race weekend. Improvising on equipment, sometimes it’s an obstacle course all on it’s own. 😁 #trifectacountdown #dallastrifectaweekend #trifectatraining #gripwork #monkeybartraining #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton

2nd day of dress rehearsal for trifecta weekend complete. Just a couple more gym workouts this week and it’s race weekend. 😁 #trifectaweekend #trifectacountdown #dallastrifectaweekend @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit

Getting last long mileage day done before next weekend. Complete dress rehearsal: pants, socks, shoes, etc. always make sure things are going to work, no blisters, bruises or chafing. The difference in time and mileage between iFit and Garmin, is the time I took to stretch periodically and the trips outside to check on the eclipse. 😁 #trifectatraining #trifectacountdown #dallastrifecta @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit

Still working towards upcoming trifecta weekend. I always finish up every workout with some variation of hanging grip exercise: monkey bars, twister, rings, because I want to test and push what grip I have left after I’ve already done quite a bit. This is a very simple exercise but it took me sometime to work up to 30 hand changes and make it look this easy. When I do an obstacle where I can close my grip on the pipes, I prefer to use my gloves, because the hand can lock in place and get a clean release. (Twister, rings) #gripstrengthtraining #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

We had a lovely early trip to Hawaii in September. Just getting around to posting. We stayed 5 nights on the big island, a little pool, a little beach, a bit of golf and, yes, some paddle boarding. I have tried stand up paddle boarding 3x before, the key word being “tried”. By that I mean, attendant hands you a board and a paddle, points you to the surf and says “have fun”. Ocean, waves, boats ,… stand up wasn’t happening. This time I booked a private lesson. Definitely worth it; learnable few important techniques to success and he very sportingly took pics and videos so I had proof. Yeah me! And Garmin obviously now thinks I walk on water . 😉🤣🤣 #standuppaddling #standuppaddleboard #hawaiivacation #bigislandhawaii #pushyourself #nevergiveup #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen

Another long mileage day. Counting down to #trifectaweekend . @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit

I try to combine exercises to make my time in the gym more effective. This particular version of leg lifts did not happen overnight. We have here: 1) dead hangs with finger grips (no thumbs) 2) L-arms, every leg lift includes a contraction working towards a pull up 3) leg-lifts, knees up with extra crunch of abdomen. I started with straight arm, full grip knee lifts, many moons ago. It takes time to build strength. These are body weight exercises, your own muscles lifting and holding your own weight, this is life. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton @tffdenton

My first set of aerobics is warmup, but the next few sets add real life challenges. It’s one thing to be able to carry yourself up a flight of stairs, but practice carrying weight-this is real life, this is staying functionally fit. Carry your dumbbell in front like a bucket or bag of groceries. Treat each step like a one legged squat; that means as much foot as possible on the stair, press into the heel, don’t let knees get ahead of toes, engage the glutes, shoulders, hips, knees and ankles in the same vertical plane. Slow it down until you find your balance and rhythm. Monitor your heart rate carrying weight will make the body work harder. 10 minutes, 20 flights is where I’m at. (That’s 180 ‘squats’ per leg) #stairworkout @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #tffdenton

When the assisted dip equipment is out of service, I go old school. Basic plank push-ups with dumbbell rows are a worthy substitution. I’m not completely happy with my hand position, and I definitely need to get stronger to get deeper each pushup. 3 sets of 10 rows each arm & 10 pushups. #pushups #dumbellrows @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton @tffdenton

I use the assist machine for my dips. Like all strength exercises: 3 sets of 10, utilizing full range of motion. I’ll work over time to 2 sets of 15 and when I can do 30 in a row, I will add weight. I’m currently counter weighted at about 70lbs. When you use machines at the gym between the pulley system and the cables/belts (friction) they will not always be the labeled weight. I’ve calibrated this machine, so I know. The importance of knowing lies in what to do for an alternative when you can’t get on certain equipment. #dipmachine #tricepsworkout #strengthexercises #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton

Sit-ups are a fundamental skill. We use our core muscles and back muscles for practically everything we do. Any functional fitness routine will include them. I do 3 sets of ten, then I work up to 2 sets of 15, when I can do all 30 in a row, it’s time to make it harder. I did not get to this level of difficulty overnight. I actually started on the incline sit-up board just past level. I always exercise full range of motion. #situps #situpchallenge @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton

My pull-up sets consist of 3 different pull-up style/hand placement, 10 reps each. This post I’m highlighting a modified one arm pull-up, wide arm position using one arm to pull and one arm to stabilize. I’m working hard not to use the stabilizing arm to pull. My counter weight is 90lbs (machine set at 120 which really calibrates at 90). This is weight I was working before my most recent countdown, but I’m focused on no “cheating”. The weight makes sense when I compare it to the weight I pull one armed at the weight rack, but that’s another exercise, and I’m working on build that strength too. #pullups #buildstrength #formiseverything #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness @texasfamilyfitnessdenton #texasfamilyfitnessdenton

Medal Monday 😁 Husband hung all my medal racks yesterday. Got everything up and organized. Started down this Spartan path in 2014, sort of on a whim. I told myself I was going to try everything, have fun, meet nice people and finish. It was all of that and more. Such a great community of people who truly want you to succeed. “No Spartan left behind”, is real. So many inspiring people, pushing themselves, helping others and overcoming life’s obstacles not just obstacles on course. The commitment and training for that first event, had me fitter than I’ve been in years. So I told myself that committing to a race every so often would keep me on a routine towards strong functional fitness. So here I am 10 years later, very fit; I’ll never be the fastest or the strongest, and I may never hit that spear throw. But I don’t care. I do it for the challenge that pushes me to stay fit and healthy. I do it for the friendships, for the inspiration, for the joy of sharing in the success and success of others. Just maybe I have 10 more years in me. Thank you to everyone whose helped, supported and shared in my journey. #medalmonday @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit

Since I’m in between training for a specific event. I’ve been taking things back to basics and trying to build strength in specific areas. My pull-up sets consist of 3 different pull-up style/hand placement, 10 reps each. This post I’m highlighting a wide arm position. I’m working hard not to break form. Making sure I’m working arms in the same plane, pulling down at my sides and not forward. My counter weight is 80lbs (machine set at 120 which really calibrates at 90 add 10lb dumbbell). This is 10lbs lighter than I was working before my most recent countdown. It’s a struggle, but I’m trying to focus on form; without correct form, you don’t work or build the muscles intended. #pullups #buildstrength #formiseverything #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness @texasfamilyfitnessdenton #texasfamilyfitnessdenton

Set 4: another set of fundamental for functional fitness. I like to design exercises that combine skill sets. Farmers carries in the treadmill combines aerobics and grip strength, add those globe grips and you engage all fingers and the thumbs. One arm pulls force you to work each arm equally; your strong side will always compensate for the weak side when you pull with both arms. I have added different types grips to the mix to work grip strength at the same time. Sometimes I use gloves and sometimes I use liquid chalk. I added leg press variations at the recommendation of my PT, to strengthen my quads and help stabilize my knees. Be careful on any leg press. Remember: hips knees ankles in the same plane, never let knees go past toes. I do even my sitting leg presses one legged, that way the strong leg can’t compensate for the weak one. #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

Several weeks ago when I added another block to my weight vest, I became discouraged because I couldn’t hang on through my entire bar exercise. The first video is that experience. Simulated monkey bars are always part of my very last set. It tests what’s left in my grip, arm and shoulders after steady use. Next time in the gym I decided to do them in my first set just to see if I had the strength at all, or muscles were just wore out after 3 hours. Still no success. 2nd video. I decided to take it back to building blocks, not increasing the weight in my vest, and just work on build strength and endurance, at current settings. 3rd video. Now weeks later I got where I needed to be. 4th video, getting stronger. Goals met. Last video. Please note, the first and last video were taken approximately 5 weeks apart. So be patient with yourself. Remember skills take time to develop. Any goal worth achieving takes hard work. Don’t back down from your goals, just reset your plan to get there, more small steps, hard work, commitment to the process. #weightvesttraining #weightvestworkout @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

Long mileage done ✔️ One of the most important things to do when preparing for an “extreme” event, is to actually put in the time and the mileage. Build up to it. Wear exactly what you’re going to wear on course. This way you find what works and what doesn’t. Most injuries are repetitive motion injuries. How you move your body and everything in contact with it. May sound obvious, but right down to your under garments and socks, the wrong fit of fabric could blister, chafe, etc. 15, 20, 30 miles becomes miserable real quick. One more piece of advice: I stop on course every 3 miles or so to stretch my legs out. 1) my Achilles really appreciate it, and 2) I want to be able to get out of bed the next morning 😁 Everything is working so far for me, ice packs are coming along because my knees like to remind me how old I really am 😉 #getyourmilesin #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless

Assisted dip machine was out of commission yesterday 😏 substitute plank push-ups 😑 3 sets of 10 were really 2 sets of 10 and 2 sets of 5. Push through all of it, all 30, even if it takes you one at a time. And eventually you will get to all 30 non-stop. #staythecourse #nocheating @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton

Set 3 is another foundational set for me. Carrying weight is a basic life skill, as is climbing stairs. You will find that when you first add or raise the weight load you may have to slow down a bit to make the 10 minutes and manage your heart rate. The three sets of leg raises combine skills; abs obviously, but supporting your own body weight develops strength in your arms, shoulders and grip. If your just starting out, do knee raises, but try to get them to your chin-you have to actually rotate the hips using the abs, to work the abs. Then as your abs get stronger, work with straighter legs. If you can only hang for three lifts, okay, just take your time getting through 10. If you’re not up to using L-arm, just do straight arm hangs-that’s how I started and on the wide arms I’m still not working L’s. You will find on the straight arm supported lifts, that as you bring your legs up you need to push through your arms to lift your hips, or you will rotate off your center of balance. My orthopedic doc recommended the leg lifts to strengthen my quads and stabilize the knee caps. If you don’t have the extension machine, you can use a Velcro strap to fix a dumbbell to your shoe. The calf raises are to strengthen supporting muscles to protect/strengthen my Achilles. But do them correctly, on the balls of your feet, feet hip width apart, knees slightly bent, ankles/knees/hips in same vertical plane. Go slowly all the way down and all the way up. Keep the weight low until you can do all 30 correctly. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton

This first set of aerobics and strength exercises is a foundation for building a functional fitness workout. #pullups are one of the hardest skills to develop. If/when the assist machine is not available, use the equipment rack. Be sure to pick a ‘single’ pulley side (cable goes up and over pulley-sometimes uses 2 to make the turn- to the pull handle) this will give you the most accurate measure of the weight you are pulling. The weight you choose should be enough that it makes the first set of 10 a challenge, but you can get through them using full range of motion, slow and steady. 2nd set of 10 should be a battle and 3rd set you may need to take some breaks. But finish all 3 sets of 10. If your using the assist machine, calibrate the lowest setting. This machine the lowest weight says 80, but calibrates at 50. Your weight minus the counter weight should equal what your pulling at the equipment rack give or take a few. #situps Start on an incline board if you have access. 3 sets of 10. When you can do all 30 full range of motion, slow and steady without stopping, increase the incline. I’ve moved to unsupported sit-ups because the incline doesn’t go steep enough to challenge. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness

I’ve actually been working 6 set routine for about 3 weeks now. Still counting Dottie trifecta weekend. Got a little distracted with weekend events, so I decided to hold it here for a while and let my body catch up. Weight vest is still at 15lbs, carrying 40lb barbell on the treadmill (set 2) and 30lb dumbbell on the stairs (set 3). Had to slow down kn that set on the stair master, got to watch the heart rate. Now carrying 12.5lb dumbbells with my globe grips on the treadmill (set 4). You wouldn’t think 2 1/2 more lbs per hand would hurt that much, but the glove grips amplify. 🙃 #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton

Set 2 of my regular workout starts with the treadmill; I’m working at 3 mph, 6 degrees and carrying 40lbs at this point in my #trifectacountdown The first strength exercise can be either assisted dips or plank push-ups or the dip machine. I’m particularly proud of myself with this set of dips because the assist is at the very setting I was using prior to adding my #weightvest , I am battling through those three sets of 10, but I did not back off the weight. If you are using plank push-ups, you probably pushing about 60% of your weight. You can make that more by putting different size steps under your feet, or backing up a wall. I like the adductor/abductors to help stretch and strengthen my hip flexors and IT bands. Try to use full range of motion and particularly on the adductor, let the weight do the work and breath into a relaxed stretch. And finish up by settling deep into a frog stretch. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton

This was an “add” week: one more set of aerobic and strength exercises, as well as 3 more lbs in the vest. You will notice that I always like to finish with Set 5, it’s kind of a cool down, last grip test and stretch. So my added sets from here out will be before set 5. I’m particularly proud of myself for not adjusting the weight on the assist machine for either pull-ups or dips. Counter weight is still what it was wo/vest. I got 30 done of each, it wasn’t pretty and it wasn’t 3 sets of ten, sometimes I just battled through 2 at a time. But I will get stronger and it will get prettier. 😏 #trifectacountdown #weightvestworkout #weightvesttraining @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness @texasfamilyfitnessdenton #texasfamilyfitnessdenton

This first set of aerobics and strength exercises is a foundation for building a functional fitness workout. #pullups are one of the hardest skills to develop. If/when the assist machine is not available, use the equipment rack. Be sure to pick a ‘single’ pulley side (cable goes up and over pulley-sometimes uses 2 to make the turn- to the pull handle) this will give you the most accurate measure of the weight you are pulling. The weight you choose should be enough that it makes the first set of 10 a challenge, but you can get through them using full range of motion, slow and steady. 2nd set of 10 should be a battle and 3rd set you may need to take some breaks. But finish all 3 sets of 10. If your using the assist machine, calibrate the lowest setting. This machine the lowest weight says 80, but calibrates at 50. Your weight minus the counter weight should equal what your pulling at the equipment rack give or take a few. #situps Start on an incline board if you have access. 3 sets of 10. When you can do all 30 full range of motion, slow and steady without stopping, increase the incline. I’ve moved to unsupported sit-ups because the incline doesn’t go steep enough to challenge. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness

Countdown towards trifecta weekend continues. For those just starting a fitness journey, you can follow along and add exercises at your own pace and ability. I will be posting specifics on each of these 5 basic sets of aerobic and strength exercises. I don’t always train with my weight vest, but on countdowns to an event I will add weight every two weeks or so. This is a MIR vest, I bought it @roguefitness , they carry quality products. I like this vest because it’s built for women (they makes a man’s version), empty it weighs about 6lbs, each iron brick is 3lbs. I start my countdown with two bricks loaded. Vest goes on at the start of my workout and doesn’t come off until the end. Training with a weight vest will build your stamina and your strength. It will give you a whole new perspective on being “just 10 lbs heavy”. #weightvest #roguefitness #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionallyfit @texasfamilyfitness #texasfamilyfitness

The weight vest stays in the whole time. I’m actually proud of myself, because even though I’m still on the assist, the counter weight is exactly what I was using without the vest. Vest is at ~12 lbs now (2 of the 3lbs bricks in it, I’ll add as I get closer to race day). Grant you that last set of 10 was a battle, more like 5 sets of 2 🙃. But I didn’t back off. And I always do full range of motion, nice and slow. Let’s face it in course, I’m not barreling up that wall or rope, or flying through those Monkey bars or Bender. #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dot pljo okoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitnessdenton

I’m trying to step up my workouts to get ready for my next Spartan Trifecta weekend. As usual life and all my other ventures seem to derail training. Definitely need to crank it up a notch. So does this vest make me look bad-ass? 😁 Follow along on Instagram @sixty_and_strong And if you’re trying to build up a workout routine or get back in one, just message me, I’m always happy to help. You don’t need an expensive gym or expensive equipment to get functionally fit, just commitment and motivation. #trifectacountdown @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dot pljo okoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @tffdenton #texasfamilyfitness

Workout, Football and Brisket Nachos. 😁 Garmin indoor run miles always under shoot treadmill miles; I probably need to tweak in my stride length in settings. Garmin time includes stops for stretching. Every 3 miles or so I stretch my Achilles. #mileageday #spartancountdown #ifit #nordictrack @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dot pljo okoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless

Getting in my weekend mileage. Starting to ramp up for that next Spartan Trifecta Weekend. Love my Nordic Track and the iFit app. Garmin time and mileage includes warmup and cooldown. Got Bailee by my side; although she’s bored. She’d much rather be rucking. 😁❤️🐕 #nordictrack #ifit @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dot pljo okoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit

Evening out tossing axes and ninja stars. Great place, got lots of coaching from the staff to get my distance and technique down. 😁 #throwaxes #lumberjaxe #tossingninjastars #unbreakable #spartanup #spartanwomen #spartanstrong #spartanrace #spartanfit #beunbreakable #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #fitnessisageless #fitnessisbeauty #statfitstayyoung #beastisabeauty #beautyisabeast

OCR Crowd: I bought my pair of MudGear Padded Arm Sleeves in early 2018 in preparation for my first trifecta year. Before that I was either in a long sleeve shirt or bare arms on course. (Early OCR blogs had recommended KT tape along forearms and shins to protect from splinters, rubs and scraps on rocks and wood, and that I did.) There were not a lot of groups producing specific OCR gear in the early years (my first Spartan was 2014), but there were good blogs on what to wear and what to prepare for. MudGear has always been high on reviews. I did a lot of research. I didn’t get these as compression sleeves, and they do run small like a compression sleeve would. I bought these for the pad, fabric and style. There is not another arm sleeve on the market that I can find which has a nice long, thin, but still cushioning pad, that will protect your entire forearm past the elbow and is still soft and stretchy enough to allow total flexibility and also breathes enough to wear on a hot race day. Although I bought them to protect that vulnerable bony area from wrist to elbow, I recently loaned one out on course to someone who needed to utilize an elbow grip over obstacles. We put it on with the padding up the inside of the arm to protect that inside elbow area from bruising and rubs. It worked brilliantly. The gentleman I made the loan to now has a pair for his future races. I won’t wear anything else on course. For sizing: I like my Larges better than the Medium, this way they fit but don’t squeeze. Medium was more of a stretch to fit. Link to buy: https://mudgear.com/collections/gear-for-outdoor-adventures/products/mudgear-padded-arm-sleeves @mudgear @spartan @spartanwomenstrong #mudgear #ocrsleeves #paddedarmsleeves #compressionsleeves #unbreakable #unstoppable #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #pushyourself #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisageless #functionallyfit #spartanextreme #hurricaneheat #spartanendurance

Early and efficient in the gym today. 😁 @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dot pljo okoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton

Last workout before Dallas Spartan weekend. 😁 @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit

Still counting down to Spartan race weekend. Highlighting some abs/core and balance exercises. As we age we tend to lose strength and balance. Many of us don’t even realize how one-sided we are, until we actually force our body and mind to engage the other side. I intentionally do a lot of exercises single sided, because I am so left sided that I have to train my brain to connect all those right sided paths. #coreworkout #balanceexercise @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness

When appointments break up your day and you can’t get to the gym,…. You get to work on the things you have at home. 😁 Time on the treadmill with some grip, arm and upper body exercises sprinkled in. #gettheworkin #homeggym @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit

Still counting down to my next Spartan weekend. Got 13 miles in Sunday on my Nordic Track. Used my Fayetteville Beast program. Expecting fairly level terrain in Dallas, new venue, so we’ll see. @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit

I’ve started my countdown to my last Spartan event of the season. I am honored and privileged to be joining Team Oscar Mike again this fall for the Dallas Spartan Weekend. Up to 5 sets of aerobics and strength exercises in the gym, and now at 12 miles for long mileage on the weekends. For those who read my post on ITBand issues, I did switch out unweighted hip flexors for the abductor & adductor machines in the gym. Both machines work those muscles supporting the IT Band and hip flexors; but I’m also using the Adductor to help stretch and strengthen my hip flexors. I set the starting position to one notch wider than I can currently extend then adjusted the weight to something that would gently press on my knees to assist a stretch (40lbs). After each close, I slowly release and relax into the stretch. All sets are saved in Highlights. @weareoscarmike @spartan @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

Set 6 is my first add for the countdown regimen. The routine on the treadmill doesn’t push my heart rate as much, but I follow it up with the box jumps which do. Aerobics: Start with 10 minutes on the treadmill. I start with 100 right lead sideways squat walks at 12 degrees, 1 mph, follow that with 100 steps backwards at 20 degrees, 1 mph, then it’s 100 left lead sideways squat walks, and I finish up with a leisurely stroll forwards, 2 mph at 3 degrees. Next it’s onto our obstacles. (Obstacles 1-10 were part of the previous sets) 11) Box jumps, I’m using and 18” box, I jump up and step down (alternating leading leg). I opt not to jump down because I’m preserving my knees. I’m always extremely careful about that on course. But I do have to work on my jumping up. 😏 I recommend you really jump all the way up, and achieve a balanced stance. In real life you don’t jump onto something and fall right back, you are jumping up to get somewhere. 12) inverted rows, 10 each of three different hand grips. Use a plank position as close to horizontal as you can, the lower your angle the greater the difficulty. Always exercise full range of motion. I’ve been working hard to just get to 10 in a row with these. I want to get to where I can hold the L-arm position and do hand changes between all 6 grips. One of these days I will conquer the Multi-Rig and Olympus on that Spartan course. 😉 #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

Set 4 is also part of my basic training routine. One arm pulls with different style grips are for arm, grip and shoulder strength; the hip flexors , frog stretch and squat walks were recommended by my physical therapist to strengthen the quads and stabilize the patella/knee cap. Aerobics: Start with 10 minutes on the treadmill. I like to incorporate a farmers carry for this set. I’m utilizing my globe grips with the dumbbells to force engagement of all the fingers and thumb. Right now I’m carrying 10 lbs, slope 3 degrees, speed 3 mph. That ends up being 1/2 mile, globe grips make a big difference. Next it’s onto our obstacles. (Obstacles 1-6 were part of the previous sets) 7) One arm pulls force each arm to pull it’s own weight. When using two arms, the stronger will compensate. By utilizing different, I’m also engaging the whole hand and wrist as well as arms and shoulders. Always pull at full range of motion; take it slow and steady to develop strength and stamina in those muscles. 8) hip flexors, frog stretches and squat walks. I need to start adding a band to those hip flexors now that I actually have 90 degrees rotation on both sides. That frog stretch comes in really handy in a barbed wire crawl to help get your body nice and low. I’m using my slides to let my body weight push into that stretch; it will get deeper in time. On your squat walks: make sure knees don’t get in front of toes, start with tension in the band and keep it stretched throughout, work to keep both knees in that vertical plane over the ankles, lead with the knee-not the foot, and press outward with the trailing knee. #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

Set 3 is also a permanent part of my training routine. The hanging leg lifts are for arm, grip and ab/core strength; the seated leg lifts were recommended by my physical therapist to strengthen the quads and stabilize the patella/knee cap. Aerobics: Start with 10 minutes in stairs. For this set I do a dumbbell carry. Depending on the weight you might find you need to slow it down. Right now I’m carrying 27.5 lbs, trying to get to thirty. I’ve had to slow it down to level 3, which is on the treadmill, which is 2; flights in 10 minutes. Next it’s onto our obstacles. (Obstacles 1-4 were part of the previous sets) 5) Hanging leg-lifts are another body weight exercise that combines exercising abs, arms and grip. I perform 3 variations. It took me quite a while to work up to L-arms. I actually try to contract pull-up style with each leg lift. I started with straight arms and just getting my knees up. I’m trying to get the wide arm lifts, legs to hands, abs aren’t there yet, then I want to be able to hold L-arms wide also. It’s good to have a goal. 6) seated leg lifts, two variations, both single leg. I perform 2 sets of 15 each leg. I have a new Velcro straps to tie off the dumbbell of my choice for weight, 7.5 lbs right now. #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

Set 2 of my training routine is also staple part of every workout, not just my countdown to race day. Aerobics: Start with 10 minutes walking, any where will do. Keep an even pace that you can maintain for the full 10 minutes. Right now I’m at 6 degrees, 3 mph. on the treadmill, which is 1/2 mile in 10 minutes. You need to be at a minimum of 3 degrees to simulate walking outdoors. I like to carry a barbell for this walk; I’m up to 40lbs. When I first started carrying, I used 20lbs. Watch your heart rate, carrying weight will increase the load on your body. Next it’s onto our obstacles. (Obstacles 1 & 2 were part of set 1.) 3) Dips/push-ups are a fundamental body weight exercise, testing arm and shoulder strength. I can’t yet do dips all by myself so I use the assist machine or do plank push-ups. Since I can push about half my body weight, a level plank is approximately equal. But pick a weight that makes you work hard for those last two or three and when it gets manageable, increase the weight. To make plank push-ups harder elevate your feet.(downhill planks) 4) leg presses, two variations, both single leg. I perform 2 sets of 15 each leg. I have worked up to 120lbs each leg, each variation, which is still shy of my body weight. 😉 #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

It’s week 7 of countdown to race weekend. I’ve added another iron block to my weight vest, pots it at about 12 lbs. that may not sound like much, but that vest stays on from start to finish. By adding 3lbs at a time and trying to keep the work out the same, I am getting stronger and hopefully will get those unassisted pull-ups back. 😁 But today the assist machine was out of service. Plank push-ups really were a challenge. The last set was one at a time. But I made myself do them all. 😜 #plankpushups #weightvesttraining #trifectacountdown #trifectatraining #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #sixtyandstrong #teamstrengthandgrace #fitisageless #functionalfitness @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

Set 1 of my training routine is a staple part of every workout, not just my countdown to race day. Aerobics: Start with 10 minutes on the stairs, any stairs will do. Keep an even pace that you can maintain for the full 10 minutes. Right now I’m at level 5 on this Stairmaster, which is 32 flights in 10 minutes. Try to keep your heart rate in that green zone. Next it’s onto our obstacles. 1) Pull-ups are a fundamental body weight exercise, testing arm, shoulder and grip strength. I can’t yet do them all by myself so I use the assist machine or do pull-downs at the weight rack. Different variations work the arms and shoulders differently and thus have different levels of difficulty. I still need to adjust my weight accordingly. But pick a weight that makes you work hard for those last two or three and when it gets manageable, increase the weight. 2) sit-ups, I’ve advanced to unsupported sit-ups; but when I started I used a ramped sit-up bench; when I could do 30 without stopping, I increased the difficulty. #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

Testing the gains in my strength with no vest this week. 1) 10 minutes StairMaster level 5 (33 flights) 30 assisted pull-ups (10 each variation), 30 unsupported sit-ups 2) 10 minutes treadmill, 6 degrees, 3.0mph (that’s 1/2 mile), 40lb barbell, legs lifts-30 each leg of two variations with 10lbs 3) 10 minutes stair master level 3 with 25 lb dumbbell. (25 flights). 3 sets 10 hanging leg lifts (three variations). 30 hip flexors, frog stretches, 30 each direction sideways squat walks with band 4) 10 minutes treadmill 3 degrees 3 mph, carrying 10 lbs dumbbells with my globe grips. @roguefitness , 10 one arm pulls, each are with 3 different grips, 30 each leg, two variations of leg presses. 5) 10 minutes treadmill, 200 steps at 12 degrees, 1 mph sideways right lead, 200 steps 20 degrees 1 mph backwards, 200 steps 12 degrees 1 mph sideways left lead, finish 3 degrees 2 mph, 3 sets of 10, 18” box jump up step down, 3 sets of 10 each set with different grips inverted plank rows 6) 3 sets, up and down flight of stairs 20 steps using single leg squat technique to descend, simulated monkey bars, 10 sets balance dumbbell with 15 lb pickup. #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

2nd workout with 6 sets. 1) 10 minutes StairMaster level 5 (33 flights) 30 assisted pull-ups (10 each variation), 30 unsupported sit-ups 2) 10 minutes treadmill, 6 degrees, 3.0mph (that’s 1/2 mile), 40lb, legs lifts-30 each leg of two variations with 10lbs 3) 10 minutes stair master decreased to level 3 increased load to 25 lb dumbbell. 😏 (25 flights). 3 sets 10 hanging leg lifts (three variations). 30 hip flexors, frog stretches, 30 each direction sideways squat walks with band 4) 10 minutes treadmill 3 degrees 3 mph, carrying 10 lbs dumbbells with my glove grips. @roguefitness , 10 one arm pulls, each are with 3 different grips, 30 each leg, two variations of leg presses. 5) 10 minutes treadmill, 200 steps at 12 degrees, 1 mph sideways right lead, 200 steps 20 degrees 1 mph backwards, 200 steps 12 degrees 1 mph sideways left lead, finish 3 degrees 2 mph**, 3 sets of 10, 18” box jump up step down, 3 sets of 10 each set with different grips inverted plank rows 6) 3 sets, up and down flight of stairs 20 steps using single leg squat technique to descend, simulated monkey bars, 10 sets balance dumbbell with 15 lb pickup. #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

OCR crowd: Tested out those gloves from MudGear. I finished working my mare and doing barn chores, so I’m just in my work boots. But I did like them; they fit pretty much true to mens sizing. I bought a medium per the measurements for palm width. They fit but not super snug. I have long fingers (9” spread thumb tip to pinky tip), so they were a bit short, but not too much so. The palm protection was superior. They will be great for walls and anything you can close your grip on, like ropes, chains, rings, twister. Because they don’t have anything to snug the wrist I would say no to them for monkey bars or the beater. (Use Liquid Chalk) But if you are looking to protect your palms and fingers from splinters or whatever, they are great. Haven’t tested them wet yet. May do that later on my daughter’s old playground monkey bars. I never run without gloves, basic gear. But I do take mine off between obstacles and stuff them away to keep them dry, not over heat my hands. #ocrgloves #mudgear @mudgear #ropeclimb @spartanrace @spartanwomenstrong #unbreakable #unstoppable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #nofear #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisageless #functionallyfit #spartanextreme #hurricaneheat #spartanendurance

Time to step it up again: 1st workout with 6 sets. Still using 13 lb weight vest load. 1) 10 minutes StairMaster level 5 (33 flights) 30 assisted pull-ups (10 each variation), The assist machine was still out of order so I needed to opt for pull-downs, I calculated the weight I should be pulling compared to the settings on the assist, 30 unsupported sit-ups 2) 10 minutes treadmill, 6 degrees, 3.0mph (that’s 1/2 mile), increased to 40lb barbell, 30 assisted dips-had to substitute push-ups and up/down planks for my dip sets since the assist machine was on holiday 😏 legs lifts-30 each leg of two variations with 10lbs 3) 10 minutes stair master decreased to level 3 carrying 22.5 lb dumbbell. 😏 (25 flights). 3 sets 10 hanging leg lifts (three variations). 30 hip flexors, frog stretches, 30 each direction sideways squat walks with band 4) 10 minutes treadmill 3 degrees 3 mph, carrying 10 lbs dumbbells with my glove grips. @roguefitness , 10 one arm pulls, each are with 3 different grips, 30 each leg, two variations of leg presses. 5) 10 minutes treadmill, 200 steps at 12 degrees, 1 mph sideways right lead, 200 steps 20 degrees 1 mph backwards, 200 steps 12 degrees 1 mph sideways left lead, finish 3 degrees 2 mph**, 3 sets of 10, 18” box jump up step down, 3 sets of 10 each set with different grips inverted plank rows 6) 3 sets, up and down flight of stairs 20 steps using single leg squat technique to descend, simulated monkey bars, 10 sets balance dumbbell with 15 lb pickup. I was working with my rings today; I am extremely left handed, it’s a continuous battle to develop right hand/arm/grip strength. #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

3rd workout with 13 lb weight vest load. Kept workout at 5 aerobic/strength sets: 1) 10 minutes StairMaster level 5 (33 flights) 30 assisted pull-ups (10 each variation), The assist machine was out of order so I needed to opt for pull-downs, I calculated the weight I should be pulling compared to the settings on the assist, 30 unsupported sit-ups 2) 10 minutes treadmill, 6 degrees, 3.0mph (that’s 1/2 mile), carrying 30lb barbell, 30 had to substitute push-ups and up/down planks for my dip sets since the assist machine was on holiday 😏 legs lifts-30 each leg of two variations with 10lbs 3) 10 minutes stair master decreased to level 3 carrying 22.5 lb dumbbell. 😏 (25 flights). 3 sets 10 hanging leg lifts (three variations). I really had to fight for the last 2 of each set. 30 hip flexors, frog stretches, 30 each direction sideways squat walks with band 4) 10 minutes treadmill 3 degrees 3 mph, carrying 15 lbs dumbbells working finger rolls and wrists flexes, 10 one arm pulls, each are with 3 different grips, 30 each leg, two variations of leg presses. 5) 3 sets, up and down flight of stairs 20 steps using single leg squat technique to descend, simulated monkey bars, 10 sets balance dumbbell with 15 lb pickup. The weight vest also pushes my strength training. Yes, I am still on the assist machine for pull-ups and dips. But, I’m adding weight to me with the vest and fighting to keep the counter weight the same. #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

2nd workout with 13 lb weight vest load. Kept workout at 5 aerobic/strength sets: 1) 10 minutes StairMaster level 5 (33 flights) 30 assisted pull-ups (10 each variation), 30 unsupported sit-ups 2) 10 minutes treadmill, 6 degrees, 3.0mph (that’s 1/2 mile), carrying 30lb barbell, 30 assisted dips, legs lifts-30 each leg of two variations with 10lbs 3) 10 minutes stair master decreased to level 3 carrying 22.5 lb dumbbell. 😏 (25 flights). 3 sets 10 hanging leg lifts (three variations). I really had to fight for the last 2 of each set. 30 hip flexors, frog stretches, 30 each direction sideways squat walks with band 4) 10 minutes treadmill 3 degrees 3 mph, carrying 15 lbs dumbbells working finger rolls and wrists flexes, 10 one arm pulls, each are with 3 different grips, 30 each leg, two variations of leg presses. 5) 3 sets, up and down flight of stairs 20 steps using single leg squat technique to descend, simulated monkey bars, 10 sets balance dumbbell with 15 lb pickup. The weight vest also pushes my strength training. Yes, I am still on the assist machine for pull-ups and dips. But, I’m adding weight to me with the vest and fighting to keep the counter weight the same. #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton

1st workout with my weight vest. My vest is 7lbs empty and takes up to ten 3lb iron blocks. First week I’ve added 2 blocks/6lbs, total weight 13lbs. I put the vest on at the start and take it off at the end. Kept workout at 5 aerobic/strength sets: 1) 10 minutes StairMaster level 5 (33 flights) 30 assisted pull-ups (10 each variation), 30 unsupported sit-ups 2) 10 minutes treadmill, 6 degrees, 3.0mph (that’s 1/2 mile), carrying 30lb barbell, 30 assisted dips, legs lifts-30 each leg of two variations with 10lbs 3) 10 minutes stair master level 4 carrying 22.5 lb dumbbell all in use. 😏 (28 flights), this was exceptionally tough. I had to stop at 8 minutes because my heart rate was staying in that red zone. That is adding just 13 lbs. digest that number when you think about your weight and your health and your mobility and your longevity. 3 sets 10 hanging leg lifts (three variations). I really had to fight for the last 2 of each set. 30 hip flexors, frog stretches, 30 each direction sideways squat walks with band 4) 10 minutes treadmill 3 degrees 3 mph, carrying 15 lbs dumbbells working finger rolls and wrists flexes, 10 one arm pulls, each are with 3 different grips, 30 each leg, two variations of leg presses. 5) 3 sets, up and down flight of stairs 20 steps using single leg squat technique to descend, simulated monkey bars, 10 sets balance dumbbell with 15 lb pickup. The weight vest definitely pushes my aerobics, which is what makes it such a valuable training tool for developing stamina. It also really forces me to focus on balance exercises because it changes my center #weightvestworkout #weightvesttraining #racedaycountdown @spartan @spartanwomenstrong #unbreakable #spartanup #spartanspirit #spartanattitude #spartanwomen #spartanwarrior #spartanwomenstrong #spartantraining #spartanstrong #spartanrace #spartanfit #trifectatribe #nevergiveup #pushyourself #sethighergoals #nolimits #dotoughshit #graceandgrit #doepicshit #sixtyandstrong #teamstrengthandgrace #fitisbeautiful #fitisageless #functionalfitness #functionallyfit @texasfamilyfitnessdenton #texasfamilyfitness #texasfamilyfitnessdenton