Tim's Workout Journal

I'm training for the OCR World Championships. These are my workouts in preparation for Obstacle Course Races. The workouts will focus on trail running, grip strength, balance, and agility. Twitter: @timbartz Instagram: @timbartz

[movekapow]

When Should You Have Your Protein? Metabolic Myths with Dr. Andy Galpin

Check out Andy's Pages! http://www.andygalpin.com/ https://www.instagram.com/drandygalpin FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellyb...

[timbartz]

8/28/17 Workout

2 mile run at very slow pace 2 rounds: 15 Push Ups 15 Air Squats 10 Bicep Curls (body weight with towel around the treadmill arm) Quick little workout, first one since the beginning of July.

[timbartz]

Conquer the Gauntlet OKC

Finished 82nd overall, 10th in age group. Goal this race was to complete every Obstacle and earn that Elite Finished Bracelet. Got 22 out of 25. Needed to work on The Rig, The Pegatron, and Slack Rope. See you Monday, Tubby.

[timbartz]

Warm Up: Toe Touches, Straight Leg Kicks, Butt Kickers, High Knees 2 Rounds: 5 Burpees, 10 Kettlebell Swings, 15 Squats, 10 Push Ups, 5 Pull Ups Trail Run: 2.78mi, time: 24:33, pace: 8:49min/mi ABs: Knees to Elbows 2x15, GHD Sit Ups 2x10

[timbartz]

Warm Up: Butt Kickers, High Knees, Straight Leg Kicks, Toe Touches Mid Line Workout: 3 Rounds: 5 Burpees, 10 KB Swings, 15 Squats, 10 Push Ups, 5 Pull Ups Strength: Carry 8 Palettes 75m Cardio/OCR: 3 Rounds: 1k run, Balance Beam Walk (out and back), 6 Hanging Stair Climb (up and down), 33' Sled Pull (out and back), 10' Rope Climb. Distance: 2.38mi, time: 20:27

[timbartz]

5/12/17 OCR Workout

Warm Up: Butt Kickers, High Knees, Straight Leg Kicks, Toe Touches, Lunges 3 Rounds: 5 Burpees, 10 Kettlebell Swings, 15 Squats, 10 Push Ups, 5 Pull Ups Strength: 3 Rounds: Bucket Carry 100m superset w/5 Power Cleans Skill: 2 Sets: 15ft Rope Climb, Hanging Stair Climbs

[timbartz]

6/5/17 OCR Training

Warm Up: Lunges, Butt Kickers, High Knees, Toe Touches, Straight Leg Raises, Lateral Squats 3 Rounds: 10 Burpees 10 Kettlebell Swings, 25# 10 Squats 10 Pushups 10 Pullups 300m Farmers Carry, 25# DB 3 Rounds: 10 GHD Situps 10 Back Extensions Trail Run: 2.75 miles @ easy pace.

[timbartz]

Trail run with 10 Burpees every 1/2 mile, 50 total. Distance: 2.72mi, time: 23:38, pace: 8:41min/mi, speed: 6.92mi/h.

[timbartz]

Final made it up the 15ft rope that doesn't touch the ground. So you start out doing legless climbs.

[timbartz]

Warm Up: High Knees, Butt Kickers, Straight Leg Toe Touches, Straight Leg Kicks, Lunges, Squats 1 minute hang from rings 300m Farmers Carry 20 second hang from bar with 5 Pullups 1-15ft rope climb 1-Hanging Stair Climb 4.06mi Trail Run, time: 33:56, pace: 8:21min/mi

[timbartz]

I ran with MapMyRun! Distance: 4.09mi, time: 36:09, pace: 8:50min/mi, speed: 6.79mi/h.

[timbartz]

I ran with MapMyRun! Distance: 4.02mi, time: 32:13, pace: 8:01min/mi, speed: 7.49mi/h.

[timbartz]

Great workout after a heavy rain, made the trail muddy and a few downed tree branches. Distance: 4.16mi, time: 32:35, pace: 7:50min/mi, speed: 7.65mi/h.

[timbartz]

I ran around the river crossing, added 1/4 mile to the run, walk/jog the last mile. Distance: 4.22 mi, time: 34:56, pace: 8:17min/mi, speed: 7.24mi/h.

[timbartz]

Great trail run, crossed the river by Lakewood Park, pretty deep mud there and was still able to average 8:08 pace. Distance: 3.95mi, time: 32:08, pace: 8:08min/mi, speed: 7.38mi/h.

[timbartz]

Trail run with 6 hill climbs. Distance: 3.15mi, time: 30:27, pace: 9:40min/mi, speed: 6.21mi/h.

[timbartz]

Easy run, wind wasn't my friend! Distance: 3.93mi, time: 34:43, pace: 8:50min/mi, speed: 6.80mi/h.