rugged maniac - Excel Fitness

We Are Rugged Maniacs!!!!

The trainers at Excel Fitness take pride in their knack for creating a fun environment to work and workout. Every month we get together for staff bonding events, usually in the form of bar-b-ques and the like. This month, we tried something a little different…RUGGED MANIAC!!!

Rugged Maniac is a 5k obstacle course, designed by the Navy SEALS, through the mud, over walls, up planks, under barbed wire, over rolling logs and into massive pools of muddy water! It was hard, it was messy, and it was so much fun! Jeff, Ilicia, Chris, Heather, Gary and Andy met at the motocross track in Southwick, MA on Sunday, September 30^th pumped and ready to get dirty. We started off the race strong and for the most part were able to stick together as a team and help each other through some of the more challenging obstacles. Gary came out way ahead, finishing the race in about 35 minutes while the rest of your rugged trainers finished in about 45 minutes.

By the end of the event, we were exhausted, filthy, and smiling ear to ear! Asked to describe their experience, the trainers of Excel Fitness had this to say:

“Never in my wildest dreams did I think Rugged Maniac would be so challenging! What a rewarding experience to push myself and bond with my coworkers! We cheered each other on and supported each other when obstacles got overwhelming.” –Ilicia Balaban

“Going into Rugged Maniac I was a little nervous about how I would do, but as I was doing it, I thought to myself, ‘I just want to finish.’ After I was done, I just wanted to do it again.” –Andy Fazzina

“Great time had by all! Team-building and bonding! Added bonus: NO INJURIES.” – Jeff Roux

“I was so nervous going in but I left it all out on the course! Awesome experience.” –Heather Claflin-Coy

“When I finished the race I felt proud and accomplished!” –Chris Caruso

“Training for the Rugged Maniac gave me great motivation to push harder in my workouts, plus it was a good excuse to get real dirty, have a few beers, and a few laughs with some friends!” –Gary Maher

The general consensus:

WE CAN’T WAIT TO DO IT AGAIN AND NEXT YEAR YOU’RE ALL COMING WITH US!!!

By Chris Caruso, CPT

I am planning to participate in a Rugged Maniac 5k this September. I have never had much interest in running anything more than a 100 meter sprint, but this particular race involves a dirt bike track full of obstacles that have to be climbed, sprinted, crawled or jumped through. I am pretty excited to try this 5k obstacle course. To prepare for the varied demands of the race, I’ve designed a series of training circuits that I will work through from now until the September. Below is the first circuit for weeks 1-2.

Complete the circuit period, followed by the recovery period, then repeat. If you have not done this kind of activity for a while, shoot for 2-3 repetitions of the total program per session. If you are active make 5 the goal. Repeat 2-3 days per week. Begin the series with a 3-5 min light warm up and core activation exercise, finish with stretching and foam roll all muscle groups. Drink plenty of water before, during and after.

30 seconds light jogging, skipping rope or jogging/punching
10 pushups, moderate pace
10 squats, moderate pace
Bear walk x 2- walking on hands and feet. Go for around 20 feet. Keep feet flat, butt down a little. Face forward to start; at each turn, rotate so that you move sideways or backwards for the next stretch.
30 seconds moderate jogging, skipping rope or jogging/punching
Pull ups x 5, moderate pace
Multi-directional lunges, x 3, moderate pace. Forward lunge, side lunge, turning lunge, switch legs and repeat = 1 set.
Explosive pushups, x 5-10. Go down with control, and then explosively push back up so that hands leave the floor and elbows are straight.
5 Burpees, explosive pace
Sprint 20 feet, x 4
Chin ups x 5, best pace with control (modify according to ability)
20 abdominal crunches
Check your pulse, record it

Recovery period: 2-3 min

Drink some water
Single leg balance reach, x 2 per leg, with best control
Wobble board for 30 seconds, alternate single leg
Bosu ball/balance disk step ups w/ knee lift for 30 seconds, best control
Check your pulse, record it

Start over at the Activity Phase. Time yourself and compare completion times (not counting warm-up and stretching), as well as your keep track of heart rates at the end of the activity phase and at the recovery phase.

For more information on sport specific training or getting in shape for any kind of race please schedule a complementary consultation and fitness assessment with one of our certified personal trainers!!!