Yancy Camp Workout 536
Sacrifice graciously is the focus for this pre workout mental conditioning piece. It’s easy to get stingy with our time when we could be serving others. It’s easy to fall in to the “I’m always busy” trap. Sacrificing our time to serve others is a wonderful act of service. Our spouse and children are the ones that benefit the most. This can be very challenging at times when we’re in situations where our career requires long hours and travel. It can be a balancing act of making sure we do everything we need to do to financially provide for our family while also investing as much quality time as possible with family. Our friends, other family members, and other important people in our lives need our time as well. When our schedules are pressed due to work schedules, we can focus in on key moments that have big impact. It’s not always about how much time we spend but how dialed in we are during the time we get. I’m just one guy enjoying life in our suburbia cul-d-sac in Cedar Park TX, but I’ll give you times that I feel are very important. Try to have family dinners as often as possible. Hang out with your kids in the morning as they are getting ready for school. Most kids don’t fly out of bed in a chipper mood ready to tackle life. That’s just not the way it goes. Anytime I’m home, I try to spend at least 10min with them talking about how great the day is going to be and how we need to maximize our opportunities. Often times, I’ll watch a motivational video on YouTube with the kids. I’ve yet to meet a kid who doesn’t love screen time. They see this as an awesome morning bonus and I see it as a chance for us both to get a motivational message. At bedtime, I’ll spend appx 10min hanging out with each kiddo and we’ll discuss high and low points from the day. I try to have 1-2 after school dates with my kids where I ask them questions and remain patient as they slowly start to open up with various things going on in their lives. As many of you know, as they get older, they start to share less and less. We can prevent this from becoming the norm. Scheduling a date night with our spouse or boyfriend/girlfriend at least twice a month is very important and here’s a big challenge – leave your phones in the car. In closing, I’m challenging you to go visit, call, text, message, and/or email those important to you. Most of us have multiple people in our lives who have loved us unconditionally and have served us throughout our lives. I want you to sacrifice some of your time and make a few reach outs this week. Love your family with a huge heart this week my friends. Much love – Yancy
I know some of you have a race or two left this year but for most, the seasons A races are behind them and we’re starting to think about the off season in prep for 2019. I have designed a Short/Mid/Long/Ultra Challenge Workout that I want everyone to complete. I’ll have Challenge Scoreboards up soon for the Short, Mid, Long, & Ultra distance. We’ll all get marks on the Scoreboard and then test several more times throughout the next 4-5 months and track progression. The Challenge is a simple test I put together that covers all the major components of an OCR race. Improvements with this challenge will translate out on course in 2019.
Yancy Camp Short/Mid/Long/Ultra OCR Challenge
Mile/1600m run
Thruster x 10 (Men – 50lb & Women – 35lb)
Pull-up x 2 to shoulder taps x 20 to pull-up x 1
Half mile/800m at 15% incline
Burpees x 20
Slams x 15 (Men – 50lb & Women 35lb)
One arm dumbbell snatch x 10 (5 each side / Men – 50lb & Women 35lb)
¾ mile/1200m run
¼ mile/400m at 15% incline
Thruster x 10 (Men – 50lb & Women – 35lb)
Pull-up x 2 to shoulder taps x 20 to pull-up x 1
¼ mile/400m at 15% incline w/heavy carry (Men – 50lb & Women 35lb)
¼ mile/400m at 15% incline
Burpees x 20
Slams x 15 (Men – 50lb & Women 35lb)
One arm dumbbell snatch x 10 (5 each side / Men – 50lb & Women 35lb)
Mile/1600m run
Pull-up x 2 to shoulder taps x 20 to pull-up x 1
*Choose one or more distances that match up with your 2019 goals, complete the challenge/test, and log your results. There will be four different scoreboards for logging (Short, Mid, Long, & Ultra)
*Short (complete 1 round) – Spartan Sprint, Savage Race, Conquer The Gauntlet, Terrain Race, Bonefrog Sprint, Green Beret Challenge Operator, Rugged Maniac, and others.
*Mid (complete 2 rounds) – Spartan Super, Tougher Mudder, Bonefrog Challenge & Tier 1, and others.
*Long (complete 3 rounds) – Spartan Beast, OCRWC 15k, and others
*Ultra (complete 6 rounds) – Spartan Ultra Beast, Toughest Mudder, Green Beret Challenge XII, Bonefrog Endurance, and others.
*The running/climbing portion must be completed on a treadmill
*Thrusters – Hip crease must get at or below parallel on the drop portion of the squat. Must reach full hip extension and elbow extension at the top.
*Pull-ups/shoulder taps/pull-up – Any pull up method is allowed. If needed, you are allowed to rest at any time but clock must keep running and you must re-start on the number after your last completed rep.
*Burpees – Chest must touch the ground, feet must leave the ground, and hands must reach above head.
*Slams – 100% of the ball must get above head
*One arm dumbbell snatch – Weight starts on the ground and weight must be locked out above your head with elbow extension
*Slam ball must be a dead ball type
*Weights can be dumbbells, kettlebells, sandbells, sand discs, or pancakes (the slam ball can be used for the thrusters as well).
