Yancy Camp Workout 485

I’m challenging you to not be so quick to judge and harshly criticize. There are times when its needed but in most cases it’s nothing more than a rush to judgement and propping ourselves up by leaning on the struggles of others. My inspiration for this piece for 485 came from watching the Chicago Spartan Live feed yesterday. It was obvious early on they were having difficulties. You could tell the video runners were having trouble keeping up (mud played a big role I’m sure) and they were relying on drone footage mainly and lots of camera time was spent with Amelia and Kevin talking. *Flipping back and forth between all the cameras to ensure the best footage is available for FB Live has to be tough even when the conditions are near perfect. It just wasn’t going as smooth as previous FB Live broadcasts. Many of the comments coming in were a barrage of how terrible everything was. Here we are watching a live broadcast from out in the middle of no where Illinois with crazy conditions and Spartan is getting hammered by most of the viewers because of how terrible they thought everything was. As a business person myself, I wanted to be there helping them as I could only imagine how tough it was logistically dealing with everything. It wasn’t too long ago everyone complaining from the comfort of their couch had no other option than to wait to watch the race on NBC several months after the fact. The week prior, Spartan had exceptional FB Live coverage of the AT&T Stadium Sprint but at Chicago is was definitely less than stellar. If you find yourself jumping all over things with negative comments the moment stuff gets haywire, I encourage you to take a deep breath and relax the aggressive arm chair quarterbacking. One of the techniques I’ve used over the years that has opened doors to a lot of opportunities, is privately messaging with the decision makers/managers/execs/etc to talk about things I saw that could help improve the process. This has turned in to private meetings followed by business relationships being created that ultimately ended up turning in to business opportunities for myself. You can say just about anything you’d like and it’ll be taken well if you’re graciously direct. I’m a business owner and I also work on numerous projects with other companies. There’s a lot of areas where I know I can improve and I’ll listen to all critiques – especially when they are presented in what I like to call a “graciously direct” manner. This is a golden rule I always try to follow. If I’m communicating with someone about something I believe has issues/problems, I always try to be graciously direct vs being a bull in a china closet with my words, and I also try to avoid publicly hammering on what I see without first trying to help provide a solution. I have work to do in this area but it’s a daily goal of mine. Much love – Yancy

Phase 1:
5min run at aerobic effort

Phase 2:
Weighted burpees x 7 (recommended weights – guys 50lb & ladies 35lb / I used my 44lb RAM Roller)
Thrusters x 7 (same weight)
Run 400m at mile race pace effort
Run 400m at low end aerobic effort (low end zone 3 recovery piece to each round)
This completes 1 round.
Continue repeating for a total of 8 rounds.
*Take note of your pace during the 400m runs at mile race pace effort.
*Make sure you compare your pacing and HR data to last weeks identical session.
*You can also duplicate this indoors on the treadmill at 0% incline (go for 400m) or at incline (go for time if using incline – 1.5min race effort & 2.5min low end aerobic effort). *Matt will be going with Incline.
*Keep in mind it’s totally fine if your 400m pace drops for both the race pace and low end aerobic efforts. Eventually we’re looking to get to the point where you can hold your actual mile race pace throughout all 8 rounds but most will not be there yet and that’s perfectly okay. Enjoy!

Phase 3:
Weighted lunges x 20
Pull-ups x 10 to hand position changes until forced to drop after 10th pull-up
Broad jump x 10
This completes 1 round.
Continue repeating but drop reps down to 18/9/9, 16/8/8, 14/7/7, 12/6/6, 10/5/5 for remaining 5 rounds.