Front View Kettlebell Swing.

Side View Kettlebell Swing

How To Do A 2 Handed Kettlebell Swing?

Holding the plank can help to strengthen your core

Training for an obstacle course race really requires core training.  In fact, they could be called obstacle “cores” races.

When I say core, I don’t just mean the abdominal muscles, but the entire core which includes every muscle group from the shoulders to the hips.  A strong core allows us to be more powerful in our physical actions.

When we have a strong core, we are able to use our entire body to complete a certain movement, instead of just one limb.  For example, in our kickboxing classes, we first teach the basic form of punches and kicks.  Once a member has learned the basic form, they are able to “get behind” their punches and kicks, by using their core strength.  Core strength allows for a more solid and forceful punch or kick….many of which I would not want to be on the receiving end of.

Core strength also helps to improve balance….and balance was definitely needed during obstacle number 11 of the Spartan Military Race.  Let’s talk Log Hop.  Sounds pretty simple right?  Just like stepping stones?  Not exactly.  The Log Hop was created Spartan style, which means it was definitely a challenge.

This obstacle consisted of about one dozen logs sat on end at various heights, each  approximately three feet apart.  It didn’t look too intimidating, until you were up on the logs and imagining how bad it would feel if you a) fell, or b) had to complete 30 penalty burpees.  Well, I for one said “No Thanks” to burpees and flew across those logs like there was no tomorrow!  In fact, all of the Summit Fit Dojo Spartans handled this obstacle like champs due to all of the core training they got in prior to the event, and the kick butt attitudes they had on the day of the event!

That’s right.  Whether they were planking, bridging, or completing absurd numbers of medicine ball lunge-n-twists, our Summit Fit Dojo Spartans were ready to battle the course with strong cores!

Obstacle Course Training: Log Hop

If your idea of fun includes army crawling through the mud and under barbed wire, all while being pulled on, pushed at, and sprayed by icy cold water from a fire hose….then the Spartan Military Race barbed wire crawl is for you!

I’m not just talking muddy water….this obstacle was pure S-L-O-P!  It included several sloppy moats that were four to five feet deep, as well as plenty of slippery hills to crawl up, and many many yards of army crawling or flat out body rolling under barbed wire.

Our Summit Fit Dojo Spartans trained in advance for the army crawl…minus the mud.

What muscle groups does the army crawl target?  First and foremost it was designed for survival.  Keeping your body and head low to the ground for long periods of time requires mental toughness.

The army crawl also engages the triceps, chest, core, and inner thighs.  Ultimately, it works the entire mind and body.

At Summit Fit Dojo we focus on training all parts of the body, including the mind, on a daily basis.  Perhaps one of the most challenging workouts that we pose to our members is our “kilo” workouts.  Yes….I said kilo, which if you don’t recall, is equal to ONE THOUSAND!

Just imagine walking into the Dojo, looking at the workout board, and realizing that you will be doing ONE THOUSAND abdominal, upper body, or lower body exercises….in one workout.  That not only requires mental toughness to believe and achieve, but for some it also requires a good sense of humor!

Of course our coaches are right beside the members throughout the entire course, ensuring proper form is used, motivating each person along the way.

So…if you want to train for an obstacle course, perfect your army crawl, or increase your mental and physical toughness, then join us.  We not only guarantee a challenging workout that is never the same twice….but we GUARANTEE RESULTS as well!

Obstacle Course Training: Barbed Wire Crawl

Though french toast is a bit difficult to make healthy, follow our recipe for a better alternative.

Dip a slice of whole grain bread in 1/4 cup egg substitute, sprinkle with cinnamon. Brown each side in skillet coated with nonstick cooking spray, Serve with 1 t. reduced calorie margarine and 2 t. light maple syrup. Add 1/2 cup fresh raspberries or other fruit.

Calories: 204
Fat: 5g
Saturated Fat: 1g
Fiber: 6g

Thanks to Health E Meals for the recipes.

To learn more about our fitness boot camps offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon.

Or simply call us at: 720-248-0449.

Light French Toast

Summit Fit Dojo Spartan participating in the Atlas Lift obstacle.

Every obstacle faced in the Spartan Military Race requires mental strength and physical fitness, and many of the challenges cross over into day to day life.  Consider obstacle number ten in the Spartan Military Race, the Atlas Lift.

The Atlas Lift obstacle required participants to lift a concrete boulder and swiftly carry it across an open field, drop the boulder, perform five Spartan Burpees, and then lift and carry the concrete boulder back to the starting position.

Though most of us don’t lift and carry heavy boulders in our day to day routine, we do find ourselves having to squat and lift heavy objects.  Whether it’s lifting a box at work, rearranging furniture at home, or even carrying a small child, (though most of you don’t stop and do five burpees when you drop your toddler off at daycare…you might get some strange looks…trust me) we must have core strength and use proper form.

Our Summit Fit Dojo Spartan Team trained in advance for all of the obstacles at the Spartan Military Race.  And though our workouts covered both strength and cardio, one exercise that really helped with the Atlas Lift was sandbag burpees.  Yes, I said sandbag burpees.

Summit Fit Dojo uses a variety of equipment in each workout to target muscle groups in different ways.  Our sandbags are hand made (with you in mind) and range from 15 – 30 pounds.

Summit Fit Dojo loves burpees!

So, just when you thought the burpee couldn’t get any better –  jump off the ground with your hands overhead, drop to the ground, execute a full push up with your chest touching the ground, press out of the push-up jumping your legs underneath your body so that you’re in a squatted position, stand up, and repeat….now add a sandbag to the mix.

That’s right – press that sandbag overhead as you jump off the ground, then drop the sand bag to to ground as you follow, execute a full push up, chest touching the sandbag, then pick the sandbag back up as you press out of the push up…you get the idea.  Nothing like performing the highly adored burpee with an extra 15 to 30 pounds!

Many of our members have lost that much weight, if not more, in just a few short months of training with us.  Just think about how heavy that sandbag feels, knowing that you used to carry that weight on your frame on a daily basis…..if that’ doesn’t motivate you to keep pushing through the workout, nothing will!

And though the sandbag burpees always entailed some griping and complaining, our Summit Fit Dojo Spartans were ready to rock the Atlas Lift, and then some!

Obstacle Course Training: Atlas Lift

What Is A Kettlebell

In a  lot of my small group classes I coach people through obstacles, be it mental or physical.  Some of the hardest obstacles to overcome are the mental barriers.  These can include gaining the mental toughness to keep pushing even when your mind is telling you to stop, or the mental barrier of believing that you can in fact perform a specific exercise.  Sometimes we must even overcome the barrier of getting to class in the first place!  Whatever the mental barrier is, we must train our minds to be just as strong, if not stronger than our bodies….and get over that wall!

In the Spartan Military Race participants also had to overcome physical barriers, in the form of a six, seven, and eight foot wall.  These walls were straight up and down, with no toe holds or grips at all.  As a participant, you were allowed to help another Spartan by giving them a boost or lift, and then they were on their own to get the rest of the way up, over, and back down to solid ground.   When first approaching the set of three walls they seemed a bit intimidating, but I soon realized how easy they were to overcome, especially with a little bit of teamwork.

Teamwork was a big part of the Summit Fit Dojo Spartans training leading up to the event.  Our members worked together three to five times a week, completing various cardiovascular and strength training routines.  Whether it was running last man sprints, team circuits, or wall ball toss and catch, our members learned how to work together.  Throughout the workouts they gained a great sense of camaraderie and encouraged one another to be their best, and to continue to strive to break down the barriers.

The physical training that our members went through helped to conquer the walls as well.  In addition to the many  push ups, pull ups, and medicine ball wall tosses which aided in building upper body strength, members also completed a vast amount of kettle bell swings.  From Russian kettle bell swings, to American swings, to Power swings, kettle bells work the shoulder joints, hips, knees, and ankles, while increasing core strength and boosting agility and endurance.

It was this agility and endurance that helped our team to not only “get a leg up” on the competition….or on their team member, but it also helped them to have the strength and confidence to grip and pull themselves up to the top of the wall, swing one leg over the top, then two, and finally lower them selves back down the opposite side.

Once back on solid ground, our Summit Fit Dojo Spartans were off and running, ready to conquer the next obstacle.

So, if you are looking to break down a mental or physical barrier, let Summit Fit Dojo coach you along the way.  We can work together to break down the wall one piece at a time, leading to a more healthier and fit version of you!

Obstacle Course Training: Climbing A Wall

Side dishes don’t always have to be bland and boring!

Veggies (to eat plain or as a salad topping)

• Carrots
• Celery
• Cucumbers
• Broccoli
• Spinach
• Cauliflower
• Asparagus
• Jicama
• Tomatoes
• Bell Peppers (red, green, yellow)
• Radishes
• Mushrooms
• V8 Tomato Juice
• Tomato/Vegetable Soup (or other broth based soup)

Portable Fruits

• Whole apples
• Oranges
• Plums
• Nectarines
• Peaches
• Tangerines
• Grapes
• Pears
• Sliced Melon (watermelon, cantaloupe, honeydew)
• Berries (strawberries, raspberries, blueberries, blackberries)

Crunch / Salty

• Baked tortilla and potato chips
• Pretzels
• Rice and Popcorn Cakes
• Microwave Popcorn (light)
• Baked, Whole Grain Crackers

Protein Sources

• String Cheese (reduced fat)
• Lowfat Cottage Cheese
• Small Servings of Dry Roasted or Raw Nuts (almonds, walnuts, pecans, cashews, etc)
• Deli Meat Slices (turkey, chicken, lean ham, roast beef)
• Nut Butters (almond)

To learn more about our Small Group Fitness Classes offered to residents in the Broomfield, Westminster, Thornton, and Erie area — fill out the form on the top right of this page and a representative will get back to you soon.

Or simply call us at: 720-248-0449.

Healthy Quick Side Dishes

It’s official!  Summit Fit Dojo will begin holding classes in our new location: 1975 W. 120th Avenue, Westminster CO. 80234 on TUESDAY JUNE 11TH, 2013!

That’s right!  We received our certificate of occupancy, and are excited to move in to our new place.

As we have quite a bit of equipment to move and set up, we will not hold classes on Monday June 10th.

If you are looking for something to keep you active, then get some fresh air and go for a 3 to 5 mile run, a hike, or a bike ride.  Add some hills to the mix, or better yet…perform 30 burpees after each mile!

As for the remainder of classes on Friday June 7 and Saturday June 8, they will take place in our current location.

We hope that you are all as excited about the new location as we are.   This space will allow us to expand our class times, and add more equipment to the mix!

See you June 11th!

Fitness Classes Begin in New Location June 11

Do you have the strength to weave through the beams on this obstacle?

The Weaver is an A-Frame shaped obstacle, consisting of logs or beams that one must “weave”  through, going over one beam and then under one beam, to the top of the A-Frame and back down the opposite side.  Sounds crazy right?

Well it is, and it was obstacle number five at the Spartan Military Race .  Though a large percentage of participants opted to bear crawl up one side of the obstacle and down the other, it was still a challenge.  Imagine being 20 feet off the ground, bear crawling over 3 foot gaps!  That’s crazy too!

Well our Summit Fit Dojo Spartans might be crazy, but they weaved and/or crawled their way past this obstacle with no problem (and no penalty burpees)!

Our ever changing and challenging workouts combine just the right mix of cardio and strength training.  Some of the workouts that increased strength and endurance for the weaver obstacle included high repetitions of  pull ups and incline push ups.  Pull ups assisted those that weaved in and out of the obstacle to support and lift their body weight while going under one beam and then pulling up to go over the next beam.  Incline push ups helped as well, building upper body and core strength to not only weave, but also bear crawl up the A-Frame.

Of course, we threw a fair share of bear crawls and crab walks into our workout outs.  If you think that bear crawls or crab walks aren’t really a workout, just try alternating back and forth between the two for 3 minutes at a time.  Keep your intensity level high as you bear crawl in one direction for 50 feet, and then crab walk back to your starting point.  Take a 20 second break at the end of each 3 minute round.  Repeat this routine for 30 minutes.  You’re sure to work every muscle group in your body, get a great cardio workout, and feel muscles burning that you never new you had!  Rest assured that the next time you come across a weaver obstacle, you’ll be ready for it!

Maybe obstacle course running isn’t for you.  But our workouts at Summit Fit Dojo are all based on functional movement.  Do you ever have the need to climb a ladder?  Maybe you need to climb up on the roof to check some tiles or clean the gutters.  Maybe you just want to play with your kids at the playground instead of sitting on the sidelines watching them.  The training that our Summit Fit Dojo Spartans went through to prepare for the weaver and other obstacles will also help you to gain the strength and endurance you need throughout the course of your day.  Whether it’s to perform your active job with more safety and efficiency, or just to be more active and agile during your free time.

Don’t let health and fitness be an obstacle in your life….let Summit Fit Dojo coach you along the path to success!

Obstacle Course Training: The Weaver