What better way than to get over being on holiday and taking a few weeks off sick than to get back into it with a 3 hour WOD courtesy of Spartan Australia in partnership of The Unite Project, a charity that raises funds to help homeless youths get back on track. 

It was another early start, setting off at 5am to do some errands and pick up Dave (he was working until 5.30am) and then driving to Geelong.  Having never actually stopped in Geelong before and only driven through it, the foreshore where Spartan WOD was taking place was just stunning, which was also enhanced with the dolphins playing in the bay (very distracting whilst you are trying to do a workout).  Will have to think about coming back for a tourist visit :)

What better place to start than the sandbags, there was a little trick at the start when they suggested that we choose a sandbag between two, automatically you think that we would be sharing this sandbag throughout this station, so naturally you go for a weight that you are comfortable with, nothing too crazy.  Then we had to get into a group and pass the bags around, one person using an overhand grip the other person using an underhand grip, by passing around the group, we of course then lost the original sandbag that we had chosen.

After this we then had to choose another person to partner with, I think I had the tallest and strongest person possible. She was definitely a lot fitter especially as half the time my legs didnt want to work.  We started of with some sandbags drills, including sprints runs, swapping sandbags at each end, we then did a variety of different drills which ranged from:

• Walking lunges (with sandbags)
  
• Sprint drills
  
• Overhead throws
  
• Sandbag burpee with push press
  

The boxing station was probably not my best efforts, but I still gave it a good go with a little distraction from the dolphins.  A combination of boxing drills were included with some body weight exercises included between sets. 

Lesson 2:
Do a burpee: You can get stronger and more efficient by doing a burpee the correct way and not just flopping.  Staying in control of all of the movements involved.  Tucking in and exploding upwards, being in control during the pushup and when kicking out with your legs, thinking about the plank position.  Also practice as much as you can, and there is no shame if you need to go onto your knees.

Lesson 3:
Smile - smiling can make such a big difference to your whole mind and body set, so doing a race with a smile will help.   This is the great thing, when you love actually competing in obstacle races, that the majority of the time, you can't actually help but smile, especially when you complete something you couldn't do before.

Lesson 4:
Dead ball carry, apart from the weight and the overall shape of the dead ball carry its probably not the easiest to pick up and get on your shoulder.  Starting in a squat position over the ball, put your hands underneath the ball, with straight arms and bracing your core - you lift.  From here you should be able to use momentum to get it on your shoulder.  Sadly the session was just finishing, so we could not practice, however I still got a lot out of the information. 

This station just gave me so much, it also reminded me that even the greats had to start somewhere and over time build a more efficient way of doing things.  Everyone has to start somewhere, and to remember that where they are today took a lot of courage, determination and discipline.

For me, this session would probably one of the hardest especially when your legs were feeling like lead weights anyway.  ZUU incorporates primal movements into your workout, so in this session we were doing a lot of frog squats, gorilla and bear crawls and many other types of exercises that I have no idea the name of.  #ZUU training is really full on, working all facets of your body, so there was no surprise that you soon started to hurt during this session.  The good thing was that at least we had music to try and drown out the pain of the exercises.

Having been trained by Kate Barsby #noexcusesbootcamp before during a Gut Check training session, I knew that she wouldn't be making this easy for us, plus we had already been  training for 2 hours so fatigue was setting in.  Paired up in twos, one person was on the rope whilst the other person did somebody weight.  

There were 4 sets of each (20 secs on 10 secs off)  exercises which included:
Double handed waves - burpee with star jumps
Alternate arms - push ups
Inner arm circles - burpees
Figure of 8 - holding the rope with both hands, using the ropes to create a figure of 8 - commando roll burpee
 
After each set, we then had to run around the section back to the start again.  At the end, Kate also through in the run up and down the hill, once back, holding the plank until everyone in the group was back.

Ropes are always a hard workout, regardless if you are doing it for 5 minutes of 50 minutes, it takes a lot of energy very quickly, your body and arms fatigue. 

Knowing full well that this station was located right next to a hill, I had no doubt that Richard Williams #endurancebootcamps would be sending us up and down it on quite  a few occasions.  However, this session was a little bit more fun, using the nets, sandbags, benches and hills as a mini obstacle course.

Starting off with the net, everyone held on tight, whilst we are holding on, someone would then crawl over the net.  There was a lot of instability involved as you tried to get yourself across the net, so you had to distribute yourself evenly.  Trying to stabilise and ground yourself whilst someone else scrambled across the net, of course there was no way of knowing weights, so you just had to keep yourself continually engaged.

Richard was not going to let us off that easy so we had 70 knee crunches that we had to complete (luckily not all in one go, but in intervals), then we had to run up the hill and bear crawl down it again, back to the crunches.  Next up would have been the sea turtles x 70.

The mini obstacle course, had you use the wall as a balance beam, pick up a sand bag and head around the cones, up and over the benches (twice) and then up and back down the hill.

This weekend is just what I need to give me that motivation to get me out of my sickness slump.  The day was a fantastic day, well organised and for a fantastic cause.  Having a variety of different stations kept the whole sessions interesting and motivating.  These events are not only a great workout session, but so many people are their to help you progress with each of the obstacles.  

Each of the stations offered something new that you could learn from, building a foundation of skills that you could take out onto the course.

It's been a while since my last post, mainly because I slacked off for 3 weeks whilst in the UK and Malta, recovering from a chest infection.  So getting back home and still not really well enough to do anything, until our already booked session with Melbourne Altitude Training.

Thanks to the team at OCRVIC for organising today, as this is definitely the kick start I needed to get back into the swing of exercise, since I was slowly running this risk of losing my fitness mojo and still not feeling well, finding more excuses. 


Easily located in South Melbourne, we were ready to try something new, until we got the briefing.  Oz introduced himself and told us the benefits of Altitude Training including improved overall performance and how it can get faster results.

Starting to get somewhat nervous, especially having the restriction of breathing, where thoughts start going through your head about feeling constricted, or not being able to breathe at all.  It really is a nerve wracking experience, so I was pleased once we got started with an outdoor run (to be honest when they said we were going for a run, I thought we were going for a seriously long run, so was secretly pleased when we were just running to the end of the road and back).  

We then had to go on the bike (or rower), partnered up, whilst one was on the bike, the other person was doing wall walks.  Now if you haven't done this before, think about getting into a plank, with your feet next to the wall, walking your hands towards you, you then start walking your feet up the wall. This really is a killer on the shoulders and core.  We then finished off with another run, this time running up the road and back again with a medicine ball, since we had activated our upper body with the wall walks.  This was to get us warmed up and the blood flowing, preparing us for the altitude training room.

Of course being newbies the altitude level was set to the minimal amount.  We were then paired up, while one person was on the stationery bike the other person was doing 100 lunges whilst holding a band (something like doing the YMCA, but just only doing the Y) while holding the band with the one leg.  At this point i think the realisation that this was not going to be an easy session.  I think Oz, just liked seeing the pain and determination on our faces as we were trying to get through the reps.  

Whilst on the bike, Oz came around and monitored heart rate and oxygen levels, in which I discovered that I don't actually breath during exercise.  Hhmm (a little bit worrying!).   You do have to think about your overall breathing techniques, otherwise we would run the risk of fainting or being sick.

The next thing was working in teams of two, one person had to do 20 15kg slam balls whilst the other person did 30kg dead lifts,(x4 sets) usually this wouldn't be an issue but being in the altitude room doing these, you felt like you were working so much harder at everything, the sweat just poured off you and you really had to concentrate just to finish the sets.

Our torture had not finished there, we were then split into two groups, one heading out onto the main floor, whilst the other team stayed within the altitude room to complete AMRAP workout:

• 25 x calories on the rower
  
• 15 x 12kg Kettlebell swings, guys were using 24kg
  
• 10 x box jumps (images of Allyson breaking her hand kept going through my head, really not a good thing to think about whilst doing these)
  
• 5 x burpees
  

The workout we did doesn't seem like much, especially in comparison to what we normally do, but doing it at MAT really does makes you re-evaluate your training and especially your breathing, you have to think about it, and you have to breath, otherwise you run the risk of going a little bit delirious.  You had to listen more carefully at instructions, but sometimes it still didnt really compute, I normally suffer from exercise brain (when I start to going a little lopey during exercise, which is now connected with my lack of breathing) so it became even harder to understand instructions.  I can understand the benefits especially with oxygen levels, breathing and improving your overall fitness performance.   It will be great if we could get in a session once a month, just to monitor overall progress.

Click here to check it out.

The morning didn't start off too promising my shoulders were kinda sore from the Gut Check Fitness training done the day before, so had no idea how I was going to pull up in todays event.  There was six stations set at 15 minute intervals, which in theory doesn't sound that bad and more than achievable, with probably between 40 - 50 people per group.  Each of the stations were based around two TM obstacles, that doing specific type of training at each of the stations, would prepare you for them.  Of course they were not going to set up obstacle courses within the pit lanes at Albert Park, and everything they incorporated could be achieved in a gym or outdoors.   

I was not sure what I was expecting, but I really did not expect to sweat as much as I did.  It definitely got the heart rate pumping and the diversity of each stations kept you motivated.  There was also a good balance of upper and lower body exercises, as well as some HIIT, core and some co-ordination.  I would love it if they had this on a regular basis, it was just so much fun.

After being split into our groups, we started off with shuttle sprints and fireman's carry, basing it around team work and agility.  Starting off running around the cones and sprinting to the end, this was a continuous until we went into teams of two or three, teams of two carried each other with a fireman's lift and teams of three carried the third person by linking hands.  

Station 2 incorporated some zoo training, with gorilla walks and bear crawls (have to love those bear crawls), with a few mountain climbers and push ups thrown in for fun.  Working on a pyramid sequence, starting with 1 push up, bear crawl and 2 mountain climbers, then 2 push ups, bear crawl and 4 mountain climbers.  Actually made it up to 9 push ups and 18 mountain climbers, then we had to work our way back down before the time ran out.   felt the Gut Check training when doing this.

Station 3 was based around core exercises including planks, side planks, cycle crunches and jump squats.  Station 4 was doing 20 metre shuttles, within a minute, so you start at 3 then make your way up one every time, having Clem and Allyson there for some friendly competition also helped, managing to get up to level 12, I just didn't have enough in me without a rest for another set.  Finishing off with a friendly race at the end (still not entirely sure who won, but it was good to have the push)

Having just pumped our legs with the sprints runs, the next station was not fun at all and have now started to refer to the trainer as Dr Evil.  Literally any squat / lunge exercise you can think of Dr Evil included from frog squats, holds, jumping squats and every other squat.  Yep, you could feel the burn in your legs doing this one, and yes for some reason feel it mainly on one side of my arse cheek today.

We lucked out at the last station, incorporating team building and agility.  Basically we were getting through a jump rope as a group within the quickest time possible.  If anyone was left behind, we had to go back to the start at the need of the line to do it again.  It was only after everyone had completed it that we could stop.  First you had to do a burped and then go through the rope as a group, once done you then got into the plank position until everyone had made it through.  We eventually started getting a good rhythm going, mainly after everyone started screeching 1,2,3 GO!! There were definitely a few uncoordinated people, so it took a little longer than initially anticipated.  Having good communication and team work also helped get everyone through it eventually.

Ok we took the plunge and signed up in January to do our very first 24 hour endurance event, a scary, exciting and nerve wracking prospect.  We had just over 5 months to train and get ourselves prepared.

Once we signed up, there was no turning back, as soon as we paid and submitted our application we were committed.

Training intensified by adding in a few extra sessions a week, aiming to build strength, core stability and endurance.  We also signed up to as many other obstacle courses as we could to try and get as much practice and training in as possible.  Nothing was too big nor too small, with everything that we were doing having a focus on what lay ahead.  Of course, never having done a True Grit course before we had no idea what was in store for us but had a general idea that the usual culprits will raise there heads including monkey bars, high walls and a rope climb, all being my nemesis obstacles and the ones that I usually fail.

Each of the obstacle training sessions helped with the overall preparation of True Grit, also it helped that this is when we started meeting others that had completed it last year.  This was the greatest thing, as before Going Long we didn’t know where else to go, so we ended up asking a lot of questions and trying to get as much information as possible.

The more practice we had on the obstacle courses the more prepared we felt.  It didnt really help that every time I did a race I got overcome with nerves and spend a lot of the time in the bathroom pre race.  So trying to overcome this was also a challenge for me.

Some of the obstacles and training events that we participated in included:

• Muddy Hell (The first time we had the pleasure of meeting Matt McDowell OCRVIC, he also witnessed my epic fail on the rope climb).
• Spartan
• Hellfit 4.0 – night training event (this is where we met Jackie Morrisson who had done True Grit enduro the year before, so we gained a lot of information from her)
• Heavy Haulers – all day event (an all day charity event doing tyre / ball slam exercises.  This helped with building endurance and testing out nutrition)
• Miss Muddy (this one really helped me iron out those obstacles that I struggled with including wall climbs/jumps, getting the right technique and getting over – also it helped that Linda Dent was volunteering at the wall giving us really helpful tips)
• Operation Blackhawk
• True Grit Adelaide (gave us a taster of what we had in store for True Grit Sydney, although a different course, it was good to gain an idea on what it was all about)
• Tough Mudder Testing Event
• The Compound Training x 2 (gained some invaluable tips on technique that were carried through to race day, from how to climb a rope to a more swift movement doing the rope traverse, also some tips on the wall climbs and mounts)

I started everyday with a morning run until I sprained my ankle and then had to rest that for a few weeks, but my typical training week consisted of.

There would be a variation on the run days, Saturdays and Sunday were allocated dog days when we went for 10-15km walks, found a park that had some monkey bars to play on and practiced doing that.

The core exercises that I focused on included a lot of dead lifts and squats, prowler runs, monkey bar training and interval training.  These all helped with every aspect of my overall training capabilities, focus and preparation for True Grit.

Within 6 months I felt stronger and fitter then ever before.  A few aspects I was unable to conquer such as the rope climb as there wasn’t one available at the gym, so I took the opportunity to practice these at The Compound Training centre (Mornington Peninsula), Clem and Allyson helped me with my overall rope climbing technique, they also gave us tips on the rope traverse, wall climbs and net flips, which were invaluable during True Grit. 

There was some sort of training everyday trying to get as much variety as possible, some days were more intensive than others, however I continued to incorporate my knee and ankle rehabilitation to minimise any potential risk of ITB or ankle strains, I also focused on rolling out my legs and back for at least 15 minutes every day.  Even on a rest day, we tried to stay moving, only doing light exercises but at least we were doing something, even if it included going to the beach, paddle boarding (great for the core) or going to a dog friendly park, finding some monkey bars, the main thing was we were doing something even though it was not as intensive.

An example of the different training exercises done are below:

It was also important to train with your equipment, going out for a few runs wearing your wetsuit to ensure it fits comfortably and its not causing any problems including chaffing.

In 6 months, I cannot believe how far I progressed, from someone that could not even complete a rope climb, get across monkey bars, nor complete a pull up or get over a wall on her own, managed to achieve all of these things with continued practice, practice and more practice.  Going into True Grit I felt that I was more than capable of completing all the obstacles (with the exception of the high wall – still need some practice with this one, but could get over with some help).  With the walls, its great to practice negative pull ups, just so you are used to lowering your body weight, instead of just falling, which can cause injury.

Next year we will focus on a lot more distance running as well as heavy carries going up hill, long distance training and grip strength.

TIPS:

• Train with your equipment including doing practice runs in your wetsuit
• Test out your nutrition, what works for you and what doesn’t
• Practice your weak points, if your not confident with heights start indoor rock climbing to get over your fears
• Don’t forget about looking after your body, ensure you are rolling out your muscles, incorporate any rehabilitation exercises, see an osteopath for some advice and tips which will help minimise any potential risks
• Get some practice on some obstacle courses – ideally another True Grit course just to get familiar with some of the obstacles
• Test and train everything, don’t go in blind, don’t go and buy a new pair of runners and use Enduro as a testing ground
• You need to prepared both physically and mentally

We were hoping for the ideal scenario to go out and run in a wetsuit which would be raining and a little bit colder, but if we kept waiting we would never get out there.  So it was a little chilly, nothing too bad though, this was a great time to test the shorties.  

So looking like two people that didn't really know how to dress for a run, and got mixed up and put on a wetsuit instead of compressions.  We headed to Albert Park for a 5 kms run, to start with the chest felt a little constrictive.  However the overall run was actually quite comfortable, the rubbing noise that you noticed when walking wasn't that noticeable, and the overall movement got easier.  It did start to get quite warm relatively quickly, but we would need to consider that we would be stopping and starting when we get to obstacles, as well as crossing water (yes the thought did cross our mind to actually get into Albert Park Lake, but we didn't want to come down with anything so close to the event).

The wetsuit was comfortable and I didn't find any hidden sore spots that could potentially cause me some annoyance, Dave found a few chaffing spots that we now know that we need to remember.  I also had a pair of 2XU shorts on underneath which I think helped.  I didn't wear a rash vest and just a sports bar, as I thought I would be a little too hot with this on too.  I thought it could be something I added on at a later stage, however it was also surprising how much heat it trapped, because as soon as you took it off, you cooled down really quickly.  To take it off just to add additional layers may not be a great ideas. This is something else worth noting, if you want to stay warm, the only issue was really going to the toilet, but that is another dilemma that we will think about on the night.

In typical Melbourne style the weather is supposed to get worse during the week, so we can test out the full wetsuit in the rain before the event.

It was great to be back at TheCompound, after winning a silent auction from The Good Friday Heavy Haulers Session, again we found ourselves in a great opportunity to train and practice on a course all by ourselves. Initially we thought that it would be an hour or so of just having a play and practice on some obstacles that we were 100% confident with, and of course with True Grit being just 3 weeks away it was a great opportunity for us (mainly me) to build on areas that were my weakest.

If you haven't had the opportunity yet to get down to the Mornington Pennisula and book yourself into The Compound.   if you want some help and improve on areas, there is definitely something new to learn that well help on race day.  Just spending a few hours there has taught us so much, and having the opportunity to learn and practice has given us more confidence in some of the obstacles for True Grit in a few weeks.

It's funny when you start having ITB issues and you have to start retraining your running style and technique, no one taught you to run, you just did it, and at no point until injury occurs do you realise that you were doing wrong.  The same principals also apply to obstacles, apart from monkey bars, there are not many obstacles that you find yourself in an unique situation where you can practice before you get on course. Some may have been lucky enough to be taught a rope climb or traverse or how to practice jumping over walls, but not all of us. The only time and opportunity we get a chance to do it, is when we're actually on course on race day.

After exposing pretty much ever weakness I had, we got taught the correct technique on a few areas including locking your feet during a rope climb, moving quickly on the rope traverse, visulising the step on the wall. Also other tips such licking your fingers to enable a better grip during the wall traverse, understanding the spear throw.

Don't get me wrong it was not an easy session, and the bruises I have now shows what you put your body though. Plus Allyson and Clem just made everything look so easy, graceful and effortless. Both Dave and I still have a long way to go to reach their standard but at the end of the day we will still keep going and trying.

Now I need to conquer my biggest obstacle which would be my head and self doubt.  

Its not ever day that you find you have the opportunity to test out Tough Mudders newest obstacles, for us this was a great honour, as our obstacle racing obsession started with Tough Mudder so it was great to be a part of it.  The newest obstacles have already been launched in America, so we had already seen some You Tube footage and were getting set to prepare ourselves for the worst, especially the new Arctic Enema (submerging yourself in Ice) and Cry Baby (a tear gas chamber).

The purpose of the day was to test the obstacles and provide some feedback on how they can make it better, or what works and what doesn't.  However in true Tough Mudder style we still got wetter, muddier and worked harder on a 2.5km course then we do any other mud run. 

With most Tough Mudder obstacles they are designed to test your skills, mental strength, physical abilities, team work and sheer determination to get you through to the end.  One of the best things about it, is that you have to help each other, you would have to be super human to get through this course on your own, and having the help from fellow TMs is a great bonding experience, people from all walks of life are helping you complete your own mental game to get through to the end, even with a short 2.5km course, everyone still pulled together to help each to get through it.  This is one of the reasons why we got hooked, the fact that strangers help each other, you are all in it together, there is no turning back you just have to keep moving forward and get to the finish line together.

This was only a short course with a small selection of obstacles to test, which included:

Tough Mudder back to Melbourne in October at its newest location Broadford and from the looks of things there will be some mountains to climb with one of the hills 29% gradient - which is going to hurt.  21kms of mud, sweat and tears - all I can say is BRING IT ON TM...

After a nice early start with the alarm going off before 5am and a 2 hour drive ahead, you do have to question your own sanity.  Why do we do this again, why do we get up at some silly time and drive to somewhere new and why do we put ourselves through it.  I am not sure if it is because we are addicted or the fact that we really truly enjoy what we are doing and the feeling of achievement at completion.  Really just having that sick feeling in the pit of your stomach at the start of ever race should be enough to out you off doing it again, the pre race nerves that the thought of being not far from a bathroom just fills you with fear, but somehow you get through it.  The adrenaline pumps and you have started the race, there is no more time to think about how you are feeling just that fact that you just need to get on with it. 

I also have to say that the people we have met along the way have been amazing, for some reason we always have the preconception that there was some sort of elitism happening, but how wrong were we.  Everyone is so great and willing to help, cheer you on and take some time time out to give you some great advice.  The comradery is unreal, you just can't explain how amazing everyone is.

The very first obstacle course we did was Tough Mudder and the only reason why we did it was because some friends said about doing it.  They didn't do it but we did, the thought of doing 21kms of obstacles as well as electricity was a scary thought but we are always up for anything new.  This would have to be the start, we did it on the Sunday which overall was a little quieter then Saturday, there were no queues and the pit area was just alive with excitement and nerves, everyone looked just as nervous but had a little excitement too.  Our wave time was called and the first thing you had to do was to climb over a wall to get into the pit area. (Seriously it hadn't even started yet and I already struggled with the first obstacle).  The MC was amazing, getting everyone pumped as they cheered on, reciting the Tough Mudder pledge and with a few more high fives and cheers the horn sounded and the smoke cannons were unleashed as we ran through and we had started.  No turning back now, we just had to get it done.  It started off with a nice job around Phillip Island race track and then the first obstacle the 'ICE bath'.  A few swear words did elapse my lips as your whole body just goes numb from the shock and the ability to control your muscles and functions were slowly depleting.  It was an effort just to climb out.   The sun was shining and instead of complaining about being cold, you needed to look at the positive, you could no longer feel your muscles so you could not really feel running (it became effortless), soon you dried off and you just carried on going.  

The other reasons is to be able to test yourself, without trying how do you really know you can do?  Can you get over that wall? Or rope traverse? Crawl under barbed wire? or just finish a race?  There is an amazing feeling of accomplishment when  you can get through these things, having a can do attitude rather than just giving up.  The ability to just keep going, give it 110%, hurt, cry but still just get on with it.

I can't remember every single obstacle that we did but the ones that most definitely stand out the most would have included the mud mile and the half pipe, as it was so wet and slippery just trying to get up and over was a hard enough task but people that you never have met before gave you a boast, pulled you up and helped you over.  Without the help of others, I am not sure we could have done it.  Dave of course cleared the half pipe effortlessly, but it took me two attempts to get up, you literally just had to run as fast as you could and hoped that the people at the top caught hold of you to give you a boost up and over.  

The adrenaline boost and almost shocked feeling when you complete it, you can't really explain.  You walk around in a daze and shock, feeling that what you just did wasn't even real and that the whole thing happened to someone else.  You don't even feel the bruises that come along later, the mud has dried on your skin, you have to seriously scrub in the shower as the mud gets into places that you didn't think was possible, there were times during TM that you actually feel like you added a few extra kilos as the mud accumulated in your underwear.

This I doubt would be selling it to anyone, but when we finished having a shower, we headed to the hotel spa where the bruises were proudly on display, more people with similar bruises would join us and there was an understanding on what you all went through, you have something in common as you reminisce about the days events, and you realise how strong and determined some people really are.  One of the girls we were talking to tried the hall pipe 8 times before she got, at one point she said that she just stood their and cried, but she did it eventually.  The sheer will power and determination not to give up is just unreal and inspirational.  Your body and mind is already fatigued but you just keep going.  I just have remember this when doing True Grit, that we are all capable of achieving the impossible.

The stories that we have heard along this journey have been emotional and inspiring from weight loss, to broken backs, from young to old, it is amazing what people can achieve.

This of course was the start of our obstacle races in January 2013  and we have never looked back, we have come so far since that TM day, I have overcome fears and obstacles that I thought I could never do, we are fitter and stronger then ever before.  My skin is not at its best and seem to be continually covered in bruises and scars, my hair has turned into rats tails with the amount of muddy tangles that it has had to endure, my hands are turning into man hands, filled with calluses, but I would not change it for the world, even the unflattering obstacle racer shots, when all ideas of looking like a health nut go out the window, as you look warn and battered, but the moment either catches that smile or that moment of sheer concentration and grit.  The pain that you are experiencing but you are just determined to get through it without giving up, or that moment of exhaustion and excitement when you reach the finish line.

You become part of community, where you can share your highs and lows, there is a connection between people that can never be taken away, you share experiences and give each encouragement.  Every obstacle race is a new milestone, where everyone celebrates your achievements.

For years I have been envious of those that can do monkey bars, especially when they make it look so easy.  I know its all in my head and thats what always let it get the better of me, but still it just seems to be an impossible task. The simple jump and hang is bad enough and then the thought that you are holding your own body weight with one arm is actually quite daunting.  Unfortunately for me i have never been able to do them, even as a child.  Which makes it even more sickening when you see kids just hanging and swinging so easily.

The problem is, that it is pretty much a guarantee that if you are planning on doing an obstacle run, there will be some sort of monkey bars involved.  Most training techniques are designed for Men - increase your grip strength by doing some chin ups (well thats just great - if you can do them) or do some lat pull downs or do this exercise or that exercise.  The thing is, I don't think kids do these exercises to help them with their monkey bars, and when you look at kids playgrounds they are pretty much like mini obstacle courses with net climbs, monkey bars, balance beams.  This is who I need to learn from.

So I am starting from the beginning - remember that kids seem to be doing the monkey bars all the time without a care in the world.  As I said earlier, my biggest obstacle is my head, there is something inside of me telling me that I just can't do it.  I have been there, I have got to the monkey bars, jumped up to the monkey bars, moved about two bars and then fell.  Not so much falling but actually letting go (sounds stupid, I know, but as I said for some reason I can't seem to get my head around it).  Thats the one problem, the overall fear - the fear of failing, the fear of letting go and the fear of not being able to do it, also the fear of getting hurt (which is kinda silly since I love obstacle racing, and if you see the bruises I have then getting hurt shouldn't really be one of them), but its these fears and a can't do attitude that are holding me back.  Kids don't have that, they just get on and do it, they don't think about it, they don't think of the consequences or the how, they just do.  This is the attitude that I need to adopt and to stop being so afraid of these monkey bars.

I am trying to adopt a more positive attitude and to not to actually think about them, so to practice I have been heading down to the monkey bars on a weekly basis.  Beware the first time I wrapped my hands to shreds as the callus where removed from the swinging.  I am taking it one step at a time and there is no beating myself up if I don't do it, just wipe myself down and do it all over again.

Step 1: Find some monkey bars and start playing (the higher the better), if you have to jump up its works out a lot easier than having to lift your legs.

Step 2: Practice going across, basically I started taking it one bar at a time, moving one hand to the next bar and then the next.  Of course this isn't as smooth as I would like and my legs are swinging, it takes a little longer but at least I am doing it.  Plus it doesn't matter how long it take you to get across, as the bonus is that the longer it takes the more grip strength, upper body strength and overall holding your own body weight strength you build.  It took some time to build up my confidence and the ability and still just jumping up and hanging is still a mind game, but once I have done it I just try and do it.  I have been trying this for a few weeks now, and as soon as I felt confident enough I moved onto step 3.

Step 3: I have built up enough confidence now and have moved onto swinging from one bar to the next, this of course should make it a little quicker to get through.  My grip is still a little tight and I can feel it along the palms, but I am hoping that it will get easier, I just have to keep trying.  At the end of the day, the more I try the easier and more natural it will become.

There are few things about own technique that I need to build upon including how hard I grip, I still need to learn to relax a little more into it and also to stop thinking about it so much.  Somehow make it a little more natural, my legs still seem to spraying everywhere and of course making it a lot smoother.  If I keep practicing it can only get better, I then have to progress onto the rings and single side bar.  But one step at a time and eventually I will get there,

I have been practicing my grip strength, I regularly do bar squats and deadliest as part of my routine as well as trying to to do a pull up (at the moment I am still using the bands, but I do practice these as much as I can), at the end of the day the more I can carry my own weight the easier the monkey bars will become.  I also hang from the bars and change up my grip (again with the bands - as I slowly build this up).  However I would 110% recommend just practicing on actual monkey bars as much as possible, kids don't do pull ups nor do they do lat pull downs, what they actually do, is play and thats what we need to adopt and do.  Just play, have fun and not think.

The weekend has been a little crazy so hence why it has taken me a little while to update the blog, finished work on Friday, got home, drove to the Mornington Peninsula for Hellfit, finished at 12.30ish got home about 1.30ish, got up about 6am Saturday morning and then was out all day, but this post isn't about the whole weekend its just about Friday Night.

Like most events that we do and especially the ones that we have never done before, there is always the anticipation on what we will be doing (4 hours in the dark), all we knew was that we needed torches and our water packs.  The first was always trying to find our way, especially when we haven't been there before and it was being held somewhere in Mt Erica. It was an absolutely amazing location and a perfect spot for an event like this.

It all kicked off with some introductions with group intro activities, and shaking hands with someone you haven't met, it then moved onto hugs (hug the person you just met like they're an old friend).  It was a really great way to get everyone together and to break the ice.  

We were then put into teams of 9 or 10, we were team Charlie or the Red Team, each team was allocated four 25kg sand bags in which there were a couple of rules:

1. you were never allowed to leave your sandbag
   
2.  your sandbags must never touch the floor for the whole night ;)

A couple of warmups in, we started with 50 step ups each, and then moved onto the bear crawls, then were wrapped together in glad wrap for a team race.  After this, the team leader had to roll the dice to determine the fate of the team.  We were lucky and received 20 burpees and while we performing these burpees, another team unfortunately rolled to take a sandbag from another team until the next fate check point, we were the lucky team)...

We then had a trek through the ranges, up a massively steep hill, of course during this time, there were 10 ribbons located around the trek in which we had to spot and collect (sounds easy in theory, but remember its pitch black except for our head torches).  It was getting to the stage were we thought we missed a few, but we started to find them along the way (we did miss the best one (the one that had the protein balls included), but not to worry.

The team were in good spirits, having come first in the steps ups and third in the team run, our points were in quite a good position.   After the trek, we came to another check point, in which we got our sandbag back and rolled to speak in a Indian accent (actually quite difficult, but a lot of fun).  The exercise had to come eventually, with the planks, jump and crawls team tasks, a run around the parkland with the sandbag, we then moved onto the next section which consisted of 8 rounds of the following:
Tabata, 8 sets, 20 seconds on 10 seconds rest

1. Dynamic Lunges
   
2. Dips
   
3. Cussack
   
4. Plank
   
5. Pushups
   

Due to time restraints we had to miss the plank and pushup rounds.  We did roll the dice, in which this time we had to sing - which was interesting since we could definitely not sing.

The last task, in which determined the winning team.  For an additional 50 points, we had to go through the ;ale.  For our team, there was no question that we were doing it.  We were first and received an additional 10 bonus points for being the first team to go through.

Our final task was not to lose our ribbons, while the zombies chased us and through water balloons. 

It was an amazing and fun night, and definitely looking forward to the next one.