Dominate Diabetes 5k Run

Team XMW is proud to announce the newest addition to the race schedule...

Dominate Diabetes 5k run sponsored by Next Level Sports 55

Mad Love for Insanity

Let me count the ways that I love thee...

Day 1: Fit test, proves why I bought Insanity in the first place
Day 2: "warmup"?...wtf? Shaun, are you serious?
Day 3: Power DVD is the hardest workout, Grrr..."#*%^$" you Shaun T!
Day 4: Ah, recovery....ugh, "from cardio", holy crap I'm sore!
Day 5: Pure Cardio DVD is the hardest workout, Grrr....I hate you Shaun T!
Day 6: Finally, I can make it through the warm-up....
Day 7: REST!!!!  I swear I will never say anything bad about "T" ever again.
Day 8: Globe Jumps...My Nemesis!  CrAy - Z!
Day 9: If people on the DVD look like they are dying, what does that say about my chances?

Day 13: Ha!  I kicked Pure Cardio ass.  What?  A bonus workout? Cardio Abs...ugh

Day 16: I'm in this.  Thanks Shaun T for the motivation.  I can do this!

Day 19: I'm rocking the Power & Res...grr...Globe Jumps....My Nemesis.

Day 22: (Rocky soundtrack playing in my head) "You ain't so bad T.  One more round!"

Day 27: Where you at T?  Ha, stop taking breaks.  What's that?  You can't keep up with me?

Days 29 - 34: Is this all you got?  Wow, I am home free...

Day 36: Ha, Shaun thinks he's gonna hit me with something new...Who is Max?  OMG...grr
Day 37: Just when I thought it couldn't get any tougher... no, I won't cry...I hate Max
Day 38: "Max" & "Cardio" should never be used in the same sentence...ever...
Day 39: Is this $h*% legal? My legs are shaking so much I might name them "Harlem"

Days 50 - 63: Kicking ass and taunting the TV... This Insanity Workout is the real deal! I feel great!

Who is Ready to Jump???

Insane in the Park...but Lovin' It!

...in the Park

We completed our first FREE Insanity in the Park workout today!  Thank you to everyone that came out and took one large step toward completing their fitness goals.  I had a blast seeing old friends and meeting new ones.  Stay tuned for future Insanity in the Park fitness classes.  There will be another FREE class for you to try coming up soon!  Next Saturday I will NOT have a class.  I am taking a day off to run the tough mudder!  Expect another race review...if I survive!

What in the hell did I get myself into...

Free Insanity Class in Ypsilanti/AnnArbor Area

After finally earning my Insanity Certification and Group Fitness Instructor Certification I have decided to give back to the local community.  I will be offering FREE Insanity Classes over the next couple weeks.  The only catch is that you need to register in advance.   Some classes will be held outside (weather permitting).  Please plan accordingly, bring a towel and a water bottle to hydrate.

Click here for more Information on FREE Insanity Classes:
http://www.vintensity.blogspot.com/p/insanity.html

OR

If you are interested in taking the Insanity Challenge...

Mr. Roboto Meets Kung Fu...

We should get this guy to help battle cyborgs in the next Terminator movie.

He's ready for some Les Mills Combat Fitness Training...

Not so Lucky, but Still Dashed for Prize

Through Cold, Wind, Snow, and Sleet the Green Survive...

The Challenge:
Looking for a run to kick off our Team XMW race season, we stumbled upon a basic 5k to celebrate St. Patrick's Day, Lucky Dash.  Dressed in green I was ecstatic to run, until I looked out the window and noticed it was a blizzard outside.  Snow was falling, sleet had settled to create sheets of ice on the roads, and the wind offered just enough of a breeze to remind you that this "bites".  The race took place 2 weeks after my birthday, bumping me up to a new age bracket.

The Race:
The layout was 1.55 miles of straight road, turn around and 1.55 miles back.  No problem, despite the cold, I felt great and was ready to kick some...omg is it cold!  The race had a nice atmosphere, friendly people chatting and cracking jokes about the cold.  A few idiots ran without a shirt and probably went home with the sensation that a Chihuahua had gnawed their nipples off.

 

I love when a race plays hype music before a race, and of course this was no exception.  I entered the Vin Zone (when I get hyper focused on dancing and bust out moves like a kangaroo at a disco).

The race was off to a great start and I was feeling great, until I was passed by some young Justin Bieber wanna-be.  Then I kept getting passed by a few more high school punks.  Suddenly I snapped like James Belushi's character in The Principal and internally screamed "No more"!  I took off running like a Beagle that spotted a squirrel and started passing these younglings one after another.  At some point the race became Vinny Kangaroo vs. the entire Royal Oak High School Cross Country Team.  AND...I had one major advantage over them...Rocky IV.  While their childhood was filled with Sponge Bob & Jonas Brothers, my Rocky filled childhood was preparing me for battles such as this.  As the snow flew past my cheeks (no, not those ones), my mind flooded with images of Rocky running up the side of the snowy mountains.  Adriaaaaaan! 

After scaring the crap out of everyone with my scream, I continued to pick up the pace.  The finish line was in sight, I kicked on the after burners and bolted across the line.  When I crossed the line, I felt great and noticed that I had accomplished a personal record of 20:23!

The race results were in and prizes were given to the top 3 in each age group.  Ha!  I'm in an older group and I'm getting faster!  I hurried to the race table to find that I finished 2nd in my group.  Had I been 2 weeks younger I would have won the age group, but as it was my friend ended up winning.  I still took home a prize for top 3.  A sweet looking glass mug...

 
Final Analysis:
Not much set this apart from other 5k races.  The top 3 prize in each age group was nice and the straight away run allows for a quick time.  Most of the festivities were over by the time we crossed the finish line.  I do not know if this was planned or due to the freezing temperatures.  Donations went to some non-profits so that was nice.  Aside from a rivalry being born (me vs Royal Oak CC Team) there was not much excitement here.

Foam is the New Mud!

Warriors & Runners Take a Break From Their Hardcore Regiment to Enjoy a Day at Foam Fest

The Challenge:
To find a fun, unique event that my wife Carol and I could complete together to celebrate our 6th wedding anniversary.  If the 1st wedding anniversary is paper, then the "6th is Foam" (thanks Jim for the tagline). After an extensive search we finally stumbled upon a new, unique run...Foam Fest. The warrior in me was drawn in by several obstacles: "Death Drop", "The Torment", and "Bottomless Trench"; while my wife was intrigued by: "50' Slip 'N Slide", "Moon Walk", and "Stumpy Jumper".  Yes, this event definitely had something for both of us.  I agreed this would be the one, and why not? Even warriors need to stay so fresh so clean.

The Event:
Wait...did she say "50' Slip 'N Slide"?  Suddenly I was transported back to 1984 where my inner child battled to contain my heightened enthusiasm.  I knew this would be a tough day with my internal warrior self conflict versus Vinny the Kid self.  To the Foam! This event was well planned.  A+ for logistics, props to the event coordinator!  Parking was a breeze, lots of signage to find the Foam Fest, waiver table was easily visible upon entrance, use of the public park shower facility, beach, etc.  Instead of a plastic bag full of crap that I probably would ignore, I received a "virtual goody bag" with discounts.  Nice touch!

Immediately upon entry the fun factor was kicked into overdrive, DJ playing music, people wearing costumes, and creative team names everywhere!  Here are a few of my favorites:

Foam Fatales

Mudder F'ers

Despite the suggestive names and costumes ("it's provocative, it gets the people going!"), this event had a friendly, family appeal.  Many families brought their children and enjoyed a day of activity together.

Family Fun

The Fest also had an adult beverage tent hosted by Mike's Hard Lemonade.  That's where we ran into other interesting characters...

Monkeying Around?

Happy and You Know It!

The Race Run:

This is the first non-timed running event I have ever completed.  Thank you event coordinator for eliminating the clock, this allowed me to focus on just enjoying the ride.  The DJ music at the start got us dancing and having fun with the crowd.

The run is off-road with minimal elevation changes, making for a perfect introduction to both trail and obstacle running.  There was more wet dirt then there was mud, but that didn't matter because the foam obstacles were the real draw.  I was excited, anticipating every turn trying to sneak peek at what the next inflatable obstacle would be.  Several times my wife had to reign me in to remind me we were running together, but Vinny the Kid was searching for the Slip N' Slide, and eventually my senses led me to the FOAM!

Note to self: Don't open mouth to yell next time you are on a foam slide, soap does not taste good.
The slide was awesome... I ran, jumped, slide head first all the way into a pool of water and foam.  I stepped out covered head to toe in foam.  I looked like a lost Yeti. Awesome.  Vinny the Kid was utterly disappointed after realizing it's one & done.  No 2nd turns :(  Fortunately one of the final obstacles was another Slip 'N Slide!!!  Oh, and speaking of 1984...

My Vote for Favorite Costume

The run was a mix of inflatable obstacles and other challenges.  We navigated our way through the course with ease, (as did most people).  The course seemed to offer more of a mental challenge than a physical one (overcoming a fear of heights, resisting the chance to sneak back in line for more Slip 'N Slide action, etc).  About halfway through the race we came to the mother of all Foam Fest Obstacles..."THE DEATH DROP"  (This would be the equivalent of the giant shark from Jaws 3 or the Russian boxer Ivan Drago from Rocky IV.)

Sorry Slip 'N Slide, no hard feelings, but now I have a new favorite!  I climbed, I dropped, I loved; but the volunteer dude would not allow me to do it again :(

The rest of the race was a blur as all I could think about was scheming to sneak another Death Drop.

Final Analysis:
The Foam Fest was a blast!  It is a non-competitive 5k entry level obstacle race filled with unique obstacles that are the adult versions of childhood memories.  The Festival was well organized and family friendly.  Even though I considered this an easy course to complete, Foam Fest held it's own with entertainment value in both the festival atmosphere and the course itself.  I highly recommend this to anyone looking to kickback and enjoy a run without having to worry about time or whether or not you are being passed by a Ninja Turtle.  ...and if this race sparks your interest in fitness, we can help you get Insane for future events.

*special thanks to all Foam Fest participants that allowed me to feature their pic on my site

This is SPARTA!! AROO AROO AROO

Where Warriors fail, Spartans succeed...

The Challenge:
What challenge?  I've already completed 3 Warrior Dashes to add to my 5k & 10k resume.  What could this race possibly offer that the Warrior Dash didn't?  To find out I enlisted fearless Team XMW Marine Leader to join me in a trek to Indiana to find out.   
Know when I finish?  Ha!  I'm a cocky fitness nut, I know "now"!

The Event:
Parking was a breeze, even though the shocks on my car disagree.  Immediately upon arrival into the event we noticed a huge contrast with the Dash.  There was no live DJ or band, people were drinking "responsibly", crowds were not as lively, etc.  The Spartan Race did, however have some fun contests: dips, javelin throw, hammer throw, and others.  A few individuals wore costumes, but not many.  It was clear from the look in the eyes of most participants that blood would be shed on our journey today and staring fear in the face, we would not go quietly into the night...er morning.  Aroo!



The Race:
Holy hell...only colder.  Never again will I compare this to the Dash.  The Spartan Race is a legit physically challenging obstacle run.  Is that a 6 ft wall in front of me?  Running start, and... ouch.  Not quite.  After failing on my 1st attempt I refocused, overcame my mental block, and vaulted up over the wall...only to find another 6 ft wall waiting...and another, and...a 7 ft wall.  #Ugh, I mean, er...Aroo!  

Most obstacles were fun, but highly challenging.  I'm embarrassed to say I could not climb the slippery rope with my mud caked hands.  Punishment?  30 burpees.  Before the race was over, I did more burpees than I do in a whole week of Insanity training...LEVEL 5's!  Can't hit the target with the javelin? Burpees.  Slipped off the muddy climbing wall? Burpees.  I'm thinking about starting my own BeachBody workout called "BurpeeBody".  Aroo!

Exhausted from Burpee Bonanza, I was confronted by the mother of all obstacles... a 100 yard Army crawl in the thick mud, under barbed wire, and of course up hill for the last part.  Yes, even Vintensity needed to pause at the top for a moment of reflection (and to pull a few Spartans out of the mud!)

The obstacles also included a river run (yes, in the actual river), sandbag carry (uphill), cement block pull, and of course an 8 FT WALL!  Hell no I wasn't going to let the "mama" wall get between me and the finish.  I took off on a sprint and smacked dead into the wall, but was still hoisting myself over via pull up.  Ha!  No problem. (as blood trickled down my bruised arm)

Seeing the finish line should've accompanied a feeling of relief, however, the 3 warriors holding jousting sticks, a ring of fire, and another wall (at least this one had a rope) stood between me and my achievement.

Final Analysis:  
The Spartan Race is a "vintense" obstacle race that was well worth the investment.  While the event was fun, it was more of a hangout and less of a festival atmosphere.  The sell here is the challenging obstacles and testing your level of fitness.  Spartan Races come in various distances and keeps a point system to track yearly results.  I highly recommend the Spartan Race to anyone looking for a challenge.  As challenging as this was, The Marine & I both finished in the top 1% overall!  Stay tuned to future posts to find out what methods we use to train...Aroo, Aroo, AROO!

Every Warrior Has a Beginning...(but only a few get to jump over fire!)

With the Foam Fest only days away, what better time to reflect back on my 1st obstacle race...

WARRIOR DASH

The Challenge:
After dabbling in several 5ks & even a few 10ks, I stumbled upon an event that intrigued me to the point of no return.  I fell prey to a piece of brilliant advertising, succumbing to the pressure of catchy taglines: "Are you a warrior?" ($#@% Yeah!), "Can you handle it? (Bring it on)", and "Mud, Sweat, and Beer" (Huh? Dirty, smelly, drunks?).  How dare they question my inner warrior!!!  Little was I to know that this event would kick start an insane addiction with obstacle runs.

The Event:

Warriors unite!  This event was amazing!  Contests included: best warrior beard, hatchet target throw, and a costume contest.  I was surrounded by legendary warriors like Captain America, Mario & Luigi, Iron Man, Dora, Bart Simpson, Batman, Wonder Woman, and the cast from that Capital One commercial.  The elaborate detail in costumes rendered mine quite inconsequential by comparison.

The Race:
The death waiver I had to sign did not scare me away and thank Zeus, because my 1st obstacle race did not disappoint.  A 3.2 mile course running in the mud, crawling under barbed wire, climbing cargo nets, and other fun obstacles designed to bring out my inner warrior.  While all the obstacles were a blast, I have to admit that during the whole race my mind was thinking "When do I get to jump over fire?".  


The obstacles were fun, but I found them lacking in terms of a challenge.  Perhaps that can be attributed to the countless hours of training I put in to prepare, but I'm thinking "not".  The race is set up with the intent that anyone with medical clearance can participate.  Several people walked the course or bypass certain obstacles.  There were also times when we had to wait in line to complete an obstacle.  A spirited warrior waits not when given opportunity at Mortimer Crossing or Petrifying Plunge.  A few times I got caught up in the moment and let out a few warrior calls.  One person looked at me like I was crazy and yet they were the one wearing the plaid kilt with pink leggings.  (Maybe he wasn't in costume?)  The toughest obstacle was running up (what seemed like the never ending) muddy hill.  Once reaching the goal I noticed Mario & Luigi not too far behind.  I was cruel when they reached the top and I gave away a major plot twist yelling "Congratulations Mario, but the Princess is in another castle".  As I bounded away, I heard grumbling but was confident at least Luigi was laughing on the inside.

Finally as the finish line was in sight my wish was granted...

My shoes were so muddy, I decided to donate them to charity, as did a few others...

Final Analysis:The warrior dash is not just a race, but rather it's an event and an experience.  Those going to the dash should plan on investing some time. If you are going just to compete in a race you will be disappointed.  The dash was designed to be more fun than it was challenging.  I had a blast dancing to live music and a DJ, eating food fit for a warrior, and meeting other fellow warriors.  I'm willing to bet several people were motivated by the free beer included with their registration.  People were dressed up in costumes, drinking, dancing, and enjoying life.

Admit it, foam is fun...

I'm fired up for this weekend's race:  5k Foam Fest

Joe, Carol, Carmela, and I will represent Team XMW in this weekend's 5k Foam Fest at Stony Creek Metro Park in Shelby Township.

This will be the 1st time I have participated in this event.  Expect a thorough review of the insane fun after the race.

Sign up at TeamXMW.com to join us in future events!