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​FIT after 50  -  Sue Birnbaum and Jennifer Cera
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Bryan Krouse, a devoted Spartan race competitor suggested I try a Spartan race.  "You can do it! " he said.  After hearing this, my sister Jennifer was up for the challenge, too.  Seven months later after getting as much training in as we could, we completed our first Spartan race together in Boise, Idaho!  I had the hill training advantage in Boise, while Jennifer did her best with the highest "hill" she could find in Omaha.  Through the mud, dirt, burpees, running, carrying, pulling, rings and monkey bars, we stuck together and emerged victorious!

The week before Spartan, Sue and Jennifer trained together at Boise Cross-Fit with trainer and owner Andy Rosenbaum.  We learned the invaluable techniques of rope climbing, rings, dead lift, and turkish get-up, also carrying 45 pound discs which helped us with the race.
​-Sue Birnbaum

Bryan Krouse FIT after 50 profile
Training for Spartan Sprint Race
Jennifer Cera 
  • Trained in Omaha for Boise Spartan Sprint race by climbing with weighted bucket up a 100 foot hill
  • Pull-ups, rowing, biceps and triceps
  • Squats with medicine ball throw and 75 pound barbell
  • Dead lifts and burpees
  • Obstacle wall climbing
  • Three-mile runs with friend Mindy
  • ​Personal philosophy on health:  "Health is an asset we possess; nurture it and we reap the benefits in countless ways."

Sue Birnbaum 
  • Carries including bucket of rocks on foothill trails and sandbag carry on stairs in gym
  • Turkish get-ups with kettlebell - one of the best exercises for hip, spine and shoulder stabilizers
  • Lots of pull-ups and burpees
  • Dead-lifts, back squats and cleans
  • Pulleys for core alternate pull-downs in lunge position
  • Forearm strengthening
  • Monkey bars in local park
  • "I admire those who are disciplined to stay fit; they benefit themselves and others.  Take care of your greatest gift - your body!"

Photos of Spartan Race courtesy of Fred Birnbaum
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Jen at Sand Hollow State Park, Utah
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Spartan Sisters  -  AROO!!
Crash-course training the week before at Boise Cross-Fit and Boise foothills trails
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                         Jennifer - Omaha girl mastering 30-pound bucket carry in Boise foothills
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Sue - "Let's Do This!"
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Boise Cross Fit with owner and trainer Andy Rosenbaum

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Toasting our victory in the Spartan race!
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Boise Cross-Fit gym
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​
© 2017 - 2023 by Sue Birnbaum.  Photos on this website are the sole property of Sue Birnbaum unless otherwise indicated.  Please receive permission before publishing my trip reports and photos.
I try my best to be accurate with my hike descriptions; please research your adventures, always bring a map and compass and know how to read them, be prepared!  All of these hikes can be dangerous; hike at your own risk.  ALWAYS carry the Ten Essentials with you on hikes. 
​Please feel free to contact me with comments or questions, or if you see any errors that need attention.
Thank-you for stopping by!


EXPLORUMENTARY.com
  • Home
    • Cactus to Clouds Hike
    • More Quotes
    • Ann Zwinger Quotes
    • Mary Oliver Poems
  • Hikes by State
    • Idaho
    • Southern Utah
    • Arizona
    • California Desert
    • Nevada
    • Wyoming
  • BLOGS
    • Adventure Blog
    • Women and the Land
  • GALLERY
    • DESERT PLANTS >
      • Beavertail cactus
      • Brittlebush
      • Christmas Cactus
      • Arizona Barrel Cactus
      • Parry's penstemon
      • Agave
      • Arizona Rainbow Hedgehog
      • Claret Cup Hedgehog
      • Desert Agave
      • Palmer's Penstemon
      • Silver Cholla
      • Cristate Saguaro
      • Indian Paintbrush
      • Ocotillo
      • Santa Rita Prickly Pear
      • Spiny Cliffbrake
      • California Barrel Cactus
      • Engelmann Prickly Pear
      • Velvet Mesquite
      • Joshua Tree
      • Buckhorn Cholla
      • Hedgehog Cactus
      • Fishhook cactus
      • Thompson's Woolly Locoweed
    • NATURE
    • BOISE
    • EARTH + SKY
    • URBAN
    • WATER
    • PATRIOT
    • ORCHIDS
  • Fit After 50
    • Brian Holgate
    • Fred Birnbaum
    • Dave Brasuell
    • Bus' Little Black Book
    • Mike Carlson
    • Ray Wilson
    • Bryan Krouse
    • Vickie Kearney
    • Maria Keezer
    • DOUG TRAUBEL
    • Boise Cross Fit Masters Ladies
    • Tim Clemens
    • Marcia Bondy
    • Becky Borczon Blake >
      • Becky B Downtown
    • Jennifer Cera and Sue Birnbaum
    • Dave Brasuell
    • Vance Powell
  • About
    • CONTACT