Concept2 – Be Prepared

by Jason Jaksetic

Immediately before the iconic spear throw at the Carolinas Spartan Sprint, I saw a confusing madness of exhausted people gasping for air around some workout machines.

The juxtopasition of gym equipment and the mud-laden wilderness that surrounded me by the spear throw was engaging.  Just what the heck was Spartan Race thinking?   The ancient meets 2012?

Then I understood.  Yes, Spartan Race was putting 431 BC right beside the best of 2012 AD.

The second and third place women now came into view.  They were battling it out on the Concept2 SkiErg machines.  Teeth were clenched and bodies looked about to fail.  This is when the genius of it hit me.

Concept2 gives our athletes one of the most intense physical obstacles after completing 90% of an outrageously difficult course.  So Mike Morris, the Race Director of the Carolinas Spartan Sprint, had put this arm destroying effort right before our most motor skill engaging obstacle.

Yes, you can throw a spear.  But can you do it after the Concept2 just broke you?  Probably not.

The 2nd and 3rd place women got to the spear throw.  One hit, one didn’t.  I was pretty sure things were decided right there an then.  This was the case.

Knowing your obstacles matters.  Concept2, a fellow Vermont based company, is revolutionizing home fitness.  Spartan can’t always be running up and down mountains.  You need a fast, efficient, and brutal workout at home.  That’s why Spartan Race and Concept 2 teamed up.

The Concept2 SkiErg is built for functional fitness – the objective an athlete strives towards in order to dominate a Spartan Race.  It is a tool for athletes.  All Spartan Racers will be confronting a Concept2 in their journey on race day.  Better head to the website now and be prepared.

by Carrie Adams

Gasping for breath, Ogden crossed the finish line for the sixth time in two days, held up by friends and spurned on by a crowd who greeted him with cheers as he nearly collapsed.  Covered in mud, scraped, bruised, and battered, he was finally able to rest having fulfilled a commitment he’d made months before when he sent a simple email to my inbox.

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When I began reading the message, I was intrigued by Ogden’s request.  It was simple, Ogden was direct.  He politely asked me if he would be able to run the Carolinas course as many times as he could.  This isn’t the first time I’ve been asked this question by a Spartan athlete, but James had a special reason.  He wanted to raise money for the charity Wounded Wear.  Given limited heat sizes, we don’t allow multiple heats run on the same day at an event, but Ogden was ultimately granted special permission given the cause and his commitment.  

He explained, “My challenge is to now focus these efforts to raise money for a non-WW_Posterprofit organization; Wounded Wear.  I have made it possible to pledge money ($$ amount per lap) or by simply a flat donation for my efforts via a wepay.com website that is set up here.  As a former Marine Veteran I fully believe and support the organization and their mission.  My entire reason for doing this is to draw attention to our wounded vets and, of course, the awesome (non-profit) organization; Wounded Wear.”

Wounded Wear provides free clothing and clothing modifications to wounded warriors and raises the national awareness of the sacrifices of America’s wounded and their families.

Wounded Wear was created by a severely wounded Navy SEAL who while undergoing his own reconstruction and recovery recognized two key issues that were not addressed by other organizations. He struggled with his massive injuries to find clothing he could wear around the medical devices necessary for healing and he noticed that most people never assumed that his injuries were incurred on the battlefield fighting for our Freedom.

Ogden ultimately took on the challenging course six times.  Racers and athletes watched on with fascination and horror during the sixth lap as Ogden battled the course while donning an elevation mask and carrying a ruck and weighted vest adding and additional 50 pounds. 

Beginning his six laps in the early Saturday morning Hurricane Heat and ending on Sunday he details his time on the course and the people and the cause that helped inspire him along the way. 

On race day, I did six laps total.  That includes the Hurricane heat on Saturday morning.  It took us about 3.5 hours to finish it.  We got done with that at 9:20 or so in the morning.  I still needed to eat and replenish my fluids.  I did that an washed all of the excess mud off of me.  Lap two for me started at around 10AM.  This was obviously my fasted lap.  I think, total, it took me an hour and a half to finish it.  After got back, I knew I needed to eat but had to just chug a bottle of Powerade and take off.  My friend John Henry was fighting off some serious cramps but decided to do this heat with me.  Three was bad.   I basically forgot to eat and felt it after about half way through.  My blood sugar dropped like a rock.  John Henry kept me going but just making small-talk, pithy jokes and such.  Once I got back I had realized that because I slowed due to my blood sugar dropping, I wasn’t going to be able to do five heats total in that day like I had wanted to.  I took a “break” for about an hour. 

I ate a whole bag of Simple Granola, drank a couple cans of Kill Cliff, changed clothes and I was a new man.  I killed my fourth heat.  I probably passed half of the field from the previous heat (@3:30).  I coasted on in and Eric Ashley, one of my heroes, had been checking in on me and personally gave me my fourth medal.  It’s pretty cool when a person that deeply inspires you, gives you a medal.  And chatted with me for about an hour afterwards.  Super cool guy and he gave me some awesome advice.

One of the biggest challenges laid before me and that was waking up the next day and essentially doing it all over again.  My entire body was bruised, cut-up, rubbed raw — my hands had blisters and splinters.  My feet and knees sounded like a bag of popcorn in the microwave.  But my alarm clock that was set for 5:15 that morning didn’t even get a chance to go off.  I was up at 4 just stretching, pacing and re-hydrating.  I was amped.  Ready to attack it all over again.  The only thing that was stressing me was what I had planned for the final lap. 

Another huge challenge was getting over the mentality of what qualified me as “a finisher.”  That was huge.  Usually, you show up, STFU, get your medal, pass around a few high-fives, drink some beer and go home.  That wasn’t what was in store for me.  As happy as it made me to see all of these new, and very elated, Spartans, I still had a mission to accomplish.  And I sort of had to block all of that out.

John Henry decided to do the my fifth lap with me on day two.  That was a HUGE morale booster for me.  Anytime you have JHE next to you, it’s going to be a good day.  While we were running, we chatted about how the last lap was going to go down.  I preemptively bitched about every hill and every obstacle knowing full well that it was going to hurt and it was going to be super tough.  JHE’s standard response:  “Yea, that is going too suck.”  My body was pretty shot at this point so it was indeed all mental.  JHE and I coasted in at just over two hours.

Close Up _Ogden JamesFor the final lap, I had about 40 minutes to get changed, feed myself, and gear up.  Just to antiquate it, I had a 20 pound vest, a 30 pound ruck, and (the killer) the elevation mask.  I got a lot of concerned looks on the way to the start line, to say the least.  But I had my elite entourage covering my six: John Henry, Todd Sedlak, and a guy that I ran with at the HH – John Powers.  I’m not going to lie, I walked at a 3.5 mph pace the whole time. 

From previous training, I knew that the mask, when I had all kinds of weight and gear strapped to me, basically restricted my breathing down to barely acceptable levels.  I had to really concentrate on my breathing.  I felt so lightheaded just moving from one obstacle to the next.  I honestly don’t know if I could have made it with out my guys– I have a strong feeling that I would’ve had to ditch the mask.  Every hill was a battle.  My muscles fatigued faster than they ever had – I felt kind of useless at points.  There were a few points where I had to take the mask off and take a knee. 

The guys were always patting me on the back: “You got this, man.  This is all you.”   There were some obstacles that there were was just no way that I was going to complete it with all of my gear.  To avoid burpees, Todd, JHE, or Powers would do it for 389663_10150605212806861_251061411860_9643993_1450376691_nme and we would move on.  The low-crawl through the mud under barbed wire was unequivocally the worst.  Todd and John pushed me and Powers helped me drag my ruck.  We moved pretty quickly considering the circumstances.  A lot of the racers had stopped at the end to make sure we all made it out ok — or perhaps they just wanted to see the show that was unfolding before them.  The biggest problem that I was having was trying to keep my mask opening from going in the mud and, thereby, cutting off what little air that I was taking in.  So I had to look sideways and up; not comfy in the least.  And at this point, the mud was at its worst consistency.  Just slick as can be and full of rocks and roots.  I am most confident that all of us walked away from that pit bleeding from at least three areas on our body. 

When I put the ruck back on, it weighed at least fifteen pounds heavier.  That’s something I did not train for.  I just had to suck it up and drive on.  The funny thing is all of the guys were telling stories and making jokes the whole time and I kept laughing in my mask.  That screwed my breathing up but kept my spirits high the whole time.  We kept pushing forward. 

I stopped and took my mask off when I knew had less than quarter mile to go and still in the woods.  I heard the announcer and music playing in the not-so-distant background.  I caught my breath again and thanked those guys from the bottom of my heart.  I could not have gotten this far without them.  And there was indeed a small part of me that, even when I started, thought that I would end up failing.  They, in turn, thanked me for letting them be apart of this.  Are you fucking kidding me?  “You’re thankful?  No I’m thankful!”  We could have argued all day and night but, at that point, it had been BEER:THIRTY about two hours ago so we shoved on.

560940_10150605228671861_251061411860_9644106_1423847210_nThe rest was history.  We worked through the last few obstacles. And made it to the fire and the floating platform that led to about 75 meters of open water to cross.  Todd and JHE had an epic battle with the pugil stick Spartans at the end.  They pushed them completely off the raft.  I had tripped on the rocks and fallen on my face, hitting my head as well.  Exhausted and confused, I look over my right shoulder while seeing double (and trying to catch my breath yet again) and saw John Powers reaching for me with an out-stretched hand and calling my name. I grabbed it and the flag that I had dropped and jumped onto the platform and back off of it.  My Marine Corps training kicked in once I was submerged; I immediately donned the mask and sank to the bottom with all +50 pounds strapped to me.  I pushed up off the bottom but didn’t even reach the surface before JHE and Todd had snatched me up.  They hoisted me up over their shoulders and I had the flag in my hands.  It was pretty emotional.  Finish photo

The guys were still thanking me but with cracks in their voices.  “For what?  Having you babysit me for the past 4+ miles?”  They set me down about ten feet from the water line and I was able to walk it in with fifty or so people gathered around and screaming.  It was tough not to get emotional. 

Six laps, almost a marathon’s distance for a cause.  Ogden indicates that over $2500 was raised for Wounded Wear.  If you’d like to help this worth cause, donate directly through WoundedWear.org or go to Ogden’s donation page HERE.

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WOD for Monday, March 27, 2012

 ~By James Villepigue CSCS & Hobie Call

www.ConquerAnyCourse.com

 

Hard Work ALWAYS Beats Talent Alone!


People who are interested in running an Obstacle Race like the Spartan Race are constantly approaching me, asking if they really need to train and prepare for the race.

 

They believe that because they posses some natural physical talent, are in decent shape, and can run a couple of miles every other day, that they will conquer any course.

 

Here’s the deal – talent will only get you so far. Despite possessing natural abilities, if you don’t work hard enough to maintain it or work on improving those talents, you’ll get left behind – Just ask Hobie Call!

 

There have been many athletes throughout history, whose natural talent and physical prowess allowed them to dominate their respective sport and based on their extraordinary abilities, we assumed it would carry over to a future as a hall of famer.

 

We’d be confident enough to bet that they’d one day be considered one of the best there ever was, only to eventually see them beaten down to the bottom of the barrel due to lack of discipline and a poor work ethic.

 

Hard work beats talent, because talent always has the hunger of hard work chasing it down.

 

While there are many talented athletes who have failed and self sabotaged themselves, due to poor work ethic, there are the hungry ones who have masterfully succeeded because they wouldn’t settle and refused to allow their competition to get the best of them.

 

They were the first ones in the gym and the last one to leave. Hardworking individuals oftentimes last longer in their careers than those who waste time and ultimately waste their talent.

 

The more you sweat in training, the less you bleed in battle. Always keep in mind that the best of the best trained hard to get where they are.

 

So, which do you possess…Talent to get you by or the hunger & heart to become your very best?
Keep Going…

Your Coach,

James Villepigue & Hobie Call

 

WOD:

Life is 10% of what happens to me and 90% of how I react to it.
-John Maxwell

How do you react to adversity?

200 lunges
25-50 push ups
run 15 minutes
200 body weight squats
25-50 push ups
run 15 minutes

Repeat sequence if needed.  Beginners can spend their entire working on one of the above exercises.  Practicing form requires great focus.  Even the most elites can benefit from revisiting their workout exercises with the mind of a beginner.

3.20.12

WOD Presented by Gaspari Nutrition

3.21.12

On a given day, a given circumstance, you think you have a limit. And you then go for this limit and you touch this limit, and you think, ‘Okay, this is the limit.’ As soon as you touch this limit, something happens and you suddenly can go a little bit further. With your mind power, your determination, your instinct, and the experience as well, you can fly very high.
-Ayton Senna, former F1 Champion

Simple movements allow you to really focus on your form.  You want quality reps only.

WOD

Warm up:
10-20 minute warm up run with some fast strides mixed in.  (Strides are 30 second intervals where you pick up pace).

then

Main Set
2-6 sets of:

100 meter sprint
5-30 push ups
50-200 lunges
100 meter sprint
5-30 push-ups (or chin ups)
50-200 squats

Great to do this WOD mixed with an aerobic run of 20 minutes to 1 hour.

Cool Down:
light jog
stretch

3.22.12

WOD on Banking:

You will get more out than you put in.  Just make sure you put it away.  Don’t use your mouth to write checks your body can’t cash.  It’s going to be a long day out there.  Be ready.
-anon.

Aerobic fitness needs to be locked away. Deep endurance takes years to happen. But, what you gain, you keep.  It’s worth the investment.

WOD
Go for a long trail run if you can. Or find some intense and interesting roads.  Regardless, get out and get the heart rate up for as long as you are able.  Enjoy it!

3.23.12

The man who can drive himself further once the effort gets painful, is the man who will win.
-Roger Bannister

Today’s WOD is brought to you by Hobie Call. Hobie is an amazing athlete that has won more Spartan Races than we can count.  He is currently in the lead of our 2012 Spartan Race Points Series with 11,013 points!  Are you tough enough to take his place up top?  Are you even tough enough for Hobie’s Upper Body WOD?

Hobie Call’s Upper Body Challenge

CLICK HERE TO WATCH

3.24.12

“The best way out is always through.” -Robert Frost

Push through the pain!

WOD:
Descending A Burpee Ladder
12 burpees – 400m run
11 burpees – 400m run
10 burpees – 400m run

Beginner’s Tip: No need to be intimidated by numbers! Start with 4 burpees and work your way down if that is good for you. The most important step a beginner can do is commit to setting aside time each day to personal improvement in regards to health. Every step done with this attitude is magnificent and impressive. Let the internet tough guys brag about numbers of reps in Facebook comments. YOU do what YOU can and enjoy it. Give yourself permission to be great.

3.25.12

“I can, therefore I am.”
Simone Weil

We obsess too much about numbers. They can clutter your workout.

WOD:

Devote 1 hour to aerobic fitness tomorrow. For our beginners this might mean a run/walk with no regard to distance or pace. Just focus on making this 1 hour tomorrow as active as you can and try to stay in motion. A journey of 10,000 miles begins with a single step. Take that first step tomorrow. Give yourself an hour to focus on it. Don’t psych yourself out with ‘what if’s’ and ‘am I doing this right?’

For our more experienced runners, maybe you could benefit from running at tempo or race pace. But maybe leave the heart rate monitor and GPS at home?

Spartans weren’t analyzing data. They were do busy ‘doing’. With this mind set you might discover some useful insights into your routines. It is a focused effort to properly listen to your body. We are great at creating a lot of noise that distracts us from this vital ability.

3.26.12

“Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.”
Ralph Marston

WOD:
We just want to give a shout-out to the Carolina Spartan Racers who inspired us this weekend. Recover! You are going to need it to get ready for what we have in store for you this October!
That’s right! The Carolinas Spartan Beast Race: http://www.spartanrace.com/carolinas-obstacle-racing-the-beast-2012.html

Beginner Tip: You can’t always go hard. When you train you are actually making yourself weaker. It’s the recovery that substantiates strength. Monday is a traditional ‘rest day’ as you were probably training hard this weekend!

 

by Carrie Adams

The mail we receive from athletes who come and run with us are often filled with inspired stories of how people are making positive changes to make their lives better, to be healthier, and to lead active lives.  One story came into HQ today and we had to share this amazing journey from unhealthy to Spartan glory.  Meet William Coleman.

DSCF0683 (2)My name is William Coleman. My sister (Juawana Hall) and I ran the Spartan Sprint this past Saturday in Charlotte. We had a great day. I live outside Washington DC in Virginia. She lives in Winston-Salem. Well, when I got home this evening she calls me and explains how she had been posting on the Spartan Facebook page about the race and how proud she was of me for doing it. Specifically that 2 years ago I weighed almost 500 pounds. Through diet and exercise I’ve dropped over 200 pounds and am in the best shape of my life.

My whole life I have struggled with my weight. I was the fat kid all through out my years in school. I attempted to play sports in high school, but was lazy. Had no motivation. I went for a sports physical in 10th grade to try out for the football team. I was told by the doctor who preformed the exam that at 305 pounds I was to heavy to participate.  At that point I gave up on school sports. I began a gym membership inJuly wedding (2) 11th grade, didn’t stick with it again. Over the next several years I tried everything out there. Weight loss pills, every gimmick diet. Counting points, no carbs, nothing worked.

Fast forward to February 2010. I had ballooned up to 478 lbs. I hadn’t developed diabetes or high blood pressure, but was on my way. I couldn’t go up a flight of stairs with out huffing and puffing like a freight train. I ate ungodly amounts of food. One meal would be 2 full size subs, an order of potatoes wedges with bacon and cheese and chicken wings. Or I would pick up an 8 piece family meal of fried chicken with large sides and 6 biscuits, eat every bit and fall asleep in a food coma, only to repeat at the next meal time. I was going to die.

It was time for a change. A friend of mine, who also happens to be my boss, had to lose weight for a trip his family was taking. He was a big guy too. His doctor had recommended a low carb diet to him. I watched his progress after two weeks he had dropped 20 lbs. It was structured and had no special items that required to be bought with a brand name on the front of the box. Just a plan and a list of how often and what to eat. I started the plan at the end of February. Over the next 6 moths I dropped 100lbs. With out exercise or training. I lowered my body weight by almost 20%. At this point I started my membership at my local Gold’s Gym in Manassas, Va. I then mixed in a sort of structured routine. Fast forward one year I dropped another 100 lbs. This past October I ran in the Virginia 2011 Warrior Dash, a fun race. I had a good time but I wanted a real challenge. Through some friends I found about the Spartan Races. They are what I was looking for. After this past weekend I have made it a personal 5 year goal to prepare for, compete in, and finish the Death Race.  I’m sore and can barley lift my right leg to a straight 90 degrees, but while my leg rests I have much more upper body to work on. I’m not where I want to be, but I’m not where I was.

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by Carrie Adams

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Alyssa Tokorcheck has some new hardware to add to her collection.  She took home a second place overall finisher sword from the Carolina’s Beast on Saturday while rocking the Spartan Chicked gear.  Traveling to the Carolinas from PA with a team of athletes from her home gym, Hybrid Athlete,  this isn’t the first time Tokorcheck has traveled for a Spartan Race but it was her first top three finish and this Spartan Chick trains hard for her success. 

Alyssa was part of the first Spartan Beast in Vermont in 2011 running alongside three of her friends (myself included.)  Her domination of the Carolina’s Sprint comes as no surprise to those who train with her at the Hybrid Athlete facility in top ten finishes for ALL of the athletes that traveled South for the event that included Tokorcheck, Mike Russell, Youssef Mkwi, Brian Teyssier, Nikki Hurtack, and Jodie Kathleen. 

Tokorcheck has also completed her first ultra this year and plans on applying for the Ultra Beast this year in Vermont.  Of her Carolina’s finish she says, “I’m still pinching myself, honestly.  I didn’t go into the race with very high expectations because I had to take almost four months off from running after the knee injury I got at the ultra.” 

During the race, Alyssa focused on keeping herself moving and as she progressed through the obstacles, she started to hear how she was doing from volunteers, “About four miles in, one of the volunteers told me that I was only the second woman to comealysssa through the obstacle, and I kind of laughed him off thinking he was mistaken.  Then the volunteers at the next obstacle told me the same, and it definitely gave me the motivation I needed to really push myself through the last mile.”

It wasn’t an easy second place finish.  Tokorcheck battled with the third place finisher all the way to the end, “The girl who finished 3rd and I were taking turns passing one another since the barbed wire crawl, and it ended up coming down to the spear throw.”

alyssa1Her training has helped her be successful in a variety of events. “I train for literally everything…strength, speed, and endurance.  I’m not exceptional at anything, but I strive to be good at everything, and I think that is what makes me competitive at obstacle racing.” 

Tokorcheck changed up her routine after the grueling Vermont Beast.  She says, “After the Beast, I spent a lot of time working on getting stronger with my new best friend, the barbell.  Running was always my passion, but lately I’ve found a great satisfaction in picking up really heavy things, so now I try to split my week between CrossFit and running.”  

Tokorcheck’s trainers at Hybrid Athlete have developed a training program designed specifically for obstacle racing for their athletes, Alyssa among them, and they are not surprised that she did so well.   Anthony Vennare co-owner of Hybrid Athlete says, “Alyssa is one of the strongest competitors we have ever met, she will out lift the men we work with and then go dominate a marathon that weekend, she is a true Hybrid Athlete.”

This finish was a special one for Tokorcheck, saying, “I’ve crossed a lot of finish lines, some after running distances up to six times as long as I did on Saturday, but none of them have ever given me such a sense of pride.  It was a great feeling to see all of my training and hard work really come together like that.”

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WOD for Monday, March 20th 2012 presented by Gaspari Nutrition

~By James Villepigue CSCS & Hobie Call

www.ConquerAnyCourse.com

 

The Burst Bouts Challenge

Today’s WOD is a killer combo of 5 total exercises – There are two resistance training exercise Bursts, 2 cardio/core exercise Bursts and one isometric core stabilizer Burst, which is purposely placed smack in the middle of the Bout.

Our objective here is to see how many repetitions you can perform in 50 seconds time.  You will have 10 seconds to transition from one exercise to the next and you will perform a total of 3 Bouts/Rounds of the 5 exercises.

We recommend using the Gym Boss timer or perhaps a free smart phone app to help keep tabs on your 50/10 Work-To-Rest ratio.  If you don’t have an interval timer, either get one or have someone keep tabs on time for you.

This training protocol is a great way to test your strength, cardio and muscle endurance.

Set Your Gym Boss To A 50 Second Work Interval & A 10 Second Rest Interval – Perform A Total Of 3 Bouts:

1. How many pushups in 50 seconds

2. How many chin-ups can your perform in 50 seconds? If you can’t perform the chin-up swap out for dumbbell biceps – How many in 50 seconds – Men use 30lb DB’s/Women 15lbs

3. Hold the Plank position for 50 seconds

4. How many Burpees in 50 seconds

5. How many Abdominal Bicycles in 50 seconds

6. Take 1 minute rest before performing the next Bout

I just went through my own Burst Bouts Challenge and did about 60 Pushups, 40 Biceps Curls, 26 Burpees and 55 Bicycles.  I wasn’t particularly happy with my personal results, but I am determined to improve over the next two weeks.

With a 3 minute cool down, which consists of walk with knees high and over/under arm swings, 3 Bouts gives you an immensely intense 20-minute Burst Bouts workout!

Please leave us a comment and tell us how you did.

Keep Going…

Your Coach,

James Villepigue & Hobie Call

by Carrie Adams

PB090327 (2)All kinds of women are taking on the Spartan challenge for the first time in 2012.  Moms, daughters, grandmothers, sisters, friends, wives, and girlfriends are heading out to have some fun in the mud and take on something new.  Renee Diaz is joining the movement.  Diaz is a full-time model and actress living in New York City.  The stunning brunette also teaches yoga, loves fashion and art, and at age 30 decided she take on a new challenge in the form of a Spartan Race!   She will be participating in the Tri-State New York Sprint June 2nd.   Says Diaz, “I try to live a healthy and happy life and never take things for granted.  I like to keep things easy-breezy.”

Diaz saw Spartan Race coverage and mentioned it to her husband who jumped at the idea and they signed up together with two of their friends.  She loves taking on new challenges and racing a Spartan certainly fits the bill.   PB060329 (2)

The athletic Diaz is running three times a week and practicing hot yoga three times a week to prepare.  Living and working in NYC has her on her feet walking and on the go so she feels like she will be as prepared as possible on race day.  When asked what she’s most looking forward to she laughed, “Beating my husband!  Just kidding!” 

Though quick to laugh she says, she has a few small fears.  “I guess failure scares me, but I am a true believer that our mind prevents us from accomplishing our goals.”  With her friends and family by her side, she’s positive and excited about the experience. 

PB060323 copy (2) “Humans are incredibly resilient creatures, there’s not much we cannot do.”  

Renee hopes more women get out on the Spartan Race courses in 2012.  “Some of the greatest athletes in the world are women. I think its so important for woman to follow their desires and to never lose sight of their dreams.”  

To find out more about Renee follow these links:

https://twitter.com/#!/ReneeKylieDiaz

http://www.reneekylie.com/

http://www.facebook.com/profile.php?id=100000456968528

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3.13.12  Monday

http://blog.spartanrace.com/wod-for-tuesday-march-13th-2012/

This is James Villepigue CSCS and Hobie Call’s wisdom about making sure you are peak for the performance of your life on race day.

3.14.12  Tuesday

A hero is no braver than an ordinary man, but he is brave five minutes longer.
Ralph Waldo Emerson

We think this is good advice for when you feel the burn and want to stop.

WOD
warm-up: 15 minute jump rope.  Be sure to work up a good sweat.  You’ll want to be ready.  Maybe do two easy sets of push ups or burpees.

main set:
for time
30 burpees
30 burpee/pull-ups
30 pull ups

cool down:  stretch, try a yoga pose or two if you never have.

Do multiple sets if you’re feeling it.

Oh, what’s a burpee/pull-up?  Hint:  Stand before your pull up bar and do a burpee before doing the pull up.  You’ll figure it out.

3.15.12  Wednesday

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
-Thomas Jefferson

track workout:
warm up: jog 800 meters (two laps)

Main Set
Run 1 mile (time yourself, aim for your desired race pace)
Run 4×100 meter sprints (rest 30 seconds in between)
Run 6×40′s – rest 20 seconds in between

Spartan run bleachers if they see them.  Be careful, but great way to build strength.

cool down: 10 minute jog

3.16.12  Thursday

Keep steadily before you the fact that all true success depends at last upon yourself.
-Theodore T. Hunger

Abs.

Plank 5 minutes
50 crunches
Plank 5 minutes
Hanging Leg Raises till failure
Plank 5 Minutes

3.17.12  Friday

Genius begins great works; labor alone finishes them.
– Joseph Joubert

warm up: 800 meter jog

Main set:
100 traveling lunges, 100 double unders, 100 hand release push ups, 100 air squats
Run a 400 meter interval after each movement
followed by a
2-5 mile run
As always, adjust as needed.

3.18.12  Saturday

The simplest things are often the truest.

- Richard Bach

Straight ahead fitness.  No gimmicks.

2 mile warm up run
50 lunges (3 to 5 sets)
20 push ups (3 to 5 sets)
2-5 mile run
50 lunges (3 to 5 sets)
Pull ups till failure
1 mile cool down jog

3.19.12

Go confidently in the direction of your dreams. Live the life you have imagined.
-Henry David Thoreau

w/u 3 rounds of 10 push ups, pull ups, dips, sit ups, air squats

For 30 minutes (As many rounds as possible):
run 800m
20 burpees

by Steve Halstead

Spartan Nation, we want YOU!

March Madness has come once again, and we’ve decided to make our own Spartan Race Bracket Competition! The first 500 Spartans to send in their filled out bracket will qualify for the competition, so fill it out now to ensure your chance to win!

Here’s how to enter…  Download this PDF and enter you selections. Save the PDF and send it as an attachment to MarchMadness@spartanrace.com. If you’re unable to save the PDF, simply type in your selections, print the PDF and send it to us as an attachment. Brackets must be turned in no later than 12:00 PM Thursday EST. The top 5 brackets will be contacted once the tournament is over. 

The 5 brackets with the highest scores will receive a 2013 SEASON PASS. Additionally, any Spartan able to construct a PERFECT bracket will have won an ALL EXPENSES PAID 2013 SEASON PASS! That means we will provide you with a flight, rental car, hotel, and meals for the duration of your stay for every race in the 2013 season! 

Fill out the bracket now, don’t miss out on your chance to win!

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