Stretching 101

by Spartan Coaches

For most obstacles in a Spartan Race, your ability to bend will keep you from breaking. This is because stretching is related not only increased flexility and range of motion, but also injury prevention. This is why a Spartan stretches daily.

Do the following stretching routine to help you maintain flexibility. It will only take a few minutes, and you will feel better afterwards.

Fire Jumping Stretch Routine

1. Hip stretch – Lay on your back with your knees bent and your feet flat on the floor. Squeeze your butt and raise it off the ground so that your knees, hips, and shoulders are in one straight line. Hold for 10 seconds, and repeat 10-20 times. This will help wake up your hips and glutes, and warm you up for the next stretch.

2. Squat Stretch – Keeping your feet flat on, simply squat down so that your butt nearly touches to floor. Do 6-8 repetitions of this, pausing for 2 seconds at the bottom of the squat, attempting to maintain a tall spine.

3. Toe Touch Stretch - Once you’ve squatted a few times, and have your ankles, hips, and spine all working together, the stage is set for a toe touch. Do 10 repetitions, bending your knees as much as you need to, but not more than you have to. After each toe touch stand tall, straight up and down, and reach overhead as high as you can, squeezing your butt.

Other Stretches
1.  Delt/Pec Stretch – Put your hands behind your head and stretch your elbows back as far as you can. Do this 3-4 times, holding your elbows back for 2 seconds.

2. Standing Quad Stretch - Kick a foot up behind you and grab your toes with your hand. Try and point your knee straight to the ground. Stretch both legs a 3-5 times.


Somethings to keep in mind:

1. Move progressively through the range of motion.

2. Have the movement controlled at all times.

3. Do not risk poor technique for additional range of motion.

4. Repeat unilateral stretches on both sides.

More Advanced Stuff

Why You Must Stretch

Warming Up – Pre Workout Stretching Routine

Cooling Down – Post Workout Stretching Routine



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Beast Mode Challenge 1.1 to 1.4

Let this 4-week workout challenge kick your Spartan training into the next gear.  Try each workout 1-2x a week for 4 weeks to experience the intense training that you will find our most vicious racers doing to prepare, especially for the brutal endeavor of completing a Spartan Beast.

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Spartan Beginner Challenge 1.1 – 1.4

by Jason Jaksetic

Let this 4-week progress act as your introduction into Spartan training.  Try each workout 1-2x a week for 4 weeks to get your feet wet, and you’ll soon be more than confident to sign up for a Spartan Race.

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Challenge: Spartan Chicked 1.2

Part 2 of a 4-week Challenge

At Spartan Race, we like to see our female obstacle racers out front. Ladies, try this 2nd installment of a 4-week challenge. These workouts all feature bodyweight exercises that address the specific needs and physiology of female obstacle racers.

This week, .


Chicked 1.2

20 minute run
3 x 25’ reverse bear crawl*


30-second plank
10 crunches
30-second plank
15 bicycles
30-second plank
5 laying leg raises

x 3


WTF is a reverse bear crawl?

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Beast Mode 1.1 – Spartan WOD Challenge:  Week 1

Think you are ready for a beast of a challenge in your weekly training?  Try this workout as part 1 of a 4-week Beast Mode Challenge and rip up this November.  Swing by our Facebook wall for more info and to post your progress.

Click here for week 2.


Well done is better than well said.
– Benjamin Franklin

At the end of a run, and/or after a serious dynamic warm-up, perform the following high intensity intervals:

High Intensity Intervals:
30 seconds of burpees
30 seconds recovery
30 seconds sprint
30 seconds recovery

8 x


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by Willy Marante, Reebok Super Spartan Miami Finisher

Definition of Spartan: Courageous in the face of pain, danger, or adversity.
This couldn’t be any more true. Those 3 words describe exactly everything I endured before, during and the last 48 hours leading up to race day.

I can honestly say that this race, the training, and the people I’ve met along the way have changed my life forever. Over 6 months ago, I was in a deep stage of depression. I had literally hit rock bottom! I needed a change. I decided to go running one day and it felt therapeutic. With every step I felt the pain and anger leave my body.

One day, as I was riding down Hollywood Beach; a buddy of mine started talking to me about CrossFit. I decided to look into it and take a beginners class. Dominick and all the coaches at Caution CrossFit have been nothing short of amazing. It’s not a gym it’s like family. I decided to try a competition.

At the competition, I came across The Spartan Race table. I had been hearing a few guys around the box talking about this race and I was somewhat intrigued by it, I had the greatest luxury of meeting Miami Race Manager and Street Team Member  Geishel Valverde. I started to inquire questions about this race; one of my best friends had recently talked me into signing up for a 5k mud run (to this day I still don’t know how I let her talk me into it). Ms. Valverde and I spoke and she gave me a link and a wristband that says, “Unbreakable.” Little does anyone know that I never took that band off since then; it became a reminder to me every day of what was to come and of what my new goal would be.

I signed up for the email of Spartan WOD, continued my CrossFit and my dieting. The dieting was the toughest element to my training. I was a regular junk food, fast food drive thru type of guy. And working in the nightclub industry didn’t make it any easier.

I felt like a little kid learning how to eat again. Reading on nutrition and learning about the proper way to fuel my body. Going to the gym while trying to finish a WOD and not being able to complete that task and even a simple run at times I would question myself by asking, “What am I doing?” Slowly but surely, I found myself completing the WODS, my endurance was getting better and I was running further along with every lift, squat, and burpee I got better.

Early January I suffered the death of my cousin; a woman who was like a sister and supported my every move, decision and crazy idea. The lost completely got me off track and off from what had become my daily routine/lifestyle. I had stopped training, WOD, and dieting. I was so down and depressed that I had begun to think I wouldn’t do the race. A conversation with a friend convinced me to keep trying.

The week of the race, things were miserable. I wasn’t feeling good, the depression was kicking in again, and even the day before the race I had my car broken into and had things stolen. My mind was only telling me. I knew I was being tested.

Saturday, February 23rd I told my friend I wasn’t running and she said, “You’re not running for time, you’re not going to come in first but you have to run it and finish what you’ve started, you go, you line up and you give yourself the opportunity, if you should happen to fail then you fail trying, covered in dirt, mud, blood and tears not failing from home in bed.”

I began thinking to myself, “I have worked hard. I’ve never quit anything I’ve started. I’ve always been a fighter. I fight every day I’m in the box, I fight for my family, and I’m a fighter! I told myself at the beginning I would finish this race as a birthday present to myself (February 25th is my birthday) and I specifically chose this to say for that.

I told myself, “I’m not challenging Spartan, Spartan is challenging me and I challenge it to beat me and not let me cross.”

Throughout the race there were some challenges: running, crawling, swimming, sliding and jumping. Thinking back and analyzing it now I realize it’s more of a mental than physical challenge. Around the 5 1/2 mile mark, I was running out of gas. I thought back to everyone who has ever told me, “You won’t, you can’t, and that’s crazy,” All of a sudden I had the energy I needed. Around the last leg I stopped to breathe. I looked up at the sky and I told my angels (my grandpa, my brother, cousin and many others) “I know you guys are all with me and will carry me to the end.”

As I got to the final wall climb and slid down all muddy, weary and tired I caught sight of the finish line and it was like a sudden burst of adrenaline came through me. As I got my medal, I threw myself on the floor and cried the tears of joy knowing that this would serve as a reminder that I need to keep fighting, that I can do anything I set my mind to and that anything is possible when you put your heart and soul into it!

Thank You, Spartan Race!

Spartan will be in Florida TWICE in 2014.  Orlando, January 11th for a Spartan Sprint and Miami April 12th and 13th for a Super Spartan.  Register today for an event near you!

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by  Jose Ortiz, guest blogger

Where it Began

In 2000, I made a decision to serve my country in the most honorable manner I knew possible; I joined the United States Marine Corp.  After serving honorably in operations Enduring Freedom and Iraqi Freedom, my commitment to the Marines came to an end in 2004.  Returning to my home of Long Island, I settled with my wife in Wantagh, New York, a suburb about 35 miles away from New York City and I became a corrections officer.


Needing a Change

Once I was home I was looking for something to take the place of the daily PT routine I had in the Marines.  A friend of mine introduced me to two of the best things I have discovered since my wife, Spartan Race and CrossFit Lighthouse.  As soon as I listened to my friend’s story about Spartan Race I started to track down pictures and watch videos…I was hooked.  I signed up right away for the Spartan Sprint in Tuxedo, NY and started doing the Workout of the Day (WOD).  Soon after, I wanted to workout with some great people who could push me and I met Dan Luffman and Jack Sandhaas, owners of Crossfit Lighthouse.  These two guys are HUGE fans of Spartan Race and they took me on as their pet project immediately.  They showed me how the integration of movements in the gym would translate into a healthy lifestyle and top performance in a Spartan Race.

A New Life

Once this journey began, I set my sights on the Spartan Race and my CrossFit coaches did the rest.  I am proud to say that I dropped 30 pounds of unwanted body weight.  I was inspired by the Chris Davis story and followed his journey as I embarked on my own.  I found that once my body became acclimated to the workouts, nutrition also became a huge focus.  Now, everything was part of my Spartan Race/CrossFit lifestyle.  It was something that I lived and breathed every day.  It wasn’t just a workout or a healthy meal; it was a commitment to my wife, my family, and myself to say that I was taking control of everything that was good and productive for me.

The First Spartan Experience

After months of lifting, stretching, running, and healthy living, my first Spartan Race arrived.  The cannon sounded and before I knew it and I was at the starting line staring at my goal that I set months prior.  I was finally here.  One obstacle after the next, training and muscle memory took over, rope climbs and wall climbs and hurdles were second nature.  I am proud to say that I did not have to do one penalty burpee, but if I did, I was ready.  The motto is true, “You’ll know at the finish line.”

Now, with that race under my belt, I have become a permanent staple at CrossFit Lighthouse and Spartan Race.  I am training every day towards my new goal, the Trifecta Medal.

Semper Fi.

Are you ready to test your Spartan mettle?  Find an event near you and get signed up today.

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