OCRWC 2018

Hi everyone! This will be my last race recap for the season and it will be short and sweet.  After racing in Barcelona I had the pleasure of being able to race among the most elite athletes in the world at Obstacle Course Racing Championships.  This event took place at Kelvedon Secret Nuclear Bunker in London, England.  This venue is home to the Nuclear Race series and nothing about this event disappointed.  OCR put on a great event across the board from festival area, racer experience and of course the race itself.  The event started off with a 3k on Friday containing 24 obstacles.  Athletes were released onto the course in waves of 10 at a time and it was a burner considering the venue was very flat and full of grip obstacles.  For those that have not had the pleasure of being apart of this event or are unfamiliar with it the premise of the race is to keep your wristband which signifies 100% obstacle completion.   Unlike other races such as Spartan Race where there is a penalty for not completing the obstacle here you continue to try until you decided you are done and give up your band.  For the 3k on Friday I was able to keep my band which set the mood for the weekend for sure.  I am not going to give a in depth recap as usual but check out the album to see some of the obstacles.  Saturday was a much different story for this event as the distance was a 15k and we were moved to 5 year age groups instead of 10… I forgot to mention an unheard of 100 obstacles to get through this course.  Still a very flat venue but still had its share of terrain challenges such as a LOT of mud and some very, very, very cold water.  I was 60 obstacles in still holding my band and making good time when I hit the first of a few Multi Rig obstacles.  At about 24 feet long and with multiple different grips from ropes, balls, monkey bars, rings, and nun-chucks I attempted this obstacle about 12 times spending more than an hour before finally giving my band up.  For the first time in over 65 OCR events including a couple Ultra Beast Spartan Races I shed tears over not being able to do something.  I moved on through the race only failing two additional obstacles for a total of 97% completion but was not able to keep my band.  Overall I loved the event as well as the camaraderie that happens when athletes from all over the world come together.   Thank you to my wife for capturing some of these moments and allowing us to share our experiences with all of you! Check out the album and my athlete page on FB!

OCRWC 2018

Barcelona Spartan Super

Hey Everyone! It has been a hectic end of the season but I wanted to come share my last few adventures with you before the off season begins. Over the next few days I will have race recaps to share as well as some albums connected to my athlete page.  I want to also point out a few new additions to the page if you have not seen yet. There is a banner on the left side of the home page that will give you a discount when signing up for a Spartan Race as well as a highlight on the right side of a page featuring different training products that I like to use! As for the European adventure here we go! We started our vacation in Barcelona and on Sunday 10/14 I had the opportunity to run my first international Spartan Race.  One of the hardest parts of racing international/out of your comfort zone is your normal routine for the night before and morning of the race.   I was able to keep up reasonably well with nutrition mostly due to OralIV and BeetElite having travel friendly packaging that allows to you to take them everywhere! Check out the links on the homepage or click on their pictures to purchase either product!

As for the race I was not sure what to expect. I had in my mind that the venue would be lower elevation with little ascent but I was quickly greeted with a much different situation once the race started.  One benefit any US Spartan Racer has when going international is seeing obstacles at so many races due to how many there are in the US.  In Europe there are fewer races around so though I may have been really out ran on the inclines (specifically when running up rock faces) I was able to regain my advantage with the obstacles.  Special shout out to Inov-8 if it was not for them all of my Europe races would have been much worse.  As for the race itself it was difficult to not stop and take in the awe inspiring views that this venue offered.  Starting on the Land Rover dirt track we were greeted with some 8 foot over walls and a few trenches filled with mud.  Once out of the festival area it was a lot of running up and down these rock structures.  Lucky for me I have no problem running down with reckless abandonment and was able to make up a few spots on our first descent.  Most of the course was pockets of obstacles that interrupted longer running spurts.  Unfortunately I fell victim to both balance obstacles so I did have to do 60 total burpees for this race.  As I made my way into the festival area for the second time I hear the voice of my wife yelling keep moving you are currently sitting 19th and I knew I had a couple guys in front of me that I could track down.  I also thought this was the final approach to the finish which was not the case. We made our way back into the mountain one final time where we were greeted with a lake swim as well as a heavy net that we had to wade across the water under.  Once out of that water it was all downhill and I was able catch one of the guys that I had tracked for a couple miles.  I made my way quickly through the rig and sprinted to the finish.  I was able to pull out an 18th/56 finish on a course that was about 9.5 miles and 1900 feet of elevation.  You can check out some great shots of the scenery as well as the course below! Later this week I will have a quick recap on OCRWC in London as well as Fenway Park Spartan Race which was the final race of the season. 

Barcelona Super 2018

 

Workout of the Week 9.22.18

Hey everyone! Sorry for the missed weeks of workouts.  Things have finally calmed down and now tomorrow our team of 30+ members and staff will be taking on the Spartan Race Citizens Bank Park! For those of you not racing this weekend here is a workout to get the party started for the weekend! Enjoy and remember Stay Hydrated!

Warm up-                                                                                                                                   5 yard Bear crawl fwd/backward x4                                                                         5 yard Lateral Versa Band Shuffle x4                                                                         Versa Band Jumping Jacks  x15                                                                                   Versa Band Archer x10                                                                                                     Versa Band Pull down  x10                                                                                            

Workout-                                                                                                                                    Treadmill Front Racked Double KB carry 0%  for 2 min                                 Pull-up x 5                                                                                                                                 Push-up x 10                                                                                                                             Slam Ball x 15                                                                                                                           Treadmill Front Racked Double KB Carry 8% for 1 min                                 Slam Ball x 15                                                                                                                           Push-up x 10                                                                                                                             Pull-up x 5                                                                                                                                 Treadmill Front Racked Double KB Carry 15% for 30 sec                           Pull-up x 5                                                                                                                                 Push-up x 10                                                                                                                             Slam ball x 15                                                                                                                           Treadmill 15% incline run 30 sec                                                                                 Slam Ball x 15                                                                                                                           Push-up x 10                                                                                                                             Pull-up x 5                                                                                                                                 Treadmill 8% incline run 1 min                                                                                       Pull-up x 5                                                                                                                                 Push-up x 10                                                                                                                             Slam ball x 15                                                                                                                           Treadmill 0% incline run 2 min

2 Rounds for time

Don’t forget to tag #spartansilva in your pictures or videos with your time!

Spartan Race Killington Beast Recap

Wow… just wow! That is all that can be said for this race and venue.  I will do my best to put this experience to words.  First I want to congratulate every person that finished the beast and a bigger congratulations to every person that completed the Ultra Beast at this venue with what may of been the highest DNF rate for an Ultra to date!

We were able to get to the venue early enough Friday night and if you have the opportunity I would suggest it as it’s a great opportunity to practice on some of the obstacles that Spartan has around the festival area.  This is also a great chance to meet other athletes and talk strategy which we were able to do with our friends and fellow Delawareans Shane (perpetual.success) and Bryann Fair (_brymarie) before Shane embarked on the Ultra Beast.  Being able to talk strategy across the obstacle you see above is what led to my success on race day!

After open house my team and I were able to go back and have a delicious home cooked meal compliments of my lovely wife and were able to chat more about pre-race and during race nutrition both of which are important for success! I am thankful that I had the opportunity to complete the Spartan SGX program as it has shed much more light on race week preparation from both a exercise and nutrition stand point.

Now for the good stuff! Into the starting corral both myself and Anthony (antotypr11) as we prepare for what we knew coming in would be one of the toughest races to date.  After a fantastic National Anthem we were off! Immediately uphill which would with no doubt be the theme for the day.  As usual a few starting obstacles to the tune of Hurdles, Hay wall, and 7″ wall just to start breaking up the crowd a bit.  As we approached the Monkey bars which are normally not an obstacle that offers much trouble to most of the elite field we were seeing guys going down as the morning dew was still sitting on the metal bars luckily I was able to keep focused and get my first bell of the day (for those that do not know a cowbell is at the end of most grip based obstacles as to signify completion of the obstacle).  Though the climb was not to steep we were immediately thrown to a downhill sprint with slip wall, z-wall, and everyone’s favorite the tire flip.  Tire flip has offered trouble to even the most seasoned athletes as the men’s tire weighs in between 395lb-420lbs.  I was able to complete both flips with little trouble and now for the exciting swim/tarzan swing obstacle.  This is a staple at Killington and was what we discussed the night before.  After securing your PFD we were allowed into the water! 

I was able to complete the obstacle though forgot about the falling into the water portion so was immediately met with water rushing up my nose as I dropped into the lake.  Once I got myself together was able to swim back to shore and back onto the course.  Following the swim we were met with a few obstacles but for the most part more trail running and multiple encounters with Ultra Beast competitors that were pacing themselves on their first lap.  I was at the rolling mud/dunk wall that the first female elite racer (Rea Kolbl) had passed me.  *If you are a male elite or really anyone on the course you need to be aware that when the females come through you get out of the way*.  Now for the first true climb of the day into the woods and across the face of some of the ski slopes.  This is where we were merged with the Ultras that were on their additional loop as they need to complete a couple additional miles to be considered an Ultra.  This is the moment I was very glad I did not take on the task of an Ultra once again as these racers looked as if their soul was taken from them on this loop.  From here was three miles of trails with Bender (vertical monkey bars), a cargo climb, Stairway to sparta (exaggerated wall climb), and our first sandbag carry!

Next was the reason people come to this race… After a short reprieve of doing twister we took a short run in the woods to turn the corner and there is was… the Death March.  My only folly of the day was looking up at the top and seeing the tiny dots moving knowing there was only one direction to go.  For those that have not done this race or really any race with this style of straight climb I suggest two things.  Don’t look up and keep moving forward as the moment you stop momentum it is a lot longer journey from there on.  I was able to complete this 1.1 mile/1500ft ascent in about 30 minutes.  Once to the top I was greeted by the lovely Lori Silva cheering me on!  Was able to take in the cool, clean air for a minute or two before being thrown back down the mountain in a quick descent and our race for the finish.  

Spartan really gave us the gauntlet when it came to the obstacles being grouped as we came down to the herc hoist and with rain earlier in the week these bags were easily weighing in at over 100 lbs for the men’s bags.  As we made our approach to the bottom of the mountain and that sweet sound of music from the festival playing I knew it was almost the finish but in true spartan fashion it was to lull you into a false sense of security! As soon as we got to the bottom of that final descent the mother of all Bucket Brigades was staring you in the face.  This may not have been the longest or the most difficult bucket carry but after everything we had been through I was only able to muster up one phrase “Jesus” to which the volunteer said “yeah that’s been the reaction all day”.  After what felt like forever and thanks to a girl who was cheering her dad on as well as other racers I was done with this stupid bucket and knew I was home free… minus one final obstacle gauntlet!

I was happy to turn the final corner and see Multi rig as again in our Friday evening prep session went over a plan of attack and I stuck with it! Immediately after into spear throw and then olympus before crossing the finish line and one of the coolest experiences ever being given my medal as well as a handshake from a member of the US Air Force!  When people ask about how the race went all I can say is it went well. This race was one of the hardest races I have done to date and again knowing this going in it still managed to break me down on the course.  Thank you to my sponsors for supporting me and delivering a product that I can stand by and continues to fuel my performance. 

As usual enjoy this album that my wife put together as she spent 10 hours running around taking pictures and carrying all of our things around! Also check the link for this months charity and as always Stay hydrated!

 

Spartan Race Killington Beast

 

Spartan North American Championships Recap

What a weekend!!! For those of you that attended great job! This event had  a 34% knockout rate this year so it was absolutely designed to be a burner. That being said this was hands down one of the most beautiful venues I have ever raced.  If you have an opportunity next year to race this venue I highly recommend it as the scenery will help you forget about the grueling 14.5 miles you are about to venture.

Part of the fun for this race was the fact that I am finishing my Spartan SGX certification and apart of that is creating a race week plan with nutrition as well as a pack list.   This is the time I will say that consistency in races would not happen without what is by far my favorite race day supplement and that is Oral IV! This product delivers the electrolytes you need without all the junk that sports drinks have and in just a 2oz bottle its easy to store and does not take long to drink! You can go to www.oraliv.com to order a sample or use code “SS20” for a 20% off your order coupon!

Oral IV

 

Now for the good stuff! As the sun was rising the elite females and males were taking to the course and my 30-39 Qualified Age group was entering the corral ready for a showdown.  This race was the best of Mexico, Canada, and the USA so there was some awesome talent there competing to toe the start line at Spartan World Championships in Lake Tahoe.  The competition did not disappoint at all as this field was stacked.  From the start this was going to be a battle as we were pushed into a near single track trail full of brush and thorn bushes.  Once out we were able to spread out a bit as the first few miles traversed the beautiful terrain of Summit Bechtel Reserve with the over walls, 6ft walls, hurdles, over walls on this path.  Our first real taste of what we knew would be a long day of ascending and descending this course came when we had the Cargo Cliff Climb that was up into the trails topping out at about 70% grade incline! With as much ascent and descent that we experienced there was a significant amount of flat running as well. This course was a great mix to challenge all.  As we were almost an hour into the race I decided it was time to mix in my endurance supplement to keep my glucose levels up! I decided to take a couple min at the water station to get this taken care of as I did not want to start the race taking this supplement.  Once filled it was back off to our first grip obstacle the not so forgiving Twister.  Fortunately with only two sections of helix shaped handles to traverse most were able to move through this pretty smoothly!  Back into the trails we went as we approached a reasonably long yet flat log carry that led into the Swim.  Life vest being a required piece for this was more of an obstacle than the actual swim as most including myself did not stop to adjust the vest therefore they were moving around a lot and how thoughtful of Spartan to put a photographer at the end…. I was a bit annoyed at this one as you can see.

   

Finally after a little more trail and few obstacles including Inverted wall and vertical cargo we were making our way back to the festival area! Herc Hoist was up first and the bags were feeling light this weekend as most were able to pull the hoist in a few short pulls.  A reasonably long uphill barbwire crawl followed before the Rope climb.  Once up the rope we made our way up the the obstacle that caused some controversy in the Elite Qualified race the Spear Throw!  I unfortunately fell victim to this obstacle today as I threw my spear just right of the target and headed to the burpee pit.  This seems to be the moment the proverbial “wheels fell off”  as I completed my burpees and headed back up the mountain.  We had a short sandbag carry and then back to festival area again for the “Darn Tough Slip Wall” consisting of a slip wall that seemed a bit longer than the average and one glaring difference were the very small ropes at the top.  Normally the ropes hang halfway if not further down and you grab them and walk your way up the wall but this time you had to run up the wall and at the last second grab said short rope to get yourself over.  This was obviously challenging the more vertically challenged racers due to the short length on the rope.  This part of the race is where you really had to dig deep as you began heading away from the festival knowing that it would be a bit before the return.  This is also the part that changed my race.  I was fading as the endurance supplement I was using was really starting to make my stomach turn.  After a couple obstacles I did not feel right so on a downhill sprint which I normally love to attack I pulled over and within seconds got sick.  After a few deep breaths… it happened again.  I knew that though this was out of my stomach and I felt much better I was now immediately behind the 8-ball with hydration as a lot of fluid was lost.  I was able to immediately start climbing back up in positions as we headed into the final mile and half on the back of the course.  At the same time I could feel the fatigue setting in and that feeling was hitting me knowing the cramps were coming.  When we got to tire flip I was excited to get a tire that had room under to grab.  I was able to flip the tire fairly easy though as soon as I flipped the first time my calf seized up and I dropped to the ground.  I worked the cramp out and was able to flip the 420lb tire one final time!  Bucket carry was on its way and I was confident this would give me a fit as mentally I struggle with this obstacle and with the fatigue I was dealing with.  I was happy with my ability to move through this with little issue and off I went pushing through any pain to finish strong.  I was able to complete Olympus, the A-frame Cargo net and after a small hang up the Multi Rig before crossing that finish line!  

Again as stated before… Well done to every person that crossed that finish line this weekend. It was brutal and really got the best of me.  I was bummed to start about my finish position before thinking I just went to battle with the best Age Group athletes in 3 countries and that is nothing to be down about! Vermont is in 2 short weeks and that will be my opportunity to get back at it! Check out the album from this weekend especially if you enjoy looking at tons of puppy pictures!

Spartan Race North American Championships West Virginia

Have a safe and happy labor day weekend!!

Workout of the Week 8.25.18

Hey everyone sorry we missed last week. A lot going on as we just moved one of the gyms but we are back in business leading up to West Virginia this weekend! Last big workout of the week is going to be today. It is all about the mental grind tonight in OCR class. So. Get. Ready!

Timed workout: Every 3 min

.25 mile- rest for remaining time                                                                                   30 Burpees- rest for remaining time

x9

Have a good workout and Stay Hydrated

Don’t forget to tag #spartansilva on your workout photos!

Workout of the Week 8.11.18 Teamwork

Drawing inspiration from some of these short course races this year I wanted to give those that were on the “course” the rush of the race.  As for the “audience” well we got a workout in of our own!

This workout was broken up into two teams.  While two participants race the others were cheering and doing plank/squat/jumping jacks for 1 min on 1 min off.  If doing on your own you can rest 5 min in between rounds while doing these exercises in this pattern.

.5 Mile Warmup jog                                                                                                               15 Pushups                                                                                                                                Tire/Agility Ladder run                                                                                                      30 Lunges                                                                                                                                 Agility ladder to 15 slam ball                                                                                         15 KB Swing                                                                                                                             20yd Forward Bear Crawl/20yd Reverse Bear Crawl                                     15yd farmers carry out and back                                                                                 15 Weighted Jump rope                                                                                                   15 Box Jumps                                                                                                                           15 Burpees                                                                                                                               This was all done over a .5 mile course.  If you do not have the ability to do this over a . 5mile try to do a 10 yard shuttle sprint in between each exercise. 

x2

Enjoy and Stay Hydrated!

Workout of the Week 8.4.18

Happy Friday Everyone! I hope you had a great week and are ready to take on the weekend and everything it has in store! We are about 10 weeks out from the Spartan Race Citizens Bank Park so today will be our monthly race simulation workout.

Warmup with 1 mile low end aerobic run

Workout 1min work/30sec rest                                                                                   Battleropes                                                                                                                               Weighted Step up                                                                                                                 Weighted Jump Rope                                                                                                         Box Jump                                                                                                                                   Slamball                                                                                                                                       Burpee                                                                                                                                         Gatorwalk (feet on sliders)                                                                                             Rope Climb (Pullup/assisted pull up)                                                                         Rings (Hand position changes on pull up bar)                                                       Tire Flip                                                                                                                                       Tire Drag (Sled push/pull)                                                                                                 Spear Throw (Wall Ball)                                                                                                     

Three Rounds 45 sec rest in between sets

Have a good workout, Stay Hydrated, and tag #spartansilva with your instagram or facebook posts!

Workout of the Week 7.28.18

As July comes to a close we are only 6 weeks away from our next team challenge at Citizens Bank Park Spartan Race.  Focusing on specific exercises that can translate to the course is important and unless you are in a OCR facility it is tough at times to have the real obstacles.  This week we are going to focus on quality of reps for each exercise but keeping the heart rate up! You will have 1 minute to complete the reps and 1 min of rest which during you will complete 5 burpees.

1 min work/ 1 min rest (5 burpees)                                                                             Pull up x 10                                                                                                                               Kettlebell Front Squat x 10                                                                                             Medicine Ball Slam x 10                                                                                                     TRX/Bodyweight Row x 10                                                                                             Mountain Climbers x 20                                                                                                   Weighted Step ups x 10 (per leg)                                                                                 Box Jump x 10                                                                                                                         Kettlebell Swing x 10                                                                                                         x 4 rounds

Don’t forget to post your pictures or video with #spartansilva and as always stay hydrated!

Workout of the Week 7.21 Grip it N Rip it

Happy Thursday everyone! Today I want to focus on Grip training as it seems I am seeing many athletes slipping off of Multi Rig and Twister as well as struggling with doing Herc Hoist after a carry.  If you are one of those folks hopefully adding this into your routine can help with that.

Warmup 10 min Elliptical/Jacobs Ladder

Superset:                                                                                                                                     Bench Press (Lighter weight) I added a resistance band x10                     DB/KB Farmers Carry (using attachment handle) x 30sec                      Pullup/Hand Position Change x30 sec                                                                     Barbell Front Squat/Shoulder Press/Bent over row x5 each                     Rest 1 min and repeat x6 on odd sets do 60sec on carry and pullups

 

Stay Hydrated and have fun! Check out the facebook page for video of this workout!