Fitness Training and Obstacle Racing (OCR)

Fitness Training and Obstacle Racing

  • Dead End Race

    The Dead End Race was a lot of fun. I traveled to the race with a knee brace on, having torn my MCL only a week prior. I was unsure of whether I could race at all. Some of the obstacles looked risky and loomed before me at the start line. If I slipped or […]

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  • I’m going to follow this post up with a Podcast, so keep an eye (or ear) out for it. It’s easy to get excited about a new goal, but be careful how fast you approach it. There are a lot of risks to moving from one extreme to the next when it comes to your […]

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  • Core Stabilization

    Your core consist of several muscles at your mid-line. While most people think of core work as building great looking abs with sit-ups, the truth behind a strong core is also in your obliques, lower back,  and glutes (and a few other muscles involved to a lesser extent). The main function of the core is […]

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  • The off-season can be daunting. There are no races coming up that excite you and in OCR you’re left with building a strong aerobic base, if you’re smart. The high intensity running is on hold. It’s also winter in Canada, which leaves the human body craving calories and hibernation. One tip is to get outside […]

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  • I believe this quote (Whether you think you can or can’t, you’re right) is a powerful statement on success and failure in all aspects of life. The quote goes along nicely with the Podcast that I released on Bullying; in our own minds we can create negative or positive power that can shape our lives. […]

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  • It’s difficult to put into words how the OCR World Championships went down for me. There is both a sense of accomplishment and many feelings of disappointment from failed obstacles. Failing an obstacle and giving up (handing in my band) was very difficult to do. When I had to face the truth that I wasn’t […]

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  • Rise Above the Mud

    Despite a strong second place finish (my best in an OCR event), the Rise Above the Mud race wasn’t my favourite. Upon arriving at the event 30 minutes early there were no bathrooms are facilities available. Alec and I had to drive to a restaurant to use the bathroom. When we returned the event coordinators […]

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  • You can check out Part 1 here. I hope you spent the week building your list. You should have at least twenty or thirty items that you enjoy doing or things that are important to you. These things can be considered your values. You might have coffee, family and swimming as a couple of items […]

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  • The featured image is a picture of me from fourteen years ago. What you might see on the outside as a well defined and moderately muscled body, doesn’t speak to what’s inside. I was at my heaviest (240 lbs) two years after this picture was taken (and I wasn’t doing so great six months before […]

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  • How do we go about reaching our goals? People have no problem setting goals, only to often give up on them after 6 – 12 weeks later. The most common goals I see for people revolve around weight loss, strength and toning and defining. Where does the motivation for these goals come from? Why do […]

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  • Meditation

    Meditation has probably been around as long as humans have. What else was there to do in a cave in front of a roaring fire? We may not have known exactly what we were doing back then but it was a form of meditation. I’m not going to write about the benefits of meditation. You […]

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  • When I first saw this workout I didn’t think it was going to be too bad. I was wrong. It turned out to be a lot harder than I thought. It seems easy to look at but less easy to execute. Credit to Lindsay Webster and Matt Farq for the idea. Warm up for 15 […]

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  • Before the Race I really enjoyed the Toronto Tougher Mudder. It was my first experience with their race and I wasn’t disappointed. We started the day at 4:30am and left the hotel room by 6am. I thought we would have plenty of time to drive to the ski hill but failed to realize that the […]

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  • In training and racing there are many ways you can find disappointment. You can run a race and not do well or complete a training run and perform poorly in comparison to previous sessions. You can try to complete a difficult movement or lift a heavy weight and be unsuccessful. Yesterday I ran a 5km […]

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  • The Midnight Race is a C- race on my training plan so I’ll keep this post pretty short. It should be fun and fast. The OCR team will be there and it’s always a good time running with them. I’ll be running at my own pace trying to crush the event. We will be wearing […]

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  • Death by Hills

    Some workouts are tough. Others take a bite out of your soul. Yesterday I ran some hills. 2 x hill repeats. That doesn’t sound so bad right? Right up until you find out those hill repeats are a mile each at 15% incline on the treadmill and heart rate zone 3. If that doesn’t kill […]

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  • If you’re unfamiliar with Tough Mudder and their race system, there are essentially four options to choose from. Beginning with the easiest to accomplish is the Tough Mudder Half (5 mile), Tough Mudder Full (10 mile), Tougher Mudder (a competitive elite 10 mile heat at the start of the Tough Mudder full day), Toughest Mudder […]

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  • If you haven’t already, check out my Blog post on the Spartan Pre-race Preview, where I talk about all things leading up to the race including hydration and nutrition. To summarize, I competed in the Spartan Ultra held in Ottawa at the Calabogie ski hill on Sunday August 5th in the Competitive division. I executed […]

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  • Be Thankful

    People are busy. Part of the stress in life is thinking about the time we have left in the day and the tasks we have yet to accomplish. And it doesn’t matter physiologically if you are the manager of a Fortune 500 company or in my case the owner of a small fitness company. I […]

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  • If you’re easily defensive you might want to skip reading this one. You may feel like I’m writing against your fitness program. In truth, I believe if it’s getting people off the couch and fit, that’s great. What I’m discussing below is the most optimal way I believe you can train to become the best […]

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  • I arrived at the event with a few butterflies zinging around in my stomach. I’m not often nervous before a race but I attribute this nervousness to expectations. I felt I could come out to this event and possibly win it, so with high expectations there is sure to be a bit of nervousness. Those […]

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  • It’s race day! I completed a 30 min easy run to start the day (somewhere in the 5.4km area) with my heart rate under 150 to ensure I kept warm and loose and didn’t challenge my anaerobic system (which will come later tonight). My calves are still adjusting to the change in running stride and […]

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  • Please note there is no scientific evidence to support what I am about to discuss and in fact there are a lot of coaches that have their own views and opinions on when and how to train at the next level of running distance. This is my opinion based on my coaching experience in more […]

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  • Happy Canada Day! I know it’s coming a bit late, but I hope everyone enjoyed the weekend. True to my nature I spent some time training. The session I want to talk about is the workout I did with my OCR team (Soldiers of Fitness group who sponsors this website and podcast). Before I talk […]

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  • Surround Sound

    The people you surround yourself with can be crucial to your success as an athlete. What they whisper into your ear will impact you. In truth, it can be crucial to your success as a human too. How many stories have you heard of someone who hung out with the wrong crowd and decided to […]

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  • You’re in the middle of a chess match and the opponents rook just took out your queen. You immediately fear for the king because he is now in check and the game is in the balance. First, you have to keep in mind that there are going to be more games. Sure you want to […]

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  • I’m a member of an Obstacle Course race team called Soldiers of Fitness (after the company I own). Everyone on our team has their strengths and weaknesses. But we all must consider for ourselves what kind of person we want to be on that team and if it doesn’t bring positivity, what are we doing […]

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  • The Mud Hero race in Ottawa has been over for a couple of weeks but I just got this website up and I wanted to write about how it went for me and what I learned from it. I felt fairly confident going into the race. Confident in the sense that I would place respectably […]

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