Fort OCR Fitness

Fort OCR Fitness Let’s talk!

- Always wanted to try out OCR, but not sure where to even start?

- Not sure what OCR is, but want to learn more?

- Don’t have a preference for OCR, but still want help to build a stronger, healthier you?

Call it an annual résumé 🤷🏻‍♂️Whether it’s your 1st race or your 50th, now is the time to jump into race prep! No need t...
12/14/2021

Call it an annual résumé 🤷🏻‍♂️

Whether it’s your 1st race or your 50th, now is the time to jump into race prep! No need to wait until New Years 😉

Don’t know where to begin? Have any general questions about running OCR that aren’t programming related? Access to the hold line for who is insane enough to do these? Look for the shield!
(Or…ya know…email works too 🤷🏻‍♂️)

[email protected]

12/02/2021

Working on climbing over obstacles? Try this tricep/chest combo to push your way over!

1st movement
Prayer push downs
- Keep hands connected over the entire palm
- Press through the center of your hands
- Keep shoulders retracted and in line with body
- Contract, contract, contract! Squeeze!

2nd movement
Partial bench push up w/ quarter
- Keep entire palm on bench
- Don’t lock out! Keep constant + continual pressure on the muscles
- Keep the shoulders in line! Don’t rotate forward as you start to burn out.
- Contract, contract, contract! Squeeze!

11/22/2021

Tired of missing that pesky Spear Throw? A few tips and tricks!

1) Flip the rope connecting the spear back over the gate before you even throw! Otherwise RIP to your limb(s) as the rope will get caught.

2) Straight back, straight forward! Make sure the tip of the spear is constantly facing forward. When most c**k back to throw, the spearhead tilts a certain direction. This makes it difficult to pull your throw straight through!
For a mental cue, try to keep your spearhead continually at eye level (but please don’t poke your eyeballs out).

3) Like a spiral in football, or a curve in baseball, your follow through will determine direction. The pull of your spear should run “top to bottom” of your target. Throw as if the palm of your hand will brush your target from top to bottom. If you follow through too much across your body, your throw will travel like that - across your body!

4) Full sends only. If you’re gonna stick it, make it count!

More tips and tricks? Stay funds for more obstacle features down the road.

Want a quicker route to conquer those obstacles instead? Let’s train!

[email protected]

While OCR training programs are my wheelhouse, “normal” training programs are available as well! Build muscle? Lose fat?...
11/14/2021

While OCR training programs are my wheelhouse, “normal” training programs are available as well!

Build muscle? Lose fat? Get stronger? Let’s train!💪🏼
(You don’t have to wait until New Years to start a new program! 😉)
|
|
|
V
[email protected]

Featured obstacle - Multi Rig Overview Hanging/Exchanging obstacle consisting of all rings (⬇️), bookended rings with a ...
10/31/2021

Featured obstacle - Multi Rig

Overview
Hanging/Exchanging obstacle consisting of all rings (⬇️), bookended rings with a muddle bar (video), or rings, a bar, and hanging individual ropes. Variant of obstacle will depend on if you are running a Sprint (easy), Super (medium), or Beast (difficult).

Training Tips
Get comfortable hanging with your own body weight! Just because you can do a lot of pull-ups doesn’t necessarily transfer to Multi Rig mastery. Find ways not just to hang + pull, but move while you’re doing so!

Gym/Exercise examples
(You know…can’t give away all the secrets 🤷🏻‍♂️ Let’s get training!)

What more obstacle features? What other types of content would you like to see?

See you out there!

Another race, another Trifecta in the books! Looking to earn your first Trifecta? Never too early to begin training for ...
10/23/2021

Another race, another Trifecta in the books!

Looking to earn your first Trifecta? Never too early to begin training for next race season! I know a guy…

[email protected]

I was asked what all I eat during the average day. So! Here’s a general recap of a normal training day, from a food stan...
10/20/2021

I was asked what all I eat during the average day. So! Here’s a general recap of a normal training day, from a food standpoint.

Breakfast
6 eggs, 1 cup egg whites, hot sauce
1 cup Greek yogurt, 1/2 cup granola
Calories - 930

Lunch #1
8 oz shredded chicken
1 cup mixed veggies
Hot sauce
Calories - 375

Lunch #2
8 oz ground turkey
1 cup jasmine rice
1/2 cup almonds
1 Apple
Calories - 935

Workout time!
During - 1 scoop intra carbs
After - 2 cups fairlife chocolate milk, 1 scoop protein
Calories - 430

Dinner
10 oz shredded chicken
1 cup mixed veggies
1/2 cup jasmine rice
G. Hughes BBQ (bomb)
Calories - 540

Before bed
1 scoop protein w/water
2 tbsp peanut butter
Calories - 340

Total Calories - 3,550

Sitting at roughly 40/30/30 in percentages for Carbs, Fats, and Protein, respectively.

Is this a gold standard to follow? No.

Am I a nutritional expert? Absolutely not.

However.

If you have no idea where to even begin, I have found these types/amounts of foods to be a solid starting point!

10/08/2021

Upping your hanging and pull strength? Wanting more endurance to make it through those pesky traversing obstacles? Throw this superset into your next workout!

1. Hanging close grip alternating pull ups
5-10 reps each side

2. Towel bar partial dead hangs
5-20 second holds

Increase coordination ✅
Improve muscular endurance ✅
Increase pull strength ✅

Try to take the focus out of your neck and shoulders, focusing the work into your forearms, lats, and rear deltoids. Throwing 4 sets of these into your week will have you climbing through those obstacles in no time!

“I don’t think I’m ready for a race…”You’re ready. You’re prepared. Prime example? This is my father. The man is 64 year...
10/02/2021

“I don’t think I’m ready for a race…”

You’re ready. You’re prepared. Prime example? This is my father. The man is 64 years old, and is STILL out here cranking out races like the Spartan Super today in Nashville!

You’re ready. Get out here!

Not sure where to start? I know a guy….

A few examples of the types of obstacles and views you’ll experience on the average course? Some up close shots of what ...
09/27/2021

A few examples of the types of obstacles and views you’ll experience on the average course? Some up close shots of what you’ll see?

Want to learn how to conquer these obstacles? Let’s talk training!
👇🏼
[email protected]

Address

25 International Boulevard
Mill Spring, NC
28756

Website

Alerts

Be the first to know and let us send you an email when Fort OCR Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Fort OCR Fitness:

Shortcuts

Share

Category