The OCR Review

Episode 9: Race Ready - Part 1

This episode we talk about how we’ve been using the ‘extended off season’ to really hone in on our race gear. We talk about what we love, what we need to fine tune, and what we are testing for the season ahead so that when it comes, we’ll be race ready.

Get in contact:

Let us know what you think or just say hello on our social channels - 
Email: [email protected]
Instagram: @theocrreview
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Our Workout Of The Week

Sean - 5k Time Trial

Jessie -  Sandbag carry session 

Jay - Full body kettlebell workout 

Ilona - Steady run with 4x 10 squats in to 30 sec steady hill repeats in the middle

Episode 8: Let’s Get Quizzical 

This episode is the first brought to you via Zoom as we all adjust to life in the new covid normal. We cover home workouts, socially distant socialising and bring them together in an OCR quiz for you to play along to at home!

Get in contact:
Let us know what you think or just say hello- 
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review 

JAY’S QUIZ QUESTIONS

Squat Round (10)

• Mr. Mouse’s real name is?
• May 2nd, 2010, the first Tough Mudder took place in which US State?
• The Guinness record for longest completed monkey bars was achieved by Autobacs Seven Co. Ltd (Japan) at Sunshine Wharf, Japan, on 14 April 2019. But how long were those monkey bars?
• What race would NOT count towards your trifecta - ultra, trail, beast, stadion?

Push-Up Round (10)

• Upon completion of your 3rd Tough Mudder what colour headband do you receive?
• Joe De Sean’s first obstacle style race was call the ‘Death Race’. What year did he first host this event? BONUS: How many people participated?
• In the current Spartan Rule Book, how many SINGLE attempt pass/fail obstacles are there in total?
• In what film did The Rock & Zac Efron challenge each other to an obstacle course race? BONUS: What was the name of that course?

Burpees Round (10)

• Who was Spartan’s first female race director?
• Red Bull’s ‘Neptunes Steps’ requires the participants to complete what sequence of events?
• Which of the following is NOT a standard Spartan regulation wall height (in feet)?
• What did the Toughest rename their Salmon Ladder obstacle to this year?

Plank Round (30s)

• The SEA Games saw the first time a modern OCR event has been hosted at an IOC ratified competition. The Philippines dominated the field. But how many medals did they achieve overall in Obstacle racing?
• Pre WW1 Georges Hebert introduced the idea of “parcours de combattant” taking and arranging physical tests into a permanent course, but which branch of the French military was the first to adopt this idea?
• Royal Burpee invented the burpee as a fitness and flexibility test in what year?

Round for Rounds (each wrong answer is worth 1 round of the above exercises)

• Which of the following is NOT a language that the official Spartan rule book is issued in?
• “Hold my shoes” created the worlds longest inflatable obstacle course… how long is it?
• “Bottom field” is the name for the British Marines infamous assault course which requires participants to complete “ditch jump, wall climb, net crawl, a-frame steps- monkey bars, balance wall, tyrolean traverse with full release and regain, balance beam, 4ft wall 6ft fence, tunnel crawl, cargo net” all  whilst carrying 14kg of kit and rifle.

Workout Of The Week

Jessie - Vertical mile at Bukit Timah Hill.

Sean - Beach workout on Sentosa:

1 mile run 

100 Burpees

100 Sandbag Thrusters 

100 Push Ups

100 GTOH

100 Lunges per leg

10x200m Sprints

100 Butterfly Sit Ups

100 Air Squats

100 Leg Raises

10 Card Picks, each card = 10 reps

♠️ = Push Ups

♣️ = GTOH

♥️ = Burpees

♦️= Sprint

Ilona - Stair workout: 

5 flights running, 5 flights with 15kg sandbag

At the end of each carry 10 of:

R1 burpees

R2 squats

R3 v-ups

R4 push-ups

R5 lunges

R6 burpees

Jay - ‘Socially distant’ wakeboarding off the north coast of the island.

Episode 7: COVID Cancellations 

This episode we talk about COVID-19 and the impact it’s having on our training and the race season. We also cover how we usually like to train for OCR, what we’d want to weather a home quarantine order, and how to not go crazy when everything you’ve been training for gets canned. And toilet roll.

Get in contact:
Let us know what you think or just say hello on our social channels - 
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review 

Show Notes:

Sean’s OCR coaching programmes at Team Grit OCR: https://www.teamgritocr.com/store 

The Running Public podcast on compromised running workouts: https://podcasts.apple.com/sg/podcast/the-running-public/id1495463421?i=1000467342175

The Source (aka ilona’s favourite working from home shop): https://store.thesourcebulkfoods.com.sg/

Our Workouts Of The Week:

Jessie: Vlad Ixel Training. Follow Vlad at @vladixel for lots of training ideas for runners. You can also check out @reddotrunningco for some great running / endurance events in Singapore! 

Sean: ‘Acid Bath Variation: 500m Ski-erg, 1 mile/ 1600m assault bike. 

Ilona: Climbing with Jay at @climbcentral and working on my technique and belay skills

Jay: Grip challenge - 10 secs on 10 secs off deadhang on straight bar until failure. For an added challenge keep your hands above your head during the break. If going until a set time end with pull-ups to failure.

Episode 6: Recaps and Rulebooks
The race season is finally here! This episode we chat about the start of the US and Australian national series, as well as the first race in the Philippines. We also cover the latest Spartan rule book updates, single use cups, and why Sean is ditching OCR to become a Beer Mile champion.

Get in contact:
Let us know what you think or just say hello on our social channels - 
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review 

Show Notes:
Spartan Race US National Series Race Coverage
- Mens https://youtu.be/mVfRzGlobKE
-Women’s https://youtu.be/SfnKVY7XURI

Spartan Race Australia Oberon Race Highlights - https://www.facebook.com/214487035339160/posts/2759012907553214/ 

Spartan Race Philippine’s ‘Hellviera’ Race Recap - https://www.teamgritocr.com/blog/alviera-race-recap

Latest Spartan Race Rulebook - https://spartanrace.zendesk.com/hc/en-us/article_attachments/360058078434/2020_Spartan_Rules_of_Competition_v20.1.pdf?mobile_site=true

Red Dot Running Beer Mile - https://facebook.com/events/s/rdrc-beer-mile-intl-womens-day/204599057319747/?ti=icl 

Viper Race -  https://www.viperchallenge.com

Tough Mudder Malaysia - https://www.eventbrite.com/e/tough-mudder-malaysia-tickets-97530601655

OCR Audio TM interview - https://podcasts.apple.com/sg/podcast/episode-95-giles-tm-interview/id1349290885?i=1000467634144

Our Workout Of The Week

Sean -
Wodapalooza
15min time cap
Buy in 30 DB over shoulder @100lbs
EMOM 5 box jump burpees @24”
Max Kcal AB

Jessie -
Ground Up Ninja Gym @groundupsg with the Shaker family @shakersfamily trying out the new obstacles, followed by the best fried chicken at Chix Hot Chicken. www.chixhotchicken.com 

Jay -
Standing at his new standing desk at work.

Ilona -
Learning to listen to my body and switching up a run session to prioritise recovery.

Episode 5: Contracts and Country Flags - Show Notes

After weeks of social media controversy around the Spartan #PROtest - this episode we got talking about what it means to be a ‘pro’ athlete in OCR. We discuss why athletes felt the need to launch a protest against the Spartan Pro Team contracts, how sponsorship works in other sports, prize purses, and how regional locking the National Series races will affect people who live and race somewhere other than their country of birth.

Get in contact:
Let us know what you think or just say hello on our social channels - 
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review 

Show Notes:
https://obstacleracingmedia.com/ocr-news/2019s-highest-earning-ocr-athletes/

Our Workout Of The Week:
Jay 
Getting lead climb verified at Climb Central @climbcentral

Ilona 
Dancing around the living room doing Tik Tok challenges - show me your #wheniruletheworld

Sean 
Partner ‘CYOA’ - Choose Your Own Adventure workout:
100 air bike kcals/ 100 wall balls/ 100 god sit ups/ 100 push ups/ 100 double dumbbell snatch/ 100 dumbbell box step overs/ 100 rower kcals/ 100 walking lunges 
At Crossfit Q7 in Ho Chi Minh City @crossfitq7

Jessie 
800m repeats in a lovely park in Vietnam with Sean and Lester.

This episode we cover how the race season has (or hasn’t) started around the globe, and Spartan’s recent announcement that the 2020 world championships that will be held in Abu Dhabi. We take on some of the more questionable thoughts from social media, before being joined by Spartan elite racer and coach George Crewe, and his client, AG racer George Blackwell, expats living and racing in the UAE, to talk about their first hand experiences of OCR in the Middle East.

Get in contact:
Let us know what you think or just say hello on our social channels - 

Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review 

Our guests:
@george_crewe
@georgeblackwel1
@innerfight
@if_ocr
@if_endurance

Show Notes:

5:00 - https://hyrox.com/en/ Find out more about Hyrox. 

32:27 Head to @if_ocr to find out more about George’s OCR coaching and community workout.

Our Workout Of The Week:

Jay:
Indoor lead climbing course at Climb Central @climbcentral

Ilona: 
Doing an obstacle technique session at the Ministry of Fitness @ministryoffitness_sg

Jessie:
An intense workout at Crossfit Q7 in Ho Chi Minh City. @crossfitq7

Sean:
Running MacRitchie with Jessie. 

Episode 3: The perfect penalty - Show Notes
This episode focussed on something that is vital to all of us, and that is integrity in our sport, and at times, the lack of it. We discuss policing across different OCR events, penalties for failed obstacles, staffing, volunteers, race brain and what our ‘perfect race penalty’ would look like. 

Get in contact:
Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review

Show Notes:
1:20 Manon Kalfon bib mueling claims. https://www.marathoninvestigation.com/2019/12/everyday-spartan-pressure-to-break-record-led-to-cheating.html
3:03 - @juggernaut_ocr - the man who currently holds the record for the most trifectas in a year
7:40 - Information on Toughest Race: http://www.toughest.se/en/
12:14 Latest 24 hour world record for burpees: https://www.hit.com.au/story/hobart-local-lou-robertson-breaks-world-record-for-most-burpees-in-24-hours-146481
12:40 The ‘Royal’ Burpee: https://www.businessinsider.sg/how-to-do-a-burpee-according-to-inventor-royal-burpee-2019-6/?r=US&IR=T
27:35 - Spartan Rule Book https://spartan-cdn.s3-us-west-2.amazonaws.com/spartan.com/2019+Spartan+Rules+of+Competition+v19.6.pdf
33:40 CrossFit Games volunteer package: https://games.crossfit.com/article/volunteer-2019-reebok-crossfit-games/games 

Our Workout Of The Week
Jay: Ross Edgley inspired foundation phase workout from ‘The World’s Fittest Book’, with some heavy lifting and mobility. Check out @rossedgley to find out more about his training plans

Ilona: AMRAP8 finisher 
20 sit ups
100ft Jacob’s Ladder

Jessie: OCR Hangout and Strong Women Workout at Ministry of Fitness
Paired Workout (1 partner runs a lap of staircase while other does max reps on exercise, then swap until both have completed all exercises). 
1. Air Squats 
2. Burpees 
3. Left Leg Lunge 
4. Right Leg Lunge 
5. Butterfly Sit Up 
6. Thursters (DB/KB/Plate) 
7. Inch Worms.

Sean: Track Session
1 mile warm up at 60% effort
3 x 1 mile at 80% effort with 3 mins rest
1 mile low effort cool down.

Happy New Year! Over the last few weeks lots of news has dropped across the world of OCR - Spartan has announced a host of new race ranking systems and race types, and Tough Mudder may be forced into bankruptcy. It’s going to be a tumultuous start to 2020, and the race season has barely begun!

Show Notes:
Rise Of The Sufferfests: https://riseofthesufferfests.com
Full Info On Deka Fit: https://deka.fit 

Our Workout Of The Week
Sean: 100 Ways To Die In The Gym.
With a partner break up the reps/kcals however you want.
100 Wall Balls @10kg/6kg
100kcals Assault Bike
100 Toes-2-bar
100kcals Ski-erg
100 single arm DB snatches per arm @15/12.5kg
100 box jumps at 24/18”
100 lunges per leg @12/10kg

Jessie: Pole Dancing
Milan Pole Dancing Studio: https://milanpoledance.com/singapore/ 

Ilona: Bukit Timah Hill

Jay: Bouldering at BoulderWorld, SG with Dan.

Get in contact:
Let us know what you think, or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review

Welcome to the first ever episode of the OCR Review! 

In this episode we cover who we are, OCR’s appearance in the SEA Games, is there room for a Ninja x OCR mash-up, what we believe the Olympic format for OCR should be, and our opinions on the FISO OCR World Championship being hosted in Russia.

Get in contact:
Let us know what you think or just say hello on our social channels - 

[email protected]

@theocrreview