Prepare for the BEAST!

Many of my students have been inquiring about what to bring or wear to the NJ Beast coming up April 18th. So I decided to make an easily accessible list for all Spartans to share. Many that have gone through a Beast (Elite or novice) should know that you will be out there for hours. How many hours? That's up to the individual. First of a Beast is a Beast, the following list can serve as a guide to all Spartan Race Beasts.

1. Hydration Pack or Belt 

Whether you are elite or a novice, water stations may not come around during the time you need them to. I have seen many racers make the same mistake which is to wait until they feel thirsty to have drink. Feeling thirsty is the body's natural indicator that you are already dehydrated. Having a sip or two every 15-20 minutes will keep your body hydrated and performing to the best of your abilities.

2. Salt 

Have you ever tasted your sweat? When you sweat you are losing sodium in the body, in fact you can lose about 1.5g per hour. So why is sodium so important? Sodium helps keep your body temperature and heart rate from rising during lengthy amounts of exercise. Where to get your sodium fix? Most endurance sports drinks contain enough sodium to keep you going (without cramping as well). Feel free to toss in a sports drink into your hydration packs.

3. NUUN 

Ran out sports drink? Can't find the next convenience store on the course? When you get to the next water station fill it up with water and pop in 1 or 2 tablets of Nuun and Wallah instant sports drink with the sodium to keep you going! 

4. FOOD

Yes, you need to fuel up during prolonged amounts of exercise! Even the best of athletes can only hold a certain amount of muscle fuel (glycogen). With in an hour into the race eat, whether its a gel pack or a sports bar. After 45 minutes, have another 60 - 80 grams of carbohydrates while still keeping the body hydrated every 20 minutes.
Here are some examples:

Gels: Roctane, Gu pack, PowerBar Enery, Surge

Bars: Clif Bar, Clif Builders, PowerBar, Bloks

Estimate the amount of time you believe you will be out there and take a little more. It's always better to carry a little more than to be scavenging on race day. I have seen people picking up gel packs and eating left overs from desperation.... YUCK! 

5. Compression Apparel

You may have noticed many racers wearing a bunch of tight spandex looking cloths. Why are they wearing all this tight cloths? Is it a fashion statement or are they going to audition for black swan Part 2 right after the race? 

Compression apparel, whether it's socks, arm/calve sleeves, shorts, pants. or shirts are meant to help increase blood flow  which can improve performance and speed up recovery time. Now it is still open to researchers on whether it fully does what it's stated to do but any boost to prevent a nasty leg cramp is worth it! Hylete has been a popular choice among the OCR community. If you're interested in getting some apparel use code "AragonFitness25" at https://www.hylete.com/ and save 25% off your next purchase. 

6. Shoes

The right pair of shoes is a must when it comes to muddy or rocky terrain of these races. Reebok has come out with the Spartan All-Terrain Series specifically meant for Spartan Races. These shoes can obviously also be used for all other OCR races as well. I have used them in many past races and the Spartan Super model has a bit more durability then the Sprint model. Another great pair of outdoor running shoes is from Inov-8. Inov-8 was among the first on OCR scene. Many may remember seeing them a couple of years back at most Races. When looking for a good pair of OCR running shoes you are looking for something light and has a good grip. 

7. Determination

You signed up, now SHOW UP! You have all the nutrition and hydration to get you through the race. Just keep in mind..... 

"The journey of a thousand miles begins with one step"

Lao Tzu

Keep moving one foot in front of the other and you will be at the finish line before you know it! 

Also, YOU WON'T BE ALONE! There are thousands of Spartans on the course right there with you battling along your side to accomplish and own this dreadful course!

There it is troops, simple and sweet! If you feel I should add something, please feel free to comment below.

See you at the race! AROO!

Spartan SGX Coach ARAGON

7,000 Burpee Challenge

In light of people talking about or doing 1,000 burpees for time, I believe it's the right time to unleash this challenge upon the world! 

Beginning Monday February 16th, 2015 I will be uploading my daily thousand Burpees 

on our YouTube Channel at 9PM in a mini Webisode series

For 7 days I will attempt to do 1,000 burpees EVERY DAY.....Yes let's read that again..
For 7 days I will attempt to do 1,000 burpees EVERY DAY!

7,000 Burpee Challenge Rules:

- 1,000 Burpees must be done in one shot 
(not throughout the day) 

- You must do 1,000 Burpees Everyday back to back
(NOT Start Monday..take Tuesday off and go again Wednesday)

- FULL BURPEE.......NO PARTIAL BURPEES
1. hands to the ground 2. chest to floor with legs fully extended 3. back all the way up with feet off the ground (NO TURTLING)

- Start WHICHEVER day you'd like! 
(Today ...Tomorrow....NOW) 
Just make sure it's 7 DAYS BACK to BACK

- Never done that many Bucking Furpees?
Whats the highest you have ever done in one shot? Whatever it is ADD 25 and do it EVERYDAY for 7DAYS

Everyday post, comment, or share Via our Facebook Event Page!

Let's Go! Get OFF THE COUCH! 

Coach Jonathan Aragon

Cupid's Undie Run NYC 2015

Spartans hit up NYC and left their pants at home! 

No we didn't go streaking...... We took off our pants for the kids! Yes we ran the annual "Cupid's Undie Run", a charity event to raise money for The Children’s Tumor Foundation. This event happens in 30 cities all over the US!

Last year the event helped raise 2.8 million dollars in donations to help put an end to Neurofibromatosis (NF) through research.

Spartans joined up with hundreds of half-naked runners in NYC. 

Take a Look!

Pre-gaming prior to the run does help out a bit too.

All in All it was a great event to let loose, have some great laughs, embrace the cold, and most importantly raise money for a great cause.

If you would like to learn more about the yearly run Checkout http://www.cupidsundierun.com/

See you next year! AROO!

Coach Aragon

The PANTS come OFF February 2015!

It's the 2015 "Cupids Undie Run"!
Hundreds, if not thousands, (including myself) will tackle a mile or so run in undies in the middle of February against the cold! Why do this? Because tumors SUCK! A parent somewhere tomorrow/today/now will be at a hospital with a doctor and be told their child has NF.

What is NF?

Neurofibromatosis encompasses a set of distinct genetic disorders that causes tumors to grow along various types of nerves.  NF can also affect the development of non-nervous tissues such as bones and skin. Neurofibromatosis causes tumors to grow anywhere on or in the body.

Reference: http://www.ctf.org/Learn-About-NF/What-Is-NF.html

This event goes on in over 30 cities to raise money for the Children's Tumor Foundation to cure this terrible genetic disorder.

Ready to Donate? (Even $1) Click Button for Details:


Want to be a part of it?
Join our team, "Heartbreakers" (one word, no spaces) Click Below:

See You at the FINISH LINE!

Coach ARAGON

20 Push up exercises

Whether you are a beginner or advanced, push ups are a great chest exercise to build upper body strength.

Muscles worked: Chest, Shoulders, Triceps

Here is a list of 20 Push up exercises:

1. Traditional Push Ups
2. Close Grip
3. Wide Grip
4. In & Outs
5. Lateral Plank Walks
6. Plyo In & Out
7. T - Push ups
8. Staggered Grip
9. Side Knee
10. Knee Cross Overs
11. Dive Bombers
12. One Arm
13. Reverse Grip
14. Gliders
15. Crocodile Walks
16. Lateral Slide
17. Superman
18. Superman X
19. Spike Up
20. Aztec

Complete 1 minute of each or add them to your daily routine. Be creative!

See you at the Race!

Perform Better Grid STK - Foam Roller Stick

Here's a quick review on the latest addition to my fitness gear.

Description

SKU: 3528

A hand-held roller designed to relieve the body's common aches and pains.

Patent-pending 3-D surface helps channel blood and oxygen directly to the tissue

AcuGRIP handles target relief that mimics the pressure of a therapist's thumb

Muilt-function design for use while seated or standing

Grid STK-X- is an extra-firm version of the original Grid STK

Want one?
CLICK HERE ------> The Grid Foam Roller

Final Workout of 2014!

As we end the 2014 year, and get ready to celebrate ...look back .... reflect .... ask yourself "did I go all out?"..... "Did I do what I wanted to do or accomplish?" 

Well whatever the answer is, guess what, it's a NEW YEAR! So make a plan.... Set a goal and STICK TO IT! Do whatever it takes... no matter what comes your way ... Keep moving Forward!

AF Happy 400's
4 exercises / 40 minutes / 400 reps

- Set up a timer to 2 minutes

- Perform each exercise for 2 minutes or 20 reps, Whichever comes first!

(you may do weighted pull ups, ring dips, box jumps and choose a decent weight for the Kettlebell Swings that WON'T sacrifice FORM!)

- If you complete 20 reps under 2 minutes, you can either keep going or use it as break until you move on to the next exercise

- KEEP MOVING!! You have 5 rounds that will total up to 40 minutes worth of time!

So choose wisely about your breaks because at the end your goal is to have completed 400 reps!

See in 2015! I'm ready for you......ARE YOU?

AROO!

Coach Aragon