BattleFrog Series MIAMI - 2015

BattleFrog Series Miami - 2015 (Full Race Video below)

I had the opportunity to check out the BattleFrog Series Miami event on February 28th, 2015 and it was nothing short but amazing. I've heard a lot of my friends rave about how it was BETTER than Spartan Race, so I had to check it out myself.

There are a few things that I look into before considering to participate, or film a obstacle course race. Here are some things that I look for:

- How they market themselves, do they have a decent marketing budget, or is this a fly by night gig.
- Do they take care of their employees, and do they have a good field team in place.
- Are the obstacles quality, well built, and unique?
- Are the courses a good mix of running and obstacles, and are the obstacles fair to all athletes with all fitness levels
- Do they have a elite point system for elite athletes, and offer prize money or incentives
- Do they give back to the community, or are they "GREEDY"

Obstacle Course Race Training with P90X

Those are just some of the things that I am curious about before considering an obstacle race event. I not only want to make sure that the event is safe, but I also want to make sure that there are good people behind it. I've been involved with some shady people in the OCR industry, wealthy people who are just in it for the money, and not for the purpose of making a difference and giving back to the community. Oh yeah, I understand that it's a business =), but there are businesses based on integrity, and then there are the "other" ones that are just focused on one thing, to just take advantage of you.

I was definitely impressed by the BattleFrog Series Miami event, and I look forward to running and filming more of their events. If you are still on the fence about registering, all I have to say is just go for it, you will have a blast!

Here are some picture from the event. I also posted a video below, so feel free to check it out!

Hanging out with my Beachbody Coach Team and Friends

TOP 10 Finishers: Ashley Overcast and Jay Flores

BattleFrog Series CEO Don Mann and I

TOP Elite Male Finishers (15K) 

Isaiah Vidal (red shirt) 3rd Place Overall, Ryan Atkins (yellow shirt) 1st Place Overall

Brakken Krakker (not pictured) 2nd Place Overall

With 3rd Place Masters Elite Morgan Wright

TOP Female Finishers (15K) Left to Right

Corinna Coffin (2nd Female), Lindsay Webster (1st Female), Angela Cobb (3rd Female)

Jose Rivera (2nd Place Male Masters), Morgan Wright (3rd Place Male Masters)

With Glen Nakamura (right) 1st Place Male Masters

So here's the BIG QUESTION, is BattleFrog Series better than Spartan Race? My answer to this question is that I love both of them. Both Spartan Race and BattleFrog are great companies, and I will continue to support both of them. I am a big supporter of OCR in general, and I am focused on helping the sport grow through my OCRTUBE.com project which is a FREE OCR Community focused on connecting athletes worldwide, educating and training people to participate in global events.

Watch the BattleFrog Series Miami (2015) Full Race Video:

Sign Up for BattleFrog - Click Here! (Use PROMO CODE: BFBanawa) 

The BEST Beachbody Fitness Programs for OCR Training: 

- Insanity Asylum

- P90X2

- P90X3

- Body Beast for Strength

50 Ways To Be More Active

50 Ways To Be More Active

Have you heard this before "I'm just too busy!" =) Well I've got some great news for you,  here are 50 Ways to Be More Active without changing what you're already doing.

But just as a reminder, if it's important to you, then you'll find a way, if it's not, then you'll find an excuse.

50 Ways To Be More Active:

1.  Take a walking lunch
2.  Take the stairs instead of the elevator
3.  Ride a bike to work
4.  Get off the bus or train a couple stops early
5.  Park at the far end of the parking lot
6.  In a queue, stand on the balls of your feet
7.  Stretch at your desk
8.  Walk through the entire supermarket
9.  Do leg raises while watching TV
10.  Play with your kids or pets every evening
11.  Do squats while brushing your teeth
12.  Do calf raises while making food
13.  Walk around while talking on the phone
14.  Dance in the elevator
15.  Keep an exercise log
16.  When leaving the house, jump up and touch the door frame
17.  Only drive to places that you can't walk to
18.  Spend an hour a day standing or walking
19.  Start a garden
20.  Go to a museum once a month
21.  Hold a plank while reading the news on your iPad or tablet
22.  Hang out with more active people
23.  Get a friend to join your for a regular walk or online fitness challenge
24.  Explore your own city on the weekend
25.  Do house work really fast, do it for time!
26.  Do push ups during video game re-spawns
27.  Find a physical activity that you can enjoy doing daily
28.  Add a more active spark into your love life
29.  Carry shopping bags along your sides as you walk
30.  Race your friends or family to nearby locations, on foot of course =)
31.  Hop on the spot while the kettle boils water
32.  Do angel wings in bed in the morning
33.  Stand on one leg while waiting for someone
34.  Volunteer at a local shelter or soup kitchen
35.  Listen to inspiring music in the morning and read personal development
36.  Wash your own car and vacuum it yourself
37.  Sit down but move your chair away for 30 seconds
38.  Join a running club or a fitness community
39.  Pick up a basket at the supermarket instead of a cart
40.  Walk up escalators instead of just riding up
41.  Set a fitness goal the the beginning of every day
42.  Read motivational training quotes online
43.  Set a timer to get up and walk around every 45 minutes
44.  Get a Swiss (exercise) ball and do 10 crunches every time you stumble upon it at home
45.  Wear comfortable shoes to be able to move more
46.  Cook your own meals
47.  Do forward lunges during TV commercials
48.  Set an alert for a daily workout on your phone
49.  Use a pedometer to count your steps
50.  Challenge yourself at every opportunity

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Click here for a FREE Fitness Program Assessment, and I will give you some options to help you with your goals.

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Body Beast OCR Strength Workout

Body Beast Back and Bi's - OCR Strength Workout

With over 340 strength reps + 210 burpees and then some, this workout promises an ass kicking! It's time to get BEAST ready!

There is nothing that I love better than mixing things up with my workouts! I am currently on my last month of my Insanity Max 30 Challenge, and I've been seeing some great results and a lot of leg strength and endurance. The only downfall to the Max 30 Workouts is that there is no weight lifting. This may be perfect for anyone who doesn't need it, but as for me who enjoys participating in obstacle course races (OCR), it's a crucial part of training.

Body Beast is one of my favorite strength programs. The cool thing about Body Beast is that you could follow the workout schedules that are included with the program, or you can make your own hybrid workouts. That's what I've done with this workout.

This workout is primarily focused on helping you train for an obstacle course race. Targeted mainly for obstacles which require pull up and arm strength such as Jerrycan carries, Bucket Carry, Monkey Bars, Rope Climb, Traverse Wall, the Hercules Hoist, and other obstacles that are similar in nature. This workout really works on your grip strength, and it's not all about lifting weights, you'll also be running too!

FYI, the workout is based on the Body Beast Back and Bi's workout. You can get the Body Beast Workout Sheets here.

What you need for this workout:
- Two, 35lb water jugs or jerry cans
(I just took a couple commercial frying oil jugs from my parents restaurant and filled them with water. You can probably ask any restaurant, and they will most likely give them to you for free)
- Weights
- Pull Up Bar
- Determination

Workout Schrapnel 

Here's the movement list: (Be prepared, because this is a long ass workout)

Make sure to do a quick WARM UP first.

ROUND 1:
- Deadlift (15 reps, 12, 8, 8 drop set)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Deadlift with Dumbbells

ROUND 2:
- Dumbbell Pull Over 15 reps
- 10 Pull Ups
- Dumbbell Pull Over 12 reps
- 10 Pull Ups
- Dumbbell Pull Over 8 reps + 8 reps drop set
- 10 Pull Ups
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Strict Pull Ups (no kipping), Bicep Curls

ROUND 3:
- EZ Bar Row 15 reps
- One Arm Row 15 reps each side
- Reverse Fly 15 reps
(repeat for 12 reps, 8 reps)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

EZ Bar Row (with dumbbells), Dumbbell Pull Over, One Arm Row

ROUND 4:
- Close Grip Chin Up 10 reps, 2X
(repeat for 8 reps, 1X)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Running with 35lb Water Jugs (each), Burpees

ROUND 5:
- Bicep Curls (15, 12, 8, 8 drop set)
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees

WATCH MY OCR VIDEOS - CLICK HERE!

ROUND 6:
- 1,2,3 Hammer Curls (15, 12, 8) Right Curl, Left Curl, Double Curl = 1 rep
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees

Speed Walking with 50lb Weight Carry after Bicep Curls

ROUND 7:
- EZ Bar Curls (15, 12, 8, 8 drop set)
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Finish with a 1.25 to 2.5 mile run (add weight vest if you're a BEAST)

Cool Down Run after workout

COOL DOWN

This workout will really test your grip strength! And with 210 burpees, you can't go wrong =) Do this once a week as part of your Obstacle Course Race Training, and you'll be killing those strength obstacles in no time!

See you at the next race!


Related Links:
- Obstacle Course Race Training with P90X
- Spartan Race Training with Body Beast
- The Benefits of Obstacle Course Racing
- My Obstacle Course Racing Videos
- OCRTUBE.com - Free Online OCR Community to help the sport of OCR grow worldwide


Take the Body Beast Challenge - Free Coaching from me!

Insanity Max 30 - MAX OUT SWEAT Workout

Max Out Sweat (Watch Video below)

Max Out Sweat is by far one of the hardest, if not the hardest workout of the Insanity Max 30 program. I wouldn't say that the exercises are really tough, but it's the combination of them along with the short amount of breaks that make it a beast! Although I have made it all the way to 30:00, it was because I modified a few of the exercises.

Using modifications is nothing to be ashamed of, it's honestly a way to play it safe and prevent injury. The key to the Max 30 Workouts is to find your MAX by going as hard as you can until you can't go any further. What I normally do with Insanity Max 30 workouts, is I go hard, and then when I am about to max out, I begin using modifications, but sometimes I can't even do that =) The most important thing about these workouts is to listen to your body because this program is very high impact unless you are using the modifications, and your goal is not to use them unless you really need to. And if you are using modifications during 50% of the workout, then in my opinion, this workout is not for you, it would best to find a workout that suits your level of fitness. But again, that's just me.

Get a FREE Fitness Program Assessment here!

Max Out Sweat is more of a cardio-based workout that will definitely make you sweat! Most of the strength-based Max 30 workouts are on Tuesday and Thursdays with Fridays being a combination of everything. If you're going all the way to 30:00 during Max Out Sweat, then you're probably not working hard enough. If you make it to 30:00 while using modifications, then your goal is to use less every time, and keep the same max out time. Change happens when you push yourself. Change happens when you challenge yourself, so make it challenging, and you will see better results.

Insanity Max 30 Challenge Groups forming now - details below!

Here are the movements for Insanity Max 30 - Max Out Sweat: (Watch Video below)
*Each round is about 6 minutes long, 30 seconds each move, repeated 3X, with a Power Move at the end of each round which lasts one minute.

WARM UP: (30 seconds each, 3X, Power move 1 minute after round)
- Low Switch Kick Punch
- Hop Hop Knee
- 1,2,3 Clap
- Speed In and Out (Power Move)

ROUND 1: (30 seconds each, 3X, Power move 1 minute after round)
- Plyo Hook Lunge
- Wide In and Out Knee Tap
- Switch Kick Punch
- Hit the Floor Tuck Jump (Power Move)

ROUND 2: (30 seconds each, Power move 1 minute after round)
- Ab Attack Right
- Burpee Punch Right
- Knee Switch Kick Right
- Ab Attack Left
- Burpee Punch Left
- Knee Switch Kick Left
- Ab Attack Right and Left
- Burpee Punch Right and Left
- High Knee to Switch Kick
- 4 Jab 4 Knee Punch (Power Move)

ROUND 3: (30 seconds each, Power move 1 minute after round)
- Wide Fly In and Out Ab Planks
- Free Runner Right
- Moving Push Ups
- Wide Fly In and Out Abs
- Free Runner Left
- Moving Push Ups
- Wide Fly In and Out Abs
- Free Runner Right and Left
- Moving Push Ups
- 360 Hop Squats (Power Move)

ROUND 4: (30 seconds each, 3X, Power move 1 minute after round)
- Slalom
- Plank Jack Shoulder Tap
- Scissor to X Jump
- Power Jump Dive (Power Move)
- Floor Sprints to finish

COOL DOWN

Feel free to comment below with your MAX OUT TIME! =) If you would like to join my Insanity Max 30 Online Challenge Group, please click here for the details. You will receive FREE Coaching from me!

Watch Video - Max Out Sweat

Related Links:
- Insanity Max 30 Test Groups
- Everything You Need to Know about Insanity Max 30
- Get the Discounted Max 30 Challenge Pack Now!
- Become a Beachbody Coach, Get Fit and Get Paid



Take the Insanity Max 30 Challenge - Start your Fitness Journey Today!

Tampa Special Ops Spartan Sprint - 2015

Tampa Spartan Sprint - 2015

It's been awhile since I've filmed and competed in an Obstacle Course Race. I think the last time was in Toronto, Canada for a Spartan Race Sprint and Super in mid 2014 before I took off for a 4 month backpacking trip to Southeast Asia.

Being back in the OCR (obstacle course racing) scene was nice, it was like I wasn't even gone. Everyone welcomed me back, my OCR family and friends, as well as my Beachbody Coach Team who are absolutely addicted to the sport...like me! =)

Filming the Tampa Spartan Sprint with my GoPro

I did not compete during the Tampa Spartan Special Ops Sprint. I was there to support my team, and film the entire race for my OCRTUBE.com project which focuses on helping the sport of OCR grow worldwide. I started the project to showcase my fast-growing collection of obstacle course racing videos, but have recently opened an online portal for anyone to add their own videos, blogs, photos, and OCR focused businesses to the network. Again, the objective is to create a completely FREE obstacle course racing community to help the sport grow on a global scale. I plan to begin traveling outside of the USA and Canada to specifically film OCR's. Some places already on my list are Norway, Australia, Korea, and the UK.

If you would like to help me, as well as other athletes grow the sport of OCR, and you have not joined OCRTUBE.com, it's simple, you can join here! It's still a growing project, but I am very excited about it!

The Multi Bar Obstacle

The Course Map

Anyways, here is the video from the Tampa Special Ops Spartan Sprint in Tampa, Fl. And if you are looking for a free place to workout, please feel free to check out my 813 Fit Club in downtown Tampa. If I'm not there, just jot my name down when you sign in, and they'll let me know that you stopped by =).

Tampa Spartan Sprint - 2015 - Full Race Video

Ask me about my FREE Fitness Group on Facebook! Get the motivation, tips, advice, and challenges that can help you stay fit, and train for your next race, or whatever goal you may have! Contact me here.

Team Dynasty OCR - Join us next time!

P90X3 - The Challenge Workout

P90X3 - The Challenge

This workout reminds me of the P90X One on One Series workout called the "Upper Body Massacre" which is nothing but push ups and pull ups for about an hour, it really is a murderous upper body workout! P90X3 The Challenge Workout is very similar, but it is only for 30 minutes, as if that isn't enough. There are only 8 moves (plus a burnout round) in this workout, which doesn't seem like much, but once you get into it, you soon find out that it surely is a BEAST. Before the workout, you have to set some numbers up for yourself like how many push ups and pull ups you want to do, and the goal is to try to maintain that number for the duration of the 30 minute workout. For example: 10-20 pull ups, and 15-30 push ups. Yes, most people can do this on their own without the workout DVD, but it's a heck of a lot better workout if you can follow and keep up with the guys on the video, yeah....it's about trying to stay with their pace! We tend to take more breaks without these DVD's, but it's a true test of strength and endurance if you can do all of the movements, with less breaks, within that 30 minute time period. This isn't your grandma's old workout with Richard Simmons, this is the real deal, so don't knock it until you've tried it.

"This a great workout for Obstacle Course Racing, Spartan Race, Tough Mudder Training or anyone interested in gaining more strength and endurance"

I would not recommend P90X3 to anyone who is at a beginner fitness level, the program is geared primarily for super-intermediate to advanced, I don't care what anyone else tells you. Yes, there are modifications, but with the X3 movements, you will get the best results without using modifications. I seriously think that if anyone modifies a workout more than 50% of the time, then the workout is not for them. If this is you, then I would recommend that you try an easier program (such as P90) that suits your level of fitness to where you could do the movements un-modified, and get a full range of motion, and complete the workout with less breaks. The less modifications that you use, the better results you will get. And I'm not saying that you won't get any results from modifying, but how much is too much? Most people would agree that they feel more accomplished when they can complete a workout without using modifications. And if a workout is too hard, most people begin to feel discouraged, and they either quit, or get injured. Don't be one of those statistics! You have goals, you just need the right program, and the right coach to help you. So be smart, and choose a program that's right for you, forget about the media, forget about people telling you what cool workout you should be doing. Be safe, and if you need assistance with finding the perfect program for you, then feel free to message me, I would be happy to assist!

Here are the movements for P90X3 - The Challenge:

Equipement Needed:
- Pull Up Bar
- Power Stands (optional, but highly recommended)


WARM UP

ROUND 1: (2x)
- Wide Pull Up
- Standard Push Up

ROUND 2: (2x)
- Chin Up
- Military Push Up

ROUND 3: (2x)
- Close Grip Pull Up
- Wide Push Up

ROUND 4: (2X)
- Vaulter Pull Up
- Staggered Push Ups

BURNOUT
Do one Pull Up (any kind) and 3 Push Ups (any kind) for as many rounds as possible for 2 1/2 minutes.

COOL DOWN

P90X3 Workout Sheets - Click Here!

Like I said, it doesn't seem like much on paper, but once you're in the workout, you will soon find out that you are in for a big surprise. Make sure to set big numbers for yourself because when you set low numbers, it won't be a challenge, and that's what this workout is all about, it's all about the CHALLENGE, so challenge yourself! That's when change happens.

Watch my P90X3 - The Challenge Video:

Take the P90X3 Challenge - Free Coaching from me!

Insanity MAX 30 - MAX OUT CARDIO Workout

Insanity Max 30 - Max Out Cardio Workout

This is where Insanity MAX 30 kicks it up a notch. I really enjoyed the MAX OUT CARDIO workout because it included some of the old school Insanity moves. Although I am not a fan of the "punching moves", I'm ok with it sometimes because they tend to be more of a recovery move which I am so happy when it does comes along. It's kinda like driving long distances on a boring interstate and praying for the next rest area, it's a blessing =). The main difference from the Cardio Challenge workout (month 1) and Max Out Cardio is that it is definitely more intense and has a "Power Move" at the end of each circuit.

I also felt that the Max Out Cardio workout was at a much faster pace than the Cardio Challenge from the first month. If you are reading this, and you are on your first month of your Insanity Max 30 Challenge, I would highly recommend that you try to really push yourself during the last two weeks of the first month to help with a smoother transition to the second month. If you are modifying the workouts more than 50% of the time during the first month, you may be up for a rude awakening when you hit month two. And when I say push yourself harder, I still mean to listen to your body, but do a little more everyday. Remember, it's really not about speed, it's more about proper form, and staying safe. Through time, you will begin to get stronger and the speed will come naturally.

Insanity Max 30 - Max Out Cardio

Here are the movements for Max Out Cardio: (Watch Video Below)

WARM UP: (30 sec each, 2X - Power Move 1X, 1 minute)
- Med Ball Twist
- 1,2,3 Soccer Juggle
- Hop Hop Runner
- Plank Jack Front Raise (Power Move)

ROUND 1: (30 sec each, Power Move 1X, 1 minute)
- Balance Kick Back Right
- Speed In and Out Abs
- Low Plank Side Punch
- Balance Kick Back Left
- Speed In and Out Abs
- Low Plank Side Punch
- Balance Kick Back (right then left)
- Speed In and Out Abs
- Low Plank Side Punch
- Genie Tuck Jumps (Power Move)

ROUND 2: (30 sec each, 3X - Power Move 1X, at the end of circuit for 1 minute)
- Low High Switch Kicks
- Plank to Squat
- Moving Slap Back Jump
- 8 Jab/2 Diamond Jumps (Power Move)

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ROUND 3: (30 sec each - Power Move 1X, at the end of circuit for 1 minute)
- 10 and 2 Punch
- Floor Hops
- Lunge Punch Kick Left
- 10 and 2 Punch
- Floor Hops
- Lunge Punch Kick Right
- 10 and 2 Punch
- Floor Hops
- Lunge Punch Kick left then right
- Basketball/Dribble (Power Move)

ROUND 4: (30 sec each - Power Move 1X, at the end of circuit for 1 minute)
- Oblique High Knee
- Sprint Jack
- Pike Up Oblique Knee Right
- Oblique High Knee
- Sprint Jack
- Pike Up Oblique Knee Left
- Oblique High Knee
- Sprint Jack
- Pike Up Oblique Knee Alternating Left Right
- High Jump Clap (Power Move)
- The Attack

COOL DOWN

And that's the end of this INSANE workout! Although this workout can get a bit crazy, it's also good to know that there is a full-time modifier. If you are at a beginner fitness level, I would not recommend this program to you. Feel free to contact me, and I will be happy to assist you with a program to suit your level of fitness and lifestyle.

As always, stay active my friends!


Watch my Video - Insanity Max 30 - Max Out Cardio:

Everything You Need to Know About Insanity Max 30 - Click Here!

Take the Insanity Max 30 Challenge!