Ever feel like no matter how long or how fast you run, you just never get any better? Maybe you've even gotten slower? That's because your body can get easily adjusted to a routine and stagnation sets in. If you incorporate at least one Tempo Run during the week, you will most likely see better results. Tempo runs basically help push out your lactate threshold (that burn your feel in your legs when you run fast) Tempo workouts teach your body to more quickly clear out the lactate buildup which then delays and prevents that fatigue-causing burn.
Tempo runs also help increase your VO2Max (your body's ability to take in oxygen and use it to make energy in the muscle). Consistent use of tempo runs will actually signal your body to make more capillaries in the muscle. The more capillaries means a lot more oxygenated blood getting to the muscle.Tempo runs can vary from 4-8 miles. If you're new to tempos, it's recommended to start with a shorter distance such as 3-4 miles and work your way up.
Here are a few Tempo Run Workouts to incorporate into your weekly runs: Traditional Tempo Begin and end the run with a 1 mile warm up/cool down. Run these beginning and ending miles at a slow and easy conversational pace. Run the in between miles at a pace that's about 30-45 seconds slower than your 5K race pace. Tempo Intervals Begin and end the run with a 1 mile warm up/cool down. Run these beginning and ending miles at a slow and easy conversational pace. For the in between mile, alternate between a 5 minute fast and a 5 minute slow interval (slightly faster than conversational pace). The fast intervals should be a run at a pace that is about 25-30 seconds slower than your 5K race pace. Continue doing these fast and slow intervals until your reach your last cool down mile. (Ex. 1 mile warm up, 3 miles alternating fast and slow intervals, 1 mile cool down)
Race Pace Tempo The tempo workout is specifically geared towards training for a half or full marathon. Begin and end with a 1 mile warm up/cool down. Run the in between miles at your half or full marathon race pace. (Ex. 1 mile warm up, 4 miles at race pace, 1 mile cool down) Negative Split Tempo This one is great for teaching your mind and body getting the last minute burst of energy towards the end of the run or race. Run the first half of the run at an slow and easy conversational pace. Run the last half at a tempo pace (30-45 seconds slower than your 5K race pace) creating a negative split. (Ex. Run 3 miles at a slow pace, run last 3 miles at tempo pace)
So I hope this helps you get some better results. I try to do at least a tempo run and a tabata run session once per week along with my longer slow distance runs, and I am slowly seeing some progress. Let me know how this helps you, and feel free to connect with me here, I'd love to stay connected with other runners, fitness enthusiasts and obstacle course racing athletes. Take the Insanity Asylum Challenge - Be Elite in 30 days!
I snagged this amazing soup creation from the Vitamix Whole Foods Recipe Book. I was a little hesitant at first because of all the cilantro it called for which I am really not a fan of, but at the end, it turned out to be the BOMB! You can either serve this soup hot or chilled. You can probably do this with any type of food processor or large blender, but the instructions below calls for a Vitamix Blender.
Here's what you need:
- 2 cups (480 ml) chicken or vegetable broth
- 5 roma tomatoes, quartered
- 1/3 bunch cilantro, stemmed
- 1 garlic clove, peeled
- 1/2 teaspoon black pepper
- 1/2 avocado, pitted, peeled
- 1/2 lime, peeled
- 1/2 cup (130g) organic canned black beans, drained
- 1/2 cup (100g) canned (drained) or fresh cooked corn kernels
- 2 ounces (56 g) tortilla chips, crushed
Processing:
1. Place all ingredients, except tortilla chips, into the Vitamix container in the order listed and secure top lid.
2. Select Variable 1
3. Turn machine on and quickly increase speed to Variable 10, then to High
4. Blend for 6-7 minutes or until heavy steam escapes from the vented lid
5. Reduce speed to Variable 2 and remove the lid plug
6. Drop in tortilla chips through the lid plug opening. Blend for an additional 10 seconds
A little #PhotoBomb from my brother =)
*Garnish with avocado slices, cilantro sprig and tortilla crushed chips
I think everyone at some point struggles with juggling different things in their lives whether it be a job, children, sports, hobby, or a business. This happens to me almost all the time. Being a full time Beachbody Coach is something that I absolutely love doing. I mean, check this out, I am responsible for helping people make big changes in their lives everyday from health and fitness transformations, to eliminating debt and gaining financial freedom. Before becoming a full time Beachbody Coach, I had 3 jobs, ran a nightlife marketing company, and worked 100 hours a week, it was insane! I worked my Beachbody business in between my breaks, in the bathroom (TMI I know) =), and wherever I could get it in, I sacrificed a lot of sleep. If I only had 5 minutes to work my business, trust me, I took full advantage of it, and 2 and a half years later, I was able to quit my 3 jobs, and retire from a nightlife business that was not very healthy for me and my daughter.
Fast forward to mid 2011, I was introduced to obstacle course racing by my brother Fermin. By this time, I was in the best shape of my life (in my 40's), and I was ready to take on something that would really test my overall fitness, and I was so excited that I found it in OCR (obstacle course racing). It became an addiction, which is very common in this sport, especially if you are a newbie. Today, there are OCR groupies like there were Dead Heads back in the 1970's!
As I began more and more involved with OCR, there was a time where I began to distance myself from my Beachbody Coaching business, just because I was having so much fun traveling and meeting other people who were just as passionate as I was about this extreme sport. Yes, I still worked my coaching business during the week via my laptop, but I would then travel and do races on the weekend. I remember what the CEO of Beachbody Carl Daikeler once said, "Beachbody should not be your life, Beachbody should give you a life", and I really took that to heart and ran with it. I had already built my business to a comfortable level that allowed me to do what I wanted to do, travel simple, and live freely. But it wasn't until I attended Coach Summit 2014 in Las Vegas that I realized that I was not balancing my life and my business, or should I say, "my 1st passion". Beachbody Coach Summit is like the Super Bowl of Beachbody Events, it's where anyone who wants to be successful as a Beachbody Coach GOES. If success and FREEDOM is what you want out of life, then Coach Summit was a must to attend. I have never missed a Coach Summit event since becoming a Beachbody Coach in 2010, and I never will.
So here I am at Coach Summit at the MGM Grand Las Vegas, sitting with my coach team, having a little POW WOW, and some of my coaches were literally telling me that they felt that I was not focused on them, and they felt that I was more focused on my race travel, and they felt like I didn't care about them. This really truly broke my heart because everything that I was doing: races, traveling, spending time with family etc. was all given to me by my commitment to my Beachbody Business, and to my team who I proudly call my second family. I was devastated, I felt like I let them down. I was being nothing but selfish, and I knew at that point that I needed to create more balance in my life.
I am committed to my team, always and forever!
After that event, I promised my team that they were going to be my priority from this point forward. I mean come on, I was able to live my life because of my team. I didn't build my business on my own, it was all about team, and that is how I was able to be where I was, FREE from a boss. I had freedom because of my business, so why was I neglecting that part of my life? It was a wake-up call for me, and I will never again make that mistake. Sometimes it is easy to get influenced by outside sources, and yes I was having a blast with my races, and I still am, but it's all about balance, and making the people who mean most to you a "priority" in your life.
So how do I manage my Beachbody Business today while still keeping my passion for obstacle course racing? It's very simple:
- I don't let the sport of obstacle course racing influence me to think that OCR is the only thing in my life that I am passionate about.
- I share my passion for Beachbody with my OCR friends, and let them know who I am, and what I do. If people don't like what I do, it's doesn't matter to me, because it's not for them, it's for my family.
My life is all about my daughter, and my family
- I continue to work my Beachbody business during the week, but dedicate my time with my races specifically on Saturday and Sunday granted that I do not have a Beachbody event such as Coach Summit or Beachbody Super Saturday.
- I focus on working out with my Beachbody fitness programs and drinking my Shakeology everyday while incorporating other OCR specific workouts to help me excel in the sport.
- I will stay focused on what I love the most about my two passions: ending the trend of obesity, building leaders (not followers), and helping the sport of OCR grow on a global scale.
- Sharing Beachbody with OCR, and sharing OCR with Beachbody =) It really is the right combination! - I will use my passion for my Beachbody business and obstacle course racing to help my family live a better life. That's what it's all about for me!
I think it's always good to know what your priorities are, what puts food on your table, and if what you are doing is helping and/or empowering people. I think both of my passions do this, but I will never forget that without my Beachbody business, I would not have found interest in obstacle course racing, and have the opportunity to travel and race whenever I please. Not everyone can be a Spartan Pro Team Athlete or a PAID Sponsored Athlete in the OCR industry, and even if you are, just like anything, how long will that last? I'm sure that most people would agree that having multiple sources of income is a smart thing to do, and I'm just glad that in the future when I decide to retire from OCR and just want to travel and pursue other passions, that I will be able to do so, thanks to my Beachbody business.
I am always expanding and looking for new leaders!
I am really enjoying the BattleFrog Series events because they are very well-organized, the people and the staff are courteous and seem very passionate about what they do. On top of that, the obstacles are high quality, meaning that they have spent some considerable time on them, unlike other events where the obstacles seem unsafe, and just put up to make some quick money. The one thing that I really look for is how a company treats and manages their employees and volunteers. I don't think that there was one obstacle that I went through without a volunteer trying to push and motivate my team and myself. This is what people will remember, a lot more than the obstacles, people will remember how they were treated, and how much you care. I overheard one of the BF staff members talking to a couple volunteers, and this is what he said to them:
"You have to remember that these racers are being challenged, they are tired, and maybe on the verge of quitting. We cannot let that happen, we have to motivate them, push them past their comfort zones, and help them find out what they are about"
I really liked that, and I will always remember the BattleFrog Series in that way.
The Elite and Masters Wave Start Line
The BattleFrog Atlanta event was hosted at the Georgia International Horse Park in Conyers, GA. I was very familiar with this location as this is where I did one of my coldest races in my career, the Georgia Spartan Sprint. The layout for the BattleFrog was totally different which I really liked, but there seemed to be a lack of hills this time, but the back to back obstacles definitely made up for it. I really enjoy fast courses, and this event had some good trail runs.
If you haven't signed up for a BattleFrog Event, I encourage you to make a point to do so. They have courses for every fitness level including children and even a place for the extreme endurance athlete. I think there were a couple people who did 6 laps around the main course which totaled to about 32 to 34 miles, and that's with some extreme obstacles, pretty impressive if you ask me. My team "Team Dynasty OCR" did 3 laps and earned their BattleFrog Extreme Medal, it was amazing to be there and witness their struggles and their triumphs. That is what our team is all about anyways, it's not about just one person, it's about TEAM.
So anyways, I made a quick 5 minute video of the event, so feel free to watch and share so hopefully we can get more people off the couch and start getting active, because that's what we were all meant to do with our lives. We're all naturally primal, so get out there and be yourself, push your limits, see what you're made of, and most importantly, have fun!!!
Arnel Banawa is a Star Diamond Beachbody Coach focused on ending the trend of obesity and helping the sport of obstacle course racing grow worldwide. Connect with me - click here!
I have been a Beachbody Coach since 2010, and I've heard all kinds of positives and negatives about this opportunity, and I've found that a lot the bad talk is mostly because people do not understand what Beachbody Coaching is really all about, or they "tried and failed" at it, and won't admit that they didn't do what it took to become successful, and now all they can do is talk about how it didn't work for them, but in a bad way. I'd like to clarify some things for you =)
"If you want to be an Entrepreneur, you don't talk to someone who has failed in the business, you get advice from people who have found success"
Beachbody Coaching is definitely not for everyone, but it definitely could be. I don't know anyone in this world who would not want to be more happy, healthy, and fit, let alone surround themselves with people who only want success for them. It's really that simple!
Here are some STRAIGHT UP FACTS about this sometimes misunderstood "business":
- GET RICH QUICK:
This is a 2-5 year plan! Yes, as a Beachbody Coach, you can earn immediate income with thousands of dollars in commissions every week, but to be able to do this as a full-time gig with a Six-Figure Income (residuals) or more, it can take 2-5 years of consistent hard work, but isn't that better than working 20-40 years of your life for a boss?
- PERSONAL TRAINERS:
Beachbody Coaching and Personal Training is NOT the same thing. Although the company Beachbody does offer specific certifications for such programs as P90X, Insanity, and PIYO etc, it is not required in order to become a Beachbody Coach. Most Coaches are not even certified, and trust me, it's A ok, it's not about that. Beachbody Coaching is about using the fitness and nutrition programs, getting REAL results, and paying it forward by helping others. Beachbody Coaches are motivators, accountability partners, and life coaches focused on helping people with their fitness and financial goals. I doubt that your personal trainer teaches you about earning financial freedom, if so, he probably would charge you for that too. Beachbody Coaches do this for free!
We Provide Solutions!
- SALESMAN:
Me a salesman? LOL, far from it! One of the most misunderstood things about Beachbody Coaching is that you have to be a salesman. That is definitely not true! Yes, there are some coaches out there that can sell you a car without an engine, but most Beachbody Coaches "hate" selling, and I'm definitely one of them. When was the last time that you referred someone to a nice restaurant? Have you ever encouraged someone to do a Spartan Race or a 5K race? Ever told a friend or family member about the awesome movie that you just watched the weekend before? Beachbody Coaching is about SHARING, not selling. We provide solutions! If you want to sell, go right ahead, but who want's to be a car salesman? Not me!
- PYRAMID SCHEMES:
If you look at the structure of the place where you work, tell me how that looks like. Now tell me who at your workplace makes the most money....most likely it's the guy on the top, the CEO. The biggest organizations and companies that most of you work for are PYRAMIDS (in structure): the government, your job, athletic clubs, and even the structure of a church is a pyramid. FYI, a "Pyramid Scheme" is illegal because it is based on the recruiting of people without any products or services being sold. With Beachbody Coaching, it's the complete opposite. Beachbody Coaches do not get paid for recruiting people, they earn income by moving products and services. Oh, and get this....the person at the bottom has the same opportunity to earn the same amount of income or more as the person at the top, so technically, that's not a Pyramid. Networking Marketing is a billion-dollar industry, and yes, there are some illegitimate companies out there, but that's how it is in every industry! Remember ENRON? So before you diss the Network Marketing Industry, it's pays to do your homework and get educated about this industry because if top leaders like Donald Trump, Warren Buffet and other billionaires are involved in it, then that should tell you something. Before listening to a friend that has failed in this business, try getting advice from someone who is making it happen and succeeding, it makes a huge difference!
- SATURATION:
As long as people continue to have babies =), there will never be a shortage of people who want to be happy, healthy, and pursue financial stability. "Whether you think you can or can't, you're right". If you think that you cannot inspire anyone, you're right. If you think you cannot be anymore successful then you already are, you're right. Beachbody Coaching has so much opportunity, and if you continue to make excuses, it will not happen, but if you continue to make things happen, then the sky's the limit!
- FIGHTING THE OBESITY TREND:
Today, two-thirds of adults and nearly one-third of children struggle with obesity. If obesity rates stay consistent, by 2030, 51% of the population will be obese. That's ridiculous! There is no doubt that obesity is an epidemic, and if there is one thing that would be a perfect reason to become a Beachbody Coach, this is it! Fighting the obesity trend first begins with you! Yes, there are other ways to fight this trend, and I'm not saying that being a Beachbody Coach is the only way to fight back, but what I am saying is that it is a great option to get involved. Whatever you do, and whatever option you decide to take, just make sure that it's all about helping and empowereing others, because that's what Beachbody Coaching is all about. The Beachbody Mission Statement says it all, "To help people achieve their goals and enjoy a healthy and fulfilling life".
My brother and I before and after.
- SHAKEOLOGY PRICE:
Shakeology is Beachbody's #1 continuity product. Yes, there are some coaches who overdo it with all of their annoying Shakeology posts, pictures, and selling tactics, but there is truth to all of this....Shakeology works! No, it's not a magic pill or anything, it's just a great way to get your daily dose of dense nutrition, probably the most healthiest meal of the day. I am not here to try to sell you on Shakeology, but I do encourage you to do your research like I did. Do compare the ingredients to what you are currently consuming, and I promise you that you will understand why Beachbody Coaches and customers are raving about it. Let's just say that there is a huge difference between a Bentley and a Chrysler 300. You get what you pay for. One of the biggest Shakeology Objections is the price of $129 (retail). But think about this, if you were to take one of your favorite meals for 30 days, yes it would be expensive! But if you were to break it down, it would be more appealing "price wise". Shakeology is only a little over $4 per meal, and that's less than a McDonald's combo which has no nutritional value. So rather than talking about price, maybe we should be more focused on what we are putting into our bodies. Remember this, you can be stuffing your face with cheap and processed foods now, and you think you're saving money, but trust me, in the future it will all come back to you with medical bills and meds. Is that the life? You can keep this from happening by living the healthy lifestyle now, and Shakeology can definitely help you with that.
- RESIDUAL INCOME:
This is where the real money is with Beachbody Coaching. It's not about selling products, it's about sharing your success, and helping others by building a team of people who share the same vision. Trading time for dollars is now a thing of the past. Most people will not give this opportunity a real chance and pursue Beachbody Coaching consistently for 2-5 years to achieve this, but for the ones who do, they will live the life they've always dreamed of. Beachbody Coaching is a lifestyle. Imagine earning income while you are sleeping, or making more money while on vacation (then at the office) with your family, that's what Beachbody Coaching can do for you! I am not a rockstar Coach in this business. You will not find me on the leaderboards. I am not an Elite Coach (yet), but if there is one thing that I am really good at, and that is NOT QUITTING. Oh, and if you think this business is all about money and materialism, then you are VERY wrong. I myself am a minimalist, and prefer camping over luxury hotels!! Just ask anyone who I've traveled with, they will tell you that I don't care about money, but there's a difference between money and freedom. This business is about building relationships and having the passion for truly helping people. When you consistently help others become successful, that's when you will be successful. Like I always say......If you want to be miserable, unhappy and broke for the rest of your life, then that's your business, but if you want to be happy, healthy, and financially fit, then that's my business!
- PROVEN SUCCESS SYSTEM:
People think that in order to be great at something, you have to know everything! That is untrue. Beachbody Coaching is not about being perfect, or knowing everything, it's about having the willingness to learn, getting out of the "status thinking" and being open to change. It really is ok to FAIL, if you are willing to learn from it and move on. I continue to fail, but that's how I am able to grow and become better. If I told you that you can eventually earn a six/seven figure income RESIDUAL in 2-5 years if you just follow a simple system, would you do it? Well, I have a proven system that if followed consistently, you will be able to do this. That's the difference between this business and "other" businesses that you will come across. Most people won't share their secrets of success. Most people won't share how they have gained financial freedom, but that's where Beachbody Coaching is different. Beachbody Coaching is about helping others become better than we already are, and that's non-traditional, but it's this same concept that is changing lives everyday, why not you? Who said that you have to punch a time clock everyday? Why would you allow someone to tell you when you can travel or spend time with your family and friends? Don't you deserve better than that? I think so.
One of my weekly residual commission checks from 2013
*Beachbody Coaches get paid weekly (every Thursday)
And there you have it! When people tell me that they absolutely love their jobs, I always say that's fantastic and I truly admire them for that. But when I invite them to travel the world with me, and they say, "I WISH!!, I just don't have the time or the funds to do that", that's when I have to question their freedom. Everyone has their definition of freedom and lifestyle, believe me, I totally understand. There are millions of people out there who love their jobs and let's face it, we need people to fulfill these jobs, but wouldn't it be nice if you had the option to work or not? Now that's freedom! You, yes YOU can have that if you are willing to just live happy, healthy and fit and share it with people, and that's what Beachbody Coaching is all about - straight up!
I know what some of you may be thinking right now, "how in the heck can facebook get me fit?" Well, you're not the only one =) I was pretty oblivious to the concept, but after about 4 years of learning the in's and out's of this social network according to health and fitness, I have accomplished more than I've ever thought possible, and to think that Facebook started from a small college dormitory at Harvard University.
So facebook is definitely not a gym, BUT for most people, it's a "connecter" of people. The brilliant online platform brings people together from all over the world. It doesn't matter if you're from Nepal, or if you workout or not, if you're a Doctor, or a Personal Trainer......facebook has changed the way we communicate and network with each other.
So how does this tie into getting fit? I'm glad you asked, here is how you can GET FIT WITH FACEBOOK:
- FITSPIRATION, "Fitness Inspiration" comes in all shapes, colors and sizes. Most of us, or at least the ones who will admit it, we all follow certain people on Facebook who either motivate or inspire us. I know I have a good handful of people who I follow because they always have some amazing, positive posts. Sometimes when I just don't feel like working out, or I'm having a bad day, these people motivate me to get off my ass up and go to work. Facebook is totally mobile-friendly too, so you can get inspired anywhere! Here's a suggestion that may help you with getting more fitness and positive inspiration.....get rid of the toxic people in your network! You don't need it in your life. The more inspiration you get, it is more likely that you will be motivated to hit the gym, or kill a workout at home.
- ACCOUNTABILITY, This is a big one! We all know that if we don't have anyone to keep us accountable to our health and fitness goals, then eventually we will fall off the wagon, I've been there! Facebook has many fitness support groups specific to certain areas such as: Crossfit, Obstacle Racing, P90X, Paleo, Yoga, Clean Eating...you name it, there is an accountability group out there. The cool thing about this is that, it's all FREE! If you are not into accountability groups, then I would highly recommend that you simply choose an accountability partner from your network. This person should know exactly what your goals are, and you should know his/hers too. It's all about supporting each other 100%. The idea is to stay connected and post messages to each others timelines or direct messages every week to make sure that each of you are staying on point to your fitness goals. Set some workout days together (online or offline workouts), trade clean eating recipes, and maybe start a challenge together!
- CHALLENGEGROUPS, This is not just about accountability, it's more about challenges and real results. Facebook Challenge Groups gives you an opportunity to meet other people who have similar interests as you. Fitness Challenge Groups are all the rage right now on Facebook. No gym, no worries. A Fitness Challenge Group can give you the same camaraderie, motivation, and of course accountability that you can find in any gym environment. There are video chats, and even online workouts! I know that when I did P90X for the first time, I would not have been able to stay motivated if I didn't have an online challenge group of people motivating me and keeping me on point. Unlike some free accountability groups, the challenge groups sometimes require a small investment. Regardless, the challenge is real, and it is set up to get you the best results possible because of the amount of commitment that is there versus a group that is just free. Whenever there is money on the line, that's when people take their health and fitness a lot more seriously.
One of my current Online Challenge Groups on Facebook
- CONNECTIVITY, Facebook is all about networking and staying in touch. Connecting with people is as easy as saying, "hey, are you on Facebook, let's connect!". I've done this many times! It doesn't matter if you are at your kids soccer game, a obstacle race, the gym, or traveling....facebook is there to help you stay connected with the people that you meet. So the next time you meet someone who inspires you, motivates you, and is just a downright positive person, then I highly recommend that you connect with that person on Facebook, because the more positive you have in your life, the better your life will be, and that is important to get the motivation that you need to live a healthy and fit lifestyle.
- INTEGRATED APPS, There are a lot of fitness apps out there that you can integrate with Facebook such as Nike Run, Runkeeper, and more. The cool thing about these apps is that when you synch it with Facebook, your friends can LIKE it, and depending on the app, it will motivate you with notifications such as clap or hoorah while you are running or training. Just another way Facebook can get you fitness motivated, and inspired to keep going.
So there you have it! Facebook is not just for gossip, drama, and non-productivity. Facebook can be used to your benefit and can really help with your health and fitness goals, it's all about connecting with the right people. Interested in joining one of my Online Fitness Challenge groups?Message me, and I'll be happy help you.
Workout anytime, anywhere, it's just that simple!
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Colorado Spartan Sprint - Ft Carson, Colorado - 2015
This was my 4th year attending this event and every year it gets better and surprisingly TOUGHER! The event location slightly changed and was moved near Gate 7 off of highway 115, it was a little further, but in my opinion, the terrain and festival area just felt better, I guess because it was in a very remote location in the mountains. The elevation changes were ridiculous!
WATCH FULL VIDEO BELOW!
I arrived in Colorado Springs a few days before after participating and filming the Atlas Race in Kansas City (watch video here). Prior to the Colorado Spartan Sprint, I was able to get my breathing acclimated by running around some of the CO trails, as well as attending an OCR training session at PCR Fitness before the race. Training with my Training Mask at home with my P90X workouts and running helped a lot as it was not as difficult to adjust to the elevation. I was training with a 6,000 ft elevation setting on my mask.
Running the Barr Trail at Manitou Springs after the Manitou Incline
OCR Training at PCR Fitness:
The event at Ft. Carson overall was fantastic other than the weather. Spartan Race had to close down the event twice on Saturday, and once on Sunday because of poor weather conditions such as sporadic thunderstorms and even some hail.
Filming the Elite Females on Sunday
At any rate, the Colorado Spartan Sprint is one of my favorite races of the year, and I plan to continue the tradition every year. Feel free to watch my video from Saturday and Sunday, and if you participated in this event, comment below what you thought was the toughest obstacle, and your overall experience. Hope to see you at the next one! =)
Colorado Spartan Sprint - Ft. Carson, Colorado - 2015
