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Obstacle Course Racing (OCR)/ Spartan SGX

SGX_horizontal-bkCrossFit 110 Obstacle Course Race (OCR) training is a proven program designed to prepare all athletes for one of the most fun and fastest growing sports in the world—obstacle course racing– and to create a successful atmosphere of community- driven fitness. The training will prepare athletes of any experience level to conquer any OCR race of any distance or difficulty, such as a shorter sprint 5K, a longer half or full marathon distance Beast or Ultra-beast and anything in between.

The foundation of the training is built around Spartan SGX, a proven program that creates the world’s best OCR athletes based on fitness, nutrition, mental skills, and race strategy that optimizes individual performance in Spartan races and other obstacle races (Tough Mudder, Warrior Dash, Battle Frog, etc.) as well as in every day life. We have fun moving heavy loads, running, pushing, pulling, jumping, climbing, crawling and conquering any obstacle put in your path. We incorporate a strategy of strength and endurance training that compliments existing training—CrossFit or otherwise—and provides every athlete, regardless of experience level, a blueprint for success.

The training is led by Coach Gary Lombardo, a certified Spartan SGX Level 2 Coach and experienced OCR racer. Gary has successfully competed at the top of his age group in several OCR events, including Spartan Sprint events and Spartan Beast events. He also qualified and competed in the OCR World Championship in 2014, 2015 and 2016. He is also an accomplished triathlete and mountaineer, having completed Ironman triathlons, marathons, long-distance bike and swim races, as well as expeditions to the Himalaya, Andes, and Cascades. Gary is also a United States Triathlon (USAT) Level 1 Coach, CrossFit Endurance coach, and CrossFit Level 2 Trainer.

Will you Spartan Up?

You can conduct OCR training in two ways: group clinics and/or private training in 1:1 or small group setting. The group clinics run May through September and are a blend of training sessions and group races. The private training can be arranged anytime of the year and are best suited for athletes that want to work on specific skills or goals.

OCR Group Clinics

This year’s OCR Clinics are from April 9th- May 21st and June 4th – July 16th. Each clinic is 6 weeks long and meets on Sundays for 90 minutes. This year we are offering two types of group clinics: one focused on conditioning and fitness and another focused on advanced skills.

Obstacle Course Racing Fundamentals: Conditioning for Success

April 9, 2017 – May 21, 2017.  Open to any athlete of any ability level. Space is limited.  Register today!

If you’re a beginner Obstacle Course Racer or an experienced athlete looking to work on fitness and conditioning, this clinic is for you. We will spend 6 weeks building the foundation that every OCR racer needs: aerobic endurance, strength, power, speed and mobility. We’ll review POSE running technique, uphill and downhill running, grip strength, mobility, and survival swimming. The clinics will be held both at CrossFit 110, but also at different outdoor locations, so get ready to get dirty and have fun! We’ll also review how to plan out your season, evaluating what distance races you are ready for, gear, and race day nutrition. Each athlete will leave the clinic with conditioning drills to apply in their training to prepare for OCR conditioning and fitness.

Obstacle Course Racing Advanced Skills: Mastering Success

June 4, 2017 – July 16, 2017.  Open to any athlete of any ability level. Space is limited.  Register today!

If you’re an experienced Obstacle Course Racer or a beginner looking to work obstacle-specific skills, this clinic is for you. We will spend 6 weeks reviewing techniques and practicing skills needed for tackling obstacles at any OCR race– from climbing (rope climbs, monkey bars, wall climbing) to lifting and carrying (sandbags, buckets, hoisting, atlas carries, tire pulls and flips), crawling, and throwing (spear throw). The clinics will be held both at CrossFit 110, but also at different outdoor locations, so get ready to get dirty and have fun! We’ll also review advanced topics to help you prepare for races. Each athlete will leave the clinic with conditioning drills to apply in their training to prepare for OCR conditioning and fitness

Private Training

Private training is designed to be flexible around your needs and is optimal for athletes looking to take their performance to the next level. Two options exist:

1:1 or group face-to-face training session: perhaps you or your friends are looking to get introduced to OCRs (or other endurance sports) or work on specific skills, such as climbing, crawling, race day nutrition or another skill. If so, this is ideal for you. Pricing is on a per session basis and based on number of participants.

Personalized coaching program: this is an ideal option for beginner to elite athletes of any discipline (OCR, triathlon, mountaineering, etc.) who are looking to amplify their performance and achieve specific goals, whether that be just getting across the finish line or completing any distance race in a specific time or placement (e.g. completing top 10 in your age group at the Spartan Vermont Beast). This program involves a unique, independently developed approach based on physical training, nutrition and mental skills. You receive a personalized annual plan based on your specific goals, prescribed training sessions, an outlined approach to every day and race day nutrition, tips to build mental tenacity and well-being and an race strategy for your race(s). This program involves working together on an individual, on-going, regular basis over the course of a race season or more. Pricing is on a monthly basis.

To learn more about private training, including additional details, availability and pricing, contact Gary Lombardo at gary@ascendsportsconditioning.com or 781.864.1679

Ice Climbing/Mountaineering

Private small groups let by expert climbers take our members on outdoor adventures such as Hiking, Ice Climbing, and Rock Climbing.

These small groups are led by our team of expert climbers who teach and train those new to climbing as well as our Veterans to take on challenges in the outdoors!  Contact contact Gary Lombardo at gary@ascendsportsconditioning.com or 781.864.1679 for prices and information on booking your next adventure!

PROGRAM FOCUS
  • Strength
  • Endurance
  • Agility
  • Speed

REGISTER TODAY

Space is limited, so register now before they are all gone. If you have additional questions, contact Gary Lombardo at gary@ascendsportsconditioning.com or at 781.864.1679

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