Shamrock OCR Campground-Spartanburg, SC

What is Shamrock?

There are so many beautiful things about obstacle racing. However, an abundance of training grounds is not one of them. I live in the Upstate of South Carolina, and there are hardly any places to train. The nearest ninja gym is probably four hours away, and how many other places have obstacles? My training typically consists of low elevation (because that’s all we have) trail runs and Yancy Camp in a traditional gym, with some additional runs, rock climbing, and weight lifting here and there. Although I feel like Yancy Camp has made me a lot stronger, one thing that I lack is exposure to the obstacles. Or, at least I was lacking that until I heard from a man named Donovan Brooks about Shamrock.

Who is Donovan?

Donovan Brooks–a high school English teacher in Spartanburg, is also the builder and owner of Shamrock OCR.

Now, if you are a member of various facebook groups in the South Carolina/Georgia area, you may have seen Donovan post on groups offering to come up to play. If you’re not, don’t worry, you’re still invited to play.

Donovan opens his backyard of dreams to the public on Sundays at 9:00 until 12:00, completely free of charge. I REPEAT: YOU COME HERE TO TRAIN COMPLETELY FREE OF CHARGE. THIS IS NOT A DRILL. When he reached out to me, especially once he made it clear to me that it was free, I couldn’t not go. So one Sunday I popped by a little after nine to check it out for myself.

I pulled in to Donovan’s driveway and was greeted immediately by his girlfriend, who ran over to my car with a really big smile on her face. She made sure to make me feel very welcome before I even got out of my car.

 

What do they have at Shamrock?

By the time I finally got out and ready, I got the grand tour. I noticed there were many different hand-built obstacles to choose from, including a Herc Hoist (Spartan), a multi-rig, Olympus (Spartan), the z-wall (Spartan), an 8-foot wall, and of course, a target for everyone’s favorite.. the spear throw.

He also had several pre-made obstacles that you may see including tires for tire flips, sandbags, brute force sandbags, a rope, and some spartan pancakes. All of these things were of course surrounded by a single-track trail and a nice, cool creek to jump into after the workout.

One thing that I’d like to say is that, although Donovan is not a certified SGX coach, he’s been in the OCR game for a hot minute. Basically, what I’d like to say is that Donovan knows how to handle obstacles. He is really good about showing you ways to be successful in obstacle completion, without sounding like he is better. The thing is; the obstacles that Donovan builds are actually way more challenging than they are in races. So, when it comes to race day and you’re really tired, you can man-handle these obstacles like a champ. Shoot, I even had Donovan help show me a different way to throw a spear, and I nailed it easily in my race after that!

However, you haven’t quite made it until you have completed the 300 challenge.

The 300 Challenge

Oh, God, this was one of the toughest things that I have ever done. I’m pretty sure Donovan actually does this so that he can laugh at people.

One part of OCR that is a crucial piece of training is strength training. Which means, carrying around a bunch of heavy shit. For what honestly feels like no good reason sometimes.

And, this situation is absolutely no different.

The 300 Challenge focuses on 3 different heavy carries: farmer’s carry, the bucket carry, and a sandbag. For one mile.

I would write about what it is more, but you may just have to come to find out!

What else can you do at Shamrock?

A typical day at Shamrock starts with a little trot around the property in order to get warmed up. After all, safety is important! Followed by that, we will get together and focus on an obstacle. Donovan is usually pretty good about stopping by and showing us around, or, if we are working toward getting through certain obstacles more efficiently, we will discuss form and technique. We’ll spend some time working on the obstacle together.

Followed by this is a workout. Donovan will use the obstacles that are there and try to incorporate them the best he can. One thing that they like to use is called the Warrior Board Game. We’ll play either as a team or solo, and he will replace come of the commands with completing obstacles. Of course, no OCR preparation would be complete without an obscene amount of burpees, too!

 

 

Once the main set is complete, it’ll be time to revisit that obstacle from before, or, a different obstacle. After all, you’re not going to hit obstacles while you are feeling fresh. You shouldn’t train that way either.

Oh yeah, did I mention that he has a creek behind all of this? You know what that means?

Yes-you guessed it, you may as well bring flip flops because there is a perfect opportunity to take a little ice bath right there! For free! In nature! WITH FRIENDS! It does not get much better than that.

Of course, Donovan also does not mind if you just want to come and play on obstacles.

My thoughts…

The biggest thing that I have enjoyed about Shamrock has been the community. Most of the people who attend are just people looking to make themselves better. Sure, there is some friendly competition, but most of it is that we cheer each other on, even when we really are not feeling like moving forward. Everyone is very positive, and I know that is the atmosphere that I look to be a part of. Going to Shamrock each week really is one of the highlights of my weekends!

So, if you enjoyed what you read, please keep an eye out for one of our posts on Facebook, so that you may join us one Sunday also!

OCR Training with Leaderboard: Trading My Bikini Gig For Running and Rigs

My Last Pro Show of 2017

At the beginning of the year, I began to plan out my race season. Typically this would involve the Peachtree Road Race (the only road race I enjoy) and some other trail runs scattered throughout the year. However, as I embarked on a new adventure in obstacle course racing, I quickly found myself lost.

As a former pro bikini competitor, I thought my traditional workouts mixed with some runs throughout the week would suffice. Once I realized the types of skill I would need and began to add that to my plate, I started to notice that my recovery was not what it once was and honestly I began to wonder if it had something to do with my age (yikes!).

During my podcast interview with Matt B. Davis on Obstacle Racing Media Podcast, he mentioned Hunter McIntyre and at the time, I am ashamed to say, I had no idea who he was. Matt told me to reach out to him on IG for pointers and I did. I was blown away by his kindness and willingness to help. If you know Hunter, even through his social media, you know he is quite the character, but under all that craziness is a guy who is super passionate about helping people as much as he is about winning races.

After our chat, I realized that bodybuilding mixed with some running and grip work was not going to cut it. I started researching OCR training and tips, but still felt lost, so I talked to Hunter once again after hearing he and Brakken Kraker on the ORM podcast discussing their online training platform for athletes. Enter Leaderboard.

There are 8 different paths on Leaderboard, each designed to prepare you for your course preference or OCR specific skills. There is everything from a short course path for those athletes who race shorter distances, like TMX, an ultra path for endurance athletes, Hunter’s Biceps Win Races (BWR) line up, and more. I am on the BWR AD program, where I receive daily WODs with personalized RX and pacing AND mobility WODs. Mobility was something I never had much focus on prior to LB.

Heavy Carry Practice

Heavy Carry Practice

After each WOD I complete, I record my results and can see how I stack up compared to the rest of the community that is on the same path, hence the name Leaderboard. I was super intimidated at first by these scores, but the entire community of athletes on LB is so supportive that it really pushed me even harder. When I would feel discouraged by my scores because let’s face it, I am a total newb, and didn’t exactly light up the leaderboard, I would receive comments congratulating me or telling me how quickly I would improve. Take a guess at how many bikini competitors make it a point to genuinely encourage one another – not many.

The coaches have also been super encouraging and I can’t tell you how amazing it is to get tips and tricks from coaches that are pros in the sport! As a fitness coach and former bikini competition coach, I know how valuable this is. The best part of LB is the communication forum curated by the LB Coaches.

As a new OCR athlete, I had tons of questions and really just dove into the training and pushed through even when fatigued. The coaches guided me through some of the rough spots and even had me back off a bit instead of pushing through like you do in bodybuilding. Don’t get me wrong, they never told me to be lazy, but they wanted me fully recovered and getting in quality workouts even if that meant scaling down for efficiency.

I ended up tweaking something in my hip due to my poor running mechanics (I’ll save this one for another post) and ALL of the LB coaches checked on my issues and made sure that I had particular mobility WODs to perform aside from the ones already assigned in LB. In addition, they routinely checked in to ensure that it was I was getting better and was in a healthy place to be able to run my first race. This is something that I had never experienced before. Former coaches that I have had would make me feel like I needed to work harder or grind more and give the “how bad do you want it” speech over and over when something happened. My experience with LB coaches can be boiled down to if you want it bad enough, you have to be able to distinguish between quality and quantity.

The community I have found in LB is truly inspiring. Not only do I have accountability, I have support from people all over the world who are going through the same thing with me at their own pace and skill level. Did I mention that I have that without having to leave my home gym? I was worried I would need a fancy (aka expensive) membership to have access to the equipment I needed, but aside from buying a super affordable sandbag, I had everything I needed in my garage gym. If something came up on the WOD that I didn’t have, there was always a substitute exercise with common equipment to perform and trying to figure that on my own with other OCR workouts was frustrating. As a mom, I really appreciate that I can workout on my own time, in my own gym, with my own equipment, so that I can still train like a badass without missing precious family time. Winner, winner, chicken dinner!

As I am writing this, I am 3 days away from my first OCR race of the season. I wasn’t supposed to race until the Georgia Spring Savage, but I had the opportunity to race in the Talladega Bonefrog and didn’t want to pass it up. The coaches reached out to meet to make sure I was feeling up to it with my hip issues and tailored my race week taper to ensure that I was well rested and ready to go for Saturday.

One thing that I wish I had worked on a little more during the past couple of months as I trained for these two upcoming races is my grip. The majority of work in the WODs do include lifts and exercises that require grip strength, but as a total new OCR athlete starting from ground zero, I probably needed a little more.

I did reach out to the coaches at LB and told them I think I could use more and low and behold, they gave me some tailored Grip work to do. Moral of the story is communication! I wish I had communicated my weakness in grip before, but I had been working on it a bit aside from LB but should have used the professional resources at my disposal (insert facepalm here). Lesson learned.

The great thing is that I have plenty of races this season to see how much I improve so I will be able to really see how I do this weekend with only a couple of months of training under LB and see how that translates on race day as compared to when I first started. To me, there is nothing more important than seeing the training translate to performance but the goal is just to have fun. So let’s see how I feel after my first OCR!

 

Whether you are new to OCR or a seasoned OCR athlete who has hit a plateau, head over to leaderboardfit.com to push your training to the next level.