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October 28, 2017

Home Training!

Here are some of the things we’re building in the backyard to help train for all the OCR’s: Spartan, Tough Mudder, Savage Race…all of them!  In the coming weeks, we’ll do more detailed posts on how you can make them!

If you have any questions or comments, please feel free to leave them!  We’re just getting the Spartan Pages up and running.

Below is what I call Grip Alley, featuring numerous grips and a Circuit Board Obstacle inspired by Amerian Ninja Warrior.








Here are some pics of the Warped Wall with a pegboard on one side and rock climbing grips on the other.

October 9, 2017

Spartan 50’s Challenge

We did a 3-week challenge with our Facebook OCR Group where for 3 weeks we did 3 moves a day and each day the reps went up.  At the end of 3 weeks, you end up with 50 reps.

Start with 20 Sit-ups, 20 Push-ups, and 20 Burpees.  Now I should say, we didn’t require for the burpees to have push-ups with them because of the fact that you’re doing push-ups already…but you can do whatever you want to do.  INCREASE your reps by 2 on each move until you hit 50 reps on each move, which should put you at 3 weeks.

This video is my 50 rep day, I added in some extra stuff to really challenge myself and have fun with it.  Enjoy!

August 4, 2017

Spartan Super in Asheville NC 7/29/17

Well, we’re 2/3 of the way through the Trifecta this year.  We just completed the Spartan Super in Asheville and from what we were told, it’s currently the 3rd hardest Super in the Country and we believe it.  Here are the highlights!

February 28, 2017

Homemade Chicken Alfredo


  • 2 cups of cauliflower florets, about 8 ouncesIMG_0900
  • 1 cup low sodium chicken broth
  • 8 ounces whole grain or gluten free fettuccine pasta
  • 1 teaspoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1/2 cup low fat evaporated milk
  • Kosher salt and freshly ground pepper
  • 3/4 cup frozen petite peas, thawed (4 ounces)
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon unsalted butter
  • 1 tablespoon chopped fresh parsley, plus extra for garnish
  • 1 1/2 teaspoons finely grated lemon zest


  1. Put the cauliflower, broth and 1 cup water in a small pot; bring to a boil over medium-high heat. Adjust the heat to maintain a simmer and cook until the cauliflower is very soft, 25-30 minutes.  Remove from the heat and cool 5 minutes. Carefully puree cauliflower and all the liquid in a blender until very smooth; set aside.
  2. Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente, 8 minutes. Drain well, reserving about 1 cup pasta cooking water.
  3. Heat the oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the cauliflower puree and evaporated milk and bring to a simmer. Cook until slightly thickened, 5 minutes and season with salt and pepper. Stir in the peas until heated through, 2 minutes.  Toss in the cooked pasta, Parmesan cheese and about 1/2 cup of pasta water until the noodles are coated but the sauce is still loose.  Remove from the heat and toss in the butter, chopped parsley, and lemon zest. (If the sauce seems thick, adjust the consistency with the remaining pasta water). Serve immediately sprinkled with chopped parsley.
NC Fit Club