Episode 3: The Perfect Penalty. - a podcast by The OCR Review

Episode 3: The perfect penalty - Show Notes
This episode focussed on something that is vital to all of us, and that is integrity in our sport, and at times, the lack of it. We discuss policing across different OCR events, penalties for failed obstacles, staffing, volunteers, race brain and what our ‘perfect race penalty’ would look like. 

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Show Notes:
1:20 Manon Kalfon bib mueling claims. https://www.marathoninvestigation.com/2019/12/everyday-spartan-pressure-to-break-record-led-to-cheating.html
3:03 - @juggernaut_ocr - the man who currently holds the record for the most trifectas in a year
7:40 - Information on Toughest Race: http://www.toughest.se/en/
12:14 Latest 24 hour world record for burpees: https://www.hit.com.au/story/hobart-local-lou-robertson-breaks-world-record-for-most-burpees-in-24-hours-146481
12:40 The ‘Royal’ Burpee: https://www.businessinsider.sg/how-to-do-a-burpee-according-to-inventor-royal-burpee-2019-6/?r=US&IR=T
27:35 - Spartan Rule Book https://spartan-cdn.s3-us-west-2.amazonaws.com/spartan.com/2019+Spartan+Rules+of+Competition+v19.6.pdf
33:40 CrossFit Games volunteer package: https://games.crossfit.com/article/volunteer-2019-reebok-crossfit-games/games 

Our Workout Of The Week
Jay: Ross Edgley inspired foundation phase workout from ‘The World’s Fittest Book’, with some heavy lifting and mobility. Check out @rossedgley to find out more about his training plans

Ilona: AMRAP8 finisher 
20 sit ups
100ft Jacob’s Ladder

Jessie: OCR Hangout and Strong Women Workout at Ministry of Fitness
Paired Workout (1 partner runs a lap of staircase while other does max reps on exercise, then swap until both have completed all exercises). 
1. Air Squats 
2. Burpees 
3. Left Leg Lunge 
4. Right Leg Lunge 
5. Butterfly Sit Up 
6. Thursters (DB/KB/Plate) 
7. Inch Worms.

Sean: Track Session
1 mile warm up at 60% effort
3 x 1 mile at 80% effort with 3 mins rest
1 mile low effort cool down.

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