Spartan Burpee How-To & Penalty + Race Registration Giveaway

2024 UPDATE: BURPEES REPLACED WITH PENELTY LAPS IN COMPETITIVE HEATS. 

GIVEAWAY CLOSED!!

Burpees.   People love to hate them, although I personally don’t think they’re all that bad. Except maybe I don’t love them so much the middle of an obstacle race when my arms and legs are already wobbly, stickers are piercing my palms and I’m coming face to face with cow patties.

Save 20% on spartan race code: UBST24-TK88D27

How to Make Burpees More Fun - 5 VariationsBut, in a pristine situation, burpees have been a pretty good fitness friend to me, they are a simple, no-equipment needed way to get a full-body workout plus a little cardio (okay, mabye a lot of cardio).

Plus, there are a million variations as I rounded up last year on my post on How to Make Burpees More Fun – Did I Really Just Say That?

But in the Spartan Race, they don’t want to see the variations. And that’s good, because who has any bounce left for fancy stuff?!  In fact, I’ve been revisiting the rules on Spartan Race burpees (30 burpees required as a punishment for failing an obstacle) because, at my last race, I (gasp) received a 3-minute penalty added to my finish line time. Now, if you’re running in the open, you don’t have anyone judging your burpees, it’s honor system. But, the elite heat is suffering under the scrutiny of video cameras and clipboard bearing field officials.

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Before my last Spartan Sprint, I breezed through the burpee details in the Standard Obstacle Specific Instructions:

Obstacles may have a “Burpee Zone or Burpee Area”. Athletes are required to complete their penalty burpees within the designated zone or area, as burpees are monitored by Course Officials and/ or video cameras. Course officials will review video to ensure proper form is used and the athlete has completed the burpee penalty. . . .Camera review can change the outcome of the race, and results are not final until camera review and field officials have approved the results and assessed penalties

Penalty for Obstacle Failure: – 30 Burpees (chest must hit the ground, feet must leave the ground)

So, I do remember a few times when I though “hmmm, this manual says nowhere hands must be thrown in the air when feet leave the ground.” But, at one burpee zone, I decided to omit the overhead hand throw to conserve energy. This omission caused a field official to reprimand me . . .  who argues in a situation like this, so I just started back to throwing hands overhead and doing the hokey-pokey from hell.

If I’d had anything left to give, I’da busted out “Put Your Hands Up, Put Your Mother Effin’ Hands Up” covered by a gazillion different rappers.

So, when the initial finish line results and final results were exactly 3 minutes apart, I knew something was up. It was too late to challenge, I was already home . . . plus, I want to be completely legit, flawless and clean, if I messed up, then I deserved the penalty. I know I did ENOUGH burpees, I can count. I just wish I would have known EXACTLY what was expected so this would have never happened in the first place. When you know better, you do better. I did burpees as described in the obstacle manual  (which is Chest to Ground – Feet Leave Ground). Search the web, so much controversy on the topic, even on the Spartan Race site (see the Great Burpee Debate)!

I should have watched this video which shows the hands going in the air, although he doesn’t mention this step as every other is noted.

And found this after searching the Spartan Race site for “burpees,” I found this article called THE PENALTY AND THE PAIN: BUCK FURPEES. It describes burpees with the hands overhead. This should be in the Standard Obstacle Specific Instructions, please – thank you very much.

  1. Chest to deck.  When you drop to the ground, you must execute a full push up with your chest touching the ground.
  2. Press out of the push-up jumping your legs underneath your body so that you are in a squatted position.
  3. Stand up, extending the hips, and jump off the ground with hands overhead.

Then after more searching around, I found additional information that elite racers may be penalized 30 seconds per incorrect burpee, up to 10. Then disqualification. It’s subjective still, in my opinion, and you have obviously are on someone’s radar if they are scrutinizing your burpees.

Spartan after way too many burpees

The face of a 120 burpee race. Damn.

So, my takeaway for the next race. Don’t fail an obstacle, don’t get stuck with burpees.  And, if that’s not possible, do a bonus burpee on top of the 30 reps just to show trustworthy toughness! Aroo!

No sour grapes with Spartan Race in ANY WAY whatsoever. In fact, I love them for challenging me so significantly at this stage of my life. However, I just wanted to clarify some of this burpee stuff and keep any of you from suffering the wrath of not knowing.

Other timely Spartan Race stuff you need to know:

spartan fotI also wanted to remind you about Spartan Race founder and best-selling author, Joe DeSena’s new book, Spartan Fit the go-to tome of training for newbies and veterans alike or just help on how to get super fit in 31 days, without a gym or weights. You also learn how to build your fitness from one race to the next, get nutrition advice and will be motivated by stories of inspiring Spartans.

How to Make a Spartan Spear in Less Than 10 Mintues and Under 10 DollarsAnd, don’t forget your spear throwing practice – I’ve got the tutorial on How to Make Your Own Spartan Spear in 10 minutes, for $10.

If you want to sign up for a Spartan Race what are you waiting for? Commit today! 

Save 20% on spartan race code: UBST24-TK88D27

GIVEAWAY CLOSED!! Enter my giveaway for a FREE SPARTAN REGISTRATION. Winner will receive one-time use code good for any Open Heat (non-confirmed start time) in any Spartan Race in the Continental US. Just follow the Rafflecopter instructions below.

This post and giveaway were sponsored by Spartan Race, all opinions, advice and enthusiasm are all my own.

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Eight Amazing Fitness & Food Products + Giveaway

As a food and fitness blogger, it’s fun (and sometimes filling!) to test out all the new products that get sent my way.  I’m sharing the best from the last couple months (and some perennial favorites) along with any discount codes I might have. If I’ve listed it here, it gets legitimate thumbs up from me – other stuff gets tossed into the “if you can’t say anything nice, don’t say anything at all pile.”

Jennifer Fisher of The Fit Fork with Litehouse FoodsLitehouse Foods Organic Vinaigrette– I develop recipes for this awesome employee-owned company based in Idaho – they have delicious, healthy products ranging from artisan cheeses to Greek yogurt based dips and freeze dried herbs sold all over the US. Right now, I’m really digging their updated organic line which includes new flavors like two of my favorites — Organic Rosemary Balsamic and Organic Ginger Honey. Look for these in the refrigerated section of your produce department, purchase online or enter to win my GIVEAWAY for Five Free Litehouse Foods product coupons (use them on anything they make, not just the dressings – enter at bottom of post).

Salad with Somersaults Sunflower Crackers as croutonsSomersaults Sunflower Snacks – Available in sweet and savory flavors, these yummy little crackers are made mostly of sunflower seeds and offer up healthy fats, protein and vitamin E. My favorite way to use them is as a crouton alternative on my #BombAssSalads !! Use NEWFAN10 to get 10% off your order.

 

 

Nuttzo chocolate syrup and strawberries on my protein pancakesNuttzo Nut & Seed Butters –  My nutty shines through, Nuttzo has named me a VIP Ambassador for their organic and non-GMO Nut & Seed Butters. This stuff is so good, you’ll want to spread it on everything – or just eat right out of the jar. Save 20% on purchase with discount code FITFORK-20

 

 

bright planet skinBright Planet – There is so much to love about this small, woman-owned bath and skin product company – not only are there eco-friendly, human and organic products wonderfully pampering (loved the scent), but they also are mindful of their place in the bigger world. For example, for each purchase made, Bright Planed donates two healthy meals to children in need. Get Bright Planet on Amazon

 

Kevin - CEO of Nuun and Jennifer Fisher of TheFitFork.comNuun Hydration Tablets – This is not your standard Nuun Ambassador shoutout – I’ve been on the team for years, and am so happy to report that just recently the formula has been improved!  They’ve added non-GMO sourced dextrose to help body absorb fluids more efficiently (still keeping under 1g sugar), using only clean ingredients such as plant-based sweeteners, and are gluten, dairy and soy free and given a “Clean Sport Certification” by Informed Choice. Use code NUUNAMBASSADORFRIEND at checkout to receive 20% off order.

Vitamin Dose BeverageVitamin Dose Beverage – I don’t know about you, but I hate swallowing pills. That’s why I was all over these little specially blended cans of drinkable vitamins. They are non-carbonated, caffeine-free, low-calorie and taste good too.  Get your Vitamin Dose on Amazon

 

Gnarly NutritionAltra superior 2TsaGnarly Nutrition – I am a protein powder nerd, I love trying all the new ones I find. Totally into the “Chiseled Chocolate” Grass Fed Whey Protein Supplement. It’s made with quality New Zealand Whey (happy cows there, I guess) and offers 12.5 g protein along with BCAAs, Glutamine and no artificial anything. Also, other full-on sports nutrition products including some vegan stuff.  Get Gnarly on Amazon

Superior 2 from Altra Running – Okay, disclosure, I’m an Ambassador and admitted junkie of their super light and flash-fast The Ones 2.5 (and all previous versions!). So, it took the color golden yellow and the promise of “more grip and less weight” to get me to try the award-winning trail shoe that everyone’s raves on. I was looking for something that was still light on the feet, take me from trail running to gym and me obstacle course appropriate – score!  Get Altra Superior 2 on Amazon

 

Tsamma Juice TheFitFork.comTsamma Juice — Tsamma Juice from Frey Farms makes me swoon plus, it’s another woman-owned biz. Everyone knows what a huge watermelon fan I am (for both healthy recipes and sports performance benefits). It’s so awesome to have access to sweet, yummy handcrafted watermelon juice during the middle of winter – look for it at your grocery store in the produce section, Costco or buy online.
 

Have you tried any of these health and fitness products? What are you favorite new finds? Please share in comments! XOXO – Jennifer

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Kiss of Honey Strawberry Hot Chocolate #BeeSweet + Giveaway

Healthy Kiss of Honey Strawberry Hot Chocolate uses Honey Crystals, Fresh Strawberries, and Fat Free Milk that froths up!This Valentine’s Day, treat your sweetie to my Kiss of Honey Strawberry Hot Chocolate – it’s a mug of hot, steamy love. There is no better way to warm up on February 14th, with the exception of a great big hug from your honey. Homemade from the heart, your favorite guy or girl will be tickled pink to sip away at this berry blissful beverage – and you’ll fall in love with how simple it is to make. Read to the bottom for giveaway.

Healthy Kiss of Honey Strawberry Hot Chocolate

Oh, and something else to adore – instead of fake flavorings, peculiar preservatives and corn syrup sweeteners found in many hot chocolate mixes, this made-from-scratch recipe uses fat-free milk (for the best frothing!), real strawberries and just a touch of added sweetness from Nektar Honey Crystals.

Healthy Kiss of Honey Strawberry Hot Chocolate

Can you believe this recipe makes it’s own whipped cream?! Well, not really cream, but the air that gets whipped up while blending makes a nice creamy top that is dense enough to hold sprinkles or colored sugar! I don’t really know the science behind it, but fat-free milk works the best for creating foam in the blender or with a frother. If you don’t do dairy, you can swap out for almond, coconut or cashew milk and still end up with a delicious drink.

Dark Chocolate Pretzels Covered with Nektar Honey CrystalsSince this recipe isn’t over-the-top sugary sweet, indulge your loved one with the perfect pairing – Dark Chocolate Covered & Nektar Honey-Crystal Dusted Pretzels. Ahh, strawberry hot chocolate and dark chocolate pretzels ARE a delicious duo, trust me!

And, it’s always tasteful to express your sentiments with food, words are also nice! Send a FREE “HoneyGram” to your sweetie – along with your personalized note comes with a complementary packet of Nektar Honey Crystals to melt your loved one’s heart. Go HERE to send a HoneyGram – hurry, ends 2/7!

Nektar Honey Crystals productsI first discovered Nektar Honey Crystals when looking for a way to pre-sweeten the homemade holiday tea bags I was gifting family and friends  – you must check out my DIY Tea Bag post, it’s genius. You also need to check out Nektar Honey Crystals, an equally clever and convenient idea Forget about the sticky mess usually associated with honey, these 100 percent natural crystals are super yummy sweet and deliver the familiar flavor of honey and the convenience of cane sugar anywhere — at home or on-the-go. They are non-GMO and naturally gluten free – pick up a bottle of spoonable crystals or a box of individual on-the-go packets at your local Walmart and also enter my giveaway at the end of this post!

Kiss of Honey Strawberry Hot Chocolate

Kiss of Honey Strawberry Hot Chocolate (serves 1)

  • 8 ounces fat-free (skim) milk
  • 2 to 3 large strawberries, hulled and halved
  • 1 ounce quality white chocolate, broken into bits
  • ½ to 1 teaspoon Nektar Honey Crystals (depending on sweetness preference)
  • Garnish: colored sugar or sprinkles, if desired

To make, place milk and strawberries in a blender.  Blend together for approximately 45 seconds until strawberries are incorporated and froth areating up on top (strangely enough, skim milk works much better than higher fat milks).

Place blended mixture into small saucepan along with honey crystals and white chocolate.  Heat over medium-low heat, stirring gently until white chocolate is melted and drink is heated through. Pour into 12-ounce mug, top with colored sugar or spinkles if desired.

Enter giveaway below to try a bottle of Nektar Honey Crystals!

This post and giveaway sponsored by Nektar Naturals, however the recipe, opinions and enthusiasm are all mine! 

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Purifying Skin Solution for Run, Yoga and Workout +Giveaway #DermaeDetox16

This post and giveaway are sponsored by Fitfluential on behalf of derma e, however all opinions and enthusiasm are my own!  

Greasy, sweaty and covered in city grime. Eek, that sure sounds yucky as I type it out, but that’s pretty much describes the condition of my skin on a daily basis. Well, that is, until I started using the Purify line from derma e.  One of my favorites is the 2-in-Charcoal Mask – more on that below!

jennifer face mask

I knew I had to do something to freshen up my skin and stat. Many days (okay, most days), I live in my fitness clothes from dawn until dusk — sometimes it’s because I’m knocking out two-a-day workouts, and sometimes it’s just because I don’t know exactly when I’m running or hitting the gym — and I want to be dressed ready! Anyhow, I was getting breakouts from not being able to jump in the shower right after exercise.  Plus, my skin just looked dull and sallow from lack of attention, (ahem) middle age, pollution, and who knows what else. Obviously, had made a priority out of taking care of my body, but not so much my skin!

I couldn’t have discovered the products from derma e at a better time. I had booked for some fun jobs booked where I would be in the public eye in January and I hoped to put my best foot (and face) forward! The perfect time for a derma e New Year’s Detox!

dermae skincare

There are so many fabulous products in the Purify line – Gel Cleanser, Daily Detox Scrub, Toner Mist, Oil-Free Moisturizer, Youth Serum and 2-in-1 Charcoal Mask.  All are designed specifically for oily and active skin types and work to draw out toxins, replenish vital nutrients and help skin resist oxidative stress. Two thumbs up to the “Green Chemistry” what combines the best of modern science with eco-friendly, sustainable and plant-focused ingredients to create natural, planet-friendly products that really work! And, of course, the company is cruelty-free when it comes to testing their products.

dermae skin care purifying mask

One of my favorite products is the Purifying 2-in-1 Charcoal Mask – it makes me feel like I’m getting a special spa treatment! The dual-action formula purges pores of deeply rooted toxins and yucky stuff and exfoliates everything away until I’m glowing! Look for new derma e Purifying products at your local health food store as well as Whole Foods Markets (on sale at Whole Foods through end of January).

Don’t just take my word for it! Enter for a chance to win a derma e New Year’s Detox Kit! The lucky winner will win the entire @derma-e Purifying line (including the amazing 2-in-1 Charcoal Mask pictured above). It’s a $150+ value!

Follow these steps to enter:

 One winner will be chosen on Jan. 31, 2015.  Contest is open to USA and must be 18 years or older to enter. Enter as many times as you like but spam and giveaway accounts will be disqualified. Thank you to @derma_e for sponsoring this great giveaway — I have personally been delighted with the detox!

More Fun, More Flavor – Mixing Up Health and Fitness Goals #changeameal

My only New Year Resolution for 2016 is to work towards my nutrition and fitness goals by doing more of what’s good for me and less of what’s not. How’s that for vague?!  I took a quick stop to Smoothie King this morning to grab a smoothie and swipe in some notes on my phone to flesh it out plans, that’s as formal as I’ll get.

Jennifer Fisher paddle board december 2015In terms of fitness, I’m focusing on activities that are fun for me like obstacle courses, yoga and stand up paddle boarding on the lake, and saying “no” to workouts that feel like punishment or fear/guilt driven.Yes, I am still training to be competitive as a master runner (not hanging my Altras up anytime soon), but have found that looking less at my watch (or not even wearing it) and listening more to my body is what works for me and has kept me injury free.Smoothie King has 20 meal replacement blended beverages to help fuel your health and fitness goals.

In terms of nutrition, I’m also doing more of what’s good for me and less of what’s not. I’m sticking with the higher protein diet that has kept me lean and at my racing weight for years. Even though I eat pretty clean, I’m all about being creative and adding tons of flavor with herbs, spices, produce and whatever I can find — no plain ole chicken breasts here. And I’m going to make a serious effort to kick my diet soda habit, pretty much my only vice. I think we can all agree that flavorful smoothies are such a better choice, filled with vitamins, minerals, fiber and quality protein and carbs to fuel the day.

healthy living inspiration - thefitfork.com

I’m a big fan of Smoothie King, to help me meet these health and fitness goals (plus, it’s super yummy). Like me, this smoothie shop look at food as fuel to power a person through the day – and my day is filled with workouts, running and all sorts of kid craziness.  I’ve always been a fan of smoothies, especially those packed with protein. With my higher protein diet, I aim for 20g to 30g of protein, about four times per day.

On busy days, grabbing a healthy blended beverage at Smoothie King is a quick and convenient way to work toward achieving my protein goal and helps me to refuel taxed muscles right after a workout while keeping the “hangries” away until the next meal or healthy snacking opportunity.

Smoothie King Lean 1 Chocolate

I don’t drink smoothies to lose weight*, rather to fuel my fitness goals.  However, Smoothie King makes a wide array of blended beverages that can be used as for meal replacement – abundance of protein and fiber keeps you feeling full longer. Most 20-ounce serving, come in under 400 calories and a minimum of 10 grams of protein and 35 grams of quality carbs (a few specific smoothies vary off these benchmarks).

Smoothie King #ChangeAMeal

Today at Smoothie King I was almost overwhelmed with the huge assortment of meal replacement smoothies included in their healthy #ChangeAMeal promotion. Twenty smoothies are in this creamy, delicious line-up including Gladiator® Chocolate, Gladiator® Strawberry, Gladiator® Vanilla, The Activator® Chocolate, The Activator® Vanilla, Lean1® Chocolate, Lean1® Strawberry, Lean1® Vanilla, Lean1® Tropical, Vegan Dark Chocolate Banana, Vegan Mango Kale, Greek Yogurt Pineapple Mango, Greek Yogurt Strawberry Blueberry, Greek Yogurt Peach Papaya, The Shredder™ Chocolate, The Shredder™ Strawberry, The Shredder™ Vanilla, High Protein Almond Mocha, High Protein Banana and High Protein Chocolate. Here are some of the 20 choices:
smoothie king smoothies

Guess which healthy protein smoothie I picked?  The Lean1® Chocolate made with protein, banana and almonds with no added sugar – the 20-ounce  rich and creamy smoothie had 310 calories with 19g protein. Seriously, it could have been an ice cream shop milkshake, it was that decadent tasting!

Change a Meal Challenge Smoothie King #ChangeAMealENTER TO WIN!  Share your 2016 health and fitness goals, showing how you creatively #changeameal with Smoothie King. The more smoothie selfies or social comments you post with this hashtag (between December 28 – March 31, 2016), the more chances you have to win awesome prizes like Smoothies For A Year, a gift card to Southwest Airlines, a YMCA membership and more

Get started on your own tasty health and fitness journey with a $2.99 smoothie coupon by joining the e-kingdom.  Plus, download the free loyalty app and earn loyalty rewards every time you #changeameal.

*Please Note: *Weight loss is dependent on each individual’s needs and is based on a low-calorie diet combined with an exercise program. Consult your physician before beginning any diet program.*

What are your health and fitness goals? How are you fueling them? What is your favorite flavor smoothie?  Please share in the comments below, XOXO — Jennifer