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Group Training in Oceanside - MROC Training RSS Feed

  • Athlete of The Week, Ep. 2 - Richard Barrett

    Saying this place is amazing is an understatement. MROC is an amazing gym for people of all walks of life. When I first started at MROC, I had no idea what I was in for. I had no idea what Tough Mudders or Spartan Races were, but I decided to sign up and give it a month and see how I’d do. Well, it has been almost 6 months and 34 pounds later and I freaking love it there. The coaches are amazing and unique, each with their own motivation style. The gym members are so involving, caring and all around amazing people. They make you feel welcomed and a few of them have become good friends. This place definitely has a family aspect to it that keeps me motivated, ....

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  • Athlete of The Week, Ep. 1 - CC Moyer

    "My gym is better than yours...because my gym is MROC and it has changed my life. I work in the health and wellness industry and have always fancied myself a committed member of the health tribe. I worked out regularly, did what felt right, read articles and ate well (tried to eat well) and stayed abreast of trends vs. tried and true health benefits. I've done classes, my own programs, personal trainers, running and jumping and spinning and scuba diving. Nothing has compared to the level of commitment and community I've earned from this place." "Coach Mel is an inspiration. Her attitude and energy wake me up and get me moving even on my slowest days. Coach Mike's ....

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  • Coach Mike's SD Voyager Interview


    Meet Mike Confer of Mud Run & Obstacle Course Training
    This article was trasposed from SD Voyager. Click Here to read it on their site. Mike, let’s start with your story. We’d love to hear how you got started and how the journey has been so far.
    My love for fitness started as a senior in high school. Until that point I had played several different sports but nothing really stuck. It wasn’t until 9/11 that year, after deciding to enlist in the Marine Corps, that I had any real reason to workout. I spent the next 5 years in the military learning everything I could about strength training. I became the resident expert on the topic and was put in charge of several ....

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  • MOB of The Week Ep. 10


    4 Ways to Combat Lower Back Pain
    (Episode Transcribed Directly from Video) Hey guys, Coach Mike here at MROC with Episode 10 of MOB of the Week. Today's episode is all about low back pain. Now, we've probably all suffered from some level of low back pain at some point in time and maybe you're dealing with that right now. Typically, this is gonna happen for one of two reasons; perhaps you find yourself sedentary, sitting in a poor position over extended periods of time or maybe you found yourself in a compromised position under load or during an intense activity exercising or doing a race. Either way, we're going to give you some tools today to address those two issues ....

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  • MOB of The Week Ep. 9


    T-Spine Mobility, Pt. 2 (Overhead extension bias)
    (Episode Transcribed Directly from Video) Hey guys, Coach Mike here at MROC Training with Episode 9 of MOB of the Week. This is gonna be the second of a two-part video series on thoracic spine mobility. Last week we taught you how to smash and roll with your foam roller to break up that T spine and that mid-back stiffness, so we're just going to show you a few more variations of those techniques and include overhead positioning and how to get those arms into nice full extension. So, let's take it down to the floor. We're gonna start on the floor just like we did last week with the foam roller ready to go into position right ....

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  • MOB of The Week Ep. 8


    T-Spine Mobility, Pt. 1 (Extension/Side-to-Side Smash and Rolling)
    (Episode Transcribed Directly from Video) Hey guys, coach Mike here at MROC with your 8th episode of MOB of the Week. Last week, we talked to you about Spinal Gapping and how to create some space between the vertebrae and such open up your back. So, the next two episodes that we have for you this weekend and next week we’re going to talk about Thoracic Spine mobility, so specifically, the main upper back and how to alleviate some stiffness that you may have in that area. So, let’s take it down to the floor and burst out the foam rolling. Alright. So, here we are on the floor with one of our ....

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  • MOB of The Week Ep. 7


    Spinal Gaping (decompressing the vertebrae and alleviating pinched nerves)
    (Episode Transcribed Directly from Video) Hey guys, coach Mike here at MROC, the Mud Run Obstacle Course training center with the 7th edition of our MOB of the week series. So, last week we talked to you about flexion gapping and how to create space around the joint capsules in the knee and the elbow. So, continuing with that theme, we're going to talk to you today about how to create space in your back and joint space between the vertebra. What tends to happen over time when we're running and jumping and lifting heavy objects and compressing our body down, is our vertebrae gets really tightly ....

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  • MOB of The Week Ep. 6


    Flexion Gapping (Knee & Elbow)
    (Episode Transcribed Directly from Video) Hey guys, coach Mike at MROC training with Episode 6 of MOB of the week. Today, we want to talk to you about Flexion Gapping which is a technique that we can use to remove joint capsule restriction in the elbow and in the knee. Now, this is gonna be a quick episode so let's get right to it. You should be able to bring your forearm flush to your bicep and your calf flush to your hamstring without any real interference and if you start to get gunked-up and unable to do those things, two simple techniques we can use; with a fold up towel and a monster band, so let's get right to it. I have already ....

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  • MOB of The Week Ep. 5


    VooDoo Floss
    (Episode Transcribed Directly from Video) Hey guys! Coach Mike here at MROC training with the fifth edition of mob of the week. In today's episode, we're talking about Voodoo Floss, alright, and what is it, how do I use it, why should I use it and, you know, just what is the skinny on this skinny little piece of rubber. And that's exactly what voodoo floss is, okay? It's a textured mobile piece of banding that we can use to force immediate compression into a joint or a tissue, whether it's stuck- and adhered down we've been talking a lot about adhesions- or maybe you just rolled an ankle and you've got some swelling that you're trying to knock down. Immediate ....

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  • MOB of The Week Ep. 4


    Squat Mobilization, Banded Flossing & Paper Clipping (Muscular Dynamics)
    (Episode transcribed directly from the video) Hey guys coach Mike here at MROC Training with our fourth edition of MOB of the week. In today's episode we're going to address our third mobility system, muscular dynamics plus give you four new ways that you can use those mobility bands. Now muscular dynamics refers to applying tension through end range so we can try and facilitate change to the tissues that adhered specifically emphasizing on getting into positions that look like positions we're trying to correct. So the first technique we can look at is a squat mobilization iteration. Again we want ....

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  • MOB of The Week Ep. 3


    Pressure Waves & Smash/Floss (ungluing sliding surface dysfunction)
    (Episode transcribed directly from the video) Hey guys coach Mike here at MROC with the third edition of MOB of The Week. In today's episode we're going to talk about the second of our three mobility systems, sliding surface service dysfunction. Now in last week's episode we talked about joint capsule restriction and how to use mobility bands and monster bands for banded distraction. So once we've cleared that joint capsule then we want to address sliding surface dysfunction. Now what does that mean exactly? Our tissues, skin, ligaments, tendons and nerves should all be able to move ....

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  • MOB of The Week Ep. 2


    Banded Distraction (Joint Mechanics)
    (Episode transcribed directly from the video) Hey guys, coach Mike here at MROC, the Mud Run Obstacle Course training center, with episode 2 of MOB of the Week. In today's episode, we're going to address banded distraction - a technique that we can use for the first mobility system, joint mechanics. So, we've got the major joints that we're going to be looking at today, it’s gonna be the shoulders and the hips and how we can use a mobility band or a monster band to open up the joint capsule. Now, the joint capsule is a ligamentous stack of thick and leathery fibrous tissue that surrounds the joint and connects the bones to the ....

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  • MOB of The Week Ep. 1


    Introduction to Maintenance and Mobility
    (Episode transcribed directly from the video) Hey guys, SGX coach Mike Confer here at MROC, the Mud Run and Obstacle Course training center in Oceanside, California bringing you our very first edition of MOB of the Week. This is a brand-new episode series that we're really excited to bring to you. You may have seen us post in the past with different mobilization techniques and a few different ways that you can perform maintenance on your body and we really said, you know what, we've got a lot more information we want to put out there, we've got so many different techniques that we'd like to explore and educate our members on, ....

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  • Group Training in Oceanside - MROC Training - Spartan Race Recap: Citi Field Stadium, NYC (...and how to spend 12hrs in the Big Apple)

    Spartan Race Recap: Citi Field Stadium, NYC (...and how to spend 12hrs in the Big Apple)


    Spartan Race Recap: Citi Field, Queens NY
    Date: Saturday, May 13th Total Attendance: 6,630 This weekend Spartan Race hosted their first Stadium Sprint of the season at Citi Field, home of the NY Mets. The Stadium Series is a much different type of Spartan Race where, in place of mud and mountainous terrain, athletes are sent throughout the infield, dugouts, corridors, and of course, up, down, and across several flights of stairs. Because there are no mud pits or swims, Spartan makes up for these elements with calisthenic based obstacles unique to the Stadium Series with 20-30 rep exercises like a heavy jump rope, ball slam, hand release push up, and 24/20" box jump. Staples ....

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  • Group Training in Oceanside - MROC Training - What and Why to Supplement

    What and Why to Supplement


    Do I Really Need Supplements If I Eat Clean?
    Most people say they eat well, but research shows we are not getting enough omega-3’s, antioxidants, and a host of the other vitamins and minerals that our bodies need. In fact, according to the American Journal of Clinical Nutrition and the American Society of Nutrition, 92% of us are deficient in one or more nutrients necessary to prevent deficiency diseases (let alone boost racing performance). Nutrient deficiencies are linked to many other conditions too, such as chronic fatigue, depression, cognitive decline, and a reduced immune system. That’s why a multivitamin, along with other key nutritional supplements, can be ....

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  • Group Training in Oceanside - MROC Training - Optimal Nutrition Revisited

    Optimal Nutrition Revisited

    How to fuel your body with real food for optimal performance
    Nutrition is one of those areas where you can find endless articles, case studies, and books that support a myriad of different grazing theories. I myself had written a blog on this topic roughly 2 years ago. Although not much has changed concerning my views on the matter, it's an important enough subject to warrant being revisited. This time though, I'm going to be a little more specific. So what are the basics you need know for optimal performance both in the gym and out on an obstacle course? First and foremost, are you drinking enough water? Depending on your size and activity level, your body needs at least 2-4L ....

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  • Group Training in Oceanside - MROC Training - San Diego Gym Builds Ninja Loft with New Obstacles

    San Diego Gym Builds Ninja Loft with New Obstacles

    Oceanside Ninja Throwdown at MROC Training in Oceanside, CA. The Mud Run & Obstacle Course (MROC) Training center, which opened its doors last December, has become increasingly popular for being one of the only gyms in Southern California to have authentic, as seen on TV obstacles like those on NBC’s hit show American Ninja Warrior (ANW). “I knew when we first started building this place that I wanted a warped wall and salmon ladder. But once those were up, we just kept going and going.” – Mike Confer, Owner of MROC Training. The one-of-a-kind facility now has over 25 ANW obstacles, many of which can be used in their newly renovated Ninja Loft ....

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  • Group Training in Oceanside - MROC Training - Official Gym of the SoCal Spartan Races

    Official Gym of the SoCal Spartan Races


    MROC Training named as “Official Gym of the 2015 SoCal Spartan Races”
    Spartan Race will be returning to Vail Lake this fall and the Mud Run & Obstacle Course Training Center is ready to whip you into shape! MROC (in short) opened their doors last December and immediately gained recognition as the only OCR specific training facility in Southern California. Their unique blend of CrossFit Endurance (CFE), Spartan Group-X (SGX), and High Intensity Interval Training (HIIT) is a results-driven model created by owner (head coach) and former Marine, Mike Confer. Confer says his program is “designed to optimize human performance and unlock athletic potential by focusing ....

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