Never too cold to run

As I say this, the thermostat is at 30F, and balmy. Some people still consider it shorts weather. I used to be in that category when I was *cough younger *cough, but I see the light and wear the appropriate three layers to stave off the chill.

Layer one, hair. Layer two, wool. Layer three, shell. See, I am a veteran athlete that doesn’t shy away from the cold, but my digits don’t like it since I had a few episodes of frost nip in my twenties. Fingers get pretty cold, and only moving fast will I be able to stay warm and retain warmth. Heck, my water bottle froze during a 5k while in my late 30’s and I wasn’t the worst for wear.

Since it’s balmy outside let’s get this workout done, no!? Today we’re at the Hill in Westchester Woods, Westchester, IL.

For time and a medicine ball (mb) 20/14#

  • 50 x wb
  • 200m run
    • 50 x mb lunges
  • 200m run
    • 25 x wb
  • 200m run
    • 25 x cousins
  • 200m run
    • 50 x leg levers
    • 50 x butt biters
  • 400m run
  • Not a beach day

    Running around in the cold, getting sand all over you it would be great if it had anything to do with enjoying the waterfront at the beach, or a warm day at the beach lounging. Nope, not in my line of work. Today at Mayfair Park we’re starting out with a sandbag 400m run. You can hold it anyway you like, as long as it doesn’t touch the floor.

    Ideally you’ll be running, but you can walk it if need be. It’s cool, you have the meat and potatoes coming right up after the run anyways, so enjoy the fast pace of things to come. Hopefully you’ll get this done fairly quick since it’s warmer today than the past few mornings that were around 24dg.

    For time:

  • 1 x lap track (400m) w/sb
    • 10 x sb thrusters
    • 10 x kb snatches/ arm
    • 20 x cossaks
    • 20 x sb cl & j
    • 30 x kb renegade-rows
    • 30 x alt sb lunges
    • 20 x sb burpee

    The gear load out

    This week is gonna be dark, and cold so please dress appropriately. On very cold days I’ve worn various amounts (layers) of clothing, and brand names. A few brands I really trust due in part to fit, comfort, warmth, and its ability to maintain heat.

    Icebreaker’s flexi chute – This little gem has a dual purpose. Keeps my nugget warm, and dry. Also works as a neck gatter when you’re wearing a dedicated hat, or use it as a hand warmer also. Trust me I’ve ran the gamut with item!

    Icebreaker’s LS zip top – I’ve worn it for cold freezing morning WOD’s and it’s stellar. Warm enough under a fleece and windbreaker, or under just a windbreaker. Dries fairly quick, long enough sleeves with thumb hole to keep it from bunching up and useful as a nose wipe (really good wipe)😜

    Icebreaker’s Ultra Sport Light Mini sock – This sock is cushy, warm and wool! I mean what else can you ask for? This sock I’ve used on cold days, hot days, wet days…… it just works!

    2XU Thermal Accelerate Comp Tights – I’ve used three other brand name tight/ leggings for running, hiking, working out in the outdoors that have not met the prerequisites of maintaining heat, quick drying, wind proofing without an added shell. These fit the bill for me. I can wear another layer atop it and it’s incredible how it makes me feel even near zero temps! Toasty, compressed, and dry!

    Mechanix The Original Grip Glove – Wearable equipment all year long! Grip to last you a while even when wet. Also, good while using a touch screen (surprising added benefit)

    Altra Superior 3.5 – Started wearing these shoes on a recommendation by Selene, she wears the Lone Peak 3.5. Great traction, wide toe box, and zero drop. I’ve run, and rucked in them without a problem. They’re very breathable, but you’ll need to try them on yourself for the proper size. I found them a tad short, so I had to go up a half size.

    With this much info you’re prepared for this week, and we’re kicking it off today @Mayfair Park, Westchester, IL

    Rucks On!

    2 rounds – Baseball Field

      30 x leg levers
      30 x burpee to OH
      30 x lunges
      30 x push ups
      30 x sit up & press
      30 x swings
      1 x Lap track (400m)

    Perform all of the exercises with your ruck, including the runs!

    It’s a loaded run

    Early this week we spoke about the bridge, and repeats that suck the life out of you when they’re a long distance and high reps.

    Today is such a day where mental fortitude is built. Days like today you need to have in your schedule so that like the marathon finisher that has covered many miles just to run 26.2 in one day has the fortitude to see their training come to fruition.

    Physically everyone can do this, mentally we’re going to see who begins, and then completes the training today. I know you will if you’ve followed our training for over a month.

    Today we’re at our lovely hill in Westchester Woods, Westchester, IL

    Vests/Rucks runs

    • 1 x hill (walk/run)
    • 800m run
    • 2 x hill
    • 600m run
    • 3 x hill
    • 400m run
    • 4 x hill
    • 200m run

    No snow, still you’re sled will go

    Breaking out a sled for today!

    Man, I’m excited to pull this tool out just as summer is coming to an end. No, not a party pooper however it will give you an insight to what the fall and winter WOD’s will have as a tool for you to use.

    Yes, this brings another level of Fun (torture to some) for all to enjoy. Having said that here we’ll be able to eek out some pretty decent evaluations as to how your hips are doing. What? You see there are times we don’t notice that one leg / hip is kipping or being used more than the other and the energy expenditure is higher so you end up a bit lopsided because of it.

    Although you’re working out, I’ll be checking you out while you do the sled pull for that allotted distance so we’ll have a dual function with a good tool.

    Rucks – 15/20# dry

    3 rounds

    • 50 x kb swings
    • 1 x hill climb

    Ruck run 400m

    • Sled drag 200m (50/90#)
    • 20 x mb sit ups (no ruck)
    • 20 x wb
    • Details –
      Russian kb swings (12/16/20/24 kg)
      Hill climb – no run
      Sled has strap to be used around hips to display pulling force (see above)
      Mb sit up – lying down with ball above head while on floor- sit up with mb on chest and toss against wall and return to starting position
      Wall ball (wb) – ball just below chin, looking at 9’/10′ target – Squat, and dynamically stand-up while extending both arms throwing ball to target and returning to Squat position once ball has been caught from the descend of the throw

     

    All exercises to be performed while wearing your ruck.

    Magister Nosce!