cossacks – Ruck and Field Fitness

Feels more like…..

2019-02-08Gio

The forecast last. Igbo made it sound like everyone should be wearing more than usual because the weather turned downward and things were frozen quickly.

Well it is Chicago after all. Today after a thorough warm up, we tucked up and briskly walked fast to Barrie Park once more. Not feeling the cold since we were warm to begin with, but beginning to breath a little heavier since the rucks a few of us wore were on the heavy side.

We had the soccer field lapped then began a pyramid up and down worth of exercises to contend with so we were not going to feel the cold.

Ever been outside when it’s so cold everything coming out of your nose or mouth steams up? Well with my beard, it did just that plus froze on my face. I was wondering why my beard felt stiff during the Bear crawl ruck drag.

We had a chance to teach the loaded crab walk, loaded Cossack and we ran with the rucks also. Pretty darn fun, except them tri’s were burning up a storm!Today felt like this:

We had fun, and our new inductees Eleni, and Sarah had a blast. They learned a few new things today and they’re coming back for more.

Hope to see you out there with us soon.

Not a beach day

2018-11-20Gio

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

Cold, and sandy!

2018-10-22Gio

We’re going to make it through today in the sand while it’s scheduled for a dark, dry, cold morning at 40F. Not really cold enough to freeze anything, but bring gloves due to the sand. It’ll be good for you to move with a purpose today for the added resistance provided by the sand.

The kb used today should be of challenging weight, but not so heavy that you break up the exercises into more than one set. Start and finish the entire exercise without putting the kb down. Get through this AFAP.

20 x alt kb swings
20 x cossacks
120ft bear crawl
120ft crab walk
120ft long jumps
120ft lunge walk
20 x kb snatch
20 x kb russian twists
20 x kb pp

Iron sharpens iron

2018-10-01Gio

I’ve heard it said that to being strong mentally, physically, and spiritually you need to have mentors help you walk through those steps so that you can become the wonderful you that you’re destined to become.

Some of these individuals you have come in contact with you did not know they were helping to mold you to be a better version of you. They have worn many costumes like teacher, pastor, father, mother, friend, elderly, or the homeless man/woman you shared your grace with.

Small things to make the Big person that is you.

Today we’re at Mayfair Park

VB court w/kb

20 x kb one arm swings (10/arm)
20 x kb goblet squats
60ft kb renegade row / pull through
20 x kb cossacks
20 x kb sit ups
60ft kb renegade row / pull through
20 x kb cleans (10/arm)
20 x kb alternating lunges
60ft kb renegade row / pull through
20 x kb pp (10/arm)
50 x kb swings (R)
60ft kb renegade row / pull through