Feels more like…..

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:

Cold? What’s that?

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.

Cold, and sandy!

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

Skillz in foot work

Spent this Sunday programming, eating, and running errands while also sitting and watching runners reach their goal of finishing the Chicago Marathon 2018! Testament of mental and physical endurance. Well done finishers! They put in he work to run that distance and they persevered.

Along those lines I was also really blown away by the efficiency of the elite runners in a sub 2:10:0.0 finishing time for the marathon. Holy cow! Yes, they worked their butts off year round to maintain that Skillset of power, endurance, mental focus for the entire time running, not jogging but truly running very fast!

Skillset must be trained, not a hit in the dark if you want to truly succeed. You must put in the work of leg speed, turnover and strengthening the muscles that maintain your body whilst you go fast or faster during the training periods and tapering periods of the training schedule you maintain.

Hence there is the racing schedule you must take into account also. There is a lot going on in he realm of injury prevention, nutrition and improving time(s) during the races. Everyone wants to be on the podium, don’t lie or deny it. I know I do, but reality sinks in extremely fast when you look at your training log and notice the lack of time spent putting in the work to acquire, and hone such skill to even consider being close enough to finish fast, or faster than the last race you ran.

This week there will be plenty of running, but today we’ll work not on speed, but on foot landing, followed by a pull, and a pose. Technique takes time to learn, and it should be practiced very often to get the connective tissue stronger especially if you’re not strong enough for a lot of endurance foot work. Injury prevention is job one.

Today we’re at Mayfair Park, Westchester, IL

Soccer field x 1 lap

  1. Slow run x 100m
  2. High knees x 100m
  3. Med run x 100m
  4. Heels to butt x 100m
  5. Fast run x 100m
  6. Soccer field x 1
  • 20 x leg levers
  • 20 x superman
  • 100 x mountain climbers
  • 50m bear crawl
  • 50m crab walk
  • 50m lunges

Nothing like a day at the beach, sort of

We’ve been having fun working on sand a few times a week recently, and today we’re having sand to shake off, and spit out after our workout today. You will need your ruck for this workout at the vb court.

Okay, who doesn’t like a shock absorbing ground when you facial due to fatigue!? 🙋🏽‍♂️

Today we’re @Mayfair Park

Rucks On!

• 60 ft bear crawl

• 60 ft crab walk

• 30 x pp

• 30 x burpee swing

• 60 ft gorillas

• 60 ft inch worms

• 30 x shoulder to shoulder

• 30 x flutter kicks / leg

• 1 x lap track

Labor Day it is!

Not just a holiday to slack off and just go glutton on me! It’s time to get your ruck on for this Monday morning WOD and get it done! Make sure you bring a change of shirt, and shoes. It’s going to be sandy, and grassy!

A labor of love today! Grind it out, and don’t f’n quit! #DFQ #NQ. Breath in power, and exhale weakness!

Today we find ourselves at Roos in Forest Park, IL.

Happy ‘Labor Day’

Rucks On!

At steps

  • 50 x step ups
  • 50 x bulgarian split squats
  • 20 x pull ups
  • 20 x dips

At VB court

  • 50 x kb swings
  • 60ft x bear crawl
  • 50 x kb cossacks
  • 60ft kb crawl drag
  • 60ft kb lunges
  • 60ft crab walk
  • 60ft gorilla walk
  • 50 x kb sit up

At Steps

  • 50 x leg levers
  • 50 x burpee

Man your sweaty stations!

Every single time I tell people to man their stations the tendency is to look as lost as possible as if I’d asked them to look for the corner in a square room! It never fails, that after description of exercises, movement standards, and walk through I would often ask the crew do you have any questions?

All would shake their collective heads and reply No. once the proverbial 3,2,1- Go is announced they start with the questions! Okay, what gives?!

This day you’re in the volleyball court at Mayfair Park so make sure you bring change of socks, and shoes.

5 rounds

Stations – @vb court

1)kb, 2)bw, 3)mb, 4)bw

1. 10 x kb snatches

Run to next station

2. 10 x Superman’s

Lunge walk

3. 10 x mb sit ups

Bear crawl

4. 10 x push ups

Crab walk