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.

One cold dry morning

Baby, it’s cold outside! No songs were sung nor tune played for our pleasure this morning. Out the front door into the fray with a temperature of 22F.

Good thing there isn’t a wind chill or we’d be popsicles right from the get go. We’re going to be at Roos Athletics Field for this week.

Come and join us, so we can help you get you back in gear.

Mobility-

⁃ jumping jacks x 40

– leg/arm swings x 20/ea

⁃ Trunk twists/ Torso bends x 20 ea

WOD – ruck 10/20# dry

  • 400m ruck
    • 50 x walking lunges
    • 20 x burpees w/ruck
    • 50 x flutter kicks / leg
    • 20 x dive bombers/ Hindu push ups
    • 50 x step ups w/ruck
    • 20 x goblet squats
  • 400m ruck
  • Caked

    Today we’re going to get caked in a bit of sand, not sugar cookie style (if you know the reference). However we are going to be using sandbags, and kettlebells to play with.

    This week we’ll be picking up the tempo so today is the kick off to a Spooky & Scary Halloween WOD week.

    Have fun and hope you will join us.

    At Roos Recreational Center, Forest Park, IL.

    @Vb court – AFAP

    • 20 x squats
    • 50 x kb swings
    • 30 x sb cleans
    • 20 x kb pp
    • 30 x sb thrusters
    • 60ft sb lunges
    • 120ft sb clean and toss
    • 20 x sb get ups
    • 100 x flutter kicks

    Who ran up, and fell down the hill?

    Run! Get your arms swinging fast, and get your butt up that hill! You have things to do in between, and get them done correctly and fast!

    So, which one do I want you to do? How about all of it correctly? Oh, by the way wear your ruck. The weight should be 20~30# men, 10~20# women.

    Rucks On!

    Hill x 2

    • 20 x push ups
    • 30 x Mountain climbers
  • Hill x 2
    • 20 x oh lunges
    • 30 x flutter kicks / leg
  • Hill – ruck drag up, OH carry down
  • Hill run down
    • 20 x thrusters
    • 30 x knee to elbow

    Hero WOD Moreno

    Today we Honor Captain Jennifer Moreno

    US Army

    KIA 131006 Afghanistan while responding to help fallen soldiers wounded by explosives.

    • 2km run with vest/ruck
    • 20 x burpee pull ups
    • 100 x flutter kicks
    • 20 x burpee bj
    • 100 x flutter kicks
    • 20 x burpee pull ups
    • 100 x mountain climbers
    • 20 x dips

    Gonna be dragged

    I was wondering how many people can take it one step higher by adding a little more suck to their workouts. How? Drag something, anything with or without a sled, and I guarantee that it will be a different type of suck.

    Today it’s gonna be our turn to add such a suck to our workout. We’ve used the sled once before on cement, and today we’re going to use it on a soccer field. This is going to be so much fun!

    Today we’re at Mayfair Park, Westchester, IL

    Sb (44/50), mb (14/20) sled (53/35)

    – 1 x soccer field

    • 20 x sb cleans
    • 100m sled drag
    • 100m run
    • 30 x cousins mb
    • 30 x mb burpees

    – 1 x soccer field w/sb

    • 100m sled drag
    • 50 x flutter kicks (sb)
    • 50 yd lunges
    • 50 yd bear crawl

    Benched again!

    It’s been a few weeks since we’ve had a run to benches workout. So, today we’re heading forward to the benches in a group run. It’s dark, damp, and chilly. However not chilly enough to wear long pants so sweaty is what we’re going to be.

    Ab strength is important for balance, power, and stability. Every single day you’re either pulling, pushing, or pressing as a human being. Groceries, kids, driving, stocking, mechanical work. You name it the core is critical for those daily functions.

    Let’s not overlook the benefits of the core strength in athletic endeavors like running, jumping, rowing, weightlifting. All of these movements require more strength of the core to acquire speed, stability, dynamic explosive power to achieve your goals and not get hurt.

    So, today we find ourselves at the Hill in Westchester Woods, Westchester, IL

    1200m group run to benches

    • 40 x flutter kicks
    • 50 x mountain climbers
    • 40 x squats
    • 50 x step ups
    • 40 x bench dips
    • 50 x reverse lunges

    1200m group run to hill