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

    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

    9/11 Memorial WOD

    In remembrance of this Historic event of our country we are Honoring our Fallen.

    Deep in meditation, prayer, and recalling all of the details of that day it is like a fresh wound at times, but to those that lost loved ones that day our Hearts are with you.

    We as a Nation will never forget, and Honor those sacrifices with many a varied event in this wonderful Nation.

    We will Honor 9/11 with our workout today starting early at 0530 at Mayfair Park, Westchester, IL. Come join us for this special event!

    Team WOD – Rucks On!

    Teams of two or three

    At VB court – Row —> 2977 meters

    Then –

    • 343 x mb sit ups / team

    • 100m sb & ruck run / ea

    • 23 x kb snatches / each

    • 100m sb & ruck

    • 37 x push ups / each run / ea

    • 100m sb & ruck run / ea

    • 184 x flutter kicks / each

    • 100m sb & ruck run / ea

    • 40 x burpees long jump

    Keep rowing until all meters are complete!

    2977 victims total

    2753 N.Y. victims – including:

    • 343 FDNY

    • 23 NYPD

    • 37 PA

    Pentagon –

    • 184 Victims

    Pennsylvania –

    • 40 Victims

    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

    Sand in the shorts

    Meet at the vb court for some abrasive exercises today! Yes! Exfoliate while you kb clean, Jerk, swing, drag, gasp, hallucinate, sit up and pray it ends sooner than later and wish you’d stay at home!

    What’s that? You want to skip the WOD and stay in bed a little longer? Why would you even consider such blasphemy? Get out here and join us!

    The great thing about working out in the outdoors is the lack of music, and the need to focus on your breathing technique while you perform the exercises correctly!

    Motivating music? Listen up there kiddo, and listen well. The noise you’ll learn to appreciate is actually coming from your body to inform you of how much you’re exerting yourself, or not at enough. How your food intake can make it, or break it by performing exercises that have a fatiguing factor once you notice that what you ate is not really fueling your workouts much less your recovery.

    All I want to impress on you is that by drowning out the sounds your body is making, and feeling right about the quarter of the workout in-is that you are going to second guess your input and dial it in to make it work for you in your lifestyle

    Today you’ll be pleased to know that we’re meeting in Mayfair park at the volleyball court. Sweet! Yeah, I know!

    At the VB court- kb (12-24kg)

    • 20 x kb cl & J (no pp)
    • 50 x kb swings (R)
    • 20 x kb lateral drags (knees off the deck)
    • 50 x kb sit ups
    • 100 x mtn climbers
    • 20 x kb snatches (total)
    • 20 x burpee kb swings (A)

    R.E.D. Friday 8/03/18

    Today we Honor the Fallen!

    Wear your RED!

    We’re at Forest Park Park District, Forest Park. Join us!

    Be ready to give it your all for those that gave the ultimate gift for you and I.

    Vest 20/15#

    • Workout is at the volleyball court

    (Taking turns on sandbag to reach 100 reps)

    • 100 x sb clean (50# sb)
    • 60 ft x kb high crawl and drag
    • 100 x kb swings (R)
    • 60 ft x bear crawl
    • 60 ft x crab walk
    • 100 x flutter kicks
    • 100 x mountain climbers
    • 30 x kb snatches
    • 30 x renegade rows
    • 60 ft x lunges

    (59 ft is court regulation length) + 1 foot 😜

    No vest? I can bring one for you

    • Remember
    • Everyone
    • Deployed