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

Iron sharpens iron

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

I said it’s a climb or two

We’re here wondering what benefits may come about from performing hill repeats. One things is for sure it is the power output needed to keep going up and down this darned elevation. Speed of foot falls, leg strength, cadence of turnover, pulling power, lung capacity, breathing cadence…to name a few.

Yes, I know she don’t have big hills here with any type of elevation to speak of. Some may even say that our off ramps from the expressway exits are our urban hills! I wouldn’t argue with that one bit! We have to travel far for real elevation, but we make due with our Hill here at Westchester Woods.

So, today we’re inviting you to join us for a few hill climbs with load.

Rucks On!

• 1 x hill

• 50 x kb swings

• 1 x hill

• 50 x kb cleans

• 1 x hill

• 50 x kb pp

• 1 x hill bear crawl

• 50 x kb sit up

For results, not four results

Working out deserves a standing commitment to yourself to improve on your well being internally as well as externally. Wonder why someone doing half as much as you looks better and more focused? It’s called rest, and good nutrition.

No amount of work will out perform sound nutrition and sleep. Sleep being the primary recovery tool for every human being. What do you fuel yourself with? Ever try working out in the morning in an empty stomach? It is tough, but your body adjusts and boy the spikes in energy are astounding!

Hydration, and not liquor the night or two before your workouts make a difference. It’s okay to grab a swig of water while you workout but lingering around the water bottle for more than swig is wasting time. Sip, and go. Teach your body to work a little harder without too much wasted movement will take you to another level mentally and physically. Try it, and get back to me with your results.

Today we’re at the Hill – Rucks On!

⁃ 1 mile run with ruck

• 20 x step ups

• 30 x leg levers

• 40 x squats

• 50 x mtn climbers

• 60 x kb swings

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