oh lunges – Ruck and Field Fitness

Booo! Halloween & Humpday WOD

2018-10-30Gio

You can wear what ever costume you want today, if you’re into that. However you do need to wear a ruck for the workout since it is a pre-requisite for today.

Although you will burn over 1🎃🎃calories on this workout it does not give you permission to eat like crap though. It’s the start of the comfort foods time of the year, and I agree it will be fantastic and delicious when you indulge.

You hold the key though to mitigate the sleepyhead feeling from too much turkey, the sugar high from the pies, candy apples, candied yams, and all of the deserts that are passed around or bought frequently so that everyone can share. Go ahead and eat it, however you should not put yourself in a position to derail everything you’ve worked for at this time of year.

Guilt is a motivator for some, yet it is unhealthy. It makes some people resentful, and bitter for letting go and over indulging. Avoid the guilt, and enjoy with family and friends what is special about being together and sharing good food. Portion size is an individual measurement, and should be sought after with guided assistance by a nutritionist, dietitian and those around you that can help you monitor what, and how much you stuff your face with.

Happy 🎃 Halloween! Boo!

Rucks On!

1 mile ruck (run)

40 x swings
50 x step ups
40 x shoulder to shoulder
50 x sit ups
40 x goblet squats
50 x OH lunges
40 x wall ball

1 mile ruck (run)

Who ran up, and fell down the hill?

2018-10-23Gio

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

I can ruck to Mississippi like this…

2018-09-25Gio

Total commitment to your well being is nothing short of having to put forth all of your effort to being healthy. No shortcuts of any type. Attitude is everything for you to achieve your goals.

Put on the ruck, take the step one at a time and cover the distance. Do the work. It is life changing when you go and become uncomfortable during the workout. Step outside of your comfort zone often, and it will alter your mental make up. There is something about achieving what you once deemed unattainable.

Today we’re going to challenge you to take that step with us at Roos Recreational Field, Forest, Park, IL

Rucks On!

Ruck 1.25 miles

20 x step ups
30 x sit up
40 x pp
30 x leg levers
20 x oh lunges

I repeat, it’s hilly

2018-08-13Gio

Working on leg speed, and active recovery today. Pacing is something that is taught while you’re in active recovery. Keep moving for it will pay off, and leg turnover will improve.

There are times that running will feel good, and other times it will suck your spirit right out of you due to lack of rest, recovery, bad nutrition, or stress. Monitor, journal, and just be aware of what you’re feeding yourself to see a better outcome.

Today at the hill we’re sprinkling some hill repeats to your running and workout routine so keeping it varied than just going on a flat surface for most of the work. It does pay off, and have you not noticed your lung power or leg speed improvements?

Today at the Hill – ups and downs! Oh, did I forget to mention that you’ll be wearing your Ruck today?

Rucks On! 20-40# dry

Vests 15-30#

2 x hill repeats (easy)
20 x push ups

Run to Benches (~600m)

20 x step ups
40 x dips

Run to Hill (~600m)

2 x hill repeats (moderate)
20 x push ups
40 x sit ups
50 x flutter kicks
2 x hill repeats (moderate)
20 x oh lunges / leg (alternating)