The gear load out

This week is gonna be dark, and cold so please dress appropriately. On very cold days I’ve worn various amounts (layers) of clothing, and brand names. A few brands I really trust due in part to fit, comfort, warmth, and its ability to maintain heat.

Icebreaker’s flexi chute – This little gem has a dual purpose. Keeps my nugget warm, and dry. Also works as a neck gatter when you’re wearing a dedicated hat, or use it as a hand warmer also. Trust me I’ve ran the gamut with item!

Icebreaker’s LS zip top – I’ve worn it for cold freezing morning WOD’s and it’s stellar. Warm enough under a fleece and windbreaker, or under just a windbreaker. Dries fairly quick, long enough sleeves with thumb hole to keep it from bunching up and useful as a nose wipe (really good wipe)😜

Icebreaker’s Ultra Sport Light Mini sock – This sock is cushy, warm and wool! I mean what else can you ask for? This sock I’ve used on cold days, hot days, wet days…… it just works!

2XU Thermal Accelerate Comp Tights – I’ve used three other brand name tight/ leggings for running, hiking, working out in the outdoors that have not met the prerequisites of maintaining heat, quick drying, wind proofing without an added shell. These fit the bill for me. I can wear another layer atop it and it’s incredible how it makes me feel even near zero temps! Toasty, compressed, and dry!

Mechanix The Original Grip Glove – Wearable equipment all year long! Grip to last you a while even when wet. Also, good while using a touch screen (surprising added benefit)

Altra Superior 3.5 – Started wearing these shoes on a recommendation by Selene, she wears the Lone Peak 3.5. Great traction, wide toe box, and zero drop. I’ve run, and rucked in them without a problem. They’re very breathable, but you’ll need to try them on yourself for the proper size. I found them a tad short, so I had to go up a half size.

With this much info you’re prepared for this week, and we’re kicking it off today @Mayfair Park, Westchester, IL

Rucks On!

2 rounds – Baseball Field

    30 x leg levers
    30 x burpee to OH
    30 x lunges
    30 x push ups
    30 x sit up & press
    30 x swings
    1 x Lap track (400m)

Perform all of the exercises with your ruck, including the runs!

Hero WOD 18D

Today we’re honored to dedicate RED Friday to all of the life savers in the combat zone, especially the Special Forces Medic – The 18D

OVERVIEW

Special forces medical sergeants are considered to be the finest first-response/trauma medical technicians in the world.

Though they’re primarily trained with an emphasis on trauma medicine, they also have a working knowledge of dentistry, veterinary care, public sanitation, water quality and optometry.

TRAINING

Due to the wide variety of missions, special forces medical sergeants are trained swimmers, paratroopers and survival experts, as well as trained in many forms of combat. Training for the special forces medical sergeants consists of 60 weeks of formal classroom training and practice exercises.

Some of the skills you’ll learn are:

• Physical conditioning, parachuting, swimming and scuba diving

• Using land warfare weapons and communications devices

• Handling and using explosives

• Bomb and mine disposal

HELPFUL SKILLS

• Readiness to accept a challenge and face danger

• Ability to stay in top physical condition

• Interest in medicine and science

• Ability to remain calm in stressful situations

Today at Mayfair Park, in the vb court!

R.E.D. Friday @vb court

  • 120ft sled drag 95/45 (+)
  • 120ft renegade row 53/45/26
  • 120ft kb walking swings
  • 120ft kb lunges
  • 120ft sled drag
  • 50 x kb cleans
  • 50 x kb sit ups
  • 50 x kb pp
  • 50 x push ups
  • 120ft sled drag

Great quick info IG video of 18_zulu

Not a typical get up

I’ve performed the traditional Turkish get up with kettlebells, dumbbell , and wrestling dummies. Working with sandbags has taken this movement to another level once you are in the middle or latter part of your workout when this movement has to be performed and you are gassed.

The question is why not put it at the beginning where it might make sense? Well, when you’re preparing your body, and mind to get strong it helps you to have confidence of what you’re capable of when you are almost on the verge of total physical exhaustion.

Today is such a day, and this week has been putting people in that very state of exhaustion that you need to be able to function in especially if your in the Military, LEO, FF/Medic.

Today we’re are @Roos Recreation Center.

Rucks On!

1 x bridge lap w/ruck

  • 20 x dips w/ruck
  • 20 x sb man makers
  • 50 x sb crawl drag
  • 20 x push ups
  • 20 x sb get ups
  • 50 x k2c

1 x bridge lap

**Details

  1. All of the exercise are to be performed while wearing your ruck, except the get up.
  2. Dips can be Rx or on bench/step
  3. We are not in the sand today

Remember to breath!

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

    Time to freeze!

    Well the temps are dropping in October which means break out your winter running gear kids, because it’s going to be a warm workout. You’ll be running the bridge today, and it’s sure to get the blood circulation up and will keep your wheels rolling.

    Bring your rucks for this one to give you the little bit of resistance you’ll need to complete the exercises, and reap the benefits.

    Rucks On!

    Bridge lap x 1

    • 20 x step ups
    • 30 x ruck swings
    • 20 x dips
    • 30 x leg levers
  • Bridge lap x 1
    • 30 x push ups
    • 20 x hello Dolly’s
    • 30 x butt biters
    • 20 x k2c

    Bridge lap x 1

    Going up?

    Hill repeats can wear on you both physically and mentally especially if they’re a high repetition and long spanning bridge that you have to cover. You get into a groove, and just get it over with trying your hardest not to hate life in the process. It does make you appreciate flat terrain more though.

    Today we have a short length, and not so high a bridge to do repeats on, and you’ll have only two repeats to cover! Yes, Two!

    However there is a meat of exercises to perform in between the repeats so you’ll have something else to think about instead of the drudgery of the ups and downs of hill repeats.

    Today we’re at Roos Recreation Center in Forest Park, IL

    Rucks On!

    Bridge run

    • 20 x dips
    • 50 x alt lunges
    • 20 x k2c
    • 50 x sit ups
    • 20 x push ups
    • 50 x step ups

    Bridge run

    One way or another

    One way or another, I’m gonna get ya! Remember that song? Cool song, and sometimes I hear songs pop into my head while I’m working out and just sucking wind. I love it when a random song pops into my head while suffering a little bit and getting work done with others that help me while I’m suffering, or struggling with a movement.

    Who or what do you hear in your minds inner realms when the suck increases? I’m so eclectic it’s mi d boggling! Hahahahaha!

    Today we’re at the Hill!

    Rucks on!

  • Ruck run to benches (600m)
    • 20 x burpees
    • 30 x Bulgarian squats
    • 20 x sit ups
    • 30 x dl
    • 20 x push ups