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!

Booo! Halloween & Humpday WOD

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)

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

    Rickety

    Love the fact that a ruck can be so versatile, and can go from wooden floor to backs of humans, and hold a variety of items from water bladders, weights, bandaids, shoes, electrolytes, and so much more. What’s in your ruck?

    We’ve been able to move ridiculous amount of weight on, and inside our ruck recently so this should not be a big issue for most. The dry weight is just the empty bag and the required weight to be moved. Adding hydration, keys, and other items will of course bring it the weight, but those items do NOT constitute the dry weight.

    Be willing to be uncomfortable and enjoy the suck. You’ll be working with your ruck on your body the entire time so lock into the inner voice that will get you in gear and not let you quit!

    Rucks On! 10/20# dry

    Run to boulder ~ 1.25 mile

    @benches

    • 50 x shoulder to shoulder
    • 1 x climb over bench
    • 50 x ruck curls
    • 1 x climb over bench
    • 50 x ruck swings
    • 1 x climb over bench

    Run to Hill

    Ruck’em hard

    The grass, the leaves, the sun, the fresh air… love being outdoors on a day like today. Do you not agree? Maybe not with the skeeters and such. Aside from that the ruck is the least of your problems, trust me.

    Brought to you from The Hill this morning, wear your wonderful ruck.

    Rucks On! 20/30#

    • 2 x hill climb
    • 50 x shoulder to shoulder
    • 2 x hill climb
    • 50 x ruck swing
    • 2 x hill climb
    • 50 x burpee to OH press

    World Cup May be over, but…

    Today at Mayfair Park, Westchester. IL.

    Back to the pitch we go! But, coach I don’t see a net, nor a soccer ball in sight!

    Don’t you worry about those little details, and you’re gonna be just fine I tell ya! Just fine! All you have to remember is that tomorrow is another day which you can look back on today and just say ‘Thank you for not programming it again for consecutive days’.

    Ok, so now I have your full attention don’t I? Good, strap on those rucks kids and hang on to your cookies!

    The – ‘what-the what?!

    Rucks On – 15/20# dry

    Soccer field x 2

    • 50 x push ups
    • 50 x ruck swings
    • 50 x shoulder to shoulder
    • 50 x Russian twists
    • 50 x flutter kicks / leg
    • 50 x OH walking lunges
    • Low crawl ruck push 1/2 soccer field
    • Plank ruck drag 1/2 soccer field

    Soccer field x 2