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

Gonna be dragged

I was wondering how many people can take it one step higher by adding a little more suck to their workouts. How? Drag something, anything with or without a sled, and I guarantee that it will be a different type of suck.

Today it’s gonna be our turn to add such a suck to our workout. We’ve used the sled once before on cement, and today we’re going to use it on a soccer field. This is going to be so much fun!

Today we’re at Mayfair Park, Westchester, IL

Sb (44/50), mb (14/20) sled (53/35)

– 1 x soccer field

  • 20 x sb cleans
  • 100m sled drag
  • 100m run
  • 30 x cousins mb
  • 30 x mb burpees

– 1 x soccer field w/sb

  • 100m sled drag
  • 50 x flutter kicks (sb)
  • 50 yd lunges
  • 50 yd bear crawl

Partner Hero WOD

R.E.D. Friday Hero WOD -‘Chapman’

A Hero in all rights. Awarded the Congressional Medal of Honor, our Nations Highest Award!

Here is his citation –

Partner Hero WOD – Vests On!

Buy in – 150 x kb swings (tag team)

Then **

  • 100 x push ups
  • 100 x mb sit ups
  • 100 x kb cl to OH
  • 100 x bj
  • 100 x sb cleans

**Details

• One Partner runs 200m

• Other Partner exercises

• Tag team after every run until exercise reps are finished

• All reps must be complete before moving on to next exercise

No beach towels

Once again we find sand every where today, and no beach towels nor a shore to enjoy! Why you ask? Well there is something called a sandbag (sb). It’s going to be used in conjunction with an ruck today for your unending enjoyment that is RuFF!

Pretty straight forward today, and it’s gonna be sweaty workout so make sure to bring along change of shirt, and shoes. Just giving you a heads up from the get go!

While you wear your ruck today –

Rucks – 20/30# dry

Sb – 30/50 lb

  • 1 x hill no sb
  • 1 x hill sb

200m sb carry

  • 2 x hill no sb
  • 2 x hill sb
  • 50 x sit up and press (ruck)
  • 50 x sb cleans (rucks On)

200m sb carry

Magister Nosce!

No dumping allowed!

Training with kettlebells (kb) for any period of time you’ll always hear from your experienced lifters to control your kb from start to finish. Yeah, yeah, you’ve heard it all haven’t you?

Well, the crux is that from start to finish you should be breathing, splinting, swinging, stopping, breathing some more then lowering and Not Dumping your kb just because it’s your last rep.

Will you hurt yourself? Honestly there is a chance once it bounces around it may hit another object than hit you however it may bounce back and smack you really good. So, the other objects maybe another human being in the area so it’s good practice to control it, and not take that chance. I’ve heard some really stupid statements from former clients -“as long as it’s not me I don’t care..”, “well I’ve been lucky this longs so what?”, “you didn’t t tell me at the start of the WOD I couldn’t dump it!”

Really? I sometime daydream of every time they dump it bounces back just close enough to scare the crap out of them. My biggest peeve folks, it truly is. Respect the equipment. Take care of your tools.

Today at Roos Recreational Center, Forest Park, IL

For time –

  • Run 1 mile
  • 20 x push ups

⁃ Then

3 rds

  • 12 x kb clean
  • 10 x mb sit up
  • 10 x sb get ups
  • ⁃ Then
  • 3 rds
    • 10 x sb clean
    • 10 x mb burpee
  • Details
    1. Med ball (mb) sit up – sit up with kb above the head to between feet = 1 rep
    2. Sandbag (sb) get up – with sb on any shoulder proceed to stand up without sb touching floor
    3. Sandbag clean – with sb across feet proceed to clean sb to shoulders and stand upright = 1 rep
    4. MB burpee – perform a push up on mb, then spring up with mb in hands pushing ball over head = 1 rep
  • Magister Nosce!
  • Just a wee bit of O2

    Bring the following to your workout at Roos:

    1. Lungs
    2. Gloves
    3. Drink wear
    4. Extra pair of lungs
  • This is a hypoxic way to do your workout, and you’re body will benefit greatly!
  • The performance standards are strict for the sit ups are performed without any momentum at all from lying down knees bent to 45deg, hands laced behind the head and proceed to a upright seated past vertical position of the torso. Yes, this is not a foot supported sit up folks!
  • From 16″ to 36″ the box height is your choice, but must jump and stand all the way upright for it to count. Accuracy is needed, or loss is skin from cement not wood will be your demise.
  • Lateral lunges, be careful to use proper movement pattern. Butt below horizontal, on one leg laterally without the use of trail leg to help you come up to a full standing position.
  • Lying on the floor face up, and propped up on your forearms bring both legs upwards to a vertical plane and back to floor for the leg levers.
  • Hanging knees to chest on pull up bar, knees must pass navel (belly button) to count so make them count and try to go unbroken.
  • Sandbag cleans – what can I say? First come first served. You can share it if you like : Remember that technique never changes. If you’re unable to clean it grab a kb to perform the clean reps per arm.
  • For time – AFAP
  • Run trail x 1
    • 50 x sit ups
      50 x bj
  • Run trail x 1
    • 30 x lateral lunges / leg
    • 30 x leg levers
  • Run trail x 1
    • 10 x k2c
      10 x sb cleans
  • Run trail x 1
  • 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