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!

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!

Just keep moving

As we wind down a week of some tough workouts we give a special gut check to today’s R.E.D. Friday WOD.

Began with dynamic mobility, and some easy calisthenics. Static stretching and a run down of distances to be covered, apparatus to be used, and movement standards and scaling.

It’s been said that the easy ones are the ones you look at and say ‘only’ 5,7,9,12 reps. I’ve done worse just this week. Well, let me tell you that I was eating my words.

Ruck workouts require a tenacity to see it through especially if you are not comfortable with anything on your back for prolonged periods of time and pushing, pulling, and trying to sit and press while performing a sit up.

I’ve underestimated my own R.E.D. Friday WOD programming

Understanding what it means to suffer a little and give it all you got for those that gave it all for us! I’m in! What do I have to lose? Not a damned thing. I will gladly continue to Honor our fallen. Never Forgetting their sacrifices, and their families that also pay a great deal also.

I’ve underestimated my own R.E.D. Friday WOD programming so far and I’m humble enough to say that I pay the price for believing that I can get through it faster or unscathed. Neither of which have come to fruition.

It really doesn’t phase me to get it completed in record time, since I have great workout buddies pushing me, others, and themselves. We get through it together finishing with smiles, gasping for air and learning to be in the moment.

The finish of these are usually me collapsed gasping for air, and thankful for finishing.

Hope to see you here soon!

Magister Nosce!

Ruck, ruck, ruck, ruck steady!

Ruck steady, Roll easy! Mantra for today since we’re going to be performing all of the work with the rucks for the entire time! You’re going to find the we’re at Roos Recreational Field and the run path is easy.

Your ruck dry weight again is at 10/20# dry. Not including bag weight, water, nutrition, electrolytes…… you’ll be fine, just gut it out!

Every run you do will be a cause to pause and catch your breath. Try your hardest not to stop during your runs, just find a rhythm you can maintain.

The dips will be on the parallel bars, or benches, or box jump area.

Pull ups, need I say more? Inverted rows with rucks as an alternative.

Air squats and ruck on your back, hips below horizontal not equal or above knee height!

Perform your sit ups with the ruck on your hands, and at the top of the movement proceed to press ruck above your head to finish movement and go back to starting position.

R.E.D. Friday Memorial WOD

5 RFT – Rucks -10/20# dry

  • Run 100m
  • 5 x dips
  • 7 x pull ups
  • 9 x squats
  • 12 x sit up and press
  • Wear your RED!
  • We Honor You!
  • Magister Nosce!