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

Benched again!

It’s been a few weeks since we’ve had a run to benches workout. So, today we’re heading forward to the benches in a group run. It’s dark, damp, and chilly. However not chilly enough to wear long pants so sweaty is what we’re going to be.

Ab strength is important for balance, power, and stability. Every single day you’re either pulling, pushing, or pressing as a human being. Groceries, kids, driving, stocking, mechanical work. You name it the core is critical for those daily functions.

Let’s not overlook the benefits of the core strength in athletic endeavors like running, jumping, rowing, weightlifting. All of these movements require more strength of the core to acquire speed, stability, dynamic explosive power to achieve your goals and not get hurt.

So, today we find ourselves at the Hill in Westchester Woods, Westchester, IL

1200m group run to benches

  • 40 x flutter kicks
  • 50 x mountain climbers
  • 40 x squats
  • 50 x step ups
  • 40 x bench dips
  • 50 x reverse lunges

1200m group run to hill

For results, not four results

Working out deserves a standing commitment to yourself to improve on your well being internally as well as externally. Wonder why someone doing half as much as you looks better and more focused? It’s called rest, and good nutrition.

No amount of work will out perform sound nutrition and sleep. Sleep being the primary recovery tool for every human being. What do you fuel yourself with? Ever try working out in the morning in an empty stomach? It is tough, but your body adjusts and boy the spikes in energy are astounding!

Hydration, and not liquor the night or two before your workouts make a difference. It’s okay to grab a swig of water while you workout but lingering around the water bottle for more than swig is wasting time. Sip, and go. Teach your body to work a little harder without too much wasted movement will take you to another level mentally and physically. Try it, and get back to me with your results.

Today we’re at the Hill – Rucks On!

⁃ 1 mile run with ruck

• 20 x step ups

• 30 x leg levers

• 40 x squats

• 50 x mtn climbers

• 60 x kb swings

Step it up kiddos

A lighter side of of the week today to do a mental check, and get some required mobility prior to starting out today. Self care is important so you can make the best gains possible.

How about we open them hips by getting the flexors stretched in the mobility exercises in warm up, and strengthening them during the workout. Balance is key, and do not skimp on the small stuff like mobilizing the movers, and hinges!

Today we’re at Roos in Forest Park, IL

At steps

  • 60 x Hindu push ups
  • 50 x mb sit ups
  • 60 x mountain climbers each leg
  • 50 x v-up sit ups
  • 60 x squats
  • 50 x hip thrusters
  • 60 x mb oh lunges

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!
  • Oh, I’ve got a feeling

    Let’s start the week with something bland, easy to do so you can say you did something and call it a day okay?

    Bwahahahaha, ya! Right! Get rucked up and make sure you have the weight set accordingly. Strap in on and get your running shoes on. A one mile run for time followed by two EMOM’s for 5min each.

    Get used to your ruck kiddos because it’s going to be an integral part of your training this week!

    Rucks On! 10/20# dry

    Run 1 mile with ruck

    • 3 min rest

    A) With rucks

    EMOM-5

    • 10 x squats
    • 5 x push ups

    Rest 1

    B) With rucks

    EMOM-5

    • 8 x burpees

    Rest 1

    • 2 x hill runs