Cool Morning Mash-up

Okay so it’s dark with sparse clouds and a sliver of a moon out as we make our way towards our workout location. I’m stoked because it’s above freezing this morning so I don’t have to scrape the icy film from my windshield and that is good by me.

Arriving early is important for a couple of reasons one being not having to rush getting myself and my equipment to be used in their proper place so I have no issues as to the weights I’ll be using. As in weights for today it’s a kb and my ruck.

What’s different this morning is that only one exercise requires the use of our ruck for burpees step ups and the kb for snatches. That’s pretty cool with everyone when they read the workout. They knew going in since Monday of what this morning will bring. A lot of work.

Most all of exercises were to be performed on grass since its forgiving when you face plant while doing the dive bombers (google it). I enjoy it along side the yoga/Hindu push ups. A challenge to be had for developing upper body strength, core stability, joint mobility and endurance. Yes, muscle endurance is needed.

3-2-1, Go!

RED Friday WOD

It was good to work with like minded individuals. Many found out that the workout was deceiving since the reps were a tad small for a regular RED Friday, but the sets were high. Balance.

The #Ruffcrew took it in stride working within their capacity to complete the workout and joking, laughing and encouraging each other through it all. Some finished faster than others while others put their heads down due to a heavier weight selection on their part for a better challenge to be had.

Skills are needed to improve technical proficiency to strengthen connective tissue, and get stronger in the process. Once you are proficient then the weights go up and you get faster. Not the other way around so be patient is what I tell the team.

All of them have made great strides this year. Since March I’ve pushed some buttons and gotten them to become mentally stronger and physically stronger. I love watching them grow.

Go out and enjoy your time, life and physical self. Challenge your norm. Challenge yourself mentally, emotionally, and physically. You never know what your limits are. Or will be.

‘Til next time.

Mi A Gi

The #RuFF Crew

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

    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