walking lunges – Ruck and Field Fitness

Cold, and sandy!

2018-10-22Gio

We’re going to make it through today in the sand while it’s scheduled for a dark, dry, cold morning at 40F. Not really cold enough to freeze anything, but bring gloves due to the sand. It’ll be good for you to move with a purpose today for the added resistance provided by the sand.

The kb used today should be of challenging weight, but not so heavy that you break up the exercises into more than one set. Start and finish the entire exercise without putting the kb down. Get through this AFAP.

20 x alt kb swings
20 x cossacks
120ft bear crawl
120ft crab walk
120ft long jumps
120ft lunge walk
20 x kb snatch
20 x kb russian twists
20 x kb pp

Strengthening the hips

2018-09-19Gio

Leg and hip strength is very important as you get older. Watch people and their posture long enough you begin to see some form of rounded back with loss of lumbar curve! That folks is what people end to look like a darned candy cane!

I like candy canes as a treat not as a human being who really has a choice to change for the better. Sitting causes so many derangement to the mechanical form of the body if you let it!

Make the decision to stop deformity, and get on board to getting stronger!

Today we’re fixing that derangement at Mayfair Park, Westchester, IL

Soccer field x 2 laps

• 50yd Lunge walks

• 50 x leg levers

• 50 x alt lunges

• 50 x long jumps

• 50 x push ups

• 50 x mountain climbers/ leg

• 50 x superman

• 50yd Lunge walks

Soccer field x 2 laps

Hero WOD – Galvin

2018-08-232018-08-21Gio

R.E.D. Friday Memorial WOD – ‘Galvin’

At Roos Recreational Center, Forest Park, IL

For time @vb court

20 x burpee
20 x kb OHS
20 x mb slam ball
120ft kb walking swings
20 x sb man makers
20 x kb c&oh
120ft sb walking lunges
20 x mb cousins (no wb)/ sb get ups
Details –

Kb – 12,16,20,24 kg

Mb – 14,20 lb

Sb – 25, 35, 50 lb

Cousin – mb sit up, to standing position, return to starting sit up position with ball above head lying down face up.

Chief Warrant Officer 3 Taylor J. Galvin, assigned to Delta Company, 1st Battalion, 160th Special Operations Aviation Regiment (Airborne), Fort Campbell, Kentucky, died August 20, 2018, Monday from injuries he received when his helicopter crashed in Sinjar, Iraq. While deployed in support of Operation Inherent Resolve.

CW3 Galvin was born on December 22, 1983, in Phoenix, Arizona.

Galvin is a combat veteran with nine deployments, two in support of Iraqi Freedom, three in support of Operation Enduring Freedom, and four in support of Operation Inherent Resolve.

Magister Nosce!

180402 Monday

2018-04-022018-04-05Gio

Happy April (Not Fools) Day

RuFF Inaugural Park WOD

For time – 20min cap

50 x Squats
50 ft Kb drag
40 x walking lunges
60 ft Kb drag
30 x Mtn climbers
70 ft Kb drag
20 x Leg levers
80 ft Kb drag
10 x Burpees
90 ft Kb drag

Warm up

Easy run
Shoulder warm up
Wrist warm up
Hip/leg warm up

Here’s what you’ll need :

kb preferred over 10# (yes – heavier)
yoga strap ( if you don’t have one that’s cool)
towel (old – around four feet long)
Water bottle(s)
Gloves
light jacket(wind breaker or running jacket)
winter cap(not heavy)
thermal top – running top/bottoms
change of shoes

Class time:

0500
0600
0900