Special Forces swim wod 12-18-14

Special Forces swim workout #2 wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( SEALFit drill ) – 5 Mountain climbers – 25 – two

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Severin wod 12-17-14

Severin  -  WOD wrist stretch  – 10 each way wrist rotations  – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward)  – 15 each leg Hip swivel kicks (side)  – 15 each leg Jumping jacks  25 hip mobility drills (    Mtn Athlete HUG drill) – 5 Mountain climbers  – 25 – two count Pushups – regular 

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Training Questions answered 12-16-14

special forces training questions

Check out these training questions asked in the SGPT Facebook forum on 12-15-19. Carlos: What would be the best way to bring down my 4 mile timed run? Working to sprint intervals or more of an endurance based run? SGPT: Check out this article on 5k running tips Raj: How to breathe properly while doing pull ups? Video Bar-Barian Pull ups Check out the MiR MV 20LBS Adjustable

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Yoga Recovery wod 12-16-14

yoga sri bhogar

YOGA RECOVERY WORKOUT  Yoga recovery for 30 minutes or more. Drink lots of filtered water arm in front of chest – 5 seconds each arm cow face stretch – 5 each arm wrist stretch – 10 seconds each way wrist rotations – 10 each way neck rotations - 10 clockwise neck Rotations - 10 forward and back Arm circles 10 each way Figure eight arm rotations – 10 each way Standing windmills –

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Interview with GoRuck Heavy grad Jay Amra

SGPT: Tell us about yourself? JA: I’m 27 years old and currently on active duty in the Marine Corps. I am a certified personal trainer and in the process of opening Code Black Crossfit in Haymarket, VA with my brother. SGPT: Did you have an athletic background growing up? JA: We were always running around playing backyard football or something as kids. I played soccer and baseball in my

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Spehar workout 12-15-14

navy seal fallen nicholas spehar

Spehar workout warmup first with.. wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward) – 15 each leg Hip swivel kicks (side) – 15 each leg Jumping jacks 25 SGPT hip mobility drills (groiner) – 3 laps Mountain climbers – 25 – two count Pushups – regular

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Special Forces swim workout 12-14-14

Special Forces swim workout #1 first do 30 minutes of Navy SEAL grinder PT wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills (

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Running Cindy 12-13-14

Running with Cindy - WOD warmup with  Navy SEAL  grinder PT Workout wrist stretch  – 10 each way wrist rotations  – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward)  – 15 each leg Hip swivel kicks (side)  – 15 each leg Jumping jacks  25 SGPT hip mobility drills  (groiner) – 3 laps Mountain

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Yoga Recovery wod 12-12-14

yoga orange

YOGA RECOVERY WORKOUT  Yoga recovery for 30 minutes or more. Drink lots of filtered water arm in front of chest – 5 seconds each arm cow face stretch – 5 each arm wrist stretch – 10 seconds each way wrist rotations – 10 each way neck rotations - 10 clockwise neck Rotations - 10 forward and back Arm circles 10 each way Figure eight arm rotations – 10 each way Standing windmills –

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12 Days of Holiday Gifts for CrossFit Athletes

rogue fight shorts

Holiday gift giving for your favorite CrossFit Athlete is easier than you think! Hard to pick out something - check out this list of knee sleeves, jump ropes, foam rollers, CrossFit hoodies and t-shirts. You know everyone one on your list is gonna dig this stuff. Check out the TOP 12 CrossFit Athlete gifts for Christmas. Day #1 You see them worn at The Games, during competitions and

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Nicole wod 12-11-14

"Nicole" WOD first do mobility wod warmup wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 SGPT hip mobility drill groiner – 5 each leg Mountain climbers – 25 – two

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Special Forces swim wod 12-10-14

Special Forces swim workout #2 wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( SEALFit drill ) – 5 Mountain climbers – 25 – two

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Stews Burly workout 12-9-14

Stews Burly Workout first do 30 min. of Navy SEAL  grinder PT wrist stretch  – 10 each way wrist rotations  – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward)  – 15 each leg Hip swivel kicks (side)  – 15 each leg Jumping jacks  25 hip mobility drills (  Mtn Athlete HUG drill) – 5 Mountain

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Dont Freakin’ Quit DFQ

david goggins runner

Do you think about quitting when the road gets steep and long? It doesn't take much to be a quitter. Anyone can lay down. Losers are a dime a dozen. They will continue to quit again and again. But to rise up in the face of adversity takes guts. Dont quit as you are already in pain. You might as well stick it out and get a reward from it. DFQ Listen to Motivational Audios and

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Yoga recovery wod 12-8-14

shaolin monk yoga1

YOGA RECOVERY WORKOUT Yoga recovery for 30 minutes or more. Drink lots of filtered water arm in front of chest – 5 seconds each arm cow face stretch – 5 each arm wrist stretch – 10 seconds each way wrist rotations – 10 each way neck rotations - 10 clockwise neck Rotations - 10 forward and back Arm circles 10 each way Figure eight arm rotations – 10 each way Standing windmills –

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Blake wod 12-7-14

Blake - WOD wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward) – 15 each leg Hip swivel kicks (side) – 15 each leg Jumping jacks 25 SGPT hip mobility drill (groiner) – 3 Mountain climbers – 25 – two count Pushups – regular 20 Swimmers chest stretch –

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Special Forces swim wod 12-6-14

Special Forces swim workout #5 first do 30 minutes of Navy SEAL grinder PT wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( SEALFit

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SGPT Lumberjack 12-5-14

SGPT Lumberjack - WOD wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward) – 15 each leg Hip swivel kicks (side) – 15 each leg Jumping jacks 25 hip mobility drills ( Mtn Athlete HUG drill) – 5 Mountain climbers – 25 – two

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Yoga recovery wod 12-4-14

yoga 12-4-14

YOGA RECOVERY WORKOUT Yoga recovery for 30 minutes or more. Drink lots of filtered water arm in front of chest – 5 seconds each arm cow face stretch – 5 each arm wrist stretch – 10 seconds each way wrist rotations – 10 each way neck rotations - 10 clockwise neck Rotations - 10 forward and back Arm circles 10 each way Figure eight arm rotations – 10 each way Standing windmills –

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