Cindy workout 7-3-15

Cindy workout 20 minute as many rounds as possible (AMRAP) 5 pull ups 10 pushups 15 air squats scale down as needed with Australian pull ups or use a band as needed scale up if needed by adding a weighted vest or ruck (backpack). Post rounds completed to comments. Check out this article on Cindy CrossFit workout tips: Question: What is a good glove that I can use for high

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Ruck march workout 7-2-15

sf ruck march thumb

Ruck march workout Wear good trail running shoes or boots and center your load. Wear good socks and use Bodyglide Anti-Chafe Balm on your feet. Fully hydrate before and during your march. Dont run. Load your pack with 30 lbs of weight and hike for 1 hour or more. If you need to carry less - then do so. If you want to carry more that is fine as long as you have legs that are well

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SGPT Baseline test 7-1-15

military pst test

max pushups in 2 minutes 2 minutes rest max situps in 2 minutes 2 min rest max air squats in 2 min 2 min rest max pull ups in one bar session 2 min rest 1 mile run for time 2 min rest max plank on hands record all scores and post in comments add 3 mile cool down jog at end if you like Question: Coach, I struggle to get enough vegetables and greens in my diet.

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Stephen workout 6-30-15

hero wod stephen bouzane

Stephen workout 30-25-20-15-10-5 reps per round for time Glute-ham sit-ups GHD Back extensions Knees to elbows (use bar) Stiff-legged deadlifts with 95 pounds (use sand bag) Run 200 meters between each round of 30-25-20-15-10-5 Advanced athletes can drag sled on 200 meter run or increase run to 400 meters post time in comments below. if no GHD do regular sit-ups and super mans

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Warrior yoga 6-29-15

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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Backstreets workout 6-28-15

Backstreets workout 20 pull ups 200 m. walking lunge sprint 200 m. 100 mtn climbers sprint 200 m. 50 burpees sprint 200 m. 150 squats sprint 200 m 75 push ups sprint 200 m 100 double unders or 200 single unders You can scale up by doubling the distance of run to 400 meters. You can scale down by doing australian pull ups. Post time below in

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Trail run workout 6-27-15

5k trail run (or more) trail run in hills or more distance if you feel like it. run through creek or water at some point. if no trail run on asphalt. Try not to run on a tread mill. If you have a beach or rivers edge run there. the key is to use the same course you used 30 days ago so that you can compare times Post distance and terrain in comments below. Question: What is a

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Frog hill workout 6-26-15

image

Frog hill wod With 20 lb ruck sack (back pack) 400 meter brisk hike up hill 25 push-ups Return to bottom of hill 25 push-ups Return up hill 25 burpees Return bottom of hill 25 burpees Return up hill 25 air squats Return down hill 25 air squats Return up hill 25 four count flutter kicks (ruck on stomach Return down hill 25 four count flutter kicks end Advanced athletes can

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Warrior yoga workout 6-25-15

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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Brenton workout 6-27-15

"Brenton" Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you've got a twenty pound weight vest or body armor, wear it. cool down with 2 mile jog or row 5k Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb

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Tadpole run 6-23-15

Tadpole Run workout Run 400 meter 30 walking lunge Run 400 m 40 box jumps (24 inch) (or step ups) Run 400 m 50 air squats Run 400 m 30 walking lunge, 30 box jump, 50 air squats Run 3 miles post time to comments Question: What are some good socks for running and rucking that you recommend? We like the PROSOK Bamboo Socks for endurance events. I have a pair and have put them to

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Fire gate workout 6-22-15

FireGate - WOD FireGate WOD Run 1 mile 200 meter sandbag sprint (40 lbs) 50 meter overhead walking plate lunge 25 lbs 50 burpees 100 situps 150 pushups 200 meter sandbag sprint (40 lbs) Run 1 mile *Beginners cut in half. Advanced add in weight vest on all except run. Post time below in comments. Question: Coach, I struggle to get enough vegetables and greens in my diet. Do

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Warrior yoga workout 6-21-15

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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Lookout wod 8-21-15

Lookout - WOD 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 climbers – 25 – two

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Ruck march wod 6-19-15

ruck march special forces thumbnail

Ruck march workout Wear good trail running shoes or boots and center your load. Wear good socks and use Bodyglide Anti-Chafe Balm on your feet. Fully hydrate before and during your march. Dont run. Load your pack with 30 lbs of weight and hike for 1 hour or more. If you need to carry less - then do so. If you want to carry more that is fine as long as you have legs that are well

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Bradley workout 6-18-15

Bradley Smith Hero wod

Bradley - WOD 10 rounds for time 100 meter sprint 10 pullups 100 meter sprint 10 burpees rest 30 seconds - repeat post score in comments below This workout is in honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised

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Warrior yoga workout 6-17-15

yoga

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 Ryan J after GORUCK Kill that 5k

ryan jent goruck kill that 5k

SGPT: Tell us about yourself? RJ: I'm 37 years old, happily married with my first child on the way. I work as a structural steel/welding inspector based in Austin, TX. My job keeps me very busy, throwing me a good mix of sedentary travel time and physical exertion (i.e. climbing). SGPT: Did you have an athletic background growing up? RJ: As an adolescent/teenager I was very much NOT

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Blake workout 6-16-15

navy seal Blake Mclendon

Blake - WOD Four rounds for time of: 100 foot Walking lunge with 45lb plate (or sandbag) held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups or 20 regular pushups *if no wall ball then do burpees Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55

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Trail Run workout 6-15-15

trail run girl

5k trail run (or more) trail run in hills or more distance if you feel like it. run through creek or water at some point. if no trail run on asphalt. Try not to run on a tread mill. If you have a beach or rivers edge run there. the key is to use the same course you used 30 days ago so that you can compare times Post distance and terrain in comments below. Question: What is a

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