Cindy workout 3-3-15

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

Read the article ...

What is YOUR Why?

When I signed up for the Navy I was on track for a real roller coaster of a ride. I wanted to be a Navy SEAL - I wanted to "BE SOMETHING SPECIAL". People laughed at me and snickered behind my back.  I did not care as I now had a mission. I knew that I had inside of me a spark - a small flame. I was ready to ignite that fire and burn down the forest. My "WHY" was my family. I was

Read the article ...

Blake workout 3-2-15

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 –

Read the article ...

Special Forces swim workout 3-1-15

Special Forces swim workout #3 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

Read the article ...

Ace workout 2-28-15

Ace – 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 with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( Mtn Athlete HIM drill) – 5 Mountain climbers – 25 – two count Pushups – regular 20 Swimmers

Read the article ...

Yoga recovery workout 2-27-15

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 –

Read the article ...

Ryan hero wod 2-26-15

Ryan Hero 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 with pole – 10 Hip swivel kicks forward  – 15 each leg hip swivel kicks side  – 15 each leg Jumping jacks  25 hip mobility drills (    Mtn Athlete HIM drill) – 5 Mountain climbers  – 25 – two count Pushups – regular 

Read the article ...

Ruck march workout 2-25-15

Ruck march 7 miles - 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 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 count Pushups – regular

Read the article ...

Running Cindy workout 2-24-15

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

Read the article ...

Yoga recovery workout 2-23-15

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 –

Read the article ...

Grinder PT + 5k run

GRINDER PT and 5k run - Workout warmup with Navy SEAL 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 drill (groiner) - 3 laps Mountain climbers – 25 – two

Read the article ...

Special Forces swim workout 2-21-15

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

Read the article ...

Knights workout 2-20-15

Knights - WOD first do 30 min 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 SGPT hip mobility drill groiner  – 5 each leg Mountain climbers  – 25

Read the article ...

Yoga recovery workout 2-19-15

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 –

Read the article ...

SGPT Interview with John Lynch GORUCK graduate

goruck san antonio

SGPT: Tell us about yourself? JL: I'm a college athlete enlisting into the Navy after school to pursue a career as a SEAL. Growing up I played baseball my entire life, and still continue to play. SGPT: Can you tell us about training to get ready for the GORUCK event? JL: Training for GORUCK I got myself a nice ruck and ran with it a couple times a week along with crossfit 4-5 times per

Read the article ...

McCluskey workout 2-18-15

McCluskey - 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 20 Swimmers

Read the article ...

Ruck march workout 2-17-15

Ruck march 7 miles - 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 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 count Pushups – regular

Read the article ...

Michael workout 2-16-15

Michael - 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 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 count Pushups – regular 20 Swimmers

Read the article ...

Yoga recovery workout 2-15-15

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 –

Read the article ...

5k Trail Run workout 2-14-15

5k trail run (or more)  warmup with Grinder PT (see below) 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 ( Mtn Athlete HIM drill) – 5 Mountain climbers –

Read the article ...