Yoga recovery workout 3-18-15

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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Nicole workout 3-17-15

"Nicole" WOD As Many Rounds as Possible (AMRAP) in 20 minutes Run 400 meters Max rep pullups score is highest number of pullups completed in each round. Scale up by adding a weight vest or doing 30 minutes of work. Scale down by adding australian pull-ups. Log your rounds and post below in comments. Question: Where can I find of wood gym rings at a good price for these

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Trail run workout 3-16-15

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 or tread mill. If you have a beach or rivers edge run there. Post distance and terrain in comments below. Question: What is a good trail running shoe that you like and recommend? We like the La Sportiva Wildcat Trail Running Shoe for

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Backstreets workout 3-15-15

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 comments. Question: What are a good

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Yoga recovery workout 3-14-15

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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20 Plus workout 3-13-15

20 plus Workout 5 rounds for time 20 pullups run 200 meters 20 pushups run 200 meters 20 sit ups run 200 meters 20 air squats run 200 meters if you need to scale up add weight vest - if you need to scale down do australian pull ups. Post time below in comments. Question: "Coach, what is a weight vest that you recommend for workouts like these?" We like the MiR MV 20LBS

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Ruck march workout 3-12-15

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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GORUCK Kill That 5K San Diego, CA. AAR

kill that 5k

I don’t quite remember how and when I first heard about GORUCK, but it was most likely as a result of the typical domino effect of web browsing on my part. I am a 20 year veteran of the US Navy and was looking for team oriented events that were similar to what I had experienced in the service. Being a prior Naval Aircrewman, a lot of emphasis was placed on physical fitness and I want to

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SEALFIT wod 3-11-15

Workout of the Day - SEALfit WOD Run 1 mile 75 Pullups 100 Pushups 125 Situps 150 air Squats Run 1 mile Scale up with weight vest if needed. Scale down with australian pull ups. Post time below in comments. Question: Coach, what kind of knife do you carry now in the field? I carry the Cold Steel 27TLT Recon I Tanto Point. This blade has a serious blade on it and it well

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Yoga recovery workout 3-10-15

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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Bradley workout 3-9-15

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

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Trail run workout 3-8-15

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 or tread mill. If you have a beach or rivers edge run there. Post distance and terrain in comments below. Question: What is a good trail running shoe that you like and recommend? We like the La Sportiva Wildcat Trail Running Shoe for

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Ace workout 3-7-15

Ace – WOD (weighted vest optional) Run 1 mile then 3 rounds for time... Air squats x 20 Burpees x 20, Diamond Push-Ups x 20 then Run 1 mile record total time Question: What is a good book that I can read to help learn more about the physical and mental training that goes on to become a Navy SEAL? Check out The Way of the SEAL: Think Like an Elite Warrior to Lead and Succeed. This

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Yoga recovery workout 3-6-15

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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Michael workout 3-5-15

Michael - WOD Three rounds for time of: Run 800 meters 50 Back Extensions (or super mans) 50 Sit-ups Scale as needed or scale up if you like and add a weight vest. This workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old

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Ruck march workout 3-4-15

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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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

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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

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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 –

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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

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