Archive: Workout

Ruck March Workout 9-15-16

Ruck 3 miles with moderate weight – 10-15% or so of bodyweight If you need some guidance, check out SGPT’s ruck marching tips. Make sure to stretch beforehand and mobilize properly, and of course – HYDRATE. Post times to comments below. Advanced: Drop pack and do 25 burpees and 25 shoulder to overhead with ruck... Read More

Jerry Workout

Jerry Run 1 mile Row 2k Run 1 mile Advanced: Do 10 rounds of Cindy (5 pullups, 10 pushups, 15 squats) immediately after the last run.  ... Read More

What is the best hand salve for CrossFit?

#12 Beast Balm #11 Rip Stopper balm for gymnastics #10 Joshua tree #9 Okeefe’s working hands #8 Winnies Ripfix #7 Wod welder hand cream #6 Doc Spartan triple threat #5 Rocktape Rock rub #4 Rocket Pure #3 Giddy #2 Burts bees #1 Bag Balm Related Articles: Hand care tips for CrossFit athletes... Read More

5k Run Workout

Run a 5k, on trails or sand preferably. then… then… Yoga cobra stretch – 3 minutes Yoga frog stretch – 3 minutes Yoga downward dog stretch – 3 minutes Pile squat stretch – 3 minutes (really work to get your knees out and stretch) 10 minutes of deep breathing/meditation/visualization Post times to comments I was... Read More

Firegate WOD

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 times to comments.... Read More

Active Recovery

ACTIVE RECOVERY (ROW)+ STRETCH Stretch slow and methodically for 30 min. This is your chance to recover and mobilize from the previous days, and to prepare for the next evolution. Drink lots of filtered water; hydrate, hydrate, hydrate.   arm in front of chest – 5 each arm cow face stretch – 5 each arm... Read More

SEALFIT Kokoro Yoga Workout

Check out this SEALFIT yoga session with Catherine Divine at SEALFIT HQ The goal of this session is to help you recover while calming your mind and body. Check out more info about Kokoro Yoga: Maximize Your Human Potential and Develop the Spirit of a Warrior–the SEALfit Way We believe this session will really help... Read More

Ruck March Workout

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... Read More

800m Sprint Workout

Today we’re going to work on our speed. All these runs should be at 90%+. “800 meter sprints” – Workout 3 total rounds Run 800 meters – log time rest 2 minutes between each round Advanced: Do 5 Rounds, keeping each run within 5 seconds of each other. You should be gassed by the end.... Read More

Walsh Workout

  “Walsh” Four rounds for time of: 22 Burpee pull-ups 185 pound Back squat, 22 reps (or 100 squats with 45 lb sand bag) Run 200 meters with a 45 pound plate (or sand bag) overhead Post time to comments. U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd... Read More
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Active Recovery Workout

Run – Swim – Run workout Run 1 mile, Swim 0.5 mile, Run 2 miles If no pool, then row. Post times to comments.   If no rower then do.. 25 sand bag presses with 40 lb bag 25 sumo dead lift high pull with bag 25 overhead squat with bag 25 kettlebell swings with... Read More
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Ruck March Workout

Ruck March for 3 miles with 20 lb back pack. Wear good running shoes or boots and center your load. Fully hydrate before and during your march. Don’t run. Advanced: Increase load or distance. Log your loads, distances, and times below in the comments. SGPT ruck march tips   Check back for our gear reviews... Read More
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Tips for Healthy Fat Loss

Are you struggling to lose a few pounds and to live a healthier life? The world is full of diet books telling you tons of ways to lose weight. Many of them are fad diets that may help you drop weight in an unhealthy manner only to have you put it back on as soon... Read More
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Dan Bailey CrossFit Elite Athlete Profile

Age: 26 Height: 5’ 7″ Weight: 172lbs Nickname: “Danimal” Sponsored by Rogue Fitness From Uniontown, Ohio Current Residence Uniontown, OH Began Crossfit February, 2010 Affiliate: Crossfit Legacy, Barerton Ohio Sponsored by: Rogue Fitness Athlete Video – Fitness Truth Dan Bailey vs Rich Froning Check out Nike Romaleos II Power Lifting Shoes @ Weighlifting Stats... Read More
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