T minus 3 days till GORUCK NYC 11/9

Getting  a little nervous after doing a Light version of this in August which was truly a test. This is longer, heavier and probably wetter then the last. Start time 1am Saturday morning, 26 Wall St, the steps of the Federal Building. Like the other 30 people, show up with a ruck full of 6 bricks, 3 liters of water, a head lamp. Get ready for the the next 12-15 hours, 14-20mis of the unknown. Only thing we do know is that we better become a team, and quickly. It will be cold (34), it will be wet (57 degree water), it will be hard. Log carries, people carries, squats, crawls, pushups. But you know what? This is truly Good Livin'. A voluntary offering of physical endeavor for pleasure. It's funny when you are put in a shitty situation how fast a complete stranger becomes your new friend.
When you remove the diametrically opposed views of the media, put people in a situation in which they need to work together and most importantly teach them how to do it, you find a refreshing camaraderie amongst  people that is missing on television. To do nose-to-nose push ups with someone you never met, carry someone you've never met, work with those you've never met, accomplish something, then celebrate with those people is something amazing. Can't wait. 

Light workout tomorrow after a heavy ruck workout yesterday.  Then taper to the last bus into NYC on friday night, drop off bags at hotel and a subway ride to wall st.

See you on the other side of this.

Goruck challenge NYC 11/9 training

It's a bit over two weeks out, time to kick the specialized portion of training into gear. 

GoRuck challenge NYC starts at 1am at a location TBD 11-9 and will be somewhere from 11-20mi and 12+ hours in the cold November night, all with a 40lb ruck sack filled with bricks. Having done the light version in August there are some things that will take some extra specialization to get comfortable with. Just having the weight on your back for that long, let alone, belly/bear crawls, push ups, buddy carries, log carries all while wet and cold with that weight takes its toll in ways you'd never think. Only way to get used to doing awkward heavy things while uncomfortable is to do some awkward and heavy things prior. 

I've been carrying my ruck wherever I go for the past three weeks with 30 lbs of extra sand and weight in it so I get used to it. Workouts have consisted of lots of core, legs and shoulders. 

Now until the Thursday before workout, outside of rugby that is, will consist of strength, mobility and conditioning all with the packed rucksack. Getting used to the weird grip, odd weight displacement and uncomfortable positions for extended periods will be the focus. 

Big one today: 

Workout 10/23 pre goruck workout #1:

Warmup: dynamic/ foam roll / shoulder mobility hip mobility

Strength: with 40lb ruck 

3x alternate

- max rep chin ups, min 5, if can't use band

- 15 shoulder to shoulder over head, with ruck on shoulder move to other shoulder over your head and back =1

Then:

30 Ruck sack goblet squats

30 walking lunges each leg 

Max time Overhead hold x 3

Conditioning with 40 lb ruck:

100m bear craw

100 mountain climbers each leg =1

30 burpees

Endurance:with 60lb ruck:

2 mi ruck walking pace. 

Workout 10/22

Workout 8/7/2013

Warmup: dynamic / foamroll

Strength: strict pull ups 3x max reps

Strict form push-ups 3x max reps - elbows in, back flat, head neutral 

Conditioning: Tabata row for calories

Rest 1 min

Tabata wall ball 20lbs

Rest 1 min

Tabata row for calories.

Cash out: 15 GHD sit ups / GHD extensions 

Workout 9/30

Warmup: 50 double unders / dynamic / foam roll

Workout:

For time: run 5k

Cash out immediately following: 

21 reps, GHD situps/ extensions 

Brett & mike: 25:47 

Workout 9/24: posterior chain destruction

Warmup: dynAmic / postior chain mobility

Workout: For time:

2 min cumulative reverse plank hold

20 overhead slam all toss

100 supermans 

25 good mornings 45lbs

40 deadlifts 135lbs

20 ghd extensions 

Workout Monday 9/23 ab crusher

So it's been a bit since the last blog post.  Got hectic for a bit but we're back with the first day of fall. 

Ab crusher: 

Warmup: dynamic / thoracic mobility

Workout: 

For time:

1 min cumulative L sit hold

20 50lb ball slams

100 ab mat sit ups

25 135 overhead squats

40 toes to bar

20 ghd sit ups