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Bloomington, Illinois

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GORUCK

GORUCK: 6/18/16 – Saturday

June 17, 2016 By admin

2 Sets, As Fast As Possible (with Ruck):
– Run 100m, Crab Walk Back (Ruck on Front)
– Run 100m, Lunge Back
– Run 100m, Bear Crawl Back
– Run 100m, Lunge Back

Directly into… Ruck 2 Miles

More Stuff:
– GORUCK Light Class 082 AAR – Dirt in Your Skirt

Filed Under: fitness, performance, wod Tagged With: GORUCK, Light

GORUCK: 6/11/16 – Saturday

June 10, 2016 By admin

3 Weeks Out…

800m Ruck with an Extra Weight (20#+)

5 Rounds with Ruck:
– 10 Push-Ups
– 20 Lunges
– 40m Bear Crawl

800m Ruck with an Extra Weight (20#+)

More Stuff:
– Walking on Sunshine with GORUCK Light – AAR

Filed Under: fitness, performance, wod Tagged With: GORUCK, Light

GORUCK: 6/4/16 – Saturday

June 3, 2016 By admin

A. Ruck 5-6 Miles

More Stuff:
– How to Ruck, Part 1: A Beginner’s Guide – Team Spearhead

Filed Under: fitness, performance, wod Tagged With: GORUCK, Light

GORUCK: 5/28/16 – Saturday

May 27, 2016 By admin

Ruck 1 Mile, then…

4 Rounds:
– 30 Goblet Ruck Squats
– 25 Flutter Kicks (4 Count)
– 20 Ruck Push Presses
– 15 Burpees

Immediately after, Ruck 2 Miles

More Stuff:
– GORUCK Light AAR (After Action Review) – Ruck Like a Mom

Filed Under: fitness, performance, wod Tagged With: GORUCK, Light

GORUCK: 5/21/16 – Saturday

May 20, 2016 By admin

A. Log Simulation PT
– Complete 80-100 Reps of Ruck Shoulder to Shoulders
– (Left to Right + Right to Left = 1 Rep)
– Each time dropped, do 30 Lunges
– (Ruck on Back, 15/Leg)

B. Buddy Workout, 6 Total Rounds:
– P1 Begins Bear Crawling 50m
– P2 Runs 40m in opposite direction, then Sprints back to catch P1
– P2 then Buddy Carries P1 back to the Start Line
– P1 and P2 Switch

C. Ruck 2-3 Miles

More Stuff:
– GORUCK Light, 7/11/15

Filed Under: fitness, performance, wod Tagged With: GORUCK, Light

GORUCK: 5/14/16 – Saturday

May 13, 2016 By admin

A. 5 Sets (with Ruck):
– 20 Squats
– 15 Push-Ups
– 10 Lunges (per Leg)
– 1 Turf Length Locomotive (As a Team)*

*Bear – Low Crawl – Crab – Lunge – Bear

B. Immediately after Part A, Ruck 2 Miles

More Stuff:
– GORUCK Light Class 828

Filed Under: fitness, performance, wod Tagged With: GORUCK, Light

Intro to GORUCK: 5/7/16 – Saturday

May 6, 2016 By admin

With rucks (if available) and as a Team –

Back Turf, 4 Sets:
– 2 x Jog Perimeter
– Bear Crawl Down
– 20 Flutter Kicks (4 Count)
– 60s Plank

Immediately after, Ruck 1-2 Miles

More Stuff:
– GORUCK Light

Filed Under: fitness, performance, wod Tagged With: GORUCK, Light

GORUCK Light is LIVE!!

May 2, 2016 By admin

GORUCK Light

As you may have heard, 5 Alarm CrossFit has been anxiously waiting for the right time to do a GORUCK Light and introduce its members to GORUCK. This post will provide you with most of the information you’ll need to decide if our GORUCK Light is something you’d like to do. If you’d like more information, or you want to see Josh or Leah get really excited about something, just ask them about their previous GORUCK experiences!

CLICK HERE for GORUCK Light basics, and check out the rest of the site for more information.

Most importantly, how do I sign up?
In order to fully register, you need to give Josh or Leah $115 (see below) and make sure we have a current email address. This will be on a first come, first serve basis.  They will then email you the official link to sign up for the Light through GORUCK, as well as a link to a Facebook group specifically for this event.

What is a GORUCK Light?
This is easily the hardest part to explain. A GORUCK Light IS NOT a race. It’s more team based, with the simple goal of everyone completing the event. All events are led by Veterans of Special Operations, known as Cadre, who provide challenges for the class to complete. GORUCK defines its events as “military style endurance events with a focus on teamwork, leadership, and problem solving.”

Who can participate?
Any current 5 Alarm CrossFit member can participate. GORUCK says “the average completion rate of those who show up is 100%” and “if you can do a 5K, you can earn the GORUCK Light patch.” However, spots are limited to 35 people, and will be filled on a first come, first serve basis.  If interest is overwhelming, we will do our best to plan another event ASAP!

When will it take place and how long does it last?
Our GORUCK Light is set for Saturday, July 2, 2016 at 1100.  The GORUCK website says that Lights last between 4-5 hours.  For what it’s worth, the Light that Josh and Leah did lasted 6 hours.  Also note that we would like to plan a post-GORUCK Light get together, details TBA.

Where will it take place?
Another difficult one. What we know so far: It will take place in Bloomington/Normal. Beyond that, we just don’t know. The Cadre will determine a start point and let everyone know whenever they choose to. That could be as close as a week away from the event.

How much does it cost?
Unfortunately, this is a bit tricky.  The total cost for us to host the Light is $4000, and our max number of participants is 35.  If we get all 35, it comes out to $115 per participant (plus the cost of any needed equipment).  Any less than 35, and the cost per participant goes up proportionately.  For the time being, we will charge people $115 to reserve their spot, and we will all do our best to recruit the full 35 people.

Do I need special gear/equipment?
Yes and no. To participate you will need to meet the gear requirements for types of gear. However, you do not need to purchase GORUCK specific brand gear to participate. A full gear list can be found through the link above for GORUCK Lights. Notes about gear…

  • Clothes – Comfortable clothes/shoes.  Most gym apparel should be fine, just maybe not your expensive stuff.
  • Ruck – Ideally, your backpack is a least moderately durable.  Think GORUCK, 5.11, etc.  Not Jansport.
  • Weight Requirements (20#/10#) – Josh and Leah are a fan of good old fashioned bricks.  However, there’s better and worse ways to use those bricks.  Josh would be more than happy to put on a brick wrapping clinic.  You’d need (4/2) bricks, 1-2 rolls of duct tape, cheap camping padding, and a sharpie marker.
  • Water – Hydration bladders are recommended so that it’s easier to sip while wearing your ruck.  Josh and Leah recommend them highly.
  • Photo ID and Cab Fare – Easy enough.  And $20 should cover it.
  • Headlamp – NOT REQUIRED for daytime events such as this one.
  • Reflective Band – Cheap and available locally or online.
  • If you’re planning on carrying anything that you’d rather not get wet (food, extra clothes, etc.), pack it in a Ziploc bag.  If it’s a phone or something expensive, either put it in a durable waterproof box or leave it in your car.

Do I get anything for completing the Light?
Completing a GORUCK Light earns you a GORUCK Light patch. Since this event takes place on the weekend of the 4th, you will actually earn their special July 4th Light patch. GORUCK patches are always earned, and never for sale.

Hope to see you there!

Filed Under: Articles & Announcements Tagged With: GORUCK, Light

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