Bloomington, Illinois
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
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
A. Ruck 5-6 Miles
More Stuff:
– How to Ruck, Part 1: A Beginner’s Guide – Team Spearhead
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
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
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
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
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…
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!
