Ruck and Field Fitness

My boy Gunner.

09/2012-05/2026

God Blessed me with a wonderful being that challenged me on every front and it was he that made me realize that patience, trust, unadulterated love and grace is what I needed and we both grew in it.
I love you til I see you again. Then we can pick up where we left off.

God has a great doggie playing fetch now

My Heart is broken. My space inside is empty. We look and see him or hear him… we smile and recall everything in an instant.

Yet, I curl into his bed and wished him good night and get some rest. No more pain, just running around with his buddy who waited for him to arrive. Sam, I am loaning him until I get there then we’re gonna pounce!!

Gunner Salazar 9/2012-5/2026
I miss you

He is Risen indeed!! Hallelujah, Hosanna in the Highest!

Happy Thanksgiving to you all!

We are grateful for all of the for their support, commitment and friendship.

Warmth The sky will most definitely be blue, with fluffy clouds to help you appreciate the sunny days, but colder temps.

This past weekend was spent performing the pvc crush!
What is a pvc crush? Well, if you can picture a pvc pipe of 65in in length, 1" - 1.25" dia and very light weight of 5oz max you get the idea that it does nothing for you in the slightest!

Wait, it gets good:
a) Begin your grip of a press, shoulder width on your hands, and pvc placed on delts.
b) make sure you are 'making contact with shoulders, chin, hands' on said body parts prior to you pressing
c) you'll have to wait to press until 'everyone' meets the 'making contact with shoulders' step first. Oh, yeah this may take a while so enjoy the position for like maybe 2min prior to you pressing
d) Oh, everyone is ready!? Cool! Press!
e) Wait! Hold that position and make sure you have arms fully extended, arm pits forward, elbows locked, bar overhead!
f) You'll have to wait until 'everyone is on step 'e' before you bring it down- this may take a while so enjoy smelling your arm-pits
g) Ok, lower to start position and repeat step 'b' through 'e' multiple times for like 10-15min

Imagine this for all of the CF core movements! Yes!!! Loved every minute of it!
Took my turn as the 'trainer' and learned that I do NOT know as much as I thought I did. That is the best part of seminars of this caliber.
You come to learn, and without the ego effect you come away from this event wiser and humbled.
To say that I was a happy camper is an understatement. Watching new level 2 participants coming out of their shells is always a great day!
Coaches from CrossFit Coaching Staff - Yurii, and Kolin!
Thank you, gentlemen, for your coaching prowess.
Thanks to Iron Flag Fitness - Westmont for hosting this event

All in my business! #

Mental Toughness - New post is up

Mental Strength Mental toughness is a measure of individual psychological resilience and confidence that may predict success in sport, education, and in the workplace.

Rest stop and resupply. Great company. ***deprevention ***deawareness

So, it begins. Memorial Day Weekend Annual Ruck March
***de prevention