10/17/10 - WOD

I have strained my groin again... With the tough mudder only 4 weeks away, I need to back off of it so I can be healthy come race time. I'm going to be doing pushups and biking (got a trainer on my Trek - it's sick). Sorry, but the workouts are going to be me biking for 45 minutes to an hour each day... Not too exciting.

Heal,

Rufio

10/14/10 - WOD

4 - 5 mile run

4 sets of:
20 OH squats with 45 lb. weight
20 reverse push ups
20 V-sit ups

Loving FiveFingers... Not sure if I'm going to be wearing shoes again...

10/13/10 - WOD

REST DAY

10/12/10 - WOD

I love running. So enjoyable to strip out of the suit and run naked and free for a bit, even if it is only for 20 minutes each day.

1.5 miles
15 pullups
15 "skiiers" (lunge from one leg to the other; be sure you are lunging as FAR AS YOU CAN; get some explosiveness in there)
15 2 frog hops forward 1 frog hop back (again, explosiveness)
1.5 miles home

Throw in 3 sets of:

10 weighted pullups (pinch a dumbbell between your feet; I'm going to go with 15-20 lbs. just to see how it feels)
20 weighted situps (put weight on your forehead and situp)

Rufio

10/11/10

3 sets of 15 clean to squat to press

3-4 miles

Brotherhood,

Rufio

10/10/10 - WOD

Interesting date.

Tabata:

Split Squats
Pushups
Body Squats
Situps
Double-Unders

10/9/10

2 rounds for time:

1/2 mile run
20 - 25 lb. KB swing left
15 - 20 inch box jumps
10 handstand pushups
1/2 mile run
20 - 25 lb. KB swing right
15 - 20 inch box jumps
10 handstand pushups

Afterward, if you are still feeling good, go ahead and throw in 4 sets of 15 pullups and 20 situps as fast as possible

Rufio

10/7/10 - WOD

I think my dating is jacked up b/c I do not get home from work before midnight. Anyway, FEAST:

Quick note - I have a tough mudder coming up so expect more running than you have seen...

3.5 to 4 miles

GET 'EM!!!!!

10/6/10

8 rounds of:

10 Burpees
10 Sit Ups
10 Body Squats
10 Barbell push press
10 Double Unders

PLAYA PLAY

Rufio

10/5/10

40 minutes of total workout:

break it up with 5 sets of 30 reps KB swings with a 45 lb. KB or 25-35 lb. plate (45 is a bit cumbersome)

Get after it.

Signing up for Tough Mudder - let's see what all the hype is about. Gotta think of a team name: the paladins, perhaps? Or Dennis Chambers? Either way.

Rufio

10/4/10

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Supermen
30 squats
10 handstand pushups

RUFIO RUFIO RUUUUFFFFIIIIIOOOOOOOOO

10/3/10 - WOD

5 sets of:

8 lunges with 25 lb. weight held overhead in left hand
10 situps
8 lunges with 25 lb. weight held overhead in right hand
10 situps

10/2/10 - WOD

I'm BACK!!

Still got a foot injury, but my groin feels great.

Here's the plan:

10 minutes of:
5 pushups
5 reverse pushups (lay on your back, grab the bar over you, and pull yourself up. Be careful to keep your body straight.
5 situps

So I'm going to do a second quick-mini workout:

As many rounds as possible of doing the same number of pullups as minutes i.e. minute 1: do one pullup, minute 2: do two pullups, minute 3: do three pullups, etc.

Anyone got any recommendations for a weighted vest?

Get 'em Get 'em

Ruf