11/29/10

Tabata:
Run
Body Squat
Cone hop - alternate legs
2 hops forward, one backward
Reverse pushups

11/28/10

20 minute run

4 rounds for time
10 chest to ground pushups
12 thrusters
15 windshield wipers

11/27/10

Rest Day

11/25/20

3 a day:

Workout 1:

100 reps any way you can slice
- Knees to elbows
- situps
- 45 lb. KB swing

Workout 2:
30 minute bike
- 4 minutes high intensity
- 1 minute light

Workout 3:
Tabata:
- pushups

3 rounds of e/ exercise:
Put cones 10 yards apart

- left single arm KB swing 25 lb. 10 reps
- sprint forward, pedal back 8 times
- right arm
- side shuffle between cones
-left arm
- sprint forward cut and sprint back
- right arm
- hop forward two bounces, hop backward one
- left arm
- hop to cone on right leg by hopping side to side in quick short bounces; turn and hop to other cone on left with short side to sides
- right arm
- 10 V situps

11/23/10

Tough Mudder was awesome, though a lot of rabble clogs the course.

20 minutes of yoga

11/18/10

30 minute bike...

Race coming up so not doing too much to tire my legs

11/17/10

5 sets of:

20 step ups with weights
10 RDL's at same weight
20 walking pushups

Then straight into:

Run for 10 minutes of:

1 minute on high intensity
30 seconds recovery job

11/15/10

5 sets of:

800 meter run
15 reps of 45 lb. KB swing
13 pullups

RufioWOD

11/13/10

AMRAP

12 knee tucks
5 handstand pushups
6 push-press 45 lb.

11/12/10

AMRAP (as many rounds as possible) in 9 minutes:

- 8 Goblet squats (hold weight under chin and squat keeping elbows in and squat into heels)
- 12 situps
- 8 clap pushups

and

5 sets as fast as you can of:
8 dips
8 thrusters

11/11/10

As many rounds as possible of

20 second sprint
12 GHD situps
4 Handstand Pushups

11/10/10 - WOD

Rest Day

11/9/10 - WOD

2 a day

5

sets of 2 min run at 10mph and 3 incline
alternate between 8 pullups and 8 dips
6 pistons (single leg squats) right
6 pistons left

4 sets for time
10 yard shuttles
25 double unders
10 ring pushups

11/7/10 - WOD

8 sets:

35 lb. dumbbell thrusters 10 reps
7 pull ups
10 hands release pushups


AND Then

2 miles in 12 minutes

11/6/10 - WOD

5.5 mile run

5 sets of 10 pushups, 10 situps as fast as you can
- release hands from floor on pushups

RUFIO RUFIO RUUUUFFFIIIOOOOOOOOO

11/4/10 - WOD

4 rounds of:

2/3 mile
- 5 burpees
- 5 pullups
- 5 weighted OH squats
- 5 diamond pushups
- 3 Handstand Pushups

Getting close to Tough Mudder - injury probably set me back but I'm making it up now.

Work out. Sleep.

Rufio

11/3/10 - WOD

I've been MIA - working until 4 am on average for 2 weeks now... Makes it a little bit difficult to post (rest assured, I have still been working out; I would never let Scott outrun me in a race, even if we are on the same team).

Here it is:

2-4-6-8...-20 of
Double Unders
Right arm KB swing
Left arm KB swing
Both arms KB swing

Enjoy.