9/1/10

I realize that I have not actually sprinted in quite some time. With that in mind, here is the workout:

3 sets of:

5 "18-30's" - sprint about the length of the soccer field, 110-120 yards, in 18 seconds and light jog back to your starting point in 30 seconds. Repeat.

15 clap push ups - literally push off the ground clap your hands and catch yourself
20 supermen
20 of your favorite ab exercise

RUFIO

8/31/10

25 minute run

I'm putting my barefoot running muscles to the test.

RUFIO

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The Wilderness Downtown

8/30/10 - WOD

STRETCH

Yoga or an equivalent

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The Cove Instrumental

8/29/10 - WOD

TABATA (20 seconds high intensity, 10 seconds rest for 8 sets)

- Burpees
- Superman's (supermen?)
- 2 cones 25 yards apart, cut when you reach one
- Pushups/Situps Alternating
- 2 Jumps Forward, 1 Jump Back (exactly how it sounds. Broad jump forward 2 times as far as you can and then explode backwards one jump. Focus on being quick. Minimize the amount of time that your feet are on the ground.)

Rufio

8/28/10 - WOD

For TIME:

1 mile run

100 ring pushups
60 KB swings
50 pullups
50 45 lb. thrusters

1 mile run

RUF

8/27/10 - WOD

30 minute run

I am too sore and it is too early for me to attempt to do this in my FiveFingers. Maybe in a couple of weeks.

8/25/10 - WOD

Rest Day