9/28/10 - WOD

No, I haven't forgotten about the RUFIO WOD. I'm recovering from 3-4 months of intense exercising. I'm resting my body and restoring some flexibility to the joints, player.

9/26/10 - WOD

I made it 17 miles before my foot started killing me. I think I'm on the path of an overuse injury should I not rest it. That said, it's time for a recovery week. I'm going to be doing yoga and stretching every day this week. I am not going to be lifting weights, running, or using the elliptical until Friday, should all my little knocks heal up. In addition to my foot, something is up with my groin, which I believe to be a result of too many squat-based exercises. Overall, my flexibility needs to improve, and I'm going to use this week to get that done.

RUFIO

9/21/10 - WOD

I think I have a slightly strained groin... As a result, I'm going to go elliptical it up until the birthday celebration extravaganza.

SO

Elliptical

9/20/10

20 minute elliptical

Then 3 rounds for time of:

800 meter run
10-45lb. clean-squat-thruster
15 clap pushups

9/17/10 - WOD 2x

Threesome workout (if you count me).

Fran and Annie

Morning Fran

3 rounds for time of:

21-15-9 reps of:

95 lb. thruster
pullups

Adjust weight accordingly...

Evening Annie

50-40-30-20-10 reps:

Double-unders

Sit-ups

9/16/10 - WOD

Rest Day

9/16/10 - WOD

Pyramid of Burpees and 45 lb. KB swings:

For burpees
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

For KB swings
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2