Friday, May 30, 2008

40 LICKS


Not happy about the hat. Tommy Mac turns one.

How far can you run with an interval program of:

40 INTERVALS OF:
:20 work
:10 rest

Items to assist you with your workout

- A measured 400 meter distance
- An interval timer/watch that will permit a pre programmed intervals totaling 40 sets.

As soon as the work interval ends you must slow to a walk. No jogging. The stopping and starting is part of the challenge.

This will take some planning to measure your running distance. The obvious choice is a measured 400m distance. I strongly suggest a solid warm-up including some build up sprints.

Thursday, May 29, 2008

SPEND YOUR STIMULUS CHECK ON BETTER DUMBBELL FITNESS


Lucy convinced Ricky to spend their stimulus check on Rutman's Dumbbell DVD's

Starting today, individual DVD prices have been reduced on THE GEAR page. Take your extra money to the gas pumps and sqeeze out another gallon.

Wednesday, May 28, 2008

A REAL BEAUTY


I finally got that autographed picture from my favorite model. Britt is heading off on assignment now. Save your energy boys. She is spoken for already.

For time:

20 Get-ups (10right/10left)
20 Burpees
18 Get-ups (9right/9left)
18 Burpees
16 Get-ups (8right/8left)
16 Burpees
14 Get-ups (7right/7left)
14 Burpees
12 Get-ups (6right/7left)
12 Burpees

Loading equals 15% of bodyweight.

Monday, May 26, 2008

HELEN


On this Memorial Day remember the men and women that have made the ultimate sacrifice to protect our country. Take a movement to pause, reflect and honor our fallen friends and neighbors.

3 Rounds for Time:
400M Run
21 Dumbbell Swings (Male athletes 55lbs/ Female athletes 35lbs)
12 Pull-ups

Saturday, May 24, 2008

MORE BY THE POUND?



First went the free meals, pillows, blankets and peanuts. Then came the extra fees for booking over the phone, flying your pet and checking a second bag.

Now, for the first time, a major U.S. airline says it will begin charging many passengers to check even one bag, a move that's angered customers amid predictions that it will spread to other carriers and cause havoc during the peak summer-travel season.

Hit hard with record-high fuel costs and an aging, gas-guzzling fleet, American Airlines, the nation's largest carrier, said Wednesday it will begin charging some domestic economy-class passengers $15 each way for the first checked bag....MORE

For a few years I've wondered how much overload the overweight customer places on an aircraft and the flight crew. They require great assistance in boarding. They also weigh up to twice as much as the average passenger and his baggage.

Would an unfit assessment fly?

Friday, May 23, 2008

MENTIS FUGIT


You will not load the lunges on this workout

4 Rounds for Time:

20 Decline Push-ups (Feet elevated 3 ft)
15 D-ball Slams (males 40lb ball/ females 20lb ball)
10 Weighted Dead Animal Crunch (DAC) (20lb weight of choice)
15 yards Sprint Lunge Technique
400M Run

Wednesday, May 21, 2008

MICROWAVE PET CARRIER


Barb, Doug and Stephanie finished their first section.

How many rounds can you complete in 15:00?

Burpee to Box Jump 7
Barbell Pressing Snatch Balance 7
ABMAT Sit-up 7

Loading Equals your barbell 10RM max.

Monday, May 19, 2008

SWIFT KICK RIB TICKLER


Ole Grady Mac watched this dog trick and coined it the AIREDALE SALUTE.

10 Rounds for time.

-3 Barbell Power Cleans
-3 Barbell Front Squat
-3 Vertical Jumps


Use the same bar for the cleans and the front squats. Loading equals 70% of max. Vertical Jump height should be 12" minimum beyond extended reach.

Friday, May 16, 2008

GLAD TIDINGS AND SEASONAL GREASINGS


Wrestlers must go from a very alert competitive mentality to a relaxed recovery mode during the day. You can't stay "on" or you will be exhausted early during the day.


Select a 400M route. A track or measured distance is one in the same.
Next pick a pair of dumbbells in the 50% of bodyweight for the pair.
Carry 400M drop the bells and run 400 meters. Post the number of rounds completed in 20 minutes.

Wednesday, May 14, 2008

BRAMA BULL


The contralateral dumbbell deadlift is discussed in the latest issue of The Performance Menu.

For time:

Peform 75 Reps of barbell front squat/push press (aka thrusters)
with 50% of your bodyweight.

Monday, May 12, 2008

PONY UP!


Pony up little Rut

How Many Rounds can you complete in 15 Minutes?

DB Hang Clean x 15 reps(Male athletes 2 x 55lbs/Female Athlete 2 x 30lbs)
Push-ups x 15 reps

Scale this load to your current level of strength fitness.

Friday, May 9, 2008

TOUCHED BY AN ANVIL


Grady Mac and J Rut mug it up.

6 x 400 M

Alternate stepping right then left throwing overhead with a 20lb medicine ball. Rest 3:00 between efforts. You should have six times to post.

Wednesday, May 7, 2008

PICKLE JUICE SPRITZER


How Many Rounds can you complete in 15 minutes?

5 Handstand Push-ups
7 Pull-ups

Monday, May 5, 2008

EVERETT


2:54 of Parkour

For Time

400M Run
dumbbell push press 21
Ball Slam 21
400M Run
dumbbell push press 15
Ball Slam 15
400M Run
dumbbell push press 9
Ball Slam 9

Loading Males: 55's/20lb
Females: 30's/16lb

Friday, May 2, 2008

RUNNING CINDY


ON SET NUMBER TWO, STAND ON YOUR LEFT EAR

For Time

800 M Run

5 Pull-ups
10 Push-ups
15 Squats

800 M Run

(Repeat the pull-ups, push-ups and squats 5 rounds)