Thursday, December 31, 2009

Thursday December 31, 2009

Fam-Fit
The Couch Potato Ticket to Bowl Week
  1. Commercial break #1 - 10 PCS (Push-up, Crunch, Squat)
  2. Commercial break #2 - Plank Hold
  3. Commercial break #3 - Break
-Repeat through entire game or show

Note: A couple of years ago, I saw a NFL team preview show. The organization wanted one of their 350 lb. lineman to get down to around 315 over the off-season as he was injury prone and had little to no stamina. The training staff tried in vain, but just did not get much progress with traditional weight/conditioning exercises. The player just hated that traditional stuff and could not get motivated to do the work necessary. Finally, the trainer sat down with the player and asked him what his favorite thing to do was. The player answered what he REALLY liked to do was watch TV. So the trainer made a deal with him. The player could watch all the TV he wanted to, but every commercial break he had to do push-ups, sit-ups and air squats the entire break. The player rolled into training camp at 315 and in the best shape of his life.

Lesson learned: Exercise programs, exercise equipment, exercise videos, etc. are worthless if you don't do them with consistency and intensity. There is no going through the motions with the physical machine that is your body. Over the years, I (as have may others) have found this out the hard way.

Wednesday, December 30, 2009

Rest Day Read: December 30, 2009

Fam-Fit
Rest Day Read
Short Read #1 (SR-1)
Jack London's To Build a Fire

Great winter tale on man's struggle versus nature. This story almost always pops into my head whenever we get a good deep snow to shovel or a real cold snap. Probably one of the stories that really lit the spark on me becoming a reader.
I am sure I had some sort of learning disability as a kid. Probably still do (especially if you ask my people for their opinion). Today, I would probably be in several federally mandated sp. ed programs, but in bygone years at the CTK* they usually would send you down to a learning center, a.k.a storage room, to work with a volunteer doing some special lessons. Once, in 6th grade, I went down to the reading help session and was given a mimeographed copy of To Build a Fire. I sat down at a folding table placed between walls of textbooks boxes and ran my finger and eyes over the first line "Day had broken cold and grey, exceedingly cold and grey...". Everything in the room disappeared. I found myself in the Yukon looking over the shoulder of the "new-comer" in his struggle for survival. I was transformed, the locked door to books kicked open, snapped from its hinges. Life would never be the same again.

* Christ The King Catholic School, Kansas City KS. The 1970's LMC socio-economic landscape of the CTK forced the administrators, teachers and parents to develop a highly innovative, creative school environment. Looking back, it was a school way ahead of its time.

Tuesday, December 29, 2009

Tuesday December 29, 2009

Fam-Fit
I. Turkish Get-Ups
-Alternate R & L for continuous 5 min.
II. Full Back Squats
-300# (or a challenging weight) Max Reps for 5 Rounds

Monday, December 28, 2009

Sunday, December 27, 2009

Sunday December 27, 2009

Fam-Fit
Uggghhhhh!
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings

Saturday December 26, 2009

Fam-Fit
Wii-athalon
I. Play a total of 30 minutes on new Wii-Fit Plus
II. Play a total of 30 minutes of heart thumpers on new Wii Resort.

Friday, December 25, 2009

Friday December 25, 2009

MERRY CHRISTMAS!

Fam-Fit
I. Eat, Drink and Be Merry!



Thursday December 24, 2009

Fam-Fit
I. Plank Holds
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbow Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
II. 2.5K Run

Wednesday, December 23, 2009

Wednesday December 23, 2009

Fam-Fit
Ski Machine Intervals with Push-Up/OH Squats
10 Rounds
0.2 Km ski machine(or jog around block/ride to CCCMS parking lot)
PVC OH Squat (10 reps round 1, 9 reps round 2 ...1 rep round 10)
Push-Up (1 rep round 1, 2 reps round 2 ... 10 reps round 10)

Tuesday December 22, 2009

Fam-Fit
Rest Day

Monday, December 21, 2009

Monday December 21, 2009

Fam-Fit
Kashmir Timing PCS
10 Push-Ups
10 Crunches
10 Squats
-# rounds completed during the playing of the Led Zeppelin classic "Kashmir".

Notes from editor: Kashmir is such a great song. If I ever needed a pro wrestler introduction song is would be the start of Kashmir. If you don't already have Kashmir in your collection, spend the $0.99 and buy the dang thing.
Don't you think everyone should have at least ONE theme song in their life?

Sunday, December 20, 2009

Sunday December 20, 2009

Fam-Fit
M.O.M (move one mile)

Saturday, December 19, 2009

Saturday December 19, 2009

Fam-Fit

I. Float Like a Butterfly...
  1. Pull-Ups (max reps)
  2. Sandbag Hop-Ups (5 reps of full back squat, explode to box jump)
II. Sting Like a Bee...
  1. Deadlift (300lbs. max reps)
  2. Heavy Bag Jab, Jab, Punch (20 R,R, L then 20 L,L,R)
-4 Rounds AFAP (as fast as possible without losing form)

Friday, December 18, 2009

Friday December 18, 2009

Fam-Fit
Gym Jones Six Way Barbell Complex

Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Finish with Push-up
Perform 6 sets at the following weights and reps:
3 reps each @ 95#
3 reps each @ 95#
3 reps each @95#
2 reps each @115#
2 reps each @115#
1 rep each @135#

-modify weights as needed.
-work AFAP (as fast as possible without losing form)

Wednesday, December 16, 2009

Thursday December 17, 2009

Fam-Fit
What the heck...
Handstand Practice
I know, I know, I know. Old fat guys should not attempt to perform handstands. Especially old fat guys who couldn't jump rope until adulthood (and whose ability to snap one's fingers is still a matter of debate amongst his family) should probably not attempt to perform handstands. But, a year ago, a dead hang pull-up was impossible, a squat clean ridiculous, so hopefully in 12 months a handstand push-up will be in my bag of tricks. Wish me luck, I am going in...

Tuesday, December 15, 2009

Wednesday December 16, 2009

Fam-Fit
1. Wii Fit Long Course Run
2. 20 Push-Ups
-4 Rounds

Tuesday December 15, 2009

Fam-Fit
Olympic Lift Repetitions
20 Sets of 1 rep
-break down choice of Oly lift technique into parts and work up the rep ladder for technical improvement leading to perfect repetition by end of the ladder.
Remember: Form over weight until form is perfect.
  1. Clean & Jerk (Clean, Front Squat, Split/Push Jerk)
  2. Snatch (Power Pull, Muscle Snatch, OH Squat)

Monday, December 14, 2009

Monday December 14, 2009

Fam-Fit
Uuugghhh....
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings

Sunday, December 13, 2009

Sunday December 13, 2009

Fam-Fit
Time Trial
5.0 mile airdyne type stationary bike

Saturday, December 12, 2009

Friday, December 11, 2009

Friday December 11, 2009

Fam-Fit
Tabata Trio
Pick 3 exercises and perform a Tabata timed session on each. A Tabata timed session is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Record reps completed for each round. To score, you add up the lowest rep total per round of each exercise OR add up the total number of reps in all 8 rounds for each exercise.

Wednesday, December 9, 2009

Thursday December 10, 2009

Fam-Fit
Up and Down and All Around
20 minutes on treadmill, one of preset programs that adjusts speed and incline at intervals. That is the Up and Down part. The All Around is to try to turn and sidestep walk or carioca at the VERY LOW SPEEDS*.
*NOTE: This part is not recommended for anyone else to try due to eminent threat of treadmill fall injury, it is a true "DO NOT TRY THIS AT HOME" movement. I read somewhere in Men's Fitness, I think, that this is part of Reggie Bush's training regiment, except that he catches objects, while turning and walking/running. For me, it is just comedy of fat, old guy just about falling on his ass in front of laughing teenage children.

Wednesday December 9, 2009

Fam-Fit
Snow Day Squats
5 sets of 3

Tuesday, December 8, 2009

Tuesday December 8, 2009

Fam-Fit
Snow Day = Shovel Workout
Shoveled driveway and sidewalks twice so far with about 4 inches of beautiful snow day snow each time. Get the heart rate up and keep it going until cement is showing. True "functional" fitness.

Monday, December 7, 2009

Monday December 7, 2009

Fam-Fit
Rest Day
Not really, have to do yesterday's swing workout. There was little or no motivation after watching the Kansas City Chiefs get lambblasted by the Broncos at Arrowhead yesterday. It sucked the life out of me. As an ex-offensive line and defensive football coach, watching the Chiefs is the equivalent of sticking push pins into your eyes...
Why are my teams so bad?!!!!!!
Why must I be tormented?!!!!!!
But, on a positive note, I did not break anything, I did not curse, I did not throw anything...seriously, I didn't.

Sunday, December 6, 2009

Sunday December 6, 2009

Fam-Fit
Swings
Rounds of 15 repetitions
15 minutes continuous

Saturday, December 5, 2009

Saturday December 5, 2009

Fam-Fit
I. Ski Machine
2K
II. GH Developer
Sit-Ups
Back Extensions
21-15-9

Thursday, December 3, 2009

Friday December 4, 2009

Fam-Fit
Sandbags are Good
Clean sandbag and carry 200m as prescribed
  1. Zercher clean and carry
  2. Clean to right shoulder and carry
  3. Clean to left shoulder and carry
  4. Clean to jerk, hold and carry
  5. Continental clean and carry

Wednesday, December 2, 2009

Thursday December 3, 2009

Fam-Fit
Warm-Up: Jump Rope
Deadlift: 5 sets of 3

Wednesday December 2, 2009

Fam-Fit
Active Rest Day
Warm up with hurdle routine
  • Forward right then left
  • Backward right then left
  • Sideway forward right then left
  • Sideway under right then left
200 punches total on heavy bag and speed bag

Tuesday, December 1, 2009

Tuesday December 1, 2009

Fam-Fit
IWT
I.
Stationary Bike full speed for 1:00
Gorilla Deadlift for 1:00
Rest 1:00
Repeat 3x
Rest 3:00
II.
Alternate DB Press for 1:00 (light DBs)
Quick Step Ups alternate for 1:00
Rest 1:00
Repeat 3x

Monday, November 30, 2009

Monday November 30, 2009

Fam-Fit
S&S (Swings & Squats) Variation
21-15-9 reps/round
Weight Swings
Goblet Squats

Sunday, November 29, 2009

Sunday November 29, 2009

Fam-Fit
Uphill Both Ways
-on treadmill, incline max, speed as fast as you can go for 15 minutes.

Saturday, November 28, 2009

Saturday November 28, 2009

Fam-Fit
Row machine workout modified from Coach Rutherford's Fitness Conduit page. Check out the link in the left hand column and subscribe to his newsletter for great training information. With any luck, his MEBB training program is going to be my Christmas present to me from me.

Warm-Up

I. M.E. Dips 3-3-3-1-1-1

Rest 5:00

II. Row Machine
50 Row Strokes

-1:00 Rest
40 Row Strokes
-1:00 Rest
30 Row Strokes
-1:00 REST
20 Row Strokes

Friday November 27, 2009

Fam-Fit
M.O.M (Move a mile)

Thursday, November 26, 2009

Thursday November 26, 2009

Happy Thanksgiving!
Fam-Fit
I. Turkey Circuit
  1. Scoop mashed potatoes onto plate
  2. Fork turkey breast onto plate
  3. Lift stuffing onto plate
  4. Cover with gravy
  5. Fill in empty spots with various veggies
  6. Empty plate into mouth, chew until jaw muscle failure.
-2 rounds


II. Pumpkin Circuit
  1. Cut pumpkin pie into eight pieces
  2. Clean piece from pan to plate
  3. Full drop spoonful of whipped cream onto pie
  4. Press one forkful at a time to mouth
-2 rounds


III. Wii-athalon

  1. Wii Fit Island Run
  2. Wii Fit Super Hula Hoop
  3. Wii Sports Boxing (3 matches in a row)

Wednesday, November 25, 2009

Wednesday November 25, 2009

Fam-Fit
Circuit Circus
50 Rope Jumps
40 Row Strokes
30 Around the World (15 each direction)
20 Figure 8 (10 each direction)
10 Weighted Lunges (each leg)
-4 Rounds

Tuesday, November 24, 2009

Monday, November 23, 2009

Monday November 23, 2009

Fam-Fit
Pressing Issues
Pick a weight on barbell and use it throughout.
Adjust weight only if necessary
.
2 Standing Press
3 Push Press
4 Push Jerk
5 Thrusters (Front Squat to Push Press)
- Complete sequence and repeat for a total of 5 rounds.

Sunday, November 22, 2009

Sunday November 22, 2009

Fam-Fit
400 m run
10 Burpees
400 m run
20 Squats
400 m run
10 Burpees
400 m run
20 Squats

Saturday, November 21, 2009

Saturday November 21, 2009

Fam-Fit
Time Trial
5.0 mile stationary bike

Friday, November 20, 2009

Friday November 20, 2009

Fam-Fit
20 Rounds
I. Developmental Full Cleans

-light weight, focus on technique development.
II. Hang-Ups - 2 reps

Thursday, November 19, 2009

Thurday November 19, 2009

Fam-Fit
Rest Day
Work on clean skill work for 10 minutes. Following the clean teaching progression video from Jeff Martin at CrossFit Kids. The folks at CrossFit Kids have a true gift for breaking down complex exercise movements into simple terms that are understandable, coach-able and perform-able.
Also a link to the latest Bill Starr article from CrossFit Journal about teaching/learning progression for the Full Clean. A master is called a master for a reason.

video

Wednesday November 18, 2009

Fam-Fit
M.O.M (move a mile)

Tuesday, November 17, 2009

Tuesday November 17, 2009

Fam-Fit
30 Rep Sprints
Deadlift 225#
Push Press 95#

Monday, November 16, 2009

Monday November 16, 2009

Fam-Fit
Uphill Both Ways
Treadmill for 20 min., as fast as you can go, incline set to max.

Sunday, November 15, 2009

Sunday November 15, 2009

Fam-Fit
All on the Chiefs
10 Push-Ups
10 Crunches
10 Squats

-1 round for every point Chiefs score today @ Oakland, if they win.
-1 round for every point Chiefs allow today @ Oakland, if they lose.

Saturday, November 14, 2009

Thursday, November 12, 2009

Friday November 13, 2009

Fam-Fit
Friday the 13th
Greatest Day Ever Workout
13 Squats in honor of Hays kid #1
13 Pull-ups in honor of Hays kid #2
13 Minutes Sandbag Carry in honor of Hays kid #3

Thursday November 12, 2009

Fam-Fit
Time Trial (pick a challenge and do it for time)

MPH-100 swings at 50 lbs.

Wednesday, November 11, 2009

Wednesday November 11, 2009

Fam-Fit
Veteran's Day
35 Row Strokes or Sumo Deadlift High Pulls
Max Rep Pull-Ups
-4 Rounds

Tuesday, November 10, 2009

Tuesday November 10, 2009

Fam-Fit
5 Set of 5
  1. Bench Press
  2. Standing Press
  3. Knee Jumps

Monday, November 9, 2009

Monday November 9, 2009

Fam-Fit
I. PVC-IT
  • 75 Front Squats
  • 75 OH Squats
II. M.O.M (move a mile)

Sunday, November 8, 2009

Sunday November 8, 2009

Fam-Fit
Rest Day
Chiefs @ Jaguars
Well coached football teams should look considerably better after a bye-week. Big test today for the new coaching staff. Hopefully, they will be more on the same page, more organized and perhaps resemble a NFL football team, win or lose.

Friday, November 6, 2009

Saturday November 7, 2009

Fam-Fit
Warm-up:
Mobility stretches with hurdles or sawhorses
Over: Front, Back, Side
Under: Front, Back, Side

Jumping Jehosaphat
A. Agility Ladder

  1. Single Step
  2. Double Step
  3. Bunny Hop
  4. Slalom Hop
  5. Waltz Step
  6. Lateral Step
  7. Scissor Step
B. Cone Hops (5 Cones ~3 ft. apart)
  1. Linear (Down and Back) - Forward, Side
  2. Stationary (10 back and forth side hops)
C. 10x Weighted Step-Ups
-Weight above head, step up to parallel thigh and drive up.

D. 10x Box Jump --> Depth Jump -->Horizontal Broad Jump
-Jump up to box, depth jump then broad jump as far out as you can.

E. 10x Squat Jumps
-Full squat then explode as high as you can go and clap hand above head.

Friday November 6, 2009

Fam-Fit
Tae-Bo
Yep, got one of the old videos out, put it in the PS2 and tried, really tried. After 30 minutes, only one conclusion was reached: 45 year old fat ex-lineman are not the target audience for Billy Banks and the Tae-Bo program. Amen, brother.

Thursday, November 5, 2009

Thursday November 5, 2009

Fam-Fit
100 Reps
-pick an exercise and perform 100 repetitions.

Wednesday, November 4, 2009

Wednesday November 4, 2009

Fam-Fit
  1. Run 400 m
  2. 25 Push-Ups
  3. Run 400 m
  4. 25 Air Squats
  5. Run 400 m
  6. 25 Push-Ups
  7. Run 400 m
  8. 25 Air Squats
For time

Monday, November 2, 2009

Sunday, November 1, 2009

Sunday November 1, 2009

Fam-Fit
POWER HOUR
Do something or a combination of somethings for 60 minutes.

Saturday, October 31, 2009

Saturday October 31, 2009

Happy Halloween Fam-Fit
  1. Pick& perform 6 favorite Wii-Fit activities
  2. M.O.M (Move-A-Mile, e.g. by trick or treating)
  3. 10 stationary lunges for each candy bar eaten

Friday, October 30, 2009

Friday October 30, 2009

Fam-Fit
Tabata-Trio: 3 Faves
Pick a trio exercise and perform a Tabata Interval workout.

Tabata Interval explanation from the awesomeness of www.crossfit.com:
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Add the Tabata score for each of the exercises together to get the final score.

Thursday, October 29, 2009

Wednesday, October 28, 2009

Thanks for the video, McIntosh!

#58 Luke McIntosh (CCCHS Bubba Lineman, Center, 2003-2006) sent this video link to me the other day. Luke was one of the many undersized offensive lineman we had over the years. But the kid had a motor like no other, he refused to get beat like no other and he was intelligent. He and Matt James were two extremely intelligent linemen who constantly challenged me as a coach to make blocking "logical" and "fit". I liked the smart lineman, not necessarily book smart, but lineman smart. They made me a better coach. They made me design blocking schemes that were simple enough for a third grader to understand, but exquisite enough to give an athletic, undersized offensive line (like us) a distinct advantage. They forced me to rethink traditional strength and condition, they forced me to design programs that turned their smaller bodies into weapons. Man, that was fun!

Thanks, McIntosh! I would like to say I have never used any of these excuses, but I have used more than my share. I would like to say I have never heard any of these excuses, but I have heard more than my share.

Video Link: Matt Scott, Nike "NO EXCUSES" commercial

Tuesday, October 27, 2009

Wednesday October 28, 2009

Fam-Fit
Wii-athalon

  1. Wii Fit Island Run
  2. Wii Fit Super Hula Hoop
  3. Wii Sports Boxing (3 matches in a row)

Tuesday October 27, 2009

Fam-Fit
Hammy Hell (10,20,30,40,50)
10 Straight Leg Deadlifts
20 Weight Swings
30 GH Developer (15 Sit-ups, 15 Back Extensions)
40 Rope Jumps
50 Towel Shakes

-3 Rounds for Time

Monday, October 26, 2009

Monday October 26, 2009

Fam-Fit
Time Trial
5.0 mile stationary bike

Sunday, October 25, 2009

Sunday October 25, 2009

Fam-Fit
Ladder-Up: Power Cleans
7 sets of 1 rep

Saturday, October 24, 2009

Thursday, October 22, 2009

Friday October 23, 2009

Fam-Fit
Uphill Both Ways
-Half a mile on treadmill with 2lb. weights in hands.
-Incline: set to highest incline available.
-Speed: as fast as you can handle.

Thursday October 22, 2009

Fam-Fit
Rumble in the Jungle
-3 Rounds (21-15-9)
  1. 225# Deadlift
  2. Heavy Bag (R/R/L then L/L/R equals 1 rep)
  3. Speed Bag (Right then left then alternate for the # of reps)
  4. Jump Rope

Wednesday, October 21, 2009

Wednesday October 21, 2009

Fam-Fit
Continuous Circuit
5 High Pulls @ 135#
OH Walking Lunges - 10m
15 GH machine sit-ups
15 GH machine back extensions
Agility Ladder -single, double, waltz and bunny hop step
-Record rounds in 20 minutes

Tuesday, October 20, 2009

Tuesday October 20, 2009

Fam-Fit
Active Rest Day
-Bike route, medium effort with maximum pedaling.

Monday October 19, 2009

Fam-Fit
Weight Swings
-10 minutes continuous, sets of 10
-Record number of rounds completed

Sunday, October 18, 2009

Sunday October 18, 2009

Fam-Fit
Double Up Day
  1. M.O.M (move a mile)
  2. Turkish Get-Ups (5 min. continuous with 25# bar)

Saturday October 17, 2009

Fam-Fit
Off day for trip to see new addition to the familia.

Friday, October 16, 2009

Friday October 16, 2009

Fam-Fit
F.U.N.
50 Rope Jumps
40 Towel Shakes
30 GH Sit-up/GH Extensions (15 each)
20 Weight Swings 45#
10 Hang Cleans 135#
-4 Rounds for time

Wednesday, October 14, 2009

Thursday October 15, 2009

Fam-Fit
Rest Day
Good day for a rest day. We are hosting NCKL XC and VB is playing @ Abilene. This should be "active" rest...

Tuesday, October 13, 2009

Wednesday October 14, 2009

Fam-Fit
Deadlifts - 3 Reps @ 300 lbs.
Pull-Ups -Max reps
-5 Rounds

Tuesday October 13, 2009

Fam-Fit
  1. Run 400 m
  2. 25 Push-Ups
  3. Run 400 m
  4. 25 Air Squats
  5. Run 400 m
  6. 25 Push-Ups
  7. Run 400 m
  8. 25 Air Squats
For time

Monday, October 12, 2009

Monday October 12, 2009

Fam-Fit
Weighted Walk (30 minutes minimum)
Load in backpack = 50#

Sunday, October 11, 2009

Sunday October 11, 2009

Fam-Fit
Ski Machine Intervals with Push-Up/Air Squats
10 Rounds
0.2 Km ski machine (or jog around block or ride to CCCMS parking lot and back)
Air Squat (10 reps round 1, 9 reps round 2 ...1 rep round 10)
Push-Up (1 rep round 1, 2 reps round 2 ... 10 reps round 10)

Saturday, October 10, 2009

Friday, October 9, 2009

Friday October 9, 2009

Fam-Fit
Olympic Lift Combinations
  • Clean & Jerk (Clean to Front Squat to Jerk)
  • Snatch( Hang Snatch to OH Squat)
-7 sets of 1 rep

Thursday October 8, 2009

Fam-Fit
5K Run/Walk (or combination thereof.)

Tuesday, October 6, 2009

Wednesday October 7, 2009

Fam-Fit
Push-Pull-Punch
-21-15-9
  1. Push Press 95 lb.
  2. Pull-Up
  3. Punch Heavy Bag + Speed Bag

Monday, October 5, 2009

Tuesday October 6, 2009

Fam-Fit
Power Trio (5 Sets of 5)
Squat
Bench Press
Deadlift

Monday October 5, 2009

Fam-Fit
Rest Day

Sunday, October 4, 2009

Sunday October 4, 2009

Fam-Fit
Power Hour (60 minutes of activity)

Saturday, October 3, 2009

Saturday October 3, 2009

Fam-Fit
Man vs Hill
20 Swings
Sandbag Shoulder Carry
- Forward walk/run up hill
- Backward walk down hill
4 rounds for time

Friday October 2, 2009

Fam-Fit
Time Trial
5.0 mile stationary bike

Thursday, October 1, 2009

Thursday October 1, 2009

Fam-Fit
Ladder-Up: Snatch
-7 sets of 1 rep. Working for perfect form over maximum weight.
-can substitute Power Snatch/OH Squat combo movement.

Wednesday, September 30, 2009

Wednesday September 30, 2009

Fam-Fit
Rest Day
Put in a toilet day (with major help from Coach Lane).
That doesn't that sound like resting now, does it?
But a new seat in the office is a good thing...

Tuesday September 29, 2009

Fam-Fit
Wii-athalon

  1. Wii Fit Island Run
  2. Wii Fit Super Hula Hoop
  3. Wii Sports Boxing (3 matches in a row)

Monday, September 28, 2009

Monday September 28, 2009

Fam-Fit
Turkish Get-Ups
5 minutes continuous with bar.
1 rep right, 1 rep left...

Sunday, September 27, 2009

Sunday September 27, 2009

Fam-Fit
PVC-IT
75 OH Squat with PVC pipe
75 Front Squats with PVC pipe

Saturday September 26, 2009

Fam-Fit
M.O.M (Move a Mile)

Friday September 25, 2009

Fam-Fit
Rest Day

Thursday, September 24, 2009

Thursday September 24, 2009

Fam-Fit
I. Plank Holds

  1. Push-Up Holds: 5 sets of 30 second holds.
  2. Elbow Planks: 5 Creature Holds 10 seconds hold each position.
II. Shoulder Molder
15 minutes of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.
  1. 10x Around the World (around waist) Right Direction.
  2. 10x Around the World (around waist) Left Direction.
  3. 10x Figure 8 (around legs) Right Direction.
  4. 10x Figure 8 (around legs) Left Direction.
  5. 10 x Russian Chops (swing weight from hip to high above head to opposite hip back to above head for one rep)

Wednesday, September 23, 2009

Wednesday September 23, 2009

Fam-Fit
  1. 30 Rep Time Trial: High Pulls @ 135 lbs.
  2. 15 (5 right shoulder, 5 left shoulder, 5 back) Sandbag Squats. 3 Rounds.

Tuesday, September 22, 2009

Tuesday September 22, 2009

Fam-Fit
Time Trial
Air Dyne Stationary Bike 5.0 miles

Monday, September 21, 2009

Monday September 21, 2009

Fam-Fit
  1. Max Rep Pull-Ups
  2. 30 sec. High Ring L-Hold
  3. 30 sec. Plank Hold
  4. 5x Ab Roller (full extension, hold, back to start).
5 rounds

Sunday, September 20, 2009

Sunday September 20, 2009

Fam-Fit
Rest Day
Well not complete rest. It's Raiders at Chiefs today. No matter how bad the teams are, it is always a battle. Here there will be jumping up and down. There will be cussing. There will be throwing things across the room. There will be the classic kick of the ottoman that has it sliding across the living room floor. It is Chiefs/Raiders. I love both teams and at times I hate both teams. But when they play it is always and has always been something special.
I love the football.

Saturday, September 19, 2009

Saturday September 19, 2009

Fam-Fit
30 rep sprints for time
  1. Hang Cleans 135#
  2. Back Squats 225#

Friday, September 18, 2009

Friday September 18, 2009

Fam-Fit
Weight Swings
  • 15 minutes continuous with full range of motion every rep.
  • 10 reps, record a mark on board then repeat.
  • Score is total number of rounds completed in 15 minutes.

Wednesday, September 16, 2009

Thursday September 17, 2009

Fam-Fit
Quad After the Quad (Post JV VB)
5 Reps Pull-Ups
5 Reps Ring Push-Ups
5 Reps Knees to Elbows
5 Reps Ring Dips
-4 Rounds

Wednesday September 16, 2009

Fam-Fit
Power Hour: Treadmill
5 minutes: Warm-up
15 minutes: Uphill Both Ways (incline max)
40 minutes: Whatever, however to keep moving.
Record total distance and calories.

Monday, September 14, 2009

Tuesday September 15, 2009

Fam-Fit
Rest Day

Monday September 14, 2009

Fam-Fit
Rumble in the Jungle
-3 Rounds (21-15-9)
  1. 225# Deadlift
  2. Heavy Bag (R/R/L then L/L/R equals 1 rep)
  3. Speed Bag (Right then left then alternate for the # of reps)
  4. Jump Rope

Sunday, September 13, 2009

Sunday September 13, 2009

Fam-Fit
Time Trial
50 Row Strokes on Row Machine
50 Air Squats
50 Weight Swings
50 MB Slams


Note: Mrs. CoachHays split the med ball in two doing her ball slams. I advised her to get off the juice. Maybe she needs to try yoga or belly dancing as a less violent and damaging method of exercise.

Friday, September 11, 2009

Saturday September 12, 2009

Fam-Fit
Pressing Issues
Pick a weight on barbell and use it throughout.
Adjust weight only if necessary
.
2 Standing Press
3 Push Press
4 Push Jerk
5 Thrusters (Front Squat to Push Press)
- Complete sequence and repeat for a total of 5 rounds.

Thursday, September 10, 2009

Friday September 11, 2009

Fam-Fit
Sit for 10 minutes, reflect and pray on Sept. 11, 2001.
Remember just how good it is to be an American and how we should work to be the best American that each of us can be.


Hold It!
A. 8:00 minute overhead weight hold
Rest as needed to 8:00 minutes
B. 4:00 minute squat hold with weight in rack position
Rest as needed to 4:00 minutes
C. 8:00 minutes gorilla-style dead hang weight hold
Rest as needed to 8:00 minutes

Thursday September 10, 2009

Fam-Fit
Rest Day

Wednesday, September 9, 2009

Wednesday September 9, 2009

Fam-Fit
PCS (Push-up, Crunch, Squat movement combinations)
10 Push-Ups
10 GH Sit-Ups
10 OH PVC Squats
-Record # rounds completed in 20 minutes




Tuesday, September 8, 2009

Monday, September 7, 2009

Monday September 7, 2009

Fam-Fit
Wife's Choice
Since it is a holiday, Mrs. CoachHays gets to pick the Fam-Fit for today. Her first comment on being given such high authority and duty, "Paybacks are hell." Joy, pure joy. Sure hope it has nothing to work with housework...

Sunday, September 6, 2009

Sunday September 6, 2009

Fam-Fit
IWT

Group I (2 Rounds)
  1. One-handed cleans, 5 Reps each hand.
  2. 50 Rows
  3. Rest 1 minute
Group II (2 Rounds)
  1. Muscle Snatch, 10 Reps
  2. Punch Heavy Bag for 45 sec.
  3. Rest 1 minute
Group III (2 Rounds)
  1. 20 Swings
  2. 10 GH Sit-ups, 10 GH Back Extensions
  3. Rest 1 minute
Rest between groups a total of 3 minutes.

Saturday, September 5, 2009

Thursday, September 3, 2009

Friday September 4, 2009

Fam-Fit
Clean & Jerk
Ladder-up 7 sets of 1 rep. Add 10 lbs minimum each rep to max.

Wednesday, September 2, 2009

Thursday September 3, 2009

Fam-Fit
A. Deep Squats
5 sets of 3 @Heavy Load

B. Wii-athalon

  1. Wii Fit Island Run
  2. Wii Fit Super Hula Hoop
  3. Wii Sports Boxing

Tuesday, September 1, 2009

Wednesday September 2, 2009

Fam-Fit
Turkish Get-Ups
5 minutes continuous with bar.
1 rep right, 1 rep left...

Tuesday September 1, 2009

Fam-Fit
Hammy Hell (10,20,30,40,50)
10 Straight Leg Deadlifts
20 Weight Swings
30 GH Developer (15 Sit-ups, 15 Back Extensions)
40 Rope Jumps
50 Towel Shakes

-3 Rounds for Time

Monday, August 31, 2009

Saturday, August 29, 2009

Sunday August 30, 2009

Fam-Fit
A. M.O.M (Move a mile)
B. Skill Development: Handstands

Saturday August 29, 2009

Fam-Fit
3 Reps OH Squat
Max Reps Pull-Ups

-5 Rounds

Thursday, August 27, 2009

Friday August 27, 2009

Fam-Fit
I. Plank Holds
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbow Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
II. Shoulder Molder
15 minutes of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.
  1. 10x Around the World (around waist) Right Direction.
  2. 10x Around the World (around waist) Left Direction.
  3. 10x Figure 8 (around legs) Right Direction.
  4. 10x Figure 8 (around legs) Left Direction.
  5. 10 x Russian Chops (swing weight from hip to high above head to opposite hip back to above head for one rep)

Thursday August 27, 2009

Fam-Fit
Gym Jones Six Way Barbell Complex

Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat
Finish with Push-up
Perform 6 sets at the following weights and reps:
6 reps each @ 75#
5 reps each @ 95#
4 reps each @105#
3 reps each @115#
2 reps each @125#
1 rep each @135

-modify weight as needed.

Tuesday, August 25, 2009

Wednesday August 26, 2009

Fam-Fit

Rest Day

Tuesday August 25, 2009

Fam-Fit

Bike 30 min. @ mid-high range pace.

Monday, August 24, 2009

Monday August 24, 2009

Fam-Fit

MB Mania
3 Rounds of 10 Reps each.
  1. Wall Ball Shots
  2. MB Clean and Chest Pass
  3. MB Swing and Underhand Toss
  4. Right Side Throw
  5. Left Side Throw
  6. Slammers
  7. GH Sit-up Wall Ball Shot
  8. GH Back Extension with MB Toss & Catch

Saturday, August 22, 2009

Sunday August 23, 2009

Fam-Fit

Fran Jr.
15-12-9*
Thrusters (Front Squat to Push Press)
Pull-Ups

*First round 15 thrusters then 15 pull-ups
Second round 12 thrusters then 12 pull-ups
Third round 9 thrusters then 9 pull-ups

Saturday August 22, 2009

Fam-Fit

Hang Cleans
Ladder-Up 7 sets of 1 rep. Go to max, then back down if necessary to complete all 7 sets.

Friday, August 21, 2009

Friday August 21, 2009

Fam-Fit

Active Rest Day

e.g. Weighted Power Walk

Wednesday, August 19, 2009

Thursday August 20, 2009

Fam-Fit
Warm-up:
Mobility stretches with hurdles or sawhorses
Over: Front, Back, Side
Under: Front, Back, Side

Jumping Jehosaphat (or Mrs. Coach Hays HATES this!)
A. Agility Ladder
  1. Single Step
  2. Double Step
  3. Bunny Hop
  4. Slalom Hop
  5. Waltz Step
  6. Lateral Step
  7. Scissor Step
B. Cone Hops (5 Cones ~3 ft. apart)
  1. Linear (Down and Back) - Forward, Side
  2. Stationary (10 back and forth side hops)
C. 10x Weighted Step-Ups
-Weight above head, step up to parallel thigh and drive up.

D. 10x Box Jump --> Depth Jump -->Horizontal Broad Jump
-Jump up to box, depth jump then broad jump as far out as you can.

E. 10x Squat Jumps
-Full squat then explode as high as you can go and clap hand above head.

Wednesday August 19, 2009

Fam-Fit

Time Trial
Pick a new challenge or repeat the same challenge from Tuesday 8-4-09 for time. Record results and compare times.
  • Suggestions: 5.0 mile stationary bike, 1.0 mile run, church hill bike route.

Monday, August 17, 2009

Tuesday August 18, 2009

Fam-Fit
I. Hang Snatch
-Ladder-up 7 sets of 1 rep. Go to max, then back down weight to finish all 7 sets, if necessary.
II. 1-2-3 PSR's
-Record # rounds in 15 minutes)
5x Push-ups (Modify as needed)
10x Squats (PVC OH, Front or Back)
15x Rows

Sunday, August 16, 2009

Monday August 17, 2009

Fam-Fit
Popeye

1. Deadlift
- 5 Reps at body weight. Focus on perfect form over weight.
2. Hang-Ups
-5 Reps on Rings. Curls knees up to shoulders.
3. Farmer Walk
- 20 yards D&B(down and back).
4. Jump Rope - 30 Reps

3 Rounds, rest 2 minutes between rounds.


Coach Hays post-workout note: I stink jumping rope. I mean I am terrible. It is one of those kids skills I never quite got the hang of. I can't snap my fingers, I didn't develop a decent ability to whistle until almost a teenager and I completely suck at cartwheels. My family finds these quirks quite funny. But, in my defense, I could always hit the crap out of a baseball, block my ass off in football and carry heavy stuff around. I am a lineman to the very core.


Sunday August 16, 2009

Fam-Fit
Rest Day or Make-Up Day

Saturday, August 15, 2009

Friday, August 14, 2009

Friday August 14, 2009

Fam-Fit
PVC-IT
-75 Total Front Squat with PVC pipe
-75 Total OH Squat with PVC pipe
I usually break it down to 6 sets 10 reps of each and the last set goes 15 reps of each.
Towel Shakes
-75 Reps continuous, as in, no stopping. Hands go above head and below belly button every time.

Thursday, August 13, 2009

Thursday August 13, 2009

Fam-Fit
I. Pull-up Ladder: Reps per minute to failure.
Note: Modify Pull-up as needed.
-Perform 1 pull-up for minute 1, 2 pull-ups for minute 2, 3 pull-ups for minute 3, 4 pull-ups for minute 4, etc. until you can't perform the required number of pull-ups for that particular minute. Record results.

II. Ring Dip Ladder: Reps per minute to failure
Note: Modify Pull-up as needed
.

-Perform 1 ring dip for minute 1, 2 ring dips for minute 2, 3 ring dips for minute 3, 4 ring dips for minute 4, etc. until you can't perform the required number of ring dips for that particular minute. Record results.

Wednesday, August 12, 2009

Wednesday August 12, 2009

Fam-Fit
30 Rep Sprints
For Time:
30 Gorilla-Style Deadlifts
30 High Pulls or Hang Cleans
30 GH Sit-Ups
30 GH Back Extensions
30 Towel Shakes

Monday, August 10, 2009

Tuesday August 11, 2009

Fam-Fit
Rest Day

Monday August 10, 2009

Fam-Fit

Ski Machine Intervals with Push-Up/Air Squats
10 Rounds
0.2 Km ski machine (or jog around block or ride to CCCMS parking lot and back)
Air Squat (10 reps round 1, 9 reps round 2 ...1 rep round 10)
Push-Up (1 rep round 1, 2 reps round 2 ... 10 reps round 10)

Sunday August 9, 2009

Fam-Fit

Moving Day for CG
Hauling furniture, boxes, etc. up three floors on a hot humid Kansas Sunday. Beautiful.

Saturday, August 8, 2009

Saturday August 8, 2009

Fam-Fit

Planks Holds
I like to work three different basic plank holds. Elementary starting position is from the knees, advanced starting position is from the toes. Start simple, learn the moves, then increase intensity. Planks develop the abdominal core muscle group. Coach Dan John (page 3 of newsletter) just about explains it best when he equated the core abdominal muscles to chain link fencing wrapped around your torso.
  1. The first is the old school Push-Up Plank. Just like your junior high PE teacher/coach used to scream at you about "eyes up!, flat back!, hold it!, get your ass down!, don't bounce!, etc.". Get into push-up position and hold it with arms locked or at varying degrees of arm bend. Hold for a given amount of time or until you become so shaky you can't keep any form of control or stability.
  2. The second is Elbow Planks. Similar to Push-Up Planks, except your forearm arm flat on ground, hands in fists with thumbs pointing upward. For a variation we do Creatures. Creatures start in middle elbow plank position, then roll to right forearm with left hip and hand pointing upward. Roll back to middle start position, hold, then roll to left forearm with right hip and hand pointing upward. Hold for a 5-30 second period at each position. We also do Creature Push-Ups, where we start in push-up plank position and perform a push-up each time we roll back to the middle.
  3. The third is Extension Planks. I believe a version of these earned me the nickname "Satan" during summer conditioning back in 2004. For Extension Planks, one basically walks hands (or rolls with a Ab Wheel) out above head as far as possible, holding good stable flat back. A important technical note is to make sure back is flat and entire abdominal core is fired, giving us the "chain link fence" level of stability. A variation of extension planks is the Walk-Out, where the aforementioned "Satan" nickname first originated. For the Walk-Out, stand up straight and tall, exhale and touch toes to get palms flat on floor. From this position, keep legs straight and start walking hands out until both are extended over head or until breech of stability point is reached. Walk hands back, keeping legs straight, to start position. Repeat.
Today's Plank Workout
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbo Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.

Friday, August 7, 2009

Friday August 7, 2009

Fam-Fit

A. First Shift (Persons under 20 with social engagements)
Wii-athalon
Warm-up with 3 Wii-Fit Yoga exercises
I. Wii-Fit: Island Run (hold controller in hand) and record time.
II. Wii-Fit: Super Hula-Hoop (6 min.) and record score.
III. Wii-Sports: Boxing. 2 consecutive boxing matches against computer-assigned opponent or partner. Record level and your record in each match.
Perform Wii-athalon straight through with minimal break times. You can work in pairs, and have even more fun fighting each other!

B. Second Shift (The 20+ household demographic)
MB Mania
3 Rounds of 10 Reps each.
  1. Wall Ball Shots
  2. MB Clean and Chest Pass
  3. MB Swing and Underhand Toss
  4. Right Side Throw
  5. Left Side Throw
  6. Slammers

Thursday, August 6, 2009

Thursday August 6, 2009

Fam-Fit
We're going to get some squats in today, so that everyone is over the soreness for the Sunday move of College Girl.

Beam Me Up, Squatty!
I. Deep Back Squats (Yes dear, we are using a weighted bar!)
-full squat with a pause at the bottom, followed by a drive up off the heels.
  • 5 sets of 5 reps, increase 10+ lbs. per rep.
II. Weighted Step-Ups
-thigh parallel to floor then drive foot down forcing body up.
  • 5 sets of 5 reps with each leg.
III. 1-Leg Squats
-Foundation (technique) work, start in down position then work up to eventual full range of movement.
  • 2 sets of 5 reps with each leg.

Tuesday, August 4, 2009

Wednesday August 5, 2009

Fam-Fit

Rest Day

Tuesday August 4, 2009

Fam-Fit

Time Trial
Pick challenge and do for time. Record results.
  • Suggestions: 5.0 mile stationary bike, 1.0 mile run, church hill bike route.

Monday, August 3, 2009

Monday August 3, 2009

Fam-Fit

30 Minutes of Movement
Choose one or several exercises and perform 30 minutes continuous work.

Saturday, August 1, 2009

Sunday August 2, 2009

Fam-Fit

Push-Pull-Punch

Group I
Push = 10 Bench Press
Pull = Tire Rope Pull (2x Down and Back on grass)
Punch = Jab/Jab/Punch (10 R/R/L, 10 L/L/R)
Group II
Push = 10 Push Jerks
Pull = 5 Pull-Up (modify as needed)
Punch = Side Kicks ( 5 Right, 5 Left)


-Complete 4 total rounds

Saturday August 1, 2009

Fam-Fit
A Fine Tabata Welcome to August
Tabata Trio
1. Air Squats
2. Push-ups
3. Wild Card: Lift of Your Choice (Press, Clean, Push Jerk, Deadlift, Bench Press, etc.)

Friday, July 31, 2009

Friday July 31, 2009

Fam-Fit

Active Rest Day
1. Stretch Walks - Over, under, side and back steps using the hurdles or sawhorses.
2. MOM (Move A Mile)

Thursday, July 30, 2009

Thursday July 30, 2009

Fam-Fit

Warm-up
Turkish Get-Up
Learn the movement and practice with bodyweight 5x each side.

Workout
Weight Swings
Count number of rounds of 15 reps completed in 15 minutes.

Wednesday, July 29, 2009

Wednesday July 29, 2009

Fam-Fit
Wii-athalon
Warm-up with 3 Wii-Fit Yoga exercises
I. Wii-Fit: Island Run (hold controller in hand) and record time.
II. Wii-Fit: Super Hula-Hoop (6 min.) and record score.
III. Wii-Sports: Boxing. 2 consecutive boxing matches against computer-assigned opponent or partner. Record level and your record in each match.
Perform Wii-athalon straight through with minimal break times. You can work in pairs, and have even more fun fighting each other!

Tuesday, July 28, 2009

PREG-FIT:How to Exercise Pregnant

A pregnant friend, who enjoys following the occasional whining of the Fam-Fit participants, asked the other day about safe ways to do some of the exercises during pregnancy. As this falls safely within the black hole of FEMININE ISSUES according to the man laws, I did not really know what to tell her. I knew from our past experience that walking and light weightlifting was nothing-but-good to prepare a mother's body for crunch time (I don't know if "prepared" is even a possibility, especially with twins). I have seen and read of mothers-to-be performing Herculean physical tasks all the way to the third trimester. Other than that, I am a typical male idiot, so I did what any other self-respecting male would do...run! No, not really. I Googled it and found the link below that give excellent advice and recommendations for exercising when pregnant.

Pregnancy and Childbirth: Exercise

So, if you read something in the Fam-Fit section that looks like fun(?) AND it fits within the recommendations in the article AND the advice of your doctor, give it a try. Good luck, be safe and be healthy.

Tuesday July 28, 2009

Fam-Fit

Hold It!
8:00 minute overhead weight hold
Rest as needed to 8:00 minutes

4:00 minute squat hold with weight in rack position
Rest as needed to 4:00 minutes

8:00 minutes gorilla-style dead hang weight hold
Rest as needed to 8:00 minutes

Note: This is a modification of yesterday's daily workout at Gym Jones in Salt Lake City. The group at Gym Jones are incredible. They are at the very top of their game with their approach toward life and training. Hard work and suffering. Someday, when I grow up, I would like to be even a shell of the kick-ass competitive SOBs that are the Gym Jones crew.

Monday, July 27, 2009

Monday July 27, 2009

Fam-Fit
A. Deadlift Ladder
Warm-up: Light weight, perfect technique 3 sets of 5
Ladder Up: 7 Sets of 1 Rep, increase weight each set until max is reached. Shoot for failure, then back down 10 lbs. and perform another rep.


B. Complete as many rounds as possible in 20 minutes
  • 10 Wall-Ball shots
  • 10 GH Sit-ups
  • 10 GH Back Extensions
C. Move a mile

Thursday, July 16, 2009

Thursday July 16, 2009

Human Weapon Training Group
Cruise the archive and pick out you favorite 4 workouts this coming week


Fam-Fit

Stay-cation? No-way-cation!
Heading out for vacay. Despite overwhelming household democracy for the suspension of Fam-Fit activities, SOMEHOW the gymnastics rings, a 25# plate and a 10# plate (for swings & overhead walks) found their way into a backpack. These items will mesh beautifully with the Ozark hill walks, swims to the buoy and may even be needed to anchor one down to land that monster channel cat.
If there is not room for the secret backpack, we may have to leave someone...Kids do you want to take a vote?

Hola, Lake!
Adios, CC, hasta luego!

Wednesday, July 15, 2009

Tuesday, July 14, 2009

Tuesday July 14, 2009

Fam-Fit

Warm-up
: mobility stretches with hurdles or sawhorses
Over: Front, Back, Side
Under: Front, Back, Side

Jumping Jehosaphat
A. Agility Ladder
  1. Single Step
  2. Double Step
  3. Bunny Hop
  4. Slalom Hop
  5. Waltz Step
  6. Lateral Step
  7. Scissor Step
B. Cone Hops (5 Cones ~3 ft. apart)
  1. Linear (Down and Back) - Forward, Side
  2. Stationary (10 back and forth side hops)
C. 10x Weighted Step-Ups
-Weight above head, step up to parallel thigh and drive up.

D. 10x Box Jump --> Depth Jump -->Horizontal Broad Jump
-Jump up to box, depth jump then broad jump as far out as you can.

E. 10x Squat Jumps
-Full squat then explode as high as you can go and clap hand above head.

3 Rounds

Monday, July 13, 2009

Monday July 13, 2009

Fam-Fit
IWT

Station 1
10x OH Squat
1:00 Jump Rope
1:00 Rest
2 Rounds
Station 2
10X Push Press
1:00 Row
1:00 Rest
2 Rounds
Station 3
20x Weight Swing
1:00 Stationary Bike Sprint
1:00 Rest
2 Rounds

Sunday, July 12, 2009

Sunday July 12, 2009

Fam-Fit
Pick A Time Trial
Pick ONE of the following:
  1. 5.0 mile time trial on stationary bike (Air-Dyne type bike).
  2. 1.0 mile run on treadmill.
  3. Time to complete 50 pull-ups (modify as needed), 50 jump ropes, 50 GH sit-ups, 50 push-ups (modify as needed) and 50 air squats.
  4. 200 row strokes on our low budget rowing machine (if it holds together for 200 strokes).
  5. Create your own time trial, BUT be willing to push yourself with something that will work you in a comparable manner as #1-#4.

Saturday July 11, 2009

Fam-Fit
No go...league swim meet. Hot, humid and nobody in mood upon arrival home.

Editor's note: I had to be a little "nice" to the people after the Mr. Sandbag on Thursday. Some of them are still not talking to me.

Thursday, July 9, 2009

Friday July 10, 2009

Fam-Fit
Rest Day

Human Weapon Training Group
Barbell Complex, Drop and Run
Deadlift
Row
Clean
Front Squat
Press
Squat

Start with 95# and increase 10# each set.
5 reps each, drop and sprint 30 yds.
4 reps each, drop and sprint 30yds.
3 reps each, drop and sprint 30 yds.
2 reps each, drop and sprint 30 yds.
1 rep each, drop and sprint 30 yds.

Thursday July 9, 2009

Fam-Fit
Mr. Sandbag
Use backpack with weight inside if sandbag is too much weight.
I. Sandbag Rack Clean to a Thruster (front squat to push press)
II. Zurcher Clean, Shoulder bag then perform full squat.
  • 1/3 of reps with bag on right shoulder
  • 1/3 of reps with bag on back
  • 1/3 of reps with bag on left shoulder
III. Move 400 m with sandbag on shoulders
3 Rounds
  • Round 1 = 15 reps each
  • Round 2 = 12 reps each
  • Round 3 = 9 reps each

Wednesday, July 8, 2009

Wednesday July 8, 2009

Human Weapon Training Group
Sandbag Fran with Bonus Coverage
I. Sandbag Rack Clean to a Thruster (front squat to push press)
II. Zurcher Clean and Shoulder bag then perform full squat
  • 1/3 of reps with bag on right shoulder
  • 1/3 of reps with bag on back
  • 1/3 of reps with bag on left shoulder
III. Pull-ups

3 Rounds for Time
Round 1 = 15 reps of each
Round 2 = 12 reps of each
Round 3 = 9 reps of each

Fam-Fit
M.O.M (Move a Mile)
-any mode you wish to choose, just keep moving for a mile.

Tuesday, July 7, 2009

Tuesday July 7, 2009

Fam-Fit
Swings
Complete 15 weight swings then mark a round in notebook or on board. Repeat for 10 minutes.
(Or 15 minutes if feeling inspired by, as fitness genius & writer Marty Gallagher calls it, "3rd way" or "long" cardio fitness.)

Monday, July 6, 2009

Monday July 6, 2009

Fam-Fit
Trio del Diablo
I. Pull-up Ladder: Reps per minute to failure.
-Perform 1 pull-up for minute 1, 2 pull-ups for minute 2, 3 pull-ups for minute 3, 4 pull-ups for minute 4, etc. until you can't perform the required number of pull-ups for that particular minute. Record results.
II. Virtual Shoveling (Search on www.crossfit.com for video clip on virtual shovel)
-Put weight on one end of barbell and hold bar on opposite end of weight. Stand sideways and lift weight over saw horse or hurdle while pivoting on back foot. 30 reps each side.
III. 30 Reps of Clean & Jerk OR 30 Reps of Hang Snatch for time.
-Use as much weight as you can while keeping good form. Partition and rest as needed.

Sunday, July 5, 2009

Sunday July 5, 2009

Fam-Fit
Pressing Issues
Pick a weight on barbell that challenges the Standing Press rep and use throughout.
1 Standing Overhead Press
2 Push Press
3 Push Jerk
4 Thrusters
-Complete 5 Rounds.

Saturday, July 4, 2009

Saturday July 4, 2009

Fam-Fit

REST DAY

Happy Independence Day!

Friday, July 3, 2009

Friday July 3, 2009

Fam-Fit
Uphill Both Ways
A little treadmill fun for the whole crew!
  1. Warm-up with 2 minute walk @ 3.0 mph
  2. Set incline to 10 (max incline) and walk/run for 10 minutes at whatever speed keeps you moving.
  3. Cool down with 2 minute walk @ 3.0 mph

Thursday, July 2, 2009

Thursday July 2, 2009

Fam-Fit
Hammy Hell
10,20,30,40,50
-3 Rounds for Time
10 Reps of Straight Leg Deadlifts
20 Reps of Weight Swings
30 Reps of Glute-Ham Machine (15 Front Sit-Ups, 15 Back Extensions)
40 Reps of Towel Shakes
50 Reps of Rope Jumps

Wednesday, July 1, 2009

Wednesday July 1, 2009

Fam-Fit
Cindy-Mod
3 Pull-Ups
6 Push-Ups
9 Air Squats
Repeat and record the number of rounds completed in 20 minutes.

Tuesday, June 30, 2009

Tuesday June 30, 2009

Fam-Fit
Active Rest Day (jog, walk, bike somewhere)

Sunday, June 28, 2009

Monday June 29, 2009

Human Weapon Training Group
2.5 K for time

Fam-Fit
100 Reps of your favorite exercise.

Sunday June 28, 2009

Fam-Fit
MB Mania
3 Rounds of 10 Reps each.
  1. Wall Ball Shots
  2. MB Clean and Chest Pass
  3. MB Swing and Underhand Toss
  4. Right Side Throw
  5. Left Side Throw
  6. Slammers

Friday, June 26, 2009

Saturday June 27, 2009

Fam-Fit
Power Clean Ladder and/or Power Clean Skill Progression
-7 Sets of 1 Rep to Max

Friday June 26, 2009

Human Weapon Training Group
IWT
Group I (3 Rounds)
  1. One-handed cleans, 5 Reps each hand.
  2. 200m Run
  3. Rest 1 minute
Group II (3 Rounds)
  1. Muscle Snatch, 10 Reps
  2. Punch Heavy Bag for 45 sec.
  3. Rest 1 minute
Group III (3 Rounds)
  1. 20 Swings
  2. 10 GH Sit-ups, 10 GH Back Extensions
  3. Rest 1 minute
Rest between groups a total of 3 minutes.

Fam-Fit
Rest Day

Thursday, June 25, 2009

Thursday June 26, 2009

Fam-Fit
Wii-athalon
I. Wii-Fit: Island Run and record time.
II. Wii-Fit: Super Hula-Hoop and record score.
III. Wii-Sports: Boxing. 3 consecutive boxing matches against computer-assigned opponent. Record level and your record in each match.
Perform Wii-athalon straight through with minimal break times and have fun!

Wednesday, June 24, 2009

Wednesday June 24, 2009

Human Weapon Training Group
Popeye
Deadlift - 5 Reps at 235 lbs.
Hang-Ups - 10 Reps on Rings. Curls knees up to shoulders.
Farmer Walk - 20 yards D&B(down and back) with 50# standard weights.
Jump Rope - 30 Reps
-5 Rounds, rest 2 minutes between rounds.

Fam-Fit
Popeye (Modified Version)

Deadlift - 5 Reps at body weight. Focus on perfect form over weight.
Hang-Ups - 5 Reps on Rings. Curls knees up to shoulders.
Farmer Walk - 20 yards D&B(down and back).
Jump Rope - 30 Reps
-4 Rounds, rest 2 minutes between rounds.


Editor's note: Why is this workout called Popeye? Your forearms will tell you after round 3.

Tuesday, June 23, 2009

Tuesday June 23, 2009

Fam-Fit
Deadlift
5 Sets of 5 Reps
Poundage: Start at your body weight
Focus is on perfect form for each rep

Note: Did not do this workout due to summer league games, so we will move the deadlifts to be part of tomorrow's workout. Such is life!

Sunday, June 21, 2009

Monday June 22, 2009

Human Weapon Training Group
Deadlift
5 Sets of 300# Max Reps
No HWTG peoples out this morning, so we will move the deadlifts to be part of Wed workout.

Fam-Fit
PVC-IT
-75 Total Front Squat with PVC pipe
-75 Total OH Squat with PVC pipe
Towel Shakes
-75 Reps continuous

Editor's note: Mercy! This Fam-Fit brought out the whiners... Almost had to break up a couple fights between Fam-Fit peoples for uninvited, highly critical coaching. (It's Wednesday and there are still rude comments being cast in my general direction. Must be doing something right!)

Sunday June 21, 2009

Happy Father's Day!

Fam-Fit

Move a Mile

Thursday, June 18, 2009

Friday June 19, 2009

Human Weapon Training Group

Man vs. Hill
6:30 AM @ CCCHS (behind weight room)
1. 20 reps 25# Weight Swings
2. Around the World with 16# Shot(10 right, 10 left)
3. Figure 8 Between Leg Weave with 16# Shot(10 right, 10 left)
4. Sandbag Carry Up the Hill
Set 4 cones @ ~15 yard intervals on hillside, go as fast as you can on each carry,except walk downhill.

  • Continental Clean and Carry 15 yards, drop sandbag.
  • Zurcher Clean and Carry 15 yards, drop sandbag.
  • Clean and Shoulder Carry 15 yards around cone.
  • Shoulder Carry sandbag down to start cone, drop sandbag.
5. Rest 1 minute
Complete 5 Rounds


Fam-Fit
Rest Day

Thursday June 18, 2009

Fam-Fit

Rock Bottom Back Squats
5 sets of 3 reps @ bodyweight (modify weight as needed, just go ALL the way down)

Tuesday, June 16, 2009

Wednesday, June 17, 2009

Human Weapon Training Group

Fandemonium
@ Otto Unruh Stadium, 6:30 AM
0-5 minutes - Run stadium stairs: Sprint the ups, jog the rest.
5-10 minutes - Track to Top
10-15 minutes - Grater's Goods
15-20 minutes -Run stadium stairs: Sprint the ups, jog the rest.
20-25 minutes - 50 Air Squats

Fam-Fit
5 minutes of Turkish Get-Ups, right then left continuous clock. Modify weight as needed.

Tuesday June 16, 2009

Fam-Fit

Time Trial
5.0 miles on Air-Dyne stationary bike

Sunday, June 14, 2009

Monday June 15, 2009

Human Weapon Training Group

Gym Jones Six Way Barbell Complex

Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat
Finish with Push-up
Perform 6 sets at the following weights and reps:
6 reps each @ 75#
5 reps each @ 95#
4 reps each @105#
3 reps each @115#
2 reps each @125#
1 rep each @135#

Fam-Fit
Six Way Barbell Complex
Modify weights as needed.

Sunday June 14, 2009

FLAG DAY

Rest and appreciate all the goods things the United States of America Flag represents.

Saturday, June 13, 2009

Saturday June 13, 2009

Fam-Fit

Tabata-Trio: 3 Faves

Pick a trio exercise and perform a Tabata Interval workout.
(e.g. I will do air squats, rows and box jumps.)

Tabata Interval explanation from the awesomeness of www.crossfit.com:

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Add the Tabata score for each of the exercises together to get the final score.

For more on Tabata Intervals, check out the Tabata articles at www.crossfit.com. A couple suggested articles are:

Glassman, Greg. Metabolic Conditioning. CrossFit Journal Issue 10 - June 2003.
Rutherford, Michael. Dr. Tabata and the Dumbbell, CrossFit Journal Issue 63 - Nov. 2007.


Thursday, June 11, 2009

Friday June 12, 2009

Human Weapon Training Group
Strength Ladder: Power Cleans
Warm-up, perform one rep of power clean (off floor). Increase weight increment 10 lbs. each rep until lift is missed twice. Decrease weight 10 lbs. and perform one final rep. Perform a minimum of 7 reps.

Fam-Fit
I. Deadlifts (5 sets of 3 reps)
II. Move a mile

Wednesday, June 10, 2009

Thursday June 11, 2009

Fam-Fit
Push-Pull-Punch
Group I
Push = 10 Push-ups
Pull = Tire Rope Pull (2x Down and Back)
Punch = Jab/Jab/Punch (10 R/R/L, 10 L/L/R)
Group II
Push = 10 Wall Ball shots
Pull = 5 Pull-Up (modify as needed)
Punch = Side Kicks ( 5 Right, 5 Left)


-Complete 4 total rounds

Tuesday, June 9, 2009

Wednesday, June 10, 2009

Human Weapon Training Group

Pressing Issues
Pick a weight on barbell and use it throughout.
Adjust weight only if necessary
.
2 Standing Press
3 Push Press
4 Push Jerk
5 Thrusters (Front Squat to Push Press)
- Complete sequence and repeat for a total of 5 rounds.

Fam-Fit
REST DAY

Disclaimer

I need to write a disclaimer stating that this blog is just a record of what our training groups are doing and not a general prescription for achieving physical perfection. If you chose to do some of the exercise listed in our workout log, use common sense and be safe. Don't make bad choices, don't make stupid choices, don't make choices that result in a bad end for you and your well being. Finally, above all else, don't blame me for your poor choices.

As soon as I figure out how to do it (translation: have Wife show me), I will put a similar, yet more sublime version of this disclaimer in the banner of this blog.

Tuesday June 9, 2009

Fam-Fit
Pressing Issues
Pick a weight on barbell and use it throughout.
Adjust weight only if necessary
.
2 Standing Press
3 Push Press
4 Push Jerk
5 Thrusters (Front Squat to Push Press)
- Complete sequence and repeat for a total of 5 rounds.

Important technical detail:
Ignore Wife cursing at you and making rude gestures behind your back while working out.

MPH = 95#
KRH = 25#

Monday, June 8, 2009

Monday June 8, 2009

Human Weapon Training Group
(Workout from last Friday)
IWT
Station 1
7x Hang Clean
1:00 Jump Rope
1:00 Rest
2 Rounds
Station 2
7X Push Press
1:00 Row
1:00 Rest
2 Rounds
Station 3
7x Front Squat
50# Farmer Walk
1:00 Rest
2 Rounds

Fam-Fit
10,20,30,40,50
-3 Rounds for Time
10 Reps of Straight Leg Deadlifts
20 Reps of Air Squats
30 Reps of Glute-Ham Machine (15 Front Sit-Ups, 15 Back Extensions)
40 Reps of Towel Shakes
50 Reps of Rope Jumps

Saturday, June 6, 2009

Sunday June 7, 2009

Fam-Fit
VO2 Max Weight Swings.
10 right hand swings, 10 left hand swings, mark a round into notebook. Repeat.
Score number of rounds completed in 15 minutes and weight used.

Human Weapon Training Group
Run a mile for time

Saturday June 6, 2009

Rest Day

Human Weapon Training Group
We will move Friday 6-5-09 workout to Monday. Rest on Saturday, run a mile on Sunday.

Fam-Fit
We went to swim meet in the morning, then rode bikes to library. Life is good.

Thursday, June 4, 2009

Friday June 5, 2009

Human Weapon Training Group
IWT
Station 1
7x Hang Clean
1:00 Jump Rope
1:00 Rest
2 Rounds
Station 2
7X Push Press
1:00 Row
1:00 Rest
2 Rounds
Station 3
7x Front Squat
50# Farmer Walk
1:00 Rest
2 Rounds

Fam-Fit
30 Clean and Jerks
-record weight used and total time to finish

Wednesday, June 3, 2009

Wednesday, June 3, 2009

Human Weapon Training Group

Deadlift/Pull-Up Combo
One set of five lifts, followed by one set of pull-ups
I. Deadlift
5x5
Newbies do gorilla deadlifts with 50# weight to develop technique.
Pull-Up
5 Sets of Max Reps
Modify technique as needed.

Fam-Fit
2.5 K Run