Fam-Fit
Active Rest Day (jog, walk, bike somewhere)
Tuesday, June 30, 2009
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.
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.
MB Mania
3 Rounds of 10 Reps each.
- Wall Ball Shots
- MB Clean and Chest Pass
- MB Swing and Underhand Toss
- Right Side Throw
- Left Side Throw
- 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
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)
Fam-Fit
Rest Day
IWT
Group I (3 Rounds)
- One-handed cleans, 5 Reps each hand.
- 200m Run
- Rest 1 minute
- Muscle Snatch, 10 Reps
- Punch Heavy Bag for 45 sec.
- Rest 1 minute
- 20 Swings
- 10 GH Sit-ups, 10 GH Back Extensions
- Rest 1 minute
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!
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.
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!
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!)
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!)
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.
5. Rest 1 minute
Complete 5 Rounds
Fam-Fit
Rest Day
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.
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)
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.
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.
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.
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.
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:
Rutherford, Michael. Dr. Tabata and the Dumbbell, CrossFit Journal Issue 63 - Nov. 2007.
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
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
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
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.
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#
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
(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
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.
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
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
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
Monday, June 1, 2009
Tuesday June 2, 2009
Fam-Fit
I. Deadlift
5x5
Newbies do gorilla deadlifts with 50# weight to develop technique.
II. Pull-Up
5 Sets of Max Reps
Modify technique as needed.
I. Deadlift
5x5
Newbies do gorilla deadlifts with 50# weight to develop technique.
II. Pull-Up
5 Sets of Max Reps
Modify technique as needed.
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