Fam-Fit
Active Rest Day
1. Stretch Walks - Over, under, side and back steps using the hurdles or sawhorses.
2. MOM (Move A Mile)
A Words Look: Hope by Pope Francis, Part 4
3 days ago
Friday, July 31, 2009
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.
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!
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.
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.
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
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
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!
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
-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
Warm-up: mobility stretches with hurdles or sawhorses
Over: Front, Back, Side
Under: Front, Back, Side
Jumping Jehosaphat
A. Agility Ladder
- Single Step
- Double Step
- Bunny Hop
- Slalom Hop
- Waltz Step
- Lateral Step
- Scissor Step
- Linear (Down and Back) - Forward, Side
- Stationary (10 back and forth side hops)
-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
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:
Pick A Time Trial
Pick ONE of the following:
- 5.0 mile time trial on stationary bike (Air-Dyne type bike).
- 1.0 mile run on treadmill.
- 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.
- 200 row strokes on our low budget rowing machine (if it holds together for 200 strokes).
- 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.
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.
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.
3 Rounds
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
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
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.
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
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.)
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.
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.
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
Friday, July 3, 2009
Friday July 3, 2009
Fam-Fit
Uphill Both Ways
A little treadmill fun for the whole crew!
Uphill Both Ways
A little treadmill fun for the whole crew!
- Warm-up with 2 minute walk @ 3.0 mph
- Set incline to 10 (max incline) and walk/run for 10 minutes at whatever speed keeps you moving.
- 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
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.
Cindy-Mod
3 Pull-Ups
6 Push-Ups
9 Air Squats
Repeat and record the number of rounds completed in 20 minutes.
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