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!
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.
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.
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.
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
Human Weapon Training Group Cruise the archive and pick out you favorite 4 workoutsthis 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?
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.
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
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.)
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.
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