Friday, July 31, 2009

Friday July 31, 2009


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


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

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

Wednesday, July 29, 2009

Wednesday July 29, 2009

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! 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


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

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


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


: 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


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

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

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

Rest Day

Human Weapon Training Group
Barbell Complex, Drop and Run
Front 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

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

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

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

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 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

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



Happy Independence Day!

Friday, July 3, 2009

Friday July 3, 2009

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

Hammy Hell
-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

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