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.