Saturday, January 30, 2010

Sunday January 31, 2010

Wii Fit Plus
Create your own routine 30 min+

Open Gym Baseball Clinic

Saturday January 30, 2009

Trio Circuit
10 Straight Leg Deadlifts
5 Pull-Ups
10 Back Extensions
-5 Rounds

Friday, January 29, 2010

Rest Day Read: January 29, 2010

Rest Day Read (SR-6)
The Ransom of Red Chief by O. Henry
"We selected for our victim the only child of a prominent citizen named Ebenezer Dorset. The father was respectable and tight, a mortgage fancier and a stern, upright collection-plate passer and forecloser. The kid was a boy of ten, with bas-relief freckles and hair the colour of the cover of the magazine you buy at the news-stand when you want to catch a train. Bill and me figured that Ebenezer would melt down for ransom of two thousand dollars to a cent. But wait till I tell you."
There are good ideas that work out magnificently, ones that are well thought out and planned to a "T". But, this story is not an example of one of those type of ideas. For all the apparent planning and thought our two heroes think they put into their get rich quick scheme, thing could not have turned out much worse for them.

Wednesday, January 27, 2010

Thursday January 28, 2010


  1. Wii Fit Island Run
  2. Wii Fit Super Hula Hoop
  3. Wii Sports Boxing (3 matches in a row)

Wednesday January 27, 2010

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.

Tuesday, January 26, 2010

Tuesday January 26, 2009

I. Power Walk for 30 min.
II. 20 sets of 1 rep Squat Clean (to max)

Monday, January 25, 2010

Rest Day Read: January 25, 2010

Rest Day Read (SR-6)
CrossFit Foundations
"CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competience in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy."

In the day and age of specialized fitness and specialized sports training, the idea of General Physical Preparedness (GPP) has been pushed to the back corner of the closet. Preparing the body to handle any physical challenge you choose or desire to subject it to is probably the core definition of being physically "fit". Sure there are certain sport specific things that need to be done, but the heart and soul of any fitness and training program should be GPP centered. This is probably the magic of what the Glassman's rekindled with CrossFit, which has now radiated throughout many other popular training programs, the popular infomercial-heavy P90X to name one. Hopefully, as CrossFit becomes more popular and grows it will never stray from its central dogma of GPP and the tenets set in this CrossFit Foundations paper.

Sunday, January 24, 2010

Sunday January 24, 2010

M.O.M (move one mile)

Friday, January 22, 2010

Saturday January 23, 2010

CrossFit WOD
(modified) from Friday 100122
Three rounds for time of:
30 Double-unders (I will do single rope jumps due to lack of ability)
30 Back extensions

Friday January 22, 2010

CrossFit WOD from Thursday 100121
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Thursday, January 21, 2010

Thursday January 21, 2010

Ski Machine/Swing Intervals
1. Ski 0.2K
2. 20 Weight Swings
-10 rounds

Wednesday, January 20, 2010

Rest Day Read: January 20, 2010

Rest Day Read
SR-5 (Short Read #5)
Excerpt* from Discover Magazine article:
They Don't Make Homo Sapiens Like They Used To
by Kathleen McAuliffe
Back a few years ago, I had the pleasure of working with an intelligent young man named A. Catlin in our lab during his undergraduate days at KSU. His mother is a teacher and the Mrs. CoachHays is a teacher (in fact AC was in the very first class Mrs. CoachHays ever taught and he once turned in a report on Richard M. Nixon that brings tears to the eyes, but that is another story for another day) so we occasionally talked of education issues. At that time ADHD
was big time issue in the schools, kids were being branded and Ritalin was being dosed out like candy hearts at St. Valentines Day. One day, we looked at an "official" list of symptoms of ADHD and discerned that each of us competently fulfilled the requirements of 90% of the symptoms on the list. AD said once his dad, the hon. M. Catlin, financier, took an ADHD screening test his mother had brought home from school and both failed it miserably. I have often wondered how different my life and the life of many competent, intelligent, creative people may have been had we been pigeon-holed into a program to deal with "afflictions" we never even realized we had.
I picked this excerpt from the excellent article on the continual process of adaptation of the human species to show that even a "affliction" such as ADHD appears to have a useful function. Without the DRD4 mutation associated with ADHD forcing us human folk to roam, explore and push the acceptable limits, we would all still be sitting in a very crowded river valley somewhere in the African Savannah.
SIDE NOTE: I think one of the major arguments arising is science is going to be between the groups who think human genetic evolution stopped 50,000 years ago and the groups who believe that human genetic evolution is occurring at an increasingly rapid rate.

Perhaps the most incendiary aspect of the fast-evolution research is evidence that the brain may be evolving just as quickly as the rest of the body. Some genes that appear to have been recently selected, Moyzis and his collaborators suggest, influence the function and development of the brain. Other fast-changing genes—roughly 100—are associated with neurotransmitters, including serotonin (a mood regulator), glutamate (involved in general arousal), and dopamine (which regulates attention). According to estimates, fully 40 percent of these neurotransmitter genes seem to have been selected in the past 50,000 years, with the majority emerging in just the past 10,000 years.

Addressing the hot-potato question—What might these changes signify?—Moyzis and Wang theorize that natural selection probably favored different abilities and dispositions as modern groups adapted to the increasingly complex social order ushered in by the first human settlements.

When people in hunter-gatherer communities have a conflict, Moyzis reports, usually one of them will just walk away. “There is a great deal of fluidity in these societies,” he says, “so it’s easy to join another group.” But with the establishment of the first farming communities, we put down roots figuratively as well as literally. “You can’t just walk away,” Moyzis notes, a fact that would have created selection pressure to revise the mechanisms regulating aggression, such as the glutamate pathways involved in arousal. “When you domesticate animals, you tend to change genes in that system,” he says.

For decades theories about human evolution proliferated in the absence of hard evidence, but now human genetic data banks are large enough to put assumptions to the test.

The rise of settlements also promoted the breakdown of labor into specialized jobs. That, coupled with food surpluses from farming, led to systems of trade and the need to track the flow of resources, which in turn could have selected for individuals with specific cognitive strengths. “Mathematical ability is very important when it comes to keeping track of crops and bartering,” Wang says. “Certainly your working memory has to be better. You have to remember who owes you what.” The researchers point to China’s Mandarin system, a method of screening individuals for positions as tax collectors and other government administrators. For nearly 2,000 years, starting in A.D. 141, the sons of a broad cross section of Chinese society, including peasants and tradesmen, took the equivalent of standardized tests. “Those who did well on them would get a good job in the civil service and oftentimes had multiple wives, while the other sons remained in a rice field,” Moyzis says. “Probably for thousands of years in some cultures, certain kinds of intellectual ability may have been tied to reproductive success.”

Harpending and Cochran had previously—and controversially—marshaled similar evidence to explain why Ashkenazi Jews (those of northern European descent) are overrepresented among world chess masters, Nobel laureates, and those who score above 140 on IQ tests. In a 2005 article in the Journal of Biosocial Science, the scientists attributed Ashkenazis’ intellectual distinction to a religious and cultural environment that blocked them from working as farm laborers in central and northern Europe for almost a millennium, starting around A.D. 800. As a result, these Jews took jobs as moneylenders and financial administrators of estates. To make a profit, Harpending says, “they had to be good at evaluating properties and market risks, all the while dodging persecution.” Those who prospered in these mentally demanding and hostile environments, the researchers posit, would have left behind the most offspring. Critics note that the association between wealth and intelligence in this interpretation is circumstantial, however.

Stronger evidence that natural selection has continued to shape the brain in recent epochs comes from studies of DRD4, a mutation in a neurotransmitter receptor that Moyzis, Wang, and many others have linked to attention-deficit/hyperactivity disorder (ADHD). Children diagnosed with ADHD are twice as likely to carry the variant gene as those without the diagnosis. DRD4 makes a receptor in the brain less effective in bonding to dopamine, which might explain why Ritalin, which increases the amount of dopamine in the space between neurons, is often helpful in treating the problem.

Sequencing studies suggest that the DRD4 mutation arose 50,000 years ago, just as humans were spreading out of Africa. Its prevalence tends to increase the farther a population is from Africa, leading some investigators to dub it “the migratory gene.” At least one allele (or copy of the gene) is carried by 80 percent of some South American populations. In contrast, the allele is present in 40 percent of indigenous populations living farther north in the Americas and in just 20 percent of Europeans and Africans. Children with the mutation tend to be more restless than other youngsters and to score higher on tests of novelty-seeking and risk-taking, all traits that might have pushed those with the variant to explore new frontiers.

In the context of a modern classroom, it may be hard to understand why kids who appear distractible and disruptive might have a survival advantage. But research shows people with DRD4 do not differ in intelligence from national norms; if anything, they may on average be smarter. Moreover, behavior that may seem like a drawback today may not have been so in ancient environments. When broaching foreign terrain filled with unknown predators, “having the trait of focusing on multiple directions might have been a good thing,” Wang says. “People focused in one direction might get eaten.”

Humans in far-flungdomains encountered starkly different selective forces, adjusting to novel foods, predators, climates, and terrains.

Tuesday, January 19, 2010

Tuesday January 19, 2010

-3 rounds of each with 2 min. rest between groups
I. Standing Press 8 reps/Jump Rope 1 min.
II. Gorilla Deadlift 8 reps/Bike Sprint 1 min.
III. Sandbag Cleans 8 reps/Sandbag Squat Hops 8 reps.

Monday, January 18, 2010

Monday January 18, 2009

I. M.O.M (Move One Mile)
II. Tabata Interval: Sumo-Deadlift High Pull

Sunday January 17, 2010

I. Wii Fit Plus: Super Hula Hoop for 10 min.
II. Wii Fit Plus: Island Run
III. Wii-Resort Sword Fights: 3 matches

Saturday, January 16, 2010

The Coach Hays Page Special

Dick Dale Live in Studio from KEXP Seattle
Life is full of beautiful little nuggets. Sometimes you create them, sometime you have to dig for them, but most of the time they just fall into your lap. Here is an example I tripped onto the other day while going to listen to one of my favorite internet radio stations:
Take ten minutes or so of your busy life, sit down and watch what a musical legend, two-time cancer survivor, rock and roll hall of famer, guitar master hall of famer, drug free/alcohol free musical innovator can do with a guitar. Oh yeah, did I mention that he is 72 years old! Seventy freaking two! And still touring! I put this into perspective for Frick and Frack as such, DD is only 4 years younger than their Grandfather.
The final song in the set, Amazing Grace, will blow your socks off. You will never hear that song again without thinking of Dick Dale, kind of like Jimi Hendrix's Star Spangled Banner from Woodstock. Dick Dale just plain, straight out rocks. For Christ's sake, they had to invent higher tech, higher power amplifier and speaker technologies in the 1960's just for him. He always pushed (and still pushes) the envelope.


Taco Wagon


The Wedge


Amazing Grace

Saturday January 16, 2009

Back Squats
5 sets of 3

Thursday, January 14, 2010

Rest Day Read, January 15, 2009

Rest Day Read #4
The Cask of Amontillado by Edgar Allen Poe
"THE thousand injuries of Fortunato I had borne the best I could; but when he ventured upon insult, I vowed revenge."

One of the truly great opening lines in literature. You read the first line and you know right away that this Fortunato guy is in for some deep shit. All that remains is the how. You gotta love Poe.

Wednesday, January 13, 2010

Thursday January 14, 2010

10 reps Front Squat
10 reps Weight Swings 50#
-6 Rounds

Wednesday January 13, 2010

Uggghhh Run with a Hold
Run 400 m
Plank Hold 1 min.
Run 400 m
Wall Sit Hold 1 min.
Run 400 m
Plank Hold 1 min.
Run 400 m
Wall Sit Hold 1 min.

Tuesday, January 12, 2010

Tuesday January 12, 2009

1. Deadlift
- 5 Reps at body weight. Focus on perfect form over weight.
2. Hang-Ups
-5 Reps on Rings. Curls knees up to shoulders.
3. Farmer Walk
- 20 yards D&B(down and back).
4. Jump Rope - 30 Reps

3 Rounds, rest 2 minutes between rounds.

Monday, January 11, 2010

Monday January 11, 2009

Olympic Lift Work: Snatch
20 Sets of 1 rep

-break down choice of Oly lift technique into parts and work up the rep ladder for technical improvement leading to perfect repetition by end of the ladder.
Remember: Form over weight until form is perfect.

Snatch Progression (Power Pull, Muscle Snatch, OH Squat)

Sunday, January 10, 2010

Rest Day Read, January 10, 2009

Rest Day Read (SR-3)
What is Fitness? by Gregg Glassman of CrossFit, Inc.
This pivotal article by the founder of the CrossFit movement redefines what being "fit" means. It is an article which hopefully broadens your perspective and your knowledge base, plus introduce you to a new world of fitness as it relates to physical, mental AND emotional wellness. I especially recommend you read and try to live by the "World Class Fitness in 100 Words" box on the front page.

Saturday, January 9, 2010

Saturday January 9, 2010

Heavy Hands Walk
Walk for 30 min. with a 1lb. or 2lb. weight in each hand. This can increase heart rate by 20% if done correctly. You have to focus on keeping the weight above belly button at all times and above the heart line with every up swing of hands. Better yet, do some intervals of alternate punches, presses, side to side and other movements with hands above heart line at all times.

Friday, January 8, 2010

Friday January 8, 2010

Circuit Circus
50 Towel Shakes
40 Row Strokes
30 Around the World (15 each direction)
20 Figure 8 (10 each direction)
10 Weighted Lunges (each leg)
-4 Rounds

Thursday, January 7, 2010

Thursday January 7, 2010

I. Turkish Get-Ups
-25# bar
-Alternate right and left for 5 minutes
II. Weight Swings
-15 Reps per round
-20 minutes continuous

Wednesday, January 6, 2010

Wednesday January 6, 2010

Bike for distance covered in 30 minutes on air dyne type stationary bike.

Tuesday, January 5, 2010

Tuesday January 5, 2009

I. Jump Rope- 200reps
II. Pressing Issues

1 Standing Press
2 Push Press
3 Push Jerk
4 Thrusters
-5 Rounds (heavy)

Rest Day Read: January 4, 2010

Rest Day Read (SR-2)
An Occurrence at Owl Creek Bridge by Ambrose Bierce
"Death is a dignitary who when he comes announced is to be received with formal manifestations of respect, even by those most familiar with him."
Oh man! Do you remember reading this story for the first time? Cheering Peyton Fahrquahar during his miraculous escape from the Union soldiers at the Owl Creek Bridge. Pushing him forward, step by step, until the moment he reaches out for the embrace of his wife, then... Ambrose Bierce, you tricky S.O.B.!

Sunday, January 3, 2010

Sunday January 3, 2010

Hammy Hill
100 m Uphill Run (or treadmill incline=max, speed=to make you run)
15 Straight Leg Deadlifts
15 GH Back Extensions
-5 Rounds

Saturday, January 2, 2010

Saturday January 2, 2010

M.O.M (Move One Mile)

Friday, January 1, 2010

Friday January 1, 2010

Wii Fit Plus
45 minutes of activity @ MET activities >3.0

Fitness New Year Proposal

People, please hold off on the fitness resolutions for January 1, 2010! Please! It is January, people! It's mid-winter Kansas, it's dark, it's cold and there's snow on ground. January is not, I repeat, is NOT, the best time to make fitness resolutions. Instead just try to accomplish some baby steps at this time. Eat a little better and move your body a little more often. Maybe try to learn something new your body can do or perhaps something it hasn't done in a while. Take the baby steps, then make a new target date for the big fitness resolutions, a new date when the weather is a little better, when the sun shines a little more and life in general makes the big fitness changes a little easier. I propose we designate a new date, perhaps April 1 (April Fool's Day), to be the official date of the Fitness New Year.
So, take those baby steps, build some confidence in your body and what you can do. Lay the groundwork for significant lifestyle fitness changes come April 1, 2010.

Coach Hays