Friday, April 30, 2010

Friday April 30, 2010

Back Squats

Thursday, April 29, 2010

Thursday April 29, 2010

Weight Swings
-10 reps per set
-Count sets completed in 15 minutes.

Wednesday, April 28, 2010

Wednesday April 28, 2010

Funky Combo #2
3 Reps Snatch Drops @ 95lbs.
5 reps Horizontal Ring Row
-5 Rounds

Rest Day Read: April 27, 2010

Rest Day Read (SR-22)
Failure by Mark Twight of Gym Jones
"The gifted athlete who sails from one success to the next with little effort or training knows nothing of himself or how he might behave when truly pressured."
Whenever I think I know what it is all about, whenever I think I have reached an acceptable, comfortable level and the good I am doing is good enough, I always seem to find a way back to Mark Twight's essays on the Gym Jones web site. He always slaps me back into reality, back into challenging myself and pushing forward. Gym Jones always reminds me just how behind the game I am.
Back when I was training athletes, I lived by the philosophy of the Fail Cycle. I give you a task, first you would cuss me out and complain, then you would try and fail, beaten and broken. Then you would go home and it would eat at you all night that you failed. Then you would come back and work your ass off until you complete the task. Then a new, more difficult task would be handed out and the cycle starts again.
I admit, I used to worry about some of the stuff I would ask the athletes to do. But I knew that we weren't big, fast, or terribly athletically gifted as a group, so we had to prepare with maximum effort mentally and physically to turn our bodies into weapons. Their jelly-legged, exhausted, dead-ass tired bodies would drag themselves off the floor or dusty ground, give me that "you SOB" glare then go home. But the next day, they would come back fresh and ready to go.
It may sound weird to most, but seeing kids fight through those demons and push their mental and physical barriers, seeing them get up after being beat down and move forward a better man, is the one thing I miss the most about not coaching anymore. I do miss Friday nights, but I REALLY miss summer mornings at 6:30 AM.
No wonder the mothers worried so much...

Tuesday, April 27, 2010

Monday April 27, 2010

Funky Combo
1. 2.5 mile sprint on stationary bike
2. Immediately followed by 50 air squats

Sunday, April 25, 2010

Sunday April 25, 2010

Time Trial
Bike Route

Saturday April 24, 2010

Time Trial
Hang Cleans
30 reps @ 135 lbs.

Friday, April 23, 2010

Friday 23. 2010

Time Trial
5.0 mile stationary bike

Rest Day Read: April 22, 2010

Rest Day Read (SR-21)
"65 Toss Power Trap"
Wearing an NFL Films microphone during Super Bowl IV, Chiefs head coach Hank Stram made one of the classic play calls in NFL history, “65 Toss Power Trap.” Len Dawson recounts, “I’m in the huddle and here comes Gloster Richardson into the game with a play. He says ‘Coach wants you to run 65 Toss Power Trap.’ I said, ‘We haven’t run that play in a really long time, are you sure that’s what he wants?’ Gloster says, ‘Yes, it’s 65 Toss Power Trap.’” Running back Mike Garrett scored a touchdown on the play giving the Chiefs a commanding 16-0 lead in the second half.

Normally, I make some commentary on the rest day reads. But this subject is too emotional for me to get through without tearing up with joyful tears. I truly believe that putting the microphone on Coach Hank Stram was a pivotal event in turning the NFL and the Super Bowl into the super-megapolis they are today. Sorry, gotta go find a tissue.

1969 Kansas City Chiefs

Thursday, April 22, 2010

Tuesday, April 20, 2010

Tuesday April 20, 2010

Uphill Both Ways
Walk a mile on treadmill on max incline.

Monday, April 19, 2010

Monday April 19, 2010

75 Front Squats
75 OH Squats
-5 sets of 15 each

Sunday, April 18, 2010

Rest Day Read Sunday 4-18-10

Rest Day Read (SR-20)
The Tell-Tale Heart by Edgar Allen Poe
"If still you think me mad, you will think so no longer when I describe the wise precautions I took for the concealment of the body. The night waned and I worked hastily, but in silence. First of all I dismembered the corpse. I cut off the head and the arms and the legs."
Huh? Seriously, Poe? Are you kidding me? What if you were Poe's friend, or maybe a family member and Poe came to spend the night at your house or you went to spend the night at his house? And, let's say, during the course of this stay, he says, "Hey friend (or family member) I have been working on this new short story, The Tell-Tale Heart, would you read it and tell me what you think?" What would you say after reading? Would you stick around? Would you run as fast as humanly possible to the nearest asylum or police station? Would you wait for him to lie down, find a pillow, then...

Saturday, April 17, 2010

Saturday April 17, 2010

M.O.M (Move One Mile)

Friday, April 16, 2010

Friday April 16, 2010

30 minutes of favorite Wii-Fit Plus activities

Thursday, April 15, 2010

Thursday April 15, 2010

10 Straight Leg Deadlift
10 One-Leg Straight Leg Deadlift (Right)
10 One-Leg Straight Leg Deadlift (Left)
10 GHD Back Extensions
10 GHD Sit-Ups
5 Hang-Ups
-4 Rounds

Wednesday, April 14, 2010

Wednesday April 14, 2010

30 minutes of movement
-Medium hard intensity

Tuesday April 13, 2010

Happy 20th Birthday to the MKH!
Track meet @ Wamego

Monday, April 12, 2010

Monday April 12, 2010

Circuit Circus
10 Swings
20 Air Squats
30 Rows or SDLHP
40 Rope Jumps
50 Towel Shakes
-4 Rounds

Sunday, April 11, 2010

Sunday April 11 2010

20 sets of 1 rep
-Ladder up to max without losing form.
-Focus on perfect form.

Saturday April 10, 2010

30 Minute Bike Ride
-pedal as much as you can, as fast as you can.

Friday, April 9, 2010

Rest Day Read: April 9, 2010

Rest Day Read (SR-19)
Monty Python and the Holy Grail: Scene 5
"Who are you who are so wise in the ways of science?"

Scene 5. Man alive this is so funny. Being a scientist by profession, this is so much more funny for me. Not because it is such an outrageous spoof of ancient, backward scientific logic and thought, but because it is such a mimic of scientific logic and thought and their relationship to the knowledge base of a historical place in time.

Monty Python and the Holy Grail. I absolutely love this movie. I have watched it at least 50 times. At least. Way back in 1981 or 82, I won a free video disk player from Doc's Video, one of the first stores in the KCK dealing in the new technology of home video. Doc let me pick one disk from his rental collection as an addition to the prize. I went to the rack and there it was...The Holy Grail! I could sense Doc's mortal fear at having to part with the disk, but I did not feel one bit of guilt or regret. Besides, Doc still had the Beta and VHS copies. I hauled that dinosaur of electronics back and forth to friends houses, college and beyond just to watch The Holy Grail. Eventually, early in the 21st century, the disk lost its magic and became non-operational soon followed by the failure of the video disk player's motor. I now assume the soul of the device could no longer stand the separation from The Holy Grail disk and died of deep and utter despair. I now watch the DVD. My progeny, the faithful HaysKids, also love the movie. We often share the secret language of Holy Grail quotes within casual conversation or dinner time. Scene 5 is one of our favorites.

And by the way, does anyone know the air speed velocity of a laden swallow?

Scene 5 from YouTube

Thursday, April 8, 2010

Thursday April 8, 2010

-5 sets of max reps @ 300 lbs.

Wednesday, April 7, 2010

Wednesday April 7, 2010

500 Punches
20 Heavy Bag (10 RRL, 10 LLR)
80 Speed Bag (20R, 20L, 40 Alt)
-5 Rounds

Tuesday April 6, 2010

Uphill Both Ways
-15 minutes on treadmill
-Incline set to max
-Speed set to fast as you can stand

Monday, April 5, 2010

Monday April 5, 2010

I. 10 Block Bike Ride (4 down, 1 over, 4 back, 1 over)
II. 8 Hang Cleans
-4 Rounds

Saturday, April 3, 2010

Sunday April 4, 2010

Happy Easter!

Saturday April 3, 2010

Wii-Fit Plus
30 minutes of activity

Friday, April 2, 2010

Friday April 2, 2010

8 Sets of 5 Reps

Thursday, April 1, 2010

Happy Fitness New Year!

Fitness New Year
Back on January 1, 2010, I designated April Fool's Day 2010 as the first day of the Fitness New Year. Well, today is the day! And I must admit, it wasn't a bad idea. The weather was cold, crappy and there was a buttload of snow on the ground 1-1-2010. Today? Well in Clay Center, KS, it is absolutely beautiful; sunny and mid-70s with the associated Kansas "breeze". I know, I know, I am a freaking genius! No, not really, but today is as good of day as any to turn over a new leaf.
Start today with a clean slate, eat better, move more often and use movements that expand your range of motion as much as possible. Baby steps are still steps!
Last night it was 80+ degrees. The Mrs. Hays and myself went on our first "real" bike ride of the year. After going up the Hill from Hell, The Mrs. Hays actually admits she wishes she would have not stopped Fam-Fit over the winter. HA! Can I use that as a ringing endorsement? Sure, I can...

Enjoy 30 minutes of favorite outdoor activity.
(Me, I took the day off, had a parade then pulled the rose bushes out. Proceeded to cut out an area of the nasty Bermuda grass then expanded the vegetable garden in a Napoleonic fashion to double the empires previous size.)