Fam-Fit
Time Trial
Bike Route
Saturday, October 30, 2010
Wednesday, October 27, 2010
Rest Day Read October 26, 2010
Rest Day Read (SR-55)
The Legend of Sleepy Hollow by Washington Irving
“In the dark shadow of the grove, on the margin of the brook, he beheld something huge, misshapen and towering. It stirred not, but seemed gathered up in the gloom, like some gigantic monster ready to spring upon the traveller.”
I read this story every October. I read it from THE BOOK. Used to read it to my kids when they were little to get hyped up for Halloween. It is a magnificent story written by a master. Enough said. Read and enjoy.
Note: Later this week, come back for the spine tingling story of a young boy, his hand-me-down Johnny Roger pirate costume, a wet chilled Halloween and how he came to be despised by his three older siblings. A truly haunting tale.
THE HALLOWEEN SPECIAL
The Legend of Sleepy Hollow by Washington Irving
“In the dark shadow of the grove, on the margin of the brook, he beheld something huge, misshapen and towering. It stirred not, but seemed gathered up in the gloom, like some gigantic monster ready to spring upon the traveller.”
I read this story every October. I read it from THE BOOK. Used to read it to my kids when they were little to get hyped up for Halloween. It is a magnificent story written by a master. Enough said. Read and enjoy.
Note: Later this week, come back for the spine tingling story of a young boy, his hand-me-down Johnny Roger pirate costume, a wet chilled Halloween and how he came to be despised by his three older siblings. A truly haunting tale.
Tuesday, October 26, 2010
Sunday October 24, 2010
Fam-Fit
Float Like a Butterfly, Sting Like a Bee
I. Gym Work
1. 10 Straight Leg Deadlifts
2. 20 Heavy Bag Punches (10 RRL, 10 LLR)
3. 50 Speed Bag Punches (50 R, 50 L, 50 Alt.)
-5 Rounds
II. Road Work
Wii Fit Island Run
Float Like a Butterfly, Sting Like a Bee
I. Gym Work
1. 10 Straight Leg Deadlifts
2. 20 Heavy Bag Punches (10 RRL, 10 LLR)
3. 50 Speed Bag Punches (50 R, 50 L, 50 Alt.)
-5 Rounds
II. Road Work
Wii Fit Island Run
Saturday, October 23, 2010
Friday, October 22, 2010
Rest Day Read October 20, 2010
Rest Day Read (SR-54)
CHARACTER, Numero Uno.
a Coach Hays rant.
Character, the missing link in the search for humanity in our modern world. It is rapidly disappearing from the American landscape. No, that's wrong, character is there, it is just not being developed. We live in an age of great physical and mental accomplishments. An age where the focus has shifted solely to these attributes (test scores, times, wins, etc.) and away from the development of fine, upstanding citizens. Have we forsaken the development of upstanding character as part of the well-rounded individual? The greatest country on the face of the planet is not threatened by outside forces, it is threatened from within by lack of character in our educational, political, religious, commercial institutions.
As a coach, the development of well rounded athletes of fine character was always the goal. Sometime we succeeded, sometimes we failed, but we always tried. We dealt with virtually every imaginable social ill of teenage boys. We tried to help them through difficult times and decisions. Sometimes we succeeded, sometimes we failed, but we always tried.
Character is something I used to preach to our kids. Then our school administrators stepped in with an "upgrade" in their drafting and enforcement of behavior policies. One of my biggest mistakes EVER as a coach was defaulting this duty to the "professionals". They tried to enforce behavior without getting involved, without getting their hands dirty and heart wrenched. And, ladies and gentlemen, that does not work. If I regret anything in my last year or so of coaching, it was defaulting that role to the administrators. Should never have quit pounding the development of character. I let those kids down.
Kids are floundering. They have landed in a great age of opportunity, can we sit idly by and allow it to slip through their fingers because we choose to neglect what's important? Because, it is all for naught without the empathy and humanity which comes with outstanding character development.
CHARACTER, Numero Uno.
a Coach Hays rant.
Character, the missing link in the search for humanity in our modern world. It is rapidly disappearing from the American landscape. No, that's wrong, character is there, it is just not being developed. We live in an age of great physical and mental accomplishments. An age where the focus has shifted solely to these attributes (test scores, times, wins, etc.) and away from the development of fine, upstanding citizens. Have we forsaken the development of upstanding character as part of the well-rounded individual? The greatest country on the face of the planet is not threatened by outside forces, it is threatened from within by lack of character in our educational, political, religious, commercial institutions.
As a coach, the development of well rounded athletes of fine character was always the goal. Sometime we succeeded, sometimes we failed, but we always tried. We dealt with virtually every imaginable social ill of teenage boys. We tried to help them through difficult times and decisions. Sometimes we succeeded, sometimes we failed, but we always tried.
Character is something I used to preach to our kids. Then our school administrators stepped in with an "upgrade" in their drafting and enforcement of behavior policies. One of my biggest mistakes EVER as a coach was defaulting this duty to the "professionals". They tried to enforce behavior without getting involved, without getting their hands dirty and heart wrenched. And, ladies and gentlemen, that does not work. If I regret anything in my last year or so of coaching, it was defaulting that role to the administrators. Should never have quit pounding the development of character. I let those kids down.
Kids are floundering. They have landed in a great age of opportunity, can we sit idly by and allow it to slip through their fingers because we choose to neglect what's important? Because, it is all for naught without the empathy and humanity which comes with outstanding character development.
"Nothing you do on the field of play can make up for being a piece of crap off it."
Wednesday, October 20, 2010
Monday, October 18, 2010
Wednesday, October 13, 2010
Wednesday October 13, 2010
Fam-Fit
Weight Swings
-20 reps per round
-count rounds finished in 15 minutes
Weight Swings
-20 reps per round
-count rounds finished in 15 minutes
Saturday, October 9, 2010
Friday October 8, 2010
Fam-Fit
Hit Something
Heavy Bag (10 RRL, 10 LLR)
Speed Bag (50 R, 50 L, 50 Alt)
-4 Rounds
Wii Sports Boxing
-3 consecutive bouts
Hit Something
Heavy Bag (10 RRL, 10 LLR)
Speed Bag (50 R, 50 L, 50 Alt)
-4 Rounds
Wii Sports Boxing
-3 consecutive bouts
Wednesday, October 6, 2010
Wednesday October 6, 2010
Fam-Fit
Uuugggghhhhh!!!!
Run 400 m
20 Swings
Run 400 m
20 Swings
Run 400 m
20 Swings
Run 400 m
20 Swings
Note: I think 400 m got considerably longer tonight. Oh, boy...
Uuugggghhhhh!!!!
Run 400 m
20 Swings
Run 400 m
20 Swings
Run 400 m
20 Swings
Run 400 m
20 Swings
Note: I think 400 m got considerably longer tonight. Oh, boy...
Rest Day Read October 5, 2010
Rest Day Read (SR-51)
Do It. Did It. Done It!
"Johnny did P90X"
"Mary did RKC"
"Andrew did CrossFit"
"Elizabeth did Maximum Effort Black Box (MEBB)"
"Frank did Bigger, Stronger, Faster(BSF)."
I was sitting in the doctor's office with one of the offspring today. It was quite the extensive visit, so I had the chance to read a couple Men's Health magazines from their selection of reading materials. It had been several years since I have even opened a MH issue. I subscribed for a year to their spinoff Men's Fitness a while back, but that was about it. I was amazed how many "workout" systems they present in ONE issue of their magazine. It sent my mind reeling. Do you realize how many "workout" systems there are out there? I imagine it is somewhere into the thousands. And in the rise of internet based information, that number probably is more into the tens of thousands. With the incredible number of choices and information floating around out in the world, how are we supposed to know what we are supposed to be doing for fitness? Which choice is the correct answer?
Do, Did, Done.
Set a goal and get to the "do".
Make a plan and make it a "did".
Then get after the goal and get it "done".
There are many ways to exercise, find one you like and get moving. Walk, run, air squats, weightlifting, dancing, sports, etc. Like TV? Well do something during commercial breaks. Just hop off your keister and get busy.
Do, Did, Done.
Do It. Did It. Done It!
"Johnny did P90X"
"Mary did RKC"
"Andrew did CrossFit"
"Elizabeth did Maximum Effort Black Box (MEBB)"
"Frank did Bigger, Stronger, Faster(BSF)."
I was sitting in the doctor's office with one of the offspring today. It was quite the extensive visit, so I had the chance to read a couple Men's Health magazines from their selection of reading materials. It had been several years since I have even opened a MH issue. I subscribed for a year to their spinoff Men's Fitness a while back, but that was about it. I was amazed how many "workout" systems they present in ONE issue of their magazine. It sent my mind reeling. Do you realize how many "workout" systems there are out there? I imagine it is somewhere into the thousands. And in the rise of internet based information, that number probably is more into the tens of thousands. With the incredible number of choices and information floating around out in the world, how are we supposed to know what we are supposed to be doing for fitness? Which choice is the correct answer?
Do, Did, Done.
Set a goal and get to the "do".
Make a plan and make it a "did".
Then get after the goal and get it "done".
There are many ways to exercise, find one you like and get moving. Walk, run, air squats, weightlifting, dancing, sports, etc. Like TV? Well do something during commercial breaks. Just hop off your keister and get busy.
Do, Did, Done.
Monday, October 4, 2010
Saturday, October 2, 2010
Saturday October 2, 2010
Fam-Fit
Pressing Issues
1. Standing Military Press
2. Push Press
3. Push Jerk
4. Snatch Drop
Sets of 4,3,2,1 AHAP (as heavy as possible without form)
Pressing Issues
1. Standing Military Press
2. Push Press
3. Push Jerk
4. Snatch Drop
Sets of 4,3,2,1 AHAP (as heavy as possible without form)
Friday October 1, 2010
Fam-Fit
Heavy Hands Walk
Heavy Hands Walk
- 30 minute walk with 2 lb. dumbbells
- Use full range of arm motion with DB (cheek to cheek)
- Walk 1 min. normal swing
- 30 seconds of punch swing or press swing (alternate)
- Walk 1 min. normal swing
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