Saturday, October 30, 2010

Saturday October 30, 2010

Fam-Fit
Time Trial
Bike Route

Friday October 29, 2010

Fam-Fit
Thrusters
3,3,3,3,3

Thursday October 28, 2010

Fam-Fit
M.O.M (Move One Mile)

Wednesday October 27, 2010

Fam-Fit
Squats
3,3,3,3,3

Wednesday, October 27, 2010

Rest Day Read October 26, 2010

Rest Day Read (SR-55)
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

Monday October 25, 2010

Fam-Fit
Ski Machine
30 minutes

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

Saturday, October 23, 2010

Saturday October 23, 2010

Fam-Fit
30 Minutes of Movement

Friday October 22, 2010

Fam-Fit
PVC-IT
75 Front Squats with PVC pipe
75 OH Squats with PVC pipe

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.

"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

Monday October 18, 2010

Fam-Fit
Treadmill Mile

Sunday October 17, 2010

Fam-Fit
Funky Combo
1. Wii Fit Island Run
2. 50 Air Squats
-2 Rounds

Saturday October 16, 2010

Fam-Fit
Man vs. Acorns, Part II
-rake, sweep and dominate

Friday October 15, 2010

Week Off from RDRs for the Muse Online Writer's Conference.

Thursday October 14, 2010

Fam-Fit
M.O.M (Move One Mile)

Wednesday, October 13, 2010

Wednesday October 13, 2010

Fam-Fit
Weight Swings
-20 reps per round
-count rounds finished in 15 minutes

Tuesday October 12, 2010

Fam-Fit
30 Minutes of Movement

Monday October 11, 2010

Fam-Fit
Funky Combo
Snatch Hops
Max Rep Pull-Ups
-8 Rounds

Rest Day Read October 10, 2010

Week Off from RDRs for the Muse Online Writer's Conference.

Saturday, October 9, 2010

Saturday October 9, 2010

Fam-Fit
Man vs Nature
Rake the infinite deposit of acorns in yard.

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

Thursday October 7, 2010

Fam-Fit
Time Trial
Bike Route

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...

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.

Monday, October 4, 2010

Monday October 4, 2010

Fam-Fit
Clean & Jerk
-3 sets of 8 @ heavy weight

Sunday October 3, 2010

Fam-Fit
Time Trial
-pick an route and distance standard and go for it.

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)

Friday October 1, 2010

Fam-Fit
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