Thursday, November 10, 2011

Thursday November 10, 2011

Fam-Fit
Swings (Heavy)
-continuous sets of 10 swing reps with heavy weight for 15 minutes
-rest between sets

Wednesday November 9, 2011

Fam-Fit
A Little Jumpy
@Huntress Park Basketball Court
10 yd. One Legged Hops; Right
10 yd. One Legged Hops; Left
Squat Hops up stair steps
25 Rope Jumps
Squat Hops down stair steps
-4 Rounds

Tuesday, November 8, 2011

Tuesday November 8 , 2011

Fam-Fit
Time Trial
250 Rope Jumps

Monday November 7, 2011

Fam-Fit
Run Combo
-800m Run/Walk
-Do 10 Alternate Stationary Lunges every 100m

Sunday November 6, 2011

Fam-Fit
Rest Day

Saturday November 5, 2011

Fam-Fit
30 Minutes of Movement

Friday November 4, 2011

Fam-Fit
Turtle Walk
@ CCCHS Parking Lot
-Place heavy weight in backpack and put on.
-Walk hills back and forth (~200 yards) 4X.
-Do 10 Squats in the middle of each pass.

Thursday, November 3, 2011

Thursday November 3, 2011

Fam-Fit
Combo
10 Push-Ups
Lunge Walk Up Incline
10 Weight Swings
Lunge Walk Down Incline
-5 Rounds

Wednesday November 2, 2011

Fam-Fit
Stadium Stairs
Sprint Up Stairs
Walk around and down next aisle
10 Squats
-repeats, do two laps of stadium

Tuesday November 1, 2011

Fam-Fit
50/50
Do 50 Step-Ups (25 each leg) then 50 Towel Shakes

Monday October 31, 2011

Happy Halloween
Fam-Fit
50/50
Do 50 Squats then 50 Pushups

Sunday October 30, 2011

Fam-Fit
Time Trial
Bike Route

Saturday October 29, 2011

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

Friday October 28, 2011

Fam-Fit
Hexagon of Doom
6 Stations, 5 Rounds
1. 10 PVC OH Squats
2. 5 Ab Wheel Roll-Outs
3. 20 Rope Jumps
4. 10 PVC Front Squats
5. 10 Push-Ups
6. 20 Rope Jumps

Thursday October 27, 2011

Fam-Fit
Rest Day at Football Game

Wednesday October 26, 2011

Fam-Fit
CCCHS Hill
10 Swings
Walk Up Hill
20 Towel Shakes
Walk Down Hill
20 Rope Jumps
Walk Up Hill
Walk Down Hill
-repeat for 15 minutes continuous

Tuesday October 25, 2011

Fam-Fit
30 Minutes of Movement

Monday October 24, 2011

Fam-Fit
800 m with Squats
Run/walk 800 m, every 100 m stop and perform 15 air squats

Sunday October 23, 2011

Fam-Fit
30 Minutes of Movement

Saturday October 22, 2011

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

Friday October 21, 2011

Fam-Fit
Rest Day for Football Game

Thursday October 20, 2011

Fam-Fit
Time Trial
Bike Route

Wednesday, October 19, 2011

Wednesday October 19, 2011

Fam-Fit
Push Up Ladder
One rep first minute, two reps second minute, three reps third minute...until you fail to complete the number of reps for a particular minute.

Tuesday October 18, 2011

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

Monday, October 17, 2011

Monday October 17, 2011

Fam-Fit
Run with Squats
Run 200 m
Do 10 Squats
Continue for 1600m

Tuesday, September 13, 2011

Monday, September 12, 2011

Monday September 12, 2011

Fam-Fit
Snatch
3,3,3,3,3

Sunday September 11, 2011

Reflect on the 10 year anniversary of the tragedies of September 11, 2001. Stand Tall.

Fam-Fit
Swings 
-Sets of 20, continuous 10 minutes

Saturday September 10, 2011

Rest Day @ Volleyball Tourney

Friday September 9, 2011

Fam-Fit
30 minutes of movement

Thursday September 8, 2011

Fam-Fit
100 Push-Ups

Wednesday September 7, 2011

Fam-Fit
Cleans
3,3,3,3,3

Tuesday September 6, 2011

Volleyball Match

September 3 through September 5, 2011

Paint The House

Friday September 2, 2011

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

Thursday September 1, 2011

Fam-Fit
Swings
-Set of 10 for 15 minutes continuous

Wednesday August 31, 2011

Fam-Fit
Bike Route

Tuesday August 30, 2011

Fam-Fit
Deadlift
3,3,3,3,3

Monday August 29, 2011

Fam-Fit
30 Minutes of Movement

Sunday August 28, 2011

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

Saturday August 27, 2011

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

Friday August 26, 2011

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

Friday, August 26, 2011

Thursday August 25, 2011

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

Thursday, August 25, 2011

Wednesday August 24, 2011

Fam-Fit
Time Trial
Bike Route

Tuesday August 23, 2011

Fam-Fit
Swings
-Sets of 10
-15 Minutes continuous

Monday August 22, 2011

Fam-Fit
Rest Day

Sunday August 21, 2011

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

Saturday August 20, 2011

Fam-Fit
Step-Ups 
-Sets 10 (5R, 5L)
-10 Minutes continuous

Friday August 19, 2011

Fam-Fit
30 Minutes of Movement

Tuesday August 16 thru Thursday August 18, 2011

Paint the House

Monday August 15, 2011

Fam-Fit
Rest Day

Tuesday, August 16, 2011

Sunday August 14, 2011

Fam-Fit
30 Minutes of Movement

Saturday August 13, 2011

Fam-Fit
Bike Route

Friday August 12, 2011

Fam-Fit
@Otto Unruh Stadium
800 m Walk/Run
Each lap do:
@100 m 10 Air Squats
@200 m 25 Towel Shakes
@300 m 10 Air Squats
@400 m 25 Towel Shakes

Thursday August 11, 2011

Fam-Fit
Morning Session
@Otto Unruh Stadium

Stair Lunges
-15 minutes continuous
-Lunge Walk or 10 Alt Lunge Steps before sprinting up stairs

Evening Session
Bike Route

Wednesday August 10, 2011

Fam-Fit
REST DAY
Fam-Fit
Morning Session
@Otto Unruh Stadium
Weight Swings

-Set of 10 Reps
-15 minutes continuous

Evening Session
IWT
Staionary Bike Sprint
Heavy Bag Jab, Jab, Punch (RRL, LLR)
Speed Bag (25 R, 25L, Alt)
-30 seconds work, followed by 30 seconds rest
-4 Rounds at each exercise, then move to the next

Monday August 8, 2011

Fam-Fit
Morning Session
@Otto Unruh Stadium
Stairs and Squats
-10 Air Squats & Sprint up stairs, Walk across and down.
-15 minutes continuous

Evening Session
Snatch Hops
3,3,3,3,3

Sunday August 7, 2011

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

Saturday August 6, 2011

YARD WORK
Mow, Trim, Saw, Axe & Generally Enjoy

Friday August 5, 2011

Fam-Fit
30 Minutes of Movement

Thursday August 4, 2011

Fam-Fit
Combo
8 Full Squats
Max Rep Pull-Up
-5 Rounds

Wednesday August 3, 2011

Fam-Fit
Full Clean & Jerks
12 sets of 1 rep @ 135 lbs.

Thursday, August 4, 2011

Thursday July 28 through Tuesday August 2, 2011

Vacation 
@Lake of the Ozarks

Wednesday July 27, 2011

Fam-Fit
@CCCHS Track
Four Corners
1. 25 Rope Jumps
2. 5 Full Extension Ab Wheel Rolller Outs & Ins
3. 10 Plyo Push-Ups
4. DB Twists (5 Each Side)
-4 Rounds

Tuesday July 26, 2011

Fam-Fit
@CCCHS Track
Walk/Run Combo
Move 800m, every 100m stop and do 10 Air Squats

Monday July 25, 2011

Fam-Fit
@CCCHS Track
Circuit
1. 20 Weight Swings
2. Walking Lunge Up Ramp
3. 3 PVC Snatch Hops to Depth Jumps
4. Walking Lunge Down Ramp
-4 Rounds

Sunday July 24, 2011

Fam-Fit
Bike Route

Saturday July 23, 2011

Fam-Fit
30 Minutes of Movement

Friday July 22, 2011

Fam-Fit
Rest Day

Thursday July 21, 2011

Fam-Fit
Run/Walk Combo
Move 800 m, every 100 m stop and do 10 Lunges

Wedensday July 20, 2011

Fam-Fit
@CCCHS Track
Four Quarters
1. 15 PVC OH Squats
2. 25 Towel Shakes
3. 15 PVC Front Squats
4. 25 Rope Jumps
-4 Rounds

Tuesday July 19, 2011

Fam-Fit
@CCCHS Track
Body Weight Circuit

Monday July 18, 2011

Fam-Fit
Rest Day

Sunday July 17, 2011

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

Saturday July 16, 2011

Fam-Fit
30 Minutes of Movement

Friday July 15, 2011

Fam-Fit
Bike Route

Saturday, July 16, 2011

Thursday July 14, 2011

Fam-Fit
@CCCHS Hill
Weighted Walk
Put weight load in backpack and walk up and down hills.
Make 5 peak to peak trips across the valley.
Do 10 air squats at midpoint of every trip.

Wednesday July 13, 2011

Fam-Fit
@CCCHS Hill
Hill Combo
1.10 Weight Swings
2. Walk to top of hill
3. 25 Towel Shakes
4. Walk down hill
5. 10 Weight Swings
6. Walk up and down the hill
7. 25 Rope Jumps
-Repeat for 15 minutes continuous

Tuesday July 12, 2011

Fam-Fit
Rain Out Rest Day

Monday July 11, 2011

Fam-Fit
Bike Route

Sunday July 10, 2011

Fam-Fit
Power Hour

Saturday July 9, 2011

Fam-Fit
30 Minutes of Movement

Friday July 8, 2011

Fam-Fit
@Otto Unruh Stadium
Plyometric Circuit
1. Jump Series
2. Hops
3. Upper Body Plyos
4. Squat Jumps to Depth Jumps

Thursday July 7, 2011

Summer Basketball

Wednesday July 6, 2011

Fam-Fit
Four Quarters
1. 25 Rope Jumps
2. 15 OH Squats with PVC
3. 25 Towel Shakes
4. 15 Front Squats with PVC
-4 Rounds

Tuesday July 5, 2011

Fam-Fit
@Otto Unruh Stadium
Stair Combo
Sprint Up Run and Step Up/PushUp
-15 minutes continuous

Happy Fourth of July!

Have fun, eat well, enjoy your people and your freedom.

Sunday July 3, 2011

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

Rest Day Read July 2, 2011

Rest Day Read
Start BEHEMOTH by Scott Westerfeld after finishing LEVIATHAN.

Friday, July 1, 2011

Friday July 1, 2011

Fam-Fit
@CCCHS Track
Move 800m
-Perform 10 air squats every 100m.

Thursday June 30, 2011

Summer Basketball in 106 degree gym.

Wednesday June 29, 2011

Fam-Fit
@Huntress Park Basketball Court
Jumpy-A-Fied
20 Box Jumps (on lower step of stands)
Squat Jump Up (up steps of stands)
20 Rope Jumps
Squat Jump Down (down steps of stands)
-5 Rounds

Note: This was absolutely dreadful backed up to last night's workout.  The legs were screaming. One participant said they felt "like crying" halfway through.  Incredible how hard a eight inch hop onto a concrete step can get several rounds into this workout. 

Tuesday June 28, 2011

Fam-Fit
@Huntress Park Basketball Court
Screaming Quads Combo
10 Push-Up
Lung Walk Up Incline/Ramp (~10 yards)
10 Weight Swings
Lung Walk Down Incline/Ramp (~10 yards)
-5 Rounds

Monday June 27, 2011

Fam-Fit
Bike Route

Sunday June 26, 2011

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

Rest Day Read Saturday June 25, 2011

Rest Day Read
Begin LEVIATHAN by Scott Westerfeld

Friday, June 24, 2011

Friday June 24, 2011

Fam-Fit
MB MANIA (10 each)
Wall Ball Shots and Catch
Chest Pass
Side Throw R & L
OH Throw Front & Back
Side to Side Skater Catch and Throw
-Repeat

CONE-Y ISLAND
Zig Zag Runs
Cone Hops -Front, Back, Side
Side Runs
4 Cone Cut Drill (4 RRL and 4 LLR)
5 Cone Drill (3 Each)
Ladder Sprints (Up & Down Ladder)
-10 yards
- 10 to 20 to 10 yards
- 10 to 20 to 30 to 20 to 10
-Repeat

Thursday June 23, 2011

Fam-Fit
Rest Day @ Summer League Basketball
Run the Scoreboard-From-Hell

Wednesday June 22, 2011

Fam-Fit
30 Minutes of Movement

Tuesday June 21, 2011

Fam-Fit
Stairs Combo @ Otto Unruh Stadium
Sprint up stairs, walk to and down next aisle over, do 10 step up each leg on seat bench, sprint up stairs, walk to and down the next aisle over and do 10 push-ups.  Continue this pattern all the way down the stadium and back. 

Monday, June 20, 2011

Saturday, June 18, 2011

Saturday June 18, 2011

Fam-Fit
Yard Work
Mow, Axe fallen tree limbs, Shovel dirt

Friday June 17, 2011

Fam-Fit
Swing & Climb
@CCCHS Hill
-15 minutes continuous movement
10 Swings @ bottom of hill
Walk/Run to top of hill
20 Towel Shakes
Walk down hill
10 Swings
Walk/Run to top of hill
Walk down hill
20 Rope Jumps
-Repeat sequence until time is finished

Rest Day Read Thursday June 16, 2011

Rest Day Read (SR-94)
Check out my June Blog Conference Workshop at the MuseItUp Publishing Blog site.
The Four P's Approach to Writing: How My Sports Coaching Career Gave My Writing Career a Boost.

The Four P's Approach to Writing: Introduction

The Four P's Approach to Writing: Purpose

The Four P's Approach to Writing: Pride

The Four P's Approach to Writing: Passion

The Four P's Approach to Writing: Persistence

Wednesday June 15, 2011

Fam-Fit
A Little Jumpy @Huntress Park
Bunny Hop
Kangaroo Hop
Zig Zag Hop
Flip Flop Hop
Side Hop
One Leg Right Hop
One Leg Left Hop
Kangaroo Hop Up Incline
Kangaroo Hop Down Incline
Box Jumps x 20
Right Box Jumps x 20
Left Box Jumps x 20

Tuesday June 14, 2011

Fam-Fit
Body Weight Circuit 
@ Huntress Park

Monday June 13, 2011

Fam-Fit
Bike Route

Sunday June 12, 2011

Fam-Fit
30 Minutes of Movement

Saturday June 11, 2011

Rest Day Read (SR-93)
Since mental exercise is as important as physical exercise, read.  Please read.  Read a magazine, newspaper, books...whatever gets your brain a working.
I just finished THE BOOK THIEF by Markus Zusak.  Now listening to THE EDUCATION OF A COACH by David Halberstam and re-reading to 4 FANTASTIC NOVELS by Daniel Pinkwater.

Friday June 10, 2011

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

Thursday June 9, 2011

Thursday's are a day off for the summer.  I am gym supervisor for summer basketball league. Whose laughing back there?  Me a supervisor?  Desperate people fall on desperate measures.  That's is the only explanation I can think of...
My best Thursday night summer basketball advice: Don't mess with the gym supervisor!

Wednesday June 8, 2011

Fam-Fit
30/30 Circuit
-30 sec. work/30 sec. rest
Dead Hangs
Pistol Hold Right Leg
Pistol Hold Left Leg
Plank Hold (Push-up position)
Box Jump
Jump Rope
-4 Rounds

Wednesday, June 8, 2011

Tuesday June 7, 2011

Fam-Fit
OH Squat Circuit
10 OH Squats
10 Step OH Balance Beam
10 Steps OH Squat Walk (Up&Down Incline)
10 OH Squats
3 OH Squat Jumps to Box to OH Depth Jump
10 OH Squats
-4 rounds

Monday June 6, 2011

Fam-Fit
Bike Route

Rest Day Read Sunday June 5, 2011

Rest Day Read (SR-92)

Saturday June 4, 2011

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

Friday June 3, 2011

Fam-Fit
I. MB Mania (10 each)
Wall Ball, Chest Pass, Side Throw, OH Throw, Backward OH Throw
Chest Pass & Chase, OH Throw & Chase
II. Exercise Band Movements
Run in place, sprint touch, shuffle touch and triangle

Thursday June 2, 2011

Fam-Fit
Storm Clean-Up

Wednesday June 1, 2011

Fam-Fit
Circuit Circus
5 Burpees
30 Towel Shakes
20 Step-Ups (10R/10L)
10 Weight Swings
40 yds. One Hand Farmer Walk (Switch hands @ 20 yds.)
-4 Rounds

Rest Day Read Tuesday May 31, 2011

Rest Day Read (SR-91)

Tuesday, May 31, 2011

Monday May 30, 2011

Fam-Fit
Funky Run/Walk
800 m run/walk
Every 100 m, stop and do 20 air squats

Sunday May 29, 2011

Fam-Fit
Bike Route

Saturday May 28, 2011

Fam-Fit
30 Minutes of Movement

Friday May 27, 2011

Fam-Fit
OH Squat Circuit
10 OH Squats
10 Steps OH Squat Walk
10 OH Squats
5 OH Squat Jumps to Box to OH Depth Jump
10 OH Squats
-5 rounds

Rest Day Read Saturday May 26, 2011

Rest Day Read (SR-)

Wednesday May 25, 2011

Fam-Fit
Stadium Stairs Combo
10 Swings
Run/Walk Up & Down Stadium Steps
10 Squats
Run/Walk Up & Down Stadium Steps
-Repeat for 15 minutes continuous

Tuesday May 24, 2011

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

Monday May 23, 2011

Fam-Fit
Body Weight Circuit

Rest Day Read Saturday May 22, 2011

Rest Day Read (SR-)

Saturday May 21, 2011

Fam-Fit
Bike Route

Friday, May 20, 2011

Friday May 20, 2011

Fam-Fit
Deadlift @ 300 lbs.
12 sets of 1 rep

Thursday May 19. 2011

Fam-Fit
30 Minutes of Movement

Thursday, May 19, 2011

Wednesday May 18, 2011

Fam-Fit
Human Weapon Group
Circuit Circus
10 Thrusters
Leg Swings (10 each)
Farmer Walk
Max rep Pull-Ups
50 Towel Shakes
40 Rope Jumps
-5 Rounds

Rest Day Read Tuesday May 17, 2011

Rest Day Read (SR-88)
Hell Week Series 
from The Coach Hays blog site.

Monday May 16, 2011

Fam-Fit
Human Weapon Group
Stretch Runs
Speed Drills
2 Rounds of 20 swings, 100m, 20 air squats, 100m

Sunday May 15, 2011

Fam-Fit
Time Trial
Bike Route

Saturday May 14, 2011

Fam-Fit
Push Press
3,3,3,3,3

Friday May 13, 2011

Happy Birthday LTH and LSH!

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

Rest Day Read Thursday May 12, 2011

Rest Day Read (SR-87)
The Performance Triangle by Mike Hays
(2003 article published in Gridiron Strategies.  I know this is long for a blog post, but it contain some good information)

The Performance Triangle: Fueling Athletes for Peak Performance

“Coach, I’m tired all the time.  What can I take to help me get some energy?”
“Will supplements help my son get a college scholarship?”
“Coach, what do you think about this Rocket Boost Shake ad I found in my latest Tons of Muscle magazine?”
As coaches, we may hear these questions or similar question from our athletes or their parents.  How do we answer these questions?  What advice do we give to best insure the long-term health of the athletes, yet help them to an improved level of performance?  Several years ago, we were faced with this dilemma when some of our top athletes asked questions like the ones above.  Basically, they wanted to gain size and increase energy levels.  We decided to have the players keep a journal to record their diets for a week.  They would write down what they had eaten, drank and their daily amount of sleep, while I would do some research into supplements and performance nutrition.  I sat down with the wealth of information I had found and the journals from the players, excited over the chance to apply cutting edge technologies to our situation.  My bubble quickly burst upon reading the journals.  Their diets were loaded with fast food, snack food, were basically without fruits and vegetables and soda appeared to be the primary fluid source.  The realization quickly became evident: We didn’t need cutting edge technology, we needed to re-educate these kids about basic nutrition and try to make them understand the importance of good nutrition upon athletic performance.  We developed a plan that focuses on our performance triangle: hydration, nutrition and rest.  We present this plan during the summer conditioning period to all participants then try to preach and teach these three principles throughout the season.  Now, when players or parents ask these questions or show interest in supplements, my advice is simple.  Keep yourself hydrated, eat right and get enough rest.  If the athlete is still having problems after following the performance triangle then maybe they should see their physician about supplementation.  But, by spending the money on supplements without following the performance triangle, they are, literally, throwing their money down the toilet.

The Performance Triangle
1.  Hydration
The adult male body consists of about 60% water, the adult female about 55%.   Plain and simple, we lose water constantly, even at rest, so water must be replaced.  For example, hold your palm or a small mirror in front of your mouth and exhale.  The water vapor you see or feel is water lost through normal respiration.  We lose about 250 milliliters of water daily just through breathing. With normal activity levels, estimates are that the body loses about 2.5 liters per day.  That is water that must be replaced.  Water functions to maintain normal homeostasis, or steady state, by cleaning/removing toxins, moving all the nutrients and minerals required for metabolism and providing the proper aqueous environment for the body’s biochemical reactions.  We need to have an optimal level of hydration for proper ionic balance, for proper muscle contraction/relaxation and for the myriad of neurochemical and physiochemical reactions taking place in our bodies every second.  A recommended rule of thumb for general health suggests a minimum of 8 eight-ounce glasses of water per day. Athletes and other physically active individuals should aim for a minimum of 12-8ounce glasses of water daily.  In games, scrimmages or physically strenuous prolonged periods of activity, it is a good idea to supplement water with a carbohydrate and electrolyte source, like a sport drinks.  Do not rely on the thirst mechanism to monitor hydration levels.  This     reflex is not an efficient mechanism.  By the time the thirst mechanism is triggered the body is already in a dehydrated state.  Athletes should be taught to monitor their urination patterns, which is more effective than reliance on the thirst mechanism.  Urination should be at regular, frequent intervals and be pale yellow in color.  Deep yellow or long periods of time between bathroom visits are signs of dehydration. 
We preach water consumption through the entire season, starting with summer conditioning.  We try to instill the importance of keeping one’s self properly hydrated seven days a week, 24 hours a day, not just before practice or on game day.  At checkout each fall, each athlete is given a new 20-ounce bottle of water.  They label the bottle with their name and are held responsible for it the entire season.  Starting with two-a-days, each player must weight-in before practice and weigh out after practice.  They record their weights and the difference between pre and post practice weights on a wall chart.  For each pound lost, we try to replace with 20-ounces of water.  We are strict we our enforcement of this program and in the past, we have seen good habits forming usually 2-3 weeks into the season.  Sprint penalties are given to those who do not record their weights.  Players with a greater than 4 pound loss during a practice session must visit with a coach, supervised through their water replacement, assessed to current state of health (nauseous, weak, dizziness, etc.) and advised to eat a well balanced meal with plenty of fresh fruits and vegetables.  This year, we are going to incorporate a new idea, the  “Take 10” program.  We are going to try and get the athletes to take 10 swallows of water each time they pass a water fountain during each school day.

The Performance Triangle
2.  Performance Nutrition
In order for a body to perform at a peak level of performance, it must be properly fueled at an optimal level.  An entire industry has been built around the athlete’s desire and need for the perfect performance diet.  The products, advertisements and shoptalk touting the latest and greatest new discoveries constantly bombard us, creating confusion and the “magic pill” culture we deal with on a daily basis.  Realistically, most of these products show positive effects only in a very small population of elite athletes, athletes who train at an extremely high intensity.  Fortunately, amidst all the confusion, the path to effective performance nutrition is a relatively simple.  A well-known path that is grounded in the principles of a balanced diet that follows the guidelines set by the USDA in the food pyramid.  Most high school athletes have exposure and training into the basics of the food pyramid.  With this great foundation already in place to build on, the trick is to get the athletes to follow the principles.
For performance and function, the human body requires both macronutrients (carbohydrates, fats and proteins) and micronutrients (water, vitamins and minerals), each at appropriate levels to produce and store the energy molecules necessary for physical activity.  Surpassingly and shocking, these macro- and micronutrients are not found exclusively in designer powders, pills, bars or shakes, but are found in the regular foods on the cupboard or on supermarket shelves.  Let’s take a closer look at the macro and micronutrients and some of the recommended ratios for fueling athletic performance.
                A. Macronutrients
1. Carbohydrates
Carbohydrates should constitute about 65% of the diet.  They are the primary source of energy in the body for short term, high intensity activity.  Complex carbohydrates, found in foods from the bottom two layers of the food pyramid (breads, grains, pasta, fruits and vegetables), should make up the majority of the diet.  After strenuous activity, carbohydrates should be consumed as soon as possible to help the body refuel and recover faster.             
                            2.  Fats
About 20% of the diet should come from fat.  Fat is an important energy source for long term, low intensity activity.  The majority of the fat in the diet should be from unsaturated fats, like those found in vegetable or fish oils.  Check the labels on foods to insure that the fat content is around 20% and that it is unsaturated fat. 
                            3. Protein
Protein should constitute about 15% of the diet.  The average American diet contains ample amounts of protein.  One of the important functions of protein in the body is to rebuild and repair muscle; it plays only a small part as an energy source in prolonged low intensity activity.  Excess protein in the body in excreted as a waste product or converted to fat and stored.  For the majority of athletes, taking protein shakes and supplements above the 15% level IS throwing money down the toilet.
              B.  Micronutrients
Vitamins and minerals are important as they help in the chemical reactions of food metabolism and energy production.  A balanced diet that follows the food pyramid guidelines, along with proper water intake, should provide sufficient amounts of essential micronutrients.  Some vitamin supplementation, especially with Vitamin B12, may be necessary with the vegetarian athlete.
It is always a good idea to consult a physician or a registered dietician prior to make major changes in diet or training programs.  The advice of a registered dietician, especially one with a sports nutrition background, can be of tremendous help is designing and implementing a healthy, balanced performance diet.  Many hospitals employ a registered dietician on their staff that may be willing to assist with any nutritional questions or concerns.  Also, a physician can suggest a registered dietician in your area. 
When athletes are trying to gain weight by increasing total daily caloric intake or trying to lose weight by decreasing total daily caloric intake, it is extremely important that the 65% carbohydrate, 20% fat and 15% protein ratios still be followed or adjusted to reflect the total daily caloric intake.  For example, an athlete wants to gain weight by increasing daily caloric intake 500 calories.  The athlete should not add all 500 additional calories with carbohydrate sources alone, but should try to add about 325 (65%) of calories from carbohydrates, 100 (20%) of calories from fats and 75 (15%) of calories from protein to stay within the proper ratio of macronutrients.

The Performance Triangle
3.  Rest
Rest is often the X factor in sports performance, especially with the high school athlete.  It is during periods of rest that the body has a chance to adequately replenish its energy resources, recover and rebuild itself.  The body must be allowed the time to recover from the physical stress and previous energy expenditure in order to be able to start the next physical activity at an optimal level.  Mental and physical weariness can lead to injury or critical mistakes.  The amount of rest needed as daily sleep, between activities or between sets in training varies from individual to individual. As a general rule of thumb, about eight hours of sleep per night, 48-72 hours between strenuous activities and 3-5 minutes between workout sets are good places to start.  We try to stress that idea that rest guidelines, like hydration and nutrition, must be adhered to on a daily basis.  Staying up until 2:00 AM all week can’t be balanced out with 30 hours of sleep over the weekend.
We feel that teaching our athletes the principles of the Performance Triangle: hydration, nutrition and rest gives them a basic education on the importance of properly fueling the body for peak athletic performance.  At the same time, we feel that it presents skills that can help them develop excellent lifestyle habits.  The program falls within our coaching philosophy to give our athletes the opportunity to grow and improve without doing any long-term harm.  We believe the program allows athletes to build a solid physical foundation based on healthy principles and not upon the “magic potion” ideology they are bombarded with in our culture. 


References
Asanovich, M.: 2002, Dietary Supplementation: Fact or Fallacy, www.coachsos.com, Training Section Article.

Stone, M.H.: 1994, Nutrition Factors in Performance and Health, In: Essentials of Strength Training and Conditioning, ed. Baechle, T., 1st edition, Human Kinetics.

Barnes, M.: 2002, Nutrition and Football, www.coachsos.com, Training Section Article.

Bonci, L.: Fluids: Drink Up or Drop Out, www.nflhs.com, Safety and Health Section Article.

Bonci, L.: 2001, Lingering Myths, Training and Conditioning, Vol. 11, No. 6.

Kleiner, S.M.: 1997, Eating for Peak Performance, The Physician and Sportsmedicine, Vol. 25, No. 10.

Kleiner, S.M.: 1999, Checking What Goes In the Tank, Training and Conditioning, Vol. 9, No. 3.

Riley, D., Wright, R: Houston Texans Strength and Conditioning Program Manual,   www.houstontexans.com.

USDA Nutrition and Health: Dietary Guidelines for Americans, 5th edition, 2000.

Saturday, May 14, 2011

Wednesday May 11, 2011

Fam-Fit
Squat
3,3,3,3,3

Tuesday May 10, 2011

Fam-Fit
Hop Combo
Leg Swings x 10 each
Box Jump to Depth Jump to Horizontal Jump x 5
Rope Jumps x 50
-5 Rounds

Monday, May 9, 2011

Fam-Fit
Swings

Sunday May 8, 2011

Fam-Fit
Bike Route

Tuesday, May 10, 2011

Rest Day Read Saturday May 7, 2011

Rest Day Read (SR-86)
Scientific Misconduct Starts Early by Julie Manoharan
"They found that 65% of respondents had falsified data, 20% had altered their hypothesis after finishing their study, and 33% had abused the scientific method in some other way."

First off, I think this study by the two students in Kentucky for their science fair project was an ingenious idea. (I especially like the teacher's first thought was that the two were just trying to get out of working on a research project.) One of the young men said he has been aware of questionable science practices and heavy doses of parental guidance in the science fairs since he was in sixth grade. The ingenuity and daring in the design of their survey project is to be admired almost as much as an alarm raised to their findings.
Scientific misconduct is becoming a MAJOR league problem in science. The pressure and desire to break the next big thing often overshadows ethical science behavior. This is unfortunate and this is wrong. As the public begins to trust the power of science more and more, we, as scientist, can't allow the temptation for misconduct to risk that public trust. Ethics is as important as experimental design. Ethics is as vital to science as the scientific method itself. Patience, perseverance and solid data are keys to pushing science forward in the long term. And from the results of this survey, we need to start teaching and re-enforcing scientific ethics early on. We need to educate parents, students and teachers that the ends do not justify the means in science.

Saturday, May 7, 2011

Friday May 6, 2011

Fam-Fit
Time Trial

Thursday May 5, 2011

Fam-Fit
Weight Swings
Heavy weight
Sets of 10
15 minutes continuous

Wednesday May 4, 2011

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

Tuesday May 3, 2011

Fam-Fit
I. Snatch Hops
3,3,3,3,3
II. MB Mania
3 sets of 10 reps
Underhand Throw
Squat Throw
Right Side Throw
Left Side Throw
Chest Pass
Ball Slam

Rest Day Read Monday May 2, 2011

Rest Day Read (SR-85)
GUYS READ
Jon Scieszka, author of one of my favorite children's books of all time, THE STINKY CHEESE MAN AND OTHER FAIRLY STUPID TALES,  has initiated a program to help boys develop into readers.  Go check out the site, it is pretty cool stuff.
Boys need to read.  One of the most shocking discoveries of mine in my years coaching was just how few of my high school boys read on a regular or even a semi-regular basis.
Boys, give reading a try.  Find something you like and try reading (or listening).  If you don't like it, toss it aside and try something different, there is plenty out there.
www.guysread.com

Monday, May 2, 2011

Sunday May 1, 2011

Fam-Fit
Time Trial
Bike Route

Saturday, April 30, 2011

Saturday April 30, 2011

Fam-Fit
Beam Me Up Squatty!
-20 Rep Full Squats
-Count rounds completed in 20 minutes

Friday April 29, 2011

Fam-Fit
Shoveling
Dig the Garden
-Alternate R&L side shovels.
-Lift and turn dirt every time.
-Continuous, no rest.

Thursday, April 28, 2011

Thursday April 28, 2011

Fam-Fit
Boxer Combo
20 High Step Ups (10 R, 10 L)
20 Heavy Bags Punches (10 RRL, 10 LLR)
10 GH Sit-Ups
10 GH Back Extensions
Speed Bag (50R, 50L, 50Alt)
-4 Rounds, no rest between stations

Wednesday, April 27, 2011

Rest Day Read Wednesday April 27, 2011

Rest Day Read (SR-84)
Motivation by Coach Hays
Half the battle in strength and conditioning (and coaching, for that matter) is motivating people to work harder and more efficiently than they want to. Here are a few of my "tools" I used over the years.
A. 6:30 AM
We always had summer conditioning at 6:30 AM sharp.  We did this for several reasons.  One, my real job is a 40 minute drive from town, so we had to start early enough to allow me to still be able to get to work without ticking off too many folks there.
Second, what the heck else is going on at 6:30 AM?
And finally, I made this promise to myself when I first started coaching.  If the kids were willing to get up and get themselves to the weight room from all over the county (and we have a BIG county), I would make their effort worthwhile with a tougher than hell workout.  Every day.
B. Anyone?
I liked this one a lot.  Usually on the first day of summer conditioning, I would have all the boys sit on the floor.  I would ask for all 6'5" offensive lineman to please stand up.  Nobody would stand up.  I would ask for all 6'3" 215 lb. safeties who hit like a cannon shot to please stand up.  Nobody would stand up.  Finally, I would ask all running backs who run 4.4 second 40's to stand up.  Nobody would stand up.
The boys would laugh a nervous laugh, there would be a few snide remarks concerning the sanity of their coach, then I would deliver the goods in my outside voice, "We don't have those physical attributes here in our town.  We don't have those physical attributes sitting here on this floor.  But, I know we do have.  We have a lot of bad ass SOB's sitting right here.  We have kids who will fight and compete until somebody makes them stop.  IF, and I say, IF, you listen to me and do what we ask you to do, this strength and conditioning program will turn you into a human weapon.  You will hit people harder than they have ever been hit.  You will play with such intensity and fire you will wreck havoc and create chaos.  We may not be big, we may not be fast, but we can be Human Weapons!
C. 540
Usually around the fourth of July, some of the initial enthusiasm would die off and effort would suffer.  Motivation time.  Time to light the spark again for the second half of the summer conditioning period.  Here is a synopsis of one speech.
"Gentlemen, when you're lying in bed and the alarm goes off at 6 AM, you don't really want to get up, do you?  In that moment of indecision, think about this.  There are 9 teams on our regular season schedule. Let's say, there are about 60 kids per team.  That is 540 people that want to kick your ass.  Write that number down on paper then tape it to the ceiling and walls around your bed.  See it first thing when you open your eyes.  If the thought of 540 people wanting to eat your lunch doesn't drive you to get up and come workout or drive you to work your ass off while you're here, then go back to sleep.  I don't want you here and we don't need you here."
That drop some jaws.
Motivation.  I love it.  The energy.  The adrenaline rush. The engine clicking on all cylinders.  Motivated athletes get it done.

Tuesday April 26, 2011

Fam-Fit
Necessary Cleaning Of the Garage Gym
Completed under the motivation and direction of Kid3, the LSH
I actually saved a few things from the trash pile MotherHays made.  Hooray for me!

Monday April 25, 2011

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

Sunday April 24, 2011

Happy Easter!

Saturday April 23, 2011

Fam-Fit
Heavy Hands Walk

Sunday, April 24, 2011

Rest Day Read Friday April 22, 2011

Rest Day Read (SR-83)
Shantivanam, Forest of Peace
I haven't been a lot of places in my lifetime, but the Shantivanam House of Prayer in Easton, Kansas is the most holy place I have been to.  When my uncle was the resident priest there, the family would attend midnight mass on Christmas and Easter sunrise mass every year.  It was and still is a magical place.  As a kid, I think I felt God for the first time in the silence of the walking trails. It is a place of retreat, a place of solitude and spirit. I learned of (and learned to appreciate) the power of silence in finding God's presence there. I ate my first turnip fresh out of its gardens and met numerous wonderful people of spirit and faith during my brief visits.  Great memories of Shantivanam.
Check out the link by clicking the title above or their slideshow HERE.
Have a happy and safe Easter.

Thursday, April 21, 2011

Thursday April 21, 2011

Fam-Fit
Time Trial
Bike Route or 2.5K Nordic Track 
-depending on the weather

Wednesday, April 20, 2011

Monday, April 18, 2011

Monday April 18, 2011

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

Thursday, April 14, 2011

PROM WEEK 2011

Fam-Fit
Fam-Fit will be on hiatus (or on a very fractured schedule) for the week of April 10-17 for prom preparations.  I have come up with a ladder climb exercise that was a fun workout on Monday night while tying S-hooks to the drop ceiling frame at the school.  Why am I tying S-hooks with 30 lb. test line to the drop ceiling frames at the school?  Well, to build a black plastic sheet walled hallway, of course.
Did I mention I LOVE prom?  I can answer that...NO, I have never even once uttered the words "I love prom"  without anything but completely smart-ass intent.
Step Ladder 
1. Pick up step ladder and walk rapidly 10-20 yards.
2. Set down step ladder on level surface.
3. Step up R-L-R then step down.
4. Step up L-R-L then step down.
5. Go to Step 1.
-Work for a set continuous time or for a set number of ladder moves.

Sunday, April 10, 2011

Rest Day Read Saturday April 9, 2011

Rest Day Read (SR-82)
The Beginnings of Arlington National Cemetery

Arlington House
 Union Quartermaster General Montgomery  Meigs appropriated land around Arlington House from its owner Gen. Robert E. Lee in June 1864 for use as Arlington National Cemetery.  General Meigs wanted to make Arlington House uninhabitable for the Lee family by placing Union soldier's graves right to the front porch. In his excellent documentary,  The Civil War, filmmaker Ken Burns adds that General Meigs had previously lost his son, a Union soldier, in battle against Lee led forces and the appropriation of Lee's land was particularly satisfying to the Quartermaster General.


 
I have only seen Arlington by photo or film.  It is a place I must visit before I die. My daughter has been there on a school group trip led by my good friends, and excellent teachers, the Lane Brothers.  She loved Arlington and everything about Washington, DC.  Coach Lane once gave me a football scout VCR tape, on which at the very end of the tape was copied the film he took of the changing of the guard at the Tomb on the Unknown Soldier.  I still have that tape safely stored away.  Incredible. Solemn. Beautiful.

Friday, April 8, 2011

Friday April 8, 2011

Fam-Fit
30 Minutes of Movement

Thursday April 7, 2011

Fam-Fit
Boxer
20 Rope Jumps
20 Heavy Bag (10 RRL, 10 LLR)
20 Speed Bag
20 Crunches
-8 rounds

Thursday, April 7, 2011

Wednesday April 6, 2011

Fam-Fit
Time Trial
Bike Route

Wednesday, April 6, 2011

Tuesday April 5, 2011

Fam-Fit
CrossFit Combo (CrossFit Main Site WOD 4-6-11)
Complete as many rounds and reps as possible in 5 minutes of:
135 pound Squat clean
135 pound Jerk

Tuesday, April 5, 2011

Rest Day Read Monday April 4, 2011

Rest Day Read (SR-81)
Play Calling by Coach Hays
One of my all-time favorite things about football is play calling.  I loved it as a coach, especially on the defensive side of the ball.  As I was a fan long before I was a coach, I learned the bleachers are the perfect place to appreciate the fine art of play calling.  
One solid fact about play calling I learned in my time as a fan was this little nugget of wisdom; Plays called from the stands AFTER the actual play is over have a 100% No-Fail Rate.  Seriously, if a 4th and short iso run play gets stuffed at the line of scrimmage, there are at least 50 guys in the stands hiking up their jeans, sucking in their gut and exclaiming to everyone within a 12 row radius, “I’d a passed right there, a quick slant.”   
Now, let’s take the same 4th and short situation.  If the call of a quick slant pass falls incomplete to the turf, those same 50 guys hiking up their jeans in the stands are saying, “Shoulda run the iso, that’s what I called in my head while they was still in the huddle.” This still cracks me up today as a fan and used to cracked me up as a coach.
One JV game night, we played after the freshman squad's game at our home stadium.  We arrived in the 2nd quarter of the freshman game and we had time, so we let the kids watch some of the game from the endzone before we began warming up.  The double wing team the freshman were playing were moving the ball well.  After a couple long runs, what sounds like a older gentleman from our home stands started screaming “WATCH THE RUN!  WATCH THE RUN!”, in that maniacal voice one often finds in the stands of sporting events.  Very next play, the opponent threw a long play action pass that put them inside our 10 yard line.  Guess what the older gentleman screams now.  “WATCH THE PASS!  WATCH THE PASS!”  Classic.  And the best part was he kept this up well into the fourth quarter.  I giggle just to think about it.
Another play calling story.  We hosted the opening game of district playoffs with our rival and challenger for the district championship in town.  We control the first half against their highly potent (and relatively rare for that time) spread offense, thanks to the secondary gameplan of Coach Smith.  We get the ball back with a lead less than two minutes in the first half and with Coach Smith calling the offensive plays, we methodically move the ball down the field.  We don’t call any timeouts, the clock is running down to half and our plan is to score or hold the ball until the half runs out.  We know we don’t want to give their offense a chance to score.  So, we’re moving the ball, not calling timeouts and for the first and only time I become aware of a fan in the stands screaming, “YOU STUPID COACHES!” over and over again.  Well, screaming is too nice a term.  As I look to the action on the field, the voice I hear emulating from the stands sounds like Mama Alien from Alien 2 if she were to sit in the stands of a high school football game and scream, “YOU STUPID COACHES!” at the top of her lungs.  Well, to make a long story short, led by us “STUPID  COACHES”, we score with less than 10 seconds left, run the clock out on the kickoff and go on to win the game handily.  Not bad for stupidity.
Want  to know what it is like to call plays?   I give you this representative scenario to describe what it is like.  
Stand up and hop on one foot around the kitchen while a pot of spaghetti noodles boils over on the stove next to the bubbling pan of sauce and the garlic toast sits on the white hot griddle.  You are hopping because you dropped the heavy pasta pot lid on your big toe.  Then your three year old sextuplets knock over the 20 gallon aquarium and are currently “bathing” in the fish juice soaked carpet.  Next, the doorbell rings and in marches a gaggle of Girls Scouts hawking the world’s best thin mint cookies. Broken toe, dead fish, wet kids, houseful of precious little angels selling fattening discs of chocolate heaven, soggy pasta, charred garlic toast, smoky sauce and ...THE PHONE RINGS.  
It is Alex Trabec saying that if you can provide the correct question to the clue “65 Toss Power Trap “ within ten seconds you win 1 million dollars.  
You get excited, you know this answer and shout into the phone, “Play Hank Stram called for a Chiefs TD in the Super Bowl IV”.  
“Sorry, correct answer, but it was not in the form of a question.”

Ladies and gentlemen, that is play calling and that is why I liked it so much.

Monday, April 4, 2011

Sunday April 3, 2011

Fam-Fit
DIANE (from www.crossfit.com main site WOD)
21-15-9
225# Deadlift
Handstand Push-Ups

Saturday April 2, 2011

Fam-Fit
Virtual Shoveling
Weight on one end of barbell. 
Grab unweighted end of barbell.
Lift and move back & forth over sawhorse.
Switch grip side of body and repeat.
-5 Sets of 20 reps each side

Friday April 1, 2011

Fam-Fit
Happy Fitness New Year!!!!
Walk, Run, Bike and Enjoy a Great Day

Thursday March 31, 2011

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

Wednesday, March 30, 2011

Rest Day Read March 30, 2011

Rest Day Read(SR-80)
Brick by Brick by Coach Hays
This was the theme of summer conditioning the final year we coached.  I was really proud of this program.  I thought I'd finally found a theme which fit what we tried to accomplish like a glove.  I found the program while cleaning out some folders on the hard drive.  Funny how almost every file in the Tiger Sports folder brings back great memories.  Practice schedules, travel lists, depth charts, strength and conditioning data, it all comes rushing back as I click through the files.  I hope you enjoy this one as much as I did.  And if not, too dang bad, because now I have a whole computer folder full of things to share.

Brick by Brick

The foundation of a solid team is built brick by brick.  Each individual brick in a foundation wall is unique and important.  Every athlete in our summer conditioning program is unique and important to the foundation of the teams we are creating.  The coaches act as the bricklayers to put the foundation together.  Parents, administrators, former players and fans are the mortar which supports and holds the foundation together.  The goal of our Tiger Strength and Conditioning program is to provide the tools so that every athlete can mold themselves into the best brick they can be.   

(As I looked over this, it occurred to me that in our final season, some of our mortar didn't realize, or accept, that it was the mortar and instead wanted to play the bricklayer.  Our bricks were good, our plan was good, but as the wall of the team was beginning to come together, we lost our mortar and our wall crumbled.)
  
The 2008 Coach Hays Rules of the Road
1.  Show up and work hard, every day.
2.  We will work in groups.  You will choose your own group of 6-10 people.
3.  You will be held accountable to your group.
4.  Compete with yourself on a daily basis.
5.  Be the best you that you can be.

Tuesday March 29, 2011

Fam-Fit
UUuugghhh!!!!
Run 400m
20 Swings
Run 400m
20 Swings
Run 400m
20 Swings
Run 400m
20 Swings

Monday March 28, 2011

Fam-Fit
Sandbag Clean & Hop
-perform full clean
-pause at bottom
-explode and jump to box

Sunday March 27, 2011

Fam-Fit
Heavy Hands Walk
-30 minutes, with 2 lb. dumbbells

Saturday March 26, 2011

Fam-Fit
Modified Cindy
4 Pull-Ups
8 Push-Ups
16 Air Squats
-# Rounds in 20 minutes

Sunday, March 27, 2011

Rest Day Read Friday March 25, 2011

Rest Day Read (Sr-79)
Royals, Flush by Joe Posnanski
"You have to go back, in fact, to 2011. The Royals were dismal that year. They were also dismal the year before that and the year before that and the year before that and ... well, you get the idea. Kansas City lost 100 games four times in the 2000s. And, oh, the stories from that time! The Royals once had a runner simply fall off first base, like a statue tipping over, and get picked off. They once had a player lose a fly ball in the sun because his prescription sunglasses had not yet arrived. They once had an outfielder who climbed the wall to catch a fly ball only to see it land on the warning track and bounce over his head. They once had their first batter of the game bat out of order.
The biggest problem then, strange as it may seem now (we are talking about the three-time-champion Royals), was that Kansas City had trouble finding, developing and affording good players. How did it turn around? How did the Royals reach the playoffs in 2013, win the World Series in '15 and then dominate the latter part of the decade? Well, it was that minor league system ... that amazing Kansas City Royals minor league system.
Believe it or not, back in those days when human beings played Jeopardy! and people thought LeBron James was going to win championships and Tiger Woods was going to break Jack Nicklaus's career majors record, people also thought Dayton Moore was a complete failure. Moore will tell you this was mostly his fault. He made mistakes, and he did not explain himself well enough."
I love the Royals. OK Mrs. Hays, I know I shouldn't say "love", especially about my hometown team, the Royals and the Chiefs, but...
Hope spring eternal.  Thanks, Joe P. for this article and providing hope.  This is going to be a rough year to be a Royals fan, but we are what we are.
If you, dear reader, are also a Royals fan, leave a comment with your favorite Royal memory.  Good luck in 2011 to the Boys in Blue!

Thursday March 24, 2011

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

Wednesday, March 23, 2011

Wednesday March 23, 2011

Fam-Fit
Squats
5,5,5,5,5

Tuesday March 22, 2011

Fam-Fit
Turkish Get-Ups
25 lbs., 5 minute continuous, alternate sides

Monday March 21, 2011

Fam-Fit
100 Swings

Rest Day Read Sunday March 20, 2011

Rest Day Adventure
1. Take College Girls to KCI for flight to NYC for Spring Break Habitat for Humanity Trip
2. Shop with family (Fake smile happy).

Saturday March 19, 2011

Fam-Fit
Clean and Jerk
3,3,3,3,3

Friday March 18, 2011

Fam-Fit
Uphill Both Ways
Treadmill Max Incline, AFAP, 20 minutes

Thursday March 17, 2011

Happy St. Patrick's Day!

Fam-Fit
30 minutes of movement

Wednesday, March 16, 2011

Wednesday March 16, 2011

Fam-Fit
Pull-Up Workout from the CrossFit site:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Wednesday March 9 - Tuesday March 15, 2011

Gone to Austin, TX!

Tuesday, March 8, 2011

Tuesday March 8, 2011

Fam-Fit
50/50
50 OH Squats
50 Push-Ups

Monday March 7, 2011

Fam-Fit
Heavy Hands Walk
30 min. with 2 lb. dumbbells

Sunday March 6, 2011

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

Rest Day Read Saturday March 5, 2011

Rest Day Read (SR-78)
TOUCHING RNA by Anna Marie Pyle
“The molecular world has always been part of my mental furniture. I grew up on the outskirts of Sandia National Laboratory in Albuquerque, New Mexico, famed for its research on energy, materials, and nuclear weapons. My dad was a physician and biomedical researcher who loved chemistry above all things, and who would interpret all of life’s vicissitudes in terms of some obscure chemical reaction or metabolic dysfunction. Learning chemistry, therefore, became a necessity for basic communication with my father. My neighbors were mostly physicists who would bring home spare bits and pieces from labs around the country. My friends and I sprayed rainbows of color on the bedroom wall with old prisms and played with a cube of depleted uranium metal that seemed impossibly heavy compared with the cubes of iron and aluminum that had been thoughtfully cut to exactly the same size. We were told that the uranium cube was only “slightly radioactive,” which nicely reflects the relaxed parenting attitudes of the 1960s. Our parents represented science as play and as a vehicle for fun. The microscopic world of molecules was as real to us as the grass in our backyards or our pets. We had no idea how lucky we were.”

 I really don't know what to say about this article.  I have read it about seven times just for the heck of it.  Entertaining and informative, right up my alley, baby!.  If the explanations and the science behind the discoveries on the magnificent Swiss-Army knife molecule called ribonucleic acid (RNA) are not enough to intrigue you, how about the opening paragraph highlighted above?  Magnificent work.

Friday March 4, 2011

Fam-Fit
100 Push-Ups

Thursday, March 3, 2011

Thursday March 3, 2011

Fam-Fit
Mile Run

Wednesday March 2, 2011

Fam-Fit
100 Squats

Tuesday March 1, 2011

Fam-Fit
Uphill Both Ways
20 minutes max incline on treadmill
As fast as you can go.

Monday, February 28, 2011

Rest Day Read February 28, 2011

Rest Day Read (SR-77)
Terry Pratchett's Alzheimer's Speech in Full
"Soon after I told the world (about his Alzheimer's diagnosis) my website fell over and my PA had to spend the evening negotiating more bandwidth.
I had more than 60,000 messages within the first few hours.
Most of them were readers and well-wishers.
Some of them wanted to sell me snake oil and I'm not necessarily going to dismiss all of these, as I have never found a rusty snake." 
Terry Pratchett is one of the most talented writers of our time.  A satirist known for his Discworld series and for GOOD OMENS, co-written with Neil Gaiman, the creations he crafts are extremely entertaining and humorous.  Personally, I just discovered his work not long ago.  I don't know what rock I have been living under, but I am glad I've finally seen the light.
Neil Gaiman may have given Mr. Pratchett the ultimate writer compliment in his comments on working with Terry Prachett on GOOD OMENS.
"Terry is that rarity, the kind of author who likes Writing, not Having Written, or Being a Writer, but the actual sitting there and making things up in front of a screen. At the time we met, he was still working as a press officer for the South Western Electricity board.  He wrote four hundred words a night, every night: it was the only way for him to keep a real job and still write books.  One night, a year later, he finished a novel, with a hundred words still to go, so he put a piece of paper into his typewriter, and wrote a hundred words of the next novel."
It is a cruel fate with his diagnosis of Alzheimer's.  No matter how prolific Mr. Pratchett can be, there will still be a wonderful tale trapped in his brain without synaptic release for all of us to enjoy.
Thank you, Sir Terry Pratchett, for all you have done and all you will do.  Keep pushing forward.
Humor in the face of tragic news. Hope over despair.  Courage over fear.  And (which would make Hemingway proud), grace under pressure.  Class.

Sunday February 27, 2011

Fam-Fit
Swings
20 minutes of 20 rep sets, rest as needed

Saturday February 26, 2011

Off to the Land of KCK to:
1. Face to face observation of parents who have been ill in one way or the other and have had a rough start to the year 2011.
2. Prom dress shop for the girls.
3.  Nebraska Furniture Mart/Cabela's for the boys.

Friday, February 25, 2011

Friday February 25, 2011

Fam-Fit
Squat
3,3,3,3,3

Thursday February 24, 2011

Fam-Fit
ROW, ROW, ROW THE SNOW
Shovel snow using row-like shovel motion
AFAP (as fast as possible without losing form)

By the way, yes, it did snow AGAIN!

Wednesday February 23, 2011

Fam-Fit
Increasing Increments on Treadmill
Minute 1-5 Power Walk
Minute 6-15 Increase incline 0.1 every minute.
Minute 16-25 Incline flat, increase speed 0.1 MPH every 2 minutes.
Minute 26-30 Power Walk

Wednesday, February 23, 2011

Rest Day Read February 22, 2011

Rest Day Read (SR-76)
The Viking Laws
I don't really know for sure who wrote the Viking Laws.  In fact, I cannot even recollect where I originally ran into them, but I am grateful to have found them. There almost has to be some fantastic legend that goes along with their origin. A great wisdom flows through, around and into the Viking Laws, no matter where their origin lies.
The Viking Laws work very well as a road map in a football strength & conditioning environment.  The attack mode and human weapon philosophy required to prepare one to physically, mentally and emotionally compete is mapped out in the Viking Laws. 
Believe me, there is a lot to be learned in these 138 words. 

THE VIKING LAWS

    • 1. BE BRAVE AND AGGRESSIVE
          • BE DIRECT
          • GRAB ALL OPPORTUNITIES
          • USE VARYING METHODS OF ATTACK
          • BE VERSATILE AND AGILE
          • ATTACK ONE TARGET AT A TIME
          • DON’T PLAN EVERYTHING IN DETAIL
          • USE TOP QUALITY WEAPONS

      2. BE PREPARED
          • KEEP WEAPONS IN GOOD CONDITION
          • KEEP IN SHAPE
          • FIND GOOD BATTLE COMRADES
          • AGREE ON IMPORTANT POINTS
          • CHOOSE ONE CHIEF

      3. BE A GOOD MERCHANT
          • FIND OUT WHAT THE MARKET NEEDS
          • DON’T PROMISE WHAT YOU CANNOT DELIVER
          • DON’T DEMAND OVERPAYMENT
          • ARRANGE THINGS SO THAT YOU CAN RETURN

      4. KEEP THE CAMP IN ORDER
          • KEEP THINGS TIDY AND ORGANIZED
          • ARRANGE ENJOYABLE ACTIVITIES WHICH STRENGTHEN THE GROUP
          • MAKE SURE EVERYBODY DOES USEFUL WORK
          • CONSULT ALL MEMBERS OF THE GROUP FOR ADVICE

Monday, February 21, 2011

Monday Febrauary 21, 2011

Fam-Fit
135# Barbell Combo
10 reps Straight Leg Deadlift
3 Hang Cleans
-5 Rounds

Sunday February 20, 2011

Fam-Fit
Interval Mile
Warm up 1/10 mile
Jog 1/10 mile
Sprint 1/10 mile
Alternated Jog and Spring for 1.0 mile
Cool down

Saturday February 19, 2011

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

Friday February 18, 2011

Fam-Fit
30 Minutes of Movement

Saturday, February 19, 2011

Rest Day Read Thursday February 17, 2011

Rest Day Read (SR-75)
Bugs in the Arroyo by Steven Gould
(chapter excerpt from his forthcoming novel, 7th SIGMA. Release July 2011) 
"Bugs care about three things, near as Kimball could figure. They loved metal. That’s what they’re after, what they’re made of, what they ate to turn into even more bugs.
You don’t want to have an artificial joint in the Territory. Ditto for metal fillings.
In preference over metal, though, they go after electro-magnetic radiation. This means they love radio and really, any of the humming frequencies caused by current flowing through conductors.
Forget computers, radios, cell phones, generators, and—remember fillings and crowns?—well, a pacemaker, an imbedded insulin pump, a vagal stimulator brings them quicker.
But there is one thing that brings them even faster than all of those, that makes them swarm.
A broken bug is to the territory what blood is to a shark pool. They come in numbers, they come fast, and they come with their coal-black nano snouts ready to eat through anything."

They say a good writing does not just tell about the action, good writing shows the reader the action. GREAT writing drops the reader into the action, not only telling the reader it is raining, but making the reader feel the drops hit the face.  In BUGS IN THE ARROYO, I felt I was walking around the desert scene looking over Kimballs shoulder the entire time.  GREAT STORY, folks.  Please, give it a try.
I stumbled across Steven Gould's BUGS IN THE ARROYO around the end of 2010 when I registered to win free ebooks of his novels in a Twitter contest.  I had known him as the author of JUMPER, but that was about the extent of my knowledge of Steven Gould.  After I registered, I went to his website, www.digitalnoir.com, roamed around and found a link to this story on TOR.com.  It is impressive to say the least and cranks up the anticipation for the July 2011 release of his novel, 7th SIGMA, from which this story is a chapter of.
Hope you enjoy!

Friday, February 18, 2011

Wednesday February 16, 2011

Fam-Fit
Uphill Both Ways
-Max incline and max speed for 20 minutes on treadmill

Tuesday February 15, 2011

Fam-Fit
Snatch Hops @ Light Weight
-Full snatch, explode from deep bottom position and drive weight up to a 6-12" box jump.
3,3,3,3,3

Monday February 14, 2011

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

Sunday February 13, 2011

Fam-Fit
Pull Combo
Sumo Deadlift High Pulls 10 reps/round
Dead Hang Pull-Ups @Max reps/round
-10 Rounds

Wednesday, February 16, 2011

Rest Day Read Saturday February 12, 2011

Rest Day Read (SR-74)
Whose name is written on YOUR foot?
by Coach Hays
I sat down in my man-chair.  It was comfortable. It was quiet. It was peaceful.  I was reading some Sherlock Holmes. Life was good.  In comes offspring #2, who plops down on the sofa and turns on the TV.  Toy Story followed by Toy Story 2.  I cough.  Then I loudly clear my throat, but to no avail.  And wanting to avoid an international incident requiring mediators and negotiators, I let the intrusion slide.   I ignored Offspring #2 and went back to reading.
But pretty soon...well, you all know what happened.  The giggling and laughing from the sofa caught my attention and before you know it, the Sir Arthur Conan Doyle is safely closed on the end table with me and Offspring #2 both laughing and reciting lines by heart.  (Admit it.  "Positive is positive and negative is negative!" is one of the greatest quotations ever recorded on the intricacies of battery polarity engineering and placement.) 
Well, the following morning, in that magical mental place between the alarm ringing and full consciousness wrestling back the proper mental faculties, I had a thought flash into my head with the vivid mental image of Woody looking at the faded name of ANDY written on the bottom of his boot. ANDY.  The name that represents belonging to and being a part of.  ANDY. The name that gives Woody purpose.  Looks what happens to Woody in Toy Story 2 when the cleaner wipes those four letters off his boot.  He gives up trying to get back to Andy and the others. Gives up and floats away from all that is important to him.  When the name disappears, so does the very core of who he is.  Eventually, it takes a monumental effort by his friends to bring him back.

 

Then came the big question.  Whose name do I have written on the bottom of my foot in permanent marker?  Who do I choose belong to? Who do I choose to give myself up to?  What is the purpose, what is the driving force I stand on?  Is it a name to provide solid footing or is it one that will cause me to slip and fall?  I know now.  After some mistakes and some trial and error (see here), I now know.  
God on the right foot.
Faith on the left.
Family on the toes. 

Monday, February 14, 2011

Friday February 11, 2011

Fam-Fit
Soreness
15 PVC Front Squats
15 Swings
15 PVC OH Squats
-5 Rounds

Thursday February 10, 2011

Fam-Fit
Wii Sports Boxing
5 straight bouts or 15 rounds total

Wednesday, February 9, 2011

Wednesday February 9, 2011

Fam-Fit
30 Minutes of Movement