Fam-Fit
Deadlifts
-5 sets of max reps @ 300 lbs.
Thursday, April 8, 2010
Wednesday, April 7, 2010
Wednesday April 7, 2010
Fam-Fit
500 Punches
20 Heavy Bag (10 RRL, 10 LLR)
80 Speed Bag (20R, 20L, 40 Alt)
-5 Rounds
500 Punches
20 Heavy Bag (10 RRL, 10 LLR)
80 Speed Bag (20R, 20L, 40 Alt)
-5 Rounds
Tuesday April 6, 2010
Fam-Fit
Uphill Both Ways
-15 minutes on treadmill
-Incline set to max
-Speed set to fast as you can stand
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
Fam-Fit
I. 10 Block Bike Ride (4 down, 1 over, 4 back, 1 over)
II. 8 Hang Cleans
-4 Rounds
I. 10 Block Bike Ride (4 down, 1 over, 4 back, 1 over)
II. 8 Hang Cleans
-4 Rounds
Saturday, April 3, 2010
Friday, April 2, 2010
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...
Fam-Fit
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.)
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...
Fam-Fit
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.)
Wednesday, March 31, 2010
Wednesday March 31, 2010
Fam-Fit
Gym Jones Six Way Barbell Complex
Order: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat
Finish with Push-up
Perform 6 sets at the following weights and reps:
6 reps each @ 75#
5 reps each @ 95#
4 reps each @105#
3 reps each @115#
2 reps each @125#
1 rep each @135#
Gym Jones Six Way Barbell Complex
Order: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat
Finish with Push-up
Perform 6 sets at the following weights and reps:
6 reps each @ 75#
5 reps each @ 95#
4 reps each @105#
3 reps each @115#
2 reps each @125#
1 rep each @135#
Tuesday, March 30, 2010
Rest Day Read Tuesday 3-30-10
Rest Day Read (SR-18)
Choruses from The Rock by T.S. Elliot
"But it seems that something has happened that has never happened
before:though we know not just when, or why,or how, or where.
Men have left GOD not for other gods, they say, but for no God; and this has
never happened before
That men both deny gods and worship gods, professing Reason,
And then Money, and Power, and what they call Life, or Race, or Dialectic.
What have we to do but stand with empty hands and palms turned
upwards in an age which advances progressively backward?"
When I did a little rant about poetry a couple weeks ago, I received a copy of this gem of a poem by T.S. Elliot from Mr. A. Catlin. I thought it appropriate to use early in Holy Week to help us evaluate where we are, both personally and professionally, in our relationship with our fellow man and with God. After reading and digesting, decide if you currently work to advance "progressively backward" or are determined "to work and live to honor God".
Choruses from The Rock by T.S. Elliot
"But it seems that something has happened that has never happened
before:though we know not just when, or why,or how, or where.
Men have left GOD not for other gods, they say, but for no God; and this has
never happened before
That men both deny gods and worship gods, professing Reason,
And then Money, and Power, and what they call Life, or Race, or Dialectic.
What have we to do but stand with empty hands and palms turned
upwards in an age which advances progressively backward?"
When I did a little rant about poetry a couple weeks ago, I received a copy of this gem of a poem by T.S. Elliot from Mr. A. Catlin. I thought it appropriate to use early in Holy Week to help us evaluate where we are, both personally and professionally, in our relationship with our fellow man and with God. After reading and digesting, decide if you currently work to advance "progressively backward" or are determined "to work and live to honor God".
Monday, March 29, 2010
Monday March 29, 2010
Fam-Fit
Wii-athalon
I. Wii-Fit Island Run
II. Wii-Fit Super Hula Hoop (10 min.)
III. Wii-Sports Boxing (2 bouts)
Wii-athalon
I. Wii-Fit Island Run
II. Wii-Fit Super Hula Hoop (10 min.)
III. Wii-Sports Boxing (2 bouts)
Sunday, March 28, 2010
Saturday, March 27, 2010
Friday, March 26, 2010
Thursday, March 25, 2010
Rest Day Read 3-25-10
Rest Day Read (SR-17)
If ever there is tomorrow when we're not together...there is something you must always remember. You are braver than you believe, stronger than you seem, and smarter than you think, but the most important thing is, even if we're apart...I'll always be with you.
-from Winnie the Pooh by A.A. Milne
Today, I read this and heard it spoken at a very sad event I attended. In this particular time and place, it brought a tear to my eye, a lump to my throat and punched a hole in my heart. As modern life spins and whirls around us, we must remember to smile and to hug and to enjoy on a more frequent basis. We are fragile things.
If ever there is tomorrow when we're not together...there is something you must always remember. You are braver than you believe, stronger than you seem, and smarter than you think, but the most important thing is, even if we're apart...I'll always be with you.
-from Winnie the Pooh by A.A. Milne
Today, I read this and heard it spoken at a very sad event I attended. In this particular time and place, it brought a tear to my eye, a lump to my throat and punched a hole in my heart. As modern life spins and whirls around us, we must remember to smile and to hug and to enjoy on a more frequent basis. We are fragile things.
Wednesday, March 24, 2010
Tuesday, March 23, 2010
Tuesday March 23, 2010
Fam-Fit
How Far Can Old, Fat Guy Nordic-Track-Ski In 30 Minutes?
(Hopefully self-explanatory)
How Far Can Old, Fat Guy Nordic-Track-Ski In 30 Minutes?
(Hopefully self-explanatory)
Monday, March 22, 2010
Sunday, March 21, 2010
Saturday, March 20, 2010
Rest Day Read March
Rest Day Read (SR-16)
Life Value and the Paradoxes of Risk a commencement address by Charles S. Sanford Jr., University of Georgia, 1989.
"In the end, you'll find there is more happiness in creating value for others and enjoying the benefits, both material and psychological, that flow to you, than there is in only adding to your own net worth. It's that simple. When we create value for others, we do not personally take in all the value we have created - and that, the people who have done so say again and again, is a source of incomparable satisfaction. Actually, the implications are encouraging, for they suggest (amidst all the headlines about greed and ego-centrism) that there is a nugget of altruism in our natures - buried deeply, perhaps, but still accessible."
Oh boy...where do I start. This article was tagged off of a Crossfit.com post a couple weeks ago, so again, thank you Crossfit.com. I had an incredible amount of trouble finding one quote to use as an intro from this article, it is all golden. Looking back over my printed version, I have almost 75% of the article marked in orange highlighter. Inspirational and intellectual, informative and considerate, personal fulfillment intertwined with communal fulfillment, Sanford hits a home run with these ideas. It may take several readings to completely wrap your arms around this one (3 times for me), but give it a chance and let it sink into your person. Just think how much greater our society, our economy, our government, our country and even each of our own lives can be through this path of using risk properly and creating value with our deeds.
Life Value and the Paradoxes of Risk a commencement address by Charles S. Sanford Jr., University of Georgia, 1989.
"In the end, you'll find there is more happiness in creating value for others and enjoying the benefits, both material and psychological, that flow to you, than there is in only adding to your own net worth. It's that simple. When we create value for others, we do not personally take in all the value we have created - and that, the people who have done so say again and again, is a source of incomparable satisfaction. Actually, the implications are encouraging, for they suggest (amidst all the headlines about greed and ego-centrism) that there is a nugget of altruism in our natures - buried deeply, perhaps, but still accessible."
Oh boy...where do I start. This article was tagged off of a Crossfit.com post a couple weeks ago, so again, thank you Crossfit.com. I had an incredible amount of trouble finding one quote to use as an intro from this article, it is all golden. Looking back over my printed version, I have almost 75% of the article marked in orange highlighter. Inspirational and intellectual, informative and considerate, personal fulfillment intertwined with communal fulfillment, Sanford hits a home run with these ideas. It may take several readings to completely wrap your arms around this one (3 times for me), but give it a chance and let it sink into your person. Just think how much greater our society, our economy, our government, our country and even each of our own lives can be through this path of using risk properly and creating value with our deeds.
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