Saturday October 31, 2009

Happy Halloween Fam-Fit

1. Pick& perform 6 favorite Wii-Fit activities
2. M.O.M (Move-A-Mile, e.g. by trick or treating)
3. 10 stationary lunges for each candy bar eaten

Friday October 30, 2009

Fam-Fit
Tabata-Trio: 3 Faves
Pick a trio exercise and perform a Tabata Interval workout.

Tabata Interval explanation from the awesomeness of www.crossfit.com:
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Add the Tabata score for each of the exercises together to get the final score.

Thursday October 29, 2009

Fam-Fit
Rest Day

Thanks for the video, McIntosh!

#58 Luke McIntosh (CCCHS Bubba Lineman, Center, 2003-2006) sent this video link to me the other day. Luke was one of the many undersized offensive lineman we had over the years. But the kid had a motor like no other, he refused to get beat like no other and he was intelligent. He and Matt James were two extremely intelligent linemen who constantly challenged me as a coach to make blocking "logical" and "fit". I liked the smart lineman, not necessarily book smart, but lineman smart. They made me a better coach. They made me design blocking schemes that were simple enough for a third grader to understand, but exquisite enough to give an athletic, undersized offensive line (like us) a distinct advantage. They forced me to rethink traditional strength and condition, they forced me to design programs that turned their smaller bodies into weapons. Man, that was fun!

Thanks, McIntosh! I would like to say I have never used any of these excuses, but I have used more than my share. I would like to say I have never heard any of these excuses, but I have heard more than my share.

Video Link: Matt Scott, Nike "NO EXCUSES" commercial

Wednesday October 28, 2009

Fam-Fit
Wii-athalon

1. Wii Fit Island Run
2. Wii Fit Super Hula Hoop
3. Wii Sports Boxing (3 matches in a row)

Tuesday October 27, 2009

Fam-Fit
Hammy Hell (10,20,30,40,50)
10 Straight Leg Deadlifts
20 Weight Swings
30 GH Developer (15 Sit-ups, 15 Back Extensions)
40 Rope Jumps
50 Towel Shakes

-3 Rounds for Time

Monday October 26, 2009

Fam-Fit
Time Trial
5.0 mile stationary bike

Sunday October 25, 2009

Fam-Fit
Ladder-Up: Power Cleans
7 sets of 1 rep

Saturday October 24, 2009

Fam-Fit
Rest Day

Friday October 23, 2009

Fam-Fit
Uphill Both Ways
-Half a mile on treadmill with 2lb. weights in hands.
-Incline: set to highest incline available.
-Speed: as fast as you can handle.

Thursday October 22, 2009

Fam-Fit
Rumble in the Jungle
-3 Rounds (21-15-9)

1. 225# Deadlift
2. Heavy Bag (R/R/L then L/L/R equals 1 rep)
3. Speed Bag (Right then left then alternate for the # of reps)
4. Jump Rope

Wednesday October 21, 2009

Fam-Fit
Continuous Circuit
5 High Pulls @ 135#
OH Walking Lunges - 10m
15 GH machine sit-ups
15 GH machine back extensions
Agility Ladder -single, double, waltz and bunny hop step
-Record rounds in 20 minutes

Tuesday October 20, 2009

Fam-Fit
Active Rest Day
-Bike route, medium effort with maximum pedaling.

Monday October 19, 2009

Fam-Fit
Weight Swings
-10 minutes continuous, sets of 10
-Record number of rounds completed

Sunday October 18, 2009

Fam-Fit
Double Up Day

1. M.O.M (move a mile)
2. Turkish Get-Ups (5 min. continuous with 25# bar)

Saturday October 17, 2009

Fam-Fit
Off day for trip to see new addition to the familia.

Friday October 16, 2009

Fam-Fit
F.U.N.
50 Rope Jumps
40 Towel Shakes
30 GH Sit-up/GH Extensions (15 each)
20 Weight Swings 45#
10 Hang Cleans 135#
-4 Rounds for time

Thursday October 15, 2009

Fam-Fit
Rest Day
Good day for a rest day. We are hosting NCKL XC and VB is playing @ Abilene. This should be "active" rest...

Wednesday October 14, 2009

Fam-Fit
Deadlifts - 3 Reps @ 300 lbs.
Pull-Ups -Max reps
-5 Rounds

Tuesday October 13, 2009

Fam-Fit

1. Run 400 m
2. 25 Push-Ups
3. Run 400 m
4. 25 Air Squats
5. Run 400 m
6. 25 Push-Ups
7. Run 400 m
8. 25 Air Squats

For time

Monday October 12, 2009

Fam-Fit
Weighted Walk (30 minutes minimum)
Load in backpack = 50#

Sunday October 11, 2009

Fam-Fit
Ski Machine Intervals with Push-Up/Air Squats
10 Rounds
0.2 Km ski machine (or jog around block or ride to CCCMS parking lot and back)
Air Squat (10 reps round 1, 9 reps round 2 ...1 rep round 10)
Push-Up (1 rep round 1, 2 reps round 2 ... 10 reps round 10)

Saturday October 10, 2009

Fam-Fit
Rest Day

Friday October 9, 2009

Fam-Fit
Olympic Lift Combinations

• Clean & Jerk (Clean to Front Squat to Jerk)
• Snatch( Hang Snatch to OH Squat)

-7 sets of 1 rep

Thursday October 8, 2009

Fam-Fit
5K Run/Walk (or combination thereof.)

Wednesday October 7, 2009

Fam-Fit
Push-Pull-Punch
-21-15-9

1. Push Press 95 lb.
2. Pull-Up
3. Punch Heavy Bag + Speed Bag

Tuesday October 6, 2009

Fam-Fit
Power Trio (5 Sets of 5)
Squat
Bench Press
Deadlift

Monday October 5, 2009

Fam-Fit
Rest Day

Sunday October 4, 2009

Fam-Fit
Power Hour (60 minutes of activity)

Saturday October 3, 2009

Fam-Fit
Man vs Hill
20 Swings
Sandbag Shoulder Carry
- Forward walk/run up hill
- Backward walk down hill
4 rounds for time

Friday October 2, 2009

Fam-Fit
Time Trial
5.0 mile stationary bike

Thursday October 1, 2009

Fam-Fit
Ladder-Up: Snatch
-7 sets of 1 rep. Working for perfect form over maximum weight.
-can substitute Power Snatch/OH Squat combo movement.