Fam-Fit
Bike for distance covered in 30 minutes on air dyne type stationary bike.
Find Top Fitness Gyms in Lewisville TX!
21 hours ago
Wednesday, January 6, 2010
Tuesday, January 5, 2010
Tuesday January 5, 2009
Fam-Fit
I. Jump Rope- 200reps
II. Pressing Issues
1 Standing Press
2 Push Press
3 Push Jerk
4 Thrusters
-5 Rounds (heavy)
I. Jump Rope- 200reps
II. Pressing Issues
1 Standing Press
2 Push Press
3 Push Jerk
4 Thrusters
-5 Rounds (heavy)
Rest Day Read: January 4, 2010
Fam-Fit
Rest Day Read (SR-2)
An Occurrence at Owl Creek Bridge by Ambrose Bierce
"Death is a dignitary who when he comes announced is to be received with formal manifestations of respect, even by those most familiar with him."
Oh man! Do you remember reading this story for the first time? Cheering Peyton Fahrquahar during his miraculous escape from the Union soldiers at the Owl Creek Bridge. Pushing him forward, step by step, until the moment he reaches out for the embrace of his wife, then... Ambrose Bierce, you tricky S.O.B.!
Rest Day Read (SR-2)
An Occurrence at Owl Creek Bridge by Ambrose Bierce
"Death is a dignitary who when he comes announced is to be received with formal manifestations of respect, even by those most familiar with him."
Oh man! Do you remember reading this story for the first time? Cheering Peyton Fahrquahar during his miraculous escape from the Union soldiers at the Owl Creek Bridge. Pushing him forward, step by step, until the moment he reaches out for the embrace of his wife, then... Ambrose Bierce, you tricky S.O.B.!
Sunday, January 3, 2010
Sunday January 3, 2010
Fam-Fit
Hammy Hill
100 m Uphill Run (or treadmill incline=max, speed=to make you run)
15 Straight Leg Deadlifts
15 GH Back Extensions
-5 Rounds
Hammy Hill
100 m Uphill Run (or treadmill incline=max, speed=to make you run)
15 Straight Leg Deadlifts
15 GH Back Extensions
-5 Rounds
Saturday, January 2, 2010
Friday, January 1, 2010
Fitness New Year Proposal
People, please hold off on the fitness resolutions for January 1, 2010! Please! It is January, people! It's mid-winter Kansas, it's dark, it's cold and there's snow on ground. January is not, I repeat, is NOT, the best time to make fitness resolutions. Instead just try to accomplish some baby steps at this time. Eat a little better and move your body a little more often. Maybe try to learn something new your body can do or perhaps something it hasn't done in a while. Take the baby steps, then make a new target date for the big fitness resolutions, a new date when the weather is a little better, when the sun shines a little more and life in general makes the big fitness changes a little easier. I propose we designate a new date, perhaps April 1 (April Fool's Day), to be the official date of the Fitness New Year.
So, take those baby steps, build some confidence in your body and what you can do. Lay the groundwork for significant lifestyle fitness changes come April 1, 2010.
Coach Hays
So, take those baby steps, build some confidence in your body and what you can do. Lay the groundwork for significant lifestyle fitness changes come April 1, 2010.
Coach Hays
Thursday, December 31, 2009
Thursday December 31, 2009
Fam-Fit
The Couch Potato Ticket to Bowl Week
Note: A couple of years ago, I saw a NFL team preview show. The organization wanted one of their 350 lb. lineman to get down to around 315 over the off-season as he was injury prone and had little to no stamina. The training staff tried in vain, but just did not get much progress with traditional weight/conditioning exercises. The player just hated that traditional stuff and could not get motivated to do the work necessary. Finally, the trainer sat down with the player and asked him what his favorite thing to do was. The player answered what he REALLY liked to do was watch TV. So the trainer made a deal with him. The player could watch all the TV he wanted to, but every commercial break he had to do push-ups, sit-ups and air squats the entire break. The player rolled into training camp at 315 and in the best shape of his life.
Lesson learned: Exercise programs, exercise equipment, exercise videos, etc. are worthless if you don't do them with consistency and intensity. There is no going through the motions with the physical machine that is your body. Over the years, I (as have may others) have found this out the hard way.
The Couch Potato Ticket to Bowl Week
- Commercial break #1 - 10 PCS (Push-up, Crunch, Squat)
- Commercial break #2 - Plank Hold
- Commercial break #3 - Break
Note: A couple of years ago, I saw a NFL team preview show. The organization wanted one of their 350 lb. lineman to get down to around 315 over the off-season as he was injury prone and had little to no stamina. The training staff tried in vain, but just did not get much progress with traditional weight/conditioning exercises. The player just hated that traditional stuff and could not get motivated to do the work necessary. Finally, the trainer sat down with the player and asked him what his favorite thing to do was. The player answered what he REALLY liked to do was watch TV. So the trainer made a deal with him. The player could watch all the TV he wanted to, but every commercial break he had to do push-ups, sit-ups and air squats the entire break. The player rolled into training camp at 315 and in the best shape of his life.
Lesson learned: Exercise programs, exercise equipment, exercise videos, etc. are worthless if you don't do them with consistency and intensity. There is no going through the motions with the physical machine that is your body. Over the years, I (as have may others) have found this out the hard way.
Wednesday, December 30, 2009
Rest Day Read: December 30, 2009
Fam-Fit
Rest Day Read
Short Read #1 (SR-1)
Jack London's To Build a Fire
Great winter tale on man's struggle versus nature. This story almost always pops into my head whenever we get a good deep snow to shovel or a real cold snap. Probably one of the stories that really lit the spark on me becoming a reader.
I am sure I had some sort of learning disability as a kid. Probably still do (especially if you ask my people for their opinion). Today, I would probably be in several federally mandated sp. ed programs, but in bygone years at the CTK* they usually would send you down to a learning center, a.k.a storage room, to work with a volunteer doing some special lessons. Once, in 6th grade, I went down to the reading help session and was given a mimeographed copy of To Build a Fire. I sat down at a folding table placed between walls of textbooks boxes and ran my finger and eyes over the first line "Day had broken cold and grey, exceedingly cold and grey...". Everything in the room disappeared. I found myself in the Yukon looking over the shoulder of the "new-comer" in his struggle for survival. I was transformed, the locked door to books kicked open, snapped from its hinges. Life would never be the same again.
* Christ The King Catholic School, Kansas City KS. The 1970's LMC socio-economic landscape of the CTK forced the administrators, teachers and parents to develop a highly innovative, creative school environment. Looking back, it was a school way ahead of its time.
Rest Day Read
Short Read #1 (SR-1)
Jack London's To Build a Fire
Great winter tale on man's struggle versus nature. This story almost always pops into my head whenever we get a good deep snow to shovel or a real cold snap. Probably one of the stories that really lit the spark on me becoming a reader.
I am sure I had some sort of learning disability as a kid. Probably still do (especially if you ask my people for their opinion). Today, I would probably be in several federally mandated sp. ed programs, but in bygone years at the CTK* they usually would send you down to a learning center, a.k.a storage room, to work with a volunteer doing some special lessons. Once, in 6th grade, I went down to the reading help session and was given a mimeographed copy of To Build a Fire. I sat down at a folding table placed between walls of textbooks boxes and ran my finger and eyes over the first line "Day had broken cold and grey, exceedingly cold and grey...". Everything in the room disappeared. I found myself in the Yukon looking over the shoulder of the "new-comer" in his struggle for survival. I was transformed, the locked door to books kicked open, snapped from its hinges. Life would never be the same again.
* Christ The King Catholic School, Kansas City KS. The 1970's LMC socio-economic landscape of the CTK forced the administrators, teachers and parents to develop a highly innovative, creative school environment. Looking back, it was a school way ahead of its time.
Tuesday, December 29, 2009
Tuesday December 29, 2009
Fam-Fit
I. Turkish Get-Ups
-Alternate R & L for continuous 5 min.
II. Full Back Squats
-300# (or a challenging weight) Max Reps for 5 Rounds
I. Turkish Get-Ups
-Alternate R & L for continuous 5 min.
II. Full Back Squats
-300# (or a challenging weight) Max Reps for 5 Rounds
Monday, December 28, 2009
Sunday, December 27, 2009
Sunday December 27, 2009
Fam-Fit
Uggghhhhh!
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Uggghhhhh!
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Saturday December 26, 2009
Fam-Fit
Wii-athalon
I. Play a total of 30 minutes on new Wii-Fit Plus
II. Play a total of 30 minutes of heart thumpers on new Wii Resort.
Wii-athalon
I. Play a total of 30 minutes on new Wii-Fit Plus
II. Play a total of 30 minutes of heart thumpers on new Wii Resort.
Friday, December 25, 2009
Thursday December 24, 2009
Fam-Fit
I. Plank Holds
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbow Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
II. 2.5K Run
I. Plank Holds
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbow Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
II. 2.5K Run
Wednesday, December 23, 2009
Wednesday December 23, 2009
Fam-Fit
Ski Machine Intervals with Push-Up/OH Squats
10 Rounds
0.2 Km ski machine(or jog around block/ride to CCCMS parking lot)
PVC OH 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)
Ski Machine Intervals with Push-Up/OH Squats
10 Rounds
0.2 Km ski machine(or jog around block/ride to CCCMS parking lot)
PVC OH 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)
Monday, December 21, 2009
Monday December 21, 2009
Fam-Fit
Kashmir Timing PCS
10 Push-Ups
10 Crunches
10 Squats
-# rounds completed during the playing of the Led Zeppelin classic "Kashmir".
Notes from editor: Kashmir is such a great song. If I ever needed a pro wrestler introduction song is would be the start of Kashmir. If you don't already have Kashmir in your collection, spend the $0.99 and buy the dang thing.
Don't you think everyone should have at least ONE theme song in their life?
Kashmir Timing PCS
10 Push-Ups
10 Crunches
10 Squats
-# rounds completed during the playing of the Led Zeppelin classic "Kashmir".
Notes from editor: Kashmir is such a great song. If I ever needed a pro wrestler introduction song is would be the start of Kashmir. If you don't already have Kashmir in your collection, spend the $0.99 and buy the dang thing.
Don't you think everyone should have at least ONE theme song in their life?
Sunday, December 20, 2009
Saturday, December 19, 2009
Saturday December 19, 2009
Fam-Fit
I. Float Like a Butterfly...
I. Float Like a Butterfly...
- Pull-Ups (max reps)
- Sandbag Hop-Ups (5 reps of full back squat, explode to box jump)
- Deadlift (300lbs. max reps)
- Heavy Bag Jab, Jab, Punch (20 R,R, L then 20 L,L,R)
Friday, December 18, 2009
Friday December 18, 2009
Fam-Fit
Gym Jones Six Way Barbell Complex
Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Finish with Push-up
Perform 6 sets at the following weights and reps:
3 reps each @ 95#
3 reps each @ 95#
3 reps each @95#
2 reps each @115#
2 reps each @115#
1 rep each @135#
-modify weights as needed.
-work AFAP (as fast as possible without losing form)
Gym Jones Six Way Barbell Complex
Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Finish with Push-up
Perform 6 sets at the following weights and reps:
3 reps each @ 95#
3 reps each @ 95#
3 reps each @95#
2 reps each @115#
2 reps each @115#
1 rep each @135#
-modify weights as needed.
-work AFAP (as fast as possible without losing form)
Wednesday, December 16, 2009
Thursday December 17, 2009
Fam-Fit
What the heck...
Handstand Practice
I know, I know, I know. Old fat guys should not attempt to perform handstands. Especially old fat guys who couldn't jump rope until adulthood (and whose ability to snap one's fingers is still a matter of debate amongst his family) should probably not attempt to perform handstands. But, a year ago, a dead hang pull-up was impossible, a squat clean ridiculous, so hopefully in 12 months a handstand push-up will be in my bag of tricks. Wish me luck, I am going in...
What the heck...
Handstand Practice
I know, I know, I know. Old fat guys should not attempt to perform handstands. Especially old fat guys who couldn't jump rope until adulthood (and whose ability to snap one's fingers is still a matter of debate amongst his family) should probably not attempt to perform handstands. But, a year ago, a dead hang pull-up was impossible, a squat clean ridiculous, so hopefully in 12 months a handstand push-up will be in my bag of tricks. Wish me luck, I am going in...
Tuesday, December 15, 2009
Tuesday December 15, 2009
Fam-Fit
Olympic Lift Repetitions
20 Sets of 1 rep
-break down choice of Oly lift technique into parts and work up the rep ladder for technical improvement leading to perfect repetition by end of the ladder.
Remember: Form over weight until form is perfect.
Olympic Lift Repetitions
20 Sets of 1 rep
-break down choice of Oly lift technique into parts and work up the rep ladder for technical improvement leading to perfect repetition by end of the ladder.
Remember: Form over weight until form is perfect.
- Clean & Jerk (Clean, Front Squat, Split/Push Jerk)
- Snatch (Power Pull, Muscle Snatch, OH Squat)
Monday, December 14, 2009
Monday December 14, 2009
Fam-Fit
Uuugghhh....
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings
Uuugghhh....
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings
Sunday, December 13, 2009
Saturday, December 12, 2009
Friday, December 11, 2009
Friday December 11, 2009
Fam-Fit
Tabata Trio
Pick 3 exercises and perform a Tabata timed session on each. A Tabata timed session is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Record reps completed for each round. To score, you add up the lowest rep total per round of each exercise OR add up the total number of reps in all 8 rounds for each exercise.
Tabata Trio
Pick 3 exercises and perform a Tabata timed session on each. A Tabata timed session is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Record reps completed for each round. To score, you add up the lowest rep total per round of each exercise OR add up the total number of reps in all 8 rounds for each exercise.
Wednesday, December 9, 2009
Thursday December 10, 2009
Fam-Fit
Up and Down and All Around
20 minutes on treadmill, one of preset programs that adjusts speed and incline at intervals. That is the Up and Down part. The All Around is to try to turn and sidestep walk or carioca at the VERY LOW SPEEDS*.
*NOTE: This part is not recommended for anyone else to try due to eminent threat of treadmill fall injury, it is a true "DO NOT TRY THIS AT HOME" movement. I read somewhere in Men's Fitness, I think, that this is part of Reggie Bush's training regiment, except that he catches objects, while turning and walking/running. For me, it is just comedy of fat, old guy just about falling on his ass in front of laughing teenage children.
Up and Down and All Around
20 minutes on treadmill, one of preset programs that adjusts speed and incline at intervals. That is the Up and Down part. The All Around is to try to turn and sidestep walk or carioca at the VERY LOW SPEEDS*.
*NOTE: This part is not recommended for anyone else to try due to eminent threat of treadmill fall injury, it is a true "DO NOT TRY THIS AT HOME" movement. I read somewhere in Men's Fitness, I think, that this is part of Reggie Bush's training regiment, except that he catches objects, while turning and walking/running. For me, it is just comedy of fat, old guy just about falling on his ass in front of laughing teenage children.
Tuesday, December 8, 2009
Tuesday December 8, 2009
Fam-Fit
Snow Day = Shovel Workout
Shoveled driveway and sidewalks twice so far with about 4 inches of beautiful snow day snow each time. Get the heart rate up and keep it going until cement is showing. True "functional" fitness.
Snow Day = Shovel Workout
Shoveled driveway and sidewalks twice so far with about 4 inches of beautiful snow day snow each time. Get the heart rate up and keep it going until cement is showing. True "functional" fitness.
Monday, December 7, 2009
Monday December 7, 2009
Fam-Fit
Rest Day
Not really, have to do yesterday's swing workout. There was little or no motivation after watching the Kansas City Chiefs get lambblasted by the Broncos at Arrowhead yesterday. It sucked the life out of me. As an ex-offensive line and defensive football coach, watching the Chiefs is the equivalent of sticking push pins into your eyes...
Why are my teams so bad?!!!!!!
Why must I be tormented?!!!!!!
But, on a positive note, I did not break anything, I did not curse, I did not throw anything...seriously, I didn't.
Rest Day
Not really, have to do yesterday's swing workout. There was little or no motivation after watching the Kansas City Chiefs get lambblasted by the Broncos at Arrowhead yesterday. It sucked the life out of me. As an ex-offensive line and defensive football coach, watching the Chiefs is the equivalent of sticking push pins into your eyes...
Why are my teams so bad?!!!!!!
Why must I be tormented?!!!!!!
But, on a positive note, I did not break anything, I did not curse, I did not throw anything...seriously, I didn't.
Sunday, December 6, 2009
Saturday, December 5, 2009
Thursday, December 3, 2009
Friday December 4, 2009
Fam-Fit
Sandbags are Good
Clean sandbag and carry 200m as prescribed
Sandbags are Good
Clean sandbag and carry 200m as prescribed
- Zercher clean and carry
- Clean to right shoulder and carry
- Clean to left shoulder and carry
- Clean to jerk, hold and carry
- Continental clean and carry
Wednesday, December 2, 2009
Wednesday December 2, 2009
Fam-Fit
Active Rest Day
Warm up with hurdle routine
Active Rest Day
Warm up with hurdle routine
- Forward right then left
- Backward right then left
- Sideway forward right then left
- Sideway under right then left
Tuesday, December 1, 2009
Tuesday December 1, 2009
Fam-Fit
IWT
I.
Stationary Bike full speed for 1:00
Gorilla Deadlift for 1:00
Rest 1:00
Repeat 3x
Rest 3:00
II.
Alternate DB Press for 1:00 (light DBs)
Quick Step Ups alternate for 1:00
Rest 1:00
Repeat 3x
IWT
I.
Stationary Bike full speed for 1:00
Gorilla Deadlift for 1:00
Rest 1:00
Repeat 3x
Rest 3:00
II.
Alternate DB Press for 1:00 (light DBs)
Quick Step Ups alternate for 1:00
Rest 1:00
Repeat 3x
Monday, November 30, 2009
Monday November 30, 2009
Fam-Fit
S&S (Swings & Squats) Variation
21-15-9 reps/round
Weight Swings
Goblet Squats
S&S (Swings & Squats) Variation
21-15-9 reps/round
Weight Swings
Goblet Squats
Sunday, November 29, 2009
Sunday November 29, 2009
Fam-Fit
Uphill Both Ways
-on treadmill, incline max, speed as fast as you can go for 15 minutes.
Uphill Both Ways
-on treadmill, incline max, speed as fast as you can go for 15 minutes.
Saturday, November 28, 2009
Saturday November 28, 2009
Fam-Fit
Row machine workout modified from Coach Rutherford's Fitness Conduit page. Check out the link in the left hand column and subscribe to his newsletter for great training information. With any luck, his MEBB training program is going to be my Christmas present to me from me.
II. Row Machine
50 Row Strokes
Row machine workout modified from Coach Rutherford's Fitness Conduit page. Check out the link in the left hand column and subscribe to his newsletter for great training information. With any luck, his MEBB training program is going to be my Christmas present to me from me.
Warm-Up
I. M.E. Dips 3-3-3-1-1-1
I. M.E. Dips 3-3-3-1-1-1
Rest 5:00
II. Row Machine
50 Row Strokes
-1:00 Rest
40 Row Strokes
-1:00 Rest
30 Row Strokes
-1:00 REST
20 Row Strokes
Thursday, November 26, 2009
Thursday November 26, 2009
Happy Thanksgiving!
Fam-Fit
I. Turkey Circuit
II. Pumpkin Circuit
III. Wii-athalon
Fam-Fit
I. Turkey Circuit
- Scoop mashed potatoes onto plate
- Fork turkey breast onto plate
- Lift stuffing onto plate
- Cover with gravy
- Fill in empty spots with various veggies
- Empty plate into mouth, chew until jaw muscle failure.
II. Pumpkin Circuit
- Cut pumpkin pie into eight pieces
- Clean piece from pan to plate
- Full drop spoonful of whipped cream onto pie
- Press one forkful at a time to mouth
III. Wii-athalon
- Wii Fit Island Run
- Wii Fit Super Hula Hoop
- Wii Sports Boxing (3 matches in a row)
Wednesday, November 25, 2009
Wednesday November 25, 2009
Fam-Fit
Circuit Circus
50 Rope Jumps
40 Row Strokes
30 Around the World (15 each direction)
20 Figure 8 (10 each direction)
10 Weighted Lunges (each leg)
-4 Rounds
Circuit Circus
50 Rope Jumps
40 Row Strokes
30 Around the World (15 each direction)
20 Figure 8 (10 each direction)
10 Weighted Lunges (each leg)
-4 Rounds
Tuesday, November 24, 2009
Monday, November 23, 2009
Monday November 23, 2009
Fam-Fit
Pressing Issues
Pick a weight on barbell and use it throughout.
Adjust weight only if necessary.
2 Standing Press
3 Push Press
4 Push Jerk
5 Thrusters (Front Squat to Push Press)
- Complete sequence and repeat for a total of 5 rounds.
Pressing Issues
Pick a weight on barbell and use it throughout.
Adjust weight only if necessary.
2 Standing Press
3 Push Press
4 Push Jerk
5 Thrusters (Front Squat to Push Press)
- Complete sequence and repeat for a total of 5 rounds.
Sunday, November 22, 2009
Sunday November 22, 2009
Fam-Fit
400 m run
10 Burpees
400 m run
20 Squats
400 m run
10 Burpees
400 m run
20 Squats
400 m run
10 Burpees
400 m run
20 Squats
400 m run
10 Burpees
400 m run
20 Squats
Saturday, November 21, 2009
Friday, November 20, 2009
Friday November 20, 2009
Fam-Fit
20 Rounds
I. Developmental Full Cleans
-light weight, focus on technique development.
II. Hang-Ups - 2 reps
20 Rounds
I. Developmental Full Cleans
-light weight, focus on technique development.
II. Hang-Ups - 2 reps
Thursday, November 19, 2009
Thurday November 19, 2009
Fam-Fit
Rest Day
Work on clean skill work for 10 minutes. Following the clean teaching progression video from Jeff Martin at CrossFit Kids. The folks at CrossFit Kids have a true gift for breaking down complex exercise movements into simple terms that are understandable, coach-able and perform-able.
Also a link to the latest Bill Starr article from CrossFit Journal about teaching/learning progression for the Full Clean. A master is called a master for a reason.
Rest Day
Work on clean skill work for 10 minutes. Following the clean teaching progression video from Jeff Martin at CrossFit Kids. The folks at CrossFit Kids have a true gift for breaking down complex exercise movements into simple terms that are understandable, coach-able and perform-able.
Also a link to the latest Bill Starr article from CrossFit Journal about teaching/learning progression for the Full Clean. A master is called a master for a reason.
Tuesday, November 17, 2009
Monday, November 16, 2009
Monday November 16, 2009
Fam-Fit
Uphill Both Ways
Treadmill for 20 min., as fast as you can go, incline set to max.
Uphill Both Ways
Treadmill for 20 min., as fast as you can go, incline set to max.
Sunday, November 15, 2009
Sunday November 15, 2009
Fam-Fit
All on the Chiefs
10 Push-Ups
10 Crunches
10 Squats
-1 round for every point Chiefs score today @ Oakland, if they win.
-1 round for every point Chiefs allow today @ Oakland, if they lose.
All on the Chiefs
10 Push-Ups
10 Crunches
10 Squats
-1 round for every point Chiefs score today @ Oakland, if they win.
-1 round for every point Chiefs allow today @ Oakland, if they lose.
Saturday, November 14, 2009
Thursday, November 12, 2009
Friday November 13, 2009
Fam-Fit
Friday the 13th
Greatest Day Ever Workout
13 Squats in honor of Hays kid #1
13 Pull-ups in honor of Hays kid #2
13 Minutes Sandbag Carry in honor of Hays kid #3
Friday the 13th
Greatest Day Ever Workout
13 Squats in honor of Hays kid #1
13 Pull-ups in honor of Hays kid #2
13 Minutes Sandbag Carry in honor of Hays kid #3
Thursday November 12, 2009
Fam-Fit
Time Trial (pick a challenge and do it for time)
MPH-100 swings at 50 lbs.
Time Trial (pick a challenge and do it for time)
MPH-100 swings at 50 lbs.
Wednesday, November 11, 2009
Wednesday November 11, 2009
Fam-Fit
Veteran's Day
35 Row Strokes or Sumo Deadlift High Pulls
Max Rep Pull-Ups
-4 Rounds
Veteran's Day
35 Row Strokes or Sumo Deadlift High Pulls
Max Rep Pull-Ups
-4 Rounds
Tuesday, November 10, 2009
Monday, November 9, 2009
Sunday, November 8, 2009
Sunday November 8, 2009
Fam-Fit
Rest Day
Chiefs @ Jaguars
Well coached football teams should look considerably better after a bye-week. Big test today for the new coaching staff. Hopefully, they will be more on the same page, more organized and perhaps resemble a NFL football team, win or lose.
Rest Day
Chiefs @ Jaguars
Well coached football teams should look considerably better after a bye-week. Big test today for the new coaching staff. Hopefully, they will be more on the same page, more organized and perhaps resemble a NFL football team, win or lose.
Friday, November 6, 2009
Saturday November 7, 2009
Fam-Fit
Warm-up:
Mobility stretches with hurdles or sawhorses
Over: Front, Back, Side
Under: Front, Back, Side
Jumping Jehosaphat
A. Agility Ladder
-Weight above head, step up to parallel thigh and drive up.
D. 10x Box Jump --> Depth Jump -->Horizontal Broad Jump
-Jump up to box, depth jump then broad jump as far out as you can.
E. 10x Squat Jumps
-Full squat then explode as high as you can go and clap hand above head.
Warm-up:
Mobility stretches with hurdles or sawhorses
Over: Front, Back, Side
Under: Front, Back, Side
Jumping Jehosaphat
A. Agility Ladder
- Single Step
- Double Step
- Bunny Hop
- Slalom Hop
- Waltz Step
- Lateral Step
- Scissor Step
- Linear (Down and Back) - Forward, Side
- Stationary (10 back and forth side hops)
-Weight above head, step up to parallel thigh and drive up.
D. 10x Box Jump --> Depth Jump -->Horizontal Broad Jump
-Jump up to box, depth jump then broad jump as far out as you can.
E. 10x Squat Jumps
-Full squat then explode as high as you can go and clap hand above head.
Friday November 6, 2009
Fam-Fit
Tae-Bo
Yep, got one of the old videos out, put it in the PS2 and tried, really tried. After 30 minutes, only one conclusion was reached: 45 year old fat ex-lineman are not the target audience for Billy Banks and the Tae-Bo program. Amen, brother.
Tae-Bo
Yep, got one of the old videos out, put it in the PS2 and tried, really tried. After 30 minutes, only one conclusion was reached: 45 year old fat ex-lineman are not the target audience for Billy Banks and the Tae-Bo program. Amen, brother.
Thursday, November 5, 2009
Wednesday, November 4, 2009
Wednesday November 4, 2009
Fam-Fit
- Run 400 m
- 25 Push-Ups
- Run 400 m
- 25 Air Squats
- Run 400 m
- 25 Push-Ups
- Run 400 m
- 25 Air Squats
Monday, November 2, 2009
Sunday, November 1, 2009
Sunday November 1, 2009
Fam-Fit
POWER HOUR
Do something or a combination of somethings for 60 minutes.
POWER HOUR
Do something or a combination of somethings for 60 minutes.
Saturday, October 31, 2009
Saturday October 31, 2009
Happy Halloween Fam-Fit
- Pick& perform 6 favorite Wii-Fit activities
- M.O.M (Move-A-Mile, e.g. by trick or treating)
- 10 stationary lunges for each candy bar eaten
Friday, October 30, 2009
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.
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
Wednesday, October 28, 2009
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
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
Tuesday, October 27, 2009
Wednesday October 28, 2009
Fam-Fit
Wii-athalon
Wii-athalon
- Wii Fit Island Run
- Wii Fit Super Hula Hoop
- 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
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
Sunday, October 25, 2009
Saturday, October 24, 2009
Thursday, October 22, 2009
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.
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)
Rumble in the Jungle
-3 Rounds (21-15-9)
- 225# Deadlift
- Heavy Bag (R/R/L then L/L/R equals 1 rep)
- Speed Bag (Right then left then alternate for the # of reps)
- Jump Rope
Wednesday, October 21, 2009
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
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
Monday October 19, 2009
Fam-Fit
Weight Swings
-10 minutes continuous, sets of 10
-Record number of rounds completed
Weight Swings
-10 minutes continuous, sets of 10
-Record number of rounds completed
Sunday, October 18, 2009
Sunday October 18, 2009
Fam-Fit
Double Up Day
Double Up Day
- M.O.M (move a mile)
- Turkish Get-Ups (5 min. continuous with 25# bar)
Friday, October 16, 2009
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
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
Wednesday, October 14, 2009
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...
Rest Day
Good day for a rest day. We are hosting NCKL XC and VB is playing @ Abilene. This should be "active" rest...
Tuesday, October 13, 2009
Tuesday October 13, 2009
Fam-Fit
- Run 400 m
- 25 Push-Ups
- Run 400 m
- 25 Air Squats
- Run 400 m
- 25 Push-Ups
- Run 400 m
- 25 Air Squats
Monday, October 12, 2009
Sunday, October 11, 2009
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)
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
Friday, October 9, 2009
Friday October 9, 2009
Fam-Fit
Olympic Lift Combinations
Olympic Lift Combinations
- Clean & Jerk (Clean to Front Squat to Jerk)
- Snatch( Hang Snatch to OH Squat)
Tuesday, October 6, 2009
Wednesday October 7, 2009
Fam-Fit
Push-Pull-Punch
-21-15-9
Push-Pull-Punch
-21-15-9
- Push Press 95 lb.
- Pull-Up
- Punch Heavy Bag + Speed Bag
Monday, October 5, 2009
Sunday, October 4, 2009
Saturday, October 3, 2009
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
Man vs Hill
20 Swings
Sandbag Shoulder Carry
- Forward walk/run up hill
- Backward walk down hill
4 rounds for time
Thursday, October 1, 2009
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.
Ladder-Up: Snatch
-7 sets of 1 rep. Working for perfect form over maximum weight.
-can substitute Power Snatch/OH Squat combo movement.
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