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.
Wednesday, October 19, 2011
Monday, October 17, 2011
Tuesday, September 13, 2011
Monday, September 12, 2011
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
Fam-Fit
Swings
-Sets of 20, continuous 10 minutes
Friday, August 26, 2011
Thursday, August 25, 2011
Tuesday, August 16, 2011
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
@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
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
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
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
Thursday, August 4, 2011
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
@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
@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
@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
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
@CCCHS Track
Four Quarters
1. 15 PVC OH Squats
2. 25 Towel Shakes
3. 15 PVC Front Squats
4. 25 Rope Jumps
-4 Rounds
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.
@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
@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
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
@Otto Unruh Stadium
Plyometric Circuit
1. Jump Series
2. Hops
3. Upper Body Plyos
4. Squat Jumps to Depth Jumps
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
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
@Otto Unruh Stadium
Stair Combo
Sprint Up Run and Step Up/PushUp
-15 minutes continuous
Rest Day Read July 2, 2011
Rest Day Read
Start BEHEMOTH by Scott Westerfeld after finishing LEVIATHAN.
Start BEHEMOTH by Scott Westerfeld after finishing LEVIATHAN.
Friday, July 1, 2011
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.
@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
@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
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
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
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.
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
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
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
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
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
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.
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.
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!
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
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
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
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
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
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
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
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