12/31/11

Warm up with joint mobility and dynamic movement.  Today we are going to finish up the year with a nice HIIT training workout.  40 seconds of work with 10 seconds to switch stations.  It will be a good full body go..  If you haven't done so, set your goals for next year.  Really go all out to attain them.

3-5 rounds

40 on / 10 off

Airdyne bike
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat
Kettlebell any hows (light or medium weight)

Clean and jerk (medium)

Cool down, have a nice day..

12/30/11

Warm up with joint mobility and dynamic movement.   Last 2 nights were really tough on the body.  So, today is the an easy day.   Rest..  Still do your joint mobility and dynamic movement sequence.

12/29/11

Warm up with joint mobility and dynamic movement.  Shoulders and hips are a little sore from yesterday.. So spend some extra time getting them going.  Today we are going to do 20/10 tabata protocol.  It is 8 sets of one exercise where you work for 20 seconds and then rest for 10 seconds.  The work has to be done as hard as possible.  Usually, by the last set, you are shot.

20 on / 10 off  8 total sets (do not go on to the next exercise until you have completed 8 sets)

seal push ups
single arm thruster
split jumps
heavy swing
heavy bent over row
pilates ab blasters

Cool down, have a nice day.

12/28/11

Warm up today with joint mobility and dynamic movement.  Throw in a few yoga movements as well just for good measure. Slinging steel today.  Barbells if you have access  to them. If not dumbbells or kettlebells are fine.  Just make sure you are using doubles.  Good explosive strength movements followed by conditioning with jump rope.


10 total sets. So go through this sequence twice


5 reps power cleans
1 min jump rope
5 reps power snatch
1 min jump rope
5 reps back squat
1 min jump rope
5 reps dead lift
1 min jump rope
5 reps each side floor wipers
1 min jump rope

Cool down, have a nice day.

12/27/11

I hope everyone enjoyed their Christmas holiday, but now back to work.  Warm up with joint mobility and dynamic movement.  Quick circuit today.  AMRAP in the 25 minutes.


25 minutes AMRAP (As Many Rounds As Possible)

30 body weight cossack squats (15L/15/R)
10 box jumps
10 dips
12 ab wheel
10 medicine ball smashes

Cool down, have a nice day.

12/26/11

Today is Boxing day

"Boxing Day is traditionally a day following Christmas when wealthy people and homeowners in the United Kingdom would give a box containing a gift to their servants. Nowadays Boxing Day is better known as a bank or public holiday that occurs on December 26, or the first or second weekday after Christmas Day, depending on national or regional laws. It is observed in Great Britain, Australia, Canada, New Zealand, and some other Commonwealth nations." from Wikipedia

As a gift, I am going to let those who come this morning decide what the workout will be.  Time, reps, and exercises.  Just a little fun on the day after Christmas.  See you later this morning.

Cool down, have a nice day.

12/25/11

Merry Christmas FIST family!! Enjoy the day with your loved one regardless of beliefs.  Take the time to remember those who can't be with their family today for whatever reason.  Pray for those we have lost, and rejoice in the those who have been born.

12/24/11

Twas the day before Christmas and all through the house
Not a creature was stirring,
Except the dedicated people who train at FIST. 
While people were all snug in their beds
Those at FIST were pressing stuff over their heads.
I, with my stop watch and kettlebell in hand
Had slugged down some coffee so I could lead this band.
When out on the lawn there arose such a clatter
People in the neighborhood knew what was the matter
It was the pushing of a sled by the nuts from FIST
Rocking their morning workout, "They must have lost their wits!"
So come and join us for fun and bells,
I promise it won't be living hell.
So to all of my FIST family,
I just have to say,
"Always workout hard,
Cool down and have a nice day.."

24 reps of each on the 24th of December

24 swings
24 push ups
24 jump squats
24 lunges ( 24 each leg)
24 rows (24 each arm)
24 halos (12 per side)
24 tire press or press (24 each arm) or 24 barbell press or tire press
24 plank jumping jacks
24 swings

Cool down, and have a nice day..

12/23/11

Warm up with joint mobility and dynamic movement.  Today is my mother's birthday.  In her honor, we will do 75 snatches with each arm.  It is either that, or 75 burpees. Your choice.  Or for those who are truly in the spirit, you can do both.  I won't stop you.  Pace yourself, and get into a groove and you will bang them out.  Simple effective workout.

Cool down, have a nice day..

12/22/11

Warm up with joint mobility and dynamic movement.  In keeping with the approaching Christmas holiday as well as being the 3rd night of Hanukkah, I have chosen 3 exercises and we will be doing them 10-1 with no rest.. Training is just the gift that keeps on giving.. So get a good warm up and get going.

 Three Kings..

10-9-8-7-6-5-4-3-2-1

Thrusters
Walkouts
Hi-Pulls (10L/10R, 9L/9R etc..)

Ab work

Cool down, have a nice day..

12/21/11

Need some yoga today... http://www.youtube.com/user/yogatic#p/u/17/9lUqo5Qceh0  I really enjoy this woman's class.  This is a 45 minute hip opener.. I feel great after doing this class. Enjoy.

Namaste..

12/20/11

Warm up with joint mobility and dynamic movement.  Get a sweat going and then get into today's workout.  We are going to do a circuit workout today.  Ropes, body weight, kettlebells, etc...

25 seconds on / 5 seconds off
5 Rounds

Set 1
Ropes
SCDL
Hand to hand swing
Dips
Ring rows

Set 2
Ropes
Hack squat
Good morning
Pull ups
Ab wheel

Cool down, have a nice day

12/19/11

Warm up with joint mobility and dynamic movement.  Today is going to be very simple.  1 exercise.  It is a full body workout and requires concentration, stamina, and strength.  Turkish get ups. 
Simply set your timer and go.  I generally try and get as many reps as I can with 1 arm before switching to the other for the same amount of reps.  Then I go to single reps on each side alternating until the timer runs out.  10-15 minutes of TGUs may not seem like a long time, but believe me when you are 4 minutes in you will think otherwise.

Give it a go.

Cool down, have a nice day.

12/18/11

Warm up with joint mobility and dynamic movement.  Today we are going to do the FIST version of the 12 days of Christmas workout.  The workout goes like the song.. On the first day of Christmas FIST gave to me 1 sumo squat.  On the second day of Christmas FIST gave to me 2 cleans and a sumo squat.. etc.. It should be fun, I think.. 


1 sumo squat
2 cleans (2 with each arm)
3 jerks (3 with each arm)
4 bent over rows (4 with each arm)
5 burpees
6 vee-ups
7 body weight squats
8 russian twist
9 pullovers
10 2 handed swings
11 up right row
12 snatch (12 reps with each arm)

Cool down, have a nice day..

12/17/11

Warm up with joint mobility and dynamic movement.  Today we are going to do a descending circuit. 20-18-16-14-12-10 (rep range).  2 rounds and make sure you push hard.  This one is mentally tough. Make sure you warm up well.  As I have said before, don't skimp on the joint mobility and dynamic movement.  Again, here is the link to my teacher Steve Cotter performing a sequence. http://www.youtube.com/watch?v=AAPjlomBgmc

2 Rounds

20 2 handed swings
18 kettlebell jump squats
16 push ups
14 goblet thrusters
12 triple crush
10 BBB burpees

Cool down, have a nice day.





12/16/11

Rest.. very simple..

12/15/11

Warm up with joint mobility and dynamic movement.  Throw in a yoga sun salutation sequence as well.. We are going to be using clubbells and kettlebells today. Clubs and kettlebells for time for a great strength and conditioning combination. 

5 rounds

rest 2 minutes in between rounds

30 seconds clubbell pullover/squat
1 minute swings
30 seconds clubbell thrusters
1 minute double cleans (moderate weight)
30 seconds halos
1 minute double jerks
30 seconds clubbell front swing
1 minute suitcase dead lift

Cool down, have a nice day.

12/14/11

Warm up with joint mobility and dynamic movement.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1.

push up
back extension
pull up
box jump
ab wheel

Cool down, have a nice day..

12/13/11

Warm up with joint mobility and dynamic movement.  Add a few extra minutes of calisthenics as well to get your sweat going.  Kettlebell training today.. Strength and endurance packed into one challenging workout.  Complete each exercise before moving on to the next one.  Try and go as quickly as possible without sacrificing form.


50 swings
50 goblet cossack squat
50 squat thrusts
50 snatch
50 sumo squat / upright row
50 vee-ups

Cool down, have a nice day...

12/12/11

Warm up with joint mobility and dynamic movement.  I usually do this one outside, but just measure out a 10 yard strip somewhere inside.  I just walk up and back in my garage.    Make do with where ever you are.  Just try and get through it with as little rest as possible. So for the workout...


10 rounds

10 yd Farmer's walk
10 Double Cleans
10 Sledge smash (5L/5R)
10 Jerks

Cool down, have a nice day..

12/11/11

Good morning team.. We are going to do some HIIT today.  Lots of circuits varying times and weird fun ways to do the exercises (IL tire burpees).  Ropes, body weight, barbells, BBBs, kettlebells, airdyne bike.. so today we will be calling this one the kitchen sink.

Multiple sets with varying work/rest times but generally 2-1 or 3-1 work/rest ratio.. It will get your heart rate up and your muscles firing!!

60 seconds on / 20 off
40 seconds on / 20 off
20 seconds on / 10 off

Cool down, have a nice day..

12/10-/11

Warm up today with joint mobility and dynamic movement.  We are going to do a plate workout. This just takes us out of the usual kettlebell mode and forces us to use an awkward tool to get similar benefits of using a kettlebell.  This workout is a favorite of the ASU wrestling team.  So props go out to them for creating this one. 

8 exercises, 8 reps each,  for 8 rounds

oh squat
clean and press
row
reverse lunge w/twist (4L/4R)
axe chop (4L/4R)
halos (4L/4R)
chest press
curl and tricep extension

Cool down, have a nice day.

12/9/11

After a hard week, take a rest day.  Be ready to get back at it tomorrow!!

12/8/11

BBB day.. Begin as always with a good warm up of joint mobility and dynamic movement.  Make sure you grease those joints.  It is essential to avoid injury and to prepare your body for what is to transpire in your workout.  We are going to use the Bulgarian Body Bag today.  It is one of my favorite tools to train.  If you don't have access to a BBB, you can substitute a gym plate or kettlebell.  We are going to go up and down the ladder.

1-10 and then 10-1

1 rep through, then 2 reps, then 3 reps etc.. when you finish the 10th round rest 1 minute and go back down.

spins
overhead squats
snap downs
press
donut swings
hammer curls
burpees

Cool down, have a nice day..

12/7/11

Please take time to remember those who have served our country today.  Warm up with joint mobility and dynamic movement.  Simple workout today.  No bells, no whistles, bare bones equipment. 

8 rounds  with as little rest as possible

400m Run
20 push ups
10 pull ups
10 medicine ball smashes

Cool down, have a nice day.

12/6/11

Warm up today with joint mobility and dynamic movement. We are going back to basics today.  Simple 2 minute drills with the kettlebell.  This workout is a great strength, mental, and physical endurance challenge.  Simply pick some exercises and do them for 2 minutes, rest for 30 seconds and continue.

2 minutes on / 30 seconds off

Swings
Press
Front squat
Bent over row
Pull over
Clean
Crunch/Russian twist
Hi pulls
Triple crush
Snatch

This is a solid 20 minute workout.  You hit all major muscle groups, and get great cardio as well.

Cool down, have a nice day.

12/5/11

Warm up with joint mobility and dynamic movement.  Had some fun yesterday tossing around a tire.  Today we will be doing a simple 10 round go.  We will be hitting the whole body.  Try and focus on nailing every movement today.  Leave nothing in the tank..

10 Rounds with as little rest as possible in between rounds

2 minutes of airdyne bike, rower, or treadmill (run)
8 burpee / box jumps
12 back extensions
10 dead lifts (moderate)
5 ab wheel

Cool down, have a nice day...

12/4/11

Warm up with joint mobility and dynamic movement.  Today we are going to do a combo workout using kettlebells, body weight, and jump ropes.  Make sure you warm up those calf muscles and achilles tendons as well.  Hopefully we will be able to be outside so wear a sweat shirt. 

1 minute of jump rope
30 seconds of swings
1 minute of jump rope
30 seconds of goblet squats
1 minute of jump rope
30 seconds of plank
1 minute of jump rope
30 seconds of bicep curl
1 minute of jump rope
30 seconds of tricep extension
1 minute of jump rope
30 seconds of snatch L
1 minute of jump rope
30 seconds of snatch R
1 minute of  jump rope
30 seconds of swings

2 minutes of jump rope

5 minutes abs

Cool down have a nice day.

12/3/11

Warm up with joint mobility and dynamic movement.  Today we are going to do strength and endurance 2-4-6-8 ladders.  You only need one kettlebell or one dumbbell.  This workout really pushes you mentally as well. Each of the 5 exercises is performed all the way through each rep range. So 2 reps of every exercise, then 4 reps of every exercise and so on. There is no rest until you get through the whole rep range.

3-5 rounds

2-4-6-8 reps of each

2 Handed swings
Kettlebell jump squats
Bottom up press
Push ups
Figure 8 static hold

Cool down, have a nice day.

12/2/11

Happy Birthday MMFR!! Today is a day of rest, but find the time to bang out 37 burpees for FIST family member MMFR.

Have a nice day!!

12/1/11

Happy Birthday IL!!! 47 Birthday Burpees in honor of our FIST family member!!! But first of course as always begin with joint mobility and dynamic movement.  We will be doing a snatch and clean and jerk workout today, as they are IL's favorite exercises.  Both are taxing, ballistic, and full body exercises.

30 sets of 15 seconds on / 15 seconds off

Kettlebell snatch

10 minutes (we switch arms after each minute, so 5 minutes L and 5 minutes R)

Single arm long cycle clean and jerk

Finish up with 47 burpees

Happy Birthday Nacho!!

Cool down, have a nice day!!