12/31/15

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to finish up the year with our nice HIIT training workout.  40 seconds of work with 10 seconds to switch stations.  It will be a good full body go..  Remember and reflect on the past year. We've all had personal triumphs and shortfalls, always keep striving to attain your goals.  Happy New Year!!

3-5 rounds

40 on / 10 off

Airdyne bike
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat
Kettlebell swings
BB Snap Down
AB wheel

Cool down, have a nice day.. El Rey always..

12/30/15

It's been a hard couple of days... Need to recharge.. Yoga with Lesley Fightmaster..

https://www.youtube.com/watch?v=XuEDubBqlHg

Namaste..  El Rey always..

12/29/15

Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love

Spins

Snap downs

Presses

Hammer Curls

Cossack Squat

Hate

Donut swings

Jump Squats

BB Burpees

Halos

 

Cool down, have a nice day.. El Rey always..

 

12/28/15

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

3 rounds ( Rest 2 minutes in between rounds)

25 Medicine Ball smashes
50 Band curls2
25 Barbell Squats
25 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

 Cool down, have a nice day.. El Rey always..

12/27/15

SEAL Sunday # 159.. To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

Cool down, have a nice day..  El Rey always..

12/26/15

Boxing Day.. St. Stephen's Day.. Wren's Day..  All have one thing in common.. Goodwill toward others.. Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is your own body weight, and a kettlebell.  Time to work off some that Christmas Cheer.. Jumping jacks are one of the sneaky hard exercises that really forces your whole body to work. Try and do this with as little rest as possible.

10 rounds

1 minute jumping jacks or high knees
20 swings
20 push ups
20 thrusters 10L / 10 R

Cool down, have a nice day..  El Rey always..

12/25/15

A FIST holiday tradition..  Rest day.. Regardless of your religious beliefs, take today and reflect on the important things of your life... Family (pets included) and friends.. As Tiny Tim says, "God Bless us, every one."

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 train hard,
Cool down and have a nice day.."

Merry Christmas.. El Rey always..