ENjoy your Family
No Class Today. Practice your back squats if you can but stay away from a Smith Machine. They are bad.
The first Monday back to class we will have 1 rep max again for the Front Squat
The first Friday back to class we will have 1 rep max again for the Back Squat.
Run 400
12 Snatch
21 Pull Ups
x3
#2 RIng of Fire - 15 count#3 - Practice your back squats since we are off Friday
#1 Front Squats - 5×5 - increase weights again based on previous progression - check with me- record progress in the book-
#2
Row 500
12 Deadlifts - heavier than normal but using good form
21 box jumps
x3
How about the blog? Isn’t it awesome? This is only the beginning of the new things you will find at the fit pit. The workouts are better than ever and the progress that the atheletes are making has exponentially increased. We always worked hard. We continue to work hard. We are doing things better. People can see tangible changes more quickly due to our monthly emphasis. THis month is POWER MONTH. Ask ANYONE at the gym and they can show you the progress they are making. The atmosphere is electric. Everyone is rooting for everyone else to get stronger and go faster. People want to get better in this positive atmosphere. Shouldnt you be taking advantage of what we offer? YOU WILL NOT BE DISSAPOINTED!
#1 Back Squats - 5×5 - increase progression based on previous success - review weights with me - record your new progress
#2
Hang Clean
Push Up
Sit Up
21-15-12-9
Complete all 21 of each exercise before moving on to the 15’s
3 Power Cleans
6 Push Ups
9 Squats
How many rounds in 3 minutes
Rest 1 minute
Repeat above - resting 1:00 after each round
5 total rounds
all TOTAL rounds count no partials
The big news for the day was the emergence of two Fit Pit superstars. Mark Grover had never run that far before and did a great, great job! And we found a new studette in Eden, Laura Lee and Keith’s daughter. Eight year old Eden streaked away from the pack and never looked back! Sheryl was put in charge of catching and then pacing her to the finish line. Of course, Keith was left to push the little yellow stroller…
Again, great job to everyone who ran! Make sure to check out the Jingle Bell photos on our new slide show (on the right side of the page). What a fantastic start to the holiday season!
#1 Front Squats - 5×5 - increase progression based on past performance - review with me - Record your new progression
#2 Using Slam Ball
Thruster/Slam - 10/10 - 9/9 - 8/8……….1/1
Challenge yourself on the weight
Feeling Spunky? - Go back up to 10/10 from 1/1
#1 Back Squats - 5×5 - using previous success I will assign the amounts to use - record your progression
Row 2000m for time
3:00 Recovery
10:00 SLam Ball Push Ups - how many can you do?
coach dean | 
11 28th, 2008| 