Farmers Walk to COrner - Heaviest weight you can handle - DONT DROP MY DB ON THE CONCRETE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Leave DB at corner -Run Back

15 Push Press

15 Upright ROw

15 Hang

CleanRun Back to Corner - Pick up my beautiful DB and Farmers Walk back to start - DONT DROP MY DB ON THE CONCRETE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Repeat 15 each of Push Press(Full Extension over head- Biceps in ears), Upright Row, Hang Clean

Beginning Monday 3/3/08, I will be conducting personal training sessions in my garage gym. These will be in addition to the fit pit workouts. The personal training will be conducted on Tuesday, Thursday and Saturday. It is a great off day supplement to the training we provide at the fit pit and is totally seperate from the fit pit.

Each workout is customized to the individual using a protocol called PROGRESSIVE OVERLOAD. Each persons progress is monitored during every workout, is planned in advance and adheres to the sacred scroll . The predetermined weights and wave loading will provide each person with maximum gains.

I also intend to introduce a warmup method that will focus on hip flexibility, agility, balance and strength, 4 of the 10 components of elite athlete training.

I have an extensive collection of weights, dumbbells, glute/ham machine, squat rack, bars, rubber bumper plates, gymnastic rings, and more.

Each training session will last for approximately one hour. Depending on how often you come, it will focus on different element as well as exactly what you want to accomplish.

I can train up to 2 people at a time and you must get with me immediately to reserve your spot. I may even whip out old Stony Baloney for a spin around the yard.

Coach Dean 913-369-5005
dbrendel@kc.rr.com

Due to extremely low attendance over the last several weeks, I have decided to cancel the Wednesday and Friday morning classes until further notice. If these are absolutely the only times that you can come, then please contact me .

Coach Dean 913-369-5005

15 Bumper Pushups - Row 400

15 Bumper Pushups - Run 400

15 Bumper Pushups - Jump Rope 300

15 Bumper Pushups - Run 400

15 Bumper Pushups - Row 500

15 Bumper Pushups

Hardest - Cheek to Floor with Plate

Hard - Chest to FLoor with Plate

Lighter - Chest hits mat on knees with Plate

LIghtest - NO plate - Knees on Floor

Do 800 yards anyway you can

20 Box JUmps

20 Burpees

20 Pull Ups

Run 400

20 Box Jumps

20 Burpees

20 Pullups

Do 800 Tortuous yards - God I hate to run.

I would like to gauge the interest in a seperate workout conducted on Tuesday, Thursday, Saturday that would be conducted in my own exceptionally equipped home gym in my garage(where all the magic happens).

This workout would consist of a multitude of disciplines but will incorporate Olympic Lifting, Strength Athletics, Dumbbell and Barbell work in a more traditional weight room setting.

I have been training individuals in my gym for the past 8 yrs and people have made tremendous gains.

These workouts would be seperate from the fit pit workouts but may on occassion incorporate some of the aspects. I can provide training on your schedule and can do it singly or in pairs.

Please email me your interest at dbrendel@kc.rr.com

Surprise Surprise

Form Partnership - one Planks other works

Plank - 10 Pushups - Switch

Plank - 9 Pushups - Switch

Plank - 8 Pushups - Switch

down to 1

Plank/Squats - 10…..1

Plank/Situps 10…..1

PLank/Ball SLams 10….1

LEG MATRIX TABATA

:20 work
:10 rest
8 rounds

1:00 minute between rounds

all 4 Leg Matrix Components each seperately done for 8 rounds

Survey Sez- Squat/Lunge/JUmping Lunge/Plyo JUmp

Partner with someone to count each movement. TOtal movements is score

When I came into the gym yesterday, several people commented on the Footgear blog and there were a few pair of new shoes that were observed. Its fun writing the blog. I have lots of information that Ive aquired over the 57 yrs that Ive been alive. A lot of what I know in terms of training Ive learned from my main man Rut. Ive always been fascinated with human performance and now I have a chance to positively direct it.

Its Truly Hard, It Truly Hurts, and we ALL know that it certainly works.

As people remark about the changes they notice in your body, have them come to the gym. Ill pay for their first visit. It takes about 8 weeks of steady attendance and Sheryls diet but everyone will see substantial changes in their well being. If they are an athlete in another sport, they will notice that they are stronger and recover faster. If a non athlete, they will also notice that they can walk up stairs without getting tired(curse those squats), have more energy during the day, and be able to pound that mouse like no ones business.

We have more than 50 people that attend on a regular or semi regular basis. I would love nothing better than to have 100 people coming. I need you to help me attain that. Is our place too small you might ask? No , I firmly reply. We will make the necessary accomodations in order to handle increase. Remember, I can do what I want with the building we are in in terms of times, days, etc.

Some ideas for the future - Introductory classes for new fit pit members. These will be conducted separately from the regular classes. It will provide new members with the proper techniques for what we do so that they and everyone else will get maximum benefit.

Olympic Lifting Classes

Rowing Classes

Kettlebell Classes

Weight Workouts outside of the normal fit pit training.