400m Row

400m Run

x4

Mandatory Warmup : Run /Jog 400m, 25 each of Pull Up, Push Up, sit up, Squat

RUn 400 For Time

Tabata Abs - sit up - cycle front - cycle back - tuck

Knees to Elbows

Toes 2 Bar if you can

Skin the cat

The Pit Fit workout was awesome. Keith came extremely close to his record, but then he had someone pushing him. That brings up a good point. Each and every day you should bring your A game to the gym. However that applies to you, make sure that you do your best job in completing or competing during the workout. You may not be proficient in all the exercises, but there are certainly some that you can do well in. Keep working hard to improve those. When it comes to the ones that you arent so good at, use the time after your normal workout to work on those development needs. You will be surprised at how quickly you can turn them into strengths.

Take a look at the mix of athletes that we have. Some are big and some small, but we are all joined in a common goal. TO IMPROVE OURSELVES THROUGH fit pit. No one should ever be embarrased or dissapointed. You will get it next time. We have the opportunity each and every day to improve. Think about what you can do, not what you cant do.

Lynn, Joels mom, has been doing a tremendous job of working through each of our workouts. She couldnt squat when she first came, but now, has improved her leg strength to the point that she can squat with no problem. NIce work, Lynn.

Also Rich, Lynn’s husband, had a frozen shoulder that totally limited his range of motion. RIch is determined to not let that be an excuse and so he works extra hard after his workouts and has SIGNIFICANTLY improved his range of motion. He has also made himself stronger in his upper body which has offset the issues with his shoulder.

We are seeing new people every workout- THATS AWESOME. Make sure that you provide encouragement and be friendly to all the new people. Remember, you were new once as well.

THE PIT FIT

Check it out on the board

Farmers Walk to corner - run back- DONT HURT MY DUMBBELS

15 Zercher Squats with Barbell

15 DB Burpees

Run Back to Corner

Farmers walk back

15 Zercher Squats

15 DB Burpees

Warmup

15 - BB Deadlift(keep good form)

10 Push Ups

x7

Sheryl, the guru of nutrition, is conducting a Performance Eating Seminar :

Time : 11:00 am

Day: Sunday 6/21 (my son Dave’s 28th birthday)

Cost: fit pit members $10
non fit pit members $15

Sheryl will talk about how food affects you, how to each, what to eat, and how the right food and your athletic performance, or just everyday living correlate.

I got a phone call last night on my way home. Laura Lee was so excited about her lifts that she had to call and tell me how much she appreciates what we do. What an impressive sight as 30 or more people tried their hardest to maximize their deadlifts. There were many people who had never deadlifted so Sheryl and I really had to individually coach each person to ensure safety and that their efforts would be rewarded. THere were numerous personal recordes. Laura Lee crushed her previous best by hanging a huge 210 lbs as a new and most appreciated personal record. Randy, just back from Iraq defending our country, deadlifted a personal record of 325. He trains fit pit style in Iraq, making himself a combination area that accomodates pull ups, push ups, wall ball, box jumps, rings etc. ANyone who says they dont have time or a space to work out only needs to look to Randy to prove that it can be done. Jameel, our Raytown South Stud, deadlifted 400#, great effort. There were many people who deadlifted over 300 #. Keith and Tyler did 365#, and Mark at 165 BW deadlifted 315 almost 2x BW.

Every day there are amazing things happening in our gym. Talk to your coworkers, neighbors, guys/gals at your other gym, family members(Welcome back Sarah Parks), people you run into, business associates, etc. The energy last night was incredible. Id love nothing more for another 20 or 30 people to join us. Id like to ask each person to bring another person to try us out.

Mandatory Warm Up: run/jog 400 m, 25 each of Pull Up, Push Up, Sit Up, Squat

WOD

SEE THE BOARD FOR THE WOD

After recovery - Run easy 880(long run will also work)and practice wall holds :30/:45/1:00

Its amazing what our training can do. Our max effort push ups and pull ups resulted in the following:

Mark blew the standards out of the water with 121 legit pushups before he needed to stop. Mark has made tremendous progress since he’s been at the gym. He also had a legitimate 19 Dead Hang pull ups. He used no momentum on his pullups.

Soon to be 16yr old Tracy had 35 legitimate pushups and about 16 pull ups.

There were many other people that I didnt write down or cant remember exactly but I know that there were at least a couple of people that had 78 squats in 2:00 and 65 situps in 2 minutes.

You can do thousands of crunches in your gym, but if you have to do a full range of motion situp in many cases you will have a very hard time doing so. Same with squats. If you are used to the 1/4 or partial squat, you are only benefitting the quadriceps muscle and ignoring your posterior chain. When you squat below parallel, hamstrings to calves, chest up , chin up, you recruit the spinal erectors, glutes, hamstrings as well as the quadricepts so both the front AND the back of your leg is being worked. THis is very important that you are able to squat down as far as we want.

COngratualtions to the nearly 30 people who participated today. Everyone worked just as hard whether they could 1 of something or 100. Im proud of everyone