coach dean | 
07 31st, 2009| 
Skill WOrk:
Shoulder Press - 75% 1RM - 5×4
This is a military press which takes the legs out of assisting with the movement. Strictly shoulder movement.
On the Clock
Leg Matrix -
Ring of Fire - 15 count - Squats/pushups/situps
Jul
30
Starting in 1993, I began working out again in earnest. The Doctor told me that it was either that or die an unhealthy death. I had religiously trained between the ages of 18-30, but when I moved to KC, my job caused me to travel extensively and when I was done for the day, I was REALLY DONE.
Anyway, in 1993 I was fortunate enough to meet Michael Rutherford who allowed me to work out with him. I wasnt very strong compared to him, but I religiously showed up at 6:00am 5 days per week and 8:00am on Saturday. We worked vigourously for about 1:15 each day and I grew really strong. We worked out together for about 8 years, forging a life long friendship, and I was lucky enough to gain from him, the knowledge necessary to successfully run the fit pit.
One of the things Ive noticed over the last 5-6 years is that I have become a HORRIBLE INSOMNIAC. No, Im not talking about a Dave Attell type insomniac, rather I just cant get comfortable and my nerves fire during the night making it so that I feel like stuff is crawling on me. I obtained medicine to help me sleep and it works only sometimes.
As everyone knows, I have osteo-arthritis in both shoulders. THis extremely painful condition forced me to postpone my own training. As soon as they started to hurt I stopped.
A couple of weeks ago, I decided that I needed to get back in the mix. Over the last 2 workouts, Ive participated and done what I could do, but I did them with extreme vigor, just like each of you. Guess What. I slept the best last night that I have in a couple of years. Isnt that awesome. I did take my medicine, but I woke up refreshed, not groggy as normal, and my attitude started and has remained positive. I think Ive found the secret again. It was never far away, just hiding below the surface.
Judging on the shape that some of you were in when you completed FRAN LITE, I guarantee that you slept well also last night.
Just one added benefit to what we do.
Jul
27
On the Minute for 20 Minutes:
4 Hang Clean
4 Push Press
4 Front Squat
Each minute the challenge renews. Whatever is left after the completetion of the front squats is your rest period. Once you drop out, complete the remainder of the 20 minutes and record those sets as well
Jul
24
Skill Work
Front Squat - 75% 1RM - 5×4
On the Clock
Wall Ball
Pull Ups
50 - 35 - 20
Jul
22
Run 800
30 DB swings - do all 30 in row without stopping so last 5 are deadly
30 Pull Ups
Run 800
20 DB Swings - do all 20 in a row without stopping- last 5 should be deadly
20 - Pull Ups
Run 800
10- DB Swings - Last 5 should be brutal
10 - Pull ups
Jul
20
Skill Work:
Push Press - 75%1RM - 5×4
ON THE CLOCK
Body ROw - Push Ups - Jumping Lunge(R/L=1)
25 - 15 - 5 - 15 - 25
new people 15-5-15
Jul
17
Skill Work:
Deadlift - 75% 1RM - 5×4
ON THE CLOCK:
10 Turkish Get Ups
10 HSPU (Hand Stand Push Ups)
20 Burpees
20 Pull Ups
30 Box Jumps
30 Air Squats
40 Sit Ups
40 KtoE or 20 TtoB
Jul
13
I hope that most of you review the blog so that you can mentally prepare for the task ahead. Additionally, there are opportunities for you to comment or submit suggestions as to what you would like to work on - please no bench presses or preacher curls. Additionally the comments can act as a stimulation for other to comment etc. A friendly exchange for ideas . Additionally we are again starting to get an influx of new people. Please continue to tell everyone you meet what a neat place you have to workout in and how awesome Dean and Sheryl are. Keep working to help all of us grow our community.
Oh and Jeff, here’s your shout out!