1. I love everyone who comes to our gym and try to put each and everyone in the forefront. This is probably a LONG overdue post, but one that needs to be discussed nonetheless.

With the swine flu epidemic fast approaching, we need to do everything in our power to ensure that there is no germ transmittal. I would like for everyone to be cognizant of this fact and do the following::

1. Wipe off everything that you touch before putting them away. This includes the pullup bar, dumbbels, olympic bars and weights, ab mat, sand and dynamax balls, all common sense things.
2. If you sweat on the floor, wipe it up. Would you want to be the next person to occupy your space and have to lay down or do push ups in your sweat? I know I wouldnt.
3. Clean your weights ( that means put them away). I know it will be a lot of back and forth, but Sheryl and I want to go back to our families at the end of the session and putting away everyones weights just prolongs the chance. I have to thank Greg and Melissa, Randy and Nicki for always pitching in and helping to put things away, but still, when you have completed your workout, break down your bar, put your db/kb away , clean up your area and everything will be rosy. Carrying your weights in each hand will help with your grip, practice it and see what happens.
4. Both Sheryl and I see a steady influx of new people, please make everyone feel at home. THere is nothing worse than going into a new gym and people are cold or dont react to you. Our family embraces new people so please go out of your way to engage a new person. It just might make their day.
5. If you have a question ask Sheryl or I. Our members want to help and do a great job, but you are paying Sheryl and I to give you the way we want it done. Many of our lifts can prove to be compromising if done incorrectly.
6. If you ran in the mud, please dont bring those shoes into the gym. THat would be like me walking through your house with muddy shoes tracking it everwhere. I understand about the granite shop and am able to clean a little but it is a basically hopeless task as more granite dust seeps into our place.
7. I bought some new equipment that everyone will like. Ill break it out Wednesday and we will see how you take it for a spin. GUARANTEED to make your heart race
8. Dont drop your weights. We have bumper plates- they’re the wide ones and we have training plates - they are the skinny ones. Its ok to drop the bumper plates but not the training plates. If they break, we will have a discussion as to their cost.
9. And last but not least, I want to thank each and every one of you for choosing fitpit over the globogyms. You really get much more than you pay for with us.

Show up and find out.

Skill WOrk: Shoulder Press (no legs) 80%: 1RM: 5×3

Now for everyone that has asked me or Sheryl to help them improve in some area , THIS IS THE TIME to seek remedial help. Or if you dont need remedial help, then pick out your weak points and practice. This is YOUR TIME TO GET BETTER. Sometimes we are just too busy to fully help you correct a deficit or offer a more in depth coaching session. NOW IS THE TIME FOR THAT.

Lower your weight

Make sure you get 21 - 15 - 9 on both Thrusters and Pull Ups

NO STOPPING. GET YOUR BODY USED TO THE PAIN NECESSARY TO PUSH HARD FOR ENTIRE SESSION. We want Regular Fran to be a breeze after these practice rounds.

RING OF FIRE: 10 Count for 20 Rounds

Push Up/SitUp/Squat

Hang Clean - 12 - 50% 1RM

Pull Ups - 7

How many rounds can you do in 20 minutes?

I got some bad news early this morning. My friend and teammate, Randy Halsall succumbed to colon cancer after a courageous 3 year battle. Let me tell you a little about my friend. His laugh was infectuous and never ceased to liven a room whenever it was summoned forth. He was a wonderful family man who doted on his young son Randall. He was physically strong, when I first I met him, he weighed 265 and could bench press 430#. I was weighing about 175 at the time and could bench press all of 135#. Randy wanted me to hurry up and get strong so they wouldnt have to take so many weights off when it was my turn. You know my idiosyncracies about turning the name plates of the weights to face the inside? Randy! I first learned about lifting weights from Randy. At the end of our senior season, he was drafted #1 into the Canadian Football League. He played a number of years in Canada and took a variety of jobs upon completion of his playing career. For the last number of years, he has been living in Florida where he still trained 4 days per week and looked fantastic. When he got sick, it changed his and his families lives, but also ours as well. Im still regularly in contact with many of the players that were in my freshman football class at Wake Forest. As Im writing this, there are emails pouring across the vast expanse of the internet as my teammates wake up to the sad news. Randy was a good man. I loved him and will miss him terribly. 

I was in Atlanta on business one time when he lived there and he and I had a chance to work out together. He hadnt seen me in a few years so when it came time for incline bench presses, I asked him to put 225# on the bar and proceeded to rep it 10 times. He turned to me and said, youve gotten pretty strong. One of the greatest compliments he ever paid me.

Skill Work:

Front Squat: 80% 1RM : 5 sets x 3 reps

Shoulder Press : 50% 1RM to failure - record rep count

Pull Up to Failure - Only FULL EXTENSIONS count- no bent arms - Record Rep count

x5

100 - DB/KB Swings

100 - Box Jumps (Dont be too agressive on the size of the box)

100 - Sit Ups

100 - Push Ups

Practice Double Unders or anything else you need help with

100

Skill Work:

Push Press: 80% 1RM: 5×3

WOD #1 - DB Clean / Thruster /Burpee - Pull up on metal handles

21 - 15 - 9

WOD #2 - Off Clock - 20 Tire Throws(R/L=1) - 20 overhead throws

Skill:  Dead Lift : 80% 1RM: 5 x 3

WOD:

Double Tabata of HSPU and Box Jump (Use smaller box than normal)

:20 push up/ :10 rest on way to Box Jumps/:20 box Jumps/:10 rest on way to HSPU

Must complete 8 rounds of each (total 16/ :20 rounds) score = total reps in entire workout.

Dont overdo the box jumps. Make sure that you will be able to make it meaningful so you dont have 1or 2 box jumps at the end. Challenge yourself.