SKILL: POWER CLEANS: 5×1: 90% 1 RM
WOD
Extend slam ball in front , arms parallel w/ground - Lungs 30′
Return to start with ball locked out overhead
20 each of pull ups - stacked and staggered push ups - tuck jumps
x3
WOD2
Max Mason Twist: Pausing is a stop
WOD:
10 Hang Squat Clean with the Bar
2:00 Row for Distance
1:00 recovery - Buddy assists you with keeping track of this
x3
10 Deadlift
2:00 row for distance
1:00 Recovery - buddy assists
x3
10 RDL
2:00 row for distance
1:00 Recovery
x3
Score rowed distance each round (000-000-000/000-000-000/000-000-000
Get a buddy: count reps on movements
3:00 jump rope - each person counts own movements
2:00 minutes GOBLET squats - GO BIG OR GO HOME
3:00 minutes jump rope
2:00 minutes PULL UPS
3:00 minutes JUmp ROpe
2:00 minutes DIPS - box =1 - handles = 3 - rings = 5
3:00 minutes Jump Rope -
2:00 minutes Stab Hold - Score is 50 if hold for entire 2 minutes - score cut in half for each break taken
Everyone knows someone that has had the flu. One of my little soccer players had a confirmed case of the H1N1 flu. Not so good when you are 7 years old.
Anyway, I have provided disinfectant wipes throughout the gym and ask that you use them prior to and after doing your workout. Wipe the bar off after doing pullups. Wipe the floor when you sweat. Use the hand sanitizer when you enter , during your time in the gym, and prior to leaving. Hopefully we are doing everything that we can to keep us all protected.
People also ask me at what time when they have a cold can they work out. Think of it this way. If your cold is from the neck up, then its ok to workout although you may not want to go 100%. If its from the neck down however, its probably best not to work out. The chest cold spreads from coughing and since the workouts have such a high concentration of metabolic conditioning (MetCon) built into them, its most likely that they will make you cough.
SKILL WORK: Shoulder Press : 5×1 w 90% 1RM - NO LEG DRIVE.
WOD:
DEADLIFT - 2 foot lateral hop over bar - each hop =1
21-15-9
SLAM BALL - set the slam ball like a volley ball
Pull UPS
21-15-9
WOD:
5 DBX - 5 DB PUSHUPS - RUN 400 - 20 BIKE F
10 DBX - 10 DB PUSHUPS - RUN 400 - 15 BIKE F
15 DBX - 15 DB PUSHUPS - RUN 400 - 10 BIKE F
20 DBX - 20 DB PUSHUPS - RUN 400 - 5 BIKE F
BIKE R/L=1
SKILL: PUSH PRESS: 5×1 with 90% 1RM
WOD:
FAST AND FURIOUS FRAN - LIGHTER WEIGHT - NO STOPPING
REVIEW: NEW DB “X”
Coaching Points for the Front Squat:
In the Squat Stand, Pull yourself under the bar so that it rests on your anterior deltoids (it may even rest on your throat)
Rack the weight high, keeping the weight on your shoulders by pointing your elbows at the wall
Step away from the rack so that you will be unencumbered by the rack when you squat
Take a big breath and hold it
Keep elbows pointed towards the wall
Push your tush to the rear to begin the Fr Sq. Control your squat descent, keep your head and chest up, squeeze your shoulder blades, have your hamstrings touch your calves(thats deep enough), drive out of the bottom pushing from your heels and exhale right before reaching the top.
DONT DRIVE YOUR KNEES FORWARD AS YOU SQUAT- STICK YOUR TUSH BACK LIKE YOU ARE GOING TO SIT IN A CHAIR.
Important also to tighten your stomach to take a punch, squeeze your tush like you are trying to hold a quarter in, hold your breath but exhale right at the top and then when finished, DONT TRY TO FIND THE J HOOKS. Delicately walk into the rack and touch the bar to the uprigts. You are now centered over the J hooks and can put the weight down safely.
Every person that comes to the Fit Pit gets personal attention, whether they are brand new or they are a veteran. Thats what makes us special and unique. Sheryl and I give everyone all that we have in managing your form, your reps, your weights, etc. For the veterans, its pretty easy, they understand what the exercises are, they know how to properly perform them, and they know what weight to use in order for them to get a maximum benefit. They have put in the effort, recorded their totals in the book, can figure out where they are at and what they need to do in order to get the absolute most out of their workout.
We love new people and its the lifeblood of the Fit Pit. Without new people we would revert back to the same 10-12 people who were here when I bought the gym 2 1/2 years ago. Let me tell you what happens when we get new people. They need INTENSE coaching and CONSTANT coaching. Where I can let 4 or 5 veterans participate in a workout and provide intemittent guidance, I cant let the new people out of my sight for 1 second. Their bodies and muscle memory cannot be guided by a verbal cues. They need constant demonstration, correction, pulling them aside 1v1 for them to have any semblance of a good workout. IN order for me or Sheryl to do this, we CANNOT properly supervise, motivate, encourage, and help the verterans. They get short shrift because all our time is devoted to the new people. So something has to change.
Effective on the 1st Saturday of Every Month, we will be conducting a Fit Pit introductory course for all new people or anyone that wants a refresher course. The inauguaral session will commence on Saturday November 7,2009 beginning at 9:00am. This course is solely geared to teaching the new people the following things:
The cost is $25 per session and is intended soley for the new people. HOWEVER, if you want to learn more about the Oly Lifts, improve your weighted squat form, learn to do a kipping pullup, and anything else, you can also participate.
This course will be a prerequiste to participating in the regular Fit Pit sessions. Until you are proficient in the exercises, know their names, know what weights or bands to use, you will be placed on a different workout routine. This routine will provide you with a simplified workout where you will still get the same benefits, but Sheryl and I will be able to supervise both you and the veterans. Everyone deserves our attention.
SKILL WORK: Front Squats: 5 x 1 90% 1RM you can go higher if you wish
WOD : SEVENS
7 each of HIgh Pull Snatch, RDL, PUSH PRESS, UPRIGHT ROW, THRUSTER, BENT ROW , SHOULDER PRESS
x7
Work on overhead squats or any other deficiencies.
coach dean | 
10 30th, 2009| 