Everyone knows the amount of push ups, pull ups, squats,etc. that they can do, but do you really know how your body is working and how you can adjust your fitness. See Below:

BIA: Painless, quick and very effective test that provides valuable feedback regarding your body’s composition. 

In one test we learn your lean mass, fat mass, hydration both inside and outside the cells, 

total body water and your BMR (basal metabolic rate, or how many calories you need per day).   

WIth this information in hand, I can help ‘tune up’ your nutrition and fitness to meet your body composition goals. 

While fitness is very important, some (people way smarter than me) suggest that your body’s composition 

is 80% determined by your nutrition!!! 

So the idea that if you train like a maniac, you can eat whatever you want–simply is not true. 

To train hard and smart–the eat poorly nets very little — especially when compared to your fitness potential if you just fueled better!

The test takes less than 3 minutes and is done in exercise clothing.

Four requirements:

                1. No exercise (of any kind) for 12 hours. (not even yoga)

                2. No food or caffeine for 4 hours

                3. No alcohol for 24 hours

                4. DO DRINK roughly 20 oz of water within 4 hours of the test. 

                     (You are certainly allowed to ‘void’ this water–you do not need to ‘hold it’ for the test)

The cost of this test is $40.

See Sheryl for the times and dates that she will be able to do this BIA analysis on you. It is WELL worth it.

Skill WOrk: Dead Lift - 75% - 5×4

coaches comments: This gives you an opportunity to work with your form, since the weight is not so heavy

WOD:

5 Hang Cleans - 75% 1 RM write your information in the book

10 Push Ups

25 Sit Ups

x5

Use this time to refine your hang clean technique. Ask me or Sheryl to help watch you.

Has anyone ever wondered what distinguishes a good coach from a mediocre or bad one? Have any of you had a coach that was any of these things. I certainly have. I started playing football when I was 6 yrs old and played all the way through college. I been praised and Ive been cussed at. Ive had my facemask grabbed and twisted by a coach, which was one of the most humiliating things I have ever experienced. I had one coach who proclaimed that he loved his malamute more than he loved people, like I said all kinds. Ive also experienced coaches that had a plan for success, and would stick to their principles even when it flew in the face of modern convention. These coaches displayed tons of enthusiasm and positive reinforcement. They werent afraid to try something new and experiment with different things to see whether or not these new things would enhance their coaching ability and principles. They would examine their principles often and if they determined that they had come on to something better, they would incorporate the new principle or modify it in order to make the experience better.

Coaches need a vision in order to make their program go in the correct direction. At the Fit Pit, we examine and reexamine our core beliefs to ensure that you are getting a positive experience. Over the last 6 months or so, we have incorporated Olympic Lifting, elements of Power Lifting and assistance exercises for both. A coach needs the ability to understand and coach the lift, so it is done properly and safely. Its very rewarding to see the improvements that everyone has made, safely and with good form.

Coaches need to develop a sense of community. This is not a dog eat dog gym. We have competitive people but THEIR emphasis should be placed on how THEY do, not how SOMEONE ELSE did. Shortcuts to improve your speed like failure to work in a full range of motion, cutting reps , or doing any other number of time saving cheating is still that, cheating. You only cheat yourself when you fail to do the exercise as instructed. Im not talking about people with an injury or a new person, but rather a person who is a seasoned pro. You owe it to yourself to make the exercise harder. If you can do 50 squats in a row, take a 45 lb. barbell plate and use it to make your squats harder. Also if you can do 100 pushups in a row, make it harder by using a weight vest, pushup handles, power pushup straps, strap, decline pushups on the swiss ball, etc. If your pull ups are out of sight, use the weight vest, db or kb between your feet anything to make it harder. If you are finishing 3-4 minutes ahead of everyone else, try evening the playing field, you will be much fitter and stronger because of it.

We WILL be open on Friday November 27 for a  calorie free session. We reserve the right to make the class earlier in the day so we can enjoy Friday night as well.

Hang Clean - 75% 1RM - 5×4

WOD:

Squat - Push Up - Sit Up - Pull Up -

15 - 25 - 50

Take that pumpkin pie!

Thanksgiving is coming.

WOD: Burpee Pull Up - Box Jumps - Row 500

25-15 - 10

Skill Work: Shoulder Press (Military Press) - 1 RM - Dont use your knees to assist the weight. Strictly  

                                                                                stand tall and push.

WOD:

Wall Ball - Slam Ball - DB/KB Swings - Knees to Elbows - 30/20/20

Coaching point - use props that you can get 25 from and then gut out the next 5 without stopping

I want to see slam balls thrown from behind the head and whipped into the ground.

Most of you probably didnt know this but my older son David fathered a baby. It was a total surprise to him as he was informed about it only after the baby was born and after the mother gave the baby up for adoption and then rescinded that option. So that made me a Grampa.

My wife and son visited little Sydney every week and she was probably about 3 months old. We were elated to be grandparents although David was less than overjoyed. Sydney was strong, beautiful( arent everyones baby?) full of life and healthy.

Sally, my wife, received a call from Sydneys mother this morning informing her that Sydney had died sometime in the night. I am broken hearted as I write this and tears are streaming down my cheeks.  Its amazing to me how someone so small can bring so much joy to a household. I only got to see her once, but always interrogated both my wife and son after each visit. It royally sucks about poor little Sydney who was so sweet. I can only tell you that I am crushed and mad and dissapointed. There is a hole in my heart.

So Good NIght Little Sydney Grace. I love you.

Skill:

PUsh Press - 1RM - this is dip/drive with barbell on your shoulders for those wondering what a push press is

WOD:

20 Wall Ball Double Throw

200 Jump ROpe

20 One arm snatch ( 10 each arm) - just like starting a lawnmower

x3

WE WILL BE OPEN REGULAR HOURS ON WEDNESDAY

WE WILL OPEN AT 10AM FRIDAY IN PLACE OF THE EVENING SESSION

WE WILL BE OPEN ON SUNDAY AT 9

WOD:

FAST AND FURIOUS FRAN:

5# more than last time - DONT STOP!!

Thrusters - Pullups - 21-15-9

WOD#2 Max Split jumps in 2:00 minutes