Fit Pit to Begin Opening at 5:30am on Mondays

coach dean — Tue, 09 Mar 2010 19:29:10 +0000

Effective March 15,2010 , Sheryl and I have decided to expand the morning gym hours to included Monday mornings at 5:30am. Please make note of the new time. This will allow those early risers to get in a workout, on Monday-Wednesday - Friday from 5:30am to 6:30am. Please tell your friends that we are open in the mornings and invite them to join in the fun.

The T Shirts are Here

coach dean — Tue, 09 Mar 2010 19:24:37 +0000

The T shirts that people ordered have come in. If you were one of those who requested a shirt, please bring $10 and give to Sheryl on your next trip in.

March Madness has begun

coach dean — Sun, 07 Mar 2010 04:25:23 +0000

Well, first youve noticed that the WOD’s havent been updated on the site. Also you have noticed that Sheryl has ably and capably handled the class load over the last week. Reason being Ive been in hospital. For the better part of 6 months, Ive spent 7 days per week either working at my Granite job, working at the Fit Pit covering the mornings as well as after noons and then conducting an hour long session of speed agiiity and quickness training for kids in my soccer club. On the weekends, I conduct soccer practice and games and on my off days, I train people in my home gym. My body is requiring that I slow down. Once the current classes of SAQ are finished, I will only conduct them in blocks with weeks of rest in between. Once the spring sports start, most of the kids I train at my house will go to their sports. I may or may not renew doing that.

For those of you invincible 20 somethings, the day is coming when you realize that you cant do everything. I have tried, but the toll that is taken has been severe. My feet have swollen up, and I just dont feel good.

The gym is the highlight of my day. Watching each of you get better on a day to day basis is the reason that Ive always wanted to own a gym. In the next several weeks, we will be expanding to Monday morning. We currently have 7-10 regular people that come on Wednesday and Friday so it becomes an easy transition to Mondays. That will provide greater opportunity for people to experience the PIT. ONce they come, they want to keep coming.

A big shout out to Sheryl. She has handled her current full time job plus the stuff that I do. That provides me with peace of mind because I know that her goals and desires for the success of our gym mirror mine.

When we started the gym there were 7 people and one of them was Sheryl. There are now in excess of 60 people so I want to thank everyone who has brought a friend, neighbor, coworker or just mentioned it at a party. We continue to grow and its on to our next Milestone.

April 1, 2010 we will have been open 3 years. Can you believe it? What great participation and love from the people that come. I applaud you for staying with it and you are showing the results. Its amazing but we are designed to work this way.

I can now tell you what we are going to do

coach dean — Fri, 26 Feb 2010 11:00:05 +0000

Skill Work: Shoulder (Military Press) 85% 1RM 3×3

WOD: 50 Mountain Climbers - 15 Ring Pushups - x 4

Im Not Telling

coach dean — Wed, 24 Feb 2010 11:00:32 +0000

You cant get me to spill my guts- I refuse

Come and find out

HaHaHaHaHa!

Chelsea

coach dean — Mon, 22 Feb 2010 11:00:39 +0000

Chelsea

Push Press Skill Work

coach dean — Fri, 19 Feb 2010 11:00:50 +0000

Skill Work: Push Press - 85% 1RM 3×3

WOD:

Split Jumps (tire) L/R =1 then Wall Ball

5 -10 -15

DB/KB Upright Row - then Burpee

5 - 10 - 15

They Say Its Your Birthday

coach dean — Wed, 17 Feb 2010 11:00:35 +0000

Just be glad that we are not doing 58 of ANYTHING

WOD:

Row 300 - 15 Push Press - 15 Pull Ups - 15 High Pull Snatch

Jump 300 - 15 push press - 15 Pull Ups - 15 High Pull Snatch

On Push Press use 30% 1 RM - Use DB/KB

WOD2:

1 foot cross - front/back/side/side =1

How many in 1 minute - do 1 foot then the other

Musings of a seemingly old man

coach dean — Tue, 16 Feb 2010 19:58:24 +0000

When I was a young man, I never would have believed I would have made it this far in life. All the things that my dad said to me when I was a young man and I scoffed at, ring surprisingly true. Youth is definitely wasted on the young.

Sheryl and I spent a couple of days learning and relearning about the Olympic lifts and their place in sports performance. Its amazing that the USA’s top Heavyweight Olympic lifter, Shane Hammen, is 5-9 and 360 lbs. Yet Shane can box jump on a 48″ box. That is not only amazing but a testament to the Olympic Lifts.

Doing a Bench Press records 300 w of power or 30 lit light bulbs if you will. To do the 2nd pull of a snatch or clean generates 5500 w of power or 550 light bulbs. Which one do you think has a greater application to the fit pit?

I have a class of young soccer players that come M-W-F from 7:30-8:30. They utilize our warmup, do a flexibility and balance warmup, do a modified workout of the day and are being introduced to the Olympic lifts via the stick. I have had numerous parents comment to me that the balance work has paid off in that their children are able to stay on their feet, hop over opponents tackles, cut without falling down, hold off opponents challenges and approach the game from a confident physical perspective. One of the dads phoned me today to say that during a recent tournament, he was approached by 3 opposing coaches who commented on his 7 yr olds agility. These professional coaches had never seen a boy so young with the balance and agility that he displayed. That comes from what he is being taught.

Its amazing to me how everyone makes the available space in the gym work for them. Everyone moves aside, watches each other and positions themselves so they get the most out of what we got. Humans are very adaptable.

I think everyone likes the new changes we have undertaken in the gym. I cant wait to be able to open the doors once the weather warms up because we can do most of our work outdoors. We will also be making some changes to our equipment as we get new slam balls and other implements. Im going to bring my wheelbarrow so we can do weighted wheelbarrow pushes, which are awesome. Odd shaped implements are a great way to build core strength.

Well, 57 years have come and gone, its now on to 58 which will be the best ever.

Monday

coach dean — Mon, 15 Feb 2010 19:30:01 +0000

Skill: Front Squat - 85% 1RM 3×3

WOD: Using DB/KB at 50% 1RM

10 Hang Squat Cleans

10 Dips - IF use box- add weight plate; if using rings or dip stand - use weight vest or weight belt

Coaching Tip: Meant to be heavy - not meant to be fast - challenge yourself