I am transferring the WOD from the blogspot to our website
www.fitpitkc.com
I will continue to weigh prescient on numerous topics and the everyday workings of our gym will be the website.
Please update your links!
Monday, August 3, 2009
Friday, July 31, 2009
Put your shoulders into it
Skill WOrk:
Shoulder Press - 75% 1RM - 5x4
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
Shoulder Press - 75% 1RM - 5x4
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
Thursday, July 30, 2009
Let me let you in on a little secret!
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.
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.
Wednesday, July 29, 2009
Monday, July 27, 2009
On. the Minute
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
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
Friday, July 24, 2009
Wednesday, July 22, 2009
B MG!
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
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
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