Warm-up

• 800m run
• Stretches/joint work
• KB warmup: 3 rounds of [4 press L, 4 press R, 8 cirlcles, 8 figure 8's].
• Burgener Warmup

Skill work

• Snatch balance, hang snatch: after practicing the movement with PVC, move up to an open bar.  Complete 3 rounds of 5 snatch balance, 5 hang snatch, for form and not time (take your time through this and make sure you’re doing it right).

Workout

• 10 rounds of 10 pull-ups, 10 ball slams @ 20lb.  15 min time cap.

3 rounds:

• sprint 100m
• 10 pushups
• sprint back
• 10 swings

Skill work: back squat

Workout

4 rounds:

• 400m run
• 15 back squat (lighter than skill work)
• 15 dips (ring, off box, off step)

Tabata mountain climbers

50 sit-ups for time

• Stretches
• Balance/agility work
• Warm-up WOD: 5 rounds of 5 pull-ups, 10 push ups, 15 squats

Workout

• 50-40-30-20-10: tuck jumps, sit-ups
• Rest
• Tabata seated press

• 400m run
• Dynamic stretches
• Skill work: hang power clean
• 3 rounds of: 10 push-ups, 10 squats, 10 hang power cleans

Workout

800m run

21-15-9

• box jumps
• back squat (body bar, barbell, or loaded barbell)
• butterfly sit-ups

800m run

Cool down

Stretch, roll out.

• short run
• mobility work
• skill work: hang power clean

Workout

5 rounds for time:

5 burpee box jumps
10 weighted step-ups
20 butterfly sit-ups

• wall ball
• burpees
• kettlebell high pull
• kettlebell clean and press
• box jump
• rest

Great job to all today!  Big props to Art, Lionel, and Norma for scoring over 300, Adam for 254 with the 24″ box, and Shirley for her killer 410!

The kettlebell swing

Tomorrow, I am running my first Pure Intense Training session (answers to some frequently asked questions below).  We’re going to focus on a benchmark workout to see where everyone’s at (check the picture to see one of the movements involved).  These benchmarks can be done over time to gauge improvement; if your diet and training are on track, you should see monthly improvement, given the same benchmark.

12:30 at Pure Austin Town Lake.  See you in the PIT!

I’ve posted some questions I’ve gotten about PIT below.  If you’ve got more questions, please post them to comments on this entry and I will answer them.

Some PIT questions

1. Does it cost?  How much? Yes, PIT sessions are paid training sessions.  The current price is $12 for Pure members, $20 for non-members.
2. How do I get a spot? Simply arrive to the gym in advance of the class, go to the front desk and pay there.  You’ll sign the waiver and receive a receipt in return; without this receipt, you can’t get in.  When the session starts, bring your receipt down to the PIT and I will collect it.
3. Is there a cardio component? Don’t think of it that way; PIT sessions provide both cardio and strength conditioning components. Think of it this way: if I ask you to complete a task as quickly as you can (with proper form), and that task involves lifting some weight, you’ll certainly get winded from that movement!  That’s a form of cardio, just not the same one that everyone thinks about.
4. Can I do this if I am inexperienced at this kind of workout? Yes!  We can scale all movements to elicit the same conditioning response from the body but make the movement achievable for you.
5. Can I do this if I’m injured? Please talk to the PIT trainer before you pay for the session to make sure.  In general, we can work around injuries, but the trainer needs to know beforehand  in order to provide modifications.
6. Why should I pay to do this? PIT sessions are small, intense, group workouts with a trainer.  Think of it as group personal training.  If you come enough, you may just end up with a coach…
7. What should I wear/bring? Wear clothes appropriate to working out outdoors.   Bring your towel.  Wear shoes that you’re comfortable both running and lifting in.