Warm up

• Every Teardrop Is a Waterfall – Coldplay: flat road with some pickups
• Mammoth – Interpol: seated/standing climb, easy/med hill

Intervals

• Dog Days Are Over – Florence + The Machine: easy climb, standing sprint +20rpm
• Spank – The Naked and Famous: max power 45 sec sprints, 1 min rest
• Anywhere – The Presets: 6 min TT, holding 66-70% of max power
• Sleepyhead – Passion Pit: active recovery

Endurance Intervals

Holding 75-80% effort.

• C’mon (Catch ‘Em By Surprise) – Tiesto & Diplo: flat road, holding 115+ cadence
• Vox Populi – 30 Seconds to Mars: false flat, holding 90-100 cadence
• Tear You Apart – She Wants Revenge: climbing… easy/med, easy/hard, easy/hard

Cash out

• Call Call – The Faint: 3x Lead out sprints
  

• run 800m
• stretches
• 5 rounds of “Cindy” (5 pullups, 10 pushups, 15 squats)

Workout

Every minute, on the minute, perform the following movements:

• 5 thrusters
• 10 jumping pull-ups

Continue for 15 minutes or until you cannot complete the round in 1 minute.

• 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!

Workouts of triplets or couplets with short cycles allow you keep moving with the environment constantly changing.  This one should be a barn burner!

Warm up: mobility work, stretching, some ring work.

7 rounds for time:

• walking lunge, 20 steps (kettlebell overhead or racked)
• 10 shoulder press (open bar/body bar/pvc)
• 10 sit-ups

This display of gymnastics is both awesome and something that we can all achieve, if we bring focus, clarity, and intensity to our training!

Warm-up

• Foam roll
• 800m run
• Mobility drills

Skill work

• Press/push press
• Squat/front squat

Workout

5 rounds for time:

• 5 front squats
• 10 push ups
• 15 box jumps
• 20 sit-ups

Warm-up

1. Teenage Dancefloor (live) – VHS or Beta. 4-5min cadence flat road, 4×20:10 standing.

Workout

1. The Racing Rats – Editors. false flat, seated pick-ups.
2. Who’s the Enemy – Feeder. small/med hill, standing jogs.
3. Science of Fear – The Temper Trap. flat road, power pushes.
4. Midnight Show – The Killers. flat road (double time), seated climbs.
5. Mercury – Bloc Party. false flat cadence.
6. Resurrection – The Temper Trap. start at false flat, adding 1/2 staying on cadence throughout the song.
7. North American Scum – LCD Soundsystem. climb adding gear every 45.
8. Yippiyo-Ay – The Presets. climb some more.
9. Natural Anthem – The Postal Service. 4×20:10 standing, 1 min sprint to finish.

Cool-down

1. Crystalised – The XX
2. Only If You Run – Julian Plenti

In one of my previous posts, maybe more than one of them, I mentioned that I’m going to be taking on some additional roles at Pure Austin in 2010.  I wanted to spend some time on this post to talk about them.

First up: Pure Intense Training, or The PIT.

The PIT is Pure’s answer to providing an environment where people can do intense workouts in a group setting.  We use both indoor and outdoor elements, weightlifting, gymnastics, and monostructural movements to create some workouts that many of our clients have never seen.  At the moment, the programming is centered around a few movements every month… so each month, clients will see a focus on a few different movements.  That’s not to say that every workout will contain only those movements, but instead they will be used in combination to create different workouts.

We have a number of instructors for PIT classes, at a number of different times.  Initially, I’m taking on two PIT classes — Wednesdays at 6:15am, and Sundays and 12:30pm.  Those who attend my normal Sunday lineup will notice the time conflict.  More on that later.

The PIT is NOT CrossFit

I think it’s important to note that this is not a response from Pure to counter CrossFit.  It’s a way for us to allow our athletes to work in a more intense setting with a Trainer, in smaller classes, with the ability to do some movements clients can’t do in the gym.  For example, I can program med ball slams into a PIT workout, but we can’t do those in the gym because of the noise it generates.

Sure, there are similarities to CrossFit in the movements.  But CrossFit is so inclusive across broad domains that it’s hard not to be considered similar.  Pure is not a licensed CrossFit affiliate, so we will not be limiting ourselves to CrossFit-only, or CrossFit purist, programming.  However, as a CrossFit certified trainer, I can train clients using CrossFit methods, so you can expect to see some of that when I have the chance.

How is PIT different from X-Factor?

They’re very similar.  The difference is that in X-Factor, we’re limited to the movements we can perform because of the venue and the equipment available.  At the PIT, we can provide a more rounded experience — there’s a proper pull-up bar, med balls that we can throw around, barbells, etc.  Also, look forward to cool stuff that we’re not going to release into the gym for all clients, like tires to flip and sandbags to run with (we already have slosh pipes down there).

The PIT also allows us to up the intensity based on what the group wants to do.  In X-Factor, we have vastly different skill and strength levels, which makes it difficult to program and still watch everyone.  This increased intensity does not mean that new athletes should not go; quite the opposite.  The PIT is a much more controlled environment that allows me to effectively be a personal trainer for a group of people.  It’ll be a much different, more intense experience.  Still scalable for all levels, but I can pay better attention to everyone.

So, what’s happening with the schedule?

Starting January 3, there are some changes to the 2010 schedule.  My cycle schedule remains pretty much the same, although both my Thursday morning and Sunday classes are turning into Core Cycle, meaning there’s a core class right after spin.  The PIT classes are the additions, and sadly, X-Factor is being cut in favor of the PIT.

Here’s my schedule:

Quarry Lake

• Pure Cycle: Tuesdays, 6:15 – 7:00pm
• Core Cycle: Thursdays, 6:00 – 7:15am

Town Lake

• PIT: Wednesdays, 6:15-7:15am
• Core Cycle: Sundays, 11:00am – 12:15pm
• PIT: Sundays, 12:30 – 1:30pm

While I’m sad to see X-Factor go, I’m excited to train people in the PIT setting.  I really think that attending the PIT classes, combined with proper nutrition, will help clients meet their goals.

See you in the PIT!

1. Dirty Harry – Gorillaz. warmup.
2. Doesn’t Remind Me – Audioslave. double-time, slow down for chorus.
3. Better Than Heaven – Bloc Party. false flat.
4. I Predict a Riot – Kaiser Chiefs. climb, adding from saddle on each chorus, finishing up.
5. My Hero – Foo Fighters. climb, standing acceleration.
6. Army Ants – Stone Temple Pilots. flat, constant cadence, adding gear/removing.
7. House of Jealous Lovers – The Rapture. false flat with standing speedups.
8. I Disappear – The Faint. false flat with seated speedups.
9. River In the Road – Queens of the Stone Age. climb, adding on each chorus.
10. HFM – Ghostland Observatory. false flat.
11. This Is War – 30 Seconds to Mars. false flat, sprints.
12. 100 Suns – 30 Seconds to Mars. cool down.
13. Sweet Disposition – The Temper Trap. cool down.

Warm-up

1. Life In Technicolor II – Coldplay

Round 1

1. Dead End Friends – Them Crooked Vultures
2. Savior – Rise Against
3. March Of The Pigs – Nine Inch Nails

Round 2

1. Fader – The Temper Trap
2. Monkey Wrench - Foo Fighters
3. Same In The End - Sublime

Round 3

1. Kings and Queens - 30 Seconds to Mars
2. Amphetamines - Eve 6
3. Intermission - Panic! At The Disco

Round 4

1. My People – The Presets
2. Honest Mistake - The Bravery
3. Cinders - Matt & Kim

Cash out

1. Call Call - The Faint

Cool down

1. Reckoner - Radiohead
2. Signs – Bloc Party