Warm-up

• Cream Dream – Simian Mobile Disco
• I Can Talk – Two Door Cinema Club
• Up In Arms – Foo Fighters

Hill 1 (easy hill resistance)

• Be Near Me – ABC
• Dear God – XTC (attack at the end)

Rest: Crystalised – The XX

Hill 2 (moderate hill resistance)

• Head Over Heels – Tears For Fears
• Undisclosed Desires – Muse

Rest: American Dream – Better Than Ezra

Hill 3 (steep hill resistance)

• Optimistic – Radiohead
• White Flag – Gorillaz
• Tonight, Tonight – Smashing Pumpkins (attacks)

Cash-out: Call Call – The Faint

Cool down

• Home – Foo Fighters
• Fix You – Coldplay

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!

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

5:45am: spark into water.

6:45:am crossfit WOD

9:15am: 2 chorizo, egg, avocado breakfast tacos on corn.  1 cup black coffee.

11:00am: mixed berries, macadamia nuts.

12:45pm: 1 clif builder bar.

1:20pm: 7-pepper ahi from zen.

4:45pm: 1 clif builder bar.

6:00pm: teach spin @ pure austin.  1 bottle pure sport.

7:00pm: 1 bottle pure sport recovery.

9:00pm: dinner @ malaga: seared ahi, chicken and pita bread, salad, water, coffee.

Today’s WOD

• crossfit: 4 rounds of bottom-to-bottom tabata squats (lowest score 16).  then, AMRAP in 20 minutes: 15 pull-ups, 15 ring dips, 10 med ball clean to wall ball @ 20 lb.  5 rounds. finally, 4 rounds of bottom-to-bottom tabata squats (lowest score 10).
• teach spin @ pure austin.  before class, quick warmup and 2 rounds of 7 hang cleans @ 95 lb, then 4 reps of hang cleans @ 135.  tomorrow is going to hurt.  after class: 5 skin the cat’s on the pullup bar.

8:00am: 2 breakfast tacos with egg, garlic, sausage.  orange juice, mixed berries.

12:45pm: lunch @ cpk: 1 side salad, 1/2 buffalo chicken pizza.  iced tea.

1:30pm: 1 cup black coffee.

3:30pm: the other half of lunch pizza.  water.

5:50pm: spark and arganine extreme into water.

6:15pm: teach spin @ pure austin.

8:00pm: dinner @ trudy’s: migas and steak fajitas, 2 corn tortillas, some chips and salsa, 2 mexican martinis, water.

Today’s WOD

• teach spin @ pure austin.  cycle 83.

12:00pm: teach spin @ pure austin.

2:00pm: lunch @ whole foods: 2 slices pizza, 1/4 lb brisket, some berries, a small mimosa, and one beer (we were there for a long time).

7:00pm: 1 fillet of salmon and steamed vegetables.  water.  a few spoonfuls of dark chocolate gelato.

Today’s WOD

• teach spin @ pure austin: cycle 66.

6:00am: spark and arganine extreme into water.

6:45am: crossfit WOD

8:15am: 3 egg omlette with chicken fajitas.  black coffee.

trash day… over several hours, i had like 4 or 5 donuts and a crapload of pizza… i just couldn’t stop eating for some reason.

6:00pm: teach spin @ pure austin.

8:20pm: dinner… steamed broccoli and tilapia, water.

Today’s WOD

• crossfit WOD: 4 rounds for time: 25 kb power swings @ 24kg, 15 pullups, 20 wall ball @ 18lb, 10 snatch @ 16kg each arm, 1 suicide (10y, 20y, 30y, 20y, 10y).
• teach cycle @ pure austin.

6:05am: spark and arganine extreme into water, muscle strength.

6:45am: crossfit WOD.

8:00am: 3 eggs scrambled with potatoes, sausage, onions, and peppers.  raspberries and blueberries.  orange juice.

10:15am: 9 dark chocolate almonds.  black coffee.

11:40am: 1 pint nuun.

1:00pm: 1 big ass salad with chicken, bell peppers, berries, and sesame dressing.

3:00pm: dried cranberries and cinnamon roasted macadamias, water.

3:45pm: 1 cup black coffee.

5:30pm: smoothie with muscle milk, cocoa powder, almond butter, berries, and water.

7:00pm: teach spin @ pure austin.

8:30pm: dinner @ whole foods: 1/4lb brisket, salad, mint green tea, and a few spoonfuls of austin cream parfait.

Today’s WOD

• crossfit: 3 rounds of 21 db snatch @ 35lbs, 15 burpees, 300m row, 200m run.  25:00, didn’t finish — had one more round of burpees to go (i started on the row).  snatches and i just don’t get along… next time, I’m going to use lighter weight and work on technique.
• teach spin @ pure cycle… cycle 82.

8:30am: smoothie with spark, frozen mixed berries, muscle milk, orange juice.

10:30am: mixed fruit and cinnamon roasted macadamia nuts, water.

12:30pm: lunch @ firebowl: sesame chicken, pineapple, and broccoli (no rice, no noodles), green tea.

2:15pm: 1 cup black coffee.

3:45pm: 1 clif builder bar, water.

6:15pm: teach spin @ pure austin.

9:00pm: dinner @ zen: hibachi bowl with extra vegetables and no rice or noodles.  water.

Today’s WOD

• teach spin @ pure austin.