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.

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!