We are only THREE days away from what I consider the BEST weekend of the year at Fit Pit. It is THROWDOWN time! For me, there is nothing better that watching our members cheer, scream and literally will each other to accomplish some big stuff!
The last week or so everyone has worked hard to NAIL the double under, the ring pull up, dip, rope climb, or whatever they find to be a challenge. Other members have jumped in and offered tips to help fellow Fit Pit-ers ––– and that's pretty cool. At the Fit Pit, competition is not mean. Competition at the Fit Pit is healthy and something that drives each of us to improve. Again, that's cool, because some people let competition ugly -- and that is not cool. This weekend, remember to high five and offer shout outs to those sweating and questioning their fortitude--- SO many times all we need to hear, "YOU GOT THIS! GET IT!!" and we suddenly find a little reservoir of energy to push through.
I told someone last night that I'm likely to tear up at least three times this weekend (could be more). Joel and I don't have kids of our own, so in a weird way, our members are like our kids and I really do feel like a proud mom most of the time... but especially at THROWDOWN.
If you or your family member and friends are attending the THROWDOWN, have them snap some rockin' pics and share them at #fitpitthrowdown or #fitpitstrong. We have a cool thing going on and others should know how amazing our members are.
Wednesday, June 11, 2014
Thursday, May 22, 2014
FIT PIT THROWDOWN: Countdown has started!
Known for surprises and unexpected twists,
the THROWDOWN is always
as challenging as it is fun.
This year is no different as we will take Day 2 events off-site – The Shawnee Mission West track!!
[Located at 85th & Antioch - on the Northwest corner. The track is on the north side of the property.]
If you're new to the Fit Pit or checking us out for the first time, here's a little background on the THROWDOWN... it is OUR event. For Fit Pit members only. The goal of this particular event is to provide a testing ground for ALL of our members – regardless of skill level. We have two categories: COMPETE and COMPLETE. Both categories will do the same WODs; the "Compete" athletes must do everything without modification and those in the "Complete" category are allowed to modify whatever is necessary to participate. Prizes are awarded in the "Compete" category only and those completing the workouts come away with a bag a swag, a whoppin' sense of accomplishment and buckets of motivation to keep working hard.
There is still time to get signed up (till May 28th)
So far, we've got more participants than any other year!
Here are some details to get you in THROWDOWN mode ––
it's only 3 weeks away!
FRIDAY:
2 WODs to be done during class time. Sheryl and Mika will be at the 5:30 a.m. class to officiate; Sheryl and Joel will manage the lunch class from 10:30 to 1:00. The evening class will be officiated by Brett, Brian, Sheryl and Joel. When you show up for your class you will be weighed, as we will need your bodyweight for workouts over the weekend.
SATURDAY:
Everyone will meet at the Shawnee Mission West track. Athletes should arrive no later than 7:30. The first heat will start at 8:00 a.m.– sharp. You won't need to bring anything special, running shoes (duh!) and maybe a long sleeve t-shirt as you will be competing with the Atlas Stones that day. There are 2 WODs and once you've finished, you may certainly leave, but if you have time it's fun to stay and encourage your fellow Fit Pit members! We have to be off premises by noon. There will be bathrooms open. And we encourage you to invite friends and family to cheer you on!
SUNDAY:
Everyone meets back at the gym for the last day of competition and again we will start the first heat at 8:00 a.m. – sharp. Again, there are 2 WODs and once everyone is finished the scores will be tallied and we will take the top four guys and top four gals and watch them face-off in a final workout. Traditionally, this is where we ratchet it up a bit, but why not!? They are the TOP FOUR!... and it's always fun to watch and cheer them on!
Come back at 6:30 pm for BBQ, beer and an awards ceremony!
THINGS TO BRING:
Folding chair or large towel to set on, sunscreen, and you may want to pack up some nutrition/snacks.
If you have any questions, please email me: sheryl@fitpitkc.com
the THROWDOWN is always
as challenging as it is fun.
This year is no different as we will take Day 2 events off-site – The Shawnee Mission West track!!
[Located at 85th & Antioch - on the Northwest corner. The track is on the north side of the property.]
If you're new to the Fit Pit or checking us out for the first time, here's a little background on the THROWDOWN... it is OUR event. For Fit Pit members only. The goal of this particular event is to provide a testing ground for ALL of our members – regardless of skill level. We have two categories: COMPETE and COMPLETE. Both categories will do the same WODs; the "Compete" athletes must do everything without modification and those in the "Complete" category are allowed to modify whatever is necessary to participate. Prizes are awarded in the "Compete" category only and those completing the workouts come away with a bag a swag, a whoppin' sense of accomplishment and buckets of motivation to keep working hard.
There is still time to get signed up (till May 28th)
So far, we've got more participants than any other year!
Here are some details to get you in THROWDOWN mode ––
it's only 3 weeks away!
FRIDAY:
2 WODs to be done during class time. Sheryl and Mika will be at the 5:30 a.m. class to officiate; Sheryl and Joel will manage the lunch class from 10:30 to 1:00. The evening class will be officiated by Brett, Brian, Sheryl and Joel. When you show up for your class you will be weighed, as we will need your bodyweight for workouts over the weekend.
SATURDAY:
Everyone will meet at the Shawnee Mission West track. Athletes should arrive no later than 7:30. The first heat will start at 8:00 a.m.– sharp. You won't need to bring anything special, running shoes (duh!) and maybe a long sleeve t-shirt as you will be competing with the Atlas Stones that day. There are 2 WODs and once you've finished, you may certainly leave, but if you have time it's fun to stay and encourage your fellow Fit Pit members! We have to be off premises by noon. There will be bathrooms open. And we encourage you to invite friends and family to cheer you on!
SUNDAY:
Everyone meets back at the gym for the last day of competition and again we will start the first heat at 8:00 a.m. – sharp. Again, there are 2 WODs and once everyone is finished the scores will be tallied and we will take the top four guys and top four gals and watch them face-off in a final workout. Traditionally, this is where we ratchet it up a bit, but why not!? They are the TOP FOUR!... and it's always fun to watch and cheer them on!
Come back at 6:30 pm for BBQ, beer and an awards ceremony!
THINGS TO BRING:
Folding chair or large towel to set on, sunscreen, and you may want to pack up some nutrition/snacks.
If you have any questions, please email me: sheryl@fitpitkc.com
Tuesday, May 13, 2014
The Art of the Compliment
We've all done it.
Someone offers a compliment and the first thing we do is find a way to deflect it.
"Hey, that is a great hoodie!"
"This thing! Oh, it's ancient and has a hole in it."
or...
"Wow, you did such a great job on that workout!"
"Ugh. I tripped up on my jump rope and didn't use enough weight. I suck."
Why do we do this? Maybe we want to sound humble or... perhaps we don't feel like we deserve a compliment. WHY are we so hard on ourselves?
Last night, I had the pleasure of attending Jennipher Walter's book signing at the Athleta Store on the Plaza. Her book, "The Fit Bottomed Girls ANTI-DIET" is a fun read and packed with "10 Minute Quick Fixes" and loads of thought provoking, health-minded ideas which make change seem possible! Jennipher discussed accepting a compliment with a smile and gratitude – no deflecting! Consider responding with a compliment of your own and to ensure it's receive as sincere and genuine – offer some details. For example:
"Nice hoodie"
"Thanks"
or....
"Nice hoodie, that looks so comfy and I love the cool Fit Pit logo on the back!"
"Thanks, it is super comfy! I can tell you like a good workout, maybe you could join me this weekend and tryout the Fit Pit!" [shameless plug, I know]
Give it a try. Compliment a friend, co-worker or gym buddy, watch how much they light up and know that you may have made their day. And next time someone lobs a compliment your way, flash a big smile, make eye contact and with sincerity say, "Thanks!"
Someone offers a compliment and the first thing we do is find a way to deflect it.
"Hey, that is a great hoodie!"
"This thing! Oh, it's ancient and has a hole in it."
or...
"Wow, you did such a great job on that workout!"
"Ugh. I tripped up on my jump rope and didn't use enough weight. I suck."
Why do we do this? Maybe we want to sound humble or... perhaps we don't feel like we deserve a compliment. WHY are we so hard on ourselves?
Last night, I had the pleasure of attending Jennipher Walter's book signing at the Athleta Store on the Plaza. Her book, "The Fit Bottomed Girls ANTI-DIET" is a fun read and packed with "10 Minute Quick Fixes" and loads of thought provoking, health-minded ideas which make change seem possible! Jennipher discussed accepting a compliment with a smile and gratitude – no deflecting! Consider responding with a compliment of your own and to ensure it's receive as sincere and genuine – offer some details. For example:
"Nice hoodie"
"Thanks"
or....
"Nice hoodie, that looks so comfy and I love the cool Fit Pit logo on the back!"
"Thanks, it is super comfy! I can tell you like a good workout, maybe you could join me this weekend and tryout the Fit Pit!" [shameless plug, I know]
Give it a try. Compliment a friend, co-worker or gym buddy, watch how much they light up and know that you may have made their day. And next time someone lobs a compliment your way, flash a big smile, make eye contact and with sincerity say, "Thanks!"
Monday, February 24, 2014
R-K-O
Those who have known me for a long while, know that I've been a proponent of occasionally writing down what you eat for a few days to keep yourself on top of your nutritional game. Personal accountability means being aware of your choices throughout the day. BUT... over the years I've learned that while this method is good for some, it's not the best fit for everyone.
Some like to know the numbers. They journal their workouts, their WOD times and want to make sure they are getting what their body needs. But some just want to navigate their crazy life without the added pressure of notating their meals and snacks and would have greater success if they could "grade" their day as a whole rather than each item that passes their lips. Recently I read about a journaling method that makes good sense; it's called R-K-O. Here is how it works...
At the end of the day you take a minute to reflect on the choices of the day. Did you eat your breakfast? Drink your water? Get in a workout? If you did all the "right" things you write an "R" on your calendar. This means that you did a solid job working toward RESETTING your metabolism as you work toward change.
If at the end of the day you look back and note that you either missed your water, ate BBQ for lunch or skipped your fitness... then you get a "K". This means you are "KEEPING" things pretty much as they are. This is not a horrible thing, and is sometimes unavoidable.
Then there are days when you give yourself an "O" which means "OFF". You ate birthday cake at 10am for a co-worker's birthday, out for Mexican food over lunch, and happy hour kept you from your fitness. These days will happen and no one will die but they should be tagged as being OFF your game.
At the end of the week/month you can look back and see if your efforts match your goal. At a quick glance if you see more R's – then you're on the right path! Too many O's and you're just not allowed to complain about not seeing changes.
This method should help with the potential insanity that ensues after an indulgence. We've all done it... a bad run or WOD can somehow be the result of a cupcake you ingested 48 hours prior. Eliminating the hyper-focus on each and every bite may help some stay on track and not beat themselves up. But more importantly, it's an opportunity for complete honesty that provides a compelling snap shot of your effort------ again, at a glance you can see if your efforts match your goal.
Some like to know the numbers. They journal their workouts, their WOD times and want to make sure they are getting what their body needs. But some just want to navigate their crazy life without the added pressure of notating their meals and snacks and would have greater success if they could "grade" their day as a whole rather than each item that passes their lips. Recently I read about a journaling method that makes good sense; it's called R-K-O. Here is how it works...
At the end of the day you take a minute to reflect on the choices of the day. Did you eat your breakfast? Drink your water? Get in a workout? If you did all the "right" things you write an "R" on your calendar. This means that you did a solid job working toward RESETTING your metabolism as you work toward change.
If at the end of the day you look back and note that you either missed your water, ate BBQ for lunch or skipped your fitness... then you get a "K". This means you are "KEEPING" things pretty much as they are. This is not a horrible thing, and is sometimes unavoidable.
Then there are days when you give yourself an "O" which means "OFF". You ate birthday cake at 10am for a co-worker's birthday, out for Mexican food over lunch, and happy hour kept you from your fitness. These days will happen and no one will die but they should be tagged as being OFF your game.
At the end of the week/month you can look back and see if your efforts match your goal. At a quick glance if you see more R's – then you're on the right path! Too many O's and you're just not allowed to complain about not seeing changes.
This method should help with the potential insanity that ensues after an indulgence. We've all done it... a bad run or WOD can somehow be the result of a cupcake you ingested 48 hours prior. Eliminating the hyper-focus on each and every bite may help some stay on track and not beat themselves up. But more importantly, it's an opportunity for complete honesty that provides a compelling snap shot of your effort------ again, at a glance you can see if your efforts match your goal.
Tuesday, February 18, 2014
URBAN CHALLENGE!
March 15th • 8am
We are down to the final week to sign up! There are a few members who need teams and some teams who might need another member; we will have a list posted today so we can hopefully get everyone involved!
REMINDER:
Co-ed teams of 3 with at least one being a Fit Pit member.
All participants must have a bike (road, mountain or cross)
All participants MUST have a helmet.
Each team needs a compass.
SUNDAY, March 9th • 6:30 pm
PRE RACE Meeting & Orienteering
We will have a fun session to teach everyone how to use a compass!
Basic orienteering, taught by Joel Hammontree.
We will have sample maps at the session, just bring your compass.
DO NOT get a Cracker Jack compass--get one that can find North!
At least one member of the team needs to be at this session,
we'd suggest it's the one with the compass....
SUGGESTED ITEMS for RACE DAY:We will provide you with a list at the orienteering meeting,
but in case you'd like to get started...
Looking forward to this event!
March 15th • 8am
We are down to the final week to sign up! There are a few members who need teams and some teams who might need another member; we will have a list posted today so we can hopefully get everyone involved!
REMINDER:
Co-ed teams of 3 with at least one being a Fit Pit member.
All participants must have a bike (road, mountain or cross)
All participants MUST have a helmet.
Each team needs a compass.
SUNDAY, March 9th • 6:30 pm
PRE RACE Meeting & Orienteering
We will have a fun session to teach everyone how to use a compass!
Basic orienteering, taught by Joel Hammontree.
We will have sample maps at the session, just bring your compass.
DO NOT get a Cracker Jack compass--get one that can find North!
At least one member of the team needs to be at this session,
we'd suggest it's the one with the compass....
SUGGESTED ITEMS for RACE DAY:We will provide you with a list at the orienteering meeting,
but in case you'd like to get started...
- Camelback or waterbottle to take on the course with you.
- Long pants (tall grass and scrub), shoes you can run in.
- A transition bag. This bag will remain at the gym
in case you should need something during the race,
such as jacket, nutrition, spare socks, extra waterbottle, etc.
Looking forward to this event!
Tuesday, February 4, 2014
Weather & gym closing a
Wednesday 5:30 am class is canceled. According to the 10:00 pm news, KDOT won't be able to clear the roads till snow stops and temps get to double digits which could be late morning. Once we see how the roads look we will determine if we will be open over lunch.
Wednesday, January 1, 2014
It's That Time of Year
New Year's resolutions are personal for some people while for others they are something to be declared for all to hear (or read on Facebook). I've already heard, "I don't make resolutions because I never keep them and neither does anyone else..." There may be a bit of truth to this but why be such a downer? Even if you don't manage to see the changes through the end of the year, even a few days of change can be a good thing. If you get to bed earlier for only a couple weeks you have done your body some good. It's also quite possible that in that time you'll discover the value of good sleep thus try harder for the next 11.5 months to occasionally get in bed earlier! Maybe you give up soda, smoking or fast food... perhaps you choose to read before bed instead of posting on Facebook... text less and talk more... smile more and complain less.... whatever it is... keep in mind that if you change ONLY 1% each day... in a month's time you will be 1/3 better than when you started!
Accountability
Keeping your goals personal is certainly not a bad thing, but sharing with at least person creates accountability and increases the likelihood you will succeed. Consider creating a small group with similar goals and encourage each other throughout the year.
Choosing a Goal
There is plenty of research out there telling us to minimize the number of goals we set and to choose something within reach and with real value – I'd like to suggest at least one of your goals be something that benefits someone other than yourself. Volunteering? Taking a few minutes to reach out to a grandparent would make their day and make you feel pretty good, too. Donate? (while cleaning out your closet or basement).
OK. You knew this was coming
When setting your goals keep in mind you were given ONE body. If you're afraid you won't follow through with a specific goal (go to yoga, lift weights, run a marathon) maybe resolve to simply be better to your body... in variety of ways... the first of which is get to the Fit Pit!
Accountability
Keeping your goals personal is certainly not a bad thing, but sharing with at least person creates accountability and increases the likelihood you will succeed. Consider creating a small group with similar goals and encourage each other throughout the year.
Choosing a Goal
There is plenty of research out there telling us to minimize the number of goals we set and to choose something within reach and with real value – I'd like to suggest at least one of your goals be something that benefits someone other than yourself. Volunteering? Taking a few minutes to reach out to a grandparent would make their day and make you feel pretty good, too. Donate? (while cleaning out your closet or basement).
OK. You knew this was coming
When setting your goals keep in mind you were given ONE body. If you're afraid you won't follow through with a specific goal (go to yoga, lift weights, run a marathon) maybe resolve to simply be better to your body... in variety of ways... the first of which is get to the Fit Pit!
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