THROWDOWN 2015

Competition unites people.
Creating new bonds and strengthening the old ones.
Stirring emotions that at times cannot be expressed in words—
it requires a sweaty hug. 

For someone who rarely is at a loss for something to say, it's been difficult to get this blog post started as my thoughts and emotions flood my tired little brain. 

There aren't words to adequately describe my pride for our members; they worked their asses off this weekend in the rain, heat and sun and though muddy, sore and spent each one still mustered up enough energy to cheer on their fellow Fit Pit'rs... even DURING the workouts... pushing each other to the finish.

"Redefining Your Limits" is what Fit Pit and Throwdown are all about.  Two weeks ago some of our athletes would have told you, with complete sincerity, they would not be able to do double unders, thruster 65#, push a sled loaded with double their body weight or drag a 100# / 100' long fire hose up a muddy hill; but once they found themselves in the moment, with BELIEF thick in the air as their peers cheered them on — each one REDEFINED their own limits.

Today each athlete feels a whole lot more BAD ASS as they roll into work, knowing they accomplished something big this weekend and no matter what may get thrown on their desk between 8am and 5pm they KNOW they can handle it... then take a deep breath, grab a swig of water and take on the next challenge.

I've said it before and here I go again...
Creating a unique, progressive, safe and clean environment to foster health and wellness is hard work and can be challenging at times; but when you have members like ours... it's the very best job in the world and worth every bit of effort. I'm blessed to have the opportunity to coach this group of people and enjoy their friendship.

THANK YOU Fit Pit members for another successful THROWDOWN!
Mark your calendars for JUNE 10-12, 2016!

Favorite time of year...

THROWDOWN WEEK

The Fit Pit has an "In-house" Competition Series where only the members may participate. Summer ThrowDown, Autumn FallDown and Winter Melt Down provide three opportunities for members to test their grit and training. All skill levels are welcomed and we even have a kid's heat. There's no doubt this event is competitive but sportsmanship and encouragement are just as important as the drive win.

We offer two categories, COMPETE and Complete. Those who COMPETE must execute the workouts as listed, or prescribed– no modifications. Those entering the Complete category are allowed to modify as needed with the goal being to finish all the workouts and feel a tremendous sense of accomplishment.

Everyone works hard throughout the year, however, the days and weeks leading up to the THROWDOWN we find people upping their efforts and trying new things. As the first day of competition draws closer, the energy and excitement builds — I can feel it.  This is my favorite time of year.

Once the event begins everyone's inner cheerleader comes out; there are times you can feel the crowd of spectators almost willing the competitors through the rough spots. And the competitors feed on the beliefs of their friends and family; one last push, ten more pounds, only thirty more seconds... "YOU CAN DO IT!"  My favorite moments are when fellow competitors push each other on... I cry every year... more than once.

It warms the heart to see members conquer something they once considered impossible; building an inner strength they each carry into their jobs and every day life.

This is my favorite time of year and it begins in just FOUR DAYS!!!

Reality Check

Last night, while celebrating a member's recent job change and relocation, another member shared her wish of an updated blog... it was something she enjoyed.  Initially, my response was to list all the reasons why our blog didn't even make my 'to do' list each day; life outside the gym had changed made blogging (and a host of other things) more challenging and when facing each day I'd grown to accept that something wasn't going to get done — it seems as though blogging and cleaning my office were the first to go.

However, driving home from the celebration, I pondered, while my reasons were valid, in truth, they were also excuses.  Recently, I'd found time to watch the Royals, weed my garden, groom the dogs and try a couple new recipes– all things I enjoy and provide a level of relaxation. No reason a bit of blog time couldn't be added to the list. Among my favorite t-shirts is one that says, "Make Changes Not Excuses"  So here I am.

Time Goes By. FAST!
Logging in this morning to get back on track... it was noted my last blog post was... a year ago!?  Where did the last year go?!  Good grief.  Another lesson that time will not wait and if you have something you want (or need) to do, it is best to get after it -- NOW.  Waiting for the weather to change, school to get out, blah blah blah... there is always a reason to put something off.

IF it's important, you'll find a way.
If it's not, you'll find an excuse.

Ouch.
Time to evaluate what is important!

Big thanks to Judy for reminding me to blog. Likely this won't be a daily thing as I just don't have 365 important things to say... but, it will damn well happen more than once a year!

Be well and soak up some sunshine!

#fitpitthrowdown is #fitpitstrong

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.

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 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!"

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.