No more Strength Classes in 2011

The next FitWit-Strength workout will be on Saturday, 7 Jan 2012.

Merry Christmas and a Happy New Year!

Workout for Sat, 17 Dec

Please enter your Team Name

Time:  8:30am Deadlift; 9:30am everything else

Deadlift:  3 x 5 sets across w/10-20lbs. more than previous working set
 OR
1 x 3 x 65%
1 x 3 x 70%
1 x 3 x 80%
3 x 1-2 x 87.5-92.5%
3 x 2-3 x 85%
All percentages are based on a one-rep max (1RM) (rt4)

Push-press or Split Jerk: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
Front squat or Hang Clean: 3-5 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 14 Dec

Start time: 6:00 am

Workout:

• Deadlift:
• Beginners: 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
•  Advanced:
1 x 3 x 60%
1 x 3 x 70%
1 x 2 x 80
1 x 1 x 90%
3 x 1 x 95%
1 x 2-3 x 85%
1 x 2-3 x 75%
 All percentages are based on a one-rep max (1RM) (rt3)

If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 10 Dec

Time:  8:30am-10:30am

Deadlift:  3 x 5 sets across w/10-20lbs. more than previous working set
 OR
1 x 3 x 65%
1 x 3 x 75%
1 x 3 x 85%
1 x 1 x 90%
2 x 3 x 75%
2 x 3 x 65%
All percentages are based on a one-rep max (1RM) (rt2)

Push-press or Split Jerk: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
Front squat or Hang Clean: 3-5 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 7 Dec

Start time: 6:00 am

Workout:

• Deadlift:
• Beginners: 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
•  Advanced:
1 x 3 x 75%
1 x 2-3 x 85%
1 x 1 x 90-95%
1 x 1 x 100-105%
3 x 2 x 85-90%
1 x 3 x 70%
All percentages are based on a one-rep max (1RM) (rt5ab)

If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for SUNDAY, 4 Dec

Time:  1:30pm-2:30pm
 

Workout:  Open Gym . . . but if you need structure:

1. Deadlift:  3 x 5 sets across w/10-20lbs. more than previous working set
   
2. Push-press or Split Jerk: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
3. Front squat or Hang Clean: 3-5 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 30 Nov

Start time: 6:00 am

Workout: 

• Deadlift:
• Beginners: 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
•  Advanced: 
1 x 3 x 60%
1 x 3 x 70%
1 x 3 x 80%
1 x 2 x 87.5%
4 x 1 x 90%
1 x 2-3 x 80%
1 x 3 x 70%
All percentages are based on a one-rep max (1RM) (rt1)

If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

No workouts for Thanksgiving Week

No strength class at all this week.  Next class will be Wed, 30 Nov.  Happy Thanksgiving everyone!

Workout for Sat, 19 Nov

Start time: 9:00am

Workout:

1. Push-press or Split Jerk: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
2. Front squat or Hang Clean: 3-5 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 16 Nov

Ladies Only Strength Workshop - 6:30-8:30pm on Wed, 16 Nov. at the FitWit Factory. Participants will learn the importance and benefits of strength training; uses and differences of strength training and the sports of Olympic wieghtlifting and powerlifting. Participants will also learn how to perform three basic barbell movements: deadlift, front squat, and push-press. After attending this workshop, participants will be ready to attend any of the Wed/Sat FitWit-Strength classes. Please bring water, notebook, and exercise mat and be ready to workout. 

Please email ben@fitwit.com if you plan on coming.

Wed morning workout:

Start time: 6:00 am

Workout: 

• Deadlift:
• Beginners: 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
•  Advanced: 
1 x 3 x 60%
1 x 3 x 70%
1 x 3 x 80%
1 x 2 x 87.5%
4 x 1 x 90%
1 x 2-3 x 80%
1 x 3 x 70%
All percentages are based on a one-rep max (1RM) (rt1)

If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 9 Nov

The Ten Unique Benefits of Deadlifting


Start time: 6:00 am

Workout: 

• Deadlift:
• Beginners: 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
•  Advanced: 
1 x 3 x 60%
1 x 3 x 70%
1 x 3 x 80%
1 x 1 x 90%
1 x 1 x 90-95% (based on previous set)
4 x 3 x 85%
All percentages are based on a one-rep max (1RM) (rt7)

If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

NO Workout for Sat, 5 Nov

No class this Saturday.  Sorry for the change.  There's a scheduling conflict with the gym.  So sorry for the inconvenience.

Workout for Wed, 2 Nov

 
Sample Deadlift Day warm-up

Start time: 6:00 am

Workout: 

• Deadlift: 1-2 warm-up sets, 3-5 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.

If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 29 Oct

Maurice PRs at 255 . . . with ease.    See more videos at Ben's YouTube Chanel.


Start time: 9:00am

Workout:

1. Push-press or Split Jerk: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
2. Front squat or Hang Clean: 3-5 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 26 Oct

Start Time: 6:00am

Workout:
One rep max tests in the deadlift. 



If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 22 Oct

Start time: 9:00am

Workout:

1. Push-press or Split Jerk: 2-3 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set
2. Front squat or Hang Clean: 3-5 warm-up sets, 5 x 3 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 19 Oct

Start time: 6:00 am

Workout:

1. Deadlift: 1-2 warm-up sets, 3-5 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
   

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

No Workout on Sat, 15 Oct

Sorry gang. No Saturday Strength class this week. We'll be back at it on Wednesday, 19 Oct. My apologies for any inconvenience. Also, I am planning on holding workouts on Wed and Sat of the off-week.

Workout for Wed, 12 Oct

Start time: 6:00 am

Workout:

1. Deadlift: 1-2 warm-up sets, 3-5 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
   

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 8 Oct

Start time: 9:00am

Workout:

1. Push-press or Split Jerk: 2-3 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set
2. Front squat or Hang Clean: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 5 Oct

Start time: 6:00 am

Workout:

1. Deadlift: 1-2 warm-up sets, 3-5 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
   

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 1 Oct

Start time: 9:00am

Workout:

1. Push-press or Split Jerk: 2-3 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set
2. Front squat or Hang Clean: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

New trainer recruitment video . . .

I love this guy. (Warning, there is a lot of adult language in this video.)

Workout for Wed, 28 Sep

Start time: 6:00 am

Workout:

1. Deadlift: 1-2 warm-up sets, 3-5 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
   

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 24 Sep

Start time: 8:00am

Workout:

1. Push-press or Split Jerk: 2-3 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set
2. Front squat or Hang Clean: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 21 Sep

Here's your chance to see BigFat deadlifting. What do you notice? Listen for Josh coaching in the background.


Start time: 6:00 am

Workout:

1. Deadlift: 1-2 warm-up sets, 3-5 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
   

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout Wed, 14 Sep

Start time: 6:00 am

Workout:

1. Deadlift: 1-2 warm-up sets, 3-5 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
   

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

No class this week. Next class is Wed, 14 Sep

No class on Sat, 3 Sep; Wed, 7 Sep; or Sat 10 Sep.

Rest and recover this week! When we return, we will be adding the clean and split-jerk to the rotation.

Notice how the clean begins with a deadlift and ends with a front squat. The split-jerk begins exactly the same as the push-press. The evolution of strength and power continues . . .

Workout for Wed, 31 Aug

Start Time: 6:00am

Workout:

One rep max tests in front squat, push-press, and deadlift.

Get strong like Leeanna and Amanda!




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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

No Workout on Sat, 27 Aug

No class on Saturday.

REGISTER for the Adams Reality 5K Run for the Park and wear your FitWit Foundation t-shirts. Then, go to the Grant Park Summer Shade Festival and visit the FitWit/The FitWit Foundation Booth!

Workout for Wed, 24 Aug

Workout: Start time is 6:00 am

1. Deadlift: 2-3warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
   
2. Push-press: 1-2 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 20 Aug

Start time: 9:30am

Workout:

1. Push-press: 2-3 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set
2. Front squat: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 17 Aug

Start time:6:00 am

Workout:

1. Deadlift: 1-2 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
   
2. Front squat: 2-3 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 13 Aug

Start time: 9:30am

Workout:

1. Deadlift: 1-2 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set. Stand up between each rep.
   
2. Push-press: 2-3 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 10 Aug

Start time: 6:00am

Workout:

1. Push-press: 2-3 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set
2. Front squat: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Regardless of how the load is held, the most efficient lift will be when the bar is centered over mid-foot. This is true of the back squat (all varieties), front squat, overhead squat, and deadlift. The core stabilizer muscles control the load position, not the primary movers. All strength begins with core strength.

From Starting Strength by Mark Rippetoe and Lon Kilgore

No workout Sat, 6 Aug.

No workout this Saturday. Sleep in, rest up, and we'll be back at it 6am Wednesday, 10 Aug.

Workout for Wed, 3 Aug

Start time: 6:00 am

Workout:

• Deadlift: 3-5 warm-up sets, 3 x 5 (stand up between each rep) w/5-10 lbs. more than previous working set
  
• Push-press: 2-3 warm-up sets, 3 x 5 (stand up between each rep) w/5-10 lbs. more than previous working set

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If you're planning on coming to this workout, please note the following:

1. Post to the comments below to let me know you are coming.
2. Bring the following:

• Water
• Notebook and a pen or pencil
• Mat

The clean-and-jerk begins with a deadlift, and the dip portion of the jerk is identical to the dip in the push-press.

Workout for Sat, 30 Jul

Start time: 9:30 am

Workout:

1. Shoulder press, push-press, and push-jerk review; establish 5-rep working set for push-press.
2. Front squat: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set.

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If you're planning on coming to this workout, please note the following:

• Post to the comments below to let me know you are coming.
• Bring the following:
• Water
• Notebook and a pen or pencil
• Mat

Here is an excellent description of the push press. The body position and mechanics of the push-press are the same as a properly executed double-under.

Workout for Wed, 27 Jul

Start time: 6:00 am

Workout:

• Deadlift: 3-5 warm-up sets, 1 x 5 (stand up between each rep) w/5-10 lbs. more than previous working set
  
• Shoulder press, push-press, and push-jerk review and establish 5-rep working set for push-press.

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If you're planning on coming to this workout, please note the following:

1. Post to the comments below to let me know you are coming.
2. Bring the following:

• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 9 Jul

Start time: 9:30 am

Workout:

• Deadlift: 3-5 warm-up sets, 1 x 5 (stand up between each rep) w/5-10 lbs. more than previous working set
  
• Bench press: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set

Dave Tate summarizes the basics--tight grip, tight body, wrists and elbows aligned, setting the weight before the press, speed (power).

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If you're planning on coming to this workout, please note the following:

1. Post to the comments below to let me know you are coming.
2. I'm upping the ante. 10 burpees for every person who does not have one of the following:

• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 2 Jul

Start time: 9:30am Post to the comments below to let me know you are coming.

Workout:

• TGU: 1-2 warm-up sets, 3 x 3 w/5 lbs. more than previous working set; if you have not yet achieved 3 x 3 with your current working set, keep trying!
  
• Front squat: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set.

The front squat is an essentail skill for performing the clean and jerk.

Workout for Wed, 29 Jun

Start time: 6:00 am

Workout:

• Deadlift: 3-5 warm-up sets, 1 x 5 (stand up between each rep) w/5-10 lbs. more than previous working set
  
• Bench press: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set
  

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If you're planning on coming to this workout, please note the following:

1. Post to the comments below to let me know you are coming.
2. I'm upping the ante. 10 burpees for every person who does not have one of the following:

• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 25 Jun

Start time: 9:30am

Workout:

• Deadlift: 3-5 warm-up sets, 1 x 5 (stand up between each rep) w/5-10 lbs. more than previous working set
  
• Bench press: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set
  

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If you're planning on coming to this workout, please note the following:

1. Post to the comments below to let me know you are coming.
2. I'm upping the ante. 10 burpees for every person who does not have one of the following:

• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 22 Jun

Start time: 6:00am

Workout:

• TGU: 1-2 warm-up sets, 3 x 3 w/5 lbs. more than previous working set; if you have not yet achieved 3 x 3 with your current working set, keep trying!
  
• Front squat: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set
  

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If you're planning on coming to this workout, please note the following:

1. Post to the comments below to let me know you are coming.
2. 10 burpees for every person who does not have one of the following:

• Water
• Notebook and a pen or pencil
• Mat

Cool trick.

No Strength Class Saturday, 18 Jun

No strength class this Saturday. Go to the Field Day.

Workout for Wed, 15 Jun

Start time: 6:00am

Workout:

• Deadlift: 3-5 warm-up sets, 1 x 5 (stand up between each rep) w/5-10 lbs. more than previous working set
  
• Bench press: 3-5 warm-up sets, 3 x 5 sets across w/5-10 lbs. more than previous working set
  

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If you're planning on coming to this workout, please note the following:

1. Post to the comments below to let me know you are coming.
2. I'm upping the ante. 10 burpees for every person who does not have one of the following:

• Water
• Notebook and a pen or pencil
• Mat

Workout for Sat, 11 Jun

Start time: 9:30am

Workout:

• TGU: 3 x 3 sets across.
• Bench press to 5-rep working set; 3 x 5 sets across.
  

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If you're planning on coming to this workout, please note the following:

1. Post to the comments below to let me know you are coming.
2. I'm upping the ante. 10 burpees for every person who does not have one of the following:

• Water
• Notebook and a pen or pencil
• Mat

Workout for Wed, 8 Jun

Workout:

• Deadlift to 5-rep working set; 3 x 5 sets across.
• Bench press to 5-rep working set; 3 x 5 sets across.
  

If you're planning on coming to this workout, please note the following:

1. Post to the comments below to let me know you are coming.
2. I'm upping the ante. 10 burpees for every person who does not have one of the following:

• Water
• Notebook and a pen or pencil
• Mat

Questions, comments, concerns? ben@fitwit.com

Workout for Saturday, 4 Jun

9:00am Saturday, at FitWit HQ ("The FitWit Factory")

Workout:

• TGU to max single for both arms.
• Front squat to 5-rep working set; 3 x 5 sets across.
  

We'll review the Turkish Get Up (TGU) and front squat (barbell)--the how and the why. If you're planning on coming to this workout, please do the following:

1. Post to the comments below to let me know you are coming.
2. Bring a notebook and a pen or pencil to the workout. This is a must, and you can expect to do burpees if you don't have a notebook and pen.
3. Bring water.
   

Questions, comments, concerns? ben@fitwit.com

CORRECTION: First Workout: 9:00am Saturday, 4 June

That's right, the first workout is at 9:00am on Saturday, 4 June 2011.

Sorry for the change, but we have camp on Wednesday (we want everyone to go to camp!), and we have a nutrition talk here at 10:00am on Saturday.

Please let me know if you have any questions. See you Saturday!

Camper Question: Is FitWit-Strength for Me?

Grant Park 6am Amanda writes:

. . . I am very interested in participating in the Weight-lifting Club as I would really like to increase my strength and power; however, since I'm still pretty new to FitWit, I wanted to know your thoughts / insight on whether I should add this to the regular FitWit camp. Would it be more beneficial for me to focus on improving my performance in the regular FitWit sessions before adding more? Or do you think that strength-training will enhance / complement the FitWit Camp?

While I don't want to do too much too soon, I also don't want to shortchange myself. I really like the progress I've made so far and want to continue moving forward and pushing myself harder. I appreciate any thoughts and/or insight you might have . . .

Best,
Amanda

Great questions Amanda. I think you would do great at the weight-lifting club, and it will give you a lot of experience and confidence that will carry over into FitWit and beyond. Here's why:

"I really like the progress I've made so far and want to continue moving forward and pushing myself harder."

You are a great example of the "You vs. You" spirit. That's the beginning of all improvement, and regardless of whether or not you do FitWit-Strength, you will continue to make progress with that attitude.

"Would it be more beneficial for me to focus on improving my performance in the regular FitWit sessions before adding more? Or do you think that strength-training will enhance / complement the FitWit Camp?"

Increasing overall strength (at the level we're talking about) enhances all other areas of fitness. By increasing your strength, you will improve your speed, stamina, cardio endurance, and more, as well as improve your ability at the strength exercises at camp (e.g. kettlebells and sandbags). Strength is the universal multiplier for fitness ability.

"While I don't want to do too much too soon, I also don't want to shortchange myself."

Recovery is very important. In fact, no fitness gains are made without proper recovery. That's one of the major reasons we take one- to two-week breaks after every camp. During camp, if you are truly giving 100% each workout, I recommend no more than 5 workouts per week. As a beginner, to make the most out of the strength training, two-times per week will be needed, which means you'd need to lay off of one FitWit session per week. Six workouts in a week can be done, but not often, and certainly no more than 3 times in a camp. RECOVERY is very important and the thing most often overlooked by people.

Great questions Amanda. I hope to see you at FitWit-Strength! Anyone else have any questions?

First Workout: Wed, 1 Jun, 6 am

First workout will be Wednesday, 1 June, at 6 am. Please post to the comments if you plan on coming. Checkout the Program Summary for more info.

Workouts will now be held at the FitWit Factory.

Workout times are:

• Wednesday: 6:00 am
• Saturday: 9:30 am
  
• Classes are approximately one hour.

I'll post the first workout here on Monday, 30 May (Memorial Day).