Wednesday July 31 (Week 9)

Alternating EMOTM x 30

6 Dead Lifts 275
12 Wall Ball
6 Strict Pull Ups


Attendance: Benton, G, Stanich, Abbi, Taegan, Powers, Jack, Thomas, Bell, Hamza

Change of plans... it was raining so we couldn't do the runs... thank God!!! The weight room was a mess today. We made due though. Hopefully things get better by the start of next week. Despite the crazy layout of the weight room we still did pretty good. We need to work on our high fives though. Im watching Full House. Stephanie is really making some mature decisions right now... she is 7 and is teaching life lessons to her friends. Uncle Jessie is so proud. Anyway, fun day tomorrow followed by crazy workout day on Friday. Get excited! Here are the groups for Friday's hill runs. You have to yell "Milk Shake" at the top of every hill. 

Bell: Ice... lots and lots of Ice

Tuesday July 30 (Week 9)

Every 15 seconds for 12 minutes
3 Burpees AFAP (make sure you open your hips and jump/clap at the top)

Annie for time
Double unders / Sit Ups
50/40/30/20/10

Attendance: Taegan, Abbi, Benton, G, Stanich, Bell, Hamza, Powers, Jack, Thomas 

Here are the times from Annie Today: 

Benton: 7:07

G: 7:02

Jack: 7:00

Hamza: 7:10

Bell 7:17

Powers: 8:20

Furlong: 8:18

Stanich: 9:11

Abbi: 9:28

Taegan: 9:36

Everyone was under 10 minutes which was a good thing. I started the workout pretty tired from the extended warm up... Also, most of us did 2 burpees every 15 seconds. Still hard. This de-loading stuff is not very fun but I guess we need it... Some of us. Can't wait until next week when we can start lifting heavy things again. More of the same tomorrow. 

Monday July 29 (Week 9)

 "Elevation" By Matt Powers

5 Rounds w/ 3:00 Rest

5 Overhead Squats 165, 175, 175, 175, 175
15 KB Swings 50
15 Wall Balls 20
Sprint 50m

Bonus: 100 GED Situps

Attendance: Taegan, Abbi, Stanich, Hickey, G, Benton, Bell, Jack, Thomas, Hamza, Powers (11)

All right... First go around at workout design... Hopefully you guys like what goes on. We are going to "deload" a little bit. All this means is that we are going to not be lifting heavy things this week. It is still going to be hard though... especially Wednesday (Awkward face / two finger pull of the shirt collar." Today was fine. Everyone must have gone hard this weekend because the room was dead. I don't know about you guys but the new gym setup is super sweet. All we need is a rig for pullups and stuff and we would be set (don't get your hopes up) The biggest problem today was the wall balls. It's a full squat (not a baby squat). Thats my bad for not having everyone do a few before we got going. I think after the second session all of you guys (including stanich) were doing them correctly. Catch the ball high and put your elbows between your knees. 

Go back a few posts and vote on a shirt from that website / the one that Taegan Designed. Comment this post as to which one you want. 

The choices are

1. Fight / Fit Club by Taegan 
2. View Sport "Beast" (comment on color as well) 
3. View Sport "I am" 
4. View Sport "DO IT" 
5. View Sport "Beast Mode" Black Writing. 

I am also going to get rubber bands for us (non balance bands). Going with the two tone Aqua one side black on the other. They will say fit club on one side and hard work on the other. Just made them $78 for all of them (thats 25 a person adults) 

Good one tomorrow. I have a feeling these blog posts will be less lengthy once the school year starts up. We are in week 9 of 10. 

Week 9 Training

Monday:

5 Rounds w/ 3:00 Rest

5 Overhead Squats
15 KB Swings
15 Wall Balls
Sprint 50m

Tuesday: 

Every 15 seconds for 12 minutes
3 Burpees AFAP (make sure you open your hips and jump/clap at the top)

Annie for time
Double unders / Sit Ups
50/40/30/20/10

Wednesday: 

EMOTM x 30

6 Dead Lifts
12 Wall Balls
6 Strict Pull-ups

Thursday: 

Fun Rest Day 

Friday: 

10 rounds for time

10 Burpee AFAP
10 Toes-to-Bar AFAP
Rest 1:00

Saturday July 27 (Week 8)

Saturday Angsty Workout 

EMOTM x 15
     Back Squat 275
+
     2:00 max cal 50 cals

Did it. Had some energy. The Back Squats were probably some kind of PR. The dyes were disappointing with only 50 cals. I would like it to be around 80-90 cals. 

Matt Powers with the Sick Reverse Dunk!

Friday July 26 (Week 8)

A. Power Clean Cluster 1.1.1.1 Rest 2 Minutes x 4 sets
+
5 Rounds for time:
5 Power Snatch 115/75

First veritable I have eaten in a week...

10 Box Jumps 24/20
*15 Minute Cap

Attendance: Joy, Taegan, Abbi, Hamza, Powers, Thomas, Jack, Bell, G, Stanich, Hickey, Benton (12)

I had jambalaya for lunch today... anyone ever have jumbalaya? It was pretty good but I had it around 11:15 and was starving by 12:00. Anyway, nice way to end the week. The clusters were very fun / the funnest / more funner than anything else we have done this week (I did mean to say funner... it should be a word by now). Here are everyone's times so you can see how you stack up. Let me know if I got your weights wrong. Everyone did cleans except for Jack and Thomas (dead lifts @135) and I did power snatches @115. We seriously need to be looking for no-reps. I know you don't want to be a jerk but everyone needs be doing these things correctly and safely. Getting no-repped is part of getting better at this stuff.  Also, would have been nice to get our own boxes for the jumps. Anyway... this time for sure. 

Joy @ 45: 6:27 Nice job Joy. Your clean has really improved. Good luck in college!
Abbi Mac @ 75: 3:57
Benton @ 115: 3:58 I don't like loosing...
Powers @ 95: 4:34
Stanich @ 95: 5:04
Jack @ 135 DL: 4:08 
Hamza @ 95: 4:08 You owe us a few good box jumps... should have been no reps on a few
Bell @ 95: 4:23 
Taegan @ 45: 3:32 Did Taegan really beat all of us???
Arnold G @ 95: 4:38 
Hickey??? Anyone see Hickey? 

The highlight of the morning was without a doubt the "beat down" Taegan threw on Hamza at Cardinal Shooting. I have seen some pretty exciting things this summer, but all fall in comparison to the electrifying defeat of a cocky and mouthy Hamza. With the swishing of her slightly smaller basketball, the gym erupted in cries and cheers. We all stormed the court, frantically looking for someone to hug. Matt Powers cried tears of joy. Hamza, tears of agony. All the while Thomas Furlong performed cart-wheel after delicious cart-wheel upon  the very hardwood Hamza was mopped. When asked how she felt, Taegan responded with little to no inflection "... I don't know... Good I guess."  Yes Taegan. Good I guess indeed.  


Shirt ideas: 

Reebok

Awesome Awesome Awesome

Pick your favorite shirt from the viewsports website. Post which ones you like. We can also make our own. I like "I am the competition"

Thursday July 25 (Week 8)

A. Every 30 seconds for 10 Minutes - 4 Hand Stand Pushups
+

10-1 Ladder

PP 135/95

Toes to bar

*15 Minute cap

Attendance: Benton, Hickey, G, Abbi, Taegan, Hamza, Bell, Powers, Thomas, Jack

Handstand pushups are not a good way to start off a training session. I got through 4 rounds find and then tweaked my neck. I took 2 minutes off and finished with 3 strict for the rest of the time... it was bad and everyone involved was very disgruntled afterwards... some more than others. The ladder was a bear. G was the only one that did toes to bar. Everyone else did knees to elbowsish. It is a hard move that needs to be practiced. G was a stud though. Anyway, here are the times: 

Benton: 6:27
Abbi: 8:36 (Could have been under 7 probably) 
Hamza: 10:08
Bell: 10:38
Powers: 10:39
Taegan: 7:04
Thomas: 7:05
Hickey: 10:55 (rack is very improved) 
G: 14:45 (really good push with the legs the last few sets) 
Jack: 9:23 (lots of technique work)

We all were pretty tried coming into the gym today. (Yesterday's day off wasn't really a day off) If you can take the rest of the day off. Relax, eat a lot of food, and come in tomorrow focused and ready to finish the week strong. 

Also, made some shirts this afternoon. Who wants one? They are about $20 per shirt. I also want something on the sleeve I think. Probably need help with the design/ the name of our club. Feel free to make your own / post some comments. I was thinking about "make it nasty" or "mental toughness" on the back. But the bell looks pretty cool. See you guys tomorrow. EAT!!!!

Fit Club Shirts

Tuesday July 23 (Week 8)

A. Deadlift 30X1 5, 5, 4, 4 rest 3 Minutes
325 325 345 250
+
B.
5 sets for time

5 Dead lift @275
10 Burpee

Attendance: Jack, Tommas, Powers, Hamza, Bell, Abbi, Joy, Taegan, Hickey, G, Stanich, Benton... 12

Very tough day. We got some pr's on the dead lift stuff though. Abbi did 2 at 175. Considering that she couldn't get 185 off the ground a few weeks ago that's not too bad. Big thing on dead lifts is get on your heals and look up to where the wall hits the ceiling. It is also a good idea to lower it down with control (keeping your back tight and shoulders back). Part 2 was very hard... well if you were using the correct weight it was pretty hard. Here are the times and weights for the part B:

Benton: 3:31 / 275 

Hickey: 5:26 / 240 

Abbi: 5:11 / 145

Hamza: 4:18 / 145 

Bell: 4:37 / 185 Strong

Joy: 5:26 / 95

Stanich: 4:29 / 135

Powers: 4:46 / 135

Tommas: 3:40 / 145 How did you go that fast?

Jack: 4:35 / 145 Posture!!

G: 3:43 / 185 Killed it

Taegan: 5:35 / 145 

Girls: You have all been working hard and are all much stronger. Look at your times / weights compared to all of the guys... 

Guys: You all have to get stronger... I am going to give you a pass because most of you just learned the move but you all really need to work on your form. Don't meat out and put a lot of weight on the bar and lift it with crappy form. Lets take some time to get the technique down. There are too many of you. I can't be checking in with all of you all of the time. You are going to have to be watching people that are good at these moves and try to emulate them. There is going to have to be some learning on your parts by yourself (or you could mess with a few alarm clocks to make sure you can get some attention). I don't want to rag on you guys too much because you just started but you need to learn the moves so we can get stronger and start seeing results (8 pack, huge veins, better math scores, ect). Fun / Form Day tomorrow. The focus is going to be on handstand pushups. Check out the video below 

These girls could kick our butts

Monday July 22 (Week 8)

Dunk Fest 2013 (Make It Nasty)

A. Back Squat: 20 / 10 / 10 w/ 1:00 rest
235 Not too bad... pretty easy 
+
4 sets:
20 DU's AFAP
rest 3 breaths
Push Press TnG x 8 moderate 135.. easy
rest 3 breaths
15 COVP chin ups / Ring Rows  - unbroken/1 set amrap up to 15
walk rest 3 min

Attendance: G, Hamza, Hickey, Stanich, Abbi, Jack, Tommas, Powers, Bell, Teagan, Benton, Joy... (12 New Record) 

Started out with squats... which were tough but everyone could have gone higher but it was a Monday and I could tell most of us weren't really into it too much. None of us were our usual crushed selves at the end of things. I guess sometimes you have to do workouts like this... though I much prefer the ones where I want to die at the end. Tomorrow might be a little better depending on how hard we want to go. Sprints for those interested. 

After the workout we made our way to the Aux Gym where we played ball for a few hours and decided it would be a good idea to dunk. We got a few down. Not too bad for just doing legs. I was going to cut it up so it looked like we got every dunk, but I like Teagan's side comments form time to time. 

Slacker Check: If you were to give Matt Powers a nickname, what would it be and why? 

Summer Training Week 8

Monday: 

A. Squats of some kind... going to decide in the car on the way to fit club.
+
4 sets:
20 DU's AFAP
rest 3 breaths
Push Press TnG x 8 moderate
rest 3 breaths
15 COVP chin ups / Ring Rows  - unbroken/1 set amrap up to 15
walk rest 3 min

Tuesday: 

A. Deadlift 30X1 5, 5, 4, 4 rest 3 Minutes
+
5 sets for time

5 Dead lift @275

10 Burpee

Thursday: 

A. Every 30 seconds for 10 Minutes - 4 Hand Stand Pushups 

+

10-1 Ladder
PP 135/95
Toes to bar
*15 Minute cap

Friday: 

A. Power Clean Cluster 1.1.1.1 Rest 2 Minutes x 5 sets
+
5 Rounds for time:
5 Power Snatch 115/75
10 Box Jumps 24/20
*15 Minute Cap

Friday July 19 (Week 7)

AM Session

A. Deadlift Cluster 2.2.2 x 5 sets rest 3 Minutes
315, 325, 335, 345, 350

+

B. 3 Sets w/ :10 rest between to record scores

1 Minute KB Swing

1 Minute Jump Squats

1 Minute Burpee

1 Minute Wall Ball

1 Minute Rest

Hickey, G, Stanich, Abbi, Hamza, Taegan, Benton, Bell, Powers, Joy

First part was tough. It was very very hot in the gym this morning. Here are the results of the little metcon we did for part B.

Hickey: 300

Stanich: 260

Benton: 304

Bell: 209 (probably a miss count in there somewhere)

Abbi: 264

Hamza: 275

Powers: 245

G: 276

Teagan: 242

Joy: 245 

I don't know if you were counting but we had 10 people in the gym this morning... 10 people set their alarms very early and came a hot gym at their high school... 10. Pretty incredible. I'm having a lot of fun and you are all making significant gains in strength and technique. Enjoy the weekend. Get outside and play or something. 

PM Session

:30 Amrep of 165 Push Press 

12, 10, 8, 7, 7 

75 Power Snatch for time (Randy)

5:00

Shoulders were fried from this week / today so the push press was disappointing. The goal for Randy was 5:00 and I hit it on the head. I just did sets of 5 and tried to get into a rhythm... 5 snatch, 3 breaths. By the end it was about 5 breaths but kept the sets of 5 going the whole time. After I went to The Smoke House and had a ridiculous amount of food... still hungry... and sleepy... Check the blog Sunday night / Monday morning for an outline of next weeks programming. Last week of shoulders. 

Thursday July 18 (Week 7)

5 Sets:
3 Back Squat - Heavy as possible 315
6 Burpees
9 Pull Ups / Ring Rows 
Rest 4 Minutes

People: Hick, G, Stan, Abs, Teag, Hamza, Powers, Benton 

The image to your right is a picture of Saturday night's dinner. It is a bacon cheese burger with two grilled cheeses as buns. I also eat a basket of buffalo fries and most of another burger. I know what you are thinking and don't worry, the girl working the register assured me everything on the menu was paleo 

Just dropped my phone... face down... I need a new phone. Today's workout was an easy one once the back squats were done. Something that I need to work on is the butterfly kip when doing pull ups. Still real bad at that. Something all of you need to work on (Minus Hickman) is eating a lot more... like a lot more. We spend a lot of time and energy killing our bodies. We need to sure we are feeding them and letting them rest. So just eat a lot and that should take care of it. Highlight of the workout: Hickman squatting 315 on accident... sorry Hickey. We ended the workout with a friendly competition; Ring planks. It was basically an exercise in mental toughness (which was our "hands-in" today). Here is a list of everyones times. We'll probably do it again next week and see if we can beat it. Outside "New Person Workout" tomorrow. Get excited!!!

AM: 2:08
TG: :50
AG: 2:30
TH: 2:34
HA: 1:30
MP: 1:45
CS: 1:15
AB: 3:00

Tuesday July 16 (Week 7)

A. Push Press Cluster 2.2.2 x4 Rest 3:00 205

+

3 Rounds for time:

200m Run

15 Push Press 95/75/45

15 KBS

Times for the Metcon today: 

Hickman - 6:22

Powers - 10:25 (note: Matt's first kb swing EVER was rep number 1 of this workout)

Hamza - 7:51

Abbi Mac - 7:23

Benton - 4:54 

G - 6:42 

Stanman - 7:55 

Today taught us a few things. 1. Working outside in the morning is very enjoyable. 2. The worst part of any workout is the time right before you pick up that bar. I want everyone to focus on keeping their rest periods as short as possible. This might mean that you can't work as long. In workouts like this it is probably a good idea to chip away at it. That means do a few, drop the bar, take a quick breath, then get going again. The longer you put off doing the work the more miserable you will be (its like that english paper you have been putting off for two weeks. If you just did it when it was assigned you wouldn't need to stress about it and pull an all nighter). Last point, make sure you are using weights that are tough but not ridiculous. This is something I have to get better at as the "leader." A lot of the time I get in the mindset that you have to do the RX weight in order to get the best workout. Some of us don't have the strength or technique yet to do the prescribed weight. Thats not a bad thing... everyone just started this summer. Make sure you know how to do the moves then we can start adding some weight. Hopefully into the school year we will be stronger and our technique will be at a point where we can all do these metcons at the same weight. Add comments! See you guys tomorrow for technique stuff. 

Here is that kipping video from a few days back incase you wanted to work on this tomorrow: 

http://www.youtube.com/watch?v=4ZJMblG5apg

PM Session

Rower: 

  

    5 minute warm up

    20 minutes work

         :20 at 1:40'2 pace and :40 at 2:20's pace 

    5 minute cool down

6621 Meters. Legs are dead. 

Monday July 15 (Week 7)

A. Every 30 seconds for 10 Minutes 1 Clean 225 (need to go heavier) 

+

B. Every 30 seconds for 10 Minutes 1 Squat 315(PR)

+

C. 30 seconds jump squat with 45 pound bar.

rest 2:00 x 5 110 total reps 

I gave a speech today during stretching time... It was my first speech during an athletic happening... it was awkward. Basically here is the short version: Look at the workout before we do it and youtube any moves you don't know how to do. Do your homework. It will make our time better in the gym and allow me to workout as well so I don't have to redo things after people leave. we had 10 people today which is probably an all time high. Also, our wall balls showed up at my door on Friday so I brought those in. They are awesome. Highlights 135 back squat. Very happy with that... very happy. Shoulder stuff tomorrow and a tough metcon thing.  See everyone tomorrow. Ice those legs. They are going to hurt tomorrow... or Wednesday.... or right now. 

Summer Training Week 7

Monday:
A. Every 30 seconds for 10 Minutes 1 Clean
+

B. Every 30 seconds for 10 Minutes 1 Squat 

+

C. 30 seconds jump squat with 45 pound bar.
rest 2:00 x 5

Tuesday:
A. Push Press Cluster 2.2.2 x4 Rest 3:00
+
3 Rounds for time:
200m Run
15 Push Press 95/65
15 KBS

Thursday:
5 Sets:
3 Back Squat - Heavy as possible
6 Burpees
9 Pull Ups
Rest 4 Minutes

Friday:
A. Deadlift Cluster 2.2.2 x 5 sets rest 3 Minutes
+
3 Sets w/ :10 rest between to record scores

1 Minute KB Swing
1 Minute Jump Squats
1 Minute Burpee
1 Minute Wall Ball
1 Minute Rest

Friday July 12 (Week 6)

AM Session

Speed Deadlifts 10 sets of 6 @ 60% rest 1 Minutes

+

'Push Press Fran'
21-15-9
Push Press 115/75
Pull Ups
*10 Minute Cap
+

7 Sets:
200m Sprint
Walk back is rest then go again

People were happier today. Abs, Bell, Joy Taeg, Stan-man, G, Hickey, and I were in attendance. That is 8 if you're counting. We all burned through the dead lifts (they were super easy). The girls had a few issues moving the weights around but they all got them in. We were not taking the full 1:00 rest because we all knew Fran was going to suck... It did. Anyway, here is a list of everyones times and weights. We are going to do this again at the end of the summer to see if we improved at all. 

Benton: RX Unbroken with a slip at 14 on the pullup. 4:29
Bell: Jump pullups, 95 pushpress 6:30
Taeg: Rings rows (sloppy at points) 65-45lbs on the push press. 5:30 (Next time do it right!!!)
Joy: Bar rows (hands were slipping) 45 push press 8:03
Abbi: Ring rows, 65 lbs for the push press 6:04
Stanich: Jump pull ups, 95 push press 8:53
Hickey: Jump Pull ups, 115 push press 8:08
G: Kipping pull ups!!! 95 Push press. Got all the way to 9 push press + 1 Pull up.

Awesome Job Everyone

It has been well established that this is my least favorite workout of all time. The high rep count and the heavy weight used does not make for a fun time. The thing that I want to stress is that our little fit group is a team. When you get done with something and your teammates are killing themselves to get done, you better not be on the ground thinking about yourself. Get off the floor, take a drink of water, and clap your hands together for the person next to you. That's the whole point of doing this stuff together at 6:30 in the morning. We need to be supporting each other and pushing the people around us to do their best. Fran sucks... but it is a little better when you have your friends backing you up. With that being said, if you are doing something and one of us is trying to push you and you just don't have it, drop the bar and take a few breaths. We are here to motivate you and push you... we are not here to kill you or hurt you. You are going to have to decide if you can keep going safely or if you need to put the weight on the floor. We ended the workout with some sprints. G and I did all 7. Everyone else didn't (which is fine. We all killed it today). Rest up and have a safe weekend. Hope to see everyone on Monday. Best week of training yet!

PM Session

'Push Press Fran' Rerun
21-15-9
Push Press 115/75
Pull Ups
*10 Minute Cap

Worked at Antioch till 10:30, went home, ate some blueberries... ate a whole pound of blueberries, then went to Gravity to try Fake-Fran again. Instead of going unbroken I tried breaking up the pull ups (presses were still pretty much unbroken). 

3:18

Thursday July 11 (Week 6)

7 Sets:
4 Thrusters 185/95/70
7 Burpees
12 KBS 55/35
Rest 3 Minutes

Got a lot more done today than yesterday. Thrusters are never fun. Everyone had something that they were not good at today. Some of us need to make sure we are going deep enough with our thrusters, some of us really need to pop our hips off the ground in the burpees, and some of us need to make sure we are hitting our upper thighs with the kettle bell and using a lot of hips to get it up as high as we can and pulling our shoulders back and head through to finish off the movement. We all did it though. The focus and point of this was to go as fast as possible and finish as quickly as possible. This means fast transitions between movements. we were all done around a minute. For many of us the last set was our best which is really good. Its important to keep your times and see if you can improve on them. The best we saw was G at :57 (I had one at :58 and abs had one at :59) 

Here are a few videos you might want to watch before we go tomorrow. The first is explaining the difference and techniques between the press, pushpress, and push jerk. The second is about pull ups. Both are really really good. At least try to watch the second one. Tomorrow is a benchmark workout. When we do benchmark workouts we try to have everyone do the same weight so we can see how everyone A. Matches up and B. Improves for the next time we do things. The cap is 10 minutes. The girls will do jump pull ups. If you get to the gym early enough I am going to be taking hands so we don't rip em' up. See you all tomorrow!

http://www.youtube.com/watch?v=L7_DylBEW5Q

http://www.youtube.com/watch?v=4ZJMblG5apg

Tuesday July 9 (Week 6)

A. EMOTM 12 Minutes 1 Press 3 Push Press
+
4 Sets:
1 Minute AMRAP
10 WallBall
5 Push Ups
Rest 1 Minute

If I were to pick one word to summarize this training session... I am pretty sure I would pick HOT. Like, hot yoga hot. It was probably 85 degrees when we got into the gym this morning. Luckily G and Tag wore their cut-off tees so they were comfortable. As for the rest of us we suffered a little bit (though Abbi was the only one truly vocal about it). The push stuff was pretty easy. I used 155, Hick man used 135 (needs to work on form a little), G and Bell used 115? Abbi went with 65 and tag used 60. That's 6 people if you are counting. The amrep competition wasn't very exciting. Unbrooken wallballs all seem to take the same amount of time. The ones that did well transitioned quickly between movements. Hick and I are going in on some real wall balls so hopefully we can get them before the summer is over. Tomorrow is kipping work with pullups and handstand pushups then we will finish the week strong with our last two workouts. Rest up and eat something... eat lots of somethings. See everyone tomorrow.

Monday July 8 (Week 6)

A1. Deadlift 5x5 315/185/135/95
A2. Plank on rings 1 Minute x 5 sets rest 3 minutes
+
'Grace'
30 CJ 135/95/75/45
*8 Minute Cap

So Monday... It was raining and the gym was hot with a brand new refinished floor (we probably should have stayed off of it). Anyway, we started with some dead lifts and  planks. Some of us did it on the floor and some of us did it on the rings (the rings are very very tough... for me at least). I am pretty sure 315 for 5 was a pr for me. My dead lift seems to be coming around. From there everyone PRed in Grace, mostly because I was the only one who had done it before. We had to teach bell how to do cleans about 5 minutes before he started so things were tough for him. We need to get to a point as a class where everyone can clean the weight that was programmed. However, today we picked a weight that was tough but not too touch. I used 135 (Rx), the dudes used 95, Abbi used 75 and Joy/Taegan used the 45 pound bar. We all finished under the 8:00 minute cap which was good. We will do this one more time before the end of the summer and see how we improved. It was a good benchmark day. 

Summer Training Week 6

Monday:

A1. Deadlift 5x5
A2. Plank on rings 1 Minute x 5 sets rest 3 minutes
+
'Grace'
30 CJ 135/95
*8 Minute Cap

Tuesday:

A. EMOTM 12 Minutes 1 Press 3 Push Press
+
4 Sets:
1 Minute AMRAP
10 WallBall
5 Push Ups
Rest 1 Minute

Wednesday:

7 Sets:
4 Thrusters 185/95/70
7 Burpees
12 KBS 55/35
Rest 3 Minutes

Friday:

Speed Deadlifts 10 sets of 6 @ 60% rest 1 Minutes
+

'Push Press Fran'
21-15-9
Push Press 115/75
Pull Ups
*10 Minute Cap
+

7 Sets:
200m Sprint
Walk back is rest then go again

Friday July 5 (Week 5)

AM Session4

3 Dead Lift @85% x 6 rest 1:00
+
15 Minute AMREP
15 DL (185/115)
15 Burpees 

So we... I kind of messed up. The original program called for 10 deadlifts and 10 burpees... I had everyone do 15 deadlifts and 15 burpees. I guess I wanted a challenge for everyone today. Hamza joined us this morning which was a nice addition. 4-8 is a prefect number. Everything went well. Hamza ripped his hand open on the dead lifts. He needs to grip it more in the fingers. All of us need to make sure we are back on our heals with our knees bent and over our ankles. When things get heavy and hard (the amprep) we have a tendency to get on our toes and have stiff legs. This is not the safest position to be in. I don't know about next week yet. May be at an AP Conference but I haven't gotten any information about it yet. If I can't go hopefully either Stan-man or G can step up and lead the group. Hope everyone has a great weekend. 

Wednesday July 3 (Week 5)

AM Session

10 Front Squats (Heavy)
10 pullups
100m sprint
Rest 4:00

The workout was good on paper. Everyone came in very dead. Abs just kind of sat on the floor for a while when she first got in. Most of it was because the music we were listening to wasn't the most up beat. It picked up as we went on. Everyone did front squats, a few people did jump pullups or bar rows and everyone ran the 100m sprints. They were all very hard. Abbi might have fallen down the stairs a little bit... no one saw it but there was some pretty terrible language coming from the stairwell. Hopefully she is okay. Things to work on; Bell - Deeper in the squats, G - Rack the weight on your shoulders not in your hands, Tag- we need to do ring rows with you, Abi- hit all of the stairs on the way down, Ben10 - push away from the bar at the top of the pullup to get more of a rhythm and more of a kip. The third day of training in a row is always hard. We'll see how it goes tomorrow. 

PM Session

Take very long nap.  

A: Squat Snatch Technique Work
B: Build to max Squat Snatch 185 PR
C: Build to max Squat Clean 245

Well the nap thing didn't happen... although it is still a possibility. Went out to lunch and found myself right next the the gym, so I decided to do a little technique work. I haven't been working on my Squat Snatch or clean all summer. However, my legs were totally dead so that didn't help with maxes. I did get 185 in the snatch with is a new pr for me. Last Friday I power cleaned 230 3 times touch and go... so 245 for a squat clean wasn't very good. But I was also tried from the day of training. Now it's time for some food and maybe a little Face Book stalking or something.  

Tuesday July 2 (Week 5)

AM Session

(intervals)
I changed it for personal reasons. I really want to do the KB swings with the big boy KB. So we are going to do this one instead. It should be pretty good. I made this one up... It fits with our program... kind of.
 
6 rounds (3:00 Rest)
5 Deadlifts (275/185/135)
10 Box Jumps
15 Burpees

This morning was pretty tough. Everyone was doing some pretty heavy dead lifts. The boys and I used the 36 inch box and everyone else used the 24. Tag had a good day (felt sick and couldn't get the last one. When you feel sick like that it's best to sit down for a few minutes until you feel better. Throwing-up  is never a good thing. But that is good she got to that point. Anyway, Times were all pretty consistent. As a group we really need to work on our flexibility. I is one of our weaker points and it makes things such as squats and dead lifts challenging. Bottom line; we need to do a really good job warming up and stretching. I want to do the workout outside tomorrow so be there on time and ready to move some stuff around. 

PM Session

Done at Gravity at 12:15;

EMOTM x 25
1 Muscle Up
8 KB Swings (1.5 Pood)

Went unbroken on everything. However, I messed up my kip on muscle up #24 and had to try again... I was upset. The gym was actually kind of cool so I didn't sweat that much... but I was still dripping by the end.  Probably should have used the man Kettle Bell. The boy KB was pretty easy. Can't wait to go to Life Time tomorrow to play ball with the bitchy old men.... old boys... children. 

Monday July 1 (Week 5)

AM Session

A: Push Press (5 x 5 @31x1) Rest 3:00
+10
B: 5 Rounds for time 
    10 Thrusters (95/65/45)
    10 HR Pushups 

Not a lot of focus going on in the gym today. Started off bad. Robert was in my spot doing his usual ridiculously heavy dead lifts with pretty terrible... he could work on his form. So everyone was kind of scattered. Tomorrow should be better... Hopefully. Hopefully everyone learns their thruster weights for the future. Most of us started a little too high and had to drop the weight down as we went along... which took time away from the metcon. Speaking for myself, I wanted to be under 5 minutes for this one and got 5:49. Took too long between sets. Once I was going things were fine, but as always it was very hard to get under the bar. 5 sets is a lot. Everyone did great and everyone was breathing pretty hard by the end. Things have been kind of buys lately and I have not been able to work on the blog very much. Should have some time tomorrow to get things done. G insists there are going to be more people once basketball is over... has anyone seen Richter lately? See everyone tomorrow

PM Session

Power Clean 3, 2, 1, 1: 3:00 Rest 
Stopped at 255 for 1. Was pretty tried for some reason.

8 minute AMREP 
Dead Lift (225)
Over Bar Burpee
3/6/9/12 

Made it to 12 + 21

Played Ball at lifetime at noon after the PM Session. They are grown men acting like children. We lost both games and it was not fun.