Friday August 30 (Week 2)

New Peppering Partner

WOD: LEGFEST

Attendance: Benton, Hickey, G, Stanich, Bell, Powers, Hamza, Taegan
A: EMOTM x10 Minutes
3 Back Squats 275 for all sets

B: EMOTM x 10 Minutes
1 Snatch 2 OH Squat 135 for all sets (Very light)

C: EMOTM x 10 Minutes
1 Power Clean, 2 Front Squats 195 for all sets (not too bad)

Complaining... it sucks! I have been taking our club for granted. Not once has someone been like, "No... I'm not doing that" or, "I Quit." And the energy in the room when we are working out is great. Powers was yelling the whole time and everyone in the gym is encouraging each other. It is really cool. We are also getting much better at this crossfit thing. Stanich did front squats today and if you were walking by you would swear he was almost to parallel... almost. Bell, Powers, Hamza (despite using the blue thing today), and Taegan are all doing really well with their squats. G is like an ninja flying up the wall. And Hickey... he isn't as fat as he once was (Totally kidding!). You have all come a very long way in a very short time. Let's stay healthy and make sure we keep going throughout the school year (Please don't kill my fit club). 

Order your shirts so we can wear them on Fridays!!! Don't Quit. Look back in the blog for a post. If you want a Rogue shirt let me know and we can order them together. Enjoy the weekend and well see everyone on Tuesday!

PM: Friday Night Lights at Cross Fit Lake Forest
 Attendance: Benton...
For Time:
50 Double-Unders
40 burpee jump over PVC pipe (24 inches)
30 Pullups
20 Power Snatch @ 135
10 Wall Walks

11:04 (Goal was under 10:00)

Very tough workout. I kind of wanted to die at the end of things. We did it at Cross Fit Lake Forest which was pretty awesome. They were all Rouged out and had a lot of cool stuff. Felt like a boss. We got there and stood around for for an hour. Originally we had 135 thrusters instead of snatches but we decided on snatch (which I liked because of the morning session). The worst part of the work out was anything after the double unders... it was torture. But I got through it and didn't hurt anything so I am happy. After the WOD we went to Tsucasa and eat a lot of food which was good (Fried Rice G!!!) Teaching golf all day tomorrow then moving some stuff on Sunday (All of my gym memberships have expired so looks like fit club is my main source of exercise for the foreseeable future...  

Thursday August 29 (Week 2)

Floor Mark After the workout... 

Attendance: Taegan, Bell, Hamza, Powers, Benton... Thats it. 
AM: Shoulderside
10 Minutes 1-5 HSPU Ladders / HSPU Work
1-5, 1-4 (did them strict and used it as more of a warm up for the work to come) Didn't really work too hard.

5 Rounds for time:

5 Wall Walks
10 HR Pushups
15 Wall Balls
Rest :90

Benton: 13:52
Powers: 14:43
Hamza: 14:48
Bell: 14:54
Taegan: 14:31

Took a while to get going. Everyone practiced HSPU's to start. We need to get to a point where we can knock 5 kipping HSPU's out at one time. Then we can start adding them into our training. Everyone started getting them by the end. However, Taegan is without a doubt the best at them. We were missing quite a few people today. Also, The football team wasn't even up there so we could have all done what was intended for today... but this was probably more fun. Last workout tomorrow morning. We are going to do strength stuff on the weight deck. 

Tuesday August 27 (Week 2)

Attendance: Bell, Hamza, Powers, Not Jack, Taegan, Not Hickey, G, Benton, Stanich... Not Abbi

5 Sets!
AMRAP touch and go kB Clean and Press in 30 sec - 55/35#
AMRAP Box Jumps - 24/20" in 30 sec
AMRAP Jump squats in 30 sec
AMRAP Burpees in 30 sec Rest 4 min

We all did it... It was Taegans birthday. For some reason Taegan is getting softer in her old age. It looked like someone was stabbing her in the ribs when she was doing those kb things. I felt really bad for her... Actually I might have been yelling, "Stop Giving Up Taegan!!!" She also was laying on the ground for most of the burpee amrep while Stanich yelled, "Workout like it's your birthday Taegan!!" Also I am sorry for being mean to everyone yesterday. You have all gotten much stronger... yes even Stanich. 

Lastly, Ben Hermes (not a member of fit club) Shared with me the first rule of fit club... 

Lastly Lastly, Stanich and I just came up with some awesome ideas for our Algebra Class. 

1 Factoring problem EMOTM
AMREP systems problems in 6 minutes 
15 Probability problems for time... 

Thanks for reading. Most of that was nonsense. 

Monday August 26 (Week 2)

Attenance: Jack... not Jack, Taegan, Benton, G, Stnich, Hickey, Bell, Powers, Hamza

Monday A. Back Squat: 5 x 2 sets rest 2 minutes
275, 315, 325, 330, 330

+ 5 rounds for time:
10 Push Jerk 115/75
10 Toes to bar
10 KBS 55/35

10 Minute Cap
Hickey: 7:46 - 115, k2e 7:11 afternoon
Taegan: 10:19 - 45, k2e
Powers: 4+12 - 95, k2e
Bell: 4 - 95, k2e
Hamza: 4+5 - 95, k2e
Stanich: 4 - 95, k2e 
Benton: 6:35 - RX (it makes me feel good when i put RX next to things...)
G: 9:55 - 95, t2b

Highlight of the day: Hamza not doing squats deep enough is called "Hamzaing." We need to get stronger as a whole. There was some complaining about "hurt wrists." Hickey complained about that once too... Do you know what he did? He went on Rogue and get himself some wrist straps... now he doesn't complain as much. Okay... I'll stop being a jerk. But seriously, some people need to get some stuff. Bell brought in his new shoes and they look awesome. AM Session tomorrow! Let's go in the AUX gym so we can stay away from the Meat Heads. 

Semester 1 Week 2 Training

Monday A. Back Squat: 5 sets rest 2 minutes

 + 5 rounds for time: 10 Push Jerk 115/75 10 Toes to bar 10 KBS 55/35

Tuesday: 5 sets @ 95-100%: AMRAP touch and go kB Clean and Press in 30 sec - 55/35#/h AMRAP Box Jumps - 24/20" in 30 sec AMRAP Jump squats in 30 sec AMRAP Burpees in 30 sec Rest 4 min

Thursday: A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; every 90 seconds B. Clean Pulls - 3 sets x 2 reps: rest 2 min C. Front Squat @ 90% 5x2 Rest 3 Minutes

Friday: For reps: 5 Minute AMRAP Back Squat 225/135: 5 Minute AMRAP Pull Ups 5 Minute AMRAP Cleans 155/95 5 Minute AMRAP Double Unders

Friday August 23 (Week I)

Check out the new shoes!

Attendance: Benton, Glap, Stanich, White, Taegan, Bell, Powers, Hamza, Jack

A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 1:30 min (add weight from last week) 185
B. EMOTM x 15 Minutes 2 Clean and Jerk 165
C: 5 minute max wall balls!!

Powers: 106 (You are becoming a man)
Bell: 95
Taegan: 73
Stanich: 103 (DEEPER!!!!!)
Hamza: 95
Jack: 104
Glap: 96
Benton: 111 (Sets of 10)
White: lost count...
Hickey: Couldn't do wall balls in that ridiculous outfit!

Funny things that happened today:

1: Hickey comes in wearing two under armor shirts, sweat pants, wind breaker, and a winter hat...

2: Taeganing: Definition: To stand around in a such a way that your mouth hangs open, your head cocks slightly to the left, and your eyes roll back in your head.

3: One of the wall balls has a hole in it and the sand and things on the inside were falling down into G's mouth...

Great way to wrap up the week. We spent a lot of time upstairs yesterday working on clean technique and it totally paid off this morning. Powers is killing it. He is getting to the point where he can keep going even though he is dying. Quote of the day by him was, "I'm so tired... all I can see is pink! Everywhere!"

Everyone either buy a shirt from Rogue.com or get one of those "Don't Quit Shirt." Also, Don't forget about polo Monday... See everyone Monday morning!!!!!

Thursday August 22 (Week 1)

AM Attendance: Benton, Glap, Hickey, Hamza, Powers, Jack, Taegan, Bell... not Stanich

5 sets max wall walks

Down and Back Med ball run

Rest 3 Minutes

If time: 

Rest 5 minutes

For Time:

21 15 9

Burpee

KB Swing

Goal: Under 3 Minutes

Reps and Times

Glap: 10 8 8 9 11 (46) 4:00
Benton: 9 9 8 10 10 (46) 3:10
Hickey: 7 6 6 6 5 (30) 4:11
Josh: 6 5 4 6 6 (27) 4:05
Jack: 5 4 4 5 4 (22) 4:10
Powers: 6 6 5 6 6 (29) 4:17
Hamza: 7 6 4 4 6 (27) 3:30 Finally hamza doesn't slack at something... although 27?
Taegan: 6 5 4 5 7 (27) 4:35

Let's make sure everything is back and locked up before we go shower... Hickey got chewed out this morning and took the fall for us... So thank him when you get a chance. AM Workout tomorrow. Lets make it a good one to finish the week (Relax Hickey... I'll stay tomorrow afternoon and make sure you don't hamza... I mean cheat).

GET SOME!!!!

Three funny stories:

1: Hickey on Crossfit, "I hate Crossfit!! I can't make a layup in basketball!! I'm not use to jumping so high and not being tired. It sucks!!"

2: Stanich on his wrist band, "I forgot my wrist band yesterday and today at home. I had to turn around on my way to school and pick it up... I almost got a ticket!"

3: Stanich on changing the workout times: "I would like to make a informal complaint about our workout times being changed at the last minute. Please don't do it. I am very upset with you and wish I could have been there this morning."

Tuesday August 20 (Week 1)

AM Session: Benton, G, Hickey,

A.Mid Hang Clean; 5 sets of 2 - 75%; rest 2 min 225, 225, 225, 235, 235 (focus on finish position, change of direction, and speed under the bar)

B. Snatch Complex 135 for all sets

1 Power Snatch

2 Snatch Grip Push Press

2 Snatch Balance

2 Overhead Squat

@ 70% x 4 rest 2 minutes Should have held for 2 second in the hole... i'll make sure the kids do it.

+

For time: 50 WallBall
50 KB Swings 50 Push Ups *7 Minute cap

Hickey: 4:29

Benton: 4:47

G: 6:10

Round 2PM Session
Benton: 4:02 - Unbroken on everything... Eat Crap Hickey!!!

Fit Club: Post your times and ill write them in later. Good job today!

Let me know if those times were wring. It didn't save

Meat Heads assemble!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Morning worked sucked. The whole football team was there. We did go into the aux gym where we were alone. No students around = shirtless cross fit!! Don't mind these AM solitary workouts as much when the shirt pops off... Even with the shirt off Hickey killed me. We both went unbroken in the Wall Balls and KB Swings but he got me on the push ups (I did sets of 10... he did not). Afternoon fun with the kids. There will be shirts...

Shirts. We went with DONT QUIT

http://www.viewsport.us/collections/men

Monday August 19 (Week 1)

AM Session
Attendance: Benton, G, Stanich, Hickey, Taegan, Hamza, Bell, Powers, Jack.

A. Halting Snatch DL @ 1112; 3 x 3; rest 1:30 min (add weight from last week) 185 x 3 B. EMOTM Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; 135, 155, 175 C. Back Squat @ 20X0; 5 sets of 3; rest 3 min 275, 295, 305, 305, 305

I cried during the workout today... tears of joy. We are going to have to change over to afternoon sessions while the Meat Heads bench press or whatever... I'm bitter. Good seeing everyone today. Stay tuned for some afternoon workouts.

PM Session:

Sem I Week I Training

Monday: A. Halting Snatch DL @ 1112; 3 x 3; rest 1:30 min (add weight from last week) B. EMOTM Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; C. Back Squat @ 20X0; 5 sets of 3; rest 3 min

Tuesday: A.Mid Hang Clean; 5 sets of 2 - 75%; rest 2 min (focus on finish position, change of direction, and speed under the bar) B. Snatch Complex
1 Power Snatch
2 Snatch Grip Push Press
2 Snatch Balance
2 Overhead Squat
@ 70% x 4 rest 2 minutes ( 2 second hold at bottom of balance and squat)
+
For time: 50 KBS 50 WallBall 50 Push Ups *7 Minute cap

Wednesday:

Basket Ball time... don't get hurt!!

Thursday:

5 sets max wall walks
100 m Med ball run
Rest 3 Minutes

Rest 5 minutes

For Time:
21 15 9
Burpee
KB Swing

Friday: A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 1:30 min (add weight from last week) B. EMOTM: Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3 C. Front Squat 3 x 2 rest 2:30 Minutes + 5 Minute airdyne for calories

Saturday August 17 (Limbo Week)

Attendance: Benton
A: Snatch Complex x 5 with :90 Rest
 
     1 Power Snatch
     2 Snatch grip push press
     2 Over Head Squat
     2 Snatch Balance
All done @ 95. Very easy but it was not for max load. Just working on mobility and technique. Felt pretty good by the end. 

B: Build to Max Thruster 235 (PR) From the rack 

C: 1-10 Ladder of unbroken thrusters @ 60% of B From the floor: 8:49 @ 140

I took a very long time on the thruster ladder. I am use to working from 10 - 1 in those ladders. 1 - 10 is very different and much harder. Long rest periods once I got above 5. It was probably the most difficult workout since the 100 wall balls 100 kb swings or maybe the 50 40 30 20 10 wall ball thing we did las week. Anyway........ 

Friday August 16 (Limbo Week)

Attendance: White, Hickey, G, Stanich, Benton
5 Sets: 5 Front Squat - Heavy As Possible 205, 225, 225, 245, 255 6 Burpees 7 Ring Dips Rest 4 Minutes

10 Minute Amrep of 25 Double Unders

18+3

Throwback Friday. Today took me back to the beginning of summer when it was me, Abbi, and Stanich. It was kind of nice not yelling at everyone to do their stuff... but also kind of lame I guess. Got to the gym a little late and didn't have any time to warm up or anything. Just got right into it. The double under thing was an attempt to see if my new shirt would talk to me (Sweat Messages). the goals was 20+ rounds. I could have gotten there but I missed a little too much. Also, the shirt talks and it is awesome. It's a pretty good idea, "Try as hard as you can so you get really sweaty."

Thursday August 15 (Limbo Week)

6:00 Basketball @LHS

11:00 AM @ Lifetime

A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min 225, 245, 275

B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 160, 175, 185

min
+

C.
5 Rounds for time
200m Run
5 wall walks
10 overhead squat @ 95
Did 3 full rounds + The 200m Run + 5 Wall Walks 

D. 

1:00 Ring Hold
Rest :30
1:00 GED
Rest :30
x10

Did it... It sucked. Got 12 GED Sit ups every set and had about 10 -12 seconds let over.

Score is number of GED Situps

E: Swim 40m Front Crawl
Rest 1:00

x 10

Would have gone the whole 20 but I felt pretty dizzy and decided it would be better to lay down on the ground... I was correct. Pretty good workout for the last day of summer. After I was done I went to Qdoba and got a little food... #closetfatkid. Lastly, I played ball at Libertyville High School this morning and they have an awesome crossfit gym. #Blessed

Tuesday August 13 (Limbo 1)

 6:00 AM Basket Ball at Libertyvill HS. (We went 4 and 0... no big deal)

A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min 185, 205, 205

B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min 125, 135, 145

C. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 1 minAll Sets @ 225

D. Back Squat 21X0 4x4 rest 2 minutes 275, 275, 285, 285

E. Max out in Bench Press 285

F. AMREP in 7:30
2-3 Bench @225
Row 100 m 

The bench was pretty easy. Got through 5-7 rounds (lost count). I also started off doing 2 in the bench but worked my way up to 3. Did this one with D-bag Dan at lifetime. Not as good as the old crew!

G. For time:
100 WallBall Sets of 10
100 KBS 20 then sets of 10 the rest of the way.

10:20

Well it was a pretty brutal metcon to end things today. Finished under the 12 minute cap but it was very very hard. Pretty dead. Went to rub and eat lots of food. Should feel better soon. Hope everyone is doing well without me! (lots of naps and what not)

 

Weird Limbo Week 1:

Monday: A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min (add weight from last week) B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min C. Back Squat 21X0 4x4 rest 2 minutes

Tuesday: A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 1 min B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 1 min (light work - work perfect positions) + For time: 100 WallBall Sets of 25 (Sets of 10 last week and things were hard... Double it and add 5) 100 KBS *12 Minute Cap

Wednesday: A. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min (build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ) + 3 Sets: 30 sec CTB chin ups 30 sec burpees 30 sec double unders 30 sec box jumps Rest 2:00

Thursday: A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min (add weight from last week) B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min + 8 Minute AMRAP steady pace: 200m Run 5 wall walks 10 overhead squat 95/65 Goal is anything over 4 rounds

Friday (First Day Back... What Happened!!!): 5 Sets: 5 Front Squat - Heavy As Possible 6 Burpees 7 Ring Dips Rest 4 Minutes

Friday August 9 (Week 10 Last Day)

AM Session Part I

The King Pigeon and
whatever Matt is doing

Attendance: Abbi, Hamza, Benton, Taegan, Bell, Powers Thomas 

*Man Makers / Strong Woman Makers 

100 Man Makers for time (Alternating between partners) 

Abbi / Benton - 13:49

Hamza / Taegan - 15:28

Thomas / Bell - 16:35

Jack / Powers - 17:52

Today was the last day of fit club. We did some man-makers and enjoyed some donuts. We also struck some yoga posses at the end for good measure. I am glad we could all get together this summer and work on our fitness / athleticism. Everyone made huge gains and should feel great about their preperation. When you are on your field or court and the person next to you is dying, just look at them and say in a high pitched voice "Crossfit." Here is a list of things I will remember from this summer. Feel free to add to the list.

1. G's words of wisdom during the hill runs 

2. mmmh or uh / random noises 

3. Saying in a high pitched voice "cross fit" when something was done well / hard / heavy 

4. 3 hour practice sessions after brutal workouts 

5. Yelling at Taegan during volyball / never winning 

6. Trying to get Stanich to yell WOOOOOOO!!!!! after a set of dead lifts

7. Abs on, butt back, chest up

8. G's hilariously terrible flexibility 

9. Watching the girls kick the crap out of the boys (wall balls, handstand pushups, deadlifts... long list)

10. _______________________________

I'm going to miss it...

AM Session Part II

A. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5 rest 1 minute Worked up to 210 and then back down to 195. 

+

For time:

50 Thrusters 95/65

25 KBS 55/35

25 Thrusters 95/65

25 KBS 55/35 *10 Minute cap

Benton: 9:45

Hickey: 50 + 50

Weird kid from lakes: 50 + 45

Lunch time!!

PM Session Part I

1-5 unbroken hand stand push up ladders (max round in 10 minutes)

Max double-unders (Sets of 25) in 10 minutes

PM Session Part II

Swim a down and back AFAP Rest 1:00 

x 20

Thursday August 8 (Week 10)

Attendance: Amber, Abbi, Taegan, Powers, Jack, Thomas, Benton, Bell

Mess with the bull you get the horns...

A: :30 Burpee Broad Jump for Distance
   1:30 Rest x 5 Sets

B: For time
     50, 40, 30, 20, 10 Wall Ball
     25 up and over (12 inches) after all wall balls

Times: 

Taegan: 108
Abbi 9:23
Benton: 9:27
Thomas: 9:55
Josh: 110
Powers: 137
Jack: 12:00 
Amber: 100

Abbi beat me. I was ahead the whole time and she went unbroken in the up and unders and beat me... #mentaltoughness. Considering I wanted to make a workout I would dominate in i'm not to happy! Today was good. Most of us found our edge and a few of us went past it (Bell threw up... I think he had a stomach thing going on before the workout. Your legs might hurt a little bit tomorrow. Last day tomorrow... Then we are going to rest before school starts... that sounds real painful. 

PM workout (8:00)

EMOTM x 20

Do a down in back in the pool at the top of every minute. If the down and back takes more than :45 rest 1 minute.

I had to rest a full minute 3 times. Swimming is a very strange. I went from "this really really sucks" to "this isn't too bad" to "I actually kind of like this." I bought goggles so I guess I'm in to this swimming thing for a while. Last day tomorrow. Try not to be too sad everyone. See you in the morning. 

Sneak peek for tomorrows workout: 

"Man Makers!" 

Wednesday August 7 (Week 10)

Attendance: Amber, Abbi, Taegan, Hamza, Bell, Matt, Thomas, Benton, G, Jack

A: Vollyball x 3 Rounds
           Make Unfair teams
           Get Crushed
           Rest 1:00 and Switch sides


B: 5 Rounds for time (Pre Bull Dog WOD)
           5 Man Makers
           25 Double Unders / Up and Overs

G: 8:13 @ 15lbs 
Hickey: 8:15 @ 20lbs
Benton: 7:20 @ 20lbs (goal was 5:00)

We did this one in the cardio room... it was awesome. Hopefully we can make it work in the mornings this year. I also did 50 double unders in round 1... if I did 25 it would have been about 7:00 which is still way off my goal of 5:00. Maybe a redo tomorrow with the kids. 

C: 1 Bluto Burger + 1lbs of fries for time (Picture / Video to come)

Tuesday August 6 (Week 10)

A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%

175 / 195 / 205 / 225 / 225
Post your weights if you want to keep track for next time. 


 +

3 Set:
1 Minute AMRAP WallBall
1 Minute AMRAP Ring Dips / Push Ups
1 Minute AMRAP Box Jumps
1 Minute AMRAP no-leg bear crawl
3 Minute Rest

Reps: 
Benton: 95 / 93
Abbi Mac: 90 / 90
Hickey: 103 / 83
Thomas: 112 / 98 (Suspect Pushups) 
Bell: 85 / 86
Powers: 83 / 90
Amber: 75 / - 
Jack: 95 / 90
G: 100 / 90 

Things I love: pancakes... 

Well I was not doing very well today. We got kicked out half way though our workout and had to kind of wing the second part of the work out. So we did the final metcon 3 times instead of 1. I don't know about you guys but I was going at about 70%. I am going to go do something else this afternoon to see if things will get better. For the last two workouts of the summer I am going to make sure I get lots of sleep and kill / murder the workouts. I am also going to do some kind of eating challenge on wednesday to make sure things go well the last two days. Highlight of the morning: getting kicked out of the weight room so a few people could stand around and talk... I'm a little bitter. Pool workout this afternoon. Maybe donuts tomorrow. Don't get your hopes up. If I do bring in donuts they will all have sprinkles... all of them. 

Training Week 10 (Last Week For Summer Fit Club)

Monday:

AM Session:

A: Dead Lift Clusters 1.1.1.1.1 x 5 Rest 3:00

B: 3 Rounds for time

25 KB Swings 

25 Burpees

PM Session:

A. Halting snatch Deadlift @ 1123; 4 x 3; rest 90 sec
B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5, Rest 1 Minute
C. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%

Tuesday:

A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance x 5; rest 90 seconds (light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4; rest 3 min (Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ)

 +

1 Set:
1 Minute AMRAP WallBall
1 Minute AMRAP Ring Dips / Push Ups
1 Minute AMRAP Box Jumps
1 Minute AMRAP crab walk

Thursday:

A. 2 Tall Split Jerks x 5 rest 90 seconds

+ 3 Sets: 10 burpees AFAP
20 unbroken chin ups (or 1 set amrap)
Run 400 m @ 90% Rest 3:30 b/t sets

Friday:

A. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5 rest 1 minute
+
For time:
50 Thrusters 95/65
50 KBS 55/35
25 Thrusters 95/65
25 KBS 55/35 *10 Minute cap

Saturday August 3 (Week 9)

AM Session 

Every 90 Seconds x10

:30 Air Dyne
8 Wall Ball (20)

Calories on the Dyne

Benton / Hickey 

1. 30 / 26
2. 17 / 15
3. 16 / 15
4. 14 / 14
5. 13 / 13
6. 14 / 11
7. 13 / 11
8. 14 / 13
9. 12 / 12
10. 15 / 16

Felt pretty sick at the end of this little workout. We also did some technique work at the end. I also got a hair cut. Thanks all. PM Session to come... maybe. 

Friday August 2 (Week 9)

Stop at G's House to say hi to Mung Mung

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

Workout 1: 

10 Rounds for time

10 Burpees
10 Toes to bar
1:00 Rest 

Workout 2:

50 Shoulders to Overhead for time (115)

Workout 3:

10:00 Team Hill Run
10:00 Rest
10:00 Team Hill Run 

Times and Rounds 

Team Hot Dog: 20 Hills, 21 Hills


Benton: 19:00 ttb, 1:52 @ 115
Taegan: 15:36 kte, 3:33 @ 45 Go Heavier!!
Abbi Mac: 15:43 kte, 3:23 @ 65 Wish you went 75. I am pretty sure you would have beat No-Rep

Team Big Beefs: 20 Hills, 18 Hills (no Thomas)

Stanich: 24:00ish kte, Shoulder was hurting 
Hamza: 15:50 kte, 4:32 @75 Too light and too slow... should have tried harder
Thomas: 17:15 kte, 3:55 @75

Team Chocolate Cake Shake: 20 Hills, 21 Hills 

G: 21:30 ttbish, 5:00 @ 75 Once you get it you will be much much faster
Powers: 20:55 kte, 3:22 @ 75 Work on balance when putting the bar down
Jack: 20:39 kte, 5:52 @ 75 We really need to work on your technique... but good job!

Today was awesome. Quote of the day:

Benton on the top of the hill holding a bridge "These are really tough. I feel pretty sick"
G: "Quit being a B*tch..."
Benton: "okay"

We also came up with some nicknames: Hamza = No-rep, Thomas = Barn Door? or something like that. Next week is our last week of Fit Club. The weight room is going to be a mess and things are going to be difficult. It has been a great summer. You have all gotten much better and we have had a lot of fun together. See everyone Monday!!! 

Getting everyone yogurt for Monday. What flavor do you want?