Tuesday October 1 (Week 7)

MR. CHANGE HIS MIND

A: Partner Max Wall-Ball 3 Sets*

Teams:

Benton / Jack - 227

Glap / Bell - 258

Powers / Hamza - 270

Taegan / Stanich  - 208

* While one partner is going the other is counting. Score is max number of wall Balls 

Order:

1. Partner A does wall balls while B counts 

2. Partner A writes down score. As soon as A finishes writing down the score Partner B goes. 

B: For time 18-15-12 Rep Rounds of:

KBS 55/35
Double Unders
No Push Up Burpee Box Jump 24/20
Double Unders

Times: 

Hamza (su) - 7:40
G (du) -  8:00
Stanich (du) - 9:35
Benton (du) - 6:25

Everyone else didn't write down their times. 

Today was really good. I wasn't feeling the wall ball thing (hated it) but powers killed it... real bad. Part B as pretty tough as well. We all need to be able to do double unders. I am going to put an order into Rouge so if you want a rope or anything else (Shirt, Wrist Straps, Shoes) let me know and you can write me a check. I am very dead. Write what you want in the comments or we can get together after school tomorrow (Wednesday) and put an order together. B Ball Tomorrow Shoot around and roll out / stretch. Get some 

PM Work 

A: Split jerk (7 Sets of 1) Worked up to 245 (no warmup)

B: EMOTM Alternating x 12 Minutes 

    - 2 Muscle Ups 

    - 1 Rope Climb 

C: 3 Sets for time 

    - 25 Wall Ball 

    - 50 Double Unders (Left my rope at school!!)

    - 15 Toes to bar 

6:55? Might have been 7:55 Either way Angelo beat me by a minute and a half... not good. 

Evening Session went well. Got there late but things went pretty well. Angelo kicked my butt. It was very different taking weight off of the jerks and stuff so that I could go. Not use to being the little guy. Lots of good stuff for tomorrow. 

AB

Monday September 30 (Week 7)

Had a dream about this little guy last night

Grip Buster Part II

Attendance: Benton, Powers, G, Taegan, Robert, Stanich, Bell, Jack 

EMOTM x 10 

3 Back Squat At Tempo 5-2-x-1 225 for all sets

3 Rounds for time 

10 Power Clean - 95 / 65

15 Pull Ups

Times: 
Powers - 5:01
G: 6:41
Taegan - 2 + 4 Cleans (Real Pull Ups) 
Rob - 7:10
Benton - 4:00
Stanich - 4:45
Bell - 6:02
Jack - 5:45

Tempo Squats are very very hard. We had to use baby weights and they were killers on the lower back. The second part would have been a cake walk if we had some legit pull up bars. My forearms looked like they were going to explode when we were done. We all still suck at pull ups but in everyone's defense we really don't have a good place to practice. Taegan and G were the only ones to do real pull ups (although, Powers did the first set of real pull ups, then his grip went south and he had to resort back to jumps). We had some time after the workout where we got some good fellowship in. We worked on the "dead" pose. Here was the quote of the day. 

Powers: "Who is the new host of The Price Is Right?"
Benton: "Drew Carry."
Robert: "Is that that black guy."
Fit Club: "..." 

here is a good article I found as well as a turkish get ups tutorial 

http://peakathleticdevelopment.blogspot.com/

http://www.youtube.com/watch?v=GdAXt7YyGe0

PM Work

Every 2:00 for 12:00

200m Row
3 Muscle Ups

Did the first two sets in a minute. Then I started missing muscle ups. Back was dead from this morning. It was pretty fun though I guess. BED!

Semester 1 Week 7

Monday: (Weight Deck) 

EMOTM x 15 

3 Back Squat At Tempo 5-2-x-1 

3 Rounds for time 

10 Power Clean - 95 / 65

15 Pull Ups 

Tuesday: (Aux Gym) 

Partner Max Wall-Ball 3 Sets*

For time 18-15-12 Rep Rounds of:
KBS 55/35
Double Unders
No Push Up Burpee Box Jump 24/20
Double Unders

Wednesday (AUX GYM) 

Handstand / Turkish Get Up technique 

ABS

Thursday

EMOTM x 15 

4 Strict Pull Ups / 4 Muscle Ups 

Rest 5 Minutes 

"Fran" 

21 - 15 - 9

Thrusters 95 / 65 

Pull ups *

* I know... most of you are complaining right now. Why do we have to do Fran after a bunch of pull ups? Let's face it, you are all going to do jump pull ups anyway. Get over it!

Challenge Friday: 

For time (12 Minute cap) 24 / 16 kg's 

12 Turkish Getups 

36 KB Thrusters 

48 KB Snatch 

72 KB Goblet Squats

200 Double Unders 

Challenge Friday 1 September 27, 2013

WOD: Challenge Friday 

Attendance: Benton, Powers, Jack, Hamza No-Shirt, Taegan, Stanich, Bell

50 Shoulders to Over Head (95/55) Unbroken
40 Pull Ups 10, 10, 10, 10
30 Power Clean (95/55) Sets of 5 (dead from pull ups)
20 Pull ups 5 5 5 2 2 1 
10 Thrusters (95/55) Unbroken

Times:
Powers - 14:18 Jump PU
Hamza - 18 Cleans RX
Bell - 1 Thruster Jump PU
Taegan - 8 PU RX 
Jack - 15:00 Jump PU
Benton - 8:47 RX
Robert - 6 Thrusters Jump PU 

We need to get a legit pull up bar. The ones in the weight room really suck. I don't know about any one else but the first thing to go while I was doing pullups was my grip. I couldn't hang onto the darn bar. We all need to get better at pullups as a group (including me). Taegan was the only one to do legit kipping pullups. Hamza also did pullups but they were strict, but I am proud that he tried to do real ones. Every else did jump pull ups which is fine. If you are going to jump pull ups lets try to decide on it before we start. We can also use the bands to help us kip and feel the technique. Here is how the weeks are going to break down for a while. 

Monday: Strength day 
Tuesday: Fun conditioning day 
Wednesday: Technique Day
Thursday: Strength day 
Friday: Challenge

Our challenge days I want you guys using the same weights and reps. The challenges are going to look a lot like today's workout or a "main site" workout. At least that is the plan until we get our weight room back. Once that happens we can go back to following the old programming.  

Thursday September 26 (Week 6)

WOD: Surprise! The weight room is empty!

Kid in G's Class 5th hour

Attendance: Benton, Hickey, Powers, Robert, Bell, Stanich, G, Jack

Back Squat: 5 Sets of 3: Rest 2 minutes 275, 285, 305, 315, 325

3 Sets for time (ran out of time)

    15 Wall Balls / 45 lb Thruster
    12 Toes to Bar
    9 KB Swings

Times: 
Benton: 4:19
Hickey: 4:55*
Powers: 4:39*
Robert: 5:50*
Bell: 5:49*
Stanich: 4:40*
Jack: 6:22*

* = fake toes to bar

Thursday's from now on are going to be technique days. Friday's are going to be competition / really hard workout day... It is going to be awesome. Get lots of sleep... Taegan... and we will see every one tomorrow for a crazy competitive workout. GET SOME!!!!

Side note: I was using a drill yesterday and every time I "sunk a screw" into the wood perfectly I yelled "GETSOME!!!!" It's bleeding into my everyday life... not good 

Wednesday September 25 (Week 6)

WOD: ManMaker / Strong WomanMaker

Attendance: Powers, Jack, Hamza, G, Robert, Stanich, Hickey, Taegan, Benton (9)

Track Fun. That is steam coming off of their bodies... Get Some

A: Man Makers* 10-1 (25 / 15)

B: Wall Sits 1:00
    Double Unders** x 3

* Man Makers must be done correctly. We will make sure everyone is doing them to scale before we start... hamza... bell
** Score is double-unders. While partner is holding the wall sit the other person is doing double-unders.

Times: 
Benton / Hickey / Taegan @ 25/15 - 15:42
Hamza / G @ 20 - 15:19
Jack / Powers @ 25 - 19:44
Robert / Stanich @ 20 - Robert stopped at 6. Stanich finished and felt good / enjoyed watching Robert Suffer. 

ManMakers / Strong WomanMakers are never fun. Jack and Powers used the man weight which was awesome. I was really really mean to Taegan this morning... Like really mean. She needs to find a girl to partner up with. She needs to find a girl that doesn't complain... She needs to find another Taegan! Today was way more fun than yesterday. Everyone needs to go to bed early and eat a lot of food today / tonight. Get ready to end the week strong! (these blurbs are getting a lot shorter) 

One more thing: As people get tired they start to lose their form... Form is the first priority (going all the way down in the pushups, squating down all the way (squating is a nasty word), and pushing the weight over head with your head through the plane of your shoulders. Everyone's form starts out really good and then gets a little janky as people get tired. Don't get janky... 

Tuesday September 24 (Week 6)

It was much darker than it looks

WOD: Early Morning Track Workout 

Attendance: Bell, Powers, Taegan, Hamza, Jack, Benton, Hickey, G, Stanich, Robert

10 Rounds for time:
Run 200m
15 Burpees

Times to come... who has the times. 

Benton - 21:06
Hickey - 20:19
Jack - 19:10 (WINNER)
Bell - 20:22
Rob - 20:12
Taegan - 20:37
Powers - 19:28 
Stanich - 21:10

I suck at running!!
Today was the worst day ever. I will explain more later (Annoying kids in math resource!) RANDO!!!!

Anyway... Jack and Matt killed it. They were dying at the end which was a good thing. The goal was to get under 20 minutes. I did not achieve this goal but I am pretty sure some of the guys / Taegan did. This was the one workout I did not want to do this week. As a rule of thumb, if you don't want to do a workout, it probably means you should / need to do it because you are probably bad at it. We all have our strong points and weak points... I need to run more... I hate running!!

Extra Credit Tomorrow!!!!!!!!

Monday September 23 (Week 6)

WOD: Abbi's Nightmare

Attendance: Benton, Stanich, G, Powers, Bell, Hamza, Tagaen, Jack... 

A: 20 EMOTM
    Odd: Power Clean x 3 @ 60%
    Even: 20 Second Hand Stand Walk max distnace

B: 20 EMOTM
    Odd: Power Snatch x 4 @58%
    Even: 7 Chest to Bar Chin Ups

We did the handstand walks on the east deck and the cleans on the weight deck. Half of us did walks and the other half did cleans. When we crossed paths we high / low fived each other (This is where abbi would have quit / complained). It was a long one but we had a pretty good time. Monday and Friday workouts are always my favorite. Forgot to take a picture... dang. We all need to get better at the power snatch and we should probably watch a video or two on the handstand walking technique. 

Boom!!

http://www.youtube.com/watch?v=hAxYkHNzr0U

PM Session

A: Power Clean 1.1.1.1 x 4 w/ 3:00 Rest 225 225 235 245

B: 
1:00 Air dyne 110 Cal's
1:00 KB Swings (70lbs) 28 25 25 25
1:00 Rest 

x4 

Did it... Tired... Walking the dog... Bed....     

Semester I Week 6 Training

Monday: 

A: 20 EMOTM
    Odd: Power Clean x 3 @ 60%
    Even: 20 Second Hand Stand Walk max distnace

B: 20 EMOTM
    Odd: Power Snatch x 4 @58%
    Even: 7 Chest to Bar Chin Ups


Tuesday: Track Workout... Hopefully it is nice 

10 Rounds for time:
Run 200m
15 Burpees

Wednesday: Partner Workout 

A: Man Makers* 10-1 (25 / 15)

B: Wall Sits 1:00
    Double Unders** x 3

* Man Makers must be done correctly. We will make sure everyone is doing them to scale before we start... hamza... bell
** Score is double-unders. While partner is holding the wall sit the other person is doing double-unders.




Thursday: 

Back Squat: 5 Sets of 3: Rest 2 minutes

As many rounds in 15 minutes as possible

    15 Wall Balls
    12 Toes to Bar
    9 KB Swings

Goal is 10

Friday: Challenge 

50 Shoulders to Over Head (95)
40 Pull Ups
30 Power Clean (95)
20 Pull ups
10 Thrusters (95)

Wednesday September 18 (Week 5)

WOD: Stop Being a ... 

Attendance: Powers, Hamza, Robert, Tag, G, Hickey, Stanich, Benton.... That is all.

A: 45 second Handstand hold x 4 Rest 1:30

B: 5 Rounds for time:

        3 Wall Walks 

        2 Down and backs (about 200 m run)

C: 4 sets 

    1:00 Prone

    : 30 Right

    : 30 Left 

Times for part B:

Benton: 5:00 (Redemption) 

Hamza: 5:45

G: 5:07

Powers: 5:50 

Stanich: 6:02

Hickey: 5:42

Tag: 5:35

Robert: 6:38

Am Session went well. I really wanted to do what was on the blog but the football team was up there... So we did the best we could. Hopefully in a month or so we can get up there again every day. I'm thinking day off tomorrow? Perhaps... I'm pretty tired and would like to sleep a little bit. If you guys want to get together and do something in the morning that would be fine. Also, if you wanted to you could just call me a wimp and I would show up tomorrow too. Highlight of the day: making fun of Bell... and making Hamza carry around that blue thing. 

See some of you in the gym around 4:00 for the pm session. Still on the fence about that cross fit competition. Part of me wants to see if I could win but part of me wants to compete with the better athletes... ABS on!

Never mind... registration is closed!!! damn

PM Session
A: Build To Max Dead Lift

B: 6 Minute AMREP

7 Dead Lifts at 70% of A
25 Double Unders

Tuesday September 17 (Week 5)

WOD: New Person Workout 

Attendance: Powers, Bell, Hicky, ROBERT (New person), G, Tag, Stanich, Benton 
10 minute amrep
15 Double Unders
15 Pushups
15 Left Leg Elevated Lunges
15 Right Leg Elevated Lunges

Rest 10 Minutes

10 Minute Amrep
15 Wall Ball Shots
15 KB Swings

Hamza: A: 6  B: 4+60
Bell: A: 5+18  B 4+45
Powers: A: 6+2  B 4+61
Robert: A: 5+1  B: 3+14
Hickey: A: 7+15  B: 6+25 WINNER!!
Benton: A: 7+5  B 5+47
G: A: 6  B: 4
Stanich: A: 6+9 B: 4
Tag: A: 6 B: 4

Wasn't felling it today. Long AMREP Stuff is not fun. Hickey dominated... again. It shouldn't happen again. We messed up a wall ball really bad. It has a huge hole in it. We need to make sure we don't drop them from 10 ft up. They are kind of crappy balls so we should try and take care of them. Maybe one day we can have a bake sale or something and get some new stuff.




pm:
30 Burpee-Muscle Ups for Time

Monday September 16 (Week 5)

Hamza's best friend

WOD: There's no crying in cross fit

Attendance: Benton, G, Stanich, Tagaen, Bell, Powers... That's it...

5 Sets
8 Heavy Back Squats 245, 255, 255, 255, 255
12 Burpees
20 KB Swings
Rest 4 Mintues

We had the weight roon all to ourselves today... It was awesome. I think Taegan threw up a little bit and only did 2 sets. However, she did do 135 in the squats for all 8 on the first set. Most of the guys did 185 in the squats which is really good. Probably could have been a bit deeper. If you are ever bored we should all work on squat technique a little bit (I need to start coaching a little more again I think). I really liked that people looked at the blog before they got into the gym this morning. I didn't have to explain anything and we got going real fast. I tried a different approach with Bell today. Instead of giving him encouraging words while he was doing his burpees and kb swings I decided to shout things like, "You're tired. Just quit" and "You can't do it!" It was fun for me... Probably didn't help him so much though. Highlight: Group stretch at the end... See you guys tomorrow. 

pm:
30 Burpee-Muscle Ups for Time /
30 Burpee-Pullups

Semester 1 Week 5 Training

Monday: 

5 Sets
8 Heavy Back Squats
12 Burpees
20 KB Swings
Rest 4 Mintues


Tuesday:

10 minute amrep
15 Double Unders
15 Pushups
15 Left Leg Elevated Lunges
15 Right LEg Elevated Lunges

Rest 10 Minutes

10 Minute Amrep
15 Wall Ball Shots
15 KB Swings

pm:
30 Burpee-Muscle Ups for Time /
30 Burpee-Pullups

Wednesday: 

A: Build To Max Dead Lift

B: 6 Minute AMREP

7 Dead Lifts at 70% of A
25 Double Unders

Friday: 

5 Sets
5 Push Press
10 Back Squats (Same Weight)
15 Box Jumps

Rest 4:00

Saturday September 14 (Week 4)

WOD: Gravity 

A: 10 minutes to build to Clean and Jerk Max

Benton (260)
Hickey (205)

B: 15 Minutes for Calories

:30 Air Dyne
8 KB Swings (55)
Rest for the rest of the :90 Seconds

Benton 200 cal's
Hickey 280ish cal's

Hickey and I went to Cross Fit Gravity to do a little extra credit. It was nice. Got some good stuff planned for next week. See everyone one Monday. 

Thursday September 12 (Week 4)

WOD: LEG FEST

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

A: Either

    - 3 sets of 3 Squat clusters with 10 second rest 225, 235, 275 (Should have done 275 the whole time)

    - 3 sets of 1 clean and 2 jerks with 10 second rest 

Some might be reading in the picture... I am not.

B: 5 Sets For Time:

5 Man Makers 

20 Lunges 

Times: 
Bell: 6:27 @ 20
Powers: 6:58 @ 25
Taegan: 7:24 @ 15
Abbi:_______
Benton: 8:31 @ 35 (Faster Lunges!!!)
Stanich 4+1 @ 20
Hickey: 8:25 @ 35 (GET SOME!) 
Jack: 8:21 @ 25
G: 6:10 @ 20 (Bush)

It was really odd being the last person still going today... I hated it. Also, this was the second workout in a row I had to do in the quiet. That's good for at least 20 seconds. Highlight of the day: Making prank phone calls on Taegan's phone. She left her phone on the deck for the second day in a row... You think she would learn. I need to show everyone how to do man makers correctly. I don't like getting beat by people doing things wrong and sloppy. Quote Mr. Stanich, "I might be doing them slow but at least I am doing them right. Very good point. There is no reason to do things if you are doing them wrong. All you are going to do is hurt yourself and make me mad (although Hickey did beat me today... not too happy about that one). Stanich didn't finish under the cap but he did finish the workout by himself in the corner. Very commendable. Rest up this weekend and eat lots of junk food.... 

Wednesday September 11 (Week 4)

Wod: Mr. Change-his-mind

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

A: 10 minute find 1 rep max bench 

B: 4 rounds for time

4 Shoulders to Overhead 

8 Burpees 

12 KB swings 

Bell: 145 - 4:53 (95)

Jack: 165 - 4:16 (95)

G: 200 - 4:21 (95)

Hamza: 195 - 4:21 (95)

Matt: 155 - 5:03 (95)

Stanich: 165 - 5:18 (95)

Taegan: 105 - 5:51 (75 - 55)

Hickey: 275 - 3:55

Benton: 290 - 3:35 

I had to do the workout in the quite today. We had some sweet lamb of god going on but the gym class had us turn it off... I also had to do it alone... Alone and quite not a good combo. Meathead day was fun though. We haven't done bench ever so it was good to see our weights not go anywhere over the past few months. You can be good at bench without doing a bench press. We should probably start being quieter... for some reason I think people are starting to hate us. Let's just quietly get bigger, stronger, faster... Last workout of the week tomorrow. See everyone there. 

Good article:

I think Marcus Filly's wrote from our recent interview says it better than I ever could...
"The next immediate step in the journey is finding a balance between optimal health and performance. I've learned from my coach and through experience that you cannot have both. Optimal health doesn't mean doing triples 5 days a week. For me optimal performance doesn't mean training once a day and eating a diet of zero sugars. But a balance of the two during this off-season time of year is important. Having a stretch of time when the body feels good and performs well is important for longevity. "

http://peakathleticdevelopment.blogspot.com/2013/09/health-vs-performance-nutrition-under.html

Tuesday September 10 (Week 4)

20 Minutes of hell on the west deck

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

20 Minute AMREP

4 handstand pushups / 20 seconds hand stand hold Strict
8  Dumbbell Snatch (4 Each arm) 55 or 60 Depending on what Hickey wanted to do

Every person got their own pizza... mine was a large...
I didn't get to take any home...

12 Goblet Squats  With your dumbell
32 Double Unders

Bell: 8 + 10 (REAL HSPU)
Powers: 7 (REAL HSPU)
Stanich: 7
Glap: 8 (REAL HSPU)
Taegan: 7 + 6 (REAL HSPU)
Jack: 8 + 24
Benton: 10 + 2
Hickey: 9 + 42

Played open gym yesterday... I was pretty tired this morning. Hickey was going very hard today. He must have been feeling good literally after giving me crap the whole morning. I'm glad I was there to support him... jack ass. Anyway, the workout was hard. If we did it in the aux gym it would have been much easier seeing as how it was 30 degrees cooler in there. We got done early so we had some time to go stretch and engage in fellowship (Stanich just walked in with his unicycle... he is weird). Our big idea today: Cereal with milk already added.... Our other big idea: Cereal made up of all the "bottom of the box" crumbs. This mean we take all of the cereal we have and mix it all together. It's going to be awesome. We need more pictures for the blog. Haven't been posing pictures in a few days. Someone else needs to step up and take some hilarious pictures of someone working out... Taegan... We also need another girl to replace Abbi. See everyone tomorrow. Two more workouts this week. Let's make them good. 

Monday September 9 (Week 4)

Death Metal Monday

Attendance: Benton, Stanich, G, Taegan, Hamza, Powers, Jack
5 Sets:
5 Snatch Grip Dead Lift (Moderate) 245
10 Box jumps 36
15 Wall Balls 20

Rest 4 Minutes

Extra Credit

:30 Pushup Hold
:30 Situps

x 10 Minutes

The highlight was Hamza complaining about how his back hurt when we were doing the situps and going for the pad... Ridiculous. He decided that it was more padding if his shirt was off for some reason. He is very very strange sometimes. Everyone did the workout... It was super easy. We listened to Death Metal which was pretty awesome. "Death Metal Mondays" Everyone seems to be getting sick around school. Wash you hands and get a lot of sleep... and don't make out with anyone (Some of those things are easier to do than others...) Got some good stuff coming up. Enjoy the day!

Semester I Week 4 Training

Monday:

5 Sets:
5 Snatch Grip Dead Lift (Moderate)
10 Box jumps
15 Wall Balls

Rest 4 Minutes


Tuesday:

20 Minute AMREP

4 handstand pushups / 20 seconds hand stand hold
8  Dumbbell Snatch (4 Each arm)
12 Goblet Squats  With your dumbell
32 Double Unders 

Wednesday: 

5 Rounds
8 Wall Walks
8 Burpees
8 Back Board Touches
Dribble down lay up / Dribble down layup
*A missed layup results in another sprint 

Rest 4 Minutes 


Thursday

5 Rounds for time:

5 Man Makers (HEAVY)
30 Lunges (Knee must hit the ground to be counted)


FRIDAY: Off

Saturday September 7 (Week 3)

AM Session

30 minute Dyne for Calories 

Every 3 minutes do 10 HR Pushups and 20 lunges 

285 Calories

Not to bad... I was hoping for something over 300. The other guys that did it got 322, 411, and 225. I was sweating a lot. The handle on the bike started dripping... Good thing there weren't any girls there! Hopefully I can make it to the evening session and then sleep for a long long time. Oh, I also made a stop at Portillos for lunch today. 

PM Session:

10 Man makers (25)
15 Bar Muscle Ups 
20 Overhead Squats (135)
25 KB Swings (70lbs)

8:28

The goal was not to die... I guess i accomplished that. But it was really slow. The muscle ups were sets of 5. The over head squats were ridiculous. My legs hurt / were very tight from this morning and 135 is kind of heavy. The kb swings were unbroken. Felt good about that.  

 

Friday September 6 (Week 4)

WOD: It Might Get Loud 

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

A: 1 Clean Every 30 seconds

    x 8:00 @ 75% 195

    x 6:00 @ 80% 215

    x 4:00 @ 85% 225

B: For Time

21 Wall Balls 

21 Clean and Jerk (95/75/45)

21 Over Head Lunge (45/25)

21 Dead Lift (95/75/45)

21 KB Swing (50/30)
8:00 Cap

* At the top of every minute preform 4 burpees

Powers: 7:26 RX
Hamza: 7:43 RX
Taegan: 7:41
Stanich: 7:50
Benton: 6:47 RX
Jack: 7:20
Bell: 7:43 RX

We might have been yelling a lot and listening to progressive death metal this morning... Might have been a little crazy. The workout was really good. I was feeling pretty slow and it was kind of torture there for a little bit but we all finished under the cap. Highlights: only caught Taegan Taeganing once or twice (all time low). Stanich almost got all the way down in his wall balls. A few kids did the prescribed weight... finally!!! Matt Powers got a "Don't Quit Shirt." Only problem was the n and t didn't work so his shirt read, "DO QUIT." Kind of the opposite of what we typically want but at least he has his shirt. Let's all get them! 

Wednesday September 4 (Week 3)

WOD: Baby Makers 

Attendance: Bell, Powers, Hamza, Taegan, Benton, Stanich, Hickey, G: 

2 Minute AMREP x4 (2 Minute Rest)

3 Man Makers 

10 Tuck Jumps

I don't feel like typing out all of the sets and reps so just check it out in this picture to your right. It should be noted that G* did the man makers with 15lbs. I would have liked to do the afternoon wod in the morning but the football team was up on the deck... Thats okay. The fitness room is my favorite place to workout anyway. Highlight of the day: Making Stanich and the kids get three boxs from upstairs only to have them sit in the corner unused. Off day tomorrow. Sleep in and gets lots of rest. If you want to you can do some mobility stuff to get the blood flowing. I don't know about you guys but I am very very crabby on the days we don't work out. 

WOD: Afternoon "Delight" 

Attendance: Hickey, G, Stanich, Tina? Benton

Part I
5 Rounds For Time (3 Minutes rest)

5 Thrusters 165 then 185 the rest of the way
7 Chest to bar pull ups
9 KB Swings (HEAVY!!)

Very tough. The thrusters were very heavy and everything else after it was hard because I was so spent. I would like to share a conversation I had with Mrs. B after School Today. 

Mrs. B: Are we doing Yoga?
Me: No. We are doing an extra credit cross fit workout. 
Mrs. B: Oh... I brought yoga stuff... I'll work out with you.
Me: No.
Mrs. B: What you think I can't do it?
Me: No. 
Mrs. B: F You. I'm going to get my yoga stuff on. 

In the end she did it and she did great. Taught me an important lesson: Be humble and give people a chance. They might impress you. 


Part II
Open Gym (B Ball)

Part III
1 Large Pizza For Time

Tuesday September 3 (Week 3)

WOD: Wall Ball Bananas 

Attendance: Bell, Powers, Hamza, Taegan, Hickey, Benton, G, Stanich

Friday Night Lights (At a real CF gym)
Very Fun

For Time: 

50 - 40 - 30 - 20 - 10 Wall Ball 

25 Sit-ups between Sets 

Goal: Everything Unbroken

G - 10:07 (DEEPER!!)

Powers - 10:12 (YOU ARE A MONSTER!!)

Taegan - 10:39 (GET SOME!)

Hamza - 13:09 (FASTER!!)

Hickey - 9:41 (WHY DID YOU STOP?!)

Benton - 9:27

Bell - 8:57* (LIGHT BALL)

Stanich - 9:56 (DEEPER!!!)

Good work today. Sorry for the slacking on the blog. I'll try to get things moving tomorrow. Lets get together at 5:50 tomorrow in the aux gym. Hopefully we can use some weights. See you guys tomorrow!!

Hamza: "Today in gym i dunked a Gatorade... a mini one..." 

Monday September 2 (Week 3)

Extra Credit

WOD: Grip Buster 

Attendance: Matt, Bell, Benton

EMOTM x 10
3 Dead Lift (Heavy)

4 Sets w/ 3:00 Rest
7 Power Clean
7 Push Press
7 Sumo Dead Lift High Pull
7 Toes to bar

Extra Credit Labor Day Workout. I used 335 in the dead lift and the boys did 205 and 195 for a while. The second part was really hard. I used 135 and the boys both used 95. I think Josh was crying a little bit. This was a throwback to my first cross fit workout ever. The only difference was I used 40 pounds more and threw up much less... It was a good one. 

Cross fit question of the day: What was your first cross fit workout?