Thursday October 31 (Week 11)

WOD: Tired...

Attendance: Powers, Trevor, Benton, Stanich, G

A1. 3 power clean TNG Rest 5 seconds 205 for all sets
A2. 10 Burpees as fast as possible rest 10 seconds
A3. AMRAP Pull Ups in 45 seconds 18 14 14 18 14 

rest 3 minutes x 5 sets

We were up late last night watching the soccer game... which we won. Things, therefore, were a little laid back this morning. We still went hard but I am struggling to be alive right now... We got through things with lots of time left over which meant we got some fellowship in which was good. Also, everyone that attended fit club today received their new and improved rubber band thing (yes, even Trevor). This week was the first week back after the tree sap. I don't think any of us are very focused right now. Hopefully a restful weekend will change that for Monday. Things that are coming up.

1: Yoga Club on Monday's after school 
2: End of the first season Fit Club Bowling Night 
3: Fit Club Fest - 3 WOD Competition 
4: New member induction 

Remember, post your weights and times if you want to keep track. I don't know / remember why I have been keeping track this whole time. If you want to see if you are getting better you can keep a record in the comments. If you don't really care if you are getting better don't worry about posting. 

FINISH STRONG TOMORROW. It is the best workout of the week so lets try to get there and get it done. 

Monday October 28 (Week 11)

Meeting Monday

Attendance: Powers, Hamza, Jesse, Brandon, Trevor, G, Stanich, Taegan 

Alternating EMOTM 20 Minutes:
1st: 3 Tough Back Squat
2nd: 8 Strict Pull Ups

+ rest 2 minutes

For time:
50 Burpees 

I was not there this morning (had a meeting with a few stats people... not as much fun). Anyway, It sounded like things went well. I'm getting to school early to play with the gun. Probably around 5:30. Be there if you want to shoot. Post your times to the comments! 

Glad to be Back!!

Semester I Week 11 Training

Monday: 

Alternating EMOTM 20 Minutes:
1st: 3 Tough Back Squat
2nd: 8 Strict Pull Ups
+ rest 2 minutes
For time:
50 Burpees 


Tuesday: AUX Gym

10 Minutes @ 85%:
15 WB's
10 HR Pushups 
15 Situps

Rest 5 minutes

10 Minutes @ 85%:
25 Double Unders
10 Over Head Lunges*
5 HSPU
 *5 Each Leg With Wall Ball Over Head. Knee to Ground 

Thursday:

A1. 3 power clean TNG Rest 5 seconds
A2. 10 Burpees as fast as possible rest 10 seconds
A3. AMRAP Pull Ups in 45 seconds 

rest 3 minutes x 5 sets

Friday:
  
Every 5 Minutes for 25 Minutes Complete:
For time:
7-5-3 @ 135/75
Shoulder to Overhead
Front Squat
*After it's completed rest the remainder of the 5 minutes for that 'set'. 

Sunday October 27 (Week 11)

 AM SESSION 

Attendance: Benton 

Every 2 Minutes for 20 minutes
5 Deadlift 225/135
10 Goblet Squats 55/35
10 GED Situps 

Very light and easy for the first workout back. I Started with GED sit ups but changed to 15 regular sit ups about half way though. My hip and back started to tighten up... didn't want to push it. 
 
4 Sets every 3 Minutes 
5 Squat
5 Box Jump (High ones)
25 Double Unders 
 205, 235, 255, 265
4 Sets every 3 Minutes 
10 Deadlift (215)
10 Burpee
:43, :38, :32, :34
3 Sets every 3 Minutes 
5 Strict Press @ 145
5 KB Snatch (55) Right
5KB Snatch (55) Left 
10 Wall Ball (20)
1:06, 1:02, 1:00

The second workout was way better than the first workout. Was more awake with a lot more energy. Having people there to push you is a real benefit. Here are some thoughts / reflection on the tree sap experiment. 

Tree Sap: It sucked... A lot. I don't think I really did it correctly.
 I drank the garbage for the better part of three days and followed it up by only eating veggies the 4th day. I was tired a lot and pretty cranky most of the time... I did not feel sick though which might or might not be a good thing. After the cleans my legs and arms hurt a lot. After the first workout things went back to normal. I feel really good right now and think taking a week off was really a good thing for all of us. I think I am going to try it again after second semester finals right before the summer starts. Here is what I need to remember

1. Drink a lot of the tree sap.... at least 3 bottles a day(only drank about 1 and a half)
2. Do it for 5 -7 Days. It is going to suck but I think if i did it for that long I would start to see the benefits. This time around I just got angry and really didn't feel any better after (though I did feel rested) 
3. Don't tell anyone about it.  

Thats about it. See everyone tomorrow!!! 
      

Monday October 21 (Week 10)

Tree sap........ 

WOD: Mr. Change His Mind

Attendance: Benton, Stanich, Powers, Hamza, Taegan

Shoot Around: Hickey, G, Trevor, Brandon

A: Clean And Jerk EMOTM

x 10 Sets 235 I only did 6 Sets 

B: 10 T & G DL x 5 Sets Rest 90 seconds

295 for all 5 sets PR


Mr. Change his mind strikes again. Shoot around tomorrow morning and for the rest of the week. Completely optional! You all should probably sleep. Would have been able to go heavier on the clean and jerk but we didn't rest for as long as we should have and I wasn't warmed up at all...... 

Sunder October 20 (Week 10)

Sunday Wod 

Attendance: Benton, Jess, Angelo 

Alternating EMOTM x 16

3 Front Squat @ 250 

8 Strict Pull Ups 

3 Heavy Push Press 185, 205, 210

AMREP HSPU 7 7 7 Lame!!

5 seconds on the air dyne 

The tree sap didn't come this weekend. Bad news for me good news for you. See you tomorrow!

Thursday October 17 (Week 9)

Last Day of Fit Club For A While 

Attendance: Powers, Brandon, Trevor, Bell, Hamza, Taegan, Robert, Benton, G, Stanich 

24 EMOTM
1st: Bear Complex 205
2nd: 8 Chest To Bar Pull Ups Easy: Work on kip... still sucks 

Today was great... Lots of yelling and what not. We got to shoot a little bit before just like old time. Powers got to work on double unders a little bit (things look much much better... He still needs new shoes) Next week is going to be the off week. This means do nothing for a week and try to eat healthy. It will be nice to get some extra sleep and you guys are going to be very surprised at how good you feel. When we get back hopefully we will feel refreshed and ready to go. Enjoy the time off and we will see everyone soon. 

EXTRA CREDIT

Attendance: Benton, Hamza, G, Robert, Powers, Trevor 

A: EMOTM x 6 

     1 Power Snatch 1 Hang Snatch 165 (Had a few that seemed really light)

B: Rest 1:1 x 5 Sets

    10 Burpee

    7 DL @ 275

    20 Double Unders
0:47, 0:48, 0:51, 0:52, 1:00

Hamza - 11:15 @ 185
Powers - 11:56 @ 185
Robert - 12:07 @ 165
Benton - 7:56 @ 275
G - 9:30 @ 185
Trever - 11:00  @ 165 

This was very fast and very fun. We all need to make sure we are opening our hips and shoulders up at the end of our burpees. I know I felt like my chest was pointing at the ground on a few of them. Anyway, I had some coffee before the workout and was flying pretty high. There might have been a lot of yelling and whatnot. Super fun. No fit club for the next few weeks. Stop by my room if you want to sample the tree sap... 

SLEEP!!!! Lots of sleep!!



 

Wednesday October 16 (Week 9)

TRACK WOD... 

Attendance: Stanich, Benton, Powers, G, Hickey, Brandon, Jesse, Bell, Robert 


10 Rounds for time:

15 Pushups
15 Double Unders
200m Run

Times: 

Benton - 16:35
G - 16:25 (Winner!)
Robert - 20:25
Brandon - 20:25
Jesse - 20:45
Powers - 21:52
Bell - 20:49

The toughest part of this workout was probably double unders for most people. It is going to take some work but we should all be able to get better at them. Again, its all about rhythm and timing. I had a really good time on the track this morning. Sorry about being late!!!! Thanks for giving me all types of crap though... not. Tomorrow is the last day of fit club for the next week. Brandon is going to be there again. You know what that means?... NEW PERSON WORKOUT. Come if you want to get better. 

Tuesday October 15 (Week 9)

WOD: Too Easy!!

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

5  Sets 3:00 Rest Between sets

35 Wall Balls
20 Double Unders
5 Burpee (AFAP)

Everyone did all 5 sets. People were very very tired for some reason. I think they are feeling out of shape from the weekend. Bell literally dropped the ball a few times (which he never does) and I am pretty sure I saw Powers cry a little bit (he didn't like the double unders) I posted a video you guys should watch if you want to get better at double unders. Main points: keep hands narrow and in front of you. Keep your lines tight and your body quiet. Pretty much the same stuff I have been yelling about for the past few weeks. We are going to meet in the competition gym tomorrow and get our ropes and stuff then walk down to the track together for a killer workout. Running sucks but we need to do it!!! Go hard this week because next week is completely off. We are going to sleep a lot and eat healthy... a lot (I am also going to do some crazy cleans where I drink tree sap for a week...) 

Get Some!

http://www.youtube.com/watch?v=h7XjUbUpeHE

Semester I Training Week 9

Tuesday: 

5  Sets 3:00 Rest Between sets

35 Wall Balls
20 Double Unders
5 Burpee (AFAP)


Wednesday: TRACK WOD 

10 Rounds for time:

15 Pushups
15 Double Unders
200m Run


Thursday: 

24 EMOTM
1st: Bear Complex
2nd: 8 Chest To Bar Pull Ups

Saturday Crazieness  

Saturday / Sunday October 7 - 8 (Week 8)

Saturday @ 7:00 pm 

Attendance: Benton, Angelo, Jess, Jimmy

A: 3 sets rest 2:1 
     50 Cal's air dyne 
     35 Double Unders   
     15 Handstand Pushups 
     5 Burpee over box jumps 
Handstand pushups are very very slow and brutal. Need to get closer to the wall and work on getting my hips off the wall. 

B: 9 - 15 - 21 For time 
    70 lb KB Swing 
    Burpee 
  
4:24 

Went unrboken in the KB swings which was good. It was the hardest I have went for a while. I got that "see pink" headache that stayed with me for a while. It was good but pretty slow. I didn't plan on working out at all today. After the workout I made sure I went to Portillo's and got a full slab of ribs and a MILKSHAKE. Felt much better after. 

Sunday @ 4:00 

Attendance: Benton, Jess, Angelo 
   
4 Sets w/ 3 minutes rest @ tempo 30x1
Back Squat Clusters 3 - 3 - 3 225 245 255 275 

3 rounds for time: 
20 KB swings @ 70lbs
20 Wall Balls to 10ft @20 lbs 
4:28

The goal was sub 5. Angelo got 3:58 so I am thinking 30 seconds slower isn't too bad. I went thought the whole thing unbroken. Just took a little longer on the KB swings and my transitions were slow. Still went very hard and was very tired by the end. Tonight's training session should be fun. My shoulders and legs are done. This is day 4 in a row and I think I am ready for a little hiatus. We are going to train for the next two weeks and then take a week off (like the whole week) I'll Keep everyone posted...
 

8:30

EMOTM
5 Ring dips / 5 Pull ups last 4 sets
10 GED Sit ups
:30 Ring Hold

Did it... it was easy... I am going to bed.










 



     

Challenge Friday #3

Challenge Friday #3 

Attendance: Benton, Hickey, G, Stanich, Robert, Josh, Powers, Jesse, Jack, Taegan, 

10 EMOTM
5 Unbroken Pull Ups
25 Double Unders

Rest 10 Minutes

Dian For time
21 - 15 - 9
Deadlift (225)
Handstand Pushups / Pushups *

* if you decide to do pushups your rep count is going to be 42 - 30 - 18

Times:
Hickey (225 / GED) 6:04
Taegan (95 / HSPU) 8:55 #Handstandpushupmoster
Josh (185 / HSPU) >10:00 
Robert (135 / SemiPushups) >10:00
Stanich (185 / Pushups) > 10:00
G (185 / HSPU) 9:15 
Powers (GED / Push Ups) 9:25 #Captainpowers 
Benton (225 / HSPU) 11:13 #LOSER 
Jesse (135 / Pushups) 11:00
Jack (185 / Pushups) 12:05

Extra Credit Challenge Workout was very fun. Got into the gym with a lot of energy ready to kill it. The first part was kind of frustrating for some people. As a group we still suck at double unders and pull ups. We really need to focus on this weakness as we go on. Both moves are critical if you want to be semi decent at cross fit. Go on to Youtube... get your own rope... go to the part on the weekends and do a few pull ups... Just have fun with it... (hopefully you were reading that the same way the little voice in my head was writing it) Have a safe and fun weekend. 

Thursday October 10 (Week 8)

WOD: Half Turkish? 

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

A: Clean and Jerk Find max in 10 Minutes
Failed on 245 (PR is 260 from a few weeks ago) 
B: EMOTM x8
    Clean and Jerk @ 80% of A
225
C: 5 4 3 2 1
    Snatch (155)
    Turkish-Get-Up (55) 7:11 (slow... very hard)

The Turkish Get Ups were ridiculously hard. I used the man weight and it was very different. (Note: Powers also used the man weight... Student Captain!!!) After we were done I thought it would be a good idea to go and teach first hour in my workout clothes. It did not go well... might have screwed up a lot... That won't happen again. Extra credit workout tomorrow. Bring your jump ropes and tape up your hands... It is gong to be a tough one! 

Tuesday September 8 (Week 8)

Kill It!!

New Student Leader
(Prince Pigeon)

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

A: EMOTM x12

5 Hand Stand Pushups 5 for the first 5 then 4 for 1 and finished off with 3 (47 total... I just at those)

B: For time @110%

25 Double Unders / 75 Single Unders
25 KB Snatch
25 Burpees
25 Double Unders / 75 Single Unders

Times: 
Stanich - 4:40
Jack - 6:08
Bell - 5:10
Robert - 5:30
Benton - 2:26
Glap - 3:02 
Jesse - 4:30
Powers - 5:28 

Today was pretty fun. We got to workout in my favorite place so I was happy. The second part was very short but it was intended to be at 110% which means you should see pink after you were done. If we all got better at double unders we could probably shave a few minutes off this time: note - Powers, G, and Stanich all got sweet new ropes and can practice whenever they want!! Hamza didn't show up again. Bell got him sick (Seemed fine yesterday). Hopefully he catches up on some sleep. He was a train wreck yesterday (highlight: letting go of the bar in the hole of his squat). Highlight of the day today was team stretching at the beginning. I miss that and think we need to do it more. 

Announcements: 

1. I will not be leading fit club tomorrow. We will be playing staff basketball in the morning. If you want to feel talk to Matt Powers and he can lead you through double under practice and maybe some abs on the deck. 

2. Matt Powers is the student leader of fit club. Please contact him if you have any concerns or cannot make it to fit club. Other responsibilities will be handed to him later. 

3. We got new wrist bands... They are cardinal in the spirit of Antioch High School. 

4. Don't be married to the workouts for Thursday and Friday this week. They are subject to change. 

5. Next week we are going to do maxes and take week 10 off completely. We have been working really hard and need to rest. This means we actually have to eat clean and sleep for more than 8 hours a night. It is much needed. 

PM WORK!!

Snatch  4 sets of 1 @ 90% 165
Snatch 3 sets of 1 @ 95% 175
Snatch Grip Dead Lift 3 sets of 3 @110 205

5 rounds for time 
10 Burpee
7 Dead Lift @ 275
30 Double Unders 

Rest 1:1 (if it takes 1:00 to do a round rest for 1:00 and so on)

Time: 9:00 Flat (Finished about 20 seconds after Angelo which is good. But he was DLing 315... it's a little different). 

  

Monday September 7 (Week 8)

The Group With Stanich 

Heavy Leg Day 

Attendance: Benton, Stanich, G, Powers, Robert, Jesse, Taegan, Bell, Hamza (9)

Back Squat 1-10-1-20-1-30 Rest 3:00
315 / 275 / 335 / 245 / 345 / 205 (Very Tough)

We had more planned for the day but ran out of time. We got started kind of late and the squats took a while. My last set was around 2:00 ish minutes which is crazy. Legs are going to hurt a lot tomorrow and the next day. Luckily Wednesday is an off day. I am going to take some time right now and come up with the rest of the week. Tomorrow is going to be in the aux gym. We need big KB's. I'll be in there rolling out the mat so we don't kill ourselves doing handstands. We did a little fellowship after the workout. Powers tried the king pigeon. It actually looked slightly worse than it did this summer. Get ready for a great week! 

Semester 1 Training Week 8:

Monday: 

A. Back Squat 1-10-1-20-1-30 Rest 3:00

B. Amrep Wall Ball
C. Amrep Pull Up
D. Amrep DU's

Tuesday: 

A: EMOTM x12

5 Hand Stand Pushups

B: For time @110%

25 Double Unders
25 KB Snatch
25 Burpees
25 Double Unders

Wednesday: 

Staff Basketball: If you want you can come in and work on some things

Thursday: 

A: Clean and Jerk Find max in 10 Minutes

B: EMOTM x8
    Clean and Jerk @ 80% of A

C: 5 4 3 2 1
    Snatch (155)
    Turkish-Get-Up (55) 
 
Friday: Challenge Day "EXTRA CREDIT" 
 
10 EMOTM
5 Unbroken Pull Ups
25 Double Unders

Rest 10 Minutes

Dian For time
21 - 15 - 9
Deadlift (225)
Handstand Pushups / Pushups *

* if you decide to do pushups your rep count is going to be 42 - 30 - 18 

Challenge Friday II (Week 7)

Almost.... there...

 WOD: Challenge Friday II

 Attendance: Benton, G, Stanich, Powers, Hickey was kind of there.

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

Powers: (35 kb) 3 Double Unders 
G: (30 kb) 110 Double Unders 
Benton: (35 kb) 184 or 200 Double Unders (Powers lost count)
Stanich: (30 kb) 15 Double Unders 

 
Taegan sent me a message last night saying she wasn't going to be there because she wanted to sleep and felt over trained. I appreciate her consideration. Matt Powers came and killed himself this morning while the rest of you were in bed. It was the hardest workout of the week. He did really great and I am really proud of him.

Have a good weekend Everyone. 

Thursday October 3

G and I had dinner Last night

WOD: FRANish!

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

EMOTM x 15 

4 Strict Pull 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!

Fran Times 

Hamza: 8:36 - Jump Pull Ups (85)

Taegan: 9:46 - 1/3 Jumps Pull Ups (55) 

Powers: 8:58 - Jump (95)

Benton: 5:27-  (95) PR by 1:30 ish 

G: 6:30 - (85)

Stanich: 7:07 Jump Pull Up (85)

Hickey Front Squat (245 PR) 

Rest those legs for tomorrow's workout. It is going to be really fun / tough. SUCK-OIT!!