Saturday November 30 (Week 15)

AM Work 

30 Seconds Airdyne @ 90%
30 Seconds walk around

x 24 Sets

Justin and I got 785 Cal's. He is an airdyne monster. . . 

PM Work 

Snatch Work (build to a max) 

200 Squat snatch (PR by 15lbs)

Phun Phriday November 29 (Week 15)

Letting it fly

WOD: #Waytointoit

Participants: Taegan, G, Benton

A. Power Clean Cluster 1.1.1.1 Rest 3:00 Between Sets x 4 sets 185 / 225

B. EMOTM x 12

12 GHD Situps
:45 Ring Holds
12 Incline Bicep Curls

We are way to into it. In our defense, we all had to be there for basketball anyway. Taegan broke the GHD machine... #minimonster #itwaslikethatwhenwegotthere

PM WORK

A: For time: Assemble new GHD Machine: 25:05
B: 100 GHD Situps Sets of 10 till we got to 60. Then ended with 2 sets of 20.
C: 4 Rounds 
     20 Wall Balls 
     10 Pushups 

I don't know why i did the wall ball pushup thing. It was killer. The crazy workouts compounded with my lack of facial hair has put me in a fowl mood (I used the wrong foul on purpose...). Sleep then more to come tomorrow morning. G is leading the workout on Monday. I'll try to have the week planned out by early Sunday. Have a good weekend.

Giving Thanks

Asian Stereotype of the Week

WOD: Turkey-Workey 

A. Front squat @32X1; 5, 4, 3, 2, 1; rest 3mins 205, 235, 255, 275, 295

EMOTM x 30
B1. 10 Ring Pushups 
B2. 6 Strict Pull Ups 
B3. 10 Front Rack Lunges @ 135



All Sets were unbroken. For a little while I decided I wanted to add 25 lbs to the pullups... it lasted for about 4 sets then I got tired. Happy thanksgiving everyone. Post the contents of your thanksgiving feast to the comments! And don't forget to brush your teeth a few times after the meal. 

 Crossfit!

Wednesday November 27 (Week 15)

WOD: Taegan

Attendance: The people in the picture... Hickey was there too... so as Bradford

A: EMOTM  x 12 from the rack:

     1 Strict Press

     2 Push Press 155 / 165

INTERVAL work Rounds with 3 minutes rest

       3 rounds, rest 3:00 between rounds.

       5 deadlifts 275#

       15 pull ups

       3 deadlifts 275#

       9 pull ups

       1 deadlift 275#

       3 pull ups

All unbroken Pull Ups. I need to shave. 

Morning went well. Extended warm up was pretty awesome. Fit club is much better when you don't have to be somewhere. I tried to design a workout tailored to Taegan's strengths and Old Abbi's weaknesses. I believe this is called stacking the deck... It did not produce the response I was looking for (and Abbi was calling Taegan "Babe" for some reason... Totally a different person). Lastly, I did not finish breakfast today... I think there is something seriously wrong with me... 

PM Session

A. Work on snatch from the high blocks 

B. HSPU's 3.3.3 rest 10 seconds between sets of 3 

     3 clusters rest 2:30

C. 20 Wall ball

     5 Power Snatch @ 115 rest 1:1

5 sets 

Every set took exactly 1 minute to complete. I dropped every snatch from the top. Got pretty dirty. Need to shower. 

Monday November 25 (Week 15)

WOD: We Bet... I Won

Attendance: Benton, Taegan, G, Stanich Brad, Thomas 

A: Front Squat 5 - 5 - 4 - 4 - 3 - 3 (rest 2 minutes between sets) Finished at 275 for 3 

B: Interval work
    1. 8 T@G Clean and Jerks (rest 10 seconds)
    2. 6 Burpee over Boxjumps (rest 10 seconds / walk to the east deck)
    3. Amrep Handstand Pushups / Wall Walks

Rest 3 Minutes x 4 Sets

G: 7.7.10.14 Total = 38
Benton: 3.11.10.10 Total = 34 
Taegan: 4.7.4.5 Total = 22
Thomas (ww): 3.3.3.4 Total = 13
Stanich (ww): 3.3.3.4 Total = 13
Bradford (ww): 4.4.4.5 Total = 17

G's has the perfect body... type for handstand Push Ups. It isn't very fair. He just needs to work on getting his butt on the wall when he is resting on his head. Taegan is a little monster and that will be her name for the remainder of fit club. Brad, Stanich, and Thomas did really well with their wall walks. We haven't done them in a very long time.... Sorry, just got a little sentimental. 

So far for Wednesday we have three people (g, me, and Stan) if no kids are going to show up I'm going to sleep in. Who is in for 9:00? 

Enjoy the rest of the day!

Semester I Week 15 Training

Monday:

A: Front Squat 5 - 5 - 4 - 4 - 3 - 3 (rest 2 minutes between sets)

B: Interval work
    1. 8 T@G Clean and Jerks (rest 10 seconds)
    2. 6 Burpee over Boxjumps (rest 10 seconds / walk to the east deck)
    3. Amrep Handstand Pushups

Rest 3 Minutes x 4 Sets


Tuesday:

A: 15 Minutes to build to max snatch / Work on snatch Technique

B: 12 Minute Amrep

Run 200m
10 Goblet Lunges (5 each leg)
30 Double Unders
10 DB Snatch*
*DB Snatch should be done with the same weight as the goblet lunges



Wednesday: Special Holiday Training session @ 10:00 am

A: EMOTM  x 12 from the rack:
     1 Strict Press
     3 Push Press

INTERVAL work Rounds with 3 minutes rest
       5 rounds, rest 3:00 between rounds.
       5 deadlifts 275#
       15 pull ups
       3 deadlifts 275#
       9 pull ups
       1 deadlift 275#
       3 pull ups
 
Notes: Sub Pull ups for ring rows / assisted pull ups with the bands. This should be very very hard.

Weekend Week 14

Saturday AM:

3 sets of 10 minute Airdyne for Cal's

:30 Seconds hard
:30 Seconds easy

Rest 3:00  Between 10:00 Sets

Set 1: 124 Cal's (three minutes were not counted for some reason)
Set 2: 161 Cal's
Set 3: 152 Cal's

The Airdyne is literally the hardest thing I have ever done. The first few sets always feel good then my legs stop working. I'm pretty bad at it for some reason. I'll keep working on it. 

Sunday AM: 

90 Minute Basketball Conditioning Work:

My left hand is really really bad. If you ever get the opportunity to play me in a friendly game of one on one... make me go left. You will probably win. I spent an hour and a half this morning working on my left side. It is going to take a lot more work.

New Favorite Thing: Walking into an empty gym... I get chilllllsssss. (lame) 

Friday November 22 (Week 14)

WOD: One Was Enough

Stanich with Taegan Weight

Paricipants: Thomas, Stanich, Taegan, KT, New Abby, Bradford

21 - 18 - 15 - 12 - 9 - 6

Sumo Deadlift High Pull (115/75)

Wall Ball

Rest 5 Minutes

21 - 18 - 15 - 12 - 9 - 6

Shoulders to Overhead (115 / 75)

KB Swings (Heavy)*

*40 Minute Cap (Keep Track of total time)

The following thoughts are through Thomas's eyes:

umm.... uh.. ha..!You smell amazing mr. Benton. On a serious note though: there needs to be some work done on sumo-deadlift form. We were a little confused about the grip and how high you need to pull in order to be awarded the full rep. It was also very very quiet on the deck this morning. There was some but not enough motovational encouragement. Stanich did a great job for leading his first time. It was the hardest one we have had in a while. Taegan is a little monster... I look forward to coming back again... and again... and again. Have a great weekend everyone.

Yes Thomas. Couldn't have said it better myself.... Have a good weekend everyone.

PM Work:

A: 9 Rounds 

Start at 70 percent of 1 rep max power clean and go up 5 percent for 9 rounds 

185, 200, 215, 230, 240, 250, 260, 270, 275 (PR)

B: 12 - 9 - 6 

Hang Snatch (95)

High Ring dips 2:15

Rest 4 Minutes 

12 - 9 - 6 

Overhead Squat (95)

HR Push Ups 

2:02 

I tried fellowship at Angelo's gym today... it did not go well. The cleans on the other hand did go very well. PRed at 275 for the power clean. It was ugly but I did it. Also, the METON was easy as... something that is pretty easy to do. That is all. While I was leaving Angelo said "Airdynes tomorrow..." So... I might get a hair cut. Also, I don't know if I can give up the blog for facebook... having second thoughts....................................

Thursday November 21 (Week 14)

WOD: New Person Workout 

Attendance: Benton, Stanich, G, New Abby, KT, Taegan, Powers, Bri, Brad

A: Back Squat 6-4-2-6-4-2 275, 315, 325, 275, 315 x 3, 315

B: For Time

Benton with gifts for math fair kids

50 Pushups
10 Pullups
40 Pushups
10 Pullups
30 Pushups
10 Pullups
20 Pushups
10 Pullups
10 Pushups
10 Pullups

*10 Minute Cap

New Abby - 6:30
KT - 7:15
Taegan - 10:36
G - 10:00
Benton: 9:26
Power - 10:00 (DNF)
BRI - 10:00 (DNF)

Good news... We got Taegan a girl... actually we got her two girls. KT and New Abby (with a Y). Things are going to be okay in fit club. Also, Mr. S nominated us for the you make a difference award. We should all be very excited about this! Let's face it, I am in fit club for one reason and one reason alone... recognition.

See everyone tomorrow. 

Tuesday November 19 (Week 14)

SO DEEP

WOD: He's Back...

Participants: Thomas "He's back and better than ever" Furlong, Benton, Stanich, G, Taegan, Powers, Bradford.

Dead Lift 3-3-3-3-3-3 (Rest 2 Minutes) 

4 Rounds for time 

5 Dead Lifts @315

10 Box Jumps

15 Double Unders

End Weights / Times

Benton: 375 / 3:37 @ 225
Thomas: 185 / 3:22 @ 135
Taegan: 185 / 4:31 @ 95
Powers: 225 / ?
Brad: 275 / 6:23 @135
G: 275 / 3:37 @ 135

Everyone Pr'ed in the dead lifts today. Stanich was killing it. 275 for 3. Most of us including me are letting our upper back round a little bit in the deadlift when things get heavy. Remember to keep that chest up and those abs on whenever you are tilting from the hips. It is a pretty dangerous spot to be in. Thomas came back today. Needless to say there was a lot of yelling and carrying on just like old times. No fit club tomorrow. SLEEP!!!

PM Session:

Work on Snatch form 185 went up easy failed on 195 (its mental) 

3 rounds for time

12 Power Snatch @ 115 

12 Ring Dips from the high rings (muscle ups to get there) 5:something... was supposed to do squat snatches. oops...

Rest 2 Minutes

5 Min AMREP 

10 DL @ 185

10 Cal's on the dyne 

4 Rounds of dead lifts and +37 Cal's on the dyne 

Crossfit gym = very fun

Monday November 18 (Week 13)

Featured Athlete of the Week

THE CHIEF 

Participants: Benton, Stanich, G, Taegan, Powers, Bradford 

2 Front Squats EMOTM x 10 Minutes 245 for all rounds

THE CHIEF: 12 Min Partner AMREP 

3 Power Cleans 

6 Pushups 

9 Air Squats 

Lost track but we were moving the whole time. 

We had too many people to do The Chief as planned so we had to improvise a little bit. I think we have done this one before. Maybe about half way through the summer. I recall the 3 minute AMREP stuff being pretty hard with only 1 minute rest. Today's workout was not as challenging, though the front squats did get pretty tough as we went on. It was very nice having more than 4 people in the gym today. Thomas has given me his word that he will be in the building tomorrow with the intention to workout. We will see if that actually comes to fruition. Anyway, cross fit... get some. 

Featured Athlete of the Week: 

Matt Powers 

Favorite Cross Fit Move: Power Clean 

Favorite Dunk: The Two Handed Power Driver 

Sleeves vs. No Sleeves: Sleeves 

Headband Status: "I like them"

Least Favorite Cross Fit Move: The Double Under 

Quote: "Hea." That weird naisily one hit laugh that he does 

Semester I Training Week 14

Monday

2 Front Squats EMOTM x 10 Minutes 

THE CHIEF: 12 Min Partner AMREP 

3 Power Cleans 

6 Pushups 

9 Air Squats 

Rest 1 Minute 

Tuesday

Dead Lift 3-3-3-3-3-3 (Rest 2 Minutes) 

4 Rounds for time 

5 Dead Lifts @315

10 Box Jumps

15 Double Unders 

Thursday

A: Back Squat 6-4-2-6-4-2

B: For Time
50 Pushups
10 Pullups
40 Pushups
10 Pullups
30 Pushups
10 Pullups
20 Pushups
10 Pullups
10 Pushups
10 Pullups

*10 Minute Cap

Friday 

21 - 18 - 15 - 12 - 9 - 6 

Sumo Deadlift High Pull (115/75)

Wall Ball

Rest 5 Minutes 

21 - 18 - 15 - 12 - 9 - 6 

Shoulders to Overhead (115 / 75)

KB Swings (Heavy)*

*40 Minute Cap (Keep Track of total time)  

Friday November 15 (Week 13)

WOD: BARDFORD'S First WOD

Attendance: Bradford, Benton, Stanich, Taegan, G

Yes... This is real 

10 Minute AMREP

5 1 Arm Thruster Right
5 1 Arm Thruster Left
20 Lunges

Rest 5 Minutes

10 Minute AMREP

10 Pushups
12 KB Swings
16 Wall Balls

or

A: 12 Minutes Build to max snatch 185 Failed on 195

B: 7 Rounds for time

7 Overhead Squats @135
7 Toes to Bar

10:30 Went slow. Really worked on getting deep in the squat. Failed on 195 for the last snatch. It's mental for sure. 185 was really easy. I worked on getting my hips low when starting my pull. Lots of technique work needs to be done with the snatch... Lots for work. Might go swimming in a like on Saturday #mentaltoughness. 

PM Session

Clean Cluster 1-1-1 Rest 2 Minutes 235, 240, 245 (F on the second), 245 

5 Rounds for time

4 Clean @ 160

8 No jump burpee over bar's 

12 Goblet Squats @ 55

7:02

Thursday November 14 (Week 13)

6:30 Wake Up Call

Attendance: G, Stanich, Taegan

3 Strict Press - 3 Push Press  - 3 Push Jerk - 1 Split Jerk (4 Sets rest 3 Minutes)

7 Rounds for time

7 Overhead Squats
7 Toes-to-bar

Got a call from Mr. G this morning at 6:24... I was still in bed. Now I am disgruntled and groggy from a morning of sleep and relaxation. Hopefully tonight goes well to make up for things this morning. I am re working the work out for tomorrow. Squats two day's in a row might have been a bad idea... 

PM Work 

Gravity Fitness 

A. EMOTM x 10

1 Strict Press 

2 Push Press

3 Push Jerk @125

B. Alternating EMOTM x 20

6 Strict Handstand Push-ups 

15 Box Jumps @ 24''

C. 3 Rounds for time 

7 Muscle Ups 

21 Wall Ball 6:something... 

First part was very easy. My wrists started to kill because I didn't bring my wrist wraps. The second part was really good (only missed 2 handstand pushups). Part C was really bad. I got 6 muscle ups no problem then failed three times on the 7th. I didn't take enough time between reps. So I stopped trying / failing at muscle ups and finished with 2 sets of 12 pull ups instead. Not good. Need to practice / do more muscle ups. 

We'll see who shoes up tomorrow. 

Tuesday November 12 (Week 13)

Taco Tuesday 

Attendance: Benton, Stanich, Taegan

Every 3 Minutes perform
   5 Dead Lifts 315 for first 2 then 325
   5 Strict Pullups or 10 GHD Situps 10 GHD's

x 10 Sets

Fit Club hasn't been this small since... It's very small. The workout was very good. Dead Lifts were heavy. Stanman PRed with a 5 rep touch and go of 235 (props to Stanich). Taegan was Dead lifting 135, but she is a small tank so I upped it to 145 (By seeing the pain in her face I could tell 145 was a better weight for her) As far as pictures go I had some but can't seem to find them. Stay tuned... Note (I am writing this to myself... I just told myself to stay tuned...) 

PM Workout 

30 - 25 - 20 - 15 - 10 - 5

Cal's on Dyne 

Burpee 

13:26

Angelo Got me by about 3 and a half minutes... which is a lot. Really need to work on my aerobic endurance. Didn't help that my arms were pretty dead from yesterday's bench / murphfest. Im pretty dead right now. My back was tweaking out this afternoon after those dead lifts. I have a feeling that I am going to be kind of dead tomorrow. 

Monday November 11 (Week 13)

Morgan's Lunch: Cheese Stick and a Cookie
CROSSFIT!

Vet's Day #Dedication 

Attendance: Benton, G, Stanich, Taegan

Close Grip Bench Press 10 - 10 - 10 (Rest 2 Minutes Between Sets) 185 - 195 - 195

Metcon (5  Rounds for time)
10 Dumbbell Snatch (70 / 45)
10 Box Jumps (30" / 24")

Benton - 7:47
G: 6:45

Hard Work / Dedication

Stanich: 5:42
Taegan: 5:30

No one showed up today. Literally no one. It was depressing. 

PM Workout 

Airdayne Murph 

1 mile Dyne

100 Pullups 

200 Push Ups 

300 Air Squats

1 mile Dyne

26:06 

Angelo informed me today that it is not called a GED sit up... It is called a GHD sit up. Thanks for that tidbit of information Angelo. Well, went into the gym today to get a second... longer workout in. It was a very long one indeed. I broke up the middle part into 5 pull ups 10 pushups and 15 squats (20 sets) the hardest part was A: the Airdyne and B: the hair gel dripping into my eyes OUCH!!!

Good Stuff planned for tomorrow. Be on the lookout for my newly acquired pastel green shorts.



 

Semester I Training (Week 13)

Monday:

Close Grip Bench Press 10 - 10 - 10 (Rest 2 Minutes Between Sets)

Metcon (5  Rounds for time)
10 Dumbbell Snatch (75 / 45)
10 Box Jumps (30" / 24")


Tuesday:

Every 3 Minutes perform
   5 Dead Lifts
   5 Strict Pullups (Weighted if needed) / Muscle Ups

x 10 Sets 


Thursday: 

3 Strict Press - 3 Push Press  - 3 Push Jerk - 1 Split Jerk (4 Sets rest 3 Minutes)

7 Rounds for time

7 Overhead Squats
7 Toes-to-bar


Friday: 

10 Minute AMREP

5 1 Arm Thruster Right
5 1 Arm Thruster Left
20 Lunges

Rest 5 Minutes

10 Minute AMREP

4 Handstand Pushups
12 KB Swings
16 Wall Balls



or

A: 12 Minutes Build to max snatch

B: 2 EMOTM @ 70% of A

C: 7 Rounds for time

7 Overhead Squats @145
7 Toes to Bar

Saturday November 9 (Week 12)

Bonus 

5 Rounds for time 

4 Muscle Ups 

30 Lunges 

30 Double Unders 

10:06 

Friday November 8 (Week 12)

Mr. G

Clean Fest 2013

Attendance: Powers, Taegan, Trevor, G, Benton (Small Group)

2 Power Clean EMOTM x 12 Minutes 1 Squat Clean @ 225 

EMOTM x 8 Minutes (4 of each)

20 Wall Ball
12 Hang Clean (Post weights) 135

I would like to say we only did 4 sets instead of 7 because we ran out of time (which we did), but that would be only a half truth. The truth is that I started getting that dry feeling in my mouth around set three... you know that dry feeling? You know what happens after that dry feeling? Needless to say I was very happy we stopped it early. Glad the small group could make it in today. We got to work a lot on technique stuff and I think everyone that showed up is probably much better at cleans. Happy Weekend!

PM Training

2:00 Air Dyne for cal's 

Rest 2:00 44 Cal's (Weak)

21 15 9 

Dead lift @ 275

HR Pushups 4:10

Rest 2:00 

2:00 Air Dyne for cal's 40 Cal's (Weaker)

Thursday November 7 (Week 12)

WOD: 1 Day Post Hump Day 

Attendance: Taegan, Benton, Glap, Stanich, Bell, Jesse, Hamza, Powers, Ricco / Gonzo (worked out in jeans, he's that guy), Muskat

Get Some!!

12 Minutes Build to Max Squat

4 Sets of 3 Back Squat (rest 2 minutes)

Partner METCON

6 round rounds for time
50 Double Unders
10 Pull Ups


Times / Weights (i'm so nice)

Benton - (345, 295, 11:52)
Glap - (265, 11:52)

Muskat - (245, 11:45)
Hamza - (245, 11:45)

Team Taegan - (175, 12:30)

Jesse - ( 13:03)
Bell - (265, 13:03)

Stanich - (13:14)
Powers - (235, 13:14)

Big props to Stan-man today. He was working on his goblet squats and was getting about as  low as I have ever seen him go. It has been 5 months and he has been working really hard to get to this point. If you see him today or tomorrow give congratulate him on his hard work. G was also going super low in his squats. One thing to think about: if you don't go below parallel in your squat you should get a no repped. I was watching some of you squat and could tell most of you were having trouble getting to parallel. If you need help in this department ask me. 

Last thing. Stanich and I were in the weight room putting things away for 5 minutes after everyone left. Even though we didn't make the mess we are going to get blamed for it which means we need to clean it up. Hopefully we hang around tomorrow to make sure everything gets put back where it is supposed to be. 

Tuesday November 5 (Week 12)

WOD: New Person Workout

Found this outside of Arnold's
parents house

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

Bench Press: 7 Sets of 2 (Rest 2 Minutes) 225, 245, 245, 255, 255, 255 (f), 245

12 Minute AMREP
5 Dead Lift
7 Burpees
9 Wall Balls

7+5 Dead lifts + 7 Burpees + 5 Wall Balls 

Doing a lot of resting in the little metcon (12 Minutes is a lot of time). G was very tired and upset for some reason after the workout. I think it was because he didn't eat rice last night or something. Skoog was a good pick up. I noticed Taegan working a little harder than normal which is always good to see. One more girl should do it. In other news we learned that everyone's bench press is super weak. I think we are going to start doing some bench once or twice a week to help this. This week of programming is probably one of the better ones we have done so far. Everyone needs to try and wake up. Basketball stuff tomorrow then fit club Thursday and Friday. Very very fun this morning. 


Post your weights and sets / reps

Monday November 4 (Week 12)

WOD: Back!!

Attendance: Benton, G, Stanich, Taegan, Brandon, Trevor, Hamza, Bell (Back and better than ever), Powers

EMOTM x 24 Alternating 

1 Power Clean, 2 Hang Clean (145 Snatch)

8 Toes to bar 

All sets were unbroken and pretty fast. We need some good music / Speakers. I'll see what I can do. Short post. Looks like a good week. Last week before basketball starts (Most of you are going to be missing for a while). New Person Workout tomorrow!!

Semester I Week 12

Monday

EMOTM x 24 Alternating

1 Power Clean, 2 Hang Clean
8 Toes to bar

Tuesday:

Bench Press: 7 Sets of 2 (Rest 2 Minutes)

12 Minute AMREP
5 Dead Lift
7 Burpees
9 Wall Balls

Thursday:

12 Minutes Build to Max Squat

4 Sets of 3 Back Squat (rest 2 minutes)

Partner METCON
6 round rounds for time

50 Double Unders
10 Pull Ups


Friday 

2 Power Clean EMOTM x 10 Minutes

EMOTM x 14 Minutes (7 of each)

20 Wall Ball
12 Hang Clean (Post weights)

Friday November 1 (Week 11)

WOD: Leg Hurty 

Attendance: Benton, G, Stanich, Trevor, Taegan, Nick, Powers

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'.

We only did 4 sets because we ran out of time. My first two sets were unbroken, The third set I stopped after each round, and the last set was unbroken. They all took about a minute to complete. Some of us were using weights that were way to heavy. They figured it out pretty quickly though and made the necessary changes. Might not have fit club on Monday morning. Check the Facebook group for details. Everyone have a fun and safe weekend.