Tuesday December 31 (Break 2)

A: Every 2 Minutes for 22 Minutes 

   5 Push Ups

   10 Dips 

   15 Pushups*

*One of my favorite workouts of all time. Should push G over the 25,000 pushup threshold. Also, If you don't want to do dips for whatever reason, you can do bench dips. Have fun and Happy New Year!!

Monday - Game Time

A1. PS 1, 1, 1, 1, 1; rest 60sec

A2. BS @ 30X1; 2, 2, 1, 1, 1; rest 2-3mins

B1. CTB chin up 10; rest 10sec

B2. Push press TnG 3-4; rest 10sec

B3. CTB chin up 10; rest 3mins x 3

+

12min amrap increse pace per round

Row 500m

10 OHS 120/80#

5 MU

50 DU   

Friday December 27 (Break 1)

WOD: This is Going to be a good one... 

Attendance: Benton, G, Taegan, Thomas, Christian, Nick 

A: Work on Clean Technique
B: 10 Rounds for time:
     4 Burpee
     6 KB Swing (55 / 35)
     8 Wall Balls

Well we played basketball for a very very long time before we did this workout. I actually just yelled a lot at people because I did it yesterday. The fit club all finished around 11:30 - 13:00ish. The order went Thomas, G, Taegan. Pretty good after playing ball for so long. Nick and Christian did not finish... but Nick did throw up... a lot. It was gross. Good thing they didn't come to one of the tough ones. 

PM Edition 

EMOTM x 8 Minutes
     Build to tough Power Snatch Double 185 (pr)

15 Rounds for time
     2 Muscle Ups
     6 Box Jumps @ 30 Inches 9:54 

Went to the gym after sitting around the school for most of the day... It was nice. Got some video of the workout. You just have to watch the first set and then imagine that there are 14 more just like it. Pretty fun.

Thursday December 26 (Break 1)

The Day After

Attendance: Me...

Every Two minutes 
    2 Split jerk @ 80% all sets done at 215 (no warm up)

10 Rounds for time 
    4 Burpee
    6 KB Swing (55)
    8 Wall Balls (20)
            7:32 

Got there late... dominated. Can't wait for tomorrow. Played basketball this morning at LHS. Don't like being tired and don't like losing... I can work on one of those things I guess.

Tuesday Christmas Eve Wod

Christmas Eve Wod 

Attendance: Benton, Stanich, Elliot, Sara, Bradford, Taegan, Abbi

A: Front Squat Cluster 2.2.2 Rest 3 mintues 275 275 245 245 (Got really tough after a while)

B: 4 Rounds 

    10 KB Swings 

     6 Bupree Box Jump 

     AMREP Pushups or ring rows 

The wrestlers were in the gym making a lot of noise. It was hard to get amped up when you couldn't hear what is going on. It was nice to get in though and get a workout in before various family get-togethers. Merry Christmas everyone. 

Monday December 23 (Break 1)

Pre Christmas Eve Wod 

Attendance: Benton

A. squat clean - start at 50% make small builds per min until tough single cap it at 10mins 245

B. BS @ 20X1; build to a 10rm in 12mins 285 

C. emom - 12mins

odd - 20 wall balls 20/14# 10/9'target

even - 10 chin ups Done

D. 4mins max rope climb 15' Just worked on my technique for a few minutes. Arms are still really sore. Like really sore. 

Saturday December 21 (Week 18)

Set Orders and Times

WOD: Probably should have taken the day off

A. HPS from blocks start at 60% of 1rm add 10# every min until max 165

B. Halting Sn DL pause 2sec at hip; 5 sets of 2 rest as needed build per set 205

+

5 sets - DIFFERENT order per set:

Row 400m

15 KBS 1.5/1pd

15 chin ups

15 push press 95/65#

80 DU

rest 5mins

change the order every set record times for all sets

The double unders and rows were killer. The pullups were very strange. Some sets were done unbroken and some I had to do in sets of 5. My left arm was screaming the whole time. I took some video and you can  actually hear it... Wait, that might have been me. Evidently I scream a lot. Going to get us an air dyne over break and leave it at school. It is going to be good. Don't know about next week yet. I'll post dates and times on the facebook group. 

Friday December 20 (Week 18)

Ying / Yang

WOD: WORK HARD!!

Attendance: Benton, G, Stanich, Taegan, Thomas, Grant (Rando)

A: 2 Push Press EMOTM (95 + 5 every minute) Worked up to 185 

B: 21 15 9 for time

Deadlift @ 225

Handstand Pushups or Double Pushups

G - 8:33 @ 225 PU

Taegan - 9:10 @ 135 HSPU

Stanman - 13:50 @ 225 PU

Thomas - 3:55 @ 185 PU

Benton - 7:40 @ 225 HSPU (Big PR... Still not too good)

Well, Friday fun day was pretty awesome. Part A was intended to be a warm up for part B. G's shoulder was bothering him so he did regular push ups instead which probably were not any easier. Thomas was literally on fire when he did his. He is a monster... now he needs to get stronger. Once that takes affect he will probably decide he wants to go pro at something. We tried to have that Grant kid do the workout with us. He looked like a pretty strong guy with his chest puffed out and what not so I figured he could handle it... I'll look for the last time we did this workout and link it to this one so you can go back and check your times and what not. It should be noted that most of you used much heavier weights for the deadlifts. I am pretty confident that everyone got faster though. 

PM WORK

A. BS @20X1; 10sets of 2 rest 45sec btw sets 60-70% of 1rm 245 every set
B. OHS @ 41X1; 3, 3, 3, [3,] [3]; last two sets tough rest as needed  115 to 165
C. 1-10 unbroken Pullups for time 3:37

+10min cap

Row 2k remainder of time amrap KB snatch alt hands every 5 reps 1.5/1pd 41 KB snatch 


I am ridiculously sore and do not want to workout ever ever again. never. We are going Monday... not at 6:00 for once. It is going to be just like old times. Let me know what times work for everyone. 

Thursday December 19 (Week 18)

WOD: Project Help G get 25,000 PushUps

A: 2 Squat Clean EMOTM x 10 (Rest no longer than 10 Second) 

B:
Max Pullups
Rest 2 minutes from when the last person is done.
Max Pushups
Rest 2 minutes from when the last person is done.

x 3 Sets

  

Wednesday December 18 (Week 18)

Pretty Cool Picture. 

WOD: PRE FINALS / WAKE UP WOD

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

A: Split Jerk from the rack 2.2.2.2
225, 235, 235, 235 (2 Rep PR)

B: 5 Rounds for time

15 Wall Balls

10 Double Unders 

5 Push Press @ 135* Under 5 minutes buys lunch

*Complements of Angelo Fosco #CFGravity

Benton - 5:25
Taegan - 9:00
Justin - 4:55 
G - Suckoit!
Tom - 7:55
Stanich - Did fine

Probably a two rep max for me on the jerk. Goal was to go sub 5:00 in the metcon but my wallballs are super slow for some reason. Dewing's son showed. He didn't seem to have a problem with the new person workout. It should be noted he is a cross fit trainer / college student. Hopefully he shows up again and gives us some tips and what not on what we can do to get stronger. It was a brutal way to start the morning. I have also decided to not change and am giving my final in shorts and Olympic weigh lifting shoes. It is a good day. Going Thursday and Friday then we will see about winter break. Good luck on finals everyone!! 

PM WORK

As many rounds in 12 min @ 80-90%:

3 wall walks

250 m row

2 bar MU

rest walk 6 min

As many rounds in 12 min @ 80-90%:

3 burpee high box jump sd

25 unbroken DU

1 rope climb 20'

Did both workouts. I can't remember how many rounds but I tried to keep moving throughout the workout. Maybe 5 + 3 in the first one and 6 even in the second one. The rope climbs were the toughest thing I have done in a while. I can't get the clamp with my legs so it is basically me climbing the rope with my arms and muscling it up to the top... Not a lot of finesse involved. 

Tuesday December 17 (Week 18)

AM: Basketball 

PM: Gravity Garage 

A. emom - 16 min

odd - Hang Power Snatch x 2 (155) 

even - 10 GHD Situps

B. emom - 16 min

odd - KBS russian tough x 10 (82lbs)

even - 1 Strict MU + 7 ring dips

C. emom - 16 min

odd - DL TnG x 3 tough 275

even - 10 Burpees AFAP Averaged about 25 Seconds

This damn workout took forever!!! Like like a whole hour. But I got through it. All but 1 of the muscle ups were done strict with a false? grip. Feel pretty good about that. The deadlifts were not as heavy as they could have been but I was pretty tried from the KB Swings (Note: Russian KB Swings go to your eyes, American KB Swings go over your head. No picture today. Hopefully we can get a good one tomorrow. 

Monday December 16 (Week 18)

Look at that Sweater

WOD: Just Like Old Times

Attendance: Benton, G, Stanich, Old Abbi, Powers, Thomas
A: Front Squat 2, 2, 2, 1, 1; Rest 3 Minutes
275, 285, 295, 315, 325 (PR) 


B: 10 Minute AMREP
  8 Burpee
  8 TTB
  8 Shoulders to Overhead (95)

Arnold: 5 + 8
Stanich: 5
Abbi: 6
Benton: 7
Thomas: 7
Powers 6 + 16

Welp, we had some old people show up. It was a really good one. The toes to bar were probably the toughest. Most of used the prescribed weight which was great. Thomas was on the ground for a little while after the workout... that means it must have been a good one. 

Day off tomorrow. Wednesday it gets real... Enjoy the rest of the day. 

Semester 1 Week 18

GO TIME

Monday: 

A: Front Squat 2, 2, 2, 1, 1; Rest 3 Minutes

B: 10 Minute AMREP
  8 Burpee
  8 TTB
  8 Shoulders to Overhead (95)

C: AB Time

Tuesday: PM Work

A. emom - 16 min

odd - HPS x 2 moderate weight waveload

even - 10 GHD situps

B. emom - 16 min

odd - KBS russian tough x 10

even - 1 MU + 5-7 ring dips

C. emom - 16 min

odd - DL TnG x 3-4 tough

even - 10 burpees AFAP

Wednesday:

TBA

Thursday:

TBA

Friday: off

Saturday December 14 (Week 17)

Can you find Brito?

Special Holiday Wod 

Attendance: Benton, Thomas

A: Every 3 Minutes

3 Front Squats 225-245, 135/155
10 Front Rack Lunges 135 65/75

    

B: 

15, 12, 9

PC @ 115

Burpee

Benton: 4:00
Thomas: 4:05

Extra Credit workout. I taught Thomas how to shoot today. He has spent way too long doing the 5th grade fling. It was fun to get in here on a day off and not have any where to be. Stay tuned for various Holiday WOD's. 

Thursday December 12 (Week 17)

Random Picture Thursday

WOD: High Shorts Thursday 

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

A. Emom 5 min: Back Squat x 1 rep @ 90% 315, 325, 335, 335 

B. 4 sets - Amrap PC + J (135#) in 45 seconds; rest 90 seconds 8, 8, 10, 7

Thomas: 13, 10, 10, 11

For Time

20 KB swing 50

30 burpees

40 walking lunges

50 Wall Ball Shots (20#)

80 DUs

Thomas: 9:23

G: 10:23

Bradford: 9:46

Taegan: 9:10

Stanich: 9:20

Benton: 7:09

These are the dark days of fit club... Quite, Cold, Lonely, Kettle Bell Swings. These are just some words I would use to describe how I'm feeling (It should be noted that the above line was a joke).  Here are the highlights:

   1. Stanich needs a better nick name. I'm thinking "Stany" or "Stanie the Manie..." It's a work in progress. 

   2. Everyone needs to ask for a jump rope for Christmas, regardless of you religious affiliations. Everyone should be able to do double unders by the time second semester rolls around. That gives you lots of time to practice. 
    3. We need a really heavy KB to do swings with. At least 70lbs. Thomas, this is where you come in. 
    4. Enter your favorite December 12th memory here. See you guys tomorrow. 

Tuesday December 10 (Week 17)

New Life Blood for Afternoon WODS

WOD: Benton Sleepy Time

Attendance: G, Stanich, Bradford, Taegan, Thomas, New Abby? 

Back Squat:  3 3 3 3

25 Second Hand Stand Hold

 Rest 3 Minutes

Air Force: Get Excited 

20 Thrusters 95/65
20 Sumo deadlift high pull 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65
Every Minute on the minute do 4 burpees 
*12 Minute cap

Welp, I wasn't there... but I heard that it was really good. It was the best workout of the week... and I missed it. Maybe I should go to bed earlier or something. In any case, I will hit the highlights of the morning. Thomas and Bradford really worked hard, Stanich asked between 3 and 7 questions, Taegan got caught Taeganing between 3 and 11 times, G didn't wear any sleeves and looked super jacked... An new Abby may or may not have been there. That should do it. 

PM Workout 

A: 2 EMOTM T&G Power Clean (Start at 135 and go up 10 lbs every minute) 245 (PR)

B: 3 Rounds max Pull Ups (Rest 2 minutes) 30, 24, 21 

C: EMOTM x 12

    4 Power Snatch

    5 Over Bar Burpee and 25 double under

   10 Cal's on the air dyne Done

D: 8 Minute AMREP 

    2 Wall Walks 

    4 Chest to Bar Pull Ups

    8 KB Swings (55)

   20 Lunges Kept going (5ish rounds)

E: 8 Minute AMREP 

    5 Box Jumps (36")

    10 Wall Balls

    15 Cals on the air dyne 4 rounds + 5 Wall Balls

This was probably the longest workout I have ever done... Well crossfit workout anyway. That's about it I guess. Enjoy the day off. See everyone for a crazy WOD Thursday. 

Monday December 9 (Week 17)

#Twinning

Farmers Walk / Run 

Attendance: Benton, G, Stanich, Taegan, New Abby, Bradford, Thomas

Shoulder Press: 5 5 5 5 Rest :90 145, 155, 155, 155
Weighted Pull Ups: 5 5 5 5 Rest :90 +45

3 Rounds for time
20 Shoulder to Over Head @95 / 75 / 45 lbs
50m Framers Walk

Taegan: 7:20
G: 6:50
Benton: 3:16
Thomas: 4:50
Stanich: 5:40
New Abby: 5:20
Bradford: ACT Class

Pretty Fun one this morning. We started with strict press and pullups as an appetizer and then moved on to the metcon which I was pretty excited about. The farmers walks were pretty darn difficult. I enjoyed them but everyone else looked like they wanted to die (Taegan I'm looking at you) See everyone tomorrow. 

Lastly, I asked G about taking the next week off... He looked at me like i was an idiot... so I guess we are making one more final run next week. Don't know about break yet. We will figure it out. 

Semester I Week 17 (Last Week of Fit Club)

Monday:
Shoulder Press: 5 5 5 5 Rest :90
Weighted Pull Ups: 5 5 5 5 Rest :90

3 Rounds for time
20 Shoulder to Over Head @95 / 65 lbs
50m Framers Walk

Tuesday: 

Back Squat:  3 3 3 3
25 Second Hand Stand Hold
 Rest 3 Minutes

Air Force: Get Excited 
20 Thrusters 95/65
20 Sumo deadlift high pull 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65
Every Minute on the minute do 4 burpees 
*12 Minute cap

Thursday: 

A. Emom 5 min: Back Squat x 1 rep @ 90%

B. 4 sets - Amrap PC + J (135#) in 45 seconds; rest 90 seconds

C. Complete as many reps as possible in 3 minutes of:

20 KB swing (2pd)

30 burpees

40 walking lunges

50 Wall Ball Shots (20#)

80 DUs

 

Rest 5 

 

for time:

20 KB swing (2pd)

30 burpees

40 walking lunges

50 wall ball shots (20#)

80 DUs

Friday: 

Dead Lift: 

   3 @50%

   3 @75%

   3 @85%

   3 @90%

   3 @ 95%

   3 @ Test 1 Rep Max 

For Time: 

100 Double Unders 

50 Thrusters @ 45 / 33

100 Double Unders 

Saturday December 7 (Week 16)

Saturday WOD

:30 Seconds Air Dyne 

:30 Seconds Walk 

x 12 sets 181 Cal's 

Rest 2 minutes 

30 Seconds Air Dyne 

:30 Seconds Walk 

x 12 sets 192 Cals

PM Session 

12 Minute Timer 

1200m row

50 Toes to Bar 

AMREP Double Under 

214 Double Unders (Pretty lame)

Thursday December 5 (Week 16)

WOD: Over the bellybutton Thursday: 

Attendance: Benton, a tired G, Stanich, Taegan, Bradford. 

A: 1-1/4 Back Squat @ 30x1; 4, 4, 4 Rest 3 Minutes 185, 225, 275

B1. Close Grip Bench Press @ 30x2; 5, 5, 5; Rest 90seconds 195, 205, 225

B2. Pendlay Row @20x1; 8, 8, 8; Rest 2 minutes 135, 135, 135

C. 15, 12, 9 for time

Over head Squat (115)

Burpee 6:18

I am sitting in at the Math Team Meet right now blogging pretty hard. Thomas and Bradford are here... they look super focused. Anyway, G had his shorts hiked way way up for some reason so we all decided that it would be a good idea to do the same. I mean these things were high... super high. They were almost inappropriately high. Energy was down this morning. The amrep thing was super slow. Probably should have been around 4 to 5 minutes. Stanich is leading the workout tomorrow. To get everyone excited, above I have a video of our escapades in Wal-Mart. Pretty impressive if you ask me. If you listen closely you can here an old lady say, "not bad..." 

See everyone tomorrow 

Wednesday December 4 (Week 16)

Extra Credit

A: EMOTM x 24 Minutes

3 Muscle Ups
12 Over Head Lunges (45 lbs)


B: Work on Butterfly Pullup 

Did it. No misses on the muscle ups at all which was nice. All of them were unbroken. I also got to work on the butterfly pullup. This was the first time I actually felt like I was kind of on the right track. I'll try again tomorrow. Nice easy workout to do on the off day. 

Tuesday December 3 (Week 16)

WOD: Yelling, Carrying On, and Other Shenanigans  

G's PR Back Squat

Attendance: Benton, G, Stanich, Thomas, Bradford, Taegan... That's it. 

A: Back Squat @30x1; 2, 2, 2, 2, 2 Rest 3 Minutes Worked up to 295

B: EMOTM x 12 

     6 Thruster @ 95

     6 CTB Chin UP

C: 2 Sets 

     10 Straight bar curls @ 95 

      AMREP Incline Curls (Rest 1 minute)

Shout out to G for squatting 245 for 2... that's a PR. Snapped a picture of it... no big deal. Also, Taegan was squatting 165 which is way over her body weight (i'm actually assuming that... I don't know Taegan's body weight). We made sure to end today with a meat session involving lots of bicep curls for girls... or guys. Sleep in tomorrow and we will see some of you on Thursday for more CF fun. 

Highlight of the day: We made a high-five video after the workout today. It is a public service announcement designed to educate people on the proper way to high-five during a crossfit workout. Video to come.  

PM Work 

7 Rounds for time: Rest 1:1

5 Toes to Bar
10 Burpees
20 Double Unders 

11:16

Did every set in about 50 seconds. It was hard keeping track of how long things took. Felt pretty tired by the end I guess.  

 

Monday December 2 (Week 16)

Thomas Meating-out

WOD: G and Stanich's First Go at Workout Design 

Attendance: G, Stanich, Bradford, Taegan, New Abby (Abby with a Y... still working out the name) Thomas

A: 15 Minutes build to max clean 

B: 21 - 18 - 15 - 12 - 9 - 6 - 3 

    Push Up 

    Sit Up 

    5 Pullups Between each Set 

I was in Madison for some school conference. Here is what Stanich emailed me regarding today's workout: 

  

I did my 21 and 18 on the GHD machine... It hurt bad, did the rest on the floor. Also, the GHD machine is broken, G told me Taegan broke it on Black Friday. She mush have been pissed about missing out on some great deals... Taegan was training new Abby in cleans. Thomas was doing and awesome job, and Bradford was KILLING IT on the cleans 

-Stanich 

Semester 1 Week 16 Training

Monday:

A: 15 Minutes build to max clean 

B: 21 - 18 - 15 - 12 - 9 - 6 - 3 

    Push Up 

    Sit Up 

    5 Pullups Between each Set 

Tuesday: 

A: Back Squat @30x1; 2, 2, 2, 2, 2 Rest 3 Minutes 

B: EMOTM x 12 

     6 Thruster @ 95

     6 CTB Chin UP 

C: 3 Sets 

     10 Straight bar curls @ 95 

      AMREP Incline Curls (Rest 1 minute) 

Thursday:

A: 1-1/4 Back Squat @ 30x1; 4, 4, 4 Rest 3 Minutes 

B1. Close Grip Bench Press @ 30x2; 5, 5, 5; Rest 90seconds

B2. Pendlay Row @20x1; 8, 8, 8; Rest 2 minutes

C. 15, 12, 9 for time

Over head Squat (115)

Burpee 

Friday: 

A. 1 Power Clean, 1 Push Press, 1 Split Jerk x 2 Rest 90 seconds 5-6 Sets 

B. 4 Sets Rest 4 minutes

    15 Wall Balls

    15 Chin Ups 

    50 Double Unders  

    25 KB Swings