Friday January 31 (Week 4)

PM: Gravity Map Session 

A: For time: 

20 Thrusters @ 95

15 Pull Ups

10 Bar over Buprees 

5 Toes to bar

20 Power Cleans @ 95 

3:00, Got through everything unbroken 

Rest 10 minutes

10 minute AMREP

50 Snatch @ 65 

50 Double Unders 

50 Wall Balls 

50 Double Unders 

232 (1 Round plus 32 Snatch) 

I really paced this one out. Tried to control breathing and break things up as I went along. Probably could have gotten though The next set of double unders if I pushed it. Did snatches in sets of 10 for a while then sets of 5. Did wall Balls in sets of 10 for the whole time. If I had a few days rest I think the wall balls could have gone unbroken. Day off tomorrow... 

Thursday January 30 (Week 4)

Fit Club 

A: Bike Time... 

     2 Minute Ride 

     1 Minute KB Swing 

     1 Minute Prone of some kind x 5 (20 Minutes of work) 

B: Fun time!!!

     7 Minute AMREP Burpees (Extra credit... #toughie) 

I know... we have to ride a bike.... I know .... it's not an airdyne.... I know you miss G. We are all going to get through this together. 

    

Wednesday January 29 (Week 4)

FIT CLUB

A: Back Squat 4 Sets of 3 @ 30x1 Tempo (Rest 2 Minutes)

B: 15 Minute AMREP 

     10 HR Pushups 

     15 Box Jumps or Step Ups (Low Box)

     40 Single Unders (Work on jumping high and keeping your body stable) 

Everyone did great... Taegan may have been laying on the ground for a few minutes there... no big deal. Stanich and Tom got through 10 sets and were on their 11th round of box jumps... I did a great job doing nothing and laying around. New thing: punch Tom in the stomach. Trying to teach him to keep his abs on all of time... so far training is not going too smoothly. 

Who ever though you would miss a hand so much? 

Benton 

A: Fran: 21 - 15 - 9 

    Thruster @95

    Pull Up 3:57 (PR)

Rest 15 Mintes 

B: 15 - 12 - 9 

   Power Clean @115

   Burpee 

Rest 10 Minute

C: 10 Minute AMREP 

    Row 300m 

    10 KB Swings (Big Boy)

    10 HR Pushups

Spent a long time getting ready for Fran... Ran out of time. It's actually a good thing because I was really out of breath for a long time. Actually I didn't really feel better until I was out of the gym which is very rare. Must be getting sick or something. Either way I just ate a Huge Plate Of Pancakes just for good measure. Fitness room tomorrow... Crossfit. 

Monday and Tuesday Week 3 (COLD DAYS) January 27/28th

Monday @ LT

A. Clean and Jerk – build to a heavy single in 15 min Built to 255 (10 lbs off pr)

B.  3 position power clean – floor, below the knee, mid thigh; 1.1.1 x 5; rest 2 min All with 185

C. 1 attempt – Max Effort HSPU 12 Bad wall

+

20 min amrap:

3000m row

400 DUs

amrap Bar Muscle Ups in time remaining. 5 Bar Muscle UPs 

Did the Row in 12 minutes (pretty tough... need to condition more) Did the double unders in sets of 50 took probably 10 to 20 seconds between sets... not good. Life Time got some new olympic weightlifting stations... they are pretty sweet. Crossfit... 

Tuesday @ Gravity

A: 1 Back Squat @ 93% of 1 Rep Max 325, 330, 335 

     3 Sets rest 2 Mintues 

B: 1 Clean 2 Jerks Every 2 Minutes for 10 minutes 

     Built from 205 to 245 (failed the second jerk on last set... arms gave out... it was weird 

C: 10 Minute AMREP 

     5 Toes to bar

     10 Over Head Squat @ 115

     15 Double Unders 7 + 5 double unders 

I stared part C doing 20 double unders... not a big deal but I probably could have gotten through the 8th round. So that's kind of annoying. Really good stuff this evening. Looking forward to the rest of the week. Any week with the first 2 days off is a good week by me.  Crossfit

Weekend Training January 25-26 (Week 3)

10:00 AM Saturday 

Part A: Max Effort

45 Seconds Power Clean @ 155

45 Seconds Bar over Burpee 

Rest 5 Minutes x 2 

15 in everything for all sets

15 Minute AMREP 

20 Air Squats 

3 Wall Climbs 

10 KB Swings @ 55# 9 rounds + 20 

Need to get better at the max effort stuff. Mental Midget... Discovered Im pretty fast at wall climbs. Shot right up there. It was pretty easy sprinting up the wall because we only had to do 3. I am sure if there were sets of 10 or something things would have gotten much harder. I tried to pace out the KB swings and airsquats. Need to make sure my chest is staying up and I'm getting deep enough in the air squats. Also, I need to get my head through in the KB swings. Free week at Life Time coming up. Looking forward to seeing the old gang... Crossfit

Friday January 24 (Week 3)

End of the Week Fun 

3 Minute Running Clock 

   10 Muscle Ups 

   Max Row with time left 

Rest 4 Minutes x 4 Sets 

326m, 300m 180m 102m

I really suck at rowing. Got 6 muscle ups in a row which was pretty good. I think my PR is 7. Should have warmed up a little better and gone for 10 in the first set. Might have been able to get a PR at least. Anyway... Crossfit... 

Thursday January 23 (Week 3)

Mini-Monster Hungry!! Nomnomnom

WOD: Toughie 

A: For time
   30 KB Swings
   60 Wall Balls
   30 KB Swings

Rest 10 Minutes 

B: 10 Minute AMREP 
1 Front Squat from the ground @ 135
1 Tall Box Jump 
1 Burpee

Build 1 Rep Per round
Haven't trained since Saturday... I'm hungry!

New Abby - 5:00, 7+5 (35goblet)
Benton - 3:57, 6+16 (135 Front)
Elliote - 5:00, 6+7 (35 Goblet)
Stanich - 5:00, 6+2 (95 Front)
Tommy - 4:37, 7+4 (95 Front)
Bradford - 5:25, 6+15 (95 Front)
Bobo - Messed Up, 6 (95 Front)
Taegan - 5:16, 5+15 (75 Front)

Highlights: 
1. Taegan did not break the bar at all today... or the GED machine
2. G got married 
3. Bobo did 60 kb swings for the last set for some reason... check the blog Bobo... 
4. Fill in your favorite memory.

Wednesday January 22 (Week 3)

No-Show Taegan

ManMakers / StrongWomanMakers 

Attendance: Benton, Stanich, Elliote, Tommy, Brad, Jess, Maddie, Robert 

8 Minute AMREP

1 Man Maker
5 Reverse Burpees / 10 Situps
2 Man Makers
5 Reverse Burpees / 10 Situps
... and so on

New things: 

1. We now have a quite board. Which is awesome. 
2. The fitness center is where all of the fun is had. I get to ride the bike and yell at people... its awesome. 
3. Robert showed up which was awesome. He was making the Man Maker face... It looked painful 

Tomorrow is going to be awesome. See you guys there!

Tuesday January 21 (Week 3)

WOD: Drawing a Blank

Stanich, Brad, Bobo, Thomas, Elliote, Jess, Taegan, New Abby, Benton

A: Deadlift Cluster 3.3.3.3 (rest 10 Seconds between sets) 

Rest 3:00 x 3 Sets 

B: For Time:

21 - 15 - 9 

Box Jump 

Wall ball 

Highlights:

1. Bobo Learned how to dealdlift 
2. Stanman was yelling a lot 
3. That's pretty much it 

Thursday January 16 (Week 2)

 Inappropriately mellow song Thursday

 Attendance: Benton, Taegan, G, Stanman, Thomas, New Abby, Maddie, Jess, Bradford (9)


A: EMOTM x 10 Split Jerk (build) Built to 235
B: 6 Sets every 75 Seconds
    3 Touch and go Power Snatch All Snatches done at 145 (Easy worked on form)

C1. AMREP 1 minute Toes to Bar; rest 90 seconds
C2. AMREP 1 minute Hand Stand Pushups; rest 90 seconds 15, 20
x 2 rounds

Highlights:

1: Taegan and Thomas broke the bar
2: Some people learned how to split snatch (we don't do that very often)
3. We had to awkwardly finish our workout with the gym class next to us. They were doing the P90x ab workout... well some of them were. 
4. We all discovered what a wall walk was... Stanich is leading tomorrow. I better hear yelling! 

#immaturefridays  

Tuesday January 14 (Week 2)

Matt Powers/ Dr. Who

WOD: Punishment for Sleeping In 

Gravity Work 

For Time:

100 Double Unders 

50 Wall Balls 

25 Burpees 

4:21 

Rest 10 Minutes 

For Time 21 - 15 - 9 

GED Situps 

Pull Ups 

Overhead Squat @ 95 

8:21

I couldn't breathe at all today. Slept in this morning which was a pain in the neck. Things did no go very well throughout the day. Take aways

1. Get lots of sleep so as to not miss the workout 

2. Thats it. 

The picture above is one of Matt Powers and I. I am kind of freaked out because my body looks exactly like my father's. This may mean I am getting old. 

Monday January 13 (Week 2)

WOD: GET SOME DAY I

Attendance: Benton, Stanman, G, Abby, Bradford, Thomas, Taegan, Bobo, Sara, Elliott, Jess (11)

A Young G

A: Build to Heavy Push Press (In 10 Minutes) Built up to 185 (Easy)
B: 45 Seconds Amrep Clean and Jerk
     1. @115 Rest 90 Seconds 12
     2. @ 135 Rest 90 Seconds 8
     3. @ 155 6ish

C: 8 Minute AMREP
     1.  4 Box Jumps
     2. 6 HR Pushups
     3. 8DL @ 135
     4. 30 Double Unders

Thomas: 4+12 (Sub front squats @ 95)
Elliott: 6 
Jess: 4
Stanman: 5 (first 2 sets were DU, Last 3 were 60 singles... He hates him some double unders) 
Sara: 6
Benton: 8+3 (Only 20 doubleunders because he forgot his own workout) 
Abby: 6+2 
Taegan: Hurt neck / Counted for Benton (thanks Tag!) 


Highlights: 

1. Rope-less jump roping. (We will hand out jump ropes next time) 
2. Taegan hurt her neck... I had to yell at her to stop other wise she would have kept going (sorry Taegan!)
3. Sara, Jess, and Elliott learned how to deadlift which is always a good move. 
4. Thomas used the big box 
5. We listened to really really loud music.... like it was super loud. 
6. Post workout meeting
7. Sara woke up on time... 

Semester 2 Week 2

Monday: 

A: Build to Heavy Push Press (In 10 Minutes)
B: 45 Seconds Amrep Clean and Jerk
     1. @115 Rest 90 Seconds
     2. @ 135 Rest 90 Seconds
     3. @ 155

C: 8 Minute AMREP
     1.  4 Box Jumps
     2. 6 HR Pushups
     3. 8DL @ 135
     4. 30 Double Unders

Tuesday: 

A: EMOTM x 10: 3 Muscle Ups / sub 2 wall walks / sub 6 push ups
B: Front Squat @ 20X1; 5,5,5,5 rest 3 Minutes


C: 6 Rounds for time
    1. 7 Chin Ups
    2. 5 Thrusters @ 135
    3. 3 Burpee


Thursday: 

A: EMOTM x 10 Split Jerk (build)
B: 6 Sets every 75 Seconds
    3 Touch and go Power Snatch

C1. AMREP 1 minute Toes to Bar; rest 90 seconds
C2. AMREP 1 minute Hand Stand Pushups; rest 90 seconds
x 3 rounds


Friday: 

A: Back Squat @ 20x1; 2,2,1,1 Rest 2 Mintues
B: EMOTM x 10 Mintes
    1 Power Snatch (Build from 50 percent)
C: 6 minute AMREP
    1 Squat clean and jerk
    20 Double unders
    2 Squat clean and jerk
    20 Double Unders ... and so on.

Thursday January 9 (Week 1)

New Person Workout 

Attendance: New Abby, Benton, G, Stanich, Elliott, Sara, Maddie, Jess, Bobo, Bradford, Thomas, Taegan

Remember Summer?

10 - 15 - 20 - [25] - [[30]]

Burpee 

Wall Ball

KB Swing / Dead Lift @135 20:19

There were a lot of people there... I mean a lot of people there. We had 12. I didn't work out because I did the workout last night. It was torture. Judging by the faces of some of the people at FitClub this morning, I would probably guess that most would agree with me. High Lights 

1. Lots of new people. Whenever we have new people we like to do a really hard workout to make sure they are all in. We figure out pretty quickly who wants to work and who doesn't. 

2. Taegan threw up. It was awesome. She is still having a hard time keeping her motor going, but is getting better each day. You don't get better at things when you are comfortable. You get better at things when you want to quit and give up. 

3 Thomas ripped his hand open. Again... It was awesome. 

If you are a new person, try to make sure that you are doing things with good form. It going to take awhile to learn all of the moves that we do. Start light and make sure you are doing everything with perfect form. Then we can start adding speed and weight once we get our foundation set. Good job. Stanman is leading tomorrow. Have fun!

Tuesday January 7 (Week 1)

Snow Day Day II 

A: EMOTM Clean and Jerk (Build) 245 was as high as I got (20lbs off pr)
B: 3 Rounds for time

600 × 782 - sports.yahoo.com

    20 Box Jumps
    15 Toes to Bar
    10 Overhead Squat @ 135 

8:29ish 

The goal was to get this done in under 7 minutes which would have been pretty fast. Spent a lot of time in between sets making sure I didn't totally gas myself. Probably went at it at about 85 percent. it was also after a day of sitting around my classroom dreading tomorrow... dreading is the wrong word... looking forward to. There it is. See everyone tomorrow bright and early and what not.

Monday January 6 (Week 1)

COLD NO SCHOOL WOD

A: Back Squat 4 Sets of 4: 20x1 @ 70%

     280 for all sets (Easy)

B: 8 Minute AMREP

     8 DL @ 155 / 95

     8 HR Pushups 

     25 Double unders 

9+3

I think I am stronger with pants on... It is a strange but true phenomenon. No school again tomorrow. Pretty crazy! Enjoy your days off.