Thursday February 27 (Week 8)

Fit Club 

Open Workout 13.1 (With C & J) 

17 minute AMREP 

40 Burpees to a 6 inch target 

30 Clean and Jerks @75 / 45 

30 Burpees 

30 Clean and Jerks @ 135 / 75

20 Burpees 

30 Clean and Jerk @ 155 / 100

10 Burpees 

AMREP Clean and Jerk @ 210 / 120 

You just go until the 17 minutes are up. Work on pacing it. We will go in groups of 2 tomorrow. It is going to be real tough. 

RESULTS: 
Thomas - 120 Total Reps
Benton - 150 Total Reps 
Stanich - 121 w/ 95 C&J
Taegan - 115? Total Reps 
New Abby - ? 
Bradford - Timer 

Did about 10 Reps less that I should have... it was very difficult. Open workout is posted tonight. Get excited. 

Tuesday February 26 (Week 8)

Fit Club 

5 Minute AMREP 

7 Power Clean @ 95

7 Toes to bar 

10 Minute AMREP 

5 Power Clean @ 75

7 Shoulders to overhead 

9 KB Swing

Benton (Box jump Binanza) 

A: EMOTM 

   1 Power Snatch @ 185 All 6 rounds @ 185 (no misses)

B: 3 Rounds for time 

    5 Shoulders to overhead @ 115

    10 Dead lift @ 115

    15 Box Jump 3:47

Rest 3 Minutes 

C: 3 Rounds for time 

    10 ground to over head @ 75

    15 Box jumps 4:08

Rest 3 Minutes 

D: 3 Rounds for time 

    15 Ball Slams 

    15 Box Jumps 3:08 

Thought this one would be harder. The snatch went pretty well. Need to work on starting position a little bit and catching (I catch with my feet kind of wide... not the strongest position to be in) Anyway... The second part was fun. I had to deal with the gym d bags a little bit but other than that things went good. 

Monday February 24 (Week 8)

New Game - Foil Ball
We played for about an hour and a half the weekend at the
Math Team Regional Competition.  First time in a long time
I wasn't the nerdiest person in the room. 

Fit Club 

Attendance: Stanich, G, Elliott, Abby, Brad, Taegan, Thomas 

A: 10 Minute AMREP 

   15 Over bar burpee

   15 OHS @ 95

   15 OBB

   15 OHS @ 115 

   15 OBB

   15 OHS @ 135 

   15 OBB 

   AMREP OHS @ 155 150 Total Reps (got through the 15 burpees before the set of 155 OHS's)

*Note: Deadlifts can be subbed for OHS. Add 20 LBS (115, 135, 155, 175) 

Rest 10 minutes 

B: EMOTM 10 Minutes 

   4 Unbroken Muscle Ups / Burpee Pull ups 4, 4, 4, 3, 3 (Failed on the 4th rep the last 2 sets) 

First part went alright, no one did over head squats though. There was a combination of dead lifts and back squats in substitution of them. Additionally, some people did GHD sit ups and various forms of burpees instead of over bar burpees. It was still a good workout nonetheless. Maybe because it was just Monday, but everyone seemed out of it for the second part. I ended up doing burpee box jump pull ups which was a weirdly tiring combination. It felt like I was just hopping all over the place the entire time. We went for the 10 minutes, did the cheer, and headed our separate ways. This message is brought to by Stanich's computer in corporation with late start free time. 
                                                         - Tommy Boy (1995)   


Dang... I have been slacking on both the blog and in real lift. Just figured out that that open starts this weekend. The first open workout is going to be posted on Thursday. We might do the workouts on Friday for fun. I am going to do them at the CF Gym Sunday afternoons. It would be cool if a few of you signed up (even though your probably can't because you are all student athletes.) Maybe Thomas can do a little investigating and let us know. About to think of a fun one for tomorrow. Hopefully some of the B ball guys start showing up again. We are going to talk about goals tomorrow as well. 

Thursday February 20 (Week 7)

Fit Club 

A: Build up to a heavy Squat in 10 minutes 

B: Build to a heavy set of 3 thrusters from the rack in 10 minutes 

C: 12 EMOTM 

     2 Power Cleans @ 185 

     1 Thruster @ 185    

Wednesday February 19 (Week 7)

Extra Credit

 Every 2 minutes for 30 minutes 

   3 Muscle Ups 

   30 Double Unders 

   Down and Back Drive / Layup

Tuesday February 18 (Week 7)

FIT CLUB 

Part A: 15 - 12 - 9 

   Burpee to tall bar (6 inches above hands) 

   Toes to Bar 

Rest 5 Minutes 

Part B: 12 - 9 - 6

   Handstand Pushups 

   GHD Situps 

First time working out with the fit club in about a month... It was pretty fun. Also, I learned today that Stanich has given up on wall balls and squats. They are no longer a thing he does... period. Also, some punks on the track team told Taegan she didn't know how to work out... Pretty funny. If there is one thing Taegan knows how to do it is work out. Extra credit tomorrow. Wondering how many people are going to show up. 

Boom

Saturday February 15 (COMP)

Congrats to Angelo
3rd Place Finish Today

Galt Games

Workout 1: 
Build to a Max Snatch in 5 Minutes (Starting at 135) 195 (14th)

Workout 2: 
10-8-6-4-2
Burpee Box Jump (24'')
Clean and Jerk (155)
5:50 (7th)

Workout 3:
7 min AMRAP
3-6-9-12-15-18-21-etc.....

Wall Balls (m=20)
Pull Ups
KBS (m=70) 144 (18th)

Well, I spent all day there and got 10th place overall which I am pretty happy with. Did really well in workout number 2. Workout number 3 I got no reped a few times which was awkward. I wasn't getting the kettle bell over my head with straight arms. I had never heard of this standard before and it was super awkward. Kind of threw me off. I think I got though the sets of 15 and got 9 wall balls. After the comp we went out to dinner and I ate a number of scrumptious items.

Friday February 14 (Week 6)

Fit Club 

"Meat Head Friday" 

A1: 5 Negative Chin Ups (6 down Jump Up)

A2: 5 Negative Incline DB Bench Press (6 Down, x up) 

Rest 2 Minutes x 5 Sets 

ALL OUT! 

Down and Back Farmers Carry

15 KB Swings 

25 Buprees 

15 KB Swings 

Down and Back Farmers Carry

Benton

A: Ice, Yell, and Foam Roll 

Another type of bench workout, this must have been our lucky week! Today was the first time that I did incline anything so finding a good weight took a little time. I would imagine it was the same for others. The negative chin ups was also new. It was found that a thicker bar made these a lot tougher. We moved into the matted side room for the second part. This way we could not worry about dropping the weight and cracking a title or two. Since the room was small we ended up doing a 2 wave approach to this. G seems like he is getting back into the swing of things after dominating this one. Overall I would give this workout a 9.8/10. The video of my PR power clean is up. 

-Tom Tom

  Good Luck on Saturday Benton!!!

Wednesday / Thursday February 12-13 (Week 6)

Benton: 

AM B Ball Shoot around

PM: 

A: Work up to 1 Tough Set of 3 Back Squats got 3 @ 315 and 2 @ 335

B: 5 minutes to build to max snatch 185 then ran out of time. Should be able to get at least 190 in the tourney this weekend. 

C: EMOTM x 10 minutes 

    3 Touch and go Snatch @ 80% of B

    5 Pullups DONE @ 145 (GOT PRETTY HARD) Legs hurt and feel pretty oldish. 

Fit Club: 

Strength: Dead lift Cluster 4.3.2.1 Rest 10 Seconds x 3 Rest 3 Minutes 

Conditioning: 

3 Rounds for time 

10 Wall Ball 

20 Step Ups 

30 Push Ups 

Strength section of the workout went nicely. Everyone seemed to know what they were doing with the dead lifts. The next step for some people is to increase the weight. This was the first time in awhile that I did some dead lifts so I am expecting my back muscles to be a little sore tomorrow. The conditioning portion was done in the dust bowl which is the side room. That place needs to be cleaned pronto. For the workout things went fairly well. I was able to go unbroken up until the last set up push ups. The finishing times for most people were within one standard deviation of the mean. 

-Tom

Tuesday February 11 (Week 6)

Tan Pant Monday

Fit Club 

I: Strength 

Bench Press 5 sets of 5 (Rest 2 Minutes Between Rounds) 

II: Conditioning 

  

7 Minute AMREP 

3 - 6 - 9 - 12 - 15 - 18 and so on

Burpee 

Box Jump 

KB Swing 

   

Benton

A: For time

   15 Wall Balls

   10 Power Clean @ 155

   15 Wall Balls 

   10 Shoulders to Overhead @ 155

   15 Wall Balls 

Goal Under 4 minutes

B: 15 Minute AMREP 

   2 Burpee Muscle Ups 

   15 Cal's on the dyne (Aim for 30 Seconds)

Goal is above 10 sets

The bench part of the workout was something new. It felt weird to be stationary and do a workout, we are all used to more movement. Although it seemed lazy, it was still a good change in pace none the less. The second part felt a lot better. Things started to get tough going into the 12 rep round. I believe everyone finished above or around 12. I still had all the skin on my hands at the end of the KB swings which was definitely nice to see. There was an extra credit workout at around 5:00 p.m. before the Mr. ACHS contest. Two work outs in one day is something I could get use to. I was able to set a PR at 185 for power clean after the e.c. I still need to work on my overall form, though. 

       -Tommy

Monday February 10 (Week 6)

Default Picture

Fit Club

Attendance: Stanich, Brad, Bobo, New Abby, Thomas, G, Benton, Taegan 

7 Round Partner WOD 

7 Power Clean @ 95

7 Front Squat @ 95

7 Toes to bar 

7 Shoulder to Overhead @ 95

While you are resting you partner is going... 

While your partner is going you are resting... 

Tough one this morning. I was really convinced that two waves was the way to approach this......that didn't work for too long. There was a surprise forearm workout that was hidden in the toes to bar. We also got yelled at by he who should not be named for not cleaning up. Brad and Bobo had to leave right after to get to their ACT class. I hope it was worth their time. Afterwards there was a nice stretch session under the canopy of fatalities.We came up with the idea of a crying room in the girl's bathroom. We'll see if that idea goes anywhere. I took a nap in Stanich's room before school started. I woke up to the surprising scene of two dinosaurs fighting, the T-Rex won in case you were wondering.

                                                                                                  -Thomas Furlong 

Sunday February 8 (Week 6)

Sunday Session 

(Wake Up at 5:30) 

A: Shoot on the gun for an hour or so 

B: Church 

C: Lifetime work 

7-6-5-4-3-2-1 Back Squat Stopped at 4... figured I would get lots of back squatting in. 

7 rounds rest 90 Seconds 

7 Power Clean @ 125

7 Front Squat @ 125 

7 Toes to Bar

7 Shoulders to Overhead @ 125

FAST!!!

Done... Wow.... Very tough. Fitclub is going to be a joy on Monday!

Thursday February 6 (Week 5)

Fit Club 

A: 12 Minutes

      Build to a tough 5 rep back squat / deadlift 

B: EMOTM 

     2 Power Clean Touch and go 

     3 Front Squat 

C: For Time: 

    20 Burpees 

    40 Lunges

    20 Burpees

Gravity: 

A: 13.1 (17 minute AMREP)

40 Buprees to a 6 inch target

30 Power Snatch @ 75

30 Buprees to a 6 inch target

30 Power Snatch @ 135

20 Burpees 

30 Power Snatch @ 165 

10 Burpees 

30 Power Snatch @ 205 

Made it to 20 Buprees plus 7 PS @ 165 (6rep PR from last year) 

B: 10 Minute AMREP 

1 Rope Climb 

45 Seconds on the air dyne Got about 6 rounds in. 

Rope Climbs are very very hard for me. For some reason I can't get the clamp down with my legs. Now my ankles are all torn up.... rough life. 

Tuesday February 4 (Week 5)

Fit Club: 

A: 10 Minute AMREP 

      5 Shoulders to Overhead @ 115

      10 Deadlifts @ 115

      15 Step Ups @ 24inches

Rest 5 Minutes 

Core Work!!! (TBA)

     

Monday February 5 (Week 5)

Fit Club 

A: Back Squat: 3, 3, 3, 3 (Rest 2 Minutes) 

B: 6 Rounds rest 90 Second between rounds 

    15 Box Jump 

    10 KB Swing 

    5 Strict Pull ups 

Get some!

PM Session: 

13.4

3 Clean and Jerk @ 135

3 Toes to bar

6 Clean and jerk 

6 Toes to bar... and so on: 

82 (Up from 75) Lots of resting. Need to go after it. 

15 Minute AMREP 

1 Burpee Muscle Up 

Row 200 M

6 Handstand Push Ups 

Row 200 M

5 Rounds plus 1 Burpee MU + 200 M Row. 

The workout went okay. Improved over last year and went at about 90 percent. It I went at 100 percent like I did Fran I probably wouldn't have been able to do the second part at all (Took 15 minutes between part a and b as it was). Thing to work on for next time is doing the rows while focusing on good posture. I was able to pull a lot harder for a lot longer with good posture. Also, the video shows that my left foot didn't get all the way to the bar some of the time on the toes to bar (NO REP). Good posture and keep the reps good. Good stuff for a Monday night.