Monday March 31 (Week 13)

Sunday Funday

 Fit Club

Attendance: Benton, G, KE, Taegan, Brad, New Abby, Thomas, Rob 

A: Back Squat 5 Sets of 5 225, 245, 265, 265, 265

    Rest 2 Minutes Between Each Set

B: EMOTM x 8 Minutes 

   3 Pull Ups 

   5 Burpees to 6 inches

or

5 Hand Stand Pushups Done

C: 100 Goblet Squats for time (55 / 35) 5 minute time cap

Taegan: 71
Abby: 75 
Thomas: 100
Rob: 73 
Teachers: 100

Note for the goblet squats: We need to all be going deeper (past parallel). We really need to work hard on our mobility. The new jambox thing is awesome and there are a lot of people up there (nonfitclub members). It felt good to work out again. Here is going to be the general rundown: 

6:00 - 6:10 Warm up / Stretch 
6:10 - 6:40 WOD
6:40 - 6:50 Stretch 

Lastly: Today we had 9. 9 is a perfect number. Don't tell anyone else about fit club...
  

Week 13 Plan

Fit Club Run Down 

Monday: 

A: Back Squat 5 Sets of 5 

    Rest 2 Minutes Between Each Set 

B: EMOTM x 8 Minutes 

   3 Pull Ups 

   5 Burpees to 6 inches 

C: 100 Goblet Squats for time (55 / 35) 

Tuesday: 

A: Push Press Clusters 3.3.3 Res 10 Seconds 

    Res 2 Minutes x 3

B: EMOTM x 6 Minutes 

    5 Thrusters @ 115 / 75 (Tape your wrists)
C: 5 Minute AMREP
    10 Wall Balls
    2 Wall Walks 

Thursday: 

A: Every 3 Minutes for 18 Minutes 

    5 Deadlift @ 75% 

    1:00 Plank 

B: 5 Rounds for time: 

   4 Power Clean @ 115 

   8 Box Jumps 

Friday: 

A: Alternating EMOTM x 12 Minutes  

     5 Bench Press @ 75% 

    10 Dips @ body wight 

B: Alternating EMOTM x 12 Minutes 

    5 Strict Pullups 

    10 Incline bicep curls 

14.5 Open Workout

14.5 Open 

21-18-15-12-9-6-3 

Thrusters @ 95lbs 

Bar-facing Burpees 

Attempt 1: 16:10

Thomas 17:30 (really good) 

If I had to do it again I would try and get the thrusters done in two sets instead of 3 sets. When you do the math it turns out to be 84 burpees and 84 thrusters... that's a lot of action. I did keep my shirt on the whole workout... it was the toughest workout I I have done in a long time. 

Final Spot: 849... not so good. 

Thursday March 26 (Week 12)

WORKOUT WITH MOLLY

EMOTM x 15 Minutes @ 135

   3 Position Snatch (@ hip, @ below the knee, and @ the ground) 

4 Minute AMREP @ Open Pace

5 Front Squat @ 115
10 Shoulders to overhead @ 115
15 Burpees

Tuesday March 25 (Week 12)

AM Stuff 

Basketball at Antioch For a long while 

PM Stuff 

A: EMOTM x 5 Minutes
    2 Back Squat @ 275 Done

B: Rest 1:30 Between Sets
   2 x 6 Thursters @ 155
   2 x 9 Thursters @ 135
   2 x 12 Thrusters @ 115 Done 

C: EMOTM x 10
  4 Chest To Bar Pull ups
  5 Burpees to 6 inch Target Done 

This was one of the better workout days in a long time. Felt like the summer. Parts C and B were really really hard. Also, if you have netflix watch the Documentary on Jeremy Lin. Even if you don't like basketball it is really good. Fun Stuff. 

Monday March 24 (Week 12)

Monday Training 

A: Work up to a tough power snatch worked up to 175 (tough) 

B: 5 Minute AMREP 

     3 Power Cleans @ 185 

     1 Thruster @ 185 5 Rounds at the top of every minute (Went easy)

C: 40 Toes to Bar for time 2:15

Haven't trained for strength in quite some time and it shows. Was still pretty tired from yesterday's craziness but got going pretty well. Tomorrow is going to be an epic workout day... I feel it. 

14.4 Open

14.4

AMREP in 14 Minutes

60 Cals on the rower 60 KB Swings (Tape Up)
50 toes to bar
40 Wall Ball Shots
30 Power Cleans @ 135 30 Burpees
20 muscle Ups

On Friday we are going to set up in the wrestling room. we will do 60 KB Swings and 30 Burpees to the 6 inch target. Wont be the same but we should get the main ideas.

First Attempt: 

Did the workout... got though 7 muscle ups (187) Not too bad. Paced it out pretty well. The toes to bar and cleans were really tough. Any muscle ups were icing on the cake. Don't think I am going to attempt this one again. 

Tuesday March 18 (Week OFF 1)

LIFE TIME 

For time:
50 Box Jumps (Step Down) 30''
50 KB Swings (Big Boy)
50 No Jump Burpee
50 Thrusters @ 65lbs

1k Row @ 2:00 / 500 Pace
500 m Row @ 1:40 / 500 Pace
1 k Row @ 2:00 / 500 Pace

  

14.3 Open Workout

14.3 First and Hopefully Only Attempt 

10 Deadlifts @ 135 Unbroken 

15 Box Jumps @ 24''

15 Deadlifts @ 185 Unbroken

15 Box Jumps @ 24''

20 Deadlifts @ 225 Unbroken

15 Box Jumps @ 24''

25 Deadlifts @ 275 Broke up the sets... lots 

15 Box Jumps @ 24''

30 Deadlifts @ 315 got 3 Reps (133 Reps)

15 Box Jumps @ 24''

35 Deadlifts @ 365 

15 Box Jumps @ 24''

My back is smoked... it really hurts. if you watch the video you can see that it start to round a little bit when I get tired. Darn my freakish-long torso. It makes bar bell motions very difficult. However, pretty happy with my score and hope I don't have to do it again. In fact, I don't know if I am going to be able to walk for the next few days... I was wearing my crossfit hat for Stanich... Stanich, "is that your crossfit hat?" Yes Stanich... yes it is. 

Thursday March 13 (Week 10)

Seen on rt. 83

Fit Club: 

Attendance:

EMOTM x 24
Minute 1: 20 Situps
Minute 2: 5 Burpees AFAP
Minute 3:  5 HSPU's / 3 Wall Walks
Minute 4: 6 Strict Pull Ups (or butterfly's/ chest to bar)



Today was pretty good, I like going in the wrestling room with no shoes it's the highlight of my day. The only thing that I didn't really enjoy was the hand stand push ups and pull-ups right after each other. Benton really really liked bells hand stand push ups, he will be receiving his reward at pot bellys. We also found a new place to hang the rings in the wrestling room without busting the water pipes. That's always good. G also found someone who was just as inflexible as him in resse, that is also always good. But overall pretty good workout. Sorry it's the same color text I did this on my phone and don't know how to change the color. 

Benton: Done Wednesday Afternoon 

A: EMOTM x 10 minutes

     5 Thrusters @ 95

     5 Toes to bar 

B: For time 

    Row 1000m 

    100 Double Unders (Unbroken)

    75 Wall Balls 

8:29 

Part A was fine. Need to really make sure I keep my chest up and my lats on when doing the thrusters. Part B was pretty challenging. I paced out the row and got done in just under 4:00, did the double unders unbroken, and got through 30 wall balls before i had to split them up. I would have liked to get the wallballs done unbroken as well but.... it didn't happen. My legs are trashed from the last 3 days. Easy workout tomorrow then B ball Friday morning. Looking forward to the open workout on Saturday. 

Tuesday March 11 (Week 10)

Fit Club: 

Attendance: Benton, Stanich, G, KE, Taegan, Thomas, Bell, Robert, Jess, Maddi, New Abby, Bradford, Nate, Rando (Tyler), Brandon, Travor, Reese

A: Power Clean 

Start at 60 Percent of 1 rep max and go up 10 lbs every minute on the minute until fail 

B: 10 Minute AMREP
50 Pullups
30 Toes to bar
AMREP Muscle ups

Benton: 10 Muscle Ups 
Thomas: 5 Muscle Ups (Did his first today) 

I am going to do B and C with you guys. I'll coach a little during the Cleans. Go real hard on part B. We had a record number of people in fit club today... 17. That is double almost triple what it normally is. Having this many is really good. We just have to keep each other accountable for what we are doing... this means making sure we have good form while we are doing the lifts and not sitting around. You have all done the hard part: waking up to make it to school by 6:00. Once you are there might as well kill it. With so many of you there it is hard to make my way around to everyone. I'll try my best though. Good work everyone today! B ball tomorrow then we start up again on Thursday 

Benton Afternoon Session 

A: Work to Heavy Split Jerk 

B: Front Squat 3 Sets of 5 (Rest 2 minutes) 

C: 9, 5, 7, 3 

    Snatch @ 135 

    Bar Facing Burpee

B Ball Game!!!!

Monday March 10 (Week 10)

Fit Club

Attendance: Taegan, Rob, Josh, G, Elliot, Mike, Abby, Thomas, Stanich, Brad.5

Back Squat Cluster
Part I:
3 EMOTM for 10 mins
Part II:
10 Pull ups (-1 until 1 rep)
1 Push ups (+1 until 10 reps)
As fast as you can

Monday surprise workout, we did not know the workout until G showed up because apparently Benton likes him more than Stanich. overall pretty good workout part II was good. Thomas was going crazy while we were stretching, doing toes to bar and sit ups. no benton:( 
-Rob  

Open Workout 14.2

Robert sipping his first Starbucks

14.2 First Attempt 

3 Minutes to complete 2 rounds of 

10 Overhead Squats @ 95#

10 Chest to Bar Pullups 

3 Minutes to complete 2 rounds of 

12 Overhead Squats @ 95 

12 Chest to Bar Pullups 

and so on until you can't do any more. 

125 reps = all 10's, all 12's, 1 full round of 14 and 9 OHS

This was not fun and I did pretty terrible. Luckily the camera literally fell off the stand halfway though the workout which means I can't post my score... But I guess I also have to do it again which I am not looking forward to. I evidently suck at chest to bar pull ups so I am going to spend some time looking at technique and stuff. Going to try again Monday after school. I need to start doing a better job with the blog... It's in shambles right now!!!

14.2 Second Attempt 

133 Reps (better but still not good) I tried to really kip on the pullups but they were still pretty strict. Need to spend the next year to get a lot better. Chest to bar sucks. However, the over head squats felt way better. Went unbroken on all of them. Not too bad. 1222 Place on this one which leaves me at 750 ish for the open.... Muscle ups better happen soon. 

Friday March 7 (Week 9)

A: 7 min amrep

    10 oblique push ups

    10 box jumps

    (2 waves)

    

     rest 5 min

B:  7 min amrep

     5 pull ups

     15 kb swings

      (2 waves)

Thursday March 6 (Week9)

Fit Club 

A: EMOTM x 10 

     2 Push Press from the rack 

B: 10 Minute AMREP 

     1 Wall Walk 

     7 Toes to bar 

     2 Wall Walk

     7 Toes to bar ... 

Total reps for score. 

Tuesday March 4 (Week 9)

Fit Club 

Do at Open Pace: 

10 Minute AMREP 

50 Burpees to a 6 foot target 

50 KB Swings 

AMREP Burpee Pullups / Burpee Muscle Ups 

THEN 

Fun abs on the mats 

Open Workout 14.1

Attempt #1 

10 Minute AMREP 

30 Double Unders 

15 Snatch @ 75# 

309 (6 full rounds plus 9 Snatches) 

This was the first attempt. Would have liked to get through the snatches and on to the next round of double unders. Double unders are kind of my thing so I should probably try and do a bit better. I did tare up my hand which kind of sucks. I think I'll try it again tomorrow and see if I can do better. The head cold that I have probably isn't helping my progress. We'll see how i feel tomorrow. 

Attempt #2

315… Did this one without a shirt which helped. However, the camera died 3 minutes in so I can't post it. Kind of sucks. The scores are due today at 5:00. Right now I am #472. 

Attempt #3 

They didn't accept my first attempt... Which means I have to do it again this afternoon.



333. If they don't take this submission... Thomas got 202 and taegan got 225 doing single unders... She needs to be able to do double unders some time soon. Maybe she should get a good rope or something. Boom 


333 is in 504th place right now.