Thursday May 1 (Week 17)

Fit Club (OPT Being)

Attendance: Benton, Taegan, Bell, Nate-dog, "Warren" G. 

A1. Strictpress @12X1; 2×4; rest 45sec
A2. Pushpress @12X1; 4×4; rest 3mins (Same weight as A1) worked from 135 to 165. 
B. emom – push jerk TnG x 5 60% of 1rm – 6mins 165 (tough) 
C. TGU 20 reps 1.5/1pd alt hands per rep 5:40

Throwback Thursday

+
30sec AD or row 97-100% effort
rest 3:30 x 4 Did not have time... Dang it!!

Today was really good. G was super pumped for some reason and tried really hard in the turkish getups. We were all a little Turkish today. Thomas was not there. He did a fantastic job MCing for the honors assembly today though. No fit-club tomorrow... Ill post the workout though... Or you can check out OPTexperience.com and click on bigdawgs. We are following Being right now. 

Wednesday April 29

OPT Being:

Attendance: Benton, Thomas 

A. segmented clean grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5  Worked up to 315

B. emom – 12mins
odd – PC x 5 TnG 60-65% of 1rm 165
even – MU x 3 - Done 
+
12mins 80-90% effort
FW 50m 70# / hand
6 burpee box jump 30″
HS walk 10m 
We got into the burpees in the 5th round. Pretty good. The handstand walks were super fun. Also, Thomas is a beast. Got through all of the muscle ups no problem. Great workout. 

Monday April 28

OPT Being

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

A1. back squat @30X1; 5-6; rest 90sec Worked up to 285
A2. wtd chin up cluster 2. 2. 2; rest 15sec/rest 2mins x 4 Did with an extra 55lbs 

21, 15, 9 for time
Pushups 
Toes to bar 
Wall Balls

Stanich - 7:10
Taegan - 6:40
G - 6:25
Thomas - 5:08
Benton - 5:34

We are thinking of changing the name of Fit Club to "Antioch Social Club." Those of you that are there in the morning understand the reference. Those of you who were not there are now dead to me... Anyway.......... 

Saturday April 26

OPT Being 

8min 85% effort

AD 20 Ski
12 KBS russian (55lbs)
12 box jump sd 24 Got through about 3 rounds plus the ski plus the 12 kb swings 

Rest 4:00
8min 85% effort
10 T2B
Bear crawl 10m
5 PS 115 got though 4 full rounds (Bear Crawling looks weird) 

Rest 4 Minutes

8min 85% effort
Row 150m
20 DU
5 HSPU 6 full rounds 

Rest 4 Minutes

Sets of 5 HSPU's with a 10" deficit

Got really good at the kipping. Sets of 5 were pretty easy. It is nice to see some of the hard work paying off. I have been making HSPU's a priority for the last month or so and am finally starting to get better at them. Diane is going to be much better next time I do it. Boom!

Friday April 25

It's Science

PM OPT Being 

A. clean and jerk build to a tough single in 10mins
Built to 255 (10 off pr) 

B. emom – PC + jerk 65% of 1rm x 2-3 – 2 touch and go @155
C. front squat build to a 3rm  Built up tp 235
+
10 push jerk TnG 135/95
Row 400m
rest 2:30 x 3 All sets around 2 minutes

Pretty good today. Played ball in the morning so I was pretty tired going into the gym. 255 is pretty okay. Would have liked to try 265 but ran out of time. Also did row 400 instead of run 400 (no place to run) Time for bulls / hawks. (Note: I only used red and black bumper plates when doing the cleans). should be good luck.  

Thursday April 23

After the ACT 

A: Clean Cluster 2 - 2 - 2 (Touch and go) Rest 3 minutes 

B: 10 - 1 

Pull ups 

Handstand Pushups 

Tuesday, April 15, 2014 and Wednesday, April 23, 2014

Bell and Furlong Special

Fit Club April 15

Attendance: Josh and Thomas 

A. Partner Workout

     100 Pullups

     100 TTB

     100 KB Swing @50

     100 Goblet Squats @55

     Done in 19:23

    Update coming in real late. It was just Josh and I in the morning. We did not get started until 6:25 ish in hopes more people will show up. The original workout called for double unders but my rope feel apart after a single swing. Some tape should fix it right up. The workout was tough nonetheless. We had sometime after we finished to ourselves. Josh was pretty dead at the end so he took this time to rest. I was able to squeeze in some over head squat practice and some bicep curls. Have to hit the important muscles. 

Furlong April 23

A. 3 rounds, rest 2 min at end of every round

    10 strict pull ups 

     33 push ups

B. HSPU rest 1 min from 10 to 5 reps, rest 30 secs from 4-1 reps

     10-9-8-7-6-5-4-3-2-1

C. Every 2 mins for 20 mins 

    6 TTB 

    15 sit ups

D. Curls for gurls

     Felt like I needed to do something, so I did. I was able to do it all at my house luckily. It was like having a gym but with the comfort of your own house combined in. I really need to work more on HSPU because I struggle to lock out the arms fully. They say the first step to fixing a problem is to recognize it. Everything else went just find though. I need to take advantage of the space and equipment more often. 

            -TF                                  

Wednesday April 23

OPT Being 

Last Day of Test: 

30 Muscle-ups for time: 7:33

Not too bad. I started up with sets of 2 and then went to singles. Took a lot of time between each rep. Need to get away from walking around between reps. Kelly decided to try cross fit for the first time today. She did some EMOTM squat stuff. Then she did some wall walks, high box jumps, and burpees... She's in. 

Wednesday April 22 (Fake Regional Week 1)

OPT Being: 

PM:

A: Build to max PC in 8 Minutes 265 (10 off PR)
B: 8 Minute AMREP @ 90% of A: 235 x 12

C: 20 Row @z1 Target Zone 1 (70%)

Was undecided as to what I would do today. Decided I was going to do some OPT Testing stuff. Pretty happy with my numbers. Haven't done any heavy cleans in a really long time so not too bad. Going to sit down and come up with a template as to what I want to focus on. Probably going to be learning how to do butterfly pull ups. (I am pretty bad at them). ACT tomorrow. Get excited. 

Monday April 21

AM Session 

21 - 18 - 15 - 12 - 9 - 6 - 3 for time 

Russian KB Swings (36 kg) 

Push Up 

8:40 

So this morning I got up and was going to do Being from OPT... However, the workout would literally take 90 minutes (it was a 90 minute amrep) Didn't have enough time. So I did this one instead. It okayish. Open Gym tonight. Get some

Weekend / Easter

Benton: 

A: Build to max Clean and Jerk 245 (didn't fail but was kind of heavy) Not bad for not doing heavy olympic stuff for a while 

B: Diane: 

21 15 9 

Deadlift 225

Handstand Pushup 

6:20 Split the DL's into 3 sets and the HSPU's into 2. Not the best but not too bad. 

Easter

20 Minute AMREP 

20 Thrusters @ 135

20 Chin Ups 

20 Burpees 

Wednesday April 16

4:30 PM 

A: Every 30 seconds for 10 Minutes 

    1 Snatch grip DL @ 225 work on getting hips low and chest up at the start of the pull. Not too bad. Hips very tight

B: 3 Rounds for time (Testing) 

15 Deadlifts @ 185

15 Ring Dips 

20 Box Jumps @ 24 inches 7:40 

Funny thing happened today... I went to do Murph and everyone ditched out. Oh well, this was better anyway. Need to work on jumping down from the box jumps. It is much much faster. Maybe do some step ups / jump downs. Pretty fun. A guy in the gym asked me what the dead lift was working, "Whats it for?" Response: "Everything!!" 

Tuesday April 15 (Week 13)

Benton

Throwback ....... Tuesday

A: Rest as needed
15 - 10 - 5
Power Clean @ 185 Touch and go 
HSPU's * All unbroken

*Try to get the HSPU's unbroken

3 Rounds rest 2 minutes
10 TTB
10 GHD Situps
1:00 Plank

Went to play basketball after school today. Got my shoes on and was ready to go when........ we didn't have a gym due to the April snow fall. So I went to LT and did a few things. Didn't really have anything planned but felt like I had to do something. PR HSPU's (15) Probably could have done a few more. The kip is key. Haven't done power cleans in a very long time. Form felt sloppy but it was good to get back into it. Murph after school tomorrow. Lots of running. Bring a friend!! 

Week 15 Plan

Monday:
A. Back Squat - 5, 4, 3, 2, 1 ( Rest 2 Minutes)
B. DB Row - 8 Each Arm (Rest 2:00)
C. 5, 4, 3, 2, 1 For time
    Dead Lift @ 315
    Muscle Ups (Try to go unbroken)

Tuesday:
A. Bench Press - 3, 2, 1, 3, 2, 1 Rest 2 Minutes between sets
B. AMREP Buprees 3 Minutes - Let's go Thomas!!!
C: AMREP HSPU's 3 Minutes - Extra Credit!!

Wednesday:
Bonus after school 

**Murph** 

Thursday: 
Partner WOD

For time:
100 Pull Ups
100 KB Swings
100 Double Unders
100 Goblet Squats

Friday: 

A: 20 Minutes Build to Max Clean and Jerk

B: For Time:
20 S2OH (135)
Row 200m
15 S2OH (135)
Row 400m
10 S2OH (135)


Saturday and Sunday Off... 

Saturday

PM Work 

A: Jerk Technique Worked on Split jerk 

B1: Push Press 3, 3, 3, 3 Rest 15 Seconds 185, 195, 195, 195 

B2: Wall Walks 4, 4, 4, 4 Res 2 Minutes

C: DB Row 6-8 Each Arm Rest 2 Minutes 75 Each Round 

Turf Work: 

For time:

1000m Row

30 HSPU

750m Row

20 HSPU

500m Row 

10 HSPU
17:14

The second part of the workout was difficult.  I did do the last set of handstand pushups unbroken which was pretty good for me. The kip is starting to feel much better. Makes things much easier. About to work on next weeks plan. 

Tuesday April 8 (Week 14)

 Fit Club

A: 8 Minute AMREP
   8 DB Snatch (65/45)
   8 Toes to bar
   20 Double Unders

 B: Abs for 15 minutes 

Rounds: 
Benton - 6+8
Taegan - 5+4
G - 4
Bradford - 5
Nate Dog - 4
New Abby -  4+6
Stanich - 5
Bell - 4+8


I did a little recording on the blog today... it's a rant... Abs were good. we held a plan for 1:00 then side planks for 30 seconds, the s kicks for 1:00. Then the second set we doubled it... We were going to do cleans and things first but there were a bunch of people up there this morning... I give them a week. Outside Thursday and Awesome workout Friday... See you there.

Week 14 Plan

Monday: 
A: EMOTM
    3 Back Squats @ 20x1 Tempo x 6 minutes
B: EMOTM alternating for 12 minutes
   12 Russian KB Swings (75 / 55)
   6 HSPU's
C: For time
    50 Double Unders
    50 OH Lunges (45 / 25)
    50 Double Unders
    50 OH Lunges (45 / 25)
    50 Double Unders


Tuesday:
A: Work on Clean Technique for 10 Minutes
B: Every :30 For 6 minutes
   1 Power Clean
C: 8 Minute AMREP
   8 DB Snatch (65/45)
   8 Toes to bar
   20 Double Unders


Thursday: Outside workout
10 Sets Rest 1:00 Exactly between sets
  4 Burpees
  12 KB Swings (55 / 35)
  100 Yard run

Friday: 
A: Back Squat 5, 4, 3, 2, 1 (rest 2 Minutes)
B: OH Squat technique with PVC or Bar (10 Minutes)
C: For time (5, 4, 3, 2, 1)
   Dead Lift @ 225 / 185
   Burpee Pullup / Bar Muscle up

* Might Skip B-ball for this one... it is going to be awesome

Friday April 4 (Week 13)

Benton

20 Minute AMREP

2 Muscle Ups
4 HS Pushups
8 KB Swings (72lbs)

I think I got through 13 rounds +3 Reps. It was pretty difficult... 

Tuesday April 1 (Week 13)

Fit Club

Benton, Stanich, G, KE, Maddie / Jess, Nate, Taegan. 

A: Push Press Clusters 3.3.3 Res 10 Seconds 

    Res 2 Minutes x 3 Done @ 155 

B: EMOTM x 6 Minutes 

    5 Thrusters @ 135 / 75 (Tape your wrists)

C: 5 Minute AMREP
    10 Wall Balls
    2 Wall Walks 6 Full Rounds 


Tired now