Thursday May 28 (Week 21)

FitClub 

Attendance: Benton, Thomas, Losinger, Taegan, Josh, Kelly

A: 30 Muscle Ups for time*

Watermelon Challenge 

     

B: 2 All Out Sets 

   5 Wall Walks 

   15 KB Swings 

   25 Burpees / 

   15 KB Swings 

   5 Wall Walks 

*SUB 2 Sets of Unbroken Wall Balls

Wall Ball Stats: 

Kelly - 37
Taegan - 42 (3:42 on the METCON) 
Josh - 60
Losinger - 35 

Benton - 9:06 (3:46 on the METCON) 
Thomas - 15:30 (3:30 on the METCON) 

Well, today was pretty fast and difficult. Thomas started crying because of the after-effects of the watermelon challenge. He missed his second muscle up... it was very sad and embarrassing. Starting to feel like summer. Its pretty awesome! Kelly and Losinger are good editions. We tried to listen to country to please Losinger... but we couldn't do it... I asked him if there was such a thing as rocking country. He said no. These descriptions of the workouts are about to get very detailed. Josh confided in me this morning that his goal for the summer is to do a muscle up.... We are going to make it happen. Lots of good technique stuff today. Lo did his first wall walk. He didn't like them too much. thats about it. 


Enjoy the weekend! 

Wednesday May 28 (Week 21)

Fit-Club OPT

Attendance: Thomas, Benton, Josh, G, Taegan, Kelly 

A. EMOM - 16 min
odd – Hang Power Clean x 2 Done at 205
even – 7 Toes to Bar 

B. EMOM - 14 min
odd – Dead Lift x 2 @ 275
even – 3 MU Done all sets of 3 



Today as fun. I like the emotm stuff. Also, we got to listen to the happy mix... which was awesome and got me really psyched up. Anyway, Thomas and a few others decided they were going to do a watermelon challenge today. Thomas is in pretty rough shape. "My head hurts, my sides hurt, and my stomach hurts..." 

Tuesday May 27 (Week 21)

FIT CLUB OPT

Attendance: Benton, G, Kelly, Maddie, Tony Lo, Thomas, Josh. 

A. back squat build to a max Built to 315 (Didn't go to heavy. Legs hurt from yesterday's tomfoolery. 

B. 2 sets 80-90% effort 

15 burpees 
18 box jump on and overs 24/20″
21 KBS 1.5/1pd 
24 wall balls 20/14# 10/9′ target 
rest 5mins 

This one reminded me of the summer... it was about 95 degrees on the deck and very dusty. The wall balls themselves were in real bad shape. We might need to have a Fit-Club Bake Sale sometime to get new ones... Med balls are 110 a copy. Anyway, Thomas is a boss at burpees.. He is going to teach me this summer how to do them quickly. We were supposed to do 3 sets but we only had time to do 2. Tony Lo "I'm hear to tell ya I don't think I could have done another set even if I wanted to. 

Monday May 26 (Week 21)

MURPH 

Run a mile 

100 Pullups

200 Pushups

300 Squats

Run a mile

Welp we got the bored out just like old times and all stretched together before and after. KJ, Tony Lo, Maddie, and Werba were there along with the old crew (Thomas, Taegan, and Josh). It was not fun. I brought the do with and he seemed to enjoy the running... I did not. First hero workout in fit club achieved. We will do more soon. Ill post a link to all of the different ones we could do. 

http://www.crossfitcvi.com/resources/benchmark-hero-wods/

Saturday May 24 (Week 20)

OPT Being After Golf School

A. emom – FS @20X1 x 2-3 60-65% of 1rm – 8mins speed focus All sets at 185 Really worked on technique
B. emom – 12mins
odd – 10 wall balls 20/14# 10/9′ target
even – 10 T2B Done / Easy
C. SC TnG build to a tough double in 10mins Worked up to 225
+
12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
8:32

Worked out at life time. It was fun. Pretty tired for some reason. Murph is tomorrow. Get excited. 

Thursday May 22 (Week 20)

Fit Club

A. push press x 1/split jerk x 1; build this complex to a max in 10mins Built up to 195 
B. emom – 12mins
odd – DB push press @10X2 tough x 4-5 60
even – MU + 5 ring dips
Work on Handstand Pushups on rings Got one... So did Thomas. Video video evidence to the right!

SCHOOL

Afternoon

C. Pendlay row @20X1; 6-8×4; rest 2mins

4 sets tough effort
8 thrusters tough build per set
6 burpees AFAP
20 Seconds all out row
rest 4-6mins

Wednesday May 21 (Week 20)

OPT Being FIT CLUB

A. snatch from high blocks build to tough single in 10mins
B. emom – snatch pull x 1/hang power snatch x 1/OHS x 1 – 8mins moderate perfect form
+
50 TGU 1.5/1pd alt hands per rep 17:38 (wow...)

Today was fine. Got a nice little shoot around before the workout to get warmed up... A and B were fine. Just worked on technique a little bit. Part C was a toughie... felt like giving up a little bit. Thomas was introduced to the Turkish Get Up for the first time today. He doesn't like them... neither does Taegan... No one likes them. 

Tuesday May 20 (Week 20)

OPT Being 

A. back squat @30X1; 2-3×5; rest 3mins Worked from 275 to 285 

B. wtd chin up cluster 5. 4. 3. 2. 1; rest 20sec btw reps/rest 3mins x 2 35 
B. close grip bench press @30X1; build to a max Worked up to 255
+
5, 4, 3, 2, 1 for time 80-90% effort
wall walk
SC 225
Towel Pull ups (20, 16, 12, 8, 4) We did it... it took 20ish minutes... but we did it. 

Towel pull ups are stupid... we need a rope. Thomas and I finished part C... It was very difficult. Breathing wise it was fine. Just very heavy... Lets get a rope for the summer! 

Saturday May 17 (Week 19)

OPT Being (Saturday Morning)

Sunday Morning
A. EMOM - HSC TnG x 3-4 60-65% of 1rm – 6mins 165
B. EMOM - 12 mins
odd – PC TnG x 4-5 moderate weight you pick 165
even – 1 MU + 5-7 ring dips
+
12, 9, 6, 3 for time
HSPU
PC 185/110# 8:58
Good way to start a Saturday. 

Sunday

12min 85% effort 
10 GED Situps 
20 DU 
10 KB swings (55) 6+30

rest 4mins 

12min 85% effort 
Row 200m 
6 HSPU @ D of 6 Inches 5 plus some rowing 

rest 4mins 

12min 85% effort 
2-3 unbroken MU 
10 walk lunges 
Row 200m 5+50m row

Not too tough today. Went at about 80-85 percent. Might be one of the last times working out at  lifetime. I will miss the meat-heads... 

Thursday May 15 (Week 19)

OPT Being 

A. split jerk from blocks build to a tough single in 10mins Worked up to 245 
B. push press x 1/SJ x 2; rest 90sec build per set x 6 Worked up to 205
C. emom – 10 burpees – 7mins Done
+
4sets tough effort
5 clean and jerk TnG fast tough good form
7 no push up burpee box jump 20″ AFAP Only got through 2 sets. Ran out of gas... Should probably start eating though out the day. 
rest 4-6mins

Tuesday May 13 (Week 19)

Yes... He's trying

FIT CLUB AM: 

20:00 Running Clock 

5 Wall walks every 2 minutes 

Bike the rest of the time Did 5 wall walks for the first 10 minutes then 3 wall walks for the second... it was very hot (literally) 

OPT BEING: 

A. snatch grip deadlift build to a tough concentric only in 8mins Built up to 325 (Worked on getting hips nice and low
B. emom – until max on PS Got to 185 (Shoulders were tired). Built from 115
odd – HPS x 1 start at 60% of 1rm add 10# every other min until max
even – 8 burpees AFAP
+
for time
Run 400m
10 TGU 1.5/1.25pd
10 burpee MU
10 box jump on and over 36/30″
10 thrusters 155/105# 11:15ish 

Well... Lots of meat heads in the gym today. I had to do the burpee muscle ups on in the rack instead of with the rings... it was annoying. D bags all over the place... but I did pretty good considering the workout we did this morning was pretty shoulder heavy. 

Monday May 12 (Week 19)

A. back squat @30X1; 3-4×4; rest 3mins
B. wtd chin up pronated build to a max
B. close grip bench press @30X1; 2-3 x 5; rest 3mins
+
Row 5k for time

Notes:
- build per set for BS
- shoulder width on grip
- 16-18″ apart for CGBP build per set
- go for best possible time in 5k

Saturday May 10 (Week 18)

OPT Being (Afternoon) 

A. emom – BS @20X1 x 2-3 60-65% of 1rm – 10mins 235 (really worked on technique - Hard lower back)
B. emom – 12mins
odd – PS TnG x 5 moderate weight you pick 115
even – burpee x 10 body weight
+
High paceing here
20 chin up unbroken
20 wall balls 20/14# 10/9′ target unbroken
20 DU unbroken
10 chin up unbroken
10 wall ball unbroken
amrap unbroken DU one attempt Got through 31 double unders unbroken... not too good but needed to go to prom. 

OPT Being Sunday

10min 85% effort 
10 jump lunges 
10 situps 
10 DB snatch 60/40# alt hands per rep 7 rounds +10 + 10
rest 4mins 
10min 85% effort 
50 Double Unders
10 HR pushups 
10 chin ups 6 rounds 
rest 4mins 
10min 85% effort 
2 MU 
3 HSPU kipping 
Row 200m Almost 6 rounds 

Really worked on pacing. Never went all out in this one. The third sequence was the most fun... for sure. Hopefully we can get some good stuff done tomorrow before school. 

Boom!

Thursday May 8 (Week 18)

Fit Club

We found a Disco Ball... and we used it

Attendance: Benton, Bell... Thats all 

4 Rounds 

7 Thrusters Right
7 Thrusters Left 

7 burpees as fast as possible 

:30 Seconds Bike

rest 3 mintues
Done!!
Max Handstand Pushups

Josh Bell - 13 WOW
Benton - 17 

Really good stuff this morning. Josh was there talking to the dude... Luckily I got to him before he started doing some serious snatching... 13 HSPU's... Really Really Good. Hope the rest of you enjoyed your beauty sleep. No fit club tomorrow. We'll pick it back up on Monday. 

Wednesday May 7 (Week 18)

OPT Being

A. press cluster @12X1; 2. 2. 2; rest 15sec/rest 3mins x 4 All Sets done @ 145
B. push press x 1/SJ x 2; rest 2mins x 6 Worked from 155 to 215
C. emom – double KB Jerk x 5 – 6mins Used 24kg KB's 

Pretty good shoulder stuff today. There was a part D which was pretty long but I ran out of time. Probably going to try and integrate it into tomorrow's workout.... That's all

Tuesday May 6 (Week 18)

After School Time!

A. segmented snatch 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 245 (Really worked on keeping knees bent longer)
B. emom – 12mins 
odd – HPC x 4 TnG 60-65% of 1rm  165 for all sets (easey)
even – HSPU strict x 5-8 6ish for all sets might have done one at 5
+
for time 
Run for 800m
rest 2mins 
10 TGU tough alt hand per rep 
10 burpee MU 
100 DU 
10 wall walks 
10 burpee MU 
rest 2mins 
Run 800M 

Did it in about 26:00. Tough to get around all the meat heads but I did it. Pretty good one today... a little lonely but pretty good. 

Monday May 5 (Week 18)

OPT Being (Fit Club)

A1. back squat @30X1; 5, 4, 3, 2, 1; rest 90sec 225 to 305
A2. strict chin up amrap in unbroken sets of 3 for 30sec; rest 2mins Got 12... once 
B. close grip bench press @30X1; 3-4 x 5; rest 3mins Work up to 205ish I think

We didn't have enough time to get "Part C" done this morning so we did a little meat head workout. It was nice to not be dying at the end of the workout. We are going to play classical music tomorrow... really loud. 

Saturday May 3 (Week 17)

OPT Being

A. emom – BS @20X1 x 2-3 60-65% of 1rm – 8mins 225 all 8 Minutes

B. emom – PS TnG x 3 60% first min, 65% second min, 70% third min, 60% of 1rm 4th min – 9mins
115 - 125 - 135 

4min 100% effort
7 KBS 2/1.5pd
7 box jump 24/20″5 Full Rounds 

Rower:  3mins max cals (65) 
Just got done taking the math team down to U of I for the weekend. Drove for 7ish total hours so things were pretty tight. Did pretty good considering what is going on. Hopefully I can wake up tomorrow and get the DBMU's done before church. 

Sunday Morning 

A: Shoot on the gun for 45 minutes

B: Death by Muscle Up

First Minute 1 MU

Second Minute 2 MU

Third Minute 3 MU... and so on until you fail.