Friday, June 27, 2014

Friday Fit Club

The only thing Fit Club and McDonalds have in common is the  catch phrase

Attendance: Abby, Reese, Anna, Thomas, Benton, Abbi, Taegan, Danny
Thursday: Pressing abs + gymnastic battery
A. Build to a strict push press 1 RM
B. 35 HSPU for time or 20 wall walks
C. 30 Seconds jump rope
     30 Seconds Rest
x 10:

53, 53, 49, 55, 48, 35, 56, 50, 46, 41 

Total: 486 (Goal was 500) 

Abby: 5:05'Reese: 4:53'Anna: 5:48'Thomas: 3:22   Max: 135Benton: 3:06  Max: 185Abbi: 4:19'Taegan: 2:52Danny: 6:23'  Max: 105

It was a rather light day so we had some time to warm up in the gym before hand. People were playing volleyball and basketball like the good ol' days. I believe the new start time shall be 7:30. The extra hour and a half of sleep will make a significant difference. Abbi and Taegan disappeared after the push press as everyone else pressed on. Turns out they went on a little field trip to McDonalds.  They came back in time for the second part of the work out but with some hash browns. Abbi had some really intense clock work going on. She could probably go professional if she wants. The time in the wrestling room today was definitely interesting. I think Anna fell asleep for a little resting between wall walks and Danny felt his shoulders for the first time today as well. Reese is the silent mystery man of the group but it is awesome that he is still showing up. I think that about covers today, I am off to do more head stands now #dumbmovesbythomas

                                                                                                              -Tembo

                                                                                        

Thursday, June 26, 2014

Thursday Fit Club

Attendance: Benton, G, Thome, Reese, Abby, Taegan, Anna, Abbi, Tomi, Danny

Friday: fatigue repeatability

3 sets @ 100%

200m Run

15 KBS 70lb

25 burpees

15 KBS 70lb 

200m Run

rest 12 minutes

*Goal 1st sub sub 5:00, othere sets sub 6:00*

Times to the left------------------------------------------------------------->

We did Friday's workout on Thursday and it was a good one. Everyone looked exhausted just after the first round and things did not get easier. Benton was pumped up out of his mind this morning. He was giving out hive fives and chest bumps left and right. Finishing the third round felt really nice knowing that you did not have to another round. The last day of summer school is tomorrow so there might be changes to come schedule wise. I was taking off my bracelet before my soccer game today and it broke. My wrist feels so exposed without it. I do believe this post wins for latest update so far. Records are suppose to be broken though.  

                                                                                                    -Ice T

Tuesday, June 24, 2014

Tuesday Fit Club

Attendance: Benton, G, Abby, Danny, Anna, Abbi, Thomas

Tuesday: Aerobic Power 

"Jeremy"

For time 21-15-9:

Overhead Squat 95lb

Lateral bar over burpee

*Goal is under 5:30

+

3 sets:

1 Minute run

1 Minute rest

1 Minute Box jumps 24" Step down

1 Minute rest

1 Minute double unders

1 Minute rest

Abby: 7:50

Anna: 11:14

Abbi: 6:27

Benton: 6:00

G: 7:50

Danny: 10:50

Thomas: 5:30

Day two of testing.  The workout called for over head squats, but Benton and Danny were the only ones to do it. Solid work from Danny this morning, I guess this sorta makes up for missing Monday...sorta. The remaining five did front squats. I think this was the first time for Anna doing them. Everyone got to enjoy the burpee portion of it though. After both groups finished part A there was a quick transition to part B. The weather has not been very favorable,  things have just been grossly humid outside. Abbi cut out after round 2 to go eat  coffee or something. Overall the second part wasn't too bad. I feel very limited after I Torah my hand so I'm hoping for a speedy recovery. 

                                                                                          -Torn T

Monday, June 23, 2014

Monday Fit Club

Attendance: Abby, G, Benton, Anna, Abbi, Thomas, Taegan 

1A: Play with mung mung

2A. Build to a 1RM Back Squat

Rest exactly 10 minutes

B. 1 set max rep back squat @30x1 @ 85% A **DO NOT DEVIATE FROM TEMPO**

+

20 sets for time

5 Unbroken Chest to bar pull ups**

*Goal is under 10 minutes

** Sub Ring Rows or assisted pull ups 

Max Squat- Pull ups

Abby: 135

G: 165 PC, 60

Benton: 345, 6 @195, 10:24

Anna: 125, Skill work

Abbi: 170, Skill work

Thomas: 285, 65 BT

Taegan: 185, 10:27

Pretty great bandage job

G brought Mung Mung today. Taegan dominated 1A with a solid 30 mins of play time with Mung Mung and she didn't even break a sweat. There were a lot of pr's today as well. I went up 10lbs from 275 to 285. I think the condition of the cafeteria is getting substantially worse every day. You couldn't pick up a weight with looking like you just got a spray tan. Anna and Abbi both worked on pull up form for a little today. They are both very close to getting it. The pull up bars combined with the moisture in the room made some not so good conditions for the 100 pull ups. I am missing a chunk of skin so big G's helicopter could probably land on in if needed. Hopefully I'll be good for the rest of the week. 

Girls have to get stronger. When you squat you need to make sure your abs are on to take the cup out of your lower back. You don't want to round your lower back back you also don't want to cup it. Everyone needs to make sure you are going deep enough as well. Good start to the week though. We are going to have at least 3 female fitclub athletes that will be able to do pull ups by the end of the summer. It should be added that Danny got his Fitclub bracelet on Friday and did not show up today!

Week 3 (Testing Week 1)

TESTING WEEK 1

Monday: Squat abs / gymnastic battery

A. Build to a 1RM Back Squat

Rest exactly 10 minutes

B. 1 set max rep back squat @30x1 @ 85% A **DO NOT DEVIATE FROM TEMPO**

+

20 sets for time

5 Unbroken Chest to bar pull ups**

*Goal is under 10 minutes

** Sub Ring Rows or assisted pull ups 

Tuesday: Aerobic Power 

"Jeremy"

For time 21-15-9:

Overhead Squat 95lb

Lateral bar over burpee

*Goal is under 5:30

+

3 sets:

1 Minute run

1 Minute rest

1 Minute Box jumps 24" Step down

1 Minute rest

1 Minute double unders

1 Minute rest

Thursday: Pressing abs + gymnastic battery

A. Build to a push press 1 RM

B. 35 HSPU for time

C. 10 Minute Double Unders

30s on

30s rest * Bring Your Rope!

Friday: fatigue repeatability

3 sets @ 100%

200m Run

15 KBS 70lb

25 burpees

15 KBS 70lb 

200m Run

rest 12 minutes

*Goal 1st sub sub 5:00, othere sets sub 6:00*

Friday June 20

The Most Famous Diane I could think of

6:00 AM FitClub

Attendance: Danny, Reese, Abby, Kelly, Taegan, Abbi, Anna, Benton, Thomas

A: Split Squat (4 sets of 10 - Rest 2 Minutes) 

B: Diane For Time: 

21, 15, 9 

Deadlift (225 / 135)
Handstand Pushups or Hand Release *Pushups (Retest from Late April 6:20) 

Danny: 5:53
Kelly: 6:00
Anna: 5:57
Thomas: 9:51
Reese: 4:43
Abby: 5:00
Abbi: 5:00
Benton: 8:12

I would like to dedicate this post to Abbi, who feels she is under appreciated. I hope this helps. (Nice workout bag by the way!)

We need to find some more motivation in the morning and take it up ourselves as individuals to start warming up. I do not know if it was just me, but those split squats really brought the burn in the legs. It was a fun new movement, though. Diane is benchmark workout to measure progress. We should all be looking to get faster and stronger. As a group we should do more bench mark workouts, testing ourselves can never go wrong. In non serious news, the atmosphere in the cafeteria was at 110% humidity with a thick fog this morning. People were sliding left and right and visibility was low. I thought I saw Diane doing a report on the strange weather in the cafeteria but I am not sure. Maybe we should purchase a dehumidifier. They make those right? Another solid week has passed, and there is more to look forward to. How will you better yourself next week?
                                                                                                   - T

Thursday, June 19, 2014

Thursday,  June 19, 2014

Fit Club

Attendance: Thomas, Danny, Anna, Abby, Kelly, Taegan, Benton

Thursday: 
10 Front Squats 
10 Pull Ups 
100m Sprint
    - Rest 4 Minutes 
    - 5 Rounds 

Nothing says "workout time" like a cafeteria without any lights. That along with the foggy and cloudy weather made it feel like 10:00 pm. After the first or second round everyone started to show some energy, though. Danny seemed to get front squats down really well, he also did some work on the kipping pull up. I went with some weighted pull ups for 3 rounds, but lost the speed factor of the workout. I need to be quick to avoid those bear traps. Anna and Benton had some friendly competition going on, which is always good. We had lots of time for fellowship at the end. We discussed important topics such as the education freedom of those who originate from swamps. Kelly seems to be all for restricting the rights. I am not sure that ideal will be well supported during voting season. For future fun days we should definitely consider watching a movie. 

                                                                                           -Ogre

Wednesday June 18

Afternoon Stuff 

A: Build to max PC in 10 Minutes 255 (20 lbs less that pr) 

Rest 2 Minutes 

B: 8 Minute AMREP at 90% of A 21 (20 was the goal) 

C: Bench Press 225 1 set for max reps: 9 Reps 

D. Bicep Curls... (4 sets of 8... yes thats right... bicep curls) 

Got done a little early so I went to the gym. Wanted to try out a testing workout we are going to do next week... It was Meat Head city. Also, did the 225 max rep bench press (a test they do at the NFL combine). In college I did 225 for 9 and I was doing a lot of benching. Now, no benching at all and 225 for 9. Given, college was very long ago. I still feel decent about it. Crazy intervals tomorrow 

@AntiochFitClub

Tuesday, June 17, 2014

Tuesday, June 17, 2014

Fit Club

Attendance: Benton, G, Stanich, Tony,  Abby, Tomî, Danny, Tony, Anna, Abbi

A. EMONM  24
Even: 1 Heavy Back squat 285
Odd: 8 Front lunges 95 for first 5. 115 for second 5

B: Fellowship

Done

Everyone was in a lackadaisical state this morning. We started around 6:35ish but there was still plenty of time to finish the workout. The 24 mins went by quick. In Fellowship today we found out that Benton really cares about beating everyone else. He seems to be threatened by everyone else getting better. There was no Taegan today, the burn must have really got to her. This has been Tomï with 102.3 The Mix fm, thanks for listening. 



No Fit Club Wednesday June 18
Enjoy the extra sleep

Monday, June 16, 2014

Monday, June 16

Attendance: Stanich, G, Benton, Danny, Kelly, Anna, Abbi, Thomé, Resse, Abby, Tony, Tomį, Jo, Taegan. 

FitClub 

Monday: 
A: Power Clean - 3, 2, 1, 3, 2, 1
    - Rest 1 Minute Between sets

B. 8 Minute AMREP 
   Dead Lift ( 275 / 185 / 135)
   Over Bar Bupree 
   - 3, 6, 9, 12, and so on
   - Score is total reps

Un bien viaje a El Rancho con Jack

Tomį: 15+28
Taegan: 15+6
Danny: 15
Reese: 3-6-9 X2 +3
Tony: 15+7
Jo: 12+8 
Benton: 15+16
Abbi: 15+27
Anna: 12+20
Thomé: 18
G:18
Stanich: 18+1               

Monday, Monday, Monday. Some of us remembered the new parking spot, others did not. Im sure most of us will park over there now. Taegan was sunburnt, Stanich rose from the dead, and G brought his cousin. Things went well this morning. Looking ahead at the week plan we have many more dead lifts ahead of us. Afterwards we had a lot of time for fellowship. Sitting down and talking at the end is one of the best parts of fit club. I had the opportunity to introduce myself to the substitute teacher for Benton's class. I grabbed my notebook and recorded these notes: 
-New teacher
-Soft handshake
-Tells me her name
-Says bless more than once to a kid
-Forgot her name
-Gave a kid a pencil (BW)

-7:40 and only 4 kids in class
-The room is not ventilated well
-Getting hot in here
-I am changing shoes
-My feet are more comfortable now
-She asked what I was writing in my notebook
-Was honest and told her about the blog
 -Said she knew about fit club
-How does she know about fit club???
-Student is starting at me
-Realize it is Gabriel
-Throw him a heads up
-We cool
 -Benton walks in
-Rest of the class walks in
 -7:44
-Briefly talk to Benton
-Shows me his computer
 -Time to go home
-Breakfast with the best 

Week 2

FitClub 

Monday: 
A: Power Clean - 3, 2, 1, 3, 2, 1
    - Rest 1 Minute Between sets

B. 8 Minute AMREP 
   Dead Lift ( 275 / 185 / 135)
   Over Bar Bupree 
   - 3, 6, 9, 12, and so on
   - Score is total reps

Tuesday: 
5 Sets:

3 Back Squat - Heavy as possible 
6 Burpees9 Pull Ups / Ring Rows Rest 4 Minutes 

B. Max Time ring hold!!! LETS GO!

Thursday: 
10 Front Squats 
10 Pull Ups 
100m Sprint
    - Rest 4 Minutes 
    - 5 Rounds 

Friday: 
A: Split Squat (4 sets of 10 - Rest 2 Minutes) 

B: Diane For Time: 

21, 15, 9 

Deadlift (225 / 135)
Handstand Pushups or Hand Release Pushups (Retest from Late April 6:20) 

Friday, June 13, 2014

Friday, June 13, 2014:

Attendance: Taegan, Kelly, Danny, Abbi, Anna M, Anna A, Benton, G, Micheal, Thomas, Tony

A.

Four sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets
B.
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
5 Dead lifts
10 Burpees

Benton + Thomas: 12+16
Danny/ Anna + G: 10
Abbi + Taegan: DQ
Kelly + Anna: 10 +15
Micheal + Tony: 10

Got into the cafeteria really early today due to the "large dancers" in the south gym (Abbi 1). We were originally going to the workout programed for Friday today, but ended up doing the Saturday workout instead. The front lunges were oddly tough and seemed to workout some muscles in the gluteus maximus aurelius. We did them outside which was really nice. The fresh morning air is a lot better to breathe than the weight deck smog. There was a debate for whether to run or dead lift in the second part. We ended up going with dead lifts. 20 minutes is a long time for an amrep especially if you can not pace yourself. Being able to pace yourself is essential for the longer workouts so we all need to work on them. Well, the first week of Fit Club has passed, but there are several more to come. To celebrate we are going to have a BBQ where everyone brings in there own grill. Saturday, 4 p.m., Benton's house. Be there. 


Check out this link, you won't regret it. 
Fun At Soccer Camp

Thursday, June 12, 2014

Thursday, June 12, 2014

Attendance: Benton, Abbi, Anna, Danny, Thomī, Tomé, Taegan, Reese

Thursday Fit Club

A.

Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
B.
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Push Ups
30 Double-Unders

B+T: 10:51

Reese+Thomé: 11:25

Danny+Tomī: 14:40

Anna+Abbi: 15:24

*There were no t-shirts harmed in the making of this post*  A lot of good things went on today, the best being the copious amount of pull ups. I saw wighted pull ups and kipping pull  ups and strict pull ups and rubber band pull ups and jump pull ups and box pull ups, it was wonderful. Also, Reese and Tomé learned how to role up the rings. Those two are really coming along nicely skill wise. First part went by quick as did the second. We were all kind of bummed that we could not do the wall balls, but we got some push ups in instead, one of these days though.... In Fellowship news we all agreed that G needs to purchase a helicopter for transportation purposes. For G's style of travel I would suggest the Sikorsky S-300CBi. A quality product for a quality man. With high speeds and high fuel efficiency this is the right purchase for him. See everyone tomorrow.

                                                                        -Thømåß

Tuesday, June 10, 2014

Tuesday, June 10th

Attendance: Danny, Anna, Abbi, Thomé, G, Benton, Kelry, Reese, Tomï

Tuesday

Four sets of:
Bench Press x 3-5 reps @ 20X1
Rest 30 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Snatch
100 Meter Run
10 HR Pushups
100 Meter Run

Danny: 5

Anna: 4 +10 + run

Abbi: 5 +10 + run

Thomé: 4 + 5

Tomï: 5 + 20 + run

G: 5

Benton: 5 + 8

Kelry: 5

Reese: 5

 We found a new home today.....the cafeteria. There were mixed emotions about the place. Although the room is very spacious, it lacks many of the essentials. We will make the best out of it, though. We did not have kettle bells for the first part so we used dumb bells which were weird to grip. We should bring those down tomorrow before we start. The second part was a good combination of multiple movements. Everyone scored in the 4+ range for sets as well.  We should try and incorporate more running, I heard it was good for the heart. We also found out G is the type of person who would hold a grudge, so if you owe him money, pay him back as soon as possible...Thomé. Fun day tomorrow, come ready to work on mobility and athleticism. 

                                                                              - The Queen's Serviceman

             

Monday June 9th

Monday

Attendance: Benton, G, Lo, Taegan, New Abby, Old Abbi, Anna, Thomas, Danny, Kelry. Tome', Reese. 

A: Back Squat 40X1 - 3, 3, 2, 2, 2 (rest 3 Minutes) Worked up to 315

B: Partner WOD:
    100 Burpee over Boxjumps for time
Beninger - 8:08
Ablry - 10:15
ABna - 10:44
Danny / Thomas - 7:01
Thomas / Reese - 8:15

AFTERNOON:

A:EMOTM x 14
   8 Toes to Bar
  12 Cal's on the rower Did it 

500m Row @ 90 % x 4 (2 Minutes Rest) All rounds around 1:45. 

Build to max dead lift: 415 (PR)

3 Rounds
    2 story stair framers walk (55per hand)
    15 Ball Slams (15)
    15 GHD Situps Done

2 Rounds
   2 Story single stair
   2 Story double stair
   2 story double stair with 45lb plate overhead. Done

3 50m Sprints
   Walk back Done

Went ham in the second part of the workout... it was crazy. I was in the gym for like 2 hours. Set a pr in dead lift (415) so that was okay. Also, I don't know what the type of hours The Queen is making you work, but this blog thing doesn't take too long... You have one job!!!

Let's see... some funny stuff... 

1. G tried to jump over a box without jumping... it was really weird even for G. 
2. We all are getting nicknames. Thomas is going to be Tomi and the other Thomas is going to be Tome' 
3. Remember Stanich? 

Week ONE

Monday

A: Back Squat 40X1 - 3, 3, 2, 2, 2 (rest 3 Minutes

B: Partner WOD:
    100 Burpee over Boxjumps for time

AFTERNOON:

A:EMOTM x 14
   8 Toes to Bar
  12 Cal's on the rower

500m Row @ 90 % x 4 (2 Minutes Rest)

Tuesday

Four sets of:
Bench Press x 3-5 reps @ 20X1
Rest 30 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Snatch
100 Meter Run
10 HR Pushups
100 Meter Run

Thursday

A.

Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
B.
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders

Friday: 

A.

Four sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets
B.
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees

Saturday

A. emom – FS @20X0 2-3 65% of 1rm – 8mins speed focus
B. SC build to a max
C1. thruster 8-10; rest 10sec build per set
C2. T2B amrap – 1; rest 3mins x 3
+
3 rounds for time
20 chin ups
20 wall balls 20/14# 10/9′ target