Thursday, July 31, 2014

Thursday "Off" Day

Look at that product palcement

Attendance: Danny, Thomas

Furlong Five

50 Pull ups

50 GHD w/ med ball

50 Push ups

50 TTB

50 Goblet Squats @60

(Broke up into sets of 10)

For time

 We got in the rust bucket around 3:00 pm today. Inspired by the Jackson 5, this workout was made. Originally the workout called for 100 reps of each instead of 50. After the second set of 10, Danny and I decided to drop the rep count. It was truly awful. I was able to finish the RX in 15:36 and Danny in 34:21. The pull ups and TTB really got Danny on this one. I had some time before Danny was finished so I tried to get the 100 of everything. I was able to get 100 of everything except TTB which I got 60 of, giving me a finishing time of 41:05. I had a nasty calf cramp and did not want to mess with it. This was the longest workout Danny or I have ever done and it was terribly amazing. For music Danny was able to play the wubs. After we finished up we went to the aux gym and shot around. Maloney came in and told us about the basketball open gym at 6:30. Danny and I promptly ran back home and grabbed some basketball shoes. After that we had a casual two hours of basketball. We both agreed it was a great decision. I weighed 148 lbs after breakfast this morning and 142 when I got home. So I lost about 6 pounds in a day, which probably is not very good. Hopefully neither of us are terribly sore tomorrow morning. 

                                                                       -Thomas

Wednesday, July 30, 2014

Wednesday Fit Club

Attendance: Benton, G, Stanich, Anna, Taegan, Kelly, Brandon, Thomas, Danny

Wednesday:

ALL OUT:

45 seconds Wall Walks

45 seconds Broad Jumps

+

Rest 6 Minutes

+

45 seconds Sprint

45 seconds Burpees

+ 

Rest 6 Minutes

+

Every 2 Minutes for 8 sets

100m Sprint w/20lb sandbag (if no sandbag use a medicine ball)

We were able to start at 7 today and the extra hour of sleep felt great. When I got there I found Brandon in the cafeteria and Stanich soon walked in as well. We went to the rust bucket and found G's watch and Benton's jacket. We headed back to the south gym and still no one else was there. After a little bit Anna, Kelly, and Taegan all showed up. We stayed in the gym for awhile longer till Benton got there. Stanich and I were playing wiffle ball and I accidentally let go of the bat and it hit Kelly and Taegan in the head at the same time. I felt really bad about that. After Benton showed up we got going real quick. I had to go soon so we got through as much as possible. We did the two all out workouts and then I had to go. The sprints were sprints though so I dont think they were that bad. Let me know if I was wrong.

                                                                               -Thomas

PM Session 

Attendance: Thomas and Danny

A. Build to max clean 205

B. 3 rounds 

10 GHD sit ups w/ med ball

10 TTB

C. Bench

D. Only Danny did this

8-7-6

6-5-4

4-3-2

Deadlift, pull up, PC

We both had some energy so we decided to put it to good use. We got in there and started some power cleans. I was able to hit a PR at #205. That was my summer goal so it felt really great to get it. Danny was able to work up to 135 and did multiple reps at that. Danny was a little sad he missed the 25 min amrep that one day so he wanted to do some TTB. That is when we came up with part B. For bench we just went at it. While this was all going on we blasted some wubs in the background and they were glorious. Video for proof of pr pc. 

                                                           

                                                                    -Fulfilled T

Tuesday, July 29, 2014

Tuesday Fit Club 

Attendance: Benton, Thomas, Kelly, Anna, Abbi, Jack, Josh, Taegan 

Tuesday:

25 Minute AMRAP:

4 Strict HSPU

10 KB snatch Right arm 55lb

6 Strict pull ups

10 KB snatch left arm 55lb

8 Toes to bar

20 Step ups 24" Box

When we got to the gym today we had the pleasant surprise of cheer mats all over the south gym. In addition to that, the basketball nets were done. Jack and I had to revert to circus games for entertainment. After everyone was there we headed to the rust bucket to start. If we finished early enough Abbi could have enough time for some fellowship afterwards. We just had the one part today. It was a 25 min amrep that was not to difficult. Time seemed to go by really quick. As we were pumping rusted iron Taegan's tunes blasted in the background. We  finished up in there and cleaned up real quick. Near the end of the workout Abbi tore her hand open and got blood on almost everything. There was a weird moment where Benton and I just looked at each other and screamed after Abbi showed us the tear. She slapped some rust flakes on it and got right back on the pull up bar. I think she contracted Ditretralcozin which is a native disease to the coast of Cameron and the Rust Bucket. After that we moved to the south gym again and sat around on the mats. We talked about the Chicago trip which just made things more confusing. Abbi left soon after. Things broke up into smaller conversations after that. We jumped from subjects such as the big feet video to gift ideas. It was all over the place. Anna also now has her heart set on getting a pet elephant and naming it Tantor. Cheerleaders started to come in so we left. I must go know, the Queen calls. 

START AT 7 TOMORROW

                                                                                 -Terrific T

Monday, July 28, 2014

Monday Fit Club

Attendance: Benton, G, Taegan, Nick, Dan, Josh, Danny, Josh, Anna, Abbi, Thomas

LOOK AT MY BIG FEET

Monday:

A. Back Squat 20-10-10 Rest 1:45 @245, do not go heavier.

B. Split Jerk 1.1.1 x 5 rest 2:00
+

14 Minute Alternating EMOTM:

1st: 4 Squat Snatch singles @ 68% 1RM 

2nd: 40 Double Unders

We got into the gym at the regular time and started to warm up. Benton's order came in with his rope, ball, and other stuff. The foam roller ball thingy was weird to use. We finished up in the gym and went to the rust bucket to let the Anna and Abbi in who set up camp outside. Good thing Abbi knew the secret knock or else I couldn't let them in. We got into the 20-10-10 right away. Is it just me or do we do this workout a lot? Everyone finished around the same time so we went on to the split jerks. Danny is slowly getting the form down for everything which is good. I hit the dang rack on my last set which made things very awkward for a couple seconds. I was able to straighten it out though.  We did our best to get going right away on the emotm because Abbi had to take off. I was using Benton's rope while Jack was using my rope which wasn't the best idea of the day. Besides the music everything was mostly silent during the last part. We finished that part up and were done. Afterwards we went to Benton's room to watch some videos. After some technical difficulties that Danny was able to fix with nothing but a bang to his head we got rolling. G really wanted to see the Key & Peele skit which was hilarious. Remember kids, you can fly! Benton had a catchy song about big foot's big feet that was oddly funny. It may have took me the entire time but I was able to find the Cross Fit video before we all left so I would not be a total let down today.

                                                                                       - Thomas 

August I

Week 4:

Monday:

A. Back Squat 20-10-10 Rest 1:45 @245, do not go heavier.

B. Split Jerk 1.1.1 x 5 rest 2:00
+

14 Minute Alternating EMOTM:

1st: 4 Squat Snatch singles @ 68% 1RM 

2nd: 40 Double Unders

Tuesday:

25 Minute AMRAP:

4 Strict HSPU

10 KB snatch Right arm 55lb

6 Strict pull ups

10 KB snatch left arm 55lb

8 Toes to bar

20 Step ups 24" Box

Wednesday:

ALL OUT:

45 seconds Wall Walks

45 seconds Broad Jumps

+

Rest 6 Minutes

+

45 seconds Sprint

45 seconds Burpees

+ 

Rest 6 Minutes

+

Every 2 Minutes for 8 sets

100m Sprint w/20lb sandbag (if no sandbag use a medicine ball)

Friday:

A. Squat Clean + Hang Squat Clean x 5 sets rest 2:00

B. 3Press + 3Push Press + 3Push Jerk x 3 sets rest 90s
+

For time:

30 Power Cleans 185 

Saturday:

4 Minute timer:

100 Double Unders

30 American (overhead) KBS 55lb
AMRAP thrusters 95lb in remaining time 

+

Rest 10 Minutes

+

20 Minute amrap:

2.2.2 Muscle ups (15s rest between doubles)

20 air squats

2 wall walks right into 2 HSPU with chest against the wall (instead of back facing the wall...i.e. at the top of the 2nd wall walk go right into 2 hspu)

200m run

Friday July 26, 2014

Funk Friday

Attendance: Benton, G, Big and little Fillipone, Danny, Abbi, Kelly, Jack, Josh 

A. Clean Pulls 5x3 @ 105%+ 1RM Clean rest 90s did @ 275... very heavy 

B. EMOTM 10 Minutes 3 Hang Cleans 3 shoulder to overhead 155 done

C. EMOTM 18 Minute - 3 back squat 245 Done 

So... Tommi wasn't there today... neither was Anna. There was, however, a lot of yelling. 

Wednesday, July 23, 2014

Wednesday Fit Club

Attendance: Benton, Danny, Stanich, Josh, Jack, Anna, Thomas, Kelly

Wednesday:

ALL OUT:

40 seconds burpees

40 seconds Power Snatch 75

+

Rest 6 Minutes

+

40 seconds Shoulder to overhead 115

40 seconds pull ups

+ 

Rest 6 Minutes

+

Every 90s for 8 sets

10 goblet squats 70lb or 15 with 55lb

10 burpees

We got into the gym around 6:05 and sat around in the dark for a little. Someone came by and turned on the lights for us. After that we went to the rust bucket and found Benton and Danny in there. We warmed up and got into the all out sections right away. We broke up into two groups and got done quick. After that we went directly to the goblet squats and burpees which kind of sucked. It felt really good on the legs though. We cleaned up and moseyed on over to the south gym. There we talked for a little and then went our separate ways. I w-ll sadly not be able to attend Fit Club on Friday. I know me not being there is going to be tough for everyone but I know we can get through it together.
                                                                        -5'6, 130lb, T

Tuesday, July 22, 2014

Tuesday Fit Club

Attendance: Stanich, Benton, G, Nick, Dan, Kelly, Taegan, Danny, Josh, Anna, Abbi, Jack, Thomas

Scores for today

Tuesday:

A.

15 Minute AMRAP

5 HSPU

15 Russian KBS 55

250m Run

Rest 5 Minutes

B.

15 Minute AMRAP

5 Strict pull ups

20 overhead walking lunges 65lbs (10/leg)

10 Back extensions

25 double unders

rest 5 Minutes

C.
15 Wall walks for time

Rob stopped by in the morning and dropped off Benton's rope so I guess we can call off the hit. The tape job that I thought would save the rope actually ruined it. Benton said he is just going to order another one real soon. We broke up into two groups and did parts A and B at different times. The split worked well but one group got to do part A outside sooner which brought cooler air for them. I was in the second group that went outside and it was hot hot hot. A shirt was lost in the process, and I looked gooooood. After we finished up both amreps we sat around for a little and talked. The McIlhanys had to take off so they missed part C. We headed to the south gym and dropped off our bags and then went into the annex. I cant remember the last time we were in there. Once again we split up into two groups. Taegan came in first at 1:55, Benton 2nd at 1:56, and I third at 2:00. As a group we need to focus on breathing less. That seems to be the most efficient strategy to working out. We had some time so we talked a little about the Chicago trip. They are closing the school on August 8th to work on the air vents so that was the date it was changed to and we would take the train. After that we talked about our favorite foods and went back into the south gym. Things split up shortly after. I basically just wrote you a novel about today.

                                                                  -Machine T 

Monday July 21, 2014

A. Back Squat 20-10-10 Rest 2:00 @240 Done

B. Snatch Pulls 5 sets of 3 rest 1:30s @ 105%+ of Snatch 1RM 205 

C. 8 Minute AMRAP:

Some zas were had

3 Squat Clean 205

6 Ball Slams

Part C: 

Abbi: 10 @ 75
Anna: 8 + 8 (KB Swings)
Tomi: 8 + 3 @ 145 
Joshi: 10 + 1 @ 95 
Danny: 7 @ 85
Jack: 9 + 1 @ 95
Taegan: 8 + 3 @ 75
Benton: 6 + 8 @ 205

Got in. Warmed up. Went to rust bucket. Lifted some stuff. I went home. Weird stuff started to happen. Photos for proof.

Some balls were smashed

I can't even

July IV

Monday:

A. Back Squat 20-10-10 Rest 2:00 @240, do not go heavier.

B. Snatch Pulls 5 sets of 3 rest 1:30s @ 105%+ of Snatch 1RM

C. 8 Minute AMRAP:

3 Squat Clean 205

6 Ball Slams

Tuesday:

15 Minute AMRAP

5 HSPU

15 Russian KBS 55

250m Run

Rest 5 Minutes

15 Minute AMRAP

5 Strict pull ups

20 overhead walking lunges 65lbs (10/leg)

10 Back extensions

25 double unders

rest 5 Minutes

15 Wall walks for time

Wednesday:

ALL OUT:

40 seconds burpees

40 seconds Power Snatch 75

+

Rest 6 Minutes

+

40 seconds Shoulder to overhead 115

40 seconds pull ups

+ 

Rest 6 Minutes

+

Every 90s for 8 sets

10 goblet squats 70lb or 15 with 55lb

10 burpees

Friday:

A. Clean Pulls 5x3 @ 105%+ 1RM Clean rest 90s

B. EMOTM 10 Minutes 3 Hang Cleans 3 shoulder to overhead 155

C. EMOTM 18 Minute - 3 back squat 245

Saturday:

4 Minute timer:

100 Double Unders

30 American (overhead) KBS 55lb
AMRAP thrusters 95lb in remaining time 

+

Rest 10 Minutes

+

20 Minute amrap:

2.2.2 Muscle ups (15s rest between doubles)

20 air squats

2 wall walks right into 2 HSPU with chest against the wall (instead of back facing the wall...i.e. at the top of the 2nd wall walk go right into 2 hspu)

200m run

Friday, July 18. 2014

Friday Fit Club

Attendance: Benton, G, Taegan, Abbi, Josh, Nick, Dan, Danny, Thomas, Doggy

Friday:

A. Clean grip deadlift 5,4,3,2,1 rest 2:00

B. Hang squat clean + split jerk 1.1.1 rest 2:00 x 5

C. EMOTM 20 Minute - 3 back squat 235

Complete 

The school was under heavy construction this morning so we could not use the the gyms to warm up for "safety reasons."  We went straight to the rust bucket and hung out for a little instead. Part A went by fine. Nick and Dan worked on regular dead lift form. After doing the clean grip dead lifts, actually cleaning felt really weird. I kept on hitting my stomach on the pull which has not been a problem in the past. Abbi moved on to part C before everyone else because she had to get to work. This was definitely the hardest part of today. G could not do this workout by himself because he would be done after 10 mins. Everyone seemed very happy after we hit the 20 min mark. In Fellowship today we found out the Benton can get very angry at his dog. Also, I guess one of my new standards for a person is to have good symmetry. One of the days next week we all need to go to the teachers office room, sit down at a table, and discuss the Chicago trip in detail. 

                                                                                        -TtTtTtTtTtTt

Wednesday, July 16, 2014

Wednesday Fit Club

Attendance: Reece, Josh, Danny, Anna, Thomas,  Kelly

ALL OUT:

A. 

30 seconds burpees

30 seconds cleans 125

+

Rest 5 Minutes

+

40 seconds thrusters 125lb

40 seconds pull ups

+ 

Rest 6 Minutes

Alright

B. 

50 partner man makers for time

Furdridge: 8:09
Helgebell: 9:08
McJohnsonIlhany: 10:57

We got to the gym a little later than usual today. There were no lights so we all just sat around and talked for a little. After we found out we were on our own we went to the rust bucket. We got warmed up and did part A. We broke up into two groups and it went by fast. After that we decided not to do the prescribed track workout. Instead we ended up doing some old fashioned man makers. All of our legs were feeling pretty dead so we wanted something arm related. So we finished that up and partook in some Fellowship time. I asked what people thought about the Chicago idea and most people seemed up for it. I do not know if a week day would work for everyone, we will figure it out though.  

Ideas for Chicago:
Josh- HSPU in sky box and take photos of G's zero g mattress 
Kelly: Bean Walks
Danny: Beach volleyball game
Thomas: People watch
Anna- Go to cheesecake factory 
Reece: Burpees somewhere 

Tuesday, July 15, 2014

Tuesday Fit Club

Attendance: Benton, Abbi, Anna, Kelly, Taegan, Danny, Josh, Thomas

Tuesday:

14 Minute AMRAP

4 HSPU

20 Double unders

8 ttb

10 box jumps 24"

Rest 5 Minutes

14 Minute AMRAP

4 strict pull ups

20 lunges

8 dips (or 12 push ups)

10 KBS 55

 Done

Going into today I thought the workout was 3 14  mins amreps (accidental pi). I was really glad to figure out it was only 2. We had one rope which sort of worked out. Benton is getting use to the new length which is good. The two amreps went by real quick, I hardly remember them. Afterwards we sat around for a little and chatted about the club. I think we are going to try and organize another end of the year celebration for summer fit club. Ideas so far were paint balling, going to Chicago, and going to a beach.  personally the Chicago trip sounds the best so far. Comment if you have another idea. I also got some solid golf lessons from Benton. I had decent posture but terrible grip. More to come tomorrow. 

                                                                            -T and T 

Monday, July 14, 2014

Monday Fit Club

Attendance: Benton, G, Kelly, Reece, Josh, Taegan, Abbi, Anna, Danny, Thomas

Monday:

A. Back Squat 20-10-10 Rest 2:00 (5lbs heavier than last week, weight stays the same across all sets)

B. 1 Snatch + 2 OHS x 5 sets rest 2:00

My joke about U.S. political parties walking into a bar in West Manhattan was hilarious,
Josh feels ready to quite a job filled with students that make him regret his
life choices, Taegan is just thirsty and wants some water,
Danny is learning The Cardinality of the Continuum  for the first
time before he teaches it to his Calculus XYZ class, and Reece
is in a conference call with multiple other math teachers
discussing new teaching methods proposed by the Board of Education
earlier in the year at the Summer Math Teacher Gathering Conference. 

C. Every 20s for 10 minutes 1 squat clean thruster 165

Done

It was leg mania today. There wasn't one, not two, but three really good leg focused parts. Personally, the squats felt easier the second time around. Others did not say the same. Part B was probably the easiest out of the three. Part C is one of the workouts where you read and think it won't be that bad until you do it and it is torture. Keep and eye out for those sneaky workouts. Afterwards we all partook in Benton' Monday surprise. For those who did not make it, the surprise was a chocolate cake from Portillos. And now you feel silly for not coming and missing cake. The new name for post workout explorations is Fellowship Adventures. Today we ventured to the math office. Our time was filled with oddly flavored protein purchases and classic office scene recreations. Things started to wind down so we all went our separate ways knowing we will converge again on a common ground tomorrow.   

                                                                                -Teacher T 

Sunday Shenanigans With Danny:

> Be Danny and I

> Be Polo-less

> Go to Goodwill

> Find pimpin polos and sweater vests
> Purchase said polos and sweater vests
> Have time to kill

> Start heading towards Ross
> Get lost
> Get saved by google
> Get to Ross
> Go look for jump rope
> All gone

> Start Danny rage mode
> Storms through store pushing over everything in sight
> Even old lady Dalorice
> JK didn't happen, was just visually disgruntled

> Buy socks and weight scale
> Leave Ross
> See Marionos sign
> Go to marionos
> Purchase bread

> Real good bread
> Go to Noodles and Co
> Share a laugh and eat

> Head home

> Wash polo

> Cut polo

>Looks like women's vest

>FTW

 

July III

Monday:

A. Back Squat 20-10-10 Rest 2:00 (5lbs heavier than last week, weight stays the same across all sets)

B. 1 Snatch + 2 OHS x 5 sets rest 2:00

C. Every 20s for 10 minutes 1 squat clean thruster 165

Tuesday:

14 Minute AMRAP

4 HSPU

20 Double unders

8 ttb

10 box jumps 24"

Rest 5 Minutes

14 Minute AMRAP

4 strict pull ups

20 lunges

8 dips (or 12 push ups)

10 KBS 55

Wednesday:

ALL OUT:

30 seconds burpees

30 seconds cleans 125

+

Rest 5 Minutes

+

40 seconds thrusters 125lb

40 seconds pull ups

+ 

Rest 6 Minutes

+

Every 3 Minutes for 5 sets

200m Sprint 

Friday:

A. Clean grip deadlift 5,4,3,2,1 rest 2:00

B. Hang squat clean + split jerk 1.1.1 rest 2:00 x 5

C. EMOTM 20 Minute - 3 back squat 235

Saturday:

7 Minute amrap

3 Power clean 165

3 bar facing burpee

6 pc

6 bf burpee

9

9....

+

Rest 10 Minutes

+

20 Minute amrap:

3 muscle ups

1 Minute run

5 hspu

1 Minute run

July 14-18 2014

July 14-18 Plan

Day	Music	Apparel
Monday 14	Metal	Polo *Cut off optional
Tuesday 15	Taegan’s Tunes	Tuck it in
Wednesday 16	Wub (Techno)	Wacked Up
Thursday (off day) 17	Off	Off
Friday 18	Being the funk	Cut off and Headband