Week 3 2014:

Week 2

Monday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @265 - let me know if you fail a set - once you fail a set this will be switched up slightly

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs x 4 sets

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms

+

5 sets:

30s amrap hspu - strict

rest 2:00

Tuesday: MAP cyclical

20 minutes:

30s double unders

30s rest

30s elliptical

+

AMSAP arch body holds

rest 90s x 3 sets

Wednesday: full body cp / oly battery / core

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 8s / 2:00 - the idea here is to progress intensity, if you complete these clusters will dial back the rest between but increase weight so let me know if you complete as rx or need more rest.

B. 1 squat snatch + amrap - 2 OHS @ 135 rest 2:30 x 3 sets *go until you think you can only do 2 more ohs then call the set there*

C1. 9 strict TTB rest 15s

C2. FLR on rings 45s x 3 rest 1:30

Friday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 6, 1, 5, 1, 4 rest 2:00

B. Squat Snatch 145 1.1.1.1.1.1.1.1.1.1 rest 12s / 2:00 x 2 sets

C. Single leg bulgarian split squat 6-8 / leg @ 30x1 - rest to full recovery btw legs

Saturday: Map scenarios doable @ apartment

5 sets:

4 unbroken muscle ups

100ft bear crawl

100ft crab walk back

10 burpees afap

rest 2:00

Thursday August 28th

Fit Club

Attendance: Benton, Stanich, G, Jack, Thomas, Taegan, Trevor, Robert 

Full body cp / oly battery / core

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 10s / 2:00

B. EMOM 8 minutes - 2 hang snatch - moderate weight 135

C1. 8 strict TTB rest 15s

C2. FLR on rings 35s x 3 rest 1:30

Workout Notes: Today was good. Clean and Jerks went pretty well. The first set was easy but after that things got kind of tough. It was easier than last week though when we had 12 seconds rest. We were running short on time so we cut the EMOTM stuff to 8 minutes instead of 10. 

Banter: Ummm... Today was awesome. We have given up on getting a girl for Taegan. All of the girls have either 1. quit or 2. gone to college and quit. Also, Thomas is the man for showing up even when soccer is going on. Also, Rob started cleaning like a man today... A full grown man. 

Tuesday August 26th

Throwback Tuesday / Belated Man Crush Monday

Fit Club

Attendance: Benton, Stanich, Thomas, Taegan 

20 Minutes:

30s Burpees @ 85%

30s rest

30s Elliptical @ 85%

30s rest

*Thomas will write in our scores:

Thomas: 123
Benton: 110 
Stanich: 116
Taegan: 90ish #womenproblems

Workout Notes: Really worked on getting my feet off the ground quick when doing the burpees. Also, got kind of slow the last few sets. Lots of sweat flying around. 

Banter: Wake Up! Jack, Josh, Dani. Get your buts in the gym. Your day will go much better. Meatheads are in the weightroom Tuesday and Wednesday so we should be good for Thursday (6:00 AM) and Friday (5:15) 

Monday August 25th

Fit Club

Attendance: Benton, Stanich, G, Taegan, Bell... The good ones!

A. Back Squat 20-10-10 rest 1:30 @260 Done at 260. 

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs Done with a 50lb kb 

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms 45 

+

4 sets:

30s amrap hspu - strict

rest 2:00 11, 10, 8, 6 

How you felt: The 20 10 10 things is... It is really bad. Always really hard. However, didn't fail at all. The rest of the workout was very interesting. My hamstrings were getting chewed up and spit out. I think I was the only one with this problem. The handstand pushups were tough. Strict is never a good thing. 

Banter: Today was pretty fun. We were missing Dan, Thomas, jack, and probably countless others. Monday is a great day to work out because the meat heads are absent / seeping / being meat heads. Jokes consisted of making fun of Taegan.... And thats it. See everyone tomorrow. 

Week 2: 2014

Monday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @260 - let me know if you fail a set

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms - did u do this?

+

4 sets:

30s amrap hspu - strict

rest 2:00

Tuesday: MAP cyclical

20 minutes:

30s burpees @ 85%

30s rest

30s run @ 85%

30s rest

Wednesday: full body cp / oly battery / core

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 10s / 2:00

B. EMOM 10 minutes - 2 hang snatch - moderate weight

C1. 8 strict TTB rest 15s

C2. FLR on rings 35s x 3 rest 1:30

Friday: MAP - intervals added gymnastics

5 sets:

3 unbroken musclee ups

8 unbroken ctb pull ups

250m run

rest 2:00

Saturday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 6, 1, 5, 1, 4 rest 2:00

B. Squat Snatch 145 1.1.1.1.1.1.1.1.1.1 rest 10s / 2:00 x 3 sets

C. Single leg bulgarian split squat 6-8 / leg @ 30x1 - rest to full recovery btw legs

Wednesday August 20

Fit Club

Attendance: Benton, G, Taegan, Brandon, Tomi, Danni... thats all. 

AMREP Muscle Ups - or pullups

10 Burpees

25 -15 KB Swings @ 50

x 5 Sets Rest 2 minutes

Benton: 4, 4, 4, 3, 3 

Tomi: 10, 5, 4, 4, 5 

Tweaked my back doing KB swings this morning. It sucked but I got through the rest of the work out. Also, this is Saturday's work out but the meat heads were back today so we got kicked out of the weight room. Danni on the situation, "they better win a game." We are having a meeting this afternoon in my classroom. 10 minutes to discuss the future / termination of Fit Club. Hope to see everyone there (might have to skype some people in). 

Tuesday August 19

Fit Club MAP cyclical

Attendance: G, Trevor, Robert, Taegan, Thomas, Danni... and that's it

Guess which one we rolled up?

10 minute amrap:

10 Dead LIfts @ 95

10 Burpee Box Jumps 

10 Front Squats @ 95

rest 5 minutes x 2 sets

Benton: 

10 Back Extensions

10 GHD Situps 

10 OHS @ 95  4+10, 4+20

rest 5 minutes x 2 sets

Well, today was awesome. 

Monday August 18th (First day of school)

Fit Club!

Attendance: Benton, G, Taegan, Brandon

 Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @255 

B. RDL 5x5 @ 30x1 rest 2:00 -light/moderate weight 185

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms

+

3 sets:

30s amrap hspu - strict Didn't see the strict... I guess Ill do them some other time 

rest 2:00 13, 15, 13 kipping

Well, it's the first day of school. It was full of book discussions and pep rallies and disgruntled students... G and I wanted to get real pumped up before the day started so we decided to call an impromptu workout. I think i was supposed to use 260 in the squats this morning... I didn't, but they were still hard. I am pretty sure 135 would be hard. We also did the dead lifts which were fun. Anyway, got a good one tomorrow. Should only take about 25 minutes from start to end. Show up if you want.

Tuesday August 12

Basket Ball in the AM at VH

PM at Cross Fit 155 (yes, it's a real cross fit gym) 

A: Back Squat 5. 5. 3. 3  (295, 315) 

B: 4 x 8 Strict Pull Ups - Done 

C: 15 - 12 - 9 - 6 - 3 

Shoulders to over head 

30 Double Unders  4:00 

Well, I went to a cross fit gym... And I killed it. Two favorite things in one workout? Pretty good! See you guys tomorrow! I miss you all!!!!

Limbo Week

Tuesday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @255

B. RDL 5x5 @ 30x1 rest 2:00 -light/moderate weight

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms

+

3 sets:

30s amrap hspu - strict

rest 2:00

Wednesday: MAP cyclical

10 minute amrap:

10 back extensions

15 calorie airdyne

10 OHS 95

rest 5 minutes x 2 sets

Thursday: full body cp / oly battery / core

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 12s / 2:00

B. Snatch Balance - light, work technique 3 reps x 5 sets rest 1:30

C1. 7 strict TTB rest 15s

C2. FLR on rings 30s x 3 rest 1:30

Friday: MAP - intervals added gymnastics

5 sets:

max unbroken muscle ups

10 burpees

15 KBS 70lb or 25 KBS 55lb

rest 2:00

Saturday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 5, 3, 1, 5, 3, 1 rest 2:00

B. Squat Snatch 145 1.1.1.1.1.1.1.1.1.1 rest 12s / 2:00 x 3 sets

C. 10 min EMOM: 3 front squat 215-225

Thursday August 6, 2014

Anna's Busy Day

VH Workout 

1. Basketball from 6 to 7:30 (We played to 100)


A. 7 Squat Cleans not for time (Something heavy) Worked at 245 (my legs were tired and it took a long time. 

B. Build to a tough triple push press Built up to 205 

C. 1:00 Double Unders 60
     15 Power Cleans @ 185 3:43 
     1:00 Double Unders 50

Thomas beat me yesterday so I decided to get in and do Friday's workout (Yes I realize I told you to not work out today but with the school closed tomorrow I wanted to get it in... And yes, I realize as soon as you see this you are going to make a B-Line for the nearest weight room). Anyway, here is a throw-back thursday blog post. It is entitled: Taegan's Odyssey 

The highlight of the morning was without a doubt the "beat down" Taegan threw on Hamza at Cardinal Shooting. I have seen some pretty exciting things this summer, but all fall in comparison to the electrifying defeat of a cocky and mouthy Hamza. With the swishing of her slightly smaller basketball, the gym erupted in cries and cheers. We all stormed the court, frantically looking for someone to hug. Matt Powers cried tears of joy. Hamza, tears of agony. All the while Thomas Furlong performed cart-wheel after delicious cart-wheel upon  the very hardwood Hamza was mopped. When asked how she felt, Taegan responded with little to no inflection "... I don't know... Good I guess."  Yes Taegan. Good I guess indeed.  

Wednesday, August 6, 2012

Wednesday Fit Club

Attendance: Benton, Stanich, Abbi, Josh, Brandon, Anna, Trevor, Danny, Thomas 

A. 20-10-5

Thruster @95                                           

Pull ups

B. 12-9-6 

Clean @115

Burpees 

C. 10 min jog

Name	Part A	Part B
Abbi	5:57	3:07
Josh	7:55	4:35
Brandon	8:47	4:29
Benton	3:08	2:43
Trevor	7:11	3:39
Anna	8:47	n/a
Danny	9:43	3:03
Thomas	3:08	2:42
Stanich	He did them, but did not	want to write down time

Same old same old this morning. We got into the gym and some of us started to warm up. This morning I kind of just laid there for a little. Mystery man came in today and turned the lights on for us, for that we thanked him. Then as usual we headed to the rust bucket. Part A was a modified version of Fran. Things were broken up into three groups for part A and B. Benton warmed me against going unbroken for part A which was good advice. My "little boy legs" apparently  started to shake. I need to focus on making sure I don't no rep things. Getting the thruster form down can be a little difficult but after you do it cuts the time down tremendously for reps. Part B was a sprint workout. People were advised to go all out during it. 115 can get real heavy real quick. These were two really good workouts today which was topped off with a nice little running tour around the school. Brandon said hello to every car that passed by, but sadly there were no responses.  After we got back from the run we started to clean up and then we all left. Rest day tomorrow. If anything you can go run a little but don't lift weights. I am uncertain about what is happening on Friday but I will do my best to keep things updated. 

   

                                                                                 -Tee

Tuesday, August 5, 2014

Tuesday Fit Club 

Attendance: Benton, Stanich, Taegan, Anna, Abbi, Josh, Brandon, Thomas

A. 30 min amrep

5 HSPU

10 right American KB swings

7 Pull ups

10 left American KB swings

10 TTB

30 walking lunges 

The gym was extra dark this morning. It was not until around 6:25ish that a guy came in and turned them on for us. There was also Fit Club weigh ins this morning. It is always important to keep track of your stats. Benton was running a little late and messages us to go get set up in the rust bucket. None of use were really sure about what the wod was so we just ended up sitting around there for a little instead of the gym. Stanich was thinking about taking over and running a few miles but I would have never let that happen. Benton showed up soon after and we got going. Most people were able to his the 6-7 round range for the workout. During the walking lunges Abbi and I got to work on some pretty fancy high fives. I also brought the chalk in today which I have always wanted to try. It was honesty not that great and a pain to keep on re-applying. But it was fun to mess around with so it can stay. After we finished the McIlhany's took off and the rest cleaned up and headed to the gym. We got into a really intense discussion about the best Disney Princess.  There were multiple arguable point about why a princess was better than another. Brandon and Stanich started to bet marriages with the princesses on half court shots. In the end Stanich lost so he has to marry Mulan. Afterwards Benton and I headed to Dunkin Donuts to grab a cub of jo and some grub. There we saw Anna and sat down at a table and talked for awhile. I am slowly learning about the world of coffee. Benton had meetings to get to and Anna had coffee to get to family members so we left a little before 9. I think tomorrow is Fran then Grace so bring your A game. 

                                                                                 -Tea

Monday, August 3, 2014

Monday Fit Club

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

A. 

20-10-10 Back Squat

Go up 5lbs since last time

B. 1-1-1-1 Push/Split Jerk

Rest 2 mins between each set

3 rounds 

C. EMOTM

Even: 5 PC

Odd: 10 Burpees

for 14 mins

I got there late today and missed the warm up and part A. My knee was bothering me again so it was probably a good thing. Benton and I went with split jerks as did Danny. Those were the only ones I saw at last. Part B went by in the blink of an eye. Part C was a little difficult. If you were able to pace yourself well you would have about 25-30 seconds of rest every round. Benton went snatch while everyone else did PC. We talked for a little then we all went our separate ways. I could see a tear in Jack's eye when we were all leaving, it can be tough on some of us. More tomorrow. 

                                                                          -Sleepy T

Saturday, August 16, 2014

Saturday Fit Club

Attendance: Benton, Stanich, Jack, Danny, Thomas

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

Saturday bonus workout today. Jack and I were the first to get there followed by Stanich then Danny then finally Benton. Before we got started we were in the gym. Jack and I found scooters and had some fun with them. Danny started to blast some music but Benton turned it down.....lame. We headed to the rust bucket and started part A. It was broken up into two groups of two and one group of one. Between the five of us there was only two ropes. Instead of 100 DU the alternative was 300 single unders. Benton and I did DU's and everyone else did the 300. It took me about 1:30 to find my rhythm which was better late than never. Everyone else did fine with it. We finished up that and we headed to the wrestling room. After about 10 mins Danny and I were able to set up the rings......incorrectly. Benton came over and helped out and we started soon after. This was the first time we have done muscle ups in a long time and they felt real good. I was not really feeling the first workout, it must have been all the nope in me. I got really into part B though. Danny did really well on the second workout, the entire time he had this crazy look in his eyes. After we finished part B we sat around and talked for a little. Benton headed to a grad party but I am not sure where anyone else went, not even myself.

                                                                     -Triple T

Friday, August 1, 2014

Friday Fit Club

Attendance: Benton, Stanich, Josh, Jack, Abbi, Taegan, Thomas, Brandon

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 

Sorry for the late update, could not find the time yesterday. Like most mornings we got into the gym and the lights were off. After Benton got there he was able to turn them on. Everyone was doing something to warm up. I think we got moving into the rust bucket soon after. I tried 185 for part A but I could not get the hang clean up so I dropped to 165. Benton was able to work his way up to 235. Part A was broken up into two groups so everyone finished close to each other. This allowed us to start part B as a group. I went with 115 and Benton warned me it was going to be real heavy. It was but I was able to get through it. Abbi really did not like the strict press part of this but everything else went smoothly for her.  The 30 cleans for time did not seem that bad at first but they got increasingly harder. Brandon finished in about 2:40 so he could have probably gone a little heavier. Jack came up big and did 145. It was  tough for him but he was able to get through it. More tomorrow at 2.

                                                       -Thomas