Tuesday September 30th

FitClub

Attendance: Benton, Stanich, G, Jack, MiniMonster

A. emom – 16 min
odd – HPC x 2 moderate weight waveload (185) 
even – 20 DU + 2 ring MU Done, No misses 

B. emom – 16 min
odd – 5 DL TnG moderate same loads throughout  275 (Heavy) 
even – 7 ring dips kipping

C. emom – 16 min
odd – KBS russian tough x 10 Do upstairs
even – 10 burpees AFAP DIDN't have time for

Workout Notes: I set the rings up yesterday after school so we could get right into it. It was really nice walking in and having them done already. Did the cleans at 185 (pretty easy) and the deadlifts at 275 (pretty not easy). MiniMonster came strolling in 15 minutes late and dehydrated. We are going to get her a camelback for her birthday... which I would assume is coming up soon or something. She told us she drank two glasses of water in a week... thats not very good Taegan. Anyway, we have the day off tomorrow. I will be airdying on my new airdyne. It is going to be awesome. I might even go for a real bike ride... 

Crossfit

Monday September 29th

FitClub 

Attendance: Benton, Stanich, G, Bellish

A. Front squat build to a max 265 in 10 minutes

B1. BB front rack walk lunge 20 steps; rest 20sec build per set 80lbs
B2. 15 T2B; rest 3mins x 3 Unbroken 
+

10mins 85% effort
Run 200m
8 burpee box jump overs 20/24″ 4 + run + 4 burpees

rest 3mins

10min 85% effort

10 KBS 2/1.5pd

10 Goblet squat 2/1.5pd

30 DU unbroken 6 rounds

Workout notes: Some psychopath switched the water fountain around so that the water sprayed on the floor behind me. What a nut job. Also, we got through the whole workout today. Was pretty dead this morning. The front squat was pretty light but I ran out of time. I sent a message to everyone telling them to get out of bed and get to fit club. Bell heard the call and showed up. Way to go Bell!!!!

Week 7

Monday 9/29

A. Front squat build to a max

B1. BB front rack walk lunge 20 steps; rest 20sec build per set
B2. 15 T2B; rest 3mins x 3
+

10mins 85% effort
Run 200m
8 burpee box jump overs 20/24″

rest 3mins

10min 85% effort
10 KBS 2/1.5pd
10 Goblet squat 2/1.5pd
30 DU unbroken

Tuesday 9/30 

A. emom – 16 min
odd – HPC x 2 moderate weight waveload (135-175) 
even – 20 DU + 2 ring MU

B. emom – 16 min
odd – 5 DL TnG moderate same loads throughout  
even – 7 ring dips kipping

C. emom – 16 min
odd – KBS russian tough x 10 Do upstairs
even – 10 burpees AFAP

Thursday 10/2 

A. snatch balance build to a tough single perfect form
B. hang snatch build to a tough single in 15mins
C. 25 reps snatch 77% of B for time
+
Run at 10mph @3.5% incline 
rest walk 1min x 5

Friday 10/3

A. Jerk from blocks 1. 1. 1; rest 15sec/rest 3mins x 3
B. close grip bench press 3-4×3; rest 3mins
C. TGU 20 reps tough you pick weight alt hands per rep
+
Basket Ball... Hopefully 

Saturday 10/4

Airdyne to Hell and Back
10.20.30.40.50.40.30.20.10 Cal's on the dyne
Rest 1:1

Saturday September 27th

A. snatch grip DL build to a tough concentric only in 8mins Worked up to 305 
B. snatch from high blocks build to a tough single 165
C. OHS build to a tough double 175
+
PC TnG x 5 build per set
8 burpees AFAP
8 40lb Ball slams AFAP
rest 4-6mins x 3 All done 

Workout Notes: Got done with crew today and decided I wanted to work out. I was all alone listening to my crappy cell phone speakers. The deadlift was fine. Snatch and OHS were both disappointing. The ball slams were pretty fun. I actually got to use a legit slam ball (it didn't bounce at all). thats all  

Thursday September 25th

Fit Club
Attendance: Benton, Stanich, Tome, Taegan 

A. emom – 12mins
odd – Hang Power Clean (185) x5 for the first 3, and x 3 for the second 3
even – Close grip bench press x 3 @ 215 

B. emom – 12mins
odd – KBS 2/1.5pd x 10
even – 40 Double Unders Done 

5mins amrap
155/105#
1 PC + FR forward lunge R and L + S2O = 1 rep Didn't have time for. Maybe Ill try to get it in before B Ball tomorrow

Workout Notes: Well, I was yelling a lot... and dancing. Got there late (slept in) So we didn't have time to warm up or even do the whole workout. Goals for the future: 

    1. Waking up on time... 

Tuesday September 23rd

Fit Club OPT

A. Back squat cluster 1. 1. 1. 1; rest 15sec/rest 3mins x 4
B1. BB on back rear foot elevated split squat @30X1; 6-8/leg; rest 20sec
B2. amrap CTB chin ups; rest 3mins x 3

AM Session

C. 20 man makers 25#/arm every min complete 4 burpees – for time 10 Minutes... It was really bad 
+
10mins 85% effort

3.6.9.12... 

Pushups 

Bent over DB Rows*

30 Double unders in between Got through the set of 18. Pretty good. 

Workout Notes: The ManMakers were ridiculous. I was supposed to use 40 in each hand. 25 was enough. I tried to do 3 man makers per minute. By the end I was doing one or two... which was very tough. Didn't have time for the squats and what not (foot ball team was upstairs today). Hopefully Ill have time to finish part A and B tomorrow. 

Saturday / Sunday September 19 - 20th

Benton / Hickey Fit Club

Saturday

1. Amrep Pushups 27, 22, 18
   Prone for 1:00 - That Sucked 
2. 5 Strict HSPU
   :30 seconds Handstand Hold
    That also sucked 

Workout Notes: I wasn't really feeling it today. Tried to do this one during lunch at the high school during set building. It was not good. Should have just gotten lunch. Anyway, Pushups were hard and the prones were impossible. Thats about it. 

Friday September 19th

Fit Club 

A: 5 sets of 5 Romanian Dead Lifts 40x1 - All done at 185 

B: KB Swing clusters 15.15.15 x 3 (rest 2 minutes) Done 

Workout Notes: Didn't play basketball today. Woke up late and got to the gym super late. Only had time to get Though the first 2 parts of the workout. The KB swings were very tough by the end. My grip started to go very quickly but other than that things were good. 

Banter: Hickey came today... it was awesome 

Thursday September 18th

Fit Club

I want to take a nap..
Goodnight...

Attendance: Benton, G, Stanich, Tome', Bell 

A. Squat Snatch + OHS - work up to a moderately tough single in 10 Minutes Worked up to 145 a(not heavy but form felt good) 

+

5 sets:

15 Push Press 95lb

15 burpees

30 double unders

250m run Done 

Rest 3 minutes

Workout Notes: This was more like it. Good old map session. It went great. Felt great the whole time. Burpees were a little slow but steady. Went unbroken the whole time. We didn't have enough time to rest between the 4th and 5th sets so we did them back to back. It was really really good. 

Banter: Yelling... Lots and lots of yelling. 

Tuesday September 16th

Fit Club

A. Push Press @31X3 6-8 reps; rest 2:30 x 4 sets All sets done at 165 - 8 reps

B. Bent over DB rows on bench @ 30X1; 6-8 reps/arm rest 60s btw arms Done at 70lbs per arm 

C. Banded face pulls @2222 10-12 reps rest 2 minutes Done with a band

D. Tall jerk 5 reps x 5 sets rest 90s Done at 75lbs 

+

3 sets of 5 unbroken ctb pull ups for time

rest 2 minutes x 3 sets Done. all sets took about a minute 

Workout Notes: I suck at pull ups. This was a very strange workout for me. I did not sweat at all. not even a little bit. Very strange. Lots of new moves to learn. I am pretty sure I was doing most of them correctly. The tall jerks were weird. It felt like a workout I would do back in college. The most challenging part for me was the pull ups. I need a lot of technique work with those. It is my worst move. (Ill warm up with them from now on). 

Monday September 15th

Fit Club 

Attendance: Benton, G, Taegan, Bell was shooting or something 

A. Deadlift from deficit 5 reps x 5 sets rest 2:30 min 275 (2 inch deficit) 

B. 10 min EMOM 2 Front Squats @60%  185 + 80lbs of chains 

C. Med ball hamstring curls 10-12 reps (if you hit 12 'easily' switch to single leg med ball curls 8-10 reps/leg); rest 60s x 3 sets Tried this, it was weird. We didn't have time anyway. 

d. 150m Sprint ALL OUT rest 3 minutes x 5 Done (all around 27 seconds) 

Workout Notes: Wish we had time for the med ball curls (they seemed kind of weird / didn't do much) however, the front squats went pretty well. We did the sprints inside. I felt like I was flying... it was awesome. Dead lifts were good. Front squats were pretty hard but they were much much better than the 20 10 10. Good start to the week. Hopefully we can get every day in. 

Banter: It was just me, G, and Taegan.... The conversation was riveting. 

Week 5

Monday: Bending abs + speed squts + al power

A. Deadlift from deficit 5 reps x 5 sets rest 2:30 min

B. 10 min EMOM 2 Front Squats @60% + chains (if no chains do 70%) focus on speed out of the bottom.

C. Med ball hamstring curls 10-12 reps (if you hit 12 'easily' switch to single leg med ball curls 8-10 reps/leg); rest 60s x 3 sets

d. 150m Sprint ALL OUT rest 3 minutes x 5

Tuesday: Press structural + scap development + Oly tech work + Gymnastic intervals

A. Push Press @31X3 6-8 reps; rest 2:30 x 4 sets

B. Bent over DB rows on bench @ 30X1; 6-8 reps/arm rest 60s btw arms

C. Banded face pulls @2222 10-12 reps rest 2 minutes

D. Tall jerk 5 reps x 5 sets rest 90s

+

3 sets of 5 unbroken ctb pull ups for time

rest 2 minutes x 3 sets

Thursday: Bending abs + kbs + squat endurance + scap developement

A. RDL w/bar @40X1 5 reps x 5 sets rest 2:30

B. KBS cluster 15.15.15 rest 3 minutes x 3 sets

C. Wallball Ladder 40-30-20-10 reps unbroken, rest 2 minutes between sets

D. Cuban Press 10-12 reps; rest 90s x 3 sets

E. Powell Raise on incline bench 12-15 ea arm; rest 60s btw arms x 3 sets

Friday: MM MAP emphasis on power development + oly tech work

A. Squat Snatch + OHS - work up to a moderately tough single in 10 Minutes

+

5 sets:

15 Push Press 95lb

15 burpees

30 double unders

250m run

Rest 3 minutes

Saturday: Horitzontal press endurance + isometric work 

A1. Push up amrap -5;no rest right into A2

A2. FLR; accumulate 60s; rest 2 minutes x 3 sets

B1. 5 strict HSPU; no rest right into B2

B2. Hand stand hold; accumulate 30s rest 2 minutes x 3 sets

C1. Hollow body hold; accumulate 60s; rest 30s

C2. Arch body hold; accumulate 60s; rest 60s x 3 sets

Saturday September 13

He was cold

Home Workout 

5 sets:

4 unbroken muscle ups 4, 3, 3, 2, 2 

8 toes to rings

10 push ups

20 Double unders

100ft broad jump

rest 2:00

Done: 

Workout Notes: I was doing this outside early Saturday morning. The temperature was 45 when I started. Muscle Ups were the hardest to do for me. I think I wasn't warmed up enough or something because the pull felt very week. The rest of the workout was a cake walk. I really tried to keep my rest periods down to two minutes. Didn't have time for the snatch workout this week. Really need to find a gym close to me where I can get a missing workout in. 

Thursday September 11

Fit Club

Attendane: Benton, Stanich, Tome', G, Taegan 

A. Clean and jerk clusters 200lb 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 12s / 2:00  Done 

B. 1 Power Snatch + 1 Hang Snatch + 5 OHS 95-115lb x 3 sets rest 2:30 95, 105, 105 

C1. 10 strict TTB rest 15s Done 

C2. FLR on rings 45s x 3 rest 1:30 Done 

Workout Notes: Part A was really good. I had to spend a little more time because I had to adjust the weights after every rep. (The clips / plates we have suck) Sometimes I would have to take another 12 seconds. Part B was easy at 105. Good technique work though. Part C was very tough. Still just doing toes to bar but the holds on the rings are killers. 

Banter: Tome' came today. We missed him. Also, Taegan was complaining about her legs hurting a lot. It was very funny. We got there on time today which was a first for a lot of us (me included). Oh... and it was cold outside. I was thinking about not coming... 

Tuesday September 9th

Taegan trying to do toes to bar

Fit Club

Attendance: Benton, G, Stanich, Taegan

8 Sets @ 85%:

1 Minute Run

1 Minute burpees

1 Minute alternating step ups 20"

+

10s L hang

50s arch body hold x 3 sets rest 90s 

Benton - 108 Burpees

Stanich -125 Burpees 

Workout Notes: Sorry Angelo. The weight room was full of bench pressing, curling, sleeve cutting, Meatheads. So we had to do Thursday's workout instead. It was pretty good. Legs still tight from squat fest yesterday. Burpees were the hardest part for me. I tried to stay around 13 per round (which would have been 104) Arms still hurt from the crab walks and what not on Saturday. Running was easy at 6.7 mph with a 2.5% incline. 

Banter: Today was really fun. Peter was on the elliptical when we got in there just "doing work." Taegan showed up looking tired.... very tired. Black Keys on the radio was a good thing. During the second part we did our favorite dance while holding the V sits (no rings). Then we yelled a lot in the body arch hold (pretended we were skydiving). For the record, my favorite dance is the bus driver. 

Monday September 8th

Fit Club 

Attendance: Benton, Stanich, Bell, Taegan

A. Back Squat 20-10-10 rest 1:30 @270 - let me know if you fail a set - once you fail a set this will be switched up slightly Done... I don't want to do it again!

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs x 5 sets Done @ 60lbs

C. Half kneeling DB Press @ 30x0 5x5 rest 60s between arms - same weight or small increase from last week Done at 45 lbs

+

Strict HSPU amrap unbroken reps; rest 2:30 x 3 sets Had to go to school. Might get it done tonight when I get home! 

Workout notes: I was thinking about quitting many times throughout the squats... But I didn't and I didn't fail. Even though i wanted to. It was very very very tough. My legs stopped working and my lower back was screaming (no belt). It was on of those workouts where the stairs were tough after. We didn't have time for the HSPU's 

Banter: Stanich on girls: "Girls are very concerned about being regular" Chris Stanich. 

Week 4

Monday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @270 - 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 5 sets

C. Half kneeling DB Press @ 30x0 5x5 rest 60s between arms - same weight or small increase from last week 

+

Strict HSPU amrap unbroken reps; rest 2:30 x 3 sets

Tuesday:full body cp / oly battery / core

A. Clean and jerk clusters 200lb 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 12s / 2:00 .

B. 1 Power Snatch + 1 Hang Snatch + 5 OHS 95-115lb x 3 sets rest 2:30

C1. 10 strict TTB rest 15s

C2. FLR on rings 60s x 3 rest 1:30

Thursday: Cyclical MAP - This shouldn't be super hard, just want to get breathing high

8 Sets @ 85%:

1 Minute Run

1 Minute burpees

1 Minute alternating step ups 20"

+

10s L hang

50s arch body hold x 3 sets rest 90s 

Friday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 5, 1, 4, 1, 3 rest 2:00

B. Squat Snatch 150lb 1.1.1.1.1.1.1.1 rest 12s / 2:00 x 2 sets

C. Rear Elevated Split Squat holding DBs 6-8/leg @30x1 rest 60s btw legs x 4 sets 

Saturday: Map scenarios doable @ apartment

5 sets:

4 unbroken muscle ups

8 toes to rings

10 push ups

20 Double unders

100ft broad jump

rest 2:00

Saturday September 6th

Outside Workout 

5 sets:

4 unbroken muscle ups 4, 4, F on 3, 4 

100ft bear crawl

100ft crab walk back Done... but it sucked 

10 burpees afap

rest 2:00

Workout Notes: I did this one after teaching golf all day. It was pretty tiering. Also, people were giving me weird looks. Pretty dead going into it but  I got though it. Had to stop a few times during the crab walk. Got through the last crab walk unbroken though. Was messing with the kip on the muscle up and missed the third one of the third set.  Apartment workouts are always interesting. The dog seemed to enjoy watching. Breathing was fine. Arms started to get very stiff during the crab walks. 

Friday September 5

Just me

A. Deficit deadlift 1.5-2" 6, 1, 5, 1, 4 rest 2:00 275, 345, 275, 345, 295 

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

C. Single leg bulgarian split squat 6-8 / leg @ 30x1 - rest to full recovery btw legs Done at 135

Workout Notes: Did this one after school today. Played Basketball in the morning and didn't have enough time to get the whole thing in so I had to go in the afternoon. Felt pretty tight but got though everything okay. Snatching is getting better. Really trying to keep my chest up in the overhead squat position. The snatches were not too bad. Did one about every 15 seoncds (so about 12 seconds rest)> Got behind a few times but always managed to catch up. 

Thursday September 4

Selfie Thursday

Fit Club

Attendance: Benton, Stanich, Taegan, Tome'

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 8s / 2:00  Done

B. 1 squat snatch + amrap - 2 OHS @ 135 rest 2:30 x 3 sets 3, 2, 2 

C1. 9 strict TTB rest 15s

C2. FLR on rings 45s x 3 rest 1:30 Done 

Workout: Got though the clean and jerk clusters with minimal rest. It would have gone better but the weights / clips we have are pretty bad and I have to fix them every set instead of purely resting (which stinks). They were really tough by the end. (Almost dropped the bar on my knee which would have really sucked). Part B was disappointing. My arms were giving out (legs were fine) I need to work on my overhead position and make sure to keep my body more upright. That should put less pressure on my shoulders. Part C was awesome. Don't really know how to do a strict toe to bar so I just tried my best. Planks on the rings were good 

Banter: Taegan dunked today. Backwards and hard. I had to lift her but she did it. Also, Tome; showed up after some carefully placed words by myself at open gym. We all missed G. Lastly, we listened to Rage and I think Taegan kicked in a door. 

Tuesday September 2nd

Fit Club

Attendance: Tevor, G, Benton, MiniMonster 

20 minutes:

30s double unders

30s rest

30s elliptical

+

AMSAP arch body holds

rest 90s x 3 sets

Workout notes: Pretty easy day. I couldn't seem to get the double unders under control which was strange. The most i did was 50 and it only happened like twice. No one really took the body arch holds very seriously. we all held them for around 40 seconds. I woke up late so it was tough to stay focused. The elliptical is not hard. We need a dyne 

Banter: G made a anti-crossfit video today. He was going at it... hard. Like really hard. Also... Thats it really. 

Monday September 1

Fit Club 

Attendaqnce: Josh, Danni, Benton, Jack

A. Back Squat 20-10-10 rest 1:30 @265 Done - It was very tough 

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

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

+

5 sets:

30s amrap hspu - strict 12, 8, 6, 7, 7

rest 2:00

Workout Notes: The Back Squats are ridiculous. Its getting very very tough. But we got though them. The last couple were shaky. This was the first time I felt like my legs wouldn't push though... but I guess they did. The rest of the stuff went okay. I think I am going to hold two weights when I do the single leg RDL's. Those were pretty easy. The toughest part is probably balancing. Shoulder stuff went really well. 

Banter: Started a little later than normal and things felt really really good. #compressiontights. We also got to hang out in the dance room. We discussed our favorite pet films and favorite Pixar films (Air Bud 1 / Homeward Bound and ToyStory 1 / 3). After the discussion we talked about tv shows. Dani and Josh finished by watching the first episode of Arrested Development (#lifechanging). They will remember this day for the rest of their lives.