October 30th

Fit Club 

Attendance: Benton, G, Stanich, Taegan, Jack, Serena, Billy Budd

New way to ring stuff

3 sets 97% effort
8 thrusters @135
8 burpees AFAP
15 Ring Rows
rest walk 4 mins Done 

3sets 97% effort
12 KBS as heavy as you can with unbroken set 70
8 no push up burpee box jump 15″ AFAP
AD 20sec all out
rest walk 4mins Done 


Today was fine... work up super late... I'm tired. 

October 27

Trials of the weekend

Monday FitClub 

Attendance: Benton, G, Stanich, Billy Budd, Jack, Taegan, Bell, Serena 
A. SC TnG x 3; rest 10sec in Rac + SJ x 1; rest 2-3mins x 5 135 - 155 - 165 - 185 -205 
B1. BB on back russian step up 15-18″ box; 6/leg; rest 30sec btw legs/rest 90sec 145
B2. wtd dip @20X1; 2-3; rest 90sec x 4 90lbs... Uncomfortable 
C. emom – 12mins
odd – PC TnG cluster 2. 2. 2 60-65% of 1rm rest 10sec btw cluster sets  135 real good
even – 10 burpess
Don't Quit! 

My dog and I tried to get air in my bike tires yesterday. Three gas stations and 8 miles later we succeeded in our mission. It was awesome. Stanich just told me G is a tickle monster... it was awkward. Anyway, Serina came in today and Tags taught her how to do some moves (Squats and kb swings) It was definitely a new person workout. Part C was a Killer. Wish we got to part D but we ran out of time. Don't worry, lots of airdyne tomorrow. Get Excited 

Week 11

Monday: 
A. SC TnG x 3; rest 10sec in Rac + SJ x 1; rest 2-3mins x 5
B1. BB on back russian step up 15-18″ box; 6/leg; rest 30sec btw legs/rest 90sec
B2. wtd dip @20X1; 2-3; rest 90sec x 4
C. emom – 12mins
odd – PC TnG cluster 2. 2. 2 60-65% of 1rm rest 10sec btw cluster sets
even – 10 burpess
+
AD 20sec all out
rest walk 3-5mins x 4

Tuesday:

Run 800m 90% 

5mins amrap 90% effort
10 cal's Dyne / 30 Mountain Climbers 
4 PC and jerk 155/95#

5mins amrap 90% effort
8 wall balls 20/14# 10′ target
8 HR pushups
8 situps

5mins 90% effort
5 CTB chin ups
5 ring dips
20 DU

5mins 90% effort
10 walk lunges
7 KBS 2/1.5pd russian
5 box jump sd 24/20″

Run 800m 90% 

*3 minutes rest between sets 

Thursday

3 sets 97% effort
8-10 thrusters
8 burpees AFAP
15 Ring Rows 
rest walk 4 mins

3sets 97% effort
12 KBS as heavy as you can with unbroken set
8 no push up burpee box jump 15″ AFAP
AD 20sec all out
rest walk 4mins

rest as needed

1min max distance on AD - Who can go the farthest!!??

Saturday: 

A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains
B. OHS @ 42X1; build to a moderate triple in 5 sets
C. EMOM – 8 min – 8 CTB chin ups
D. EMOM – 12 min
odd – 6 tough KB snatch R
even – 6 tough KB snatch L

+100 Thrusters @ 95# for time!

Saturday October 25th

Look Closely 

8:00 am Training Session

A1. push press TnG 4-5; rest 30sec 155, 165, 185 

A2. amrap – 1 CTB chin ups; rest 4mins x 3 10, 10, 10 

B1. close grip bench press @30X0; 4-5×3; rest 30sec 185, 185, 205 

B2. pendlay row @20X0; 4-5×3; rest 3mins 135, 135, 135 

C1. Curls rest 60sec

C2. 10-15 ring dips; rest 60sec x 3 Done 

Did this workout despite feeling like garbage when I woke up this morning. Did it before crew so it was nice I didn't have to do anything after. There was some dude in the leading a bunch of kids though a swimming workout of some kind... He was wasting their time... But I got to listen to music so that was nice. B ball training session tomorrow. 7:30. 

Thursday October 23

G's Birthday

Attendance: Benton, G, Billy Budd, Stanich, Taegan, Jack 

A. emom – 14mins
odd – Deadlift 3-4 60% of 1rm + 20 DU Done @ 225 x4
even – MU 2-3 3 Unbroken every set
B. emom – 14mins
odd – no push up burpee box jump over 24/20″ 8-10 8 Done
even – Powe Snatch cluster 1. 1. 1 135 (easy)
C. emom – 14mins
odd – PC and jerk 1. 1 60% of 1rm 185
even – Dyne 15 Cal's Done

In a word... Awesome. Worked late last night. Didn't get a lot of sleep. But totally killed it this morning. Probably because of the compression tights. And the fact that Billy Budd showed up. We also listened to DMX which was awesome. Every EMOTM we switched the type of music. So good!

Quote of the day: 

Billy Budd on working out with fit club:
 " I have noticed a pattern... When ever I don't work out my day sucks!!!! and when I do its bearable!!!!!!"

Tuesday October 21st

Fit Club

Attendance: Benton, Stanich, Taegan, Billy Budd, Jack, Not G #JuryDuty 

5 sets 80-90% effort

Dyne .5 Miles

12 box jump overs 24/20″

12 chin ups

12 GHD situps

15 wall balls 20# 10′ target

rest 4mins all sets same pace Done: Pace was between 4:00 and 5:00 for all sets 

Quote of the day: 

   Jack Kovach - "Biking is so hard. I totally understand why the Tour De France guys take steroids." 

Today was really good. Billy Budd is the airdyne whisperer. He was totally killing it. I was getting around 1300 rpm's and BB was totally doing 2300 rpm's.... Totally Totally. Everyone just kind of came in when they wanted today and just jumped into the workout. It was pretty fun. Lots of yelling. In other news, we are going to totally pimp our Dyne out. Im talking streamers on the handle bars, pegs on the back tire, a horn of some kind... It's going to be awesome. Took a video of the WOD today as well as a selfie. Pictures to come. The above video is an example of the crew-fit competition we had on Saturday. Get inspired. Its worth the watch. 

Week 10

Monday:

A1. Front Squat @32X1; 4-5; rest 30sec
A2. Handstand Pushup cluster 5. 4. 3. 2; rest 15sec/rest 3mins x 3
B. BB front rack reverse lunge R and L + Push Press x 1/Split Jerk x 3; 

build this complex in 12mins

C. emom – 12mins
odd – DB bench press @31X0; 5-6
even – back ext 12-15

D. Optional - 20 Turkish Get Ups 

Tuesday: 

5 sets 80-90% effort
Dyne .5 Miles
12 box jump overs 24/20″
12 chin ups
12 GHD situps
15 wall balls 20# 10′ target
rest 4mins all sets same pace

Wednesday

BBall 

Thursday: 

A. emom – 14mins
odd – Deadlift 3-4 60% of 1rm + 20 DU
even – MU 2-3
B. emom – 14mins
odd – no push up burpee box jump over 24/20″ 8-10
even – Powe Snatch cluster 1. 1. 1
C. emom – 14mins
odd – PC and jerk 1. 1. 1 60% of 1rm
even – Dyne 15 Cal's 

Friday

Bball 

Saturday A1. push press TnG 4-5; rest 30sec
A2. amrap – 1 CTB chin ups; rest 4mins x 3
B1. close grip bench press @30X0; 4-5×3; rest 30sec
B2. pendlay row @20X0; 4-5×3; rest 3mins
C1. wtd back ext @2022; 6-8; rest 60sec
C2. 10-15 ring dips; rest 60sec x 3
+
Dyne .5m 80,85,90,95% effort
rest walk 2mins x 4
increase effort per set

Sunday B Ball

Basketball Sunday 

Warm Up:
A: In close form shooting (10 Minutes)
B: Shooting on the gun inside the arc (10 Minutes)
C: Ball handeling 30 seconds on 30 seoncds off (10 Minutes) Be sure to look up

Moves
A: Rocker Step
    - Catch in triple threat, Jab step front foot, rock back while keeping back leg loaded, explode out of        the bent back leg, Lay up / Floater / Jumper 10 Minutes Left 5 Minutes right
B: Back Cut
    - Passer at the top of the key with you right or left wing. Jab slowly to the passer then explode to the     basket. Be sure to look at the passer ruing the slow jab. (10 Minutes left 5 Minutes right)

Cool Down:
A: 50 Free throws alternating every 10 Jack made 36 and I made 30. 

Did everything. Really worked hard on the back cuts changing direction and speed slow to fast. Rocker step still feels weird. Props to Stanich. He as about 90% from 3 today and got 4 pullups in a row. PR?!! Takeaways from this practice session. 

1. Bend you knees 
2. Thats all 

October 18th

Thomas #BA

VH after Crew 

Attendance: Benton

Not in Attendance: Benton's shirt 

A. push press TnG build to a tough 5 in 12mins 185 (Lower back felt weird so called it)

B1.15 T2B; rest 20sec 

B2. 8 S2O 155/95#; rest 20sec

B3. 8 Ball Slams w/ 40# Slam Ball, Rest 20 Seconds 

B4. 8-10 burpees; rest 3-4mins x 4sets

B5. Amrap Double Undres (24, 41, 12, 49) Goal was to get over 50 

Didn't eat all day. Worked at crew till 4:00. We had The Crew Crossfit Games where there were challenges of strength and overall athleticism. Evidently theater kids are pretty... not the best athletes. The best event was getting out of the pit. I'll post the video some day.  After crew I walked to the gym. The only thing in me was the pepper I had for lunch, a few cups of coffee, and the drive of a young Tiger Woods circa 2001. However, despite my overall positive frame of mind i still felt very light and weak. 

weak

wēk/

adjective

1. 1.

   lacking the power to perform physically demanding tasks; lacking physical strength and energy.

   "she was recovering from the flu and was very weak"

   synonyms:

   frail, feeble, delicate, fragile; More
2. 2.

   liable to break or give way under pressure; easily damaged.

Trying this thing where I don't eat during the day. Well see how it goes. Its better than doing the tree sap thing I tried last year. Right now I am going to go and see what I can do to make a new record for diameter of pizza eaten in one sitting. 18" Lets go! Picture to come... its going to be a selfie... and i'm going to add some kind of hashtag. 

1. 
   

Friday October 17th

New Tool of Pain

Fit Club: No BasketBall!!

Attendance: Benton, Stanich, G, Hickey, Jack

30 Minutes AMRAP - While one person is going the others are resting. 

20 Wall Balls 20# to 10ft

10 Toes to Bar 

10 Cal's on the aid dyne... Heck Yes. We have an airdyne and it is sweet

I got though 5 total rounds. Felt like I was going to throw up so I stopped 

Today was awesome. Hickman showed up which is always good. Billy Budd wasn't there but I am sure he was doing some crazy nature workout somewhere beautiful. I am going to spend the rest of this post giving props to Jack. Jack is showing up every day and killing it. Getting up this early isn't easy and I know from personal experience convincing yourself to stay in bed when you whole body hurts isn't too hard. Great job Jack. 

Hickey, G, and I are going to 30's pizza tomorrow night to do the 30's pizza challenge. We will take photos / Selfies / Insta's

Thursday October 16th

Fit Club

Attendance: Benton, Stanich, Billy Budd, G, Jack

A. SC thruster build to a max in 10mins Built up to 215 
B. emom – 75% of A SC thruster 1 rep the first min 2 the second min 3 the third min 4 the 4th continue until you cannot complete the reps in that min 5 Plus 2 @ 165
+
8mins 90% effort
5 PS 115/75#
10 box jump sd 24″
25 unbroken DU 5 Rounds + 1 Snatch 

Here is what we are going to do. I am going to make a play list for every workout. Heres the catch: every workout needs to end with The Time of My Life off the Dirty Dancing soundtrack. We did it again today and it was awesome. Really got us in the right mindset for the rest of the day. Have a good day everyone and a restfully weekend. 

Benton out. 

Tuesday October 14

Fit Club

Attendance: Benton, Stanich, G, Taegan, Jack, Billy Budd! 

A. emom – 12mins
odd – 50 DU
even – 1 MU + 8 ring dips focus on kip Done

B. emom – 12mins

odd – DB push press 4-6 reps tough Done With 60s 

even – FLR on DB’s 30sec 

Today was awesome: Billy Budd is the man. Video to come. 

Monday October 13th

Columbus Day Workout 

Attendance: Benton, Jack, Taegan, Danny 

A. Back squat @32X1; 4, 4, 3, 3, 2, 2; rest 3mins 255, 275, 295 

B1. BB front rack step up 16-18″ box alt legs per rep; 8/leg; rest 30sec

B2. 12-18 CTB chin ups; rest 30sec

B3. Wall ball shot 20/14# 10′ target 20-30reps unbroken; rest 3-4mins x 3 Got 30 for all

C. 30 TGU tough you pick weight 8:43 @ 40lbs 

Today was very fun. As you know it was Columbus day so we listened to various columbus type songs (Pirates of the Caribbean Sound Track) We also shot a movie where Columbus (Danny) along with his two row hands (Jack and Taegan) discovered a new workout. We then massacred this workout in much the same way Columbus did (is it still too soon for that joke?) Seriously though... we killed it today. 

Good job.  

Week 9

Monday

A. Back squat @32X1; 4, 4, 3, 3, 2, 2; rest 3mins
B1. BB front rack step up 16-18″ box alt legs per rep; 8/leg; rest 30sec
B2. 12-18 CTB chin ups; rest 30sec
B3. Wall ball shot 20/14# 10′ target 20-30reps unbroken; rest 3-4mins x 3
C. 30 TGU tough you pick weight

3 rounds not for time
2 burpee MU
3 box jump sd 36/30″
4 deadlifts 275/185#

Tuesday 

A. emom – 12mins
odd – 50 DU
even – 1 MU + 6-8 ring dips focus on kip

B. emom – 12mins
odd – DB push press 4-6 reps tough
even – FLR on DB’s 30sec

C. emom – 12mins (After the MH's are out) 
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm

*Keep rest between stations short. Going to make sure things are set up before we start.

Wednesday: 

10 Minute Airdyne Max Calories 

Thursday: 

A. SC thruster build to a max in 10mins
B. emom – 75% of A SC thruster 1 rep the first min 2 the second min 3 the third min 4 the 4th continue until you cannot complete the reps in that min
+
8mins 90% effort
5 PS 115/75#
10 box jump sd 24″
25 unbroken DU

GO HARD!

Friday: 

30 Squat Clean Thrusters for time @ 135 (Work on form and loosen up for b ball) 

Saturday 

A. push press TnG build to a tough 5 in 12mins
B1. 10-15 T2B; rest 20sec
B2. 8-10 S2O 155/95#; rest 20sec
B3. amrap MU unbroken – 1; rest 20sec
B4. 8-10 burpees; rest 3-4mins x 4sets
C. wtd back ext @2022; 6-8; rest 90sec x 3
+
Dyne 30sec 90% aero
rest walk 30sec x 10
all rows same pace

Saturday Action October 11

Crazy Time 

A. snatch build to a tough single in 10min Built to 175 (25 pounds off 1rm)

B. clean and jerk build to a tough single in 10mins 245 (30 pounds off 1rm) 

C. FLR on rings accumulate 4mins Done... it was a killer

Went in before crew and tried to get this one it. I suck at olympic stuff these days. Needs a lot of work. Need to make sure I get a good warm up before I start doing stuff. Maybe that will help with my mobility and what not. Good stuff for next week. Be ready. 

Wednesday / Thursday October 8/9th

Our New Board

Fit Club

Attendance: Benton 

10 Minutes on the airdayne for Cal's 

Rest 5 Minutes

10 Minutes on the airdyne for Cal's

194 Cal's... Goal is 300... Got a long way to go!

Fit Club:

Attendance: Benton, Stanich, G, Billy Budd, Taegan, Jack

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
10 Pushups
8 GHD situp 6+ 5DB Thrusters

rest walk 5mins

10mins 80-90% effort
25 Double Unders
5 clean and jerk 115/75#
10 walking lunges 7+25 Double Undrers 


Today was really fun. Lots of yelling and making fun of Foot Ball players. Started out in the side and finished up on the weight deck. G was very tired. Taegan was Taeganing, Jack was awesome. Also... I FOUND MY RINGS!!!
That's all. 

Tuesday October 8th

Fit Club 

Attendance: Benton, Billy Budd, Stanich, G, Taegan... thats it

Tasty Tuesday... 

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU 4Rounds + 6 +5 

rest 3mins

4min 90% effort
6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20# 10′ target 4 Rounds 

rest 3mins

4 Minute 90% effort
5 HSPU
10 Goblet Squats (55)
10 10 Situps 3 Rounds 

Workout Notes: I lost my rings. This is not good. Despite what Taegan says they are not my bling. They are my gymnastics rings. I do muscle ups with them... I miss them very much. If you see these please get them back and punch whoever has them. The workout went well. Got us breathing pretty hard. Billy Budd was there which was awesome. 

Monday October 6th

Whose Who?

Fit Club 

Attendance: Benton, G, Stanich, Taegan, Bell

A1. PC x 1/FS x 8; rest 20sec 155, 185, 205

A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3 All Unbroken 

B. emom – thruster 95/65# x 5 + 5-7 T2B – 8mins Done... Hard

+

3mins max wall balls 20/14# 10/9′ target

2mins max box jump sd 24/20″

1min max burpees Ran out of time... which is probably a good thing 

Workout Notes: We got in a little late... well Stanich didn't. Anyway, pretty tired this morning. Maybe a little more coffee or something. Part A was pretty good. It sucks that the rings need to be set up far away from the weights. Can't really rest between sets. Oh well. Part B was pretty tough for everyone for some reason. we got some good sweat angles. Let's see if you can name them. Asian candy for whoever can get all three correct. 

Boom.