Basket Ball Week 3

Tuesday

The forbidden Fruit 

A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6-8mins
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5-7mins
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 Clean and jerk @ 225
25 DU
rest walk 45sec

Wednesday 

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3
B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 8-10mins
C. 5 sets of 5 for time 155/105# PC and jerk Tng grace style
+
Dyne 3 Minutes @ strong Pace 
rest 3mins x 8 all rows same pace
rest 5mins after the 4th row

Thursday: 

8min 85% effort:
Dye 15 Cal's
5 PS 135/95#

rest walk 3mins

8mins 85% effort:
8 box jump sd 24/20″
5 HSPU
5 CTB chin ups

rest 3mins

8mins 85% effort:
30 DU
5 burpees
8 walk lunges

rest 3mins

8mins 85% effort:
12 GHD Situps
6 ring dips
6 wall balls 20/14# 10′ target

Saturday AM:

A. back squat build to a tough triple in 12mins
+
for time:
5 PS 185/115#
5 burpees box jump overs 24″
4 PS 185/115#
4 burpees box jump overs 24″
3 PS 185/115#
3 burpee box jump overs 24″
2 PS 185/115#
2 burpee box jump overs 24″
1 PS 185/115#
1 burpee box jump over 24″

7min amrap
3 PC and jerk 135#
3 T2B
increase by 3 reps every round

Monday Turkey Week!

Attendance: Thomas, Not Danny, Taegan, Serena, Jessica, Briana, G (me)


A. 4 sets of 5 push press

B. Partner AMRAP! (20min)
     3 PC
     15 pushups
     15 KB
     15 situps


                                                                                                                                                                                           (Can you see Benton?)

I decided to do a workout even though Benton is in Jamaica! I stole the cube from the gym teachers and it sounded amazing. We kind of improved the workout and we made sure not to add DU's or Dyne work.Briana showed up in the middle of part A but its ok because shes funny... Part B was fun Thomas kicked my butt on the PC but I did situps much faster for some reason. It was weird. Ok BYE!

Thursday November 20th

Fit Club 

Don't Quit 

Attendance: Benton, JACK, Thomas, Stanich, Billy Budd, Arnold, Serena, Brianna, Taegan, Strange boy doing curls in the corner. 

A. PC and jerk build to a tough single in 10mins Worked to 225 (Heavy not max)

B. Back squat @20X0; 2-3 x 8; rest 45sec 65% of 1rm 245 (perfect / smooth) 

C. emom – 3 MU – 10mins done first. No misses. All unbroken 

+

2 sets  90% – 100% effort 

15 Toes to bar

12 burpees

10 CTB chin ups

8 box jump overs 24/20″

60 DU

rest 3-4mins

Thomas and I raced the second set. I was ahead in the toes to bar, he caught up in the burpees, we did the pull ups in stride, Thomas finished a half a box jump in front of me. I missed a double under, we finished exactly at the same time... It was crazy. The rope literally hit the 60th rep at exactly the same time. Wild. This is my last workout for a few weeks. Next time you see me I will be thin and frail and a shadow of my past self... a burnt shadow at that. I was fully dressed today in compression leggings and olympic weight lifting shoes. #toolbox. Oh... I also decided to go with the hat for the whole workout.... #dbag

Ill post a few workouts for next week monday, tuesday, wednesday. 

November 19th

Fit Club Wednesday Edition 

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

A. back squat 3, 2, 1; rest 3mins moderate weight rest as needed 275, 295, 305

B. emom – PC TnG x 2 75% of 1rm + 20 DU – 6mins All at 205 

C. AD 1min 90% aero; rest 1min x 5 all same pace done 

Today is was a nice go in and move around day. Things were not too tough. One more day of fit club before our short hiatus. We are wearing our DO IT / DON"T QUIT shirts tomorrow. Crazy workout planned. Let's see what we can get in!  

Tuesday November 18th

Fit Club 

Attendance: Benton, Stanich, G, Billy Budd, Jessica, New Girl, Thomas, Taegan 

6mins 85% effort: Rest 3 minutes between sets

Hat Day

A: 5 push press 115/75#
25 DU
10 situps 

B. 2 Muscle ups
10 Air Squats
5 Burpees

C. 10 back ext

10 HR pushups

5 box jump sd 24/20″

Benton: 7+5, 7, 5+1

Budd: 5, 6+3, 5+2

Thomas: 6, 7, 6+19... I think Thomas won

got there real late... my bad. But we had enough time to get everything in and still do some fellowship. We did the Abbi stretch to end the workout in remembrance of her national championship win this weekend. 

Basketball Week 2

Notes: I will not be around at all next week. Take the week to relax and maybe put on a few pounds. Then come in ready to work monday morning. Lets finish strong. 
Note #2: I realize I am the only one that reads this. That first note was more to keep me motivated... im pretty sure it worked. 
Note #3: We are going every day this week. 

Monday: 
A1. push press TnG x 5; rest 90sec
A2. amrap CTB chin ups; rest 90sec x 3-4sets
B. emom – 12mins
odd – 5 box jump sd 20/24″ + 8 ring dips
even – 12 GHD situps
C. 50 TGU 1.5/1pd moderate pace alt hands per rep


Tuesday:
6mins 85% effort: Rest 3 minutes between sets

A: 5 push press 115/75#
25 DU
10 situps

B. 2 Muscle ups
10 Air Squats
5 Burpees

C. 10 back ext
10 HR pushups
5 box jump sd 24/20″

Wednesday:

A. back squat 3, 2, 1; rest 3mins moderate weight rest as needed
B. emom – PC TnG x 2 75% of 1rm + 20 DU – 6mins
C. AD 1min 90% aero; rest 1min x 5 all same pace
+
AD 30mins every 5mins do 30sec 45sec side plank both sides

Thursday: 

A. PC and jerk build to a tough single in 10mins
B. Back squat @20X0; 2-3 x 8; rest 45sec 65% of 1rm
C. emom – 3 MU – 10mins
+
3 sets 80% – 90% – 100% effort
15 ball slams 40/20#
12 burpees
10 CTB chin ups
8 box jump overs 24/20″
60 DU
rest 3-4mins

Saturday... if I am here: 

3 rounds for time
25 KBS 2/1.5pd
25 burpees 

Saturday November 14th

Stonefaced Stanich 

9:30 Fit Club

Attendance: Benton, Stanich, Thomas 

21 PS (95/65#)
9 burpees over bar (vertical  torso)
15 PC&J
9 burpees over bar
9 thrusters
9 burpees over bar Thomas: 5:31 Benton, 4:57

21 minutes alternating stations every minute 

30 - 45 seconds ring hold
12 GHD Situps 
10 curls 10 tricep extensions Done! 

When I was done with the first part I wanted to die... it took me 30 minutes to get my breath back. Probably should warm up a little better. 

Thursday November 13th

FIT CLUB 

Attendance: Benton, Stanich, G, Billy Budd, Michael, Jessica, Taegan, Serena 

A. FS cluster @30X0; 3. 3. 3; rest 20sec/rest 3mins x 3 205 for all sets (really worked on tempo and form) 
+
3 sets 90% effort:
10 BB front rack walk lunges 135/95#
10 KBS 2/1.5pd russian
20 walk lunges unweighted
20 DB snatch 60/40# alt hands per rep
30 box jump sd 24/20″
30 Double Unders 

Highlights: 
1. Stanich killed it. 
2. Michael is good at kettle bell swings 
3. We started the day with a Billy Budd chest bump 
4. Jessica Showed up
5. I didn't have time to do the last round of the workout because I had a meeting with a student and another teacher... guess what... they both are out of school today. 
6. I forgot both underwear and socks at home... this is going to be a trying day. 

Tuesday November 12

FitClub 

Selfie Worthy 

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

Row or AD 5mins easy pace
+
Row or AD 1min 90% aero
rest 1min x 5
all same pace Kept above 7
+
Row or AD 30sec 90% aero slightly faster than the 1min work
rest 30sec x 10
all same pace Kept above 10
+
Row or AD 1min 90% aero
rest 1mn x 5
all same pace Kept above 7ish
+
Row or AD 5mins easy pace

OR

20 Sets Every 30 seconds
1 Squat or 1 Deadlift 

5 Sets of planks 1 minute on 1 minute off. 

Here's the thing about the air dyne. You a start out so good and you feel amazing. Your first set is at 10 or 11 or 12 and you think you can maintain it for every set... but you cant... well I can't. By the end keeping it above 9 was pretty darn good. 
Highlights: 
    1. G held a 3 minute and 30 second plank (with a very powerful ending... He just laid down and died. 
    2. Billy Budd showing up and doing better overhead squats than anyone else including me... SO FLEXIBLE 
    3. Stanich deadlifting 275 during his 20 minute thing. 
    4. The airdyne 
    5. G asking me how I liked his pants. My response.... Inappropriate.  

Monday November 10th

Fit Club 

Attendance: Benton, G, Stanich, Thomas, Taegan, Serena, Michael 

A. emom – 10mins
odd – 7-10 T2B 10 (poor hands)
even – 5-8 OHS 95/65# (5. really need to work on overhead stuff) 

CROSSFIT!

B. emom – 10mins
odd – 12 cals Dyne 
even – 12 wall balls 20/14# 10′ target
C. emom – 10mins
odd – 8 PS 75/55# + 20 DU 
even – 10 GHD situps
D. emom – 10mins
odd – 6 HSPU
even – 6 CTB chin ups

Started pretty tired. Not that much yelling. Thomas picked up the slack. It is really good to have him back. Serena and Taegan did great today. Both killed it on the wall balls and taegan did overhead squats with the bar which is really good. Stan man made a pullup pr happen the other day with 5! awesome progress for a guy that couldn't get one when he started. Michaels shirt was really tight... like literally tight (im not trying to sound cool). Good stuff to start the week / basketball season. 

BasketBall Week 1!!!

Monday

A. emom – 12mins
odd – 7-10 T2B
even – 5-8 OHS 95/65#
B. emom – 12mins
odd – 12 cals Dyne 
even – 12 wall balls 20/14# 10′ target
C. emom – 12mins
odd – 8 PS 75/55# + 20 DU
even – 10 GHD situps
D. emom – 12mins
odd – 6-8 HSPU
even – 6-8 CTB chin ups


Tuesday:
Row or AD 5mins easy pace
+
Row or AD 1min 90% aero
rest 1min x 5
all same pace
+
Row or AD 30sec 90% aero slightly faster than the 1min work
rest 30sec x 10
all same pace
+
Row or AD 1min 90% aero
rest 1mn x 5
all same pace
+
Row or AD 5mins easy pace


Thursday: 

A. FS cluster @30X0; 3. 3. 3; rest 20sec/rest 3mins x 3
+
3 sets 90% effort:
10 BB front rack walk lunges 135/95#
10 KBS 2/1.5pd russian
20 walk lunges unweighted
20 DB snatch 60/40# alt hands per rep
30 ball slam 40/20#
30 box jump sd 24/20″
– rest walk same time as work
– goal is to maintain same pace per set

Saturday

21 PS (95/65#)
9 burpees over bar (vertical  torso)
15 PC&J
9 burpees over bar
9 thrusters
9 burpees over bar Nothing like a little competition to get the weekend going. 

Saturday November 8th

AM FITCLUB 

Attendance: Benton, Stanich, Taegan, Serena, Jack (Birthday Boy)

A. Press x 1/PP x 2/SJ x 3; rest 2mins x 4-5sets perfect form 115, 135, 165, 185 
+
4

Name That Movie

sets 80-90% effort
Dyne 500m 
15 KBS 1.5/1pd
15 Right Arm push press tough
15 box jumps sd 24″
15 Left arm DB push press tough
15 T2B
15 Wall ball 20# 10′ target
rest 4-5mins

It's Jack's birthday... he didn't tell anyone. As a present I made sure he did a lot of toes to bar. I think he might have started crying. The girls basketball team was down below trying to practice. We were yelling a lot... OKAY, I was yelling a lot.... Probably too much. It was fun. Have a good Weekend everyone. 

Thursday November 5th

Yearbook photo. Stay tuned for the buddy pic

Fit Club

Attendance: Benton, Stanich, G, Serena, Taegan, Jack, Thomas... thats it 

A. Back squat @20X0; 5, 4, 3, 2, 1; rest 3mins 275, 295, 305, 315, 335 

B. rear foot elevated split squat 30X0; 6-8/leg; rest 1min bw legs x 3 135 for all sets

C. accumulate 4mins FLR on rings Done 

+

Row 30sec 97% effort

rest walk 3mins x 4 Done 

Today was pretty good. Here are the highlights. 

1. G took a pre workout nap to get pumped up

2. Gym teachers were in the weight room getting some circuits ready and taking our stuff down mid workout... It was a challenge. 
3. We got to ride the air dyne and the computer worked for about 15 seconds before crashing and making a loud / disturbing beeping sound. 
4. Billy Budd didn't show up. 
5. Thomas threw 300 up in the back squat. 

CRAZY WORKOUT SATURDAY. EXTENDED FITCLUB AT 9:00 AM. 

Tuesday November 4th

G is killing it!!

Fit Club

Attendance: Benton, G, Maloney, Stanich, Reese, Tome', Stanich, Billy Budd, Thomas (not feeling good), Serena, Taegan, Michael 

DIANE for time: 

21,15,9 

Deadlift (225/155#) (21) (5 - 5 - 5) (5 - 4) 

HSPU (20 - 1) (5 - 5 - 5) (5 - 4) 

5:35 (:45 PR from last time - 7 minute pr from last time done at school) 

Maloney - Pushups - Deadlift @135 4:17
Michael - Pushups -  Deadlift @ 135 5:05

Taegan Gandolfi - HSPU's Deadlift @ 135 7:38

Reece eldridge - Pushups - Deadlift @ 135 7:27

G - HSPU's - Deadlift @185 8:50 

Serena 95 4:45 (needs to go heavier)

Got to the gym late... really like the way my bed is feeling these days. Super cold outside the covers and super warm inside... really makes it tough to get up. However, I did wake up. When I got to the gym everyone was going already. It was so good. I could hear the weights dropping form outside. Its a good sound. Anyway... I decided to go at the HSPU's and almost went unbroken on the set of 21... not a good idea. I was pretty spend. Felt pretty sick when I was done which is never a good thing. But considering the whole workout today was 5 and a half minutes long going all out isn't a bad thing. Rest day tomorrow. Open gym tonight. Boom!!

Monday November 3

FitClub

Attendance: Serena, Taegan, Jack, Thomas, Josh, Maloney, Tome', Stan, G, BillyBudd, Benton 

The boys doing their best kelly mac impression

A. Power Snatch TnG cluster 2. 2. 2; rest 20sec/rest 3mins x 3 build per set
135, 155, 165 
B1. Power Clean x 1/ Push Press x 3; rest 30sec build per set 185, 205, 225 (failed on the third rep) 
B2. DL TnG x 3; rest 30sec build per set + 90lbs 
B3. 15 Toes to Bar 

+ Probably just for me because you guys hate the following 3 movements: 
For time:
50 cal Dyne
20 TGU 1.5/1pd
10 MU 10:00 on the dot

Lots of people showed up today... it was weird. It was probably because I got on FaceBook and called a few people out. Or maybe they wanted to get in shape a week before basket ball tryouts or something... who knows. Thomas and I did the last part. He got one muscle up. Evidently he isn't Turkish... Hmm... weird....

Week 12

Monday

Get it!??

A. Power Snatch TnG cluster 2. 2. 2; rest 20sec/rest 3mins x 3 build per set
B1. Power Clean x 1/ Push Press x 3; rest 30sec build per set
B2. DL TnG x 3; rest 30sec build per set
B3. 15 Toes to Bar

x 4* 
+ Probably just for me because you guys hate the following 3 movements: 
For time:
50 cal Dyne
20 TGU 1.5/1pd
10 MU

*Groups of 2 for part B. Your partner is going to put your weight on for you to dead lift when you are resting. Go heavy with goo form on the dead lift. 

Tuesday!

For time:
21,15,9
Deadlift (225/155#)
HSPU*

Post Time and Rep Schemes (Groups of 2. One working hard the other encouraging) 

Thursday 

A. Back squat @20X0; 5, 4, 3, 2, 1; rest 3mins
B. rear foot elevated split squat 30X0; 6-8/leg; rest 1min bw legs x 3
C. accumulate 5mins FLR on rings
+
Row 30sec 97% effort
rest walk 3mins x 4

OR

Run 200m 97% effort

rest walk 4mins x 3-4sets

Saturday: 

A. Press x 1/PP x 2/SJ x 3; rest 2mins x 4-5sets perfect form
+
5 sets 80-90% effort
Dyne 500m 
15 KBS 1.5/1pd
15 Right Arm push press tough
15 box jumps sd 24″
15 Left arm DB push press tough
15 T2B
15 Wall ball 20# 10′ target
rest 4-5mins

Notes:
– complete complex with weight that you can do with perfect form small builds per set
– do this in reverse order starting with wall balls for set 2 and 4
– record time for all sets
– record if changing order changed times or feeling of work