December 30th

Yep

Fit Club 

Attendance: Benton, Stanich, Jackish, Serena, Brittany, Brianna, Jessica, Thomas

A. Spilt jerk from block build to a tough single in 12minsBuilt to 205 (Weak sauce) 
B. Power clean 1×7; rest as needed go for something if feeling it 235 not feeling it
C. Close grip bench press @30X0; 3-4×3; rest 3mins 225, 235 #babyarms
+

AD 1:00 sec 90% aero

rest walk 3mins x 6

Highlights of the workout: 

1. We boosted it. 
2. The "Quad Killer" 
3. We got to do bench press.... just so we could answer when people asked, "How much you bench?"
4. Fellowship in Benton's room / New tile thanks to Jessica and Brianna. 
5. We listened to Disturbed which was awesome. 
6. The wearing of two hats during the workouts (white hat during the workout and winter Black Hawks hat when i wanted to go big / boost it. 
7. Brianna power cleaned 95 lbs... 
8. Serena is a monster 
9. Jessica did her first split snatch
10. Brittany is going to Tsukasa later this week. 

December 29th

Fit Club

Attendance: Benton, G, Stanich, Serena, Brittany, Thomas, Jessica, Bri 

A. snatch build to a max in 10mins

B. take 77% of A complete 25reps for time snatch

+

8min amrap:

2 MU

4 HSPU

8 KBS 2/1.5pd

Let's see... G had a PR today with a 185 power clean... Thomas snatched 135 with was real good. I snatched 185 which I haven't done in a while #crossfit. Everyone did real good today. The airdyne was out for any to use... no one seemed to jump at the chance to get on it. After the workout we played basketball for 2 hours. This was followed by copious amounts of ice and rolling in the training room. See everyone tomorrow around 12:30. 

Winter Break Week 2

Monday:

A. snatch build to a max in 10mins
B. take 77% of A complete 25reps for time snatch
+
8min amrap:
2 MU
4 HSPU
8 KBS 2/1.5pd

Tuesday:

A. Spilt jerk from block build to a tough single in 12mins
B. Power clean 1×7; rest as needed go for something if feeling it
C. Close grip bench press @30X0; 3-4×3; rest 3mins
+

AD 90sec 90% aero

rest walk 3mins x 5

rest 5mins

AD 90sec 90% aero
rest walk 3mins x 5

Friday: 

3 sets 80% 90% 100% effort
20 burpees
20 PS 75/55#
20 wall balls 20/14# 10′ target
20 situps
85 DU

Saturday: 

A. emom – back squat @20X0 2-3 55% of 1rm + chains or bands – 10mins
+

Done with a 20 LB vest 
For Time: 
30 Cal's Dyne 
15 Box jumps 
15 Pull ups 
15 Lunges
30 Cal's Dyne 
10 Box jumps 
10 Pull ups 
10 Lunges
30 Cal's Dyne 
5 Box jumps 
5 Pull ups 
5 Lunges

Friday December 26th

Cross fit Breakout 

A: EMOTM x 18

   Even: 3 T&G Power Clean 205 for most sets 215 for the last two 

   Odd: 30 DU + 3 Bar Muscle Ups Done - no misses 

Welp... at least i'm in it?

Row 500m 

15 Strict HSPU

15 Snatch @ 115 

15 Lateral burpee over bar 

Row 500m 

10 Strict HSPU

10 Snatch @ 115 

10 Lateral burpee over bar

Row 500m 

5 Strict HSPU

5 Snatch @ 115 

5 Lateral burpee over bar 13:05 

Worked out in Wheeling today... It was fun. 

Basket Ball Week 5

Monday @ Noon: 

Attendance: Benton, Stanich, G, Anna, Abbi, Serena, Brittany, Taegan, Jessica, Brianna 

A. snatch build to a max 175 
B. back squat to a tough double in 10mins 305
C1. 10 man makers AFAP 30/20 per hand; rest 20sec
C2. amrap MU; rest 3mins x 3 7, 5, 5 




Tuesday @ noon: 
Attendance: Benton, Stanich, G, Bri, Jessica, Taegan, Brittany, Serena, Thomas, Abbi, Anna

A. Power clean cluster 1. 1; rest 10sec/rest 3mins x 6 205 to 255 
B. PC and jerk double every 30sec 70% of 1rm for 5-8mins Done @ 185 

+
3 rounds for time:
15 DL 185/105#
15 ring dips
20 box jump sd 24/20″
Benton: 6:05

Today was pretty good. Lots of cleaning and what not going on. We decided yesterday we were going to have a part of the blog entitled "Deep thoughts by Mr. Stanich." I don't recall what his deep though was but he had one... i think. The highlight was probably when this guy was in my station cleaning for like 30 minutes.. yeah... that was really fun. We also played basketball against some ex-students after the workout... G also introduced me to drugs (Advil) today. It was a good day. SLEEP TIME


Wednesday @ 11:00 AM: 
Attendance: Benton, Serena, Brittany, Thomas, Jack 

3 sets 80% 90% 100% effort:
 Dyne 25 cals 
18 box jumps 24/20″ sd
18 T2B
18 wall balls 20/14# 10′ target
85 DU
rest 3 min between sets



Xmas eve workout. We worked out to a very "Lutachristmas" thanks to Jack. It was pretty flippin awesome. went very hard on the last one. Tried to get the double unders in unbroken but it didn't happen. Very fun. Got to ride the air dyne and do toes to bar... I know both of those are Jack's personal favorites. Brittany and Serena finished the workout up with 50 Cal's on the airdyne. They didn't like it too much... or maybe they loved it. It is hard to tell with them. Merry Christmas everyone!!!!



Friday @ 9:00 AM:  

A. emom – back squat @20X0 2-3 55% of 1rm + chains or bands – 8mins
+
30 SC for time 225/155#

rest as needed

20mins Z1 AD

Saturday @ 10am:

A. snatch build to a max in 10mins
B. take 77% of A complete 25reps for time snatch
+
8min amrap:
2 MU
4 HSPU
8 KBS 2/1.5pd

Thursday December 18

Old people texting... Back in my day.... 

Fit Club 

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

3 sets 80% 90% 100% effort:
Dyne 30 Cals 
15 burpees
15 CTB chin ups
15 PC and jerk 135/85#
85 DU
Rest 4 min between sets

We only did 2 rounds of the workout today... it was killer. I think my little heart stopped a few times during the power clean and jerks. The second round I did the double unders unbroken which was very challenging. After that I didn't really feel like doing anything (my conditioning needs to get better... a lot better. Doing the air dyne first is never a good sign of things to come. G swears we missed something in the workout. Maybe there is a typo in there somewhere or something. Who knows. 

Wednesday December 17th

Instahack 2.0

Fit Club 

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

A. Power clean cluster 1. 1. 1; rest 10sec/rest 3mins x 5 215, 225, 225, 230, 230
B. PC x 1/SJ x 2; rest 90sec x 6 moderate weight 185, 185, 205, 205, 210, 210 
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4 min: 165 
+
90% effort keep track of reps for each set (5 seconds rest between) 
30sec max Burpee 12
30sec max DU 59
30sec max Dyne 
rest 60 sec x 3  

Started today semi on time which was a good thing. Actually had time for the whole workout. That doesn't happen a lot. Many things were discussed at this morning's workout.... Many things. Watched Linsanity last night. If you haven't seen it you should probably watch it as well. Pretty motivational... The workout was good. Clean fest 2014.  

Basketball Week 5

Monday
A. 1 snatch every 30sec for 10min 65% of 1rm Done @ 125 
B. back squat to a tough triple in 10mins Worked up to 315 for 2 (hard)
C. 30 burpee Pull ups for time 2:30 
Attendance: Benton, Billy Budd, Stanich, G, Taegan, Serena, Jessica, Brianna

TIRED. Couldn't do burpee muscle ups because of 1. ring-worm (wrestling gym is pretty sick nasty right now) and 2. Volleyball courts set up in the south gym. I was very upset. Disco ball one of these workouts. Might do friday's workout at 2:00pm. Tell your friends. Not WOD tomorrow. Sleep in and get ready for the week! 


Tuesday 

Staff Basketball (no fit club)

Wednesday
A. Power clean cluster 1. 1. 1; rest 10sec/rest 3mins x 5
B. PC x 1/SJ x 2; rest 90sec x 6 moderate weight
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 73% of A
+
90% effort keep track of reps for each set (5 seconds rest between) 
30sec max KBS 1.5/1pd
30sec max DU
30sec max Dyne 
rest 90sec x 5

Thursday: 
3 sets 80% 90% 100% effort:
Dyne 50 Cals 
15 burpees
15 CTB chin ups
15 PC and jerk 135/85#
85 DU
Rest 4 min between sets

Event Friday: 

40 Back squats – 75/45#
40 Toes to Bar 
30 Front squats – 75/45#
30 Toes to Bar 
20 Overhead squats – 75/45#
20 Toes to Bar 

Rest 15 Minutes 

Establish max load (same weights all movements) 

12 Deadlifts
9 Hang power cleans
6 Shoulder-to-overhead

Saturday: 

AD 20 min @Z1
+
AD 30 sec @85%
AD slow spin 30 sec
x 20
+
AD 10 min Easy col down

A. C&J – build to a max
B. Pendlay row – 5RM
+
3 sets – unbroken:
5 squat clean – 155#
5 front rack lunges per leg
5 FS
5 S2OH
rest walk 3-4 min

Saturday December 13th

Fit Club 

Attendance: Benton, Thomas, Taegan, Serena, Anna, Abbi 

What is Thomas Doing

A. SC x 1 + FS x 2 keep weight moderate focus on speed rest 60sec x 10 Done @ 205

+

5min amrap:

10 PC and jerk 135/95#

10 PC and jerk 155/105#

10 PC and jerk 185/115#

10 PC and jerk 205/135#

10 pc and jerk 225/145#

Benton, 135 + 155 + 4 @185

Thomas, 135 + 155 + 1 @ 185 

+ 

1 Burpee 1st minute

2 Burpees 2nd minute... and so on until you quit 

Abbi: 12+3 

Taegan: 14

Serena: 13+6

Anna: 12

Benton: 16+8 

Thomas: 17+10 

We found a disco ball and made good use of it. Thomas did great in part B and killed me in part C. Anna and Abbi were back... Serena and Taegan were dancing when not doing burpees. The burpees were really interesting because it started out very playful and fun and by the end I wanted to die. Good stuff. Go eat a lot of food or something. #crossfit

Thursday December 11th

Fit Club 

Attendance: Benton, G, Stanich, Bree, Theo Hill, Taegan, Serena, Jessica 

3 favorite things before 7am

10mins 85% effort:
25 DU unbroken
10 BB front rack forward lunge R and L + push press = 1 95#/65# Toughest
5 L pullups

rest 3mins

10mins 85% effort:
AD 20cals (40 Seconds hard)
FW 50m 80 lbs Toughtst
10 situps

rest 3mins

10mins 85% effort:

10GHD Sit Ups
FLR on floor / Rings 30sec Toughest
10 KB Swings

Got in a little late. No shower Thursday... jk. Anywayyyyyy........ Thomas wasn't there... Also, shoutout to Danny "blond boy," Helgesen... It's his birthday. Anna did not want to wake up this morning. It was a mistake. Thomas is telling me right now that he was intending to come, but decided he would be too tired. We are missing the rust bucket 

Tuesday December 9th

Fit Club 

A. Spilt jerk from block build to a tough single in 12mins Worked up to 205

B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4 205, 225, 225, 235 

C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A @135

+

D. 15 MU for time 2:24

rest 4 mins

15 MU For time 1:34

Killed the muscle ups (I think). Did a pr 9 in a row. I probably could have gotten 10 but I didn't want to lock up my arms. I had a pretty good pace going and wanted to keep it up. In edition to doing muscle ups Thomas did some clusters at 205 (which is huge) missed one. He needs to work on his pull and his foot work (goes very wide). Maybe it is time for a squat clean or something? Really fun today. Got supppper pumped up for pretty much no reason. We also listened to clubbing music which was awesome. I jumped up and down when I wasn't cleaning. Going in tomorrow morning to do yesterday's workout... #slacker #championsdonttakedaysoff. 

Basket Ball Week 4

Monday: 

What I want for Christmas... from the fit club

A. snatch start at 60% of 1rm add 10# every 60-90sec until max
B. back squat to a tough double in 10mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

*Fit Club will only be doing the last part 

Tuesday: 

A. Spilt jerk from block build to a tough single in 12mins
B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A

+

D. 15 MU for time
rest 3mins
15 bar MU for time
rest 5mins

Wednesday: 

Basketball skill work 

Thursday: 

10mins 85% effort:
25 DU unbroken
10 BB front rack forward lunge R and L + push press = 1 95#/65#
5 L pullups

rest 3mins

10mins 85% effort:
AD 20cals (40 Seconds hard)
FW 50m tough weight you pick
10 situps

rest 3mins

10mins 85% effort:

10GHD Sit Ups
FLR on floor / Rings 30sec
5 PS 135/85#

Friday: 

20 Minutes Build to Max Clean and Jerk 
20 Minutes Build to Max Snatch 

+Basketball 

Saturday: 

A. SC x 1 + FS x 2 keep weight moderate focus on speed rest 60sec x 10

+
5min amrap:
10 PC and jerk 135/95#
10 PC and jerk 155/105#
10 PC and jerk 185/115#
10 PC and jerk 205/135#
10 pc and jerk 225/145#
+
90% effort for total time:
Row 1k

rest 1min

5 rounds for time:
3 MU
10 wall balls 20# 10′ target
6 alternating db snatch 70/50#

rest 1min

Row 1k

Saturday December 6th

Weekend Fit Club (10:30)

Attendance: Benton and Thomas 

A. back squat build to a tough triple in 12mins Worked up to 315 for 3 
+
for time:
5 PS 165/115#
5 burpees box jump overs 24″
4 PS 165/115#
4 burpees box jump overs 24″
3 PS 165/115#
3 burpee box jump overs 24″
2 PS 165/115#
2 burpee box jump overs 24″
1 PS 165/115#
1 burpee box jump over 24″ 

Thomas: 5:38 (Clean and jerk)

Benton: 6:22 (snatch) 

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

Thomas: 9+10 clean and jerks 

Benton: 12+3 Clean and jerks 

Thursday December 4th

Fit Club

Attendance: Benton, Stanich, G, Jack, Bree, Jessica, Michael, Taegan, Serenca, and not thomas

#Twinning

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

rest walk 3mins

8mins 85% effort:
8 box jump sd 24/20″
10 PU 
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 Bar Thrusters 

I started keeping track of my rounds... then I was like, "Nah, better not." Let's see... highlights, highlights.... highlights. Stanich killed it today. Going real hard in the double under burpee lunge section. G was a working the music masterfully. Ummm.... Taegan did a great job of writing down the workout with Serena's assistance. Bree and Jessica were the best at being late... We were up late last night coaching the B Ball team so energy was low... and by low I mean trough the roof (its weird). I was doing the normal yelling and what not / Quoting Peewee. This is a very fragmented and hard to follow blog post. We miss Billy Budd. 

Wednesday December 3rd

Sunset in Madison

Fit Club

Attendance: Benton, Stanich, Thomas 

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3 Build from 185 to 215 

B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 8 135 for all sets 

+

Dyne 2Minutes @ strong Pace 

1 Minute Prone Support 

x 4 no rest  

Semi fun today. Thomas and stan rolled in and we got into the cleans. Need to work on technique. Im drinking coffee right now and don't really feel like doing anything.

Good stuff coming up tomorrow. Hopefully everyone can be there. Try to get there and start setting things up.... First b ball game for me today. Hopefully I don't get T'd up. 

Boom  

Tuesday December 1st

Sunset @30thousand 

Fit Club 

Attendance: Benton, G, Stanich, Serena, Taegan, Bri, Billy Budd, Michael, Thomas... I think that's it

A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8 Did them at 135 (#notstrong, #babytime, and #whaaaa)
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6mins 185
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5mins done 
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 Muscle Ups  
25 DU
rest walk 45sec Might do tonight after practice... maybe 

Today was a good get back into. Im back from Jamaica, Tiger is back from his injury, and Derrick Rose is back from his many injuries... It's going to be a good week.