July 2

Tried Invictus for a month. Didn't like it... so ill try something else. whats that worst that can happen???
Monday: 
A: EMOTM x 8
   1 Power Snatch
   1 Hang Snatch  All Sets done at 155 

B: 4 Sets of 3 Front Squat All Done at 245 

C: Fran - 5:05 (1 Minute Slower than my PR) Not too bad

Played golf today and went to the cross fit gym in wheeling. Workout was good. Worked on butterfly pullups and started to get them after a while. Good stuff. (shot 81... not good stuff) 

Tuesday:
Basketball


Wednesday: 
A. EMOTM x 8
     1 Power Clean
     1 Squat Clean
     1 Jerk

B: Rest 30 Seconds between sets
     12 Chin ups
     12 Split Squat Right
     12 Split Squat Left
         x 3 Sets
C: Tabata
     Ring Hold
     GHD Sipups


Thursday: 
Basketball


Friday 
A: Every 3 Minutes x 5
    Back Squat 5 - 4 - 3 - 2 - 1+

B: Every 6 Minutes x 4
   Lunge 100 m with weighted vest (or 45lb bar on back)
   25 Unbroken Wall Balls

June 2nd

Shutting it down

Monday June 1st

A.10 Minutes EMOTM 2 Bench press @ tempo worked up to 215 

B: 

Four sets of:

Front-Foot Elevated Split Squat x 6-8 each leg Done with 55's 

Rest 60 seconds

Ring Push-Ups x 8-10 reps Done / easy 

Rest 60 seconds 

B.

Four sets for max reps against a 3-minute running clock of:

Run 300 Meters

Max Reps Burpees - 15, 29, 17, 19 

Done at life time. Felt fine. Took an hour long nap before... which was awesome. 

Saturday May 29th

Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

B.
For time:
Row 1000 Meters

immediately followed by…

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

immediately followed by…

Run 800 Meters

May 21st and May 22

Workout of the Day
A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

B.

“Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups 

Workout of the Day
A.
Take 10-12 minutes to work on Pistols or Pistol Progressions

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Wednesday May 20th

Attendane: Benton, Stanich, Thomas, Serena, Brittany, Jack 

Three sets (12 minutes) of:

30 seconds of Muscle-Ups or Ring Dips

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds Done... at about 75%... it was early 

B.

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

All Sets done at around 2:40 to 3:00. The new belts on the treadmills are great... Also, working out in the morning is very very difficult. Thomas is going to start taking pictures with his smart phone and posting it to the blog to make things prettier. 

Tuesday May 19th

Workout of the Day
A.
Front Squat
*Set 1 – 4 reps @ 65% 175
*Set 2 – 3 reps @ 75% 200
*Set 3 – 2 reps @ 80% 215
*Set 4 – 3 reps @ 85% 225
*Set 5 – 2 reps @ 90% 240
*Set 6 – 1 rep @ 95% 250
*Set 7 – 2 reps @ as heavy as possible 255 (easy but still need to work on mobility
Rest 2 minutes between sets.
B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs (24 inches)
12:18 

Trying Crossfit Invictus for programming. This one was pretty fun. I did the METCON on the turf upstairs and things went fine. Shoulder is kind of hurting still but it really didn't mess with my time. I broke up the wallballs into 2 sets for the first round, 3 sets for the second round, and just tried to survive in the third round. Things I need to pay more attention to. 

1. Mobility 
2. Breathing 

May Week 2

Tuesday: 

1a) 4X10 Front Squats – 80% of your 5RM Front Squat 

1b) 4X5 Strict Pullups – add weight if unbroken and easy

Conditioning:

3 rounds for time of:

10 Power Snatches 135/95#
150′ Shuttle Run (50′ sections)
20 Pistols (alternating)
150′ Shuttle Run (50′ sections)

Wednesday:

7X2 Hang Snatch (just above knee) – work to a max double for the day, rest as needed

Conditioning:

20:00 AMRAP of:

50′ HS Walk40 KB Snatches (20l/20r anyhow) 24/16kg

*sub HS Walk with any level of HS work you are working on*

Thursday:

5X3 Hang Clean + 1 Jerk – work to a max triple for the day, rest as needed

Conditioning: 

For time:

20 Burpee Box Jump Overs 24/20″

30 Throwing Med Ball Situps

40 DB Snatches (alternating) 50/35#

50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 50/35#

May I LETS GO!!!!

Tuesday: 

5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed

Conditioning:

For time, with a partner*

60 Pullups 

60 Push Press 95/65# 

60 Lunges 115/75# 

60 Push-ups 

60 Deadlifts 225/155# 

*While work is being done or weight is being loaded, Partner holds a plank 

PM: 

A: Bench Press 5 x 5 - Every 2 Minutes 

B: Pull Up: 3 x 12 (Strict) Every 2 Minutes 

C: Arnold Press (7x15) - Rest 1 Minute 

D: Tricep Push Down (Supinated Grip) 

Wednesday: 

7X3 Hang Snatch (above knee) – work to a max triple for the day, rest as needed between

Conditioning:

Masters Qualifier Event 4:

21-15-9 reps for time of-

Deadlifts 225/155#
Box jumps 24/20″
Handstand push-ups (Kipping is allowed)

Thursday: 

5X3 Hang Clean + 1 Jerk from (just above knee) – work to a max triple for the day, rest as neededWorked up to 225 (Standard) Felt slow off the hip. Need to keep getting better. 

Conditioning:

50 Double-Unders
50′ OH DB Walking Lunges 45/25# (each hand)
20 TTB
50 Double-Unders
20 TTB
50′ OH DB Walking Lunges 45/25# (each hand)
50 Double-Unders

PM: 

A: Bench Press 5 x 5 - Every 2 Minutes 

B: Pull Up: 3 x 12 (Strict) Every 2 Minutes 

C: Cable Row (7x15) - Rest 1 Minute 

D: Incline Curl: (Supinated Grip) 

Saturday:

Tough Mudder!! 

April 4

Monday

7X3 Hang Snatch (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

50 Bar Facing Burpees – For time.

EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 155/115# Done... fogot time

Tuesday

5X3 Hang Clean (just above knee) + 1 Jerk – work to a max triple for the day, rest as needed Worked up to 205

Conditioning:

10:00 AMRAP of:

10 KB Thruster 24/16kg (right arm)

10 KB Thruster 24/16kg (left arm)

14 TTB Toes to bar were very hard. Went at about 85% the whole time. Pretty good 

Thursday

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (75% of 5RM) perform them AFAP, rest 2:00

1b) 4X5 Strict Pull-up – add weight as needed to keep it challenging, rest 1:00

Conditioning:

4 rounds of:

2:00 to complete-

50′ HS Walk (or 10 Strict HSPU)
ME DU with the remainder of the 2:00

1:00 Rest

Saturday 

15:00 to establish a 1RM Clean & Jerk

Conditioning:

10 Muscle Ups
20 Thrusters 115/75#
30 Hang Power Cleans 115/75#
Run 800 Meters

April 3

Monday Late Start

7X3 Hang Snatch (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

50 Double-Unders
25 6″ Target Burpees
15 Hang Power Snatches 115/75#
25 6″ Target Burpees
50 Double-Unders

Tuesday

5X3 Hang Clean + 1 Jerk (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

5 rounds of:

200m Run (left corner and back)
1 Rope Climb 15′ (legless if possible)
7 Hang Power Cleans 135/95#

Rest 1:00

Thursday 

4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00 between sets

All sets done at 185 (Got pretty tough) 
EMOTM alternating for 15 minutes
4X5 Strict Weighted Pull-up – heaviest possible  – rest 2:00 
Standing Row (10)
Goblet Squats (5) work on technique 
Done... I was pretty tired today but got through the workout. Finished up with 7 sets of 15 cable rows at 120 with 1 minute rest in between sets. Im going to go up in weight and see if I can do it again next week. 

Saturday:

15:00 to establish a 1RM Clean and Jerk Worked up to 245. Cleaned 255 easily but failed on the jerk 

Conditioning:

3 Rounds

5 Power Cleans @ 185

100 Double Unders

3 Rounds

3 Power Cleans @ 195

50 Double Unders

3 Rounds

1 Power Clean @ 205

25 Double Unders... Lets go! 

Really good. Lots of double unders which are always fun. I started doing thrusters but my wrists and shoulders seemed to hurt a lot. I really tried to keep my hips down and my torso upright. It makes the clean a lot easier. 

thats it. 

April Week 3

Monday

7X1 Three Position Snatch (power position, hang, floor) – work to a max complex for the day, rest as needed Done, worked up to 145 

Strength

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec. Worked up to 225 

1b) 5 Sets of 6 goblet squats Done holding a 25 lb weight 

Conditioning 

For time:

2 rounds of-

A) Row 500m All Out

Rest 1:00

B) Row 500m @ 80% of all pace from A

Rest 1:00 not too bad

Tuesday

7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed

Strength/Skill

2a) 4X1:00 ME TTB – Rest 1:00

2b) 4X3 Push Press from the rack Rest 1:00

Conditioning

Run 800m
30 HSPU's
Run 800m

Thursday 

7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed

Conditioning:

3 Rounds of:

A) 1:00 ME Burpees (100% effort)

rest 1:00

B) 80% of Burpees from A (in 1:00)

rest 1:00

Saturday 

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

2) 10 Minutes to find max clean and jerk 

Conditioning:

5 rounds of:

2:00 to complete:

15 HSPU (strict if possible)
ME DU with the remainder of the 2:00

:30 Rest after each round

April Week 2

Monday

A.

Five sets of:

Deadlift x 6 reps

Rest 2-3 minutes Built up to 325 

B.

“Christine”

Three rounds for time of:

Row 500 Meters

12 72 lb Russian KB Swings 

21 Box Jumps (20″)  Done 

Did this workout after school. It was pretty fun. Its nice to have good bars and good plates. Boom 

Tuesday (Map) 

Attendance: Benton, Stanich, G, Billy Budd, Taegan, Brittany, Jessica

8 Sets

:30 AirDyne / Run

:30 Active Recovery

:30 Burpee

:30 Recovery

:30 Double Unders

:30 Recovery

:30 Pushups

Done. probably averaged 9 burpees and 30 double unders. Switched to situps about half way though because the pushup burpee combo was too much. Listened to Magic all workout... it was Magical! 

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed Shoulder hurt. Didn't do this one

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed Worked up to 235

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed Worked up to 205 

Strength/Skill

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec. 

1b) 4XME C2B Pullups (do not rip) – rest 90 sec. Done. Did between 4 and 8 pullups for all sets. our pullup bar sucks. 

Conditioning

“Helen”

3 rounds for time of:

Run 400m

21 KBS 24/16kg

12 Pull-ups

Done

Decent workout today. I really liked the cleans from the blocks. I need to work on keeping my chest down when I am jerking. I can feel my back arch at the top. My shoulder hurts from basketball a few weeks ago so I decided to not risk it and avoided the snatches. Tomorrow looks fun? 

Thursday:

1) 10:00 to establish a 1RM Power Snatch

2) 10:00 to establish a 1RM Power Clean & Push Jerk

Strength/Skill

3a) 4X1:00 ME HS Walk – rest 60 sec.

3b) 4X5 Dip Squats @ 120% (or more) of 1RM Jerk – rest 60 sec.

Conditioning

150 Burpees for time.

Saturday

1) 5X1 Snatch – work to a max for the day, rest as needed

2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

3) 5X3 Front Squats – work to a 3rm, rest as needed

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.

April Week 1

Tuesday
Stanich, Jack, Benton, G, Jessica, Jasmine, Bell, Taegan, Serena  Every 2 Minutes for 20 minutes
     4 DeadLifts (Build) Built to 305 

3 Rounds for time
10 Chest to bar pull ups
10 DeadLifts @ 225
50 Double Unders 7:15ish 
The grip was an issue today... a big issue. It never gave out but it didn't feel good. We are going to have to go tomorrow. I changed the workout to fit a little better with the things we didn't work out today. See everyone tomorrow... Wait... Jack and Bell went hard


Wednesday
A: EMOTM x 21
   1 Power Clean
   1 Squat Clean Thruster
B: Bench Press 6 x 3 (Rest 2 Minutes)
C: Ring hold Acquire 4:00 minutes



Saturday: 

10 Rounds for time
3 Muscle UPs
6 Box Jumps (tall box)

Rest 10 Minutes

5 Rounds for time
7 Dead lifts @ 275
30 Double Unders

March Week 3

Finally found a use for one of those machines... 

Monday 

Workout of the Day

Benton, Stan, G, Jack, Bell, Brittany, Serena, Taegan, Jessica... 

Four rounds for max reps of:

60 seconds of Kettlebell Swings (32/24 kg) 

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

60 seconds of Box Jump-Overs (24″/20″)

Rest 60 seconds

60 seconds of Push Press (115/75 lbs)

Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

Done. Late start Mondays are always fun. Who knew that working for 60 seconds was so hard. I guess typically we only do work for 15 seconds tops. 

Tuesday

Taegan working hard 2nd hour

Workout of the Day

Benton, Stanich, G, Taegan, Serena, Jasmine, Jessica, Jack 

A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 87%

Benton worked on pistol squat progressions 

B.

For time:

21 Dead lifts @225

21 HSPU's

15 Dead lifts @ 225

15 HSPU's

9 Dead lifts @ 225

9 HSPU's * 6:35 (1 minute slower than pr from November) 
*Sub HSPU's for 
Good stuff today. Worked on pistol squats during part A. Lots of basketball coming up in the next 2 days so I didn't want to stress my legs too much (legs are still super sore from 15.3 on Sunday). Day off for fit club tomorrow followed by a good one to end the week on thursday. Ill be sure to post it to FB since the blog is so hard to find... 

Thursday 

EMOTM x 12 Minutes (5 Strict DB Press) 

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.

B.
Three sets for max reps of:
60 seconds of Ground to Overhead (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest

Saturday

Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
Minutes 5-6, 11-12 & 17-18: Strict Toes to Bar x 5-8 reps @ 3111

B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups

Sunday

Open workout 15.4 

March Week 2

Tuesday: 

Benton, Stanich, G, Jack, Josh, Thomas, Serena, Brittany, Taegan, Jasmine... I think that was it. 

A.

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 2-3 reps Worked up to 265 

Build over the course of the eight sets to today’s heaviest triple.

B.

Three rounds for time of:

Run 400 Meters

30 Double-Unders

20 Deadlifts (155/105 lbs)

10 Front Squats (155/105 lbs) (From the ground)  
Everyone took around 14 minutes to get through it. Some were faster than others but we all got through it. It was very tough. I left my rope at home so I just jumped around until i got tired. I think i saw Jack crying a little bit... wait, that was me. The knee sleeves help a lot. During the open workout they really kept everything solid. Hmmmmm.... Nothing funny happened today. Rest tomorrow then come ready to crush it Thursday. 

PM: 

A: ROW 500m @90% 

x14 With 1:15 Rest in between + League Game

Thursday:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

One set of:

Back Squat x Max Unbroken Reps @ 85%
B.

Every 3 minutes, for 15 minutes (5 sets) for times:
12 Thrusters @ 115 

12 Burpee Over Bar 

PM: 

A: Build To max Power Clean in 12 Minutes 

B: 4 Minute AMRAP @ 90% of A 

C: Run For 20 Minutes @Z1 

Saturday: 

Four rounds for max reps of:
60 seconds of Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Push Press (115/75 lbs)
Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

Sunday: Open Workout 15.3