Friday August 9 (Week 10 Last Day)

AM Session Part I

The King Pigeon and
whatever Matt is doing

Attendance: Abbi, Hamza, Benton, Taegan, Bell, Powers Thomas 

*Man Makers / Strong Woman Makers 

100 Man Makers for time (Alternating between partners) 

Abbi / Benton - 13:49

Hamza / Taegan - 15:28

Thomas / Bell - 16:35

Jack / Powers - 17:52

Today was the last day of fit club. We did some man-makers and enjoyed some donuts. We also struck some yoga posses at the end for good measure. I am glad we could all get together this summer and work on our fitness / athleticism. Everyone made huge gains and should feel great about their preperation. When you are on your field or court and the person next to you is dying, just look at them and say in a high pitched voice "Crossfit." Here is a list of things I will remember from this summer. Feel free to add to the list.

1. G's words of wisdom during the hill runs 

2. mmmh or uh / random noises 

3. Saying in a high pitched voice "cross fit" when something was done well / hard / heavy 

4. 3 hour practice sessions after brutal workouts 

5. Yelling at Taegan during volyball / never winning 

6. Trying to get Stanich to yell WOOOOOOO!!!!! after a set of dead lifts

7. Abs on, butt back, chest up

8. G's hilariously terrible flexibility 

9. Watching the girls kick the crap out of the boys (wall balls, handstand pushups, deadlifts... long list)

10. _______________________________

I'm going to miss it...

AM Session Part II

A. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5 rest 1 minute Worked up to 210 and then back down to 195. 

+

For time:

50 Thrusters 95/65

25 KBS 55/35

25 Thrusters 95/65

25 KBS 55/35 *10 Minute cap

Benton: 9:45

Hickey: 50 + 50

Weird kid from lakes: 50 + 45

Lunch time!!

PM Session Part I

1-5 unbroken hand stand push up ladders (max round in 10 minutes)

Max double-unders (Sets of 25) in 10 minutes

PM Session Part II

Swim a down and back AFAP Rest 1:00 

x 20

Thursday August 8 (Week 10)

Attendance: Amber, Abbi, Taegan, Powers, Jack, Thomas, Benton, Bell

Mess with the bull you get the horns...

A: :30 Burpee Broad Jump for Distance
   1:30 Rest x 5 Sets

B: For time
     50, 40, 30, 20, 10 Wall Ball
     25 up and over (12 inches) after all wall balls

Times: 

Taegan: 108
Abbi 9:23
Benton: 9:27
Thomas: 9:55
Josh: 110
Powers: 137
Jack: 12:00 
Amber: 100

Abbi beat me. I was ahead the whole time and she went unbroken in the up and unders and beat me... #mentaltoughness. Considering I wanted to make a workout I would dominate in i'm not to happy! Today was good. Most of us found our edge and a few of us went past it (Bell threw up... I think he had a stomach thing going on before the workout. Your legs might hurt a little bit tomorrow. Last day tomorrow... Then we are going to rest before school starts... that sounds real painful. 

PM workout (8:00)

EMOTM x 20

Do a down in back in the pool at the top of every minute. If the down and back takes more than :45 rest 1 minute.

I had to rest a full minute 3 times. Swimming is a very strange. I went from "this really really sucks" to "this isn't too bad" to "I actually kind of like this." I bought goggles so I guess I'm in to this swimming thing for a while. Last day tomorrow. Try not to be too sad everyone. See you in the morning. 

Sneak peek for tomorrows workout: 

"Man Makers!" 

Wednesday August 7 (Week 10)

Attendance: Amber, Abbi, Taegan, Hamza, Bell, Matt, Thomas, Benton, G, Jack

A: Vollyball x 3 Rounds
           Make Unfair teams
           Get Crushed
           Rest 1:00 and Switch sides


B: 5 Rounds for time (Pre Bull Dog WOD)
           5 Man Makers
           25 Double Unders / Up and Overs

G: 8:13 @ 15lbs 
Hickey: 8:15 @ 20lbs
Benton: 7:20 @ 20lbs (goal was 5:00)

We did this one in the cardio room... it was awesome. Hopefully we can make it work in the mornings this year. I also did 50 double unders in round 1... if I did 25 it would have been about 7:00 which is still way off my goal of 5:00. Maybe a redo tomorrow with the kids. 

C: 1 Bluto Burger + 1lbs of fries for time (Picture / Video to come)

Tuesday August 6 (Week 10)

A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%

175 / 195 / 205 / 225 / 225
Post your weights if you want to keep track for next time. 


 +

3 Set:
1 Minute AMRAP WallBall
1 Minute AMRAP Ring Dips / Push Ups
1 Minute AMRAP Box Jumps
1 Minute AMRAP no-leg bear crawl
3 Minute Rest

Reps: 
Benton: 95 / 93
Abbi Mac: 90 / 90
Hickey: 103 / 83
Thomas: 112 / 98 (Suspect Pushups) 
Bell: 85 / 86
Powers: 83 / 90
Amber: 75 / - 
Jack: 95 / 90
G: 100 / 90 

Things I love: pancakes... 

Well I was not doing very well today. We got kicked out half way though our workout and had to kind of wing the second part of the work out. So we did the final metcon 3 times instead of 1. I don't know about you guys but I was going at about 70%. I am going to go do something else this afternoon to see if things will get better. For the last two workouts of the summer I am going to make sure I get lots of sleep and kill / murder the workouts. I am also going to do some kind of eating challenge on wednesday to make sure things go well the last two days. Highlight of the morning: getting kicked out of the weight room so a few people could stand around and talk... I'm a little bitter. Pool workout this afternoon. Maybe donuts tomorrow. Don't get your hopes up. If I do bring in donuts they will all have sprinkles... all of them. 

Training Week 10 (Last Week For Summer Fit Club)

Monday:

AM Session:

A: Dead Lift Clusters 1.1.1.1.1 x 5 Rest 3:00

B: 3 Rounds for time

25 KB Swings 

25 Burpees

PM Session:

A. Halting snatch Deadlift @ 1123; 4 x 3; rest 90 sec
B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5, Rest 1 Minute
C. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%

Tuesday:

A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance x 5; rest 90 seconds (light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4; rest 3 min (Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ)

 +

1 Set:
1 Minute AMRAP WallBall
1 Minute AMRAP Ring Dips / Push Ups
1 Minute AMRAP Box Jumps
1 Minute AMRAP crab walk

Thursday:

A. 2 Tall Split Jerks x 5 rest 90 seconds

+ 3 Sets: 10 burpees AFAP
20 unbroken chin ups (or 1 set amrap)
Run 400 m @ 90% Rest 3:30 b/t sets

Friday:

A. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5 rest 1 minute
+
For time:
50 Thrusters 95/65
50 KBS 55/35
25 Thrusters 95/65
25 KBS 55/35 *10 Minute cap

Saturday August 3 (Week 9)

AM Session 

Every 90 Seconds x10

:30 Air Dyne
8 Wall Ball (20)

Calories on the Dyne

Benton / Hickey 

1. 30 / 26
2. 17 / 15
3. 16 / 15
4. 14 / 14
5. 13 / 13
6. 14 / 11
7. 13 / 11
8. 14 / 13
9. 12 / 12
10. 15 / 16

Felt pretty sick at the end of this little workout. We also did some technique work at the end. I also got a hair cut. Thanks all. PM Session to come... maybe. 

Friday August 2 (Week 9)

Stop at G's House to say hi to Mung Mung

Attendance: G, Stanich, Benton, Abbi, Taegan, Powers, Thomas, Hamza, Jack

Workout 1: 

10 Rounds for time

10 Burpees
10 Toes to bar
1:00 Rest 

Workout 2:

50 Shoulders to Overhead for time (115)

Workout 3:

10:00 Team Hill Run
10:00 Rest
10:00 Team Hill Run 

Times and Rounds 

Team Hot Dog: 20 Hills, 21 Hills


Benton: 19:00 ttb, 1:52 @ 115
Taegan: 15:36 kte, 3:33 @ 45 Go Heavier!!
Abbi Mac: 15:43 kte, 3:23 @ 65 Wish you went 75. I am pretty sure you would have beat No-Rep

Team Big Beefs: 20 Hills, 18 Hills (no Thomas)

Stanich: 24:00ish kte, Shoulder was hurting 
Hamza: 15:50 kte, 4:32 @75 Too light and too slow... should have tried harder
Thomas: 17:15 kte, 3:55 @75

Team Chocolate Cake Shake: 20 Hills, 21 Hills 

G: 21:30 ttbish, 5:00 @ 75 Once you get it you will be much much faster
Powers: 20:55 kte, 3:22 @ 75 Work on balance when putting the bar down
Jack: 20:39 kte, 5:52 @ 75 We really need to work on your technique... but good job!

Today was awesome. Quote of the day:

Benton on the top of the hill holding a bridge "These are really tough. I feel pretty sick"
G: "Quit being a B*tch..."
Benton: "okay"

We also came up with some nicknames: Hamza = No-rep, Thomas = Barn Door? or something like that. Next week is our last week of Fit Club. The weight room is going to be a mess and things are going to be difficult. It has been a great summer. You have all gotten much better and we have had a lot of fun together. See everyone Monday!!! 

Getting everyone yogurt for Monday. What flavor do you want?