Monday August 19 (Week 1)

AM Session
Attendance: Benton, G, Stanich, Hickey, Taegan, Hamza, Bell, Powers, Jack.

A. Halting Snatch DL @ 1112; 3 x 3; rest 1:30 min (add weight from last week) 185 x 3 B. EMOTM Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; 135, 155, 175 C. Back Squat @ 20X0; 5 sets of 3; rest 3 min 275, 295, 305, 305, 305

I cried during the workout today... tears of joy. We are going to have to change over to afternoon sessions while the Meat Heads bench press or whatever... I'm bitter. Good seeing everyone today. Stay tuned for some afternoon workouts.

PM Session:

Sem I Week I Training

Monday: A. Halting Snatch DL @ 1112; 3 x 3; rest 1:30 min (add weight from last week) B. EMOTM Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; C. Back Squat @ 20X0; 5 sets of 3; rest 3 min

Tuesday: A.Mid Hang Clean; 5 sets of 2 - 75%; rest 2 min (focus on finish position, change of direction, and speed under the bar) B. Snatch Complex
1 Power Snatch
2 Snatch Grip Push Press
2 Snatch Balance
2 Overhead Squat
@ 70% x 4 rest 2 minutes ( 2 second hold at bottom of balance and squat)
+
For time: 50 KBS 50 WallBall 50 Push Ups *7 Minute cap

Wednesday:

Basket Ball time... don't get hurt!!

Thursday:

5 sets max wall walks
100 m Med ball run
Rest 3 Minutes

Rest 5 minutes

For Time:
21 15 9
Burpee
KB Swing

Friday: A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 1:30 min (add weight from last week) B. EMOTM: Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3 C. Front Squat 3 x 2 rest 2:30 Minutes + 5 Minute airdyne for calories

Saturday August 17 (Limbo Week)

Attendance: Benton
A: Snatch Complex x 5 with :90 Rest
 
     1 Power Snatch
     2 Snatch grip push press
     2 Over Head Squat
     2 Snatch Balance
All done @ 95. Very easy but it was not for max load. Just working on mobility and technique. Felt pretty good by the end. 

B: Build to Max Thruster 235 (PR) From the rack 

C: 1-10 Ladder of unbroken thrusters @ 60% of B From the floor: 8:49 @ 140

I took a very long time on the thruster ladder. I am use to working from 10 - 1 in those ladders. 1 - 10 is very different and much harder. Long rest periods once I got above 5. It was probably the most difficult workout since the 100 wall balls 100 kb swings or maybe the 50 40 30 20 10 wall ball thing we did las week. Anyway........ 

Friday August 16 (Limbo Week)

Attendance: White, Hickey, G, Stanich, Benton
5 Sets: 5 Front Squat - Heavy As Possible 205, 225, 225, 245, 255 6 Burpees 7 Ring Dips Rest 4 Minutes

10 Minute Amrep of 25 Double Unders

18+3

Throwback Friday. Today took me back to the beginning of summer when it was me, Abbi, and Stanich. It was kind of nice not yelling at everyone to do their stuff... but also kind of lame I guess. Got to the gym a little late and didn't have any time to warm up or anything. Just got right into it. The double under thing was an attempt to see if my new shirt would talk to me (Sweat Messages). the goals was 20+ rounds. I could have gotten there but I missed a little too much. Also, the shirt talks and it is awesome. It's a pretty good idea, "Try as hard as you can so you get really sweaty."

Thursday August 15 (Limbo Week)

6:00 Basketball @LHS

11:00 AM @ Lifetime

A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min 225, 245, 275

B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 160, 175, 185

min
+

C.
5 Rounds for time
200m Run
5 wall walks
10 overhead squat @ 95
Did 3 full rounds + The 200m Run + 5 Wall Walks 

D. 

1:00 Ring Hold
Rest :30
1:00 GED
Rest :30
x10

Did it... It sucked. Got 12 GED Sit ups every set and had about 10 -12 seconds let over.

Score is number of GED Situps

E: Swim 40m Front Crawl
Rest 1:00

x 10

Would have gone the whole 20 but I felt pretty dizzy and decided it would be better to lay down on the ground... I was correct. Pretty good workout for the last day of summer. After I was done I went to Qdoba and got a little food... #closetfatkid. Lastly, I played ball at Libertyville High School this morning and they have an awesome crossfit gym. #Blessed

Tuesday August 13 (Limbo 1)

 6:00 AM Basket Ball at Libertyvill HS. (We went 4 and 0... no big deal)

A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min 185, 205, 205

B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min 125, 135, 145

C. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 1 minAll Sets @ 225

D. Back Squat 21X0 4x4 rest 2 minutes 275, 275, 285, 285

E. Max out in Bench Press 285

F. AMREP in 7:30
2-3 Bench @225
Row 100 m 

The bench was pretty easy. Got through 5-7 rounds (lost count). I also started off doing 2 in the bench but worked my way up to 3. Did this one with D-bag Dan at lifetime. Not as good as the old crew!

G. For time:
100 WallBall Sets of 10
100 KBS 20 then sets of 10 the rest of the way.

10:20

Well it was a pretty brutal metcon to end things today. Finished under the 12 minute cap but it was very very hard. Pretty dead. Went to rub and eat lots of food. Should feel better soon. Hope everyone is doing well without me! (lots of naps and what not)

 

Weird Limbo Week 1:

Monday: A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min (add weight from last week) B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min C. Back Squat 21X0 4x4 rest 2 minutes

Tuesday: A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 1 min B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 1 min (light work - work perfect positions) + For time: 100 WallBall Sets of 25 (Sets of 10 last week and things were hard... Double it and add 5) 100 KBS *12 Minute Cap

Wednesday: A. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min (build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ) + 3 Sets: 30 sec CTB chin ups 30 sec burpees 30 sec double unders 30 sec box jumps Rest 2:00

Thursday: A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min (add weight from last week) B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min + 8 Minute AMRAP steady pace: 200m Run 5 wall walks 10 overhead squat 95/65 Goal is anything over 4 rounds

Friday (First Day Back... What Happened!!!): 5 Sets: 5 Front Squat - Heavy As Possible 6 Burpees 7 Ring Dips Rest 4 Minutes