Thursday August 29 (Week 2)

Floor Mark After the workout... 

Attendance: Taegan, Bell, Hamza, Powers, Benton... Thats it. 
AM: Shoulderside
10 Minutes 1-5 HSPU Ladders / HSPU Work
1-5, 1-4 (did them strict and used it as more of a warm up for the work to come) Didn't really work too hard.

5 Rounds for time:

5 Wall Walks
10 HR Pushups
15 Wall Balls
Rest :90

Benton: 13:52
Powers: 14:43
Hamza: 14:48
Bell: 14:54
Taegan: 14:31

Took a while to get going. Everyone practiced HSPU's to start. We need to get to a point where we can knock 5 kipping HSPU's out at one time. Then we can start adding them into our training. Everyone started getting them by the end. However, Taegan is without a doubt the best at them. We were missing quite a few people today. Also, The football team wasn't even up there so we could have all done what was intended for today... but this was probably more fun. Last workout tomorrow morning. We are going to do strength stuff on the weight deck. 

Tuesday August 27 (Week 2)

Attendance: Bell, Hamza, Powers, Not Jack, Taegan, Not Hickey, G, Benton, Stanich... Not Abbi

5 Sets!
AMRAP touch and go kB Clean and Press in 30 sec - 55/35#
AMRAP Box Jumps - 24/20" in 30 sec
AMRAP Jump squats in 30 sec
AMRAP Burpees in 30 sec Rest 4 min

We all did it... It was Taegans birthday. For some reason Taegan is getting softer in her old age. It looked like someone was stabbing her in the ribs when she was doing those kb things. I felt really bad for her... Actually I might have been yelling, "Stop Giving Up Taegan!!!" She also was laying on the ground for most of the burpee amrep while Stanich yelled, "Workout like it's your birthday Taegan!!" Also I am sorry for being mean to everyone yesterday. You have all gotten much stronger... yes even Stanich. 

Lastly, Ben Hermes (not a member of fit club) Shared with me the first rule of fit club... 

Lastly Lastly, Stanich and I just came up with some awesome ideas for our Algebra Class. 

1 Factoring problem EMOTM
AMREP systems problems in 6 minutes 
15 Probability problems for time... 

Thanks for reading. Most of that was nonsense. 

Monday August 26 (Week 2)

Attenance: Jack... not Jack, Taegan, Benton, G, Stnich, Hickey, Bell, Powers, Hamza

Monday A. Back Squat: 5 x 2 sets rest 2 minutes
275, 315, 325, 330, 330

+ 5 rounds for time:
10 Push Jerk 115/75
10 Toes to bar
10 KBS 55/35

10 Minute Cap
Hickey: 7:46 - 115, k2e 7:11 afternoon
Taegan: 10:19 - 45, k2e
Powers: 4+12 - 95, k2e
Bell: 4 - 95, k2e
Hamza: 4+5 - 95, k2e
Stanich: 4 - 95, k2e 
Benton: 6:35 - RX (it makes me feel good when i put RX next to things...)
G: 9:55 - 95, t2b

Highlight of the day: Hamza not doing squats deep enough is called "Hamzaing." We need to get stronger as a whole. There was some complaining about "hurt wrists." Hickey complained about that once too... Do you know what he did? He went on Rogue and get himself some wrist straps... now he doesn't complain as much. Okay... I'll stop being a jerk. But seriously, some people need to get some stuff. Bell brought in his new shoes and they look awesome. AM Session tomorrow! Let's go in the AUX gym so we can stay away from the Meat Heads. 

Semester 1 Week 2 Training

Monday A. Back Squat: 5 sets rest 2 minutes

 + 5 rounds for time: 10 Push Jerk 115/75 10 Toes to bar 10 KBS 55/35

Tuesday: 5 sets @ 95-100%: AMRAP touch and go kB Clean and Press in 30 sec - 55/35#/h AMRAP Box Jumps - 24/20" in 30 sec AMRAP Jump squats in 30 sec AMRAP Burpees in 30 sec Rest 4 min

Thursday: A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; every 90 seconds B. Clean Pulls - 3 sets x 2 reps: rest 2 min C. Front Squat @ 90% 5x2 Rest 3 Minutes

Friday: For reps: 5 Minute AMRAP Back Squat 225/135: 5 Minute AMRAP Pull Ups 5 Minute AMRAP Cleans 155/95 5 Minute AMRAP Double Unders

Friday August 23 (Week I)

Check out the new shoes!

Attendance: Benton, Glap, Stanich, White, Taegan, Bell, Powers, Hamza, Jack

A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 1:30 min (add weight from last week) 185
B. EMOTM x 15 Minutes 2 Clean and Jerk 165
C: 5 minute max wall balls!!

Powers: 106 (You are becoming a man)
Bell: 95
Taegan: 73
Stanich: 103 (DEEPER!!!!!)
Hamza: 95
Jack: 104
Glap: 96
Benton: 111 (Sets of 10)
White: lost count...
Hickey: Couldn't do wall balls in that ridiculous outfit!

Funny things that happened today:

1: Hickey comes in wearing two under armor shirts, sweat pants, wind breaker, and a winter hat...

2: Taeganing: Definition: To stand around in a such a way that your mouth hangs open, your head cocks slightly to the left, and your eyes roll back in your head.

3: One of the wall balls has a hole in it and the sand and things on the inside were falling down into G's mouth...

Great way to wrap up the week. We spent a lot of time upstairs yesterday working on clean technique and it totally paid off this morning. Powers is killing it. He is getting to the point where he can keep going even though he is dying. Quote of the day by him was, "I'm so tired... all I can see is pink! Everywhere!"

Everyone either buy a shirt from Rogue.com or get one of those "Don't Quit Shirt." Also, Don't forget about polo Monday... See everyone Monday morning!!!!!

Thursday August 22 (Week 1)

AM Attendance: Benton, Glap, Hickey, Hamza, Powers, Jack, Taegan, Bell... not Stanich

5 sets max wall walks

Down and Back Med ball run

Rest 3 Minutes

If time: 

Rest 5 minutes

For Time:

21 15 9

Burpee

KB Swing

Goal: Under 3 Minutes

Reps and Times

Glap: 10 8 8 9 11 (46) 4:00
Benton: 9 9 8 10 10 (46) 3:10
Hickey: 7 6 6 6 5 (30) 4:11
Josh: 6 5 4 6 6 (27) 4:05
Jack: 5 4 4 5 4 (22) 4:10
Powers: 6 6 5 6 6 (29) 4:17
Hamza: 7 6 4 4 6 (27) 3:30 Finally hamza doesn't slack at something... although 27?
Taegan: 6 5 4 5 7 (27) 4:35

Let's make sure everything is back and locked up before we go shower... Hickey got chewed out this morning and took the fall for us... So thank him when you get a chance. AM Workout tomorrow. Lets make it a good one to finish the week (Relax Hickey... I'll stay tomorrow afternoon and make sure you don't hamza... I mean cheat).

GET SOME!!!!

Three funny stories:

1: Hickey on Crossfit, "I hate Crossfit!! I can't make a layup in basketball!! I'm not use to jumping so high and not being tired. It sucks!!"

2: Stanich on his wrist band, "I forgot my wrist band yesterday and today at home. I had to turn around on my way to school and pick it up... I almost got a ticket!"

3: Stanich on changing the workout times: "I would like to make a informal complaint about our workout times being changed at the last minute. Please don't do it. I am very upset with you and wish I could have been there this morning."

Tuesday August 20 (Week 1)

AM Session: Benton, G, Hickey,

A.Mid Hang Clean; 5 sets of 2 - 75%; rest 2 min 225, 225, 225, 235, 235 (focus on finish position, change of direction, and speed under the bar)

B. Snatch Complex 135 for all sets

1 Power Snatch

2 Snatch Grip Push Press

2 Snatch Balance

2 Overhead Squat

@ 70% x 4 rest 2 minutes Should have held for 2 second in the hole... i'll make sure the kids do it.

+

For time: 50 WallBall
50 KB Swings 50 Push Ups *7 Minute cap

Hickey: 4:29

Benton: 4:47

G: 6:10

Round 2PM Session
Benton: 4:02 - Unbroken on everything... Eat Crap Hickey!!!

Fit Club: Post your times and ill write them in later. Good job today!

Let me know if those times were wring. It didn't save

Meat Heads assemble!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Morning worked sucked. The whole football team was there. We did go into the aux gym where we were alone. No students around = shirtless cross fit!! Don't mind these AM solitary workouts as much when the shirt pops off... Even with the shirt off Hickey killed me. We both went unbroken in the Wall Balls and KB Swings but he got me on the push ups (I did sets of 10... he did not). Afternoon fun with the kids. There will be shirts...

Shirts. We went with DONT QUIT

http://www.viewsport.us/collections/men