Monday September 9 (Week 4)

Death Metal Monday

Attendance: Benton, Stanich, G, Taegan, Hamza, Powers, Jack
5 Sets:
5 Snatch Grip Dead Lift (Moderate) 245
10 Box jumps 36
15 Wall Balls 20

Rest 4 Minutes

Extra Credit

:30 Pushup Hold
:30 Situps

x 10 Minutes

The highlight was Hamza complaining about how his back hurt when we were doing the situps and going for the pad... Ridiculous. He decided that it was more padding if his shirt was off for some reason. He is very very strange sometimes. Everyone did the workout... It was super easy. We listened to Death Metal which was pretty awesome. "Death Metal Mondays" Everyone seems to be getting sick around school. Wash you hands and get a lot of sleep... and don't make out with anyone (Some of those things are easier to do than others...) Got some good stuff coming up. Enjoy the day!

Semester I Week 4 Training

Monday:

5 Sets:
5 Snatch Grip Dead Lift (Moderate)
10 Box jumps
15 Wall Balls

Rest 4 Minutes


Tuesday:

20 Minute AMREP

4 handstand pushups / 20 seconds hand stand hold
8  Dumbbell Snatch (4 Each arm)
12 Goblet Squats  With your dumbell
32 Double Unders 

Wednesday: 

5 Rounds
8 Wall Walks
8 Burpees
8 Back Board Touches
Dribble down lay up / Dribble down layup
*A missed layup results in another sprint 

Rest 4 Minutes 


Thursday

5 Rounds for time:

5 Man Makers (HEAVY)
30 Lunges (Knee must hit the ground to be counted)


FRIDAY: Off

Saturday September 7 (Week 3)

AM Session

30 minute Dyne for Calories 

Every 3 minutes do 10 HR Pushups and 20 lunges 

285 Calories

Not to bad... I was hoping for something over 300. The other guys that did it got 322, 411, and 225. I was sweating a lot. The handle on the bike started dripping... Good thing there weren't any girls there! Hopefully I can make it to the evening session and then sleep for a long long time. Oh, I also made a stop at Portillos for lunch today. 

PM Session:

10 Man makers (25)
15 Bar Muscle Ups 
20 Overhead Squats (135)
25 KB Swings (70lbs)

8:28

The goal was not to die... I guess i accomplished that. But it was really slow. The muscle ups were sets of 5. The over head squats were ridiculous. My legs hurt / were very tight from this morning and 135 is kind of heavy. The kb swings were unbroken. Felt good about that.  

 

Friday September 6 (Week 4)

WOD: It Might Get Loud 

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

A: 1 Clean Every 30 seconds

    x 8:00 @ 75% 195

    x 6:00 @ 80% 215

    x 4:00 @ 85% 225

B: For Time

21 Wall Balls 

21 Clean and Jerk (95/75/45)

21 Over Head Lunge (45/25)

21 Dead Lift (95/75/45)

21 KB Swing (50/30)
8:00 Cap

* At the top of every minute preform 4 burpees

Powers: 7:26 RX
Hamza: 7:43 RX
Taegan: 7:41
Stanich: 7:50
Benton: 6:47 RX
Jack: 7:20
Bell: 7:43 RX

We might have been yelling a lot and listening to progressive death metal this morning... Might have been a little crazy. The workout was really good. I was feeling pretty slow and it was kind of torture there for a little bit but we all finished under the cap. Highlights: only caught Taegan Taeganing once or twice (all time low). Stanich almost got all the way down in his wall balls. A few kids did the prescribed weight... finally!!! Matt Powers got a "Don't Quit Shirt." Only problem was the n and t didn't work so his shirt read, "DO QUIT." Kind of the opposite of what we typically want but at least he has his shirt. Let's all get them! 

Wednesday September 4 (Week 3)

WOD: Baby Makers 

Attendance: Bell, Powers, Hamza, Taegan, Benton, Stanich, Hickey, G: 

2 Minute AMREP x4 (2 Minute Rest)

3 Man Makers 

10 Tuck Jumps

I don't feel like typing out all of the sets and reps so just check it out in this picture to your right. It should be noted that G* did the man makers with 15lbs. I would have liked to do the afternoon wod in the morning but the football team was up on the deck... Thats okay. The fitness room is my favorite place to workout anyway. Highlight of the day: Making Stanich and the kids get three boxs from upstairs only to have them sit in the corner unused. Off day tomorrow. Sleep in and gets lots of rest. If you want to you can do some mobility stuff to get the blood flowing. I don't know about you guys but I am very very crabby on the days we don't work out. 

WOD: Afternoon "Delight" 

Attendance: Hickey, G, Stanich, Tina? Benton

Part I
5 Rounds For Time (3 Minutes rest)

5 Thrusters 165 then 185 the rest of the way
7 Chest to bar pull ups
9 KB Swings (HEAVY!!)

Very tough. The thrusters were very heavy and everything else after it was hard because I was so spent. I would like to share a conversation I had with Mrs. B after School Today. 

Mrs. B: Are we doing Yoga?
Me: No. We are doing an extra credit cross fit workout. 
Mrs. B: Oh... I brought yoga stuff... I'll work out with you.
Me: No.
Mrs. B: What you think I can't do it?
Me: No. 
Mrs. B: F You. I'm going to get my yoga stuff on. 

In the end she did it and she did great. Taught me an important lesson: Be humble and give people a chance. They might impress you. 


Part II
Open Gym (B Ball)

Part III
1 Large Pizza For Time

Tuesday September 3 (Week 3)

WOD: Wall Ball Bananas 

Attendance: Bell, Powers, Hamza, Taegan, Hickey, Benton, G, Stanich

Friday Night Lights (At a real CF gym)
Very Fun

For Time: 

50 - 40 - 30 - 20 - 10 Wall Ball 

25 Sit-ups between Sets 

Goal: Everything Unbroken

G - 10:07 (DEEPER!!)

Powers - 10:12 (YOU ARE A MONSTER!!)

Taegan - 10:39 (GET SOME!)

Hamza - 13:09 (FASTER!!)

Hickey - 9:41 (WHY DID YOU STOP?!)

Benton - 9:27

Bell - 8:57* (LIGHT BALL)

Stanich - 9:56 (DEEPER!!!)

Good work today. Sorry for the slacking on the blog. I'll try to get things moving tomorrow. Lets get together at 5:50 tomorrow in the aux gym. Hopefully we can use some weights. See you guys tomorrow!!

Hamza: "Today in gym i dunked a Gatorade... a mini one..." 

Monday September 2 (Week 3)

Extra Credit

WOD: Grip Buster 

Attendance: Matt, Bell, Benton

EMOTM x 10
3 Dead Lift (Heavy)

4 Sets w/ 3:00 Rest
7 Power Clean
7 Push Press
7 Sumo Dead Lift High Pull
7 Toes to bar

Extra Credit Labor Day Workout. I used 335 in the dead lift and the boys did 205 and 195 for a while. The second part was really hard. I used 135 and the boys both used 95. I think Josh was crying a little bit. This was a throwback to my first cross fit workout ever. The only difference was I used 40 pounds more and threw up much less... It was a good one. 

Cross fit question of the day: What was your first cross fit workout?