Tuesday September 17 (Week 5)

WOD: New Person Workout 

Attendance: Powers, Bell, Hicky, ROBERT (New person), G, Tag, Stanich, Benton 
10 minute amrep
15 Double Unders
15 Pushups
15 Left Leg Elevated Lunges
15 Right Leg Elevated Lunges

Rest 10 Minutes

10 Minute Amrep
15 Wall Ball Shots
15 KB Swings

Hamza: A: 6  B: 4+60
Bell: A: 5+18  B 4+45
Powers: A: 6+2  B 4+61
Robert: A: 5+1  B: 3+14
Hickey: A: 7+15  B: 6+25 WINNER!!
Benton: A: 7+5  B 5+47
G: A: 6  B: 4
Stanich: A: 6+9 B: 4
Tag: A: 6 B: 4

Wasn't felling it today. Long AMREP Stuff is not fun. Hickey dominated... again. It shouldn't happen again. We messed up a wall ball really bad. It has a huge hole in it. We need to make sure we don't drop them from 10 ft up. They are kind of crappy balls so we should try and take care of them. Maybe one day we can have a bake sale or something and get some new stuff.




pm:
30 Burpee-Muscle Ups for Time

Monday September 16 (Week 5)

Hamza's best friend

WOD: There's no crying in cross fit

Attendance: Benton, G, Stanich, Tagaen, Bell, Powers... That's it...

5 Sets
8 Heavy Back Squats 245, 255, 255, 255, 255
12 Burpees
20 KB Swings
Rest 4 Mintues

We had the weight roon all to ourselves today... It was awesome. I think Taegan threw up a little bit and only did 2 sets. However, she did do 135 in the squats for all 8 on the first set. Most of the guys did 185 in the squats which is really good. Probably could have been a bit deeper. If you are ever bored we should all work on squat technique a little bit (I need to start coaching a little more again I think). I really liked that people looked at the blog before they got into the gym this morning. I didn't have to explain anything and we got going real fast. I tried a different approach with Bell today. Instead of giving him encouraging words while he was doing his burpees and kb swings I decided to shout things like, "You're tired. Just quit" and "You can't do it!" It was fun for me... Probably didn't help him so much though. Highlight: Group stretch at the end... See you guys tomorrow. 

pm:
30 Burpee-Muscle Ups for Time /
30 Burpee-Pullups

Semester 1 Week 5 Training

Monday: 

5 Sets
8 Heavy Back Squats
12 Burpees
20 KB Swings
Rest 4 Mintues


Tuesday:

10 minute amrep
15 Double Unders
15 Pushups
15 Left Leg Elevated Lunges
15 Right LEg Elevated Lunges

Rest 10 Minutes

10 Minute Amrep
15 Wall Ball Shots
15 KB Swings

pm:
30 Burpee-Muscle Ups for Time /
30 Burpee-Pullups

Wednesday: 

A: Build To Max Dead Lift

B: 6 Minute AMREP

7 Dead Lifts at 70% of A
25 Double Unders

Friday: 

5 Sets
5 Push Press
10 Back Squats (Same Weight)
15 Box Jumps

Rest 4:00

Saturday September 14 (Week 4)

WOD: Gravity 

A: 10 minutes to build to Clean and Jerk Max

Benton (260)
Hickey (205)

B: 15 Minutes for Calories

:30 Air Dyne
8 KB Swings (55)
Rest for the rest of the :90 Seconds

Benton 200 cal's
Hickey 280ish cal's

Hickey and I went to Cross Fit Gravity to do a little extra credit. It was nice. Got some good stuff planned for next week. See everyone one Monday. 

Thursday September 12 (Week 4)

WOD: LEG FEST

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

A: Either

    - 3 sets of 3 Squat clusters with 10 second rest 225, 235, 275 (Should have done 275 the whole time)

    - 3 sets of 1 clean and 2 jerks with 10 second rest 

Some might be reading in the picture... I am not.

B: 5 Sets For Time:

5 Man Makers 

20 Lunges 

Times: 
Bell: 6:27 @ 20
Powers: 6:58 @ 25
Taegan: 7:24 @ 15
Abbi:_______
Benton: 8:31 @ 35 (Faster Lunges!!!)
Stanich 4+1 @ 20
Hickey: 8:25 @ 35 (GET SOME!) 
Jack: 8:21 @ 25
G: 6:10 @ 20 (Bush)

It was really odd being the last person still going today... I hated it. Also, this was the second workout in a row I had to do in the quiet. That's good for at least 20 seconds. Highlight of the day: Making prank phone calls on Taegan's phone. She left her phone on the deck for the second day in a row... You think she would learn. I need to show everyone how to do man makers correctly. I don't like getting beat by people doing things wrong and sloppy. Quote Mr. Stanich, "I might be doing them slow but at least I am doing them right. Very good point. There is no reason to do things if you are doing them wrong. All you are going to do is hurt yourself and make me mad (although Hickey did beat me today... not too happy about that one). Stanich didn't finish under the cap but he did finish the workout by himself in the corner. Very commendable. Rest up this weekend and eat lots of junk food.... 

Wednesday September 11 (Week 4)

Wod: Mr. Change-his-mind

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

A: 10 minute find 1 rep max bench 

B: 4 rounds for time

4 Shoulders to Overhead 

8 Burpees 

12 KB swings 

Bell: 145 - 4:53 (95)

Jack: 165 - 4:16 (95)

G: 200 - 4:21 (95)

Hamza: 195 - 4:21 (95)

Matt: 155 - 5:03 (95)

Stanich: 165 - 5:18 (95)

Taegan: 105 - 5:51 (75 - 55)

Hickey: 275 - 3:55

Benton: 290 - 3:35 

I had to do the workout in the quite today. We had some sweet lamb of god going on but the gym class had us turn it off... I also had to do it alone... Alone and quite not a good combo. Meathead day was fun though. We haven't done bench ever so it was good to see our weights not go anywhere over the past few months. You can be good at bench without doing a bench press. We should probably start being quieter... for some reason I think people are starting to hate us. Let's just quietly get bigger, stronger, faster... Last workout of the week tomorrow. See everyone there. 

Good article:

I think Marcus Filly's wrote from our recent interview says it better than I ever could...
"The next immediate step in the journey is finding a balance between optimal health and performance. I've learned from my coach and through experience that you cannot have both. Optimal health doesn't mean doing triples 5 days a week. For me optimal performance doesn't mean training once a day and eating a diet of zero sugars. But a balance of the two during this off-season time of year is important. Having a stretch of time when the body feels good and performs well is important for longevity. "

http://peakathleticdevelopment.blogspot.com/2013/09/health-vs-performance-nutrition-under.html

Tuesday September 10 (Week 4)

20 Minutes of hell on the west deck

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

20 Minute AMREP

4 handstand pushups / 20 seconds hand stand hold Strict
8  Dumbbell Snatch (4 Each arm) 55 or 60 Depending on what Hickey wanted to do

Every person got their own pizza... mine was a large...
I didn't get to take any home...

12 Goblet Squats  With your dumbell
32 Double Unders

Bell: 8 + 10 (REAL HSPU)
Powers: 7 (REAL HSPU)
Stanich: 7
Glap: 8 (REAL HSPU)
Taegan: 7 + 6 (REAL HSPU)
Jack: 8 + 24
Benton: 10 + 2
Hickey: 9 + 42

Played open gym yesterday... I was pretty tired this morning. Hickey was going very hard today. He must have been feeling good literally after giving me crap the whole morning. I'm glad I was there to support him... jack ass. Anyway, the workout was hard. If we did it in the aux gym it would have been much easier seeing as how it was 30 degrees cooler in there. We got done early so we had some time to go stretch and engage in fellowship (Stanich just walked in with his unicycle... he is weird). Our big idea today: Cereal with milk already added.... Our other big idea: Cereal made up of all the "bottom of the box" crumbs. This mean we take all of the cereal we have and mix it all together. It's going to be awesome. We need more pictures for the blog. Haven't been posing pictures in a few days. Someone else needs to step up and take some hilarious pictures of someone working out... Taegan... We also need another girl to replace Abbi. See everyone tomorrow. Two more workouts this week. Let's make them good.