Challenge Friday #3

Challenge Friday #3 

Attendance: Benton, Hickey, G, Stanich, Robert, Josh, Powers, Jesse, Jack, Taegan, 

10 EMOTM
5 Unbroken Pull Ups
25 Double Unders

Rest 10 Minutes

Dian For time
21 - 15 - 9
Deadlift (225)
Handstand Pushups / Pushups *

* if you decide to do pushups your rep count is going to be 42 - 30 - 18

Times:
Hickey (225 / GED) 6:04
Taegan (95 / HSPU) 8:55 #Handstandpushupmoster
Josh (185 / HSPU) >10:00 
Robert (135 / SemiPushups) >10:00
Stanich (185 / Pushups) > 10:00
G (185 / HSPU) 9:15 
Powers (GED / Push Ups) 9:25 #Captainpowers 
Benton (225 / HSPU) 11:13 #LOSER 
Jesse (135 / Pushups) 11:00
Jack (185 / Pushups) 12:05

Extra Credit Challenge Workout was very fun. Got into the gym with a lot of energy ready to kill it. The first part was kind of frustrating for some people. As a group we still suck at double unders and pull ups. We really need to focus on this weakness as we go on. Both moves are critical if you want to be semi decent at cross fit. Go on to Youtube... get your own rope... go to the part on the weekends and do a few pull ups... Just have fun with it... (hopefully you were reading that the same way the little voice in my head was writing it) Have a safe and fun weekend. 

Thursday October 10 (Week 8)

WOD: Half Turkish? 

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

A: Clean and Jerk Find max in 10 Minutes
Failed on 245 (PR is 260 from a few weeks ago) 
B: EMOTM x8
    Clean and Jerk @ 80% of A
225
C: 5 4 3 2 1
    Snatch (155)
    Turkish-Get-Up (55) 7:11 (slow... very hard)

The Turkish Get Ups were ridiculously hard. I used the man weight and it was very different. (Note: Powers also used the man weight... Student Captain!!!) After we were done I thought it would be a good idea to go and teach first hour in my workout clothes. It did not go well... might have screwed up a lot... That won't happen again. Extra credit workout tomorrow. Bring your jump ropes and tape up your hands... It is gong to be a tough one! 

Tuesday September 8 (Week 8)

Kill It!!

New Student Leader
(Prince Pigeon)

Attendance: Stanich, Jack, Taegan, Bell, Robert, Benton, G, Jesse, Powers 

A: EMOTM x12

5 Hand Stand Pushups 5 for the first 5 then 4 for 1 and finished off with 3 (47 total... I just at those)

B: For time @110%

25 Double Unders / 75 Single Unders
25 KB Snatch
25 Burpees
25 Double Unders / 75 Single Unders

Times: 
Stanich - 4:40
Jack - 6:08
Bell - 5:10
Robert - 5:30
Benton - 2:26
Glap - 3:02 
Jesse - 4:30
Powers - 5:28 

Today was pretty fun. We got to workout in my favorite place so I was happy. The second part was very short but it was intended to be at 110% which means you should see pink after you were done. If we all got better at double unders we could probably shave a few minutes off this time: note - Powers, G, and Stanich all got sweet new ropes and can practice whenever they want!! Hamza didn't show up again. Bell got him sick (Seemed fine yesterday). Hopefully he catches up on some sleep. He was a train wreck yesterday (highlight: letting go of the bar in the hole of his squat). Highlight of the day today was team stretching at the beginning. I miss that and think we need to do it more. 

Announcements: 

1. I will not be leading fit club tomorrow. We will be playing staff basketball in the morning. If you want to feel talk to Matt Powers and he can lead you through double under practice and maybe some abs on the deck. 

2. Matt Powers is the student leader of fit club. Please contact him if you have any concerns or cannot make it to fit club. Other responsibilities will be handed to him later. 

3. We got new wrist bands... They are cardinal in the spirit of Antioch High School. 

4. Don't be married to the workouts for Thursday and Friday this week. They are subject to change. 

5. Next week we are going to do maxes and take week 10 off completely. We have been working really hard and need to rest. This means we actually have to eat clean and sleep for more than 8 hours a night. It is much needed. 

PM WORK!!

Snatch  4 sets of 1 @ 90% 165
Snatch 3 sets of 1 @ 95% 175
Snatch Grip Dead Lift 3 sets of 3 @110 205

5 rounds for time 
10 Burpee
7 Dead Lift @ 275
30 Double Unders 

Rest 1:1 (if it takes 1:00 to do a round rest for 1:00 and so on)

Time: 9:00 Flat (Finished about 20 seconds after Angelo which is good. But he was DLing 315... it's a little different). 

  

Monday September 7 (Week 8)

The Group With Stanich 

Heavy Leg Day 

Attendance: Benton, Stanich, G, Powers, Robert, Jesse, Taegan, Bell, Hamza (9)

Back Squat 1-10-1-20-1-30 Rest 3:00
315 / 275 / 335 / 245 / 345 / 205 (Very Tough)

We had more planned for the day but ran out of time. We got started kind of late and the squats took a while. My last set was around 2:00 ish minutes which is crazy. Legs are going to hurt a lot tomorrow and the next day. Luckily Wednesday is an off day. I am going to take some time right now and come up with the rest of the week. Tomorrow is going to be in the aux gym. We need big KB's. I'll be in there rolling out the mat so we don't kill ourselves doing handstands. We did a little fellowship after the workout. Powers tried the king pigeon. It actually looked slightly worse than it did this summer. Get ready for a great week! 

Semester 1 Training Week 8:

Monday: 

A. Back Squat 1-10-1-20-1-30 Rest 3:00

B. Amrep Wall Ball
C. Amrep Pull Up
D. Amrep DU's

Tuesday: 

A: EMOTM x12

5 Hand Stand Pushups

B: For time @110%

25 Double Unders
25 KB Snatch
25 Burpees
25 Double Unders

Wednesday: 

Staff Basketball: If you want you can come in and work on some things

Thursday: 

A: Clean and Jerk Find max in 10 Minutes

B: EMOTM x8
    Clean and Jerk @ 80% of A

C: 5 4 3 2 1
    Snatch (155)
    Turkish-Get-Up (55) 
 
Friday: Challenge Day "EXTRA CREDIT" 
 
10 EMOTM
5 Unbroken Pull Ups
25 Double Unders

Rest 10 Minutes

Dian For time
21 - 15 - 9
Deadlift (225)
Handstand Pushups / Pushups *

* if you decide to do pushups your rep count is going to be 42 - 30 - 18 

Challenge Friday II (Week 7)

Almost.... there...

 WOD: Challenge Friday II

 Attendance: Benton, G, Stanich, Powers, Hickey was kind of there.

For time (12 Minute cap) 24 / 16 kg's 

12 Turkish Getups 

36 KB Thrusters 

48 KB Snatch 

72 KB Goblet Squats

200 Double Unders

Powers: (35 kb) 3 Double Unders 
G: (30 kb) 110 Double Unders 
Benton: (35 kb) 184 or 200 Double Unders (Powers lost count)
Stanich: (30 kb) 15 Double Unders 

 
Taegan sent me a message last night saying she wasn't going to be there because she wanted to sleep and felt over trained. I appreciate her consideration. Matt Powers came and killed himself this morning while the rest of you were in bed. It was the hardest workout of the week. He did really great and I am really proud of him.

Have a good weekend Everyone. 

Thursday October 3

G and I had dinner Last night

WOD: FRANish!

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

EMOTM x 15 

4 Strict Pull Ups 

Rest 5 Minutes 

"Fran" 

21 - 15 - 9

Thrusters 95 / 65 

Pull ups *

* I know... most of you are complaining right now. Why do we have to do Fran after a bunch of pull ups? Let's face it, you are all going to do jump pull ups anyway. Get over it!

Fran Times 

Hamza: 8:36 - Jump Pull Ups (85)

Taegan: 9:46 - 1/3 Jumps Pull Ups (55) 

Powers: 8:58 - Jump (95)

Benton: 5:27-  (95) PR by 1:30 ish 

G: 6:30 - (85)

Stanich: 7:07 Jump Pull Up (85)

Hickey Front Squat (245 PR) 

Rest those legs for tomorrow's workout. It is going to be really fun / tough. SUCK-OIT!!