Monday October 21 (Week 10)

Tree sap........ 

WOD: Mr. Change His Mind

Attendance: Benton, Stanich, Powers, Hamza, Taegan

Shoot Around: Hickey, G, Trevor, Brandon

A: Clean And Jerk EMOTM

x 10 Sets 235 I only did 6 Sets 

B: 10 T & G DL x 5 Sets Rest 90 seconds

295 for all 5 sets PR


Mr. Change his mind strikes again. Shoot around tomorrow morning and for the rest of the week. Completely optional! You all should probably sleep. Would have been able to go heavier on the clean and jerk but we didn't rest for as long as we should have and I wasn't warmed up at all...... 

Sunder October 20 (Week 10)

Sunday Wod 

Attendance: Benton, Jess, Angelo 

Alternating EMOTM x 16

3 Front Squat @ 250 

8 Strict Pull Ups 

3 Heavy Push Press 185, 205, 210

AMREP HSPU 7 7 7 Lame!!

5 seconds on the air dyne 

The tree sap didn't come this weekend. Bad news for me good news for you. See you tomorrow!

Thursday October 17 (Week 9)

Last Day of Fit Club For A While 

Attendance: Powers, Brandon, Trevor, Bell, Hamza, Taegan, Robert, Benton, G, Stanich 

24 EMOTM
1st: Bear Complex 205
2nd: 8 Chest To Bar Pull Ups Easy: Work on kip... still sucks 

Today was great... Lots of yelling and what not. We got to shoot a little bit before just like old time. Powers got to work on double unders a little bit (things look much much better... He still needs new shoes) Next week is going to be the off week. This means do nothing for a week and try to eat healthy. It will be nice to get some extra sleep and you guys are going to be very surprised at how good you feel. When we get back hopefully we will feel refreshed and ready to go. Enjoy the time off and we will see everyone soon. 

EXTRA CREDIT

Attendance: Benton, Hamza, G, Robert, Powers, Trevor 

A: EMOTM x 6 

     1 Power Snatch 1 Hang Snatch 165 (Had a few that seemed really light)

B: Rest 1:1 x 5 Sets

    10 Burpee

    7 DL @ 275

    20 Double Unders
0:47, 0:48, 0:51, 0:52, 1:00

Hamza - 11:15 @ 185
Powers - 11:56 @ 185
Robert - 12:07 @ 165
Benton - 7:56 @ 275
G - 9:30 @ 185
Trever - 11:00  @ 165 

This was very fast and very fun. We all need to make sure we are opening our hips and shoulders up at the end of our burpees. I know I felt like my chest was pointing at the ground on a few of them. Anyway, I had some coffee before the workout and was flying pretty high. There might have been a lot of yelling and whatnot. Super fun. No fit club for the next few weeks. Stop by my room if you want to sample the tree sap... 

SLEEP!!!! Lots of sleep!!



 

Wednesday October 16 (Week 9)

TRACK WOD... 

Attendance: Stanich, Benton, Powers, G, Hickey, Brandon, Jesse, Bell, Robert 


10 Rounds for time:

15 Pushups
15 Double Unders
200m Run

Times: 

Benton - 16:35
G - 16:25 (Winner!)
Robert - 20:25
Brandon - 20:25
Jesse - 20:45
Powers - 21:52
Bell - 20:49

The toughest part of this workout was probably double unders for most people. It is going to take some work but we should all be able to get better at them. Again, its all about rhythm and timing. I had a really good time on the track this morning. Sorry about being late!!!! Thanks for giving me all types of crap though... not. Tomorrow is the last day of fit club for the next week. Brandon is going to be there again. You know what that means?... NEW PERSON WORKOUT. Come if you want to get better. 

Tuesday October 15 (Week 9)

WOD: Too Easy!!

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

5  Sets 3:00 Rest Between sets

35 Wall Balls
20 Double Unders
5 Burpee (AFAP)

Everyone did all 5 sets. People were very very tired for some reason. I think they are feeling out of shape from the weekend. Bell literally dropped the ball a few times (which he never does) and I am pretty sure I saw Powers cry a little bit (he didn't like the double unders) I posted a video you guys should watch if you want to get better at double unders. Main points: keep hands narrow and in front of you. Keep your lines tight and your body quiet. Pretty much the same stuff I have been yelling about for the past few weeks. We are going to meet in the competition gym tomorrow and get our ropes and stuff then walk down to the track together for a killer workout. Running sucks but we need to do it!!! Go hard this week because next week is completely off. We are going to sleep a lot and eat healthy... a lot (I am also going to do some crazy cleans where I drink tree sap for a week...) 

Get Some!

http://www.youtube.com/watch?v=h7XjUbUpeHE

Semester I Training Week 9

Tuesday: 

5  Sets 3:00 Rest Between sets

35 Wall Balls
20 Double Unders
5 Burpee (AFAP)


Wednesday: TRACK WOD 

10 Rounds for time:

15 Pushups
15 Double Unders
200m Run


Thursday: 

24 EMOTM
1st: Bear Complex
2nd: 8 Chest To Bar Pull Ups

Saturday Crazieness  

Saturday / Sunday October 7 - 8 (Week 8)

Saturday @ 7:00 pm 

Attendance: Benton, Angelo, Jess, Jimmy

A: 3 sets rest 2:1 
     50 Cal's air dyne 
     35 Double Unders   
     15 Handstand Pushups 
     5 Burpee over box jumps 
Handstand pushups are very very slow and brutal. Need to get closer to the wall and work on getting my hips off the wall. 

B: 9 - 15 - 21 For time 
    70 lb KB Swing 
    Burpee 
  
4:24 

Went unrboken in the KB swings which was good. It was the hardest I have went for a while. I got that "see pink" headache that stayed with me for a while. It was good but pretty slow. I didn't plan on working out at all today. After the workout I made sure I went to Portillo's and got a full slab of ribs and a MILKSHAKE. Felt much better after. 

Sunday @ 4:00 

Attendance: Benton, Jess, Angelo 
   
4 Sets w/ 3 minutes rest @ tempo 30x1
Back Squat Clusters 3 - 3 - 3 225 245 255 275 

3 rounds for time: 
20 KB swings @ 70lbs
20 Wall Balls to 10ft @20 lbs 
4:28

The goal was sub 5. Angelo got 3:58 so I am thinking 30 seconds slower isn't too bad. I went thought the whole thing unbroken. Just took a little longer on the KB swings and my transitions were slow. Still went very hard and was very tired by the end. Tonight's training session should be fun. My shoulders and legs are done. This is day 4 in a row and I think I am ready for a little hiatus. We are going to train for the next two weeks and then take a week off (like the whole week) I'll Keep everyone posted...
 

8:30

EMOTM
5 Ring dips / 5 Pull ups last 4 sets
10 GED Sit ups
:30 Ring Hold

Did it... it was easy... I am going to bed.