Monday November 4 (Week 12)

WOD: Back!!

Attendance: Benton, G, Stanich, Taegan, Brandon, Trevor, Hamza, Bell (Back and better than ever), Powers

EMOTM x 24 Alternating 

1 Power Clean, 2 Hang Clean (145 Snatch)

8 Toes to bar 

All sets were unbroken and pretty fast. We need some good music / Speakers. I'll see what I can do. Short post. Looks like a good week. Last week before basketball starts (Most of you are going to be missing for a while). New Person Workout tomorrow!!

Semester I Week 12

Monday

EMOTM x 24 Alternating

1 Power Clean, 2 Hang Clean
8 Toes to bar

Tuesday:

Bench Press: 7 Sets of 2 (Rest 2 Minutes)

12 Minute AMREP
5 Dead Lift
7 Burpees
9 Wall Balls

Thursday:

12 Minutes Build to Max Squat

4 Sets of 3 Back Squat (rest 2 minutes)

Partner METCON
6 round rounds for time

50 Double Unders
10 Pull Ups


Friday 

2 Power Clean EMOTM x 10 Minutes

EMOTM x 14 Minutes (7 of each)

20 Wall Ball
12 Hang Clean (Post weights)

Friday November 1 (Week 11)

WOD: Leg Hurty 

Attendance: Benton, G, Stanich, Trevor, Taegan, Nick, Powers

Every 5 Minutes for 25 Minutes Complete:
For time:
7-5-3 @ 135/75
Shoulder to Overhead
Front Squat
*After it's completed rest the remainder of the 5 minutes for that 'set'.

We only did 4 sets because we ran out of time. My first two sets were unbroken, The third set I stopped after each round, and the last set was unbroken. They all took about a minute to complete. Some of us were using weights that were way to heavy. They figured it out pretty quickly though and made the necessary changes. Might not have fit club on Monday morning. Check the Facebook group for details. Everyone have a fun and safe weekend. 

  

Thursday October 31 (Week 11)

WOD: Tired...

Attendance: Powers, Trevor, Benton, Stanich, G

A1. 3 power clean TNG Rest 5 seconds 205 for all sets
A2. 10 Burpees as fast as possible rest 10 seconds
A3. AMRAP Pull Ups in 45 seconds 18 14 14 18 14 

rest 3 minutes x 5 sets

We were up late last night watching the soccer game... which we won. Things, therefore, were a little laid back this morning. We still went hard but I am struggling to be alive right now... We got through things with lots of time left over which meant we got some fellowship in which was good. Also, everyone that attended fit club today received their new and improved rubber band thing (yes, even Trevor). This week was the first week back after the tree sap. I don't think any of us are very focused right now. Hopefully a restful weekend will change that for Monday. Things that are coming up.

1: Yoga Club on Monday's after school 
2: End of the first season Fit Club Bowling Night 
3: Fit Club Fest - 3 WOD Competition 
4: New member induction 

Remember, post your weights and times if you want to keep track. I don't know / remember why I have been keeping track this whole time. If you want to see if you are getting better you can keep a record in the comments. If you don't really care if you are getting better don't worry about posting. 

FINISH STRONG TOMORROW. It is the best workout of the week so lets try to get there and get it done. 

Monday October 28 (Week 11)

Meeting Monday

Attendance: Powers, Hamza, Jesse, Brandon, Trevor, G, Stanich, Taegan 

Alternating EMOTM 20 Minutes:
1st: 3 Tough Back Squat
2nd: 8 Strict Pull Ups

+ rest 2 minutes

For time:
50 Burpees 

I was not there this morning (had a meeting with a few stats people... not as much fun). Anyway, It sounded like things went well. I'm getting to school early to play with the gun. Probably around 5:30. Be there if you want to shoot. Post your times to the comments! 

Glad to be Back!!

Semester I Week 11 Training

Monday: 

Alternating EMOTM 20 Minutes:
1st: 3 Tough Back Squat
2nd: 8 Strict Pull Ups
+ rest 2 minutes
For time:
50 Burpees 


Tuesday: AUX Gym

10 Minutes @ 85%:
15 WB's
10 HR Pushups 
15 Situps

Rest 5 minutes

10 Minutes @ 85%:
25 Double Unders
10 Over Head Lunges*
5 HSPU
 *5 Each Leg With Wall Ball Over Head. Knee to Ground 

Thursday:

A1. 3 power clean TNG Rest 5 seconds
A2. 10 Burpees as fast as possible rest 10 seconds
A3. AMRAP Pull Ups in 45 seconds 

rest 3 minutes x 5 sets

Friday:
  
Every 5 Minutes for 25 Minutes Complete:
For time:
7-5-3 @ 135/75
Shoulder to Overhead
Front Squat
*After it's completed rest the remainder of the 5 minutes for that 'set'. 

Sunday October 27 (Week 11)

 AM SESSION 

Attendance: Benton 

Every 2 Minutes for 20 minutes
5 Deadlift 225/135
10 Goblet Squats 55/35
10 GED Situps 

Very light and easy for the first workout back. I Started with GED sit ups but changed to 15 regular sit ups about half way though. My hip and back started to tighten up... didn't want to push it. 
 
4 Sets every 3 Minutes 
5 Squat
5 Box Jump (High ones)
25 Double Unders 
 205, 235, 255, 265
4 Sets every 3 Minutes 
10 Deadlift (215)
10 Burpee
:43, :38, :32, :34
3 Sets every 3 Minutes 
5 Strict Press @ 145
5 KB Snatch (55) Right
5KB Snatch (55) Left 
10 Wall Ball (20)
1:06, 1:02, 1:00

The second workout was way better than the first workout. Was more awake with a lot more energy. Having people there to push you is a real benefit. Here are some thoughts / reflection on the tree sap experiment. 

Tree Sap: It sucked... A lot. I don't think I really did it correctly.
 I drank the garbage for the better part of three days and followed it up by only eating veggies the 4th day. I was tired a lot and pretty cranky most of the time... I did not feel sick though which might or might not be a good thing. After the cleans my legs and arms hurt a lot. After the first workout things went back to normal. I feel really good right now and think taking a week off was really a good thing for all of us. I think I am going to try it again after second semester finals right before the summer starts. Here is what I need to remember

1. Drink a lot of the tree sap.... at least 3 bottles a day(only drank about 1 and a half)
2. Do it for 5 -7 Days. It is going to suck but I think if i did it for that long I would start to see the benefits. This time around I just got angry and really didn't feel any better after (though I did feel rested) 
3. Don't tell anyone about it.  

Thats about it. See everyone tomorrow!!!