Saturday November 9 (Week 12)

Bonus 

5 Rounds for time 

4 Muscle Ups 

30 Lunges 

30 Double Unders 

10:06 

Friday November 8 (Week 12)

Mr. G

Clean Fest 2013

Attendance: Powers, Taegan, Trevor, G, Benton (Small Group)

2 Power Clean EMOTM x 12 Minutes 1 Squat Clean @ 225 

EMOTM x 8 Minutes (4 of each)

20 Wall Ball
12 Hang Clean (Post weights) 135

I would like to say we only did 4 sets instead of 7 because we ran out of time (which we did), but that would be only a half truth. The truth is that I started getting that dry feeling in my mouth around set three... you know that dry feeling? You know what happens after that dry feeling? Needless to say I was very happy we stopped it early. Glad the small group could make it in today. We got to work a lot on technique stuff and I think everyone that showed up is probably much better at cleans. Happy Weekend!

PM Training

2:00 Air Dyne for cal's 

Rest 2:00 44 Cal's (Weak)

21 15 9 

Dead lift @ 275

HR Pushups 4:10

Rest 2:00 

2:00 Air Dyne for cal's 40 Cal's (Weaker)

Thursday November 7 (Week 12)

WOD: 1 Day Post Hump Day 

Attendance: Taegan, Benton, Glap, Stanich, Bell, Jesse, Hamza, Powers, Ricco / Gonzo (worked out in jeans, he's that guy), Muskat

Get Some!!

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


Times / Weights (i'm so nice)

Benton - (345, 295, 11:52)
Glap - (265, 11:52)

Muskat - (245, 11:45)
Hamza - (245, 11:45)

Team Taegan - (175, 12:30)

Jesse - ( 13:03)
Bell - (265, 13:03)

Stanich - (13:14)
Powers - (235, 13:14)

Big props to Stan-man today. He was working on his goblet squats and was getting about as  low as I have ever seen him go. It has been 5 months and he has been working really hard to get to this point. If you see him today or tomorrow give congratulate him on his hard work. G was also going super low in his squats. One thing to think about: if you don't go below parallel in your squat you should get a no repped. I was watching some of you squat and could tell most of you were having trouble getting to parallel. If you need help in this department ask me. 

Last thing. Stanich and I were in the weight room putting things away for 5 minutes after everyone left. Even though we didn't make the mess we are going to get blamed for it which means we need to clean it up. Hopefully we hang around tomorrow to make sure everything gets put back where it is supposed to be. 

Tuesday November 5 (Week 12)

WOD: New Person Workout

Found this outside of Arnold's
parents house

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

Bench Press: 7 Sets of 2 (Rest 2 Minutes) 225, 245, 245, 255, 255, 255 (f), 245

12 Minute AMREP
5 Dead Lift
7 Burpees
9 Wall Balls

7+5 Dead lifts + 7 Burpees + 5 Wall Balls 

Doing a lot of resting in the little metcon (12 Minutes is a lot of time). G was very tired and upset for some reason after the workout. I think it was because he didn't eat rice last night or something. Skoog was a good pick up. I noticed Taegan working a little harder than normal which is always good to see. One more girl should do it. In other news we learned that everyone's bench press is super weak. I think we are going to start doing some bench once or twice a week to help this. This week of programming is probably one of the better ones we have done so far. Everyone needs to try and wake up. Basketball stuff tomorrow then fit club Thursday and Friday. Very very fun this morning. 


Post your weights and sets / reps

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.