Monday November 18 (Week 13)

Featured Athlete of the Week

THE CHIEF 

Participants: Benton, Stanich, G, Taegan, Powers, Bradford 

2 Front Squats EMOTM x 10 Minutes 245 for all rounds

THE CHIEF: 12 Min Partner AMREP 

3 Power Cleans 

6 Pushups 

9 Air Squats 

Lost track but we were moving the whole time. 

We had too many people to do The Chief as planned so we had to improvise a little bit. I think we have done this one before. Maybe about half way through the summer. I recall the 3 minute AMREP stuff being pretty hard with only 1 minute rest. Today's workout was not as challenging, though the front squats did get pretty tough as we went on. It was very nice having more than 4 people in the gym today. Thomas has given me his word that he will be in the building tomorrow with the intention to workout. We will see if that actually comes to fruition. Anyway, cross fit... get some. 

Featured Athlete of the Week: 

Matt Powers 

Favorite Cross Fit Move: Power Clean 

Favorite Dunk: The Two Handed Power Driver 

Sleeves vs. No Sleeves: Sleeves 

Headband Status: "I like them"

Least Favorite Cross Fit Move: The Double Under 

Quote: "Hea." That weird naisily one hit laugh that he does 

Semester I Training Week 14

Monday

2 Front Squats EMOTM x 10 Minutes 

THE CHIEF: 12 Min Partner AMREP 

3 Power Cleans 

6 Pushups 

9 Air Squats 

Rest 1 Minute 

Tuesday

Dead Lift 3-3-3-3-3-3 (Rest 2 Minutes) 

4 Rounds for time 

5 Dead Lifts @315

10 Box Jumps

15 Double Unders 

Thursday

A: Back Squat 6-4-2-6-4-2

B: For Time
50 Pushups
10 Pullups
40 Pushups
10 Pullups
30 Pushups
10 Pullups
20 Pushups
10 Pullups
10 Pushups
10 Pullups

*10 Minute Cap

Friday 

21 - 18 - 15 - 12 - 9 - 6 

Sumo Deadlift High Pull (115/75)

Wall Ball

Rest 5 Minutes 

21 - 18 - 15 - 12 - 9 - 6 

Shoulders to Overhead (115 / 75)

KB Swings (Heavy)*

*40 Minute Cap (Keep Track of total time)  

Friday November 15 (Week 13)

WOD: BARDFORD'S First WOD

Attendance: Bradford, Benton, Stanich, Taegan, G

Yes... This is real 

10 Minute AMREP

5 1 Arm Thruster Right
5 1 Arm Thruster Left
20 Lunges

Rest 5 Minutes

10 Minute AMREP

10 Pushups
12 KB Swings
16 Wall Balls

or

A: 12 Minutes Build to max snatch 185 Failed on 195

B: 7 Rounds for time

7 Overhead Squats @135
7 Toes to Bar

10:30 Went slow. Really worked on getting deep in the squat. Failed on 195 for the last snatch. It's mental for sure. 185 was really easy. I worked on getting my hips low when starting my pull. Lots of technique work needs to be done with the snatch... Lots for work. Might go swimming in a like on Saturday #mentaltoughness. 

PM Session

Clean Cluster 1-1-1 Rest 2 Minutes 235, 240, 245 (F on the second), 245 

5 Rounds for time

4 Clean @ 160

8 No jump burpee over bar's 

12 Goblet Squats @ 55

7:02

Thursday November 14 (Week 13)

6:30 Wake Up Call

Attendance: G, Stanich, Taegan

3 Strict Press - 3 Push Press  - 3 Push Jerk - 1 Split Jerk (4 Sets rest 3 Minutes)

7 Rounds for time

7 Overhead Squats
7 Toes-to-bar

Got a call from Mr. G this morning at 6:24... I was still in bed. Now I am disgruntled and groggy from a morning of sleep and relaxation. Hopefully tonight goes well to make up for things this morning. I am re working the work out for tomorrow. Squats two day's in a row might have been a bad idea... 

PM Work 

Gravity Fitness 

A. EMOTM x 10

1 Strict Press 

2 Push Press

3 Push Jerk @125

B. Alternating EMOTM x 20

6 Strict Handstand Push-ups 

15 Box Jumps @ 24''

C. 3 Rounds for time 

7 Muscle Ups 

21 Wall Ball 6:something... 

First part was very easy. My wrists started to kill because I didn't bring my wrist wraps. The second part was really good (only missed 2 handstand pushups). Part C was really bad. I got 6 muscle ups no problem then failed three times on the 7th. I didn't take enough time between reps. So I stopped trying / failing at muscle ups and finished with 2 sets of 12 pull ups instead. Not good. Need to practice / do more muscle ups. 

We'll see who shoes up tomorrow. 

Tuesday November 12 (Week 13)

Taco Tuesday 

Attendance: Benton, Stanich, Taegan

Every 3 Minutes perform
   5 Dead Lifts 315 for first 2 then 325
   5 Strict Pullups or 10 GHD Situps 10 GHD's

x 10 Sets

Fit Club hasn't been this small since... It's very small. The workout was very good. Dead Lifts were heavy. Stanman PRed with a 5 rep touch and go of 235 (props to Stanich). Taegan was Dead lifting 135, but she is a small tank so I upped it to 145 (By seeing the pain in her face I could tell 145 was a better weight for her) As far as pictures go I had some but can't seem to find them. Stay tuned... Note (I am writing this to myself... I just told myself to stay tuned...) 

PM Workout 

30 - 25 - 20 - 15 - 10 - 5

Cal's on Dyne 

Burpee 

13:26

Angelo Got me by about 3 and a half minutes... which is a lot. Really need to work on my aerobic endurance. Didn't help that my arms were pretty dead from yesterday's bench / murphfest. Im pretty dead right now. My back was tweaking out this afternoon after those dead lifts. I have a feeling that I am going to be kind of dead tomorrow. 

Monday November 11 (Week 13)

Morgan's Lunch: Cheese Stick and a Cookie
CROSSFIT!

Vet's Day #Dedication 

Attendance: Benton, G, Stanich, Taegan

Close Grip Bench Press 10 - 10 - 10 (Rest 2 Minutes Between Sets) 185 - 195 - 195

Metcon (5  Rounds for time)
10 Dumbbell Snatch (70 / 45)
10 Box Jumps (30" / 24")

Benton - 7:47
G: 6:45

Hard Work / Dedication

Stanich: 5:42
Taegan: 5:30

No one showed up today. Literally no one. It was depressing. 

PM Workout 

Airdayne Murph 

1 mile Dyne

100 Pullups 

200 Push Ups 

300 Air Squats

1 mile Dyne

26:06 

Angelo informed me today that it is not called a GED sit up... It is called a GHD sit up. Thanks for that tidbit of information Angelo. Well, went into the gym today to get a second... longer workout in. It was a very long one indeed. I broke up the middle part into 5 pull ups 10 pushups and 15 squats (20 sets) the hardest part was A: the Airdyne and B: the hair gel dripping into my eyes OUCH!!!

Good Stuff planned for tomorrow. Be on the lookout for my newly acquired pastel green shorts.



 

Semester I Training (Week 13)

Monday:

Close Grip Bench Press 10 - 10 - 10 (Rest 2 Minutes Between Sets)

Metcon (5  Rounds for time)
10 Dumbbell Snatch (75 / 45)
10 Box Jumps (30" / 24")


Tuesday:

Every 3 Minutes perform
   5 Dead Lifts
   5 Strict Pullups (Weighted if needed) / Muscle Ups

x 10 Sets 


Thursday: 

3 Strict Press - 3 Push Press  - 3 Push Jerk - 1 Split Jerk (4 Sets rest 3 Minutes)

7 Rounds for time

7 Overhead Squats
7 Toes-to-bar


Friday: 

10 Minute AMREP

5 1 Arm Thruster Right
5 1 Arm Thruster Left
20 Lunges

Rest 5 Minutes

10 Minute AMREP

4 Handstand Pushups
12 KB Swings
16 Wall Balls



or

A: 12 Minutes Build to max snatch

B: 2 EMOTM @ 70% of A

C: 7 Rounds for time

7 Overhead Squats @145
7 Toes to Bar