Semester I Week 17 (Last Week of Fit Club)

Monday:
Shoulder Press: 5 5 5 5 Rest :90
Weighted Pull Ups: 5 5 5 5 Rest :90

3 Rounds for time
20 Shoulder to Over Head @95 / 65 lbs
50m Framers Walk

Tuesday: 

Back Squat:  3 3 3 3
25 Second Hand Stand Hold
 Rest 3 Minutes

Air Force: Get Excited 
20 Thrusters 95/65
20 Sumo deadlift high pull 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65
Every Minute on the minute do 4 burpees 
*12 Minute cap

Thursday: 

A. Emom 5 min: Back Squat x 1 rep @ 90%

B. 4 sets - Amrap PC + J (135#) in 45 seconds; rest 90 seconds

C. Complete as many reps as possible in 3 minutes of:

20 KB swing (2pd)

30 burpees

40 walking lunges

50 Wall Ball Shots (20#)

80 DUs

 

Rest 5 

 

for time:

20 KB swing (2pd)

30 burpees

40 walking lunges

50 wall ball shots (20#)

80 DUs

Friday: 

Dead Lift: 

   3 @50%

   3 @75%

   3 @85%

   3 @90%

   3 @ 95%

   3 @ Test 1 Rep Max 

For Time: 

100 Double Unders 

50 Thrusters @ 45 / 33

100 Double Unders 

Saturday December 7 (Week 16)

Saturday WOD

:30 Seconds Air Dyne 

:30 Seconds Walk 

x 12 sets 181 Cal's 

Rest 2 minutes 

30 Seconds Air Dyne 

:30 Seconds Walk 

x 12 sets 192 Cals

PM Session 

12 Minute Timer 

1200m row

50 Toes to Bar 

AMREP Double Under 

214 Double Unders (Pretty lame)

Thursday December 5 (Week 16)

WOD: Over the bellybutton Thursday: 

Attendance: Benton, a tired G, Stanich, Taegan, Bradford. 

A: 1-1/4 Back Squat @ 30x1; 4, 4, 4 Rest 3 Minutes 185, 225, 275

B1. Close Grip Bench Press @ 30x2; 5, 5, 5; Rest 90seconds 195, 205, 225

B2. Pendlay Row @20x1; 8, 8, 8; Rest 2 minutes 135, 135, 135

C. 15, 12, 9 for time

Over head Squat (115)

Burpee 6:18

I am sitting in at the Math Team Meet right now blogging pretty hard. Thomas and Bradford are here... they look super focused. Anyway, G had his shorts hiked way way up for some reason so we all decided that it would be a good idea to do the same. I mean these things were high... super high. They were almost inappropriately high. Energy was down this morning. The amrep thing was super slow. Probably should have been around 4 to 5 minutes. Stanich is leading the workout tomorrow. To get everyone excited, above I have a video of our escapades in Wal-Mart. Pretty impressive if you ask me. If you listen closely you can here an old lady say, "not bad..." 

See everyone tomorrow 

Wednesday December 4 (Week 16)

Extra Credit

A: EMOTM x 24 Minutes

3 Muscle Ups
12 Over Head Lunges (45 lbs)


B: Work on Butterfly Pullup 

Did it. No misses on the muscle ups at all which was nice. All of them were unbroken. I also got to work on the butterfly pullup. This was the first time I actually felt like I was kind of on the right track. I'll try again tomorrow. Nice easy workout to do on the off day. 

Tuesday December 3 (Week 16)

WOD: Yelling, Carrying On, and Other Shenanigans  

G's PR Back Squat

Attendance: Benton, G, Stanich, Thomas, Bradford, Taegan... That's it. 

A: Back Squat @30x1; 2, 2, 2, 2, 2 Rest 3 Minutes Worked up to 295

B: EMOTM x 12 

     6 Thruster @ 95

     6 CTB Chin UP

C: 2 Sets 

     10 Straight bar curls @ 95 

      AMREP Incline Curls (Rest 1 minute)

Shout out to G for squatting 245 for 2... that's a PR. Snapped a picture of it... no big deal. Also, Taegan was squatting 165 which is way over her body weight (i'm actually assuming that... I don't know Taegan's body weight). We made sure to end today with a meat session involving lots of bicep curls for girls... or guys. Sleep in tomorrow and we will see some of you on Thursday for more CF fun. 

Highlight of the day: We made a high-five video after the workout today. It is a public service announcement designed to educate people on the proper way to high-five during a crossfit workout. Video to come.  

PM Work 

7 Rounds for time: Rest 1:1

5 Toes to Bar
10 Burpees
20 Double Unders 

11:16

Did every set in about 50 seconds. It was hard keeping track of how long things took. Felt pretty tired by the end I guess.  

 

Monday December 2 (Week 16)

Thomas Meating-out

WOD: G and Stanich's First Go at Workout Design 

Attendance: G, Stanich, Bradford, Taegan, New Abby (Abby with a Y... still working out the name) Thomas

A: 15 Minutes build to max clean 

B: 21 - 18 - 15 - 12 - 9 - 6 - 3 

    Push Up 

    Sit Up 

    5 Pullups Between each Set 

I was in Madison for some school conference. Here is what Stanich emailed me regarding today's workout: 

  

I did my 21 and 18 on the GHD machine... It hurt bad, did the rest on the floor. Also, the GHD machine is broken, G told me Taegan broke it on Black Friday. She mush have been pissed about missing out on some great deals... Taegan was training new Abby in cleans. Thomas was doing and awesome job, and Bradford was KILLING IT on the cleans 

-Stanich 

Semester 1 Week 16 Training

Monday:

A: 15 Minutes build to max clean 

B: 21 - 18 - 15 - 12 - 9 - 6 - 3 

    Push Up 

    Sit Up 

    5 Pullups Between each Set 

Tuesday: 

A: Back Squat @30x1; 2, 2, 2, 2, 2 Rest 3 Minutes 

B: EMOTM x 12 

     6 Thruster @ 95

     6 CTB Chin UP 

C: 3 Sets 

     10 Straight bar curls @ 95 

      AMREP Incline Curls (Rest 1 minute) 

Thursday:

A: 1-1/4 Back Squat @ 30x1; 4, 4, 4 Rest 3 Minutes 

B1. Close Grip Bench Press @ 30x2; 5, 5, 5; Rest 90seconds

B2. Pendlay Row @20x1; 8, 8, 8; Rest 2 minutes

C. 15, 12, 9 for time

Over head Squat (115)

Burpee 

Friday: 

A. 1 Power Clean, 1 Push Press, 1 Split Jerk x 2 Rest 90 seconds 5-6 Sets 

B. 4 Sets Rest 4 minutes

    15 Wall Balls

    15 Chin Ups 

    50 Double Unders  

    25 KB Swings