Tuesday December 17 (Week 18)

AM: Basketball 

PM: Gravity Garage 

A. emom - 16 min

odd - Hang Power Snatch x 2 (155) 

even - 10 GHD Situps

B. emom - 16 min

odd - KBS russian tough x 10 (82lbs)

even - 1 Strict MU + 7 ring dips

C. emom - 16 min

odd - DL TnG x 3 tough 275

even - 10 Burpees AFAP Averaged about 25 Seconds

This damn workout took forever!!! Like like a whole hour. But I got through it. All but 1 of the muscle ups were done strict with a false? grip. Feel pretty good about that. The deadlifts were not as heavy as they could have been but I was pretty tried from the KB Swings (Note: Russian KB Swings go to your eyes, American KB Swings go over your head. No picture today. Hopefully we can get a good one tomorrow. 

Monday December 16 (Week 18)

Look at that Sweater

WOD: Just Like Old Times

Attendance: Benton, G, Stanich, Old Abbi, Powers, Thomas
A: Front Squat 2, 2, 2, 1, 1; Rest 3 Minutes
275, 285, 295, 315, 325 (PR) 


B: 10 Minute AMREP
  8 Burpee
  8 TTB
  8 Shoulders to Overhead (95)

Arnold: 5 + 8
Stanich: 5
Abbi: 6
Benton: 7
Thomas: 7
Powers 6 + 16

Welp, we had some old people show up. It was a really good one. The toes to bar were probably the toughest. Most of used the prescribed weight which was great. Thomas was on the ground for a little while after the workout... that means it must have been a good one. 

Day off tomorrow. Wednesday it gets real... Enjoy the rest of the day. 

Semester 1 Week 18

GO TIME

Monday: 

A: Front Squat 2, 2, 2, 1, 1; Rest 3 Minutes

B: 10 Minute AMREP
  8 Burpee
  8 TTB
  8 Shoulders to Overhead (95)

C: AB Time

Tuesday: PM Work

A. emom - 16 min

odd - HPS x 2 moderate weight waveload

even - 10 GHD situps

B. emom - 16 min

odd - KBS russian tough x 10

even - 1 MU + 5-7 ring dips

C. emom - 16 min

odd - DL TnG x 3-4 tough

even - 10 burpees AFAP

Wednesday:

TBA

Thursday:

TBA

Friday: off

Saturday December 14 (Week 17)

Can you find Brito?

Special Holiday Wod 

Attendance: Benton, Thomas

A: Every 3 Minutes

3 Front Squats 225-245, 135/155
10 Front Rack Lunges 135 65/75

    

B: 

15, 12, 9

PC @ 115

Burpee

Benton: 4:00
Thomas: 4:05

Extra Credit workout. I taught Thomas how to shoot today. He has spent way too long doing the 5th grade fling. It was fun to get in here on a day off and not have any where to be. Stay tuned for various Holiday WOD's. 

Thursday December 12 (Week 17)

Random Picture Thursday

WOD: High Shorts Thursday 

Attendance: Benton, G, Stanich, Thomas, Bradford, Taegan 

A. Emom 5 min: Back Squat x 1 rep @ 90% 315, 325, 335, 335 

B. 4 sets - Amrap PC + J (135#) in 45 seconds; rest 90 seconds 8, 8, 10, 7

Thomas: 13, 10, 10, 11

For Time

20 KB swing 50

30 burpees

40 walking lunges

50 Wall Ball Shots (20#)

80 DUs

Thomas: 9:23

G: 10:23

Bradford: 9:46

Taegan: 9:10

Stanich: 9:20

Benton: 7:09

These are the dark days of fit club... Quite, Cold, Lonely, Kettle Bell Swings. These are just some words I would use to describe how I'm feeling (It should be noted that the above line was a joke).  Here are the highlights:

   1. Stanich needs a better nick name. I'm thinking "Stany" or "Stanie the Manie..." It's a work in progress. 

   2. Everyone needs to ask for a jump rope for Christmas, regardless of you religious affiliations. Everyone should be able to do double unders by the time second semester rolls around. That gives you lots of time to practice. 
    3. We need a really heavy KB to do swings with. At least 70lbs. Thomas, this is where you come in. 
    4. Enter your favorite December 12th memory here. See you guys tomorrow. 

Tuesday December 10 (Week 17)

New Life Blood for Afternoon WODS

WOD: Benton Sleepy Time

Attendance: G, Stanich, Bradford, Taegan, Thomas, New Abby? 

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

Welp, I wasn't there... but I heard that it was really good. It was the best workout of the week... and I missed it. Maybe I should go to bed earlier or something. In any case, I will hit the highlights of the morning. Thomas and Bradford really worked hard, Stanich asked between 3 and 7 questions, Taegan got caught Taeganing between 3 and 11 times, G didn't wear any sleeves and looked super jacked... An new Abby may or may not have been there. That should do it. 

PM Workout 

A: 2 EMOTM T&G Power Clean (Start at 135 and go up 10 lbs every minute) 245 (PR)

B: 3 Rounds max Pull Ups (Rest 2 minutes) 30, 24, 21 

C: EMOTM x 12

    4 Power Snatch

    5 Over Bar Burpee and 25 double under

   10 Cal's on the air dyne Done

D: 8 Minute AMREP 

    2 Wall Walks 

    4 Chest to Bar Pull Ups

    8 KB Swings (55)

   20 Lunges Kept going (5ish rounds)

E: 8 Minute AMREP 

    5 Box Jumps (36")

    10 Wall Balls

    15 Cals on the air dyne 4 rounds + 5 Wall Balls

This was probably the longest workout I have ever done... Well crossfit workout anyway. That's about it I guess. Enjoy the day off. See everyone for a crazy WOD Thursday. 

Monday December 9 (Week 17)

#Twinning

Farmers Walk / Run 

Attendance: Benton, G, Stanich, Taegan, New Abby, Bradford, Thomas

Shoulder Press: 5 5 5 5 Rest :90 145, 155, 155, 155
Weighted Pull Ups: 5 5 5 5 Rest :90 +45

3 Rounds for time
20 Shoulder to Over Head @95 / 75 / 45 lbs
50m Framers Walk

Taegan: 7:20
G: 6:50
Benton: 3:16
Thomas: 4:50
Stanich: 5:40
New Abby: 5:20
Bradford: ACT Class

Pretty Fun one this morning. We started with strict press and pullups as an appetizer and then moved on to the metcon which I was pretty excited about. The farmers walks were pretty darn difficult. I enjoyed them but everyone else looked like they wanted to die (Taegan I'm looking at you) See everyone tomorrow. 

Lastly, I asked G about taking the next week off... He looked at me like i was an idiot... so I guess we are making one more final run next week. Don't know about break yet. We will figure it out.