Thursday December 26 (Break 1)

The Day After

Attendance: Me...

Every Two minutes 
    2 Split jerk @ 80% all sets done at 215 (no warm up)

10 Rounds for time 
    4 Burpee
    6 KB Swing (55)
    8 Wall Balls (20)
            7:32 

Got there late... dominated. Can't wait for tomorrow. Played basketball this morning at LHS. Don't like being tired and don't like losing... I can work on one of those things I guess.

Tuesday Christmas Eve Wod

Christmas Eve Wod 

Attendance: Benton, Stanich, Elliot, Sara, Bradford, Taegan, Abbi

A: Front Squat Cluster 2.2.2 Rest 3 mintues 275 275 245 245 (Got really tough after a while)

B: 4 Rounds 

    10 KB Swings 

     6 Bupree Box Jump 

     AMREP Pushups or ring rows 

The wrestlers were in the gym making a lot of noise. It was hard to get amped up when you couldn't hear what is going on. It was nice to get in though and get a workout in before various family get-togethers. Merry Christmas everyone. 

Monday December 23 (Break 1)

Pre Christmas Eve Wod 

Attendance: Benton

A. squat clean - start at 50% make small builds per min until tough single cap it at 10mins 245

B. BS @ 20X1; build to a 10rm in 12mins 285 

C. emom - 12mins

odd - 20 wall balls 20/14# 10/9'target

even - 10 chin ups Done

D. 4mins max rope climb 15' Just worked on my technique for a few minutes. Arms are still really sore. Like really sore. 

Saturday December 21 (Week 18)

Set Orders and Times

WOD: Probably should have taken the day off

A. HPS from blocks start at 60% of 1rm add 10# every min until max 165

B. Halting Sn DL pause 2sec at hip; 5 sets of 2 rest as needed build per set 205

+

5 sets - DIFFERENT order per set:

Row 400m

15 KBS 1.5/1pd

15 chin ups

15 push press 95/65#

80 DU

rest 5mins

change the order every set record times for all sets

The double unders and rows were killer. The pullups were very strange. Some sets were done unbroken and some I had to do in sets of 5. My left arm was screaming the whole time. I took some video and you can  actually hear it... Wait, that might have been me. Evidently I scream a lot. Going to get us an air dyne over break and leave it at school. It is going to be good. Don't know about next week yet. I'll post dates and times on the facebook group. 

Friday December 20 (Week 18)

Ying / Yang

WOD: WORK HARD!!

Attendance: Benton, G, Stanich, Taegan, Thomas, Grant (Rando)

A: 2 Push Press EMOTM (95 + 5 every minute) Worked up to 185 

B: 21 15 9 for time

Deadlift @ 225

Handstand Pushups or Double Pushups

G - 8:33 @ 225 PU

Taegan - 9:10 @ 135 HSPU

Stanman - 13:50 @ 225 PU

Thomas - 3:55 @ 185 PU

Benton - 7:40 @ 225 HSPU (Big PR... Still not too good)

Well, Friday fun day was pretty awesome. Part A was intended to be a warm up for part B. G's shoulder was bothering him so he did regular push ups instead which probably were not any easier. Thomas was literally on fire when he did his. He is a monster... now he needs to get stronger. Once that takes affect he will probably decide he wants to go pro at something. We tried to have that Grant kid do the workout with us. He looked like a pretty strong guy with his chest puffed out and what not so I figured he could handle it... I'll look for the last time we did this workout and link it to this one so you can go back and check your times and what not. It should be noted that most of you used much heavier weights for the deadlifts. I am pretty confident that everyone got faster though. 

PM WORK

A. BS @20X1; 10sets of 2 rest 45sec btw sets 60-70% of 1rm 245 every set
B. OHS @ 41X1; 3, 3, 3, [3,] [3]; last two sets tough rest as needed  115 to 165
C. 1-10 unbroken Pullups for time 3:37

+10min cap

Row 2k remainder of time amrap KB snatch alt hands every 5 reps 1.5/1pd 41 KB snatch 


I am ridiculously sore and do not want to workout ever ever again. never. We are going Monday... not at 6:00 for once. It is going to be just like old times. Let me know what times work for everyone. 

Thursday December 19 (Week 18)

WOD: Project Help G get 25,000 PushUps

A: 2 Squat Clean EMOTM x 10 (Rest no longer than 10 Second) 

B:
Max Pullups
Rest 2 minutes from when the last person is done.
Max Pushups
Rest 2 minutes from when the last person is done.

x 3 Sets

  

Wednesday December 18 (Week 18)

Pretty Cool Picture. 

WOD: PRE FINALS / WAKE UP WOD

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

A: Split Jerk from the rack 2.2.2.2
225, 235, 235, 235 (2 Rep PR)

B: 5 Rounds for time

15 Wall Balls

10 Double Unders 

5 Push Press @ 135* Under 5 minutes buys lunch

*Complements of Angelo Fosco #CFGravity

Benton - 5:25
Taegan - 9:00
Justin - 4:55 
G - Suckoit!
Tom - 7:55
Stanich - Did fine

Probably a two rep max for me on the jerk. Goal was to go sub 5:00 in the metcon but my wallballs are super slow for some reason. Dewing's son showed. He didn't seem to have a problem with the new person workout. It should be noted he is a cross fit trainer / college student. Hopefully he shows up again and gives us some tips and what not on what we can do to get stronger. It was a brutal way to start the morning. I have also decided to not change and am giving my final in shorts and Olympic weigh lifting shoes. It is a good day. Going Thursday and Friday then we will see about winter break. Good luck on finals everyone!! 

PM WORK

As many rounds in 12 min @ 80-90%:

3 wall walks

250 m row

2 bar MU

rest walk 6 min

As many rounds in 12 min @ 80-90%:

3 burpee high box jump sd

25 unbroken DU

1 rope climb 20'

Did both workouts. I can't remember how many rounds but I tried to keep moving throughout the workout. Maybe 5 + 3 in the first one and 6 even in the second one. The rope climbs were the toughest thing I have done in a while. I can't get the clamp with my legs so it is basically me climbing the rope with my arms and muscling it up to the top... Not a lot of finesse involved.