Thursday January 9 (Week 1)

New Person Workout 

Attendance: New Abby, Benton, G, Stanich, Elliott, Sara, Maddie, Jess, Bobo, Bradford, Thomas, Taegan

Remember Summer?

10 - 15 - 20 - [25] - [[30]]

Burpee 

Wall Ball

KB Swing / Dead Lift @135 20:19

There were a lot of people there... I mean a lot of people there. We had 12. I didn't work out because I did the workout last night. It was torture. Judging by the faces of some of the people at FitClub this morning, I would probably guess that most would agree with me. High Lights 

1. Lots of new people. Whenever we have new people we like to do a really hard workout to make sure they are all in. We figure out pretty quickly who wants to work and who doesn't. 

2. Taegan threw up. It was awesome. She is still having a hard time keeping her motor going, but is getting better each day. You don't get better at things when you are comfortable. You get better at things when you want to quit and give up. 

3 Thomas ripped his hand open. Again... It was awesome. 

If you are a new person, try to make sure that you are doing things with good form. It going to take awhile to learn all of the moves that we do. Start light and make sure you are doing everything with perfect form. Then we can start adding speed and weight once we get our foundation set. Good job. Stanman is leading tomorrow. Have fun!

Tuesday January 7 (Week 1)

Snow Day Day II 

A: EMOTM Clean and Jerk (Build) 245 was as high as I got (20lbs off pr)
B: 3 Rounds for time

600 × 782 - sports.yahoo.com

    20 Box Jumps
    15 Toes to Bar
    10 Overhead Squat @ 135 

8:29ish 

The goal was to get this done in under 7 minutes which would have been pretty fast. Spent a lot of time in between sets making sure I didn't totally gas myself. Probably went at it at about 85 percent. it was also after a day of sitting around my classroom dreading tomorrow... dreading is the wrong word... looking forward to. There it is. See everyone tomorrow bright and early and what not.

Monday January 6 (Week 1)

COLD NO SCHOOL WOD

A: Back Squat 4 Sets of 4: 20x1 @ 70%

     280 for all sets (Easy)

B: 8 Minute AMREP

     8 DL @ 155 / 95

     8 HR Pushups 

     25 Double unders 

9+3

I think I am stronger with pants on... It is a strange but true phenomenon. No school again tomorrow. Pretty crazy! Enjoy your days off.   

Semester 2 Week 1

Monday: Snow Day WOD

8 Rounds for time:

20 push-ups
15 squats5 burpees1 min plank


Tuesday: A. Muscle snatch + snatch grip push press + snatch balance; 1.1.1 x 5; rest 90 sec
B. 6 sets – every 2 min - Segmented snatch DL (75% start, work to 100% of snatch 1RM)
C. Emom 15 min –
Min 1 – BS x 1 (90%)
Min 2 – Snatch x 1 (80%)
Min 3 - Chin up x 10 unbroken

Wednesday: Shoot around 

Thursday:
A. 8 sets – every 2 min – Jerk x 2 (70%, build)
B. 6 sets – every 90 sec - 5 Tng PC (115#), 5 burpees (6”)
+
6 min amrap @hard effort:
3 PS (75#)
6 TTB
30 DUs


Friday: 


2 Push Press EMOTM @ 70%

3 Rounds For Time

20 Box Jumps
20 Sit ups
20 Lunges
10 Push ups

Saturday January 4 (Break 2)

Open-ish Practice 

A: 9-15-21 

  Pull Up

  Box Jumps 

  Wall Balls 

5:39 - Did everything unbroken and tried to get to the next thing as fast as possible. Need to learn how to butterfly to make the pull ups faster. 

B: 10 Minute AMREP 

100 Double-unders

30 Shoulder to Overhead (65)

100 Double-unders 

30 Shoulder to Overhead (95)

100 Double-unders 

30 Shoulder to Overhead (135)

AMREP Double-unders 

Got to 16 Should to overhead at 135. Should have gotten though the push press stuff. Pretty tired / sore from the various workouts over the past three days. 

Friday January 3 (Break 2)

Crazy Time 

Attendance: 

Strict Press / Handstand Pushup Cluster 

5.4.3.2.1. Rest 20 Between sets x 3 

4 sets - change order per set @ 90% each set: rest 4 min btw sets

10 Burpees

20 wall balls 20/14# 10' target

10 Box Jumps

20 DB power snatch 35/65# alt hands per rep

Got to shoot around for an hour before the workout. We were nice and warm. 

PM Work 

Every 5 minutes for 25 minutes 

4 Back squat @285

8 KB Swings 72lbs

12 GHD Situps 

Did it... It went fine. Probably not the most productive. Pretty tired. Time to eat some Oreo pie and go to bed. 

Thursday January 2 (Break 2)

GRAVITY

Every 2 Minutes for 8 Minutes
   2 Split Jerk Worked up to 215 (Forgot my wrist straps... My wrists hurt a lot)

5 sets
5 Touch and go power clean (185)
5 Burpee

Rest 1 minute between sets

5 Minute AMREP

3 Snatch @105
6 Toes to Bar
20 Double Unders

Goal was over 5... I got 6 rounds plus 14 double unders. Should have gotten 7... Dang it. 

Haven't been posting to the blog for some time. I need to get back on it.