Thursday January 16 (Week 2)

 Inappropriately mellow song Thursday

 Attendance: Benton, Taegan, G, Stanman, Thomas, New Abby, Maddie, Jess, Bradford (9)


A: EMOTM x 10 Split Jerk (build) Built to 235
B: 6 Sets every 75 Seconds
    3 Touch and go Power Snatch All Snatches done at 145 (Easy worked on form)

C1. AMREP 1 minute Toes to Bar; rest 90 seconds
C2. AMREP 1 minute Hand Stand Pushups; rest 90 seconds 15, 20
x 2 rounds

Highlights:

1: Taegan and Thomas broke the bar
2: Some people learned how to split snatch (we don't do that very often)
3. We had to awkwardly finish our workout with the gym class next to us. They were doing the P90x ab workout... well some of them were. 
4. We all discovered what a wall walk was... Stanich is leading tomorrow. I better hear yelling! 

#immaturefridays  

Tuesday January 14 (Week 2)

Matt Powers/ Dr. Who

WOD: Punishment for Sleeping In 

Gravity Work 

For Time:

100 Double Unders 

50 Wall Balls 

25 Burpees 

4:21 

Rest 10 Minutes 

For Time 21 - 15 - 9 

GED Situps 

Pull Ups 

Overhead Squat @ 95 

8:21

I couldn't breathe at all today. Slept in this morning which was a pain in the neck. Things did no go very well throughout the day. Take aways

1. Get lots of sleep so as to not miss the workout 

2. Thats it. 

The picture above is one of Matt Powers and I. I am kind of freaked out because my body looks exactly like my father's. This may mean I am getting old. 

Monday January 13 (Week 2)

WOD: GET SOME DAY I

Attendance: Benton, Stanman, G, Abby, Bradford, Thomas, Taegan, Bobo, Sara, Elliott, Jess (11)

A Young G

A: Build to Heavy Push Press (In 10 Minutes) Built up to 185 (Easy)
B: 45 Seconds Amrep Clean and Jerk
     1. @115 Rest 90 Seconds 12
     2. @ 135 Rest 90 Seconds 8
     3. @ 155 6ish

C: 8 Minute AMREP
     1.  4 Box Jumps
     2. 6 HR Pushups
     3. 8DL @ 135
     4. 30 Double Unders

Thomas: 4+12 (Sub front squats @ 95)
Elliott: 6 
Jess: 4
Stanman: 5 (first 2 sets were DU, Last 3 were 60 singles... He hates him some double unders) 
Sara: 6
Benton: 8+3 (Only 20 doubleunders because he forgot his own workout) 
Abby: 6+2 
Taegan: Hurt neck / Counted for Benton (thanks Tag!) 


Highlights: 

1. Rope-less jump roping. (We will hand out jump ropes next time) 
2. Taegan hurt her neck... I had to yell at her to stop other wise she would have kept going (sorry Taegan!)
3. Sara, Jess, and Elliott learned how to deadlift which is always a good move. 
4. Thomas used the big box 
5. We listened to really really loud music.... like it was super loud. 
6. Post workout meeting
7. Sara woke up on time... 

Semester 2 Week 2

Monday: 

A: Build to Heavy Push Press (In 10 Minutes)
B: 45 Seconds Amrep Clean and Jerk
     1. @115 Rest 90 Seconds
     2. @ 135 Rest 90 Seconds
     3. @ 155

C: 8 Minute AMREP
     1.  4 Box Jumps
     2. 6 HR Pushups
     3. 8DL @ 135
     4. 30 Double Unders

Tuesday: 

A: EMOTM x 10: 3 Muscle Ups / sub 2 wall walks / sub 6 push ups
B: Front Squat @ 20X1; 5,5,5,5 rest 3 Minutes


C: 6 Rounds for time
    1. 7 Chin Ups
    2. 5 Thrusters @ 135
    3. 3 Burpee


Thursday: 

A: EMOTM x 10 Split Jerk (build)
B: 6 Sets every 75 Seconds
    3 Touch and go Power Snatch

C1. AMREP 1 minute Toes to Bar; rest 90 seconds
C2. AMREP 1 minute Hand Stand Pushups; rest 90 seconds
x 3 rounds


Friday: 

A: Back Squat @ 20x1; 2,2,1,1 Rest 2 Mintues
B: EMOTM x 10 Mintes
    1 Power Snatch (Build from 50 percent)
C: 6 minute AMREP
    1 Squat clean and jerk
    20 Double unders
    2 Squat clean and jerk
    20 Double Unders ... and so on.

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.