Thursday January 23 (Week 3)

Mini-Monster Hungry!! Nomnomnom

WOD: Toughie 

A: For time
   30 KB Swings
   60 Wall Balls
   30 KB Swings

Rest 10 Minutes 

B: 10 Minute AMREP 
1 Front Squat from the ground @ 135
1 Tall Box Jump 
1 Burpee

Build 1 Rep Per round
Haven't trained since Saturday... I'm hungry!

New Abby - 5:00, 7+5 (35goblet)
Benton - 3:57, 6+16 (135 Front)
Elliote - 5:00, 6+7 (35 Goblet)
Stanich - 5:00, 6+2 (95 Front)
Tommy - 4:37, 7+4 (95 Front)
Bradford - 5:25, 6+15 (95 Front)
Bobo - Messed Up, 6 (95 Front)
Taegan - 5:16, 5+15 (75 Front)

Highlights: 
1. Taegan did not break the bar at all today... or the GED machine
2. G got married 
3. Bobo did 60 kb swings for the last set for some reason... check the blog Bobo... 
4. Fill in your favorite memory.

Wednesday January 22 (Week 3)

No-Show Taegan

ManMakers / StrongWomanMakers 

Attendance: Benton, Stanich, Elliote, Tommy, Brad, Jess, Maddie, Robert 

8 Minute AMREP

1 Man Maker
5 Reverse Burpees / 10 Situps
2 Man Makers
5 Reverse Burpees / 10 Situps
... and so on

New things: 

1. We now have a quite board. Which is awesome. 
2. The fitness center is where all of the fun is had. I get to ride the bike and yell at people... its awesome. 
3. Robert showed up which was awesome. He was making the Man Maker face... It looked painful 

Tomorrow is going to be awesome. See you guys there!

Tuesday January 21 (Week 3)

WOD: Drawing a Blank

Stanich, Brad, Bobo, Thomas, Elliote, Jess, Taegan, New Abby, Benton

A: Deadlift Cluster 3.3.3.3 (rest 10 Seconds between sets) 

Rest 3:00 x 3 Sets 

B: For Time:

21 - 15 - 9 

Box Jump 

Wall ball 

Highlights:

1. Bobo Learned how to dealdlift 
2. Stanman was yelling a lot 
3. That's pretty much it 

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.