Monday February 5 (Week 5)

Fit Club 

A: Back Squat: 3, 3, 3, 3 (Rest 2 Minutes) 

B: 6 Rounds rest 90 Second between rounds 

    15 Box Jump 

    10 KB Swing 

    5 Strict Pull ups 

Get some!

PM Session: 

13.4

3 Clean and Jerk @ 135

3 Toes to bar

6 Clean and jerk 

6 Toes to bar... and so on: 

82 (Up from 75) Lots of resting. Need to go after it. 

15 Minute AMREP 

1 Burpee Muscle Up 

Row 200 M

6 Handstand Push Ups 

Row 200 M

5 Rounds plus 1 Burpee MU + 200 M Row. 

The workout went okay. Improved over last year and went at about 90 percent. It I went at 100 percent like I did Fran I probably wouldn't have been able to do the second part at all (Took 15 minutes between part a and b as it was). Thing to work on for next time is doing the rows while focusing on good posture. I was able to pull a lot harder for a lot longer with good posture. Also, the video shows that my left foot didn't get all the way to the bar some of the time on the toes to bar (NO REP). Good posture and keep the reps good. Good stuff for a Monday night. 

Friday January 31 (Week 4)

PM: Gravity Map Session 

A: For time: 

20 Thrusters @ 95

15 Pull Ups

10 Bar over Buprees 

5 Toes to bar

20 Power Cleans @ 95 

3:00, Got through everything unbroken 

Rest 10 minutes

10 minute AMREP

50 Snatch @ 65 

50 Double Unders 

50 Wall Balls 

50 Double Unders 

232 (1 Round plus 32 Snatch) 

I really paced this one out. Tried to control breathing and break things up as I went along. Probably could have gotten though The next set of double unders if I pushed it. Did snatches in sets of 10 for a while then sets of 5. Did wall Balls in sets of 10 for the whole time. If I had a few days rest I think the wall balls could have gone unbroken. Day off tomorrow... 

Thursday January 30 (Week 4)

Fit Club 

A: Bike Time... 

     2 Minute Ride 

     1 Minute KB Swing 

     1 Minute Prone of some kind x 5 (20 Minutes of work) 

B: Fun time!!!

     7 Minute AMREP Burpees (Extra credit... #toughie) 

I know... we have to ride a bike.... I know .... it's not an airdyne.... I know you miss G. We are all going to get through this together. 

    

Wednesday January 29 (Week 4)

FIT CLUB

A: Back Squat 4 Sets of 3 @ 30x1 Tempo (Rest 2 Minutes)

B: 15 Minute AMREP 

     10 HR Pushups 

     15 Box Jumps or Step Ups (Low Box)

     40 Single Unders (Work on jumping high and keeping your body stable) 

Everyone did great... Taegan may have been laying on the ground for a few minutes there... no big deal. Stanich and Tom got through 10 sets and were on their 11th round of box jumps... I did a great job doing nothing and laying around. New thing: punch Tom in the stomach. Trying to teach him to keep his abs on all of time... so far training is not going too smoothly. 

Who ever though you would miss a hand so much? 

Benton 

A: Fran: 21 - 15 - 9 

    Thruster @95

    Pull Up 3:57 (PR)

Rest 15 Mintes 

B: 15 - 12 - 9 

   Power Clean @115

   Burpee 

Rest 10 Minute

C: 10 Minute AMREP 

    Row 300m 

    10 KB Swings (Big Boy)

    10 HR Pushups

Spent a long time getting ready for Fran... Ran out of time. It's actually a good thing because I was really out of breath for a long time. Actually I didn't really feel better until I was out of the gym which is very rare. Must be getting sick or something. Either way I just ate a Huge Plate Of Pancakes just for good measure. Fitness room tomorrow... Crossfit. 

Monday and Tuesday Week 3 (COLD DAYS) January 27/28th

Monday @ LT

A. Clean and Jerk – build to a heavy single in 15 min Built to 255 (10 lbs off pr)

B.  3 position power clean – floor, below the knee, mid thigh; 1.1.1 x 5; rest 2 min All with 185

C. 1 attempt – Max Effort HSPU 12 Bad wall

+

20 min amrap:

3000m row

400 DUs

amrap Bar Muscle Ups in time remaining. 5 Bar Muscle UPs 

Did the Row in 12 minutes (pretty tough... need to condition more) Did the double unders in sets of 50 took probably 10 to 20 seconds between sets... not good. Life Time got some new olympic weightlifting stations... they are pretty sweet. Crossfit... 

Tuesday @ Gravity

A: 1 Back Squat @ 93% of 1 Rep Max 325, 330, 335 

     3 Sets rest 2 Mintues 

B: 1 Clean 2 Jerks Every 2 Minutes for 10 minutes 

     Built from 205 to 245 (failed the second jerk on last set... arms gave out... it was weird 

C: 10 Minute AMREP 

     5 Toes to bar

     10 Over Head Squat @ 115

     15 Double Unders 7 + 5 double unders 

I stared part C doing 20 double unders... not a big deal but I probably could have gotten through the 8th round. So that's kind of annoying. Really good stuff this evening. Looking forward to the rest of the week. Any week with the first 2 days off is a good week by me.  Crossfit

Weekend Training January 25-26 (Week 3)

10:00 AM Saturday 

Part A: Max Effort

45 Seconds Power Clean @ 155

45 Seconds Bar over Burpee 

Rest 5 Minutes x 2 

15 in everything for all sets

15 Minute AMREP 

20 Air Squats 

3 Wall Climbs 

10 KB Swings @ 55# 9 rounds + 20 

Need to get better at the max effort stuff. Mental Midget... Discovered Im pretty fast at wall climbs. Shot right up there. It was pretty easy sprinting up the wall because we only had to do 3. I am sure if there were sets of 10 or something things would have gotten much harder. I tried to pace out the KB swings and airsquats. Need to make sure my chest is staying up and I'm getting deep enough in the air squats. Also, I need to get my head through in the KB swings. Free week at Life Time coming up. Looking forward to seeing the old gang... Crossfit

Friday January 24 (Week 3)

End of the Week Fun 

3 Minute Running Clock 

   10 Muscle Ups 

   Max Row with time left 

Rest 4 Minutes x 4 Sets 

326m, 300m 180m 102m

I really suck at rowing. Got 6 muscle ups in a row which was pretty good. I think my PR is 7. Should have warmed up a little better and gone for 10 in the first set. Might have been able to get a PR at least. Anyway... Crossfit...