Tuesday February 26 (Week 8)

Fit Club 

5 Minute AMREP 

7 Power Clean @ 95

7 Toes to bar 

10 Minute AMREP 

5 Power Clean @ 75

7 Shoulders to overhead 

9 KB Swing

Benton (Box jump Binanza) 

A: EMOTM 

   1 Power Snatch @ 185 All 6 rounds @ 185 (no misses)

B: 3 Rounds for time 

    5 Shoulders to overhead @ 115

    10 Dead lift @ 115

    15 Box Jump 3:47

Rest 3 Minutes 

C: 3 Rounds for time 

    10 ground to over head @ 75

    15 Box jumps 4:08

Rest 3 Minutes 

D: 3 Rounds for time 

    15 Ball Slams 

    15 Box Jumps 3:08 

Thought this one would be harder. The snatch went pretty well. Need to work on starting position a little bit and catching (I catch with my feet kind of wide... not the strongest position to be in) Anyway... The second part was fun. I had to deal with the gym d bags a little bit but other than that things went good. 

Monday February 24 (Week 8)

New Game - Foil Ball
We played for about an hour and a half the weekend at the
Math Team Regional Competition.  First time in a long time
I wasn't the nerdiest person in the room. 

Fit Club 

Attendance: Stanich, G, Elliott, Abby, Brad, Taegan, Thomas 

A: 10 Minute AMREP 

   15 Over bar burpee

   15 OHS @ 95

   15 OBB

   15 OHS @ 115 

   15 OBB

   15 OHS @ 135 

   15 OBB 

   AMREP OHS @ 155 150 Total Reps (got through the 15 burpees before the set of 155 OHS's)

*Note: Deadlifts can be subbed for OHS. Add 20 LBS (115, 135, 155, 175) 

Rest 10 minutes 

B: EMOTM 10 Minutes 

   4 Unbroken Muscle Ups / Burpee Pull ups 4, 4, 4, 3, 3 (Failed on the 4th rep the last 2 sets) 

First part went alright, no one did over head squats though. There was a combination of dead lifts and back squats in substitution of them. Additionally, some people did GHD sit ups and various forms of burpees instead of over bar burpees. It was still a good workout nonetheless. Maybe because it was just Monday, but everyone seemed out of it for the second part. I ended up doing burpee box jump pull ups which was a weirdly tiring combination. It felt like I was just hopping all over the place the entire time. We went for the 10 minutes, did the cheer, and headed our separate ways. This message is brought to by Stanich's computer in corporation with late start free time. 
                                                         - Tommy Boy (1995)   


Dang... I have been slacking on both the blog and in real lift. Just figured out that that open starts this weekend. The first open workout is going to be posted on Thursday. We might do the workouts on Friday for fun. I am going to do them at the CF Gym Sunday afternoons. It would be cool if a few of you signed up (even though your probably can't because you are all student athletes.) Maybe Thomas can do a little investigating and let us know. About to think of a fun one for tomorrow. Hopefully some of the B ball guys start showing up again. We are going to talk about goals tomorrow as well. 

Thursday February 20 (Week 7)

Fit Club 

A: Build up to a heavy Squat in 10 minutes 

B: Build to a heavy set of 3 thrusters from the rack in 10 minutes 

C: 12 EMOTM 

     2 Power Cleans @ 185 

     1 Thruster @ 185    

Wednesday February 19 (Week 7)

Extra Credit

 Every 2 minutes for 30 minutes 

   3 Muscle Ups 

   30 Double Unders 

   Down and Back Drive / Layup

Tuesday February 18 (Week 7)

FIT CLUB 

Part A: 15 - 12 - 9 

   Burpee to tall bar (6 inches above hands) 

   Toes to Bar 

Rest 5 Minutes 

Part B: 12 - 9 - 6

   Handstand Pushups 

   GHD Situps 

First time working out with the fit club in about a month... It was pretty fun. Also, I learned today that Stanich has given up on wall balls and squats. They are no longer a thing he does... period. Also, some punks on the track team told Taegan she didn't know how to work out... Pretty funny. If there is one thing Taegan knows how to do it is work out. Extra credit tomorrow. Wondering how many people are going to show up. 

Boom

Saturday February 15 (COMP)

Congrats to Angelo
3rd Place Finish Today

Galt Games

Workout 1: 
Build to a Max Snatch in 5 Minutes (Starting at 135) 195 (14th)

Workout 2: 
10-8-6-4-2
Burpee Box Jump (24'')
Clean and Jerk (155)
5:50 (7th)

Workout 3:
7 min AMRAP
3-6-9-12-15-18-21-etc.....

Wall Balls (m=20)
Pull Ups
KBS (m=70) 144 (18th)

Well, I spent all day there and got 10th place overall which I am pretty happy with. Did really well in workout number 2. Workout number 3 I got no reped a few times which was awkward. I wasn't getting the kettle bell over my head with straight arms. I had never heard of this standard before and it was super awkward. Kind of threw me off. I think I got though the sets of 15 and got 9 wall balls. After the comp we went out to dinner and I ate a number of scrumptious items.

Friday February 14 (Week 6)

Fit Club 

"Meat Head Friday" 

A1: 5 Negative Chin Ups (6 down Jump Up)

A2: 5 Negative Incline DB Bench Press (6 Down, x up) 

Rest 2 Minutes x 5 Sets 

ALL OUT! 

Down and Back Farmers Carry

15 KB Swings 

25 Buprees 

15 KB Swings 

Down and Back Farmers Carry

Benton

A: Ice, Yell, and Foam Roll 

Another type of bench workout, this must have been our lucky week! Today was the first time that I did incline anything so finding a good weight took a little time. I would imagine it was the same for others. The negative chin ups was also new. It was found that a thicker bar made these a lot tougher. We moved into the matted side room for the second part. This way we could not worry about dropping the weight and cracking a title or two. Since the room was small we ended up doing a 2 wave approach to this. G seems like he is getting back into the swing of things after dominating this one. Overall I would give this workout a 9.8/10. The video of my PR power clean is up. 

-Tom Tom

  Good Luck on Saturday Benton!!!