Tuesday June 3 (Finals Week)

Fit Club (OPT) AM Session

Attendance: Benton, T-Lo, G, Thomas, Bell, Taegan, Kell.... Not Kelly 

A. Back squat @40X1; 4-5×5; rest 3mins Worked up to 255 for 5 (Not too bad considering the tempo)

B. emom – 16mins 
odd – 7 CTB chin ups 
even – 10 burpees Done (Check Mark) 

Thomas sprained his ankle and someone stepped on his hand yesterday... It was a tough day for Thomas. It was also a tough day for Kelly. Oh wait... she was sleeping. 

PM Session

Basket Ball 

Monday June 2 (Finals Week)

FIT CLUB 

Attendance: Lo, Benton, G, Thomas, Taegan, Kelly, Josh

5 Minute AMREP

15 Snatch @ 75

30 Double Unders x 2 (Rest 8 Minutes) 

We did it... Times to come. 

Saturday May 31 (Finals Week)

LT Fitness (OPT BEING) 

A. emom – HSC TnG x 2-3 60% of 1rm – 6mins (165 x 2 for all sets) 
B. SC build to a tough single in 10mins Built up to 255 Needs to get better!) 
+
3sets 
20 wall balls 20/14# 10/9′ target
amrap -2 T2B 15, 11, 11 
rest 2mins 
+
15, 12, 9, 6, 3 for time 
Squat Clean 135/95
Dip 
10:28 

Did all singles in the metcon thing at the end. Probably could have done sets of 2 or something but wanted to get a rhythm in and keep the breathing under control. Taped a few of the power cleans. The initial starting position is getting better. Hips need to be a little lower and chest more up. My back is real rounded in the catch and then my elbows are too low. Anyway... Good times. 

Thursday May 28 (Week 21)

FitClub 

Attendance: Benton, Thomas, Losinger, Taegan, Josh, Kelly

A: 30 Muscle Ups for time*

Watermelon Challenge 

     

B: 2 All Out Sets 

   5 Wall Walks 

   15 KB Swings 

   25 Burpees / 

   15 KB Swings 

   5 Wall Walks 

*SUB 2 Sets of Unbroken Wall Balls

Wall Ball Stats: 

Kelly - 37
Taegan - 42 (3:42 on the METCON) 
Josh - 60
Losinger - 35 

Benton - 9:06 (3:46 on the METCON) 
Thomas - 15:30 (3:30 on the METCON) 

Well, today was pretty fast and difficult. Thomas started crying because of the after-effects of the watermelon challenge. He missed his second muscle up... it was very sad and embarrassing. Starting to feel like summer. Its pretty awesome! Kelly and Losinger are good editions. We tried to listen to country to please Losinger... but we couldn't do it... I asked him if there was such a thing as rocking country. He said no. These descriptions of the workouts are about to get very detailed. Josh confided in me this morning that his goal for the summer is to do a muscle up.... We are going to make it happen. Lots of good technique stuff today. Lo did his first wall walk. He didn't like them too much. thats about it. 


Enjoy the weekend! 

Wednesday May 28 (Week 21)

Fit-Club OPT

Attendance: Thomas, Benton, Josh, G, Taegan, Kelly 

A. EMOM - 16 min
odd – Hang Power Clean x 2 Done at 205
even – 7 Toes to Bar 

B. EMOM - 14 min
odd – Dead Lift x 2 @ 275
even – 3 MU Done all sets of 3 



Today as fun. I like the emotm stuff. Also, we got to listen to the happy mix... which was awesome and got me really psyched up. Anyway, Thomas and a few others decided they were going to do a watermelon challenge today. Thomas is in pretty rough shape. "My head hurts, my sides hurt, and my stomach hurts..." 

Tuesday May 27 (Week 21)

FIT CLUB OPT

Attendance: Benton, G, Kelly, Maddie, Tony Lo, Thomas, Josh. 

A. back squat build to a max Built to 315 (Didn't go to heavy. Legs hurt from yesterday's tomfoolery. 

B. 2 sets 80-90% effort 

15 burpees 
18 box jump on and overs 24/20″
21 KBS 1.5/1pd 
24 wall balls 20/14# 10/9′ target 
rest 5mins 

This one reminded me of the summer... it was about 95 degrees on the deck and very dusty. The wall balls themselves were in real bad shape. We might need to have a Fit-Club Bake Sale sometime to get new ones... Med balls are 110 a copy. Anyway, Thomas is a boss at burpees.. He is going to teach me this summer how to do them quickly. We were supposed to do 3 sets but we only had time to do 2. Tony Lo "I'm hear to tell ya I don't think I could have done another set even if I wanted to. 

Monday May 26 (Week 21)

MURPH 

Run a mile 

100 Pullups

200 Pushups

300 Squats

Run a mile

Welp we got the bored out just like old times and all stretched together before and after. KJ, Tony Lo, Maddie, and Werba were there along with the old crew (Thomas, Taegan, and Josh). It was not fun. I brought the do with and he seemed to enjoy the running... I did not. First hero workout in fit club achieved. We will do more soon. Ill post a link to all of the different ones we could do. 

http://www.crossfitcvi.com/resources/benchmark-hero-wods/