July 14-18 2014

July 14-18 Plan

Day	Music	Apparel
Monday 14	Metal	Polo *Cut off optional
Tuesday 15	Taegan’s Tunes	Tuck it in
Wednesday 16	Wub (Techno)	Wacked Up
Thursday (off day) 17	Off	Off
Friday 18	Being the funk	Cut off and Headband

Friday, July 11, 2014

Friday Fit Club

Attendance: G, Benton, Kelly, Anna, Nick, Dan, Danny, Josh, Thomas

A.

5 Sets for time

6 PC @ 95

4 LAT Burpees 

20 DU's

B.

20 mins amrep

8 STOH @ 95

12 Box jumps

16 No PU burpess

There is a $100,000 dollar hit on Rob. If you find him you are allowed 2 free punches to the head. We got started late today, Benton and G were still recovering from their birthday adventure. Times for part A are in the picture if you are curious. DU's with a short rope really bring out Benton's angry side. Kelly showed up today and Nick brought himself from the past. Anna forgot to buy cookies for the carwash so she skipped out on part B. She also told the other car wash workers how Josh and I were planning to not work very hard......tattletale. She doesn't read the blog so it's ok. Part B was broken up into 2 groups and we only did a 10 min amrep. Benton went outside and did the RX without a shirt which probably didn't help his 360 degree burn. We had a few minutes to stretch before everyone else broke apart. There was some basketball action going on afterwards. Josh and I ran to various fast food places to load up on energy before the car wash which was a wonderful decision. We are going to start at 6:00 again next week so change those alarms. Oh, and be sure to hmu ;)

                                                                               -Protein T

Wednesday, July 9, 2014

Wednesday Fit Club

Attendance: Benton, G, Taegan, Josh, Reece, Tome, Danny, Anna, Thomas, Rob

A.

Ahh memories

30 secs all out burpees
30 secs sprint
Rest 3:00

40 secs thrusters
40 secs DU
Walk to track

B.
15 secs sprint
45 secs yog
for 15 mins

Done

Fit club on a Wednesday? This doesn't happen unless there is something big going on on another day. Part A was a really good warm up. G felt like a new person after the burpees and sprinting. Maybe we do this every morning to get the blood flowing. Tome really needs to work on double unders. He is doing two jumps for every one swing, it is like a reverse double under. After A we headed to the track for some good old fashioned running. The heat was a lot to take on especially without a cut off. 15 minutes can sure feel like a long time. It was decided that as a club we need to work on running more. Danny broke a little over half way through and there was a lot of walking going on. In fun news we got to see the teacher break room. I heard that this is the place where teachers goes to gossip about the worst students. After that little adventure we went into the south gym for some fellowship. Stretching after running is always important. Things broke up after that but some of us stayed after for some 52 and horse tips which  were some real fun games. Benton turns 36 tomorrow so everyone wish him a happy retirement!

                                                                      -The Thomashawk

Tuesday, June 8, 2014

Tuesday Fit Club

Attendance: Benton, G, Tome, Reece, Taegan, Danny, Nick, Thomas, Anna

A. EMOM 1 Heavy Push Press for 10 mins

Rest 4 mins after each station 

B. 8 min AMREP at each station 

1. 

4 HSPU

20 Lunges

8 Np Burpee Box Jumps

2. 

8 Ring Rows

8 Left KB Snatch 

8 TTB

8 Right KB Snatch 

3. 

4  Pull ups

8 Goblet Squats

30 DU

Everyone was running kind of late today so I made up a workout. The push press portion was completed but the second part did not make it up because it was too "grip intensive"... whatever that means. Benton's Part B was real good though. There was a lot going on all over the place in the rust bucket. I really wanted to use the weighted vest today but a day will come soon enough. A lot of us were sore from yesterday's WOD especially in the quads. Make sure to be stretching on your own. Anna made her return today, but Abbi is still off someplace. Last I heard she was somewhere in Liberia. 

                                                                          -samohT

Monday, July 7, 2014

Monday Fit Club

Attendance: Benton, G, Brandon, Trevor, Danny, Josh, Tome, Reece, Thomas

Strength Day
 A. 20 Back Squat
Rest 2 mins
10 Back Squat
Rest 2 mins
10 Back Squat

B: Clean/ Snatch Cluster
1-1-1
Rest 1 min
for 5 mins

C. Build to split jerk in 10 mins
Go EMOM

Done

No girl fit club this morning.  We had some time in the gym this morning to warm up. G bought a foam roller which should really help him out. I brought in the weighted vest to demonstrate that it is in fact, weighted. The squats were suppose to be decently heavy and for the most part they were. The first few steps after the set of 20 were strangely difficult and things did not get easier. Before part B got started some people were working on clean form. Brandon needed this so he doesn't bust up his wrists anymore. I really need to work on getting under during the split jerks. I am not getting low enough and have to revert to a more strict press. The music was loud and the lifts were good, great way to start the week.  Things are getting late so I am off to bed, I might head over to Trevor's house actually, I heard his bed is the place to be. 
                                                                                           -Golf Pro Tom

End of Testing

Wednesday: 

Home WOD

A. Build to max Squat Clean Thruster: 240

B. 30 Squat Snatch For Time @ 155: 11:04

C: 50 toes to bar for time - everytime you break 15 unbroken double unders 4:03 

Saturday 

50 Wall Balls 

5 Muscle Ups 

40 Wall Balls 

5 Muscle Ups 

30 Wall Balls 

5 Muscle Ups 

20 Wall Balls 

5 Muscle Ups 

10 Wall Balls 

5 Muscle Ups 14:04 

Got burnt real real bad on the 4th of July. It hurts lots. Not to impressed with any of my stuff but hopefully we can get things going the week. Fitclub will be on Monday, Tuesday, Wednesday, and Friday this upcoming week. Enjoy your rest! 

Monday and Tuesday, June 30- July 1, 2014

Monday Fit Club

Attendance: Thomas, Benton, Danny, Taegan, Reece, Abby

A. Build to max pull up

B. 30 Pull Ups for time

Weight and scores to the left to left, everything you own in the box to the left. 

Monday was the first day of real fit club. There was time to warm in the south and time to prepare in the cafeteria. Real good stuff. Weighted pull ups have to be one of the must uncomfortable workouts there are. We really need to get that weighted vest. We also found Taegan's kryptonite, strict pull ups. After she gets those down she will be quote "a pull up monster." Fellowship was hilarious afterwards. We made shopping list for myself, Taegan, and Fit Club in general. My list had a couple pairs of shoes while Taegans was some nice leather seats for her car. Fit Club's list had a plethora of items, the most important being new wrist bands. There are some really solid choices to vote for. Remember to go the the facebokk page and vote. #buckfurpees

                                               -Troubled T

Tuesday Fit Club

Attendance: ThomE, G, Benton, Taegan, Thomas, Abby

A. Build to max snatch or PC technique 

B. 15-12-9 PC burpees @115  

Rest 10 mins

Go again

Benton: n/a, 4:07 RX

G: 4:45, 4:40 @95

Thomas: 5:20, 6:14 RX

Abby: n/a, she gone

Taegan: n/a, medical wavier @75

ThomE: 4:01, bball

I would like to start this post with a shout out to my boy Danny for missing the day he could have learned how to power clean, life's tough, power cleans are tougher. Snatch really sucks when there isn't a decent bar in the school. Benton came up with the name "Rust Bucket" for the cafeteria, it has potential. Part B ranks as the hardest summer workout so far. 115 can get real heavy real fast. The clock didn't start for the first group so their times will forever remain a mystery (that's what the n/a are for). Benton and I stayed after a little bit to talk with some of the meat heads and we were able to fit a bonus curl workout in, cuz you know, gurls. The meat heads had few numbers at first, but they seemed to multiple at an uncontrollable rate.  We need to find a cure to this soon or I fear it may lead to an end of fitness as we know it. There is a small group at Antioch working on it, we need to see results soon. If you are not doing anything the 4th of July come join the 5K Run For Freedom. I ran the course today after fit club and got 23:36 which was decent considering the conditions. NEW BAND IDEA: UNBROKEN

                                                         -Tired T