Monday July 21, 2014

A. Back Squat 20-10-10 Rest 2:00 @240 Done

B. Snatch Pulls 5 sets of 3 rest 1:30s @ 105%+ of Snatch 1RM 205 

C. 8 Minute AMRAP:

Some zas were had

3 Squat Clean 205

6 Ball Slams

Part C: 

Abbi: 10 @ 75
Anna: 8 + 8 (KB Swings)
Tomi: 8 + 3 @ 145 
Joshi: 10 + 1 @ 95 
Danny: 7 @ 85
Jack: 9 + 1 @ 95
Taegan: 8 + 3 @ 75
Benton: 6 + 8 @ 205

Got in. Warmed up. Went to rust bucket. Lifted some stuff. I went home. Weird stuff started to happen. Photos for proof.

Some balls were smashed

I can't even

July IV

Monday:

A. Back Squat 20-10-10 Rest 2:00 @240, do not go heavier.

B. Snatch Pulls 5 sets of 3 rest 1:30s @ 105%+ of Snatch 1RM

C. 8 Minute AMRAP:

3 Squat Clean 205

6 Ball Slams

Tuesday:

15 Minute AMRAP

5 HSPU

15 Russian KBS 55

250m Run

Rest 5 Minutes

15 Minute AMRAP

5 Strict pull ups

20 overhead walking lunges 65lbs (10/leg)

10 Back extensions

25 double unders

rest 5 Minutes

15 Wall walks for time

Wednesday:

ALL OUT:

40 seconds burpees

40 seconds Power Snatch 75

+

Rest 6 Minutes

+

40 seconds Shoulder to overhead 115

40 seconds pull ups

+ 

Rest 6 Minutes

+

Every 90s for 8 sets

10 goblet squats 70lb or 15 with 55lb

10 burpees

Friday:

A. Clean Pulls 5x3 @ 105%+ 1RM Clean rest 90s

B. EMOTM 10 Minutes 3 Hang Cleans 3 shoulder to overhead 155

C. EMOTM 18 Minute - 3 back squat 245

Saturday:

4 Minute timer:

100 Double Unders

30 American (overhead) KBS 55lb
AMRAP thrusters 95lb in remaining time 

+

Rest 10 Minutes

+

20 Minute amrap:

2.2.2 Muscle ups (15s rest between doubles)

20 air squats

2 wall walks right into 2 HSPU with chest against the wall (instead of back facing the wall...i.e. at the top of the 2nd wall walk go right into 2 hspu)

200m run

Friday, July 18. 2014

Friday Fit Club

Attendance: Benton, G, Taegan, Abbi, Josh, Nick, Dan, Danny, Thomas, Doggy

Friday:

A. Clean grip deadlift 5,4,3,2,1 rest 2:00

B. Hang squat clean + split jerk 1.1.1 rest 2:00 x 5

C. EMOTM 20 Minute - 3 back squat 235

Complete 

The school was under heavy construction this morning so we could not use the the gyms to warm up for "safety reasons."  We went straight to the rust bucket and hung out for a little instead. Part A went by fine. Nick and Dan worked on regular dead lift form. After doing the clean grip dead lifts, actually cleaning felt really weird. I kept on hitting my stomach on the pull which has not been a problem in the past. Abbi moved on to part C before everyone else because she had to get to work. This was definitely the hardest part of today. G could not do this workout by himself because he would be done after 10 mins. Everyone seemed very happy after we hit the 20 min mark. In Fellowship today we found out the Benton can get very angry at his dog. Also, I guess one of my new standards for a person is to have good symmetry. One of the days next week we all need to go to the teachers office room, sit down at a table, and discuss the Chicago trip in detail. 

                                                                                        -TtTtTtTtTtTt

Wednesday, July 16, 2014

Wednesday Fit Club

Attendance: Reece, Josh, Danny, Anna, Thomas,  Kelly

ALL OUT:

A. 

30 seconds burpees

30 seconds cleans 125

+

Rest 5 Minutes

+

40 seconds thrusters 125lb

40 seconds pull ups

+ 

Rest 6 Minutes

Alright

B. 

50 partner man makers for time

Furdridge: 8:09
Helgebell: 9:08
McJohnsonIlhany: 10:57

We got to the gym a little later than usual today. There were no lights so we all just sat around and talked for a little. After we found out we were on our own we went to the rust bucket. We got warmed up and did part A. We broke up into two groups and it went by fast. After that we decided not to do the prescribed track workout. Instead we ended up doing some old fashioned man makers. All of our legs were feeling pretty dead so we wanted something arm related. So we finished that up and partook in some Fellowship time. I asked what people thought about the Chicago idea and most people seemed up for it. I do not know if a week day would work for everyone, we will figure it out though.  

Ideas for Chicago:
Josh- HSPU in sky box and take photos of G's zero g mattress 
Kelly: Bean Walks
Danny: Beach volleyball game
Thomas: People watch
Anna- Go to cheesecake factory 
Reece: Burpees somewhere 

Tuesday, July 15, 2014

Tuesday Fit Club

Attendance: Benton, Abbi, Anna, Kelly, Taegan, Danny, Josh, Thomas

Tuesday:

14 Minute AMRAP

4 HSPU

20 Double unders

8 ttb

10 box jumps 24"

Rest 5 Minutes

14 Minute AMRAP

4 strict pull ups

20 lunges

8 dips (or 12 push ups)

10 KBS 55

 Done

Going into today I thought the workout was 3 14  mins amreps (accidental pi). I was really glad to figure out it was only 2. We had one rope which sort of worked out. Benton is getting use to the new length which is good. The two amreps went by real quick, I hardly remember them. Afterwards we sat around for a little and chatted about the club. I think we are going to try and organize another end of the year celebration for summer fit club. Ideas so far were paint balling, going to Chicago, and going to a beach.  personally the Chicago trip sounds the best so far. Comment if you have another idea. I also got some solid golf lessons from Benton. I had decent posture but terrible grip. More to come tomorrow. 

                                                                            -T and T 

Monday, July 14, 2014

Monday Fit Club

Attendance: Benton, G, Kelly, Reece, Josh, Taegan, Abbi, Anna, Danny, Thomas

Monday:

A. Back Squat 20-10-10 Rest 2:00 (5lbs heavier than last week, weight stays the same across all sets)

B. 1 Snatch + 2 OHS x 5 sets rest 2:00

My joke about U.S. political parties walking into a bar in West Manhattan was hilarious,
Josh feels ready to quite a job filled with students that make him regret his
life choices, Taegan is just thirsty and wants some water,
Danny is learning The Cardinality of the Continuum  for the first
time before he teaches it to his Calculus XYZ class, and Reece
is in a conference call with multiple other math teachers
discussing new teaching methods proposed by the Board of Education
earlier in the year at the Summer Math Teacher Gathering Conference. 

C. Every 20s for 10 minutes 1 squat clean thruster 165

Done

It was leg mania today. There wasn't one, not two, but three really good leg focused parts. Personally, the squats felt easier the second time around. Others did not say the same. Part B was probably the easiest out of the three. Part C is one of the workouts where you read and think it won't be that bad until you do it and it is torture. Keep and eye out for those sneaky workouts. Afterwards we all partook in Benton' Monday surprise. For those who did not make it, the surprise was a chocolate cake from Portillos. And now you feel silly for not coming and missing cake. The new name for post workout explorations is Fellowship Adventures. Today we ventured to the math office. Our time was filled with oddly flavored protein purchases and classic office scene recreations. Things started to wind down so we all went our separate ways knowing we will converge again on a common ground tomorrow.   

                                                                                -Teacher T 

Sunday Shenanigans With Danny:

> Be Danny and I

> Be Polo-less

> Go to Goodwill

> Find pimpin polos and sweater vests
> Purchase said polos and sweater vests
> Have time to kill

> Start heading towards Ross
> Get lost
> Get saved by google
> Get to Ross
> Go look for jump rope
> All gone

> Start Danny rage mode
> Storms through store pushing over everything in sight
> Even old lady Dalorice
> JK didn't happen, was just visually disgruntled

> Buy socks and weight scale
> Leave Ross
> See Marionos sign
> Go to marionos
> Purchase bread

> Real good bread
> Go to Noodles and Co
> Share a laugh and eat

> Head home

> Wash polo

> Cut polo

>Looks like women's vest

>FTW

 

July III

Monday:

A. Back Squat 20-10-10 Rest 2:00 (5lbs heavier than last week, weight stays the same across all sets)

B. 1 Snatch + 2 OHS x 5 sets rest 2:00

C. Every 20s for 10 minutes 1 squat clean thruster 165

Tuesday:

14 Minute AMRAP

4 HSPU

20 Double unders

8 ttb

10 box jumps 24"

Rest 5 Minutes

14 Minute AMRAP

4 strict pull ups

20 lunges

8 dips (or 12 push ups)

10 KBS 55

Wednesday:

ALL OUT:

30 seconds burpees

30 seconds cleans 125

+

Rest 5 Minutes

+

40 seconds thrusters 125lb

40 seconds pull ups

+ 

Rest 6 Minutes

+

Every 3 Minutes for 5 sets

200m Sprint 

Friday:

A. Clean grip deadlift 5,4,3,2,1 rest 2:00

B. Hang squat clean + split jerk 1.1.1 rest 2:00 x 5

C. EMOTM 20 Minute - 3 back squat 235

Saturday:

7 Minute amrap

3 Power clean 165

3 bar facing burpee

6 pc

6 bf burpee

9

9....

+

Rest 10 Minutes

+

20 Minute amrap:

3 muscle ups

1 Minute run

5 hspu

1 Minute run