Wednesday, July 30, 2014

Wednesday Fit Club

Attendance: Benton, G, Stanich, Anna, Taegan, Kelly, Brandon, Thomas, Danny

Wednesday:

ALL OUT:

45 seconds Wall Walks

45 seconds Broad Jumps

+

Rest 6 Minutes

+

45 seconds Sprint

45 seconds Burpees

+ 

Rest 6 Minutes

+

Every 2 Minutes for 8 sets

100m Sprint w/20lb sandbag (if no sandbag use a medicine ball)

We were able to start at 7 today and the extra hour of sleep felt great. When I got there I found Brandon in the cafeteria and Stanich soon walked in as well. We went to the rust bucket and found G's watch and Benton's jacket. We headed back to the south gym and still no one else was there. After a little bit Anna, Kelly, and Taegan all showed up. We stayed in the gym for awhile longer till Benton got there. Stanich and I were playing wiffle ball and I accidentally let go of the bat and it hit Kelly and Taegan in the head at the same time. I felt really bad about that. After Benton showed up we got going real quick. I had to go soon so we got through as much as possible. We did the two all out workouts and then I had to go. The sprints were sprints though so I dont think they were that bad. Let me know if I was wrong.

                                                                               -Thomas

PM Session 

Attendance: Thomas and Danny

A. Build to max clean 205

B. 3 rounds 

10 GHD sit ups w/ med ball

10 TTB

C. Bench

D. Only Danny did this

8-7-6

6-5-4

4-3-2

Deadlift, pull up, PC

We both had some energy so we decided to put it to good use. We got in there and started some power cleans. I was able to hit a PR at #205. That was my summer goal so it felt really great to get it. Danny was able to work up to 135 and did multiple reps at that. Danny was a little sad he missed the 25 min amrep that one day so he wanted to do some TTB. That is when we came up with part B. For bench we just went at it. While this was all going on we blasted some wubs in the background and they were glorious. Video for proof of pr pc. 

                                                           

                                                                    -Fulfilled T

Tuesday, July 29, 2014

Tuesday Fit Club 

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

Tuesday:

25 Minute AMRAP:

4 Strict HSPU

10 KB snatch Right arm 55lb

6 Strict pull ups

10 KB snatch left arm 55lb

8 Toes to bar

20 Step ups 24" Box

When we got to the gym today we had the pleasant surprise of cheer mats all over the south gym. In addition to that, the basketball nets were done. Jack and I had to revert to circus games for entertainment. After everyone was there we headed to the rust bucket to start. If we finished early enough Abbi could have enough time for some fellowship afterwards. We just had the one part today. It was a 25 min amrep that was not to difficult. Time seemed to go by really quick. As we were pumping rusted iron Taegan's tunes blasted in the background. We  finished up in there and cleaned up real quick. Near the end of the workout Abbi tore her hand open and got blood on almost everything. There was a weird moment where Benton and I just looked at each other and screamed after Abbi showed us the tear. She slapped some rust flakes on it and got right back on the pull up bar. I think she contracted Ditretralcozin which is a native disease to the coast of Cameron and the Rust Bucket. After that we moved to the south gym again and sat around on the mats. We talked about the Chicago trip which just made things more confusing. Abbi left soon after. Things broke up into smaller conversations after that. We jumped from subjects such as the big feet video to gift ideas. It was all over the place. Anna also now has her heart set on getting a pet elephant and naming it Tantor. Cheerleaders started to come in so we left. I must go know, the Queen calls. 

START AT 7 TOMORROW

                                                                                 -Terrific T

Monday, July 28, 2014

Monday Fit Club

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

LOOK AT MY BIG FEET

Monday:

A. Back Squat 20-10-10 Rest 1:45 @245, do not go heavier.

B. Split Jerk 1.1.1 x 5 rest 2:00
+

14 Minute Alternating EMOTM:

1st: 4 Squat Snatch singles @ 68% 1RM 

2nd: 40 Double Unders

We got into the gym at the regular time and started to warm up. Benton's order came in with his rope, ball, and other stuff. The foam roller ball thingy was weird to use. We finished up in the gym and went to the rust bucket to let the Anna and Abbi in who set up camp outside. Good thing Abbi knew the secret knock or else I couldn't let them in. We got into the 20-10-10 right away. Is it just me or do we do this workout a lot? Everyone finished around the same time so we went on to the split jerks. Danny is slowly getting the form down for everything which is good. I hit the dang rack on my last set which made things very awkward for a couple seconds. I was able to straighten it out though.  We did our best to get going right away on the emotm because Abbi had to take off. I was using Benton's rope while Jack was using my rope which wasn't the best idea of the day. Besides the music everything was mostly silent during the last part. We finished that part up and were done. Afterwards we went to Benton's room to watch some videos. After some technical difficulties that Danny was able to fix with nothing but a bang to his head we got rolling. G really wanted to see the Key & Peele skit which was hilarious. Remember kids, you can fly! Benton had a catchy song about big foot's big feet that was oddly funny. It may have took me the entire time but I was able to find the Cross Fit video before we all left so I would not be a total let down today.

                                                                                       - Thomas 

August I

Week 4:

Monday:

A. Back Squat 20-10-10 Rest 1:45 @245, do not go heavier.

B. Split Jerk 1.1.1 x 5 rest 2:00
+

14 Minute Alternating EMOTM:

1st: 4 Squat Snatch singles @ 68% 1RM 

2nd: 40 Double Unders

Tuesday:

25 Minute AMRAP:

4 Strict HSPU

10 KB snatch Right arm 55lb

6 Strict pull ups

10 KB snatch left arm 55lb

8 Toes to bar

20 Step ups 24" Box

Wednesday:

ALL OUT:

45 seconds Wall Walks

45 seconds Broad Jumps

+

Rest 6 Minutes

+

45 seconds Sprint

45 seconds Burpees

+ 

Rest 6 Minutes

+

Every 2 Minutes for 8 sets

100m Sprint w/20lb sandbag (if no sandbag use a medicine ball)

Friday:

A. Squat Clean + Hang Squat Clean x 5 sets rest 2:00

B. 3Press + 3Push Press + 3Push Jerk x 3 sets rest 90s
+

For time:

30 Power Cleans 185 

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 26, 2014

Funk Friday

Attendance: Benton, G, Big and little Fillipone, Danny, Abbi, Kelly, Jack, Josh 

A. Clean Pulls 5x3 @ 105%+ 1RM Clean rest 90s did @ 275... very heavy 

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

C. EMOTM 18 Minute - 3 back squat 245 Done 

So... Tommi wasn't there today... neither was Anna. There was, however, a lot of yelling. 

Wednesday, July 23, 2014

Wednesday Fit Club

Attendance: Benton, Danny, Stanich, Josh, Jack, Anna, Thomas, Kelly

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

We got into the gym around 6:05 and sat around in the dark for a little. Someone came by and turned on the lights for us. After that we went to the rust bucket and found Benton and Danny in there. We warmed up and got into the all out sections right away. We broke up into two groups and got done quick. After that we went directly to the goblet squats and burpees which kind of sucked. It felt really good on the legs though. We cleaned up and moseyed on over to the south gym. There we talked for a little and then went our separate ways. I w-ll sadly not be able to attend Fit Club on Friday. I know me not being there is going to be tough for everyone but I know we can get through it together.
                                                                        -5'6, 130lb, T

Tuesday, July 22, 2014

Tuesday Fit Club

Attendance: Stanich, Benton, G, Nick, Dan, Kelly, Taegan, Danny, Josh, Anna, Abbi, Jack, Thomas

Scores for today

Tuesday:

A.

15 Minute AMRAP

5 HSPU

15 Russian KBS 55

250m Run

Rest 5 Minutes

B.

15 Minute AMRAP

5 Strict pull ups

20 overhead walking lunges 65lbs (10/leg)

10 Back extensions

25 double unders

rest 5 Minutes

C.
15 Wall walks for time

Rob stopped by in the morning and dropped off Benton's rope so I guess we can call off the hit. The tape job that I thought would save the rope actually ruined it. Benton said he is just going to order another one real soon. We broke up into two groups and did parts A and B at different times. The split worked well but one group got to do part A outside sooner which brought cooler air for them. I was in the second group that went outside and it was hot hot hot. A shirt was lost in the process, and I looked gooooood. After we finished up both amreps we sat around for a little and talked. The McIlhanys had to take off so they missed part C. We headed to the south gym and dropped off our bags and then went into the annex. I cant remember the last time we were in there. Once again we split up into two groups. Taegan came in first at 1:55, Benton 2nd at 1:56, and I third at 2:00. As a group we need to focus on breathing less. That seems to be the most efficient strategy to working out. We had some time so we talked a little about the Chicago trip. They are closing the school on August 8th to work on the air vents so that was the date it was changed to and we would take the train. After that we talked about our favorite foods and went back into the south gym. Things split up shortly after. I basically just wrote you a novel about today.

                                                                  -Machine T