Sunday B Ball

Basketball Sunday 

Warm Up:
A: In close form shooting (10 Minutes)
B: Shooting on the gun inside the arc (10 Minutes)
C: Ball handeling 30 seconds on 30 seoncds off (10 Minutes) Be sure to look up

Moves
A: Rocker Step
    - Catch in triple threat, Jab step front foot, rock back while keeping back leg loaded, explode out of        the bent back leg, Lay up / Floater / Jumper 10 Minutes Left 5 Minutes right
B: Back Cut
    - Passer at the top of the key with you right or left wing. Jab slowly to the passer then explode to the     basket. Be sure to look at the passer ruing the slow jab. (10 Minutes left 5 Minutes right)

Cool Down:
A: 50 Free throws alternating every 10 Jack made 36 and I made 30. 

Did everything. Really worked hard on the back cuts changing direction and speed slow to fast. Rocker step still feels weird. Props to Stanich. He as about 90% from 3 today and got 4 pullups in a row. PR?!! Takeaways from this practice session. 

1. Bend you knees 
2. Thats all 

October 18th

Thomas #BA

VH after Crew 

Attendance: Benton

Not in Attendance: Benton's shirt 

A. push press TnG build to a tough 5 in 12mins 185 (Lower back felt weird so called it)

B1.15 T2B; rest 20sec 

B2. 8 S2O 155/95#; rest 20sec

B3. 8 Ball Slams w/ 40# Slam Ball, Rest 20 Seconds 

B4. 8-10 burpees; rest 3-4mins x 4sets

B5. Amrap Double Undres (24, 41, 12, 49) Goal was to get over 50 

Didn't eat all day. Worked at crew till 4:00. We had The Crew Crossfit Games where there were challenges of strength and overall athleticism. Evidently theater kids are pretty... not the best athletes. The best event was getting out of the pit. I'll post the video some day.  After crew I walked to the gym. The only thing in me was the pepper I had for lunch, a few cups of coffee, and the drive of a young Tiger Woods circa 2001. However, despite my overall positive frame of mind i still felt very light and weak. 

weak

wēk/

adjective

1. 1.

   lacking the power to perform physically demanding tasks; lacking physical strength and energy.

   "she was recovering from the flu and was very weak"

   synonyms:

   frail, feeble, delicate, fragile; More
2. 2.

   liable to break or give way under pressure; easily damaged.

Trying this thing where I don't eat during the day. Well see how it goes. Its better than doing the tree sap thing I tried last year. Right now I am going to go and see what I can do to make a new record for diameter of pizza eaten in one sitting. 18" Lets go! Picture to come... its going to be a selfie... and i'm going to add some kind of hashtag. 

1. 
   

Friday October 17th

New Tool of Pain

Fit Club: No BasketBall!!

Attendance: Benton, Stanich, G, Hickey, Jack

30 Minutes AMRAP - While one person is going the others are resting. 

20 Wall Balls 20# to 10ft

10 Toes to Bar 

10 Cal's on the aid dyne... Heck Yes. We have an airdyne and it is sweet

I got though 5 total rounds. Felt like I was going to throw up so I stopped 

Today was awesome. Hickman showed up which is always good. Billy Budd wasn't there but I am sure he was doing some crazy nature workout somewhere beautiful. I am going to spend the rest of this post giving props to Jack. Jack is showing up every day and killing it. Getting up this early isn't easy and I know from personal experience convincing yourself to stay in bed when you whole body hurts isn't too hard. Great job Jack. 

Hickey, G, and I are going to 30's pizza tomorrow night to do the 30's pizza challenge. We will take photos / Selfies / Insta's

Thursday October 16th

Fit Club

Attendance: Benton, Stanich, Billy Budd, G, Jack

A. SC thruster build to a max in 10mins Built up to 215 
B. emom – 75% of A SC thruster 1 rep the first min 2 the second min 3 the third min 4 the 4th continue until you cannot complete the reps in that min 5 Plus 2 @ 165
+
8mins 90% effort
5 PS 115/75#
10 box jump sd 24″
25 unbroken DU 5 Rounds + 1 Snatch 

Here is what we are going to do. I am going to make a play list for every workout. Heres the catch: every workout needs to end with The Time of My Life off the Dirty Dancing soundtrack. We did it again today and it was awesome. Really got us in the right mindset for the rest of the day. Have a good day everyone and a restfully weekend. 

Benton out. 

Tuesday October 14

Fit Club

Attendance: Benton, Stanich, G, Taegan, Jack, Billy Budd! 

A. emom – 12mins
odd – 50 DU
even – 1 MU + 8 ring dips focus on kip Done

B. emom – 12mins

odd – DB push press 4-6 reps tough Done With 60s 

even – FLR on DB’s 30sec 

Today was awesome: Billy Budd is the man. Video to come. 

Monday October 13th

Columbus Day Workout 

Attendance: Benton, Jack, Taegan, Danny 

A. Back squat @32X1; 4, 4, 3, 3, 2, 2; rest 3mins 255, 275, 295 

B1. BB front rack step up 16-18″ box alt legs per rep; 8/leg; rest 30sec

B2. 12-18 CTB chin ups; rest 30sec

B3. Wall ball shot 20/14# 10′ target 20-30reps unbroken; rest 3-4mins x 3 Got 30 for all

C. 30 TGU tough you pick weight 8:43 @ 40lbs 

Today was very fun. As you know it was Columbus day so we listened to various columbus type songs (Pirates of the Caribbean Sound Track) We also shot a movie where Columbus (Danny) along with his two row hands (Jack and Taegan) discovered a new workout. We then massacred this workout in much the same way Columbus did (is it still too soon for that joke?) Seriously though... we killed it today. 

Good job.  

Week 9

Monday

A. Back squat @32X1; 4, 4, 3, 3, 2, 2; rest 3mins
B1. BB front rack step up 16-18″ box alt legs per rep; 8/leg; rest 30sec
B2. 12-18 CTB chin ups; rest 30sec
B3. Wall ball shot 20/14# 10′ target 20-30reps unbroken; rest 3-4mins x 3
C. 30 TGU tough you pick weight

3 rounds not for time
2 burpee MU
3 box jump sd 36/30″
4 deadlifts 275/185#

Tuesday 

A. emom – 12mins
odd – 50 DU
even – 1 MU + 6-8 ring dips focus on kip

B. emom – 12mins
odd – DB push press 4-6 reps tough
even – FLR on DB’s 30sec

C. emom – 12mins (After the MH's are out) 
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm

*Keep rest between stations short. Going to make sure things are set up before we start.

Wednesday: 

10 Minute Airdyne Max Calories 

Thursday: 

A. SC thruster build to a max in 10mins
B. emom – 75% of A SC thruster 1 rep the first min 2 the second min 3 the third min 4 the 4th continue until you cannot complete the reps in that min
+
8mins 90% effort
5 PS 115/75#
10 box jump sd 24″
25 unbroken DU

GO HARD!

Friday: 

30 Squat Clean Thrusters for time @ 135 (Work on form and loosen up for b ball) 

Saturday 

A. push press TnG build to a tough 5 in 12mins
B1. 10-15 T2B; rest 20sec
B2. 8-10 S2O 155/95#; rest 20sec
B3. amrap MU unbroken – 1; rest 20sec
B4. 8-10 burpees; rest 3-4mins x 4sets
C. wtd back ext @2022; 6-8; rest 90sec x 3
+
Dyne 30sec 90% aero
rest walk 30sec x 10
all rows same pace