Thursday October 23

G's Birthday

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

A. emom – 14mins
odd – Deadlift 3-4 60% of 1rm + 20 DU Done @ 225 x4
even – MU 2-3 3 Unbroken every set
B. emom – 14mins
odd – no push up burpee box jump over 24/20″ 8-10 8 Done
even – Powe Snatch cluster 1. 1. 1 135 (easy)
C. emom – 14mins
odd – PC and jerk 1. 1 60% of 1rm 185
even – Dyne 15 Cal's Done

In a word... Awesome. Worked late last night. Didn't get a lot of sleep. But totally killed it this morning. Probably because of the compression tights. And the fact that Billy Budd showed up. We also listened to DMX which was awesome. Every EMOTM we switched the type of music. So good!

Quote of the day: 

Billy Budd on working out with fit club:
 " I have noticed a pattern... When ever I don't work out my day sucks!!!! and when I do its bearable!!!!!!"

Tuesday October 21st

Fit Club

Attendance: Benton, Stanich, Taegan, Billy Budd, Jack, Not G #JuryDuty 

5 sets 80-90% effort

Dyne .5 Miles

12 box jump overs 24/20″

12 chin ups

12 GHD situps

15 wall balls 20# 10′ target

rest 4mins all sets same pace Done: Pace was between 4:00 and 5:00 for all sets 

Quote of the day: 

   Jack Kovach - "Biking is so hard. I totally understand why the Tour De France guys take steroids." 

Today was really good. Billy Budd is the airdyne whisperer. He was totally killing it. I was getting around 1300 rpm's and BB was totally doing 2300 rpm's.... Totally Totally. Everyone just kind of came in when they wanted today and just jumped into the workout. It was pretty fun. Lots of yelling. In other news, we are going to totally pimp our Dyne out. Im talking streamers on the handle bars, pegs on the back tire, a horn of some kind... It's going to be awesome. Took a video of the WOD today as well as a selfie. Pictures to come. The above video is an example of the crew-fit competition we had on Saturday. Get inspired. Its worth the watch. 

Week 10

Monday:

A1. Front Squat @32X1; 4-5; rest 30sec
A2. Handstand Pushup cluster 5. 4. 3. 2; rest 15sec/rest 3mins x 3
B. BB front rack reverse lunge R and L + Push Press x 1/Split Jerk x 3; 

build this complex in 12mins

C. emom – 12mins
odd – DB bench press @31X0; 5-6
even – back ext 12-15

D. Optional - 20 Turkish Get Ups 

Tuesday: 

5 sets 80-90% effort
Dyne .5 Miles
12 box jump overs 24/20″
12 chin ups
12 GHD situps
15 wall balls 20# 10′ target
rest 4mins all sets same pace

Wednesday

BBall 

Thursday: 

A. emom – 14mins
odd – Deadlift 3-4 60% of 1rm + 20 DU
even – MU 2-3
B. emom – 14mins
odd – no push up burpee box jump over 24/20″ 8-10
even – Powe Snatch cluster 1. 1. 1
C. emom – 14mins
odd – PC and jerk 1. 1. 1 60% of 1rm
even – Dyne 15 Cal's 

Friday

Bball 

Saturday A1. push press TnG 4-5; rest 30sec
A2. amrap – 1 CTB chin ups; rest 4mins x 3
B1. close grip bench press @30X0; 4-5×3; rest 30sec
B2. pendlay row @20X0; 4-5×3; rest 3mins
C1. wtd back ext @2022; 6-8; rest 60sec
C2. 10-15 ring dips; rest 60sec x 3
+
Dyne .5m 80,85,90,95% effort
rest walk 2mins x 4
increase effort per set

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.