Winter Break Week 2

Monday:

A. snatch build to a max in 10mins
B. take 77% of A complete 25reps for time snatch
+
8min amrap:
2 MU
4 HSPU
8 KBS 2/1.5pd

Tuesday:

A. Spilt jerk from block build to a tough single in 12mins
B. Power clean 1×7; rest as needed go for something if feeling it
C. Close grip bench press @30X0; 3-4×3; rest 3mins
+

AD 90sec 90% aero

rest walk 3mins x 5

rest 5mins

AD 90sec 90% aero
rest walk 3mins x 5

Friday: 

3 sets 80% 90% 100% effort
20 burpees
20 PS 75/55#
20 wall balls 20/14# 10′ target
20 situps
85 DU

Saturday: 

A. emom – back squat @20X0 2-3 55% of 1rm + chains or bands – 10mins
+

Done with a 20 LB vest 
For Time: 
30 Cal's Dyne 
15 Box jumps 
15 Pull ups 
15 Lunges
30 Cal's Dyne 
10 Box jumps 
10 Pull ups 
10 Lunges
30 Cal's Dyne 
5 Box jumps 
5 Pull ups 
5 Lunges

Friday December 26th

Cross fit Breakout 

A: EMOTM x 18

   Even: 3 T&G Power Clean 205 for most sets 215 for the last two 

   Odd: 30 DU + 3 Bar Muscle Ups Done - no misses 

Welp... at least i'm in it?

Row 500m 

15 Strict HSPU

15 Snatch @ 115 

15 Lateral burpee over bar 

Row 500m 

10 Strict HSPU

10 Snatch @ 115 

10 Lateral burpee over bar

Row 500m 

5 Strict HSPU

5 Snatch @ 115 

5 Lateral burpee over bar 13:05 

Worked out in Wheeling today... It was fun. 

Basket Ball Week 5

Monday @ Noon: 

Attendance: Benton, Stanich, G, Anna, Abbi, Serena, Brittany, Taegan, Jessica, Brianna 

A. snatch build to a max 175 
B. back squat to a tough double in 10mins 305
C1. 10 man makers AFAP 30/20 per hand; rest 20sec
C2. amrap MU; rest 3mins x 3 7, 5, 5 




Tuesday @ noon: 
Attendance: Benton, Stanich, G, Bri, Jessica, Taegan, Brittany, Serena, Thomas, Abbi, Anna

A. Power clean cluster 1. 1; rest 10sec/rest 3mins x 6 205 to 255 
B. PC and jerk double every 30sec 70% of 1rm for 5-8mins Done @ 185 

+
3 rounds for time:
15 DL 185/105#
15 ring dips
20 box jump sd 24/20″
Benton: 6:05

Today was pretty good. Lots of cleaning and what not going on. We decided yesterday we were going to have a part of the blog entitled "Deep thoughts by Mr. Stanich." I don't recall what his deep though was but he had one... i think. The highlight was probably when this guy was in my station cleaning for like 30 minutes.. yeah... that was really fun. We also played basketball against some ex-students after the workout... G also introduced me to drugs (Advil) today. It was a good day. SLEEP TIME


Wednesday @ 11:00 AM: 
Attendance: Benton, Serena, Brittany, Thomas, Jack 

3 sets 80% 90% 100% effort:
 Dyne 25 cals 
18 box jumps 24/20″ sd
18 T2B
18 wall balls 20/14# 10′ target
85 DU
rest 3 min between sets



Xmas eve workout. We worked out to a very "Lutachristmas" thanks to Jack. It was pretty flippin awesome. went very hard on the last one. Tried to get the double unders in unbroken but it didn't happen. Very fun. Got to ride the air dyne and do toes to bar... I know both of those are Jack's personal favorites. Brittany and Serena finished the workout up with 50 Cal's on the airdyne. They didn't like it too much... or maybe they loved it. It is hard to tell with them. Merry Christmas everyone!!!!



Friday @ 9:00 AM:  

A. emom – back squat @20X0 2-3 55% of 1rm + chains or bands – 8mins
+
30 SC for time 225/155#

rest as needed

20mins Z1 AD

Saturday @ 10am:

A. snatch build to a max in 10mins
B. take 77% of A complete 25reps for time snatch
+
8min amrap:
2 MU
4 HSPU
8 KBS 2/1.5pd

Thursday December 18

Old people texting... Back in my day.... 

Fit Club 

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

3 sets 80% 90% 100% effort:
Dyne 30 Cals 
15 burpees
15 CTB chin ups
15 PC and jerk 135/85#
85 DU
Rest 4 min between sets

We only did 2 rounds of the workout today... it was killer. I think my little heart stopped a few times during the power clean and jerks. The second round I did the double unders unbroken which was very challenging. After that I didn't really feel like doing anything (my conditioning needs to get better... a lot better. Doing the air dyne first is never a good sign of things to come. G swears we missed something in the workout. Maybe there is a typo in there somewhere or something. Who knows. 

Wednesday December 17th

Instahack 2.0

Fit Club 

Attendance: Benton, Stanich, G, Taegan, Serena... thats it. 

A. Power clean cluster 1. 1. 1; rest 10sec/rest 3mins x 5 215, 225, 225, 230, 230
B. PC x 1/SJ x 2; rest 90sec x 6 moderate weight 185, 185, 205, 205, 210, 210 
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4 min: 165 
+
90% effort keep track of reps for each set (5 seconds rest between) 
30sec max Burpee 12
30sec max DU 59
30sec max Dyne 
rest 60 sec x 3  

Started today semi on time which was a good thing. Actually had time for the whole workout. That doesn't happen a lot. Many things were discussed at this morning's workout.... Many things. Watched Linsanity last night. If you haven't seen it you should probably watch it as well. Pretty motivational... The workout was good. Clean fest 2014.  

Basketball Week 5

Monday
A. 1 snatch every 30sec for 10min 65% of 1rm Done @ 125 
B. back squat to a tough triple in 10mins Worked up to 315 for 2 (hard)
C. 30 burpee Pull ups for time 2:30 
Attendance: Benton, Billy Budd, Stanich, G, Taegan, Serena, Jessica, Brianna

TIRED. Couldn't do burpee muscle ups because of 1. ring-worm (wrestling gym is pretty sick nasty right now) and 2. Volleyball courts set up in the south gym. I was very upset. Disco ball one of these workouts. Might do friday's workout at 2:00pm. Tell your friends. Not WOD tomorrow. Sleep in and get ready for the week! 


Tuesday 

Staff Basketball (no fit club)

Wednesday
A. Power clean cluster 1. 1. 1; rest 10sec/rest 3mins x 5
B. PC x 1/SJ x 2; rest 90sec x 6 moderate weight
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 73% of A
+
90% effort keep track of reps for each set (5 seconds rest between) 
30sec max KBS 1.5/1pd
30sec max DU
30sec max Dyne 
rest 90sec x 5

Thursday: 
3 sets 80% 90% 100% effort:
Dyne 50 Cals 
15 burpees
15 CTB chin ups
15 PC and jerk 135/85#
85 DU
Rest 4 min between sets

Event Friday: 

40 Back squats – 75/45#
40 Toes to Bar 
30 Front squats – 75/45#
30 Toes to Bar 
20 Overhead squats – 75/45#
20 Toes to Bar 

Rest 15 Minutes 

Establish max load (same weights all movements) 

12 Deadlifts
9 Hang power cleans
6 Shoulder-to-overhead

Saturday: 

AD 20 min @Z1
+
AD 30 sec @85%
AD slow spin 30 sec
x 20
+
AD 10 min Easy col down

A. C&J – build to a max
B. Pendlay row – 5RM
+
3 sets – unbroken:
5 squat clean – 155#
5 front rack lunges per leg
5 FS
5 S2OH
rest walk 3-4 min

Saturday December 13th

Fit Club 

Attendance: Benton, Thomas, Taegan, Serena, Anna, Abbi 

What is Thomas Doing

A. SC x 1 + FS x 2 keep weight moderate focus on speed rest 60sec x 10 Done @ 205

+

5min amrap:

10 PC and jerk 135/95#

10 PC and jerk 155/105#

10 PC and jerk 185/115#

10 PC and jerk 205/135#

10 pc and jerk 225/145#

Benton, 135 + 155 + 4 @185

Thomas, 135 + 155 + 1 @ 185 

+ 

1 Burpee 1st minute

2 Burpees 2nd minute... and so on until you quit 

Abbi: 12+3 

Taegan: 14

Serena: 13+6

Anna: 12

Benton: 16+8 

Thomas: 17+10 

We found a disco ball and made good use of it. Thomas did great in part B and killed me in part C. Anna and Abbi were back... Serena and Taegan were dancing when not doing burpees. The burpees were really interesting because it started out very playful and fun and by the end I wanted to die. Good stuff. Go eat a lot of food or something. #crossfit