Wednesday July 31 (Week 9)

Alternating EMOTM x 30

6 Dead Lifts 275
12 Wall Ball
6 Strict Pull Ups


Attendance: Benton, G, Stanich, Abbi, Taegan, Powers, Jack, Thomas, Bell, Hamza

Change of plans... it was raining so we couldn't do the runs... thank God!!! The weight room was a mess today. We made due though. Hopefully things get better by the start of next week. Despite the crazy layout of the weight room we still did pretty good. We need to work on our high fives though. Im watching Full House. Stephanie is really making some mature decisions right now... she is 7 and is teaching life lessons to her friends. Uncle Jessie is so proud. Anyway, fun day tomorrow followed by crazy workout day on Friday. Get excited! Here are the groups for Friday's hill runs. You have to yell "Milk Shake" at the top of every hill. 

Bell: Ice... lots and lots of Ice

Tuesday July 30 (Week 9)

Every 15 seconds for 12 minutes
3 Burpees AFAP (make sure you open your hips and jump/clap at the top)

Annie for time
Double unders / Sit Ups
50/40/30/20/10

Attendance: Taegan, Abbi, Benton, G, Stanich, Bell, Hamza, Powers, Jack, Thomas 

Here are the times from Annie Today: 

Benton: 7:07

G: 7:02

Jack: 7:00

Hamza: 7:10

Bell 7:17

Powers: 8:20

Furlong: 8:18

Stanich: 9:11

Abbi: 9:28

Taegan: 9:36

Everyone was under 10 minutes which was a good thing. I started the workout pretty tired from the extended warm up... Also, most of us did 2 burpees every 15 seconds. Still hard. This de-loading stuff is not very fun but I guess we need it... Some of us. Can't wait until next week when we can start lifting heavy things again. More of the same tomorrow. 

Monday July 29 (Week 9)

 "Elevation" By Matt Powers

5 Rounds w/ 3:00 Rest

5 Overhead Squats 165, 175, 175, 175, 175
15 KB Swings 50
15 Wall Balls 20
Sprint 50m

Bonus: 100 GED Situps

Attendance: Taegan, Abbi, Stanich, Hickey, G, Benton, Bell, Jack, Thomas, Hamza, Powers (11)

All right... First go around at workout design... Hopefully you guys like what goes on. We are going to "deload" a little bit. All this means is that we are going to not be lifting heavy things this week. It is still going to be hard though... especially Wednesday (Awkward face / two finger pull of the shirt collar." Today was fine. Everyone must have gone hard this weekend because the room was dead. I don't know about you guys but the new gym setup is super sweet. All we need is a rig for pullups and stuff and we would be set (don't get your hopes up) The biggest problem today was the wall balls. It's a full squat (not a baby squat). Thats my bad for not having everyone do a few before we got going. I think after the second session all of you guys (including stanich) were doing them correctly. Catch the ball high and put your elbows between your knees. 

Go back a few posts and vote on a shirt from that website / the one that Taegan Designed. Comment this post as to which one you want. 

The choices are

1. Fight / Fit Club by Taegan 
2. View Sport "Beast" (comment on color as well) 
3. View Sport "I am" 
4. View Sport "DO IT" 
5. View Sport "Beast Mode" Black Writing. 

I am also going to get rubber bands for us (non balance bands). Going with the two tone Aqua one side black on the other. They will say fit club on one side and hard work on the other. Just made them $78 for all of them (thats 25 a person adults) 

Good one tomorrow. I have a feeling these blog posts will be less lengthy once the school year starts up. We are in week 9 of 10. 

Week 9 Training

Monday:

5 Rounds w/ 3:00 Rest

5 Overhead Squats
15 KB Swings
15 Wall Balls
Sprint 50m

Tuesday: 

Every 15 seconds for 12 minutes
3 Burpees AFAP (make sure you open your hips and jump/clap at the top)

Annie for time
Double unders / Sit Ups
50/40/30/20/10

Wednesday: 

EMOTM x 30

6 Dead Lifts
12 Wall Balls
6 Strict Pull-ups

Thursday: 

Fun Rest Day 

Friday: 

10 rounds for time

10 Burpee AFAP
10 Toes-to-Bar AFAP
Rest 1:00

Saturday July 27 (Week 8)

Saturday Angsty Workout 

EMOTM x 15
     Back Squat 275
+
     2:00 max cal 50 cals

Did it. Had some energy. The Back Squats were probably some kind of PR. The dyes were disappointing with only 50 cals. I would like it to be around 80-90 cals. 

Matt Powers with the Sick Reverse Dunk!

Friday July 26 (Week 8)

A. Power Clean Cluster 1.1.1.1 Rest 2 Minutes x 4 sets
+
5 Rounds for time:
5 Power Snatch 115/75

First veritable I have eaten in a week...

10 Box Jumps 24/20
*15 Minute Cap

Attendance: Joy, Taegan, Abbi, Hamza, Powers, Thomas, Jack, Bell, G, Stanich, Hickey, Benton (12)

I had jambalaya for lunch today... anyone ever have jumbalaya? It was pretty good but I had it around 11:15 and was starving by 12:00. Anyway, nice way to end the week. The clusters were very fun / the funnest / more funner than anything else we have done this week (I did mean to say funner... it should be a word by now). Here are everyone's times so you can see how you stack up. Let me know if I got your weights wrong. Everyone did cleans except for Jack and Thomas (dead lifts @135) and I did power snatches @115. We seriously need to be looking for no-reps. I know you don't want to be a jerk but everyone needs be doing these things correctly and safely. Getting no-repped is part of getting better at this stuff.  Also, would have been nice to get our own boxes for the jumps. Anyway... this time for sure. 

Joy @ 45: 6:27 Nice job Joy. Your clean has really improved. Good luck in college!
Abbi Mac @ 75: 3:57
Benton @ 115: 3:58 I don't like loosing...
Powers @ 95: 4:34
Stanich @ 95: 5:04
Jack @ 135 DL: 4:08 
Hamza @ 95: 4:08 You owe us a few good box jumps... should have been no reps on a few
Bell @ 95: 4:23 
Taegan @ 45: 3:32 Did Taegan really beat all of us???
Arnold G @ 95: 4:38 
Hickey??? Anyone see Hickey? 

The highlight of the morning was without a doubt the "beat down" Taegan threw on Hamza at Cardinal Shooting. I have seen some pretty exciting things this summer, but all fall in comparison to the electrifying defeat of a cocky and mouthy Hamza. With the swishing of her slightly smaller basketball, the gym erupted in cries and cheers. We all stormed the court, frantically looking for someone to hug. Matt Powers cried tears of joy. Hamza, tears of agony. All the while Thomas Furlong performed cart-wheel after delicious cart-wheel upon  the very hardwood Hamza was mopped. When asked how she felt, Taegan responded with little to no inflection "... I don't know... Good I guess."  Yes Taegan. Good I guess indeed.  


Shirt ideas: 

Reebok

Awesome Awesome Awesome

Pick your favorite shirt from the viewsports website. Post which ones you like. We can also make our own. I like "I am the competition"