Saturday June 7 (Finals Week)

OPT Being

A. emom – back squat @20X1 2-3 55% + accommodating resistance – 8mins speed focus 

B. snatch build to a tough single 

C1. SC x 1/FS x 8; rest 10sec 
C2. 15 CTB chin ups; rest 3mins x 3 
+
50 wall balls 
rest 3mins 
50 wall balls 
rest 3mins 
50 wall balls 

Thursday June 5 (Finals Week)

Fit Club OPT Being 

FitClub OPT Being

Attendance: Benton, Taegan, Taegan's Friend, Abbi, Anna, Kelly, Thomas, 2/3 Jack, 1/3 Josh, 1/3 G

A. Push Press – build to a max 225

B. For time:
10,9,8,7,6,5,4,3,2,1 kipping HSPU – unbroken each set 7:57

C.
15,12,9
KBS 2pd/1.5pd                                                       

Burpee
rest 4min
x2 3:25 & 3:28








Good one today to start the summer. It felt really nice starting at around 9 rather than 6, the extra 3 hours really makes a difference. There were a few familiar faces today that showed up. Hopefully Anna and Abbi will continue to attend. Taegan brought her friend today, but I didn't catch her name, she seemed alright. The push press went by quick. I really need to focus on form, though, it was not good for me. There was a weird, quick tutorial on power cleans after the push press. It is definitely a strange move to learn. The wall walks on the wooden wall and the hspu's got really tough near the end. Gotta pop the hips off that wall for the hspu's. We need to invest in heavier kettle (corn) bells and nicer wall balls. Ideas to raise money so far: 1. Bake Sale. More to come.
                                                               -Thomas

Afternoon

A. emotm – 18 min
odd – deadlift TnG 50-60% of 1rm x 3 225, 235, 245
even – Row 12cals Done 

B. emotm – 18 min
odd – HPC TnG x 3 65% of 1rm 160
even – 5 Box Jumps (36 Inches... BIGBOY) Done

C. emotm - 14
odd - 3 Snatch Pull @ 175
even - 5 (45 degree) row 115 

Really good stuff this afternoon. Hopefully I can swim this weekend. That is supposed to be pretty tough. 

Tuesday June 3 (Finals Week)

Fit Club (OPT) AM Session

Attendance: Benton, T-Lo, G, Thomas, Bell, Taegan, Kell.... Not Kelly 

A. Back squat @40X1; 4-5×5; rest 3mins Worked up to 255 for 5 (Not too bad considering the tempo)

B. emom – 16mins 
odd – 7 CTB chin ups 
even – 10 burpees Done (Check Mark) 

Thomas sprained his ankle and someone stepped on his hand yesterday... It was a tough day for Thomas. It was also a tough day for Kelly. Oh wait... she was sleeping. 

PM Session

Basket Ball 

Monday June 2 (Finals Week)

FIT CLUB 

Attendance: Lo, Benton, G, Thomas, Taegan, Kelly, Josh

5 Minute AMREP

15 Snatch @ 75

30 Double Unders x 2 (Rest 8 Minutes) 

We did it... Times to come. 

Saturday May 31 (Finals Week)

LT Fitness (OPT BEING) 

A. emom – HSC TnG x 2-3 60% of 1rm – 6mins (165 x 2 for all sets) 
B. SC build to a tough single in 10mins Built up to 255 Needs to get better!) 
+
3sets 
20 wall balls 20/14# 10/9′ target
amrap -2 T2B 15, 11, 11 
rest 2mins 
+
15, 12, 9, 6, 3 for time 
Squat Clean 135/95
Dip 
10:28 

Did all singles in the metcon thing at the end. Probably could have done sets of 2 or something but wanted to get a rhythm in and keep the breathing under control. Taped a few of the power cleans. The initial starting position is getting better. Hips need to be a little lower and chest more up. My back is real rounded in the catch and then my elbows are too low. Anyway... Good times. 

Thursday May 28 (Week 21)

FitClub 

Attendance: Benton, Thomas, Losinger, Taegan, Josh, Kelly

A: 30 Muscle Ups for time*

Watermelon Challenge 

     

B: 2 All Out Sets 

   5 Wall Walks 

   15 KB Swings 

   25 Burpees / 

   15 KB Swings 

   5 Wall Walks 

*SUB 2 Sets of Unbroken Wall Balls

Wall Ball Stats: 

Kelly - 37
Taegan - 42 (3:42 on the METCON) 
Josh - 60
Losinger - 35 

Benton - 9:06 (3:46 on the METCON) 
Thomas - 15:30 (3:30 on the METCON) 

Well, today was pretty fast and difficult. Thomas started crying because of the after-effects of the watermelon challenge. He missed his second muscle up... it was very sad and embarrassing. Starting to feel like summer. Its pretty awesome! Kelly and Losinger are good editions. We tried to listen to country to please Losinger... but we couldn't do it... I asked him if there was such a thing as rocking country. He said no. These descriptions of the workouts are about to get very detailed. Josh confided in me this morning that his goal for the summer is to do a muscle up.... We are going to make it happen. Lots of good technique stuff today. Lo did his first wall walk. He didn't like them too much. thats about it. 


Enjoy the weekend! 

Wednesday May 28 (Week 21)

Fit-Club OPT

Attendance: Thomas, Benton, Josh, G, Taegan, Kelly 

A. EMOM - 16 min
odd – Hang Power Clean x 2 Done at 205
even – 7 Toes to Bar 

B. EMOM - 14 min
odd – Dead Lift x 2 @ 275
even – 3 MU Done all sets of 3 



Today as fun. I like the emotm stuff. Also, we got to listen to the happy mix... which was awesome and got me really psyched up. Anyway, Thomas and a few others decided they were going to do a watermelon challenge today. Thomas is in pretty rough shape. "My head hurts, my sides hurt, and my stomach hurts..."