October 30th

Fit Club 

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

New way to ring stuff

3 sets 97% effort
8 thrusters @135
8 burpees AFAP
15 Ring Rows
rest walk 4 mins Done 

3sets 97% effort
12 KBS as heavy as you can with unbroken set 70
8 no push up burpee box jump 15″ AFAP
AD 20sec all out
rest walk 4mins Done 


Today was fine... work up super late... I'm tired. 

October 27

Trials of the weekend

Monday FitClub 

Attendance: Benton, G, Stanich, Billy Budd, Jack, Taegan, Bell, Serena 
A. SC TnG x 3; rest 10sec in Rac + SJ x 1; rest 2-3mins x 5 135 - 155 - 165 - 185 -205 
B1. BB on back russian step up 15-18″ box; 6/leg; rest 30sec btw legs/rest 90sec 145
B2. wtd dip @20X1; 2-3; rest 90sec x 4 90lbs... Uncomfortable 
C. emom – 12mins
odd – PC TnG cluster 2. 2. 2 60-65% of 1rm rest 10sec btw cluster sets  135 real good
even – 10 burpess
Don't Quit! 

My dog and I tried to get air in my bike tires yesterday. Three gas stations and 8 miles later we succeeded in our mission. It was awesome. Stanich just told me G is a tickle monster... it was awkward. Anyway, Serina came in today and Tags taught her how to do some moves (Squats and kb swings) It was definitely a new person workout. Part C was a Killer. Wish we got to part D but we ran out of time. Don't worry, lots of airdyne tomorrow. Get Excited 

Week 11

Monday: 
A. SC TnG x 3; rest 10sec in Rac + SJ x 1; rest 2-3mins x 5
B1. BB on back russian step up 15-18″ box; 6/leg; rest 30sec btw legs/rest 90sec
B2. wtd dip @20X1; 2-3; rest 90sec x 4
C. emom – 12mins
odd – PC TnG cluster 2. 2. 2 60-65% of 1rm rest 10sec btw cluster sets
even – 10 burpess
+
AD 20sec all out
rest walk 3-5mins x 4

Tuesday:

Run 800m 90% 

5mins amrap 90% effort
10 cal's Dyne / 30 Mountain Climbers 
4 PC and jerk 155/95#

5mins amrap 90% effort
8 wall balls 20/14# 10′ target
8 HR pushups
8 situps

5mins 90% effort
5 CTB chin ups
5 ring dips
20 DU

5mins 90% effort
10 walk lunges
7 KBS 2/1.5pd russian
5 box jump sd 24/20″

Run 800m 90% 

*3 minutes rest between sets 

Thursday

3 sets 97% effort
8-10 thrusters
8 burpees AFAP
15 Ring Rows 
rest walk 4 mins

3sets 97% effort
12 KBS as heavy as you can with unbroken set
8 no push up burpee box jump 15″ AFAP
AD 20sec all out
rest walk 4mins

rest as needed

1min max distance on AD - Who can go the farthest!!??

Saturday: 

A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains
B. OHS @ 42X1; build to a moderate triple in 5 sets
C. EMOM – 8 min – 8 CTB chin ups
D. EMOM – 12 min
odd – 6 tough KB snatch R
even – 6 tough KB snatch L

+100 Thrusters @ 95# for time!

Saturday October 25th

Look Closely 

8:00 am Training Session

A1. push press TnG 4-5; rest 30sec 155, 165, 185 

A2. amrap – 1 CTB chin ups; rest 4mins x 3 10, 10, 10 

B1. close grip bench press @30X0; 4-5×3; rest 30sec 185, 185, 205 

B2. pendlay row @20X0; 4-5×3; rest 3mins 135, 135, 135 

C1. Curls rest 60sec

C2. 10-15 ring dips; rest 60sec x 3 Done 

Did this workout despite feeling like garbage when I woke up this morning. Did it before crew so it was nice I didn't have to do anything after. There was some dude in the leading a bunch of kids though a swimming workout of some kind... He was wasting their time... But I got to listen to music so that was nice. B ball training session tomorrow. 7:30. 

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