Absent

Dear everyone,
I am happy to say, yet sad to say, that I am now a big brother for Big Brothers Big Sisters of Utah and so will be unable to work out any Thursday after school. You will have to make due with Calen and Josh as leaders.  Once again my apologies, but I will be out serving the community.
Sincerely,
Chandler Waugh

WOD - Strength Friday

WOD- November 30, 2012

***Today will focus on strength and less on cardiovascular training, try to increase the weight you normally lift. You want do do as much as you can and if needed drop weight to complete the set.***

-Warm up: 21-15-9
     -push ups
     -double unders

-Strength: b-bench 5 of 6

-Strength: thrusters 5 of 6

-Strength: OHS 3 of 5

-Metcon: 21-15-9
     -deadlift
     -HSPU

Calen B. - 4:25
Josh B. - 4:51
Brea W. - 5:06
Murphy - 5:25
Anders N. - 6:15
Mac T. - 6:45
E.J. E. - 7:10
Allie T. - 7:24
Chandler W. - 10:10

-Core
      - 2 Marine (20)

-Run: Starts do each 5 times
     -regular
     -falling
     -3 steps forward 3 back
     -backwards

     -chest on the ground

WOD- Watchful

WOD- November 29, 2012

-optional-

-Speed: dot drill

Calen B. - 0:53

-Strength: push jerk 5 of 6

-Metcon: 1 RFT, 10-9-8-7-6-5-4-3-2-1

     -pull ups

     -box jump

     -ring dips

Calen B. - 9:37

-AMRAP: 15 min.

     -15 hang power clean (95#)

     -15 toes to bar

     -200m run

Calen B. - 3 rounds

-Abs:

     -2 1/2 min. plank

Row:

     -5 min.

WOD- King Kong

WOD- November 28, 2012

-Warm-up: 21-15-9
     -double unders

-King Kong: 3 RFT
     -1 Deadlift
     -2 Muscle Ups
     -3 Clean
     -4 Hand Stand Push Up

Josh B. - 4:37
Calen B. - 4:40
Brea W. - 4:47
Allie T. - 4:47
Murphy - 5:41
Emily V. - 6:15
Dane R. - 6:20
Mac T. - 6:47
Chandler W. - 8:12

-Run:
     -6x 200m sprints w/ 100m jog interval
OR
     -3x 300m sprints

-Core:
     -100x 4-count flutters
     -100 leg levers

-Durability:
     -2 min. box breathing

WOD- Furnace

WOD- November 27, 2012
-optional-

-Strength: power clean 5 of 5

-Metcon: 5 RFT
     -2 muscle ups
     -3 dead lift
     -4 HSPU
     -5 pistol squats (per leg)
     -6 pull ups
     -7 dips
     -8 double unders
     -15 push ups

Calen B. - 13:52

-Fran: 21-15-9
     -thrusters
     -pull ups

Calen B. - 5:16

-Abs:
     -2 min. plank

WOD- Teamwork

WOD- November 26, 2012

-Warm up: 6 laps on track, 30 double unders

-Metcons:
5 RFTT (Rounds for team time)
   -20 cadence push ups
   -20 cadence bicycles
   -25 cadence air squats

*Forgot to time it*

3 RFPT (Rounds for partner time)
   -10 resistance HSPU
   -10 resistance med. weight bench
   -6x 5 mason twists w/10# medicine ball

Murphy/Chandler 12:57
Dane/Anders 10:26 (3x mason)
Sophie/Brea 12:00
Calen/Josh 13:32
Emily/Allie 16:04

-2 minute box breathing

WOD - Pre-Turkey Day

WOD - November 19, 2012
- optional -

-Metcon: 7RFT
     -15 KB swings
     -15 box jumps
     -15 squats w/bar

Josh B. - 12:00
Mine B. - 14:00
Jessie S. - 14:00

-Abs:
     - 1 marine (20)
     -25-5 Russian twist circle
     -1 marine (15)

WOD- Cindy

WOD- November 20, 2012

-optional-

-Strength: b-bench 5 of 5

-Cindy: AMRAP in 20 min.

     -5 pull ups

     -10 push ups

     -15 air squats

Calen B. - 22 rounds

Cam B. - 15 rounds

-Metcon: AMRAP in 10 min.

     -10 HSPU

     -10 pull ups

     -10 sit ups

     -10 m bear crawl + 10 m crab walk

Calen B. - 6 rounds

Cam B. - 5 rounds

WOD- Colt

WOD- November 19, 2012

-Warm-up: 2 rounds, not timed
     -15 double unders
     -8 cleans (light weight)

-Strength: clean 5 of 5

-Metcon: 1 RFT (every time you drop = 10 push ups)
     -100 dips
     -50 pull ups
     -20 HSPU

Calen B. - 24:50
Cam B. - 25:21
Mac T. - 25:46
Josh B. - 27:15
Anders N. - 27:20
Dane R. - 33:30
Chandler W. - 36:05
Sophie R. - 37:00 (only did 60 dips)
Brea W. - 42:30

-Metcon: 5 RFT
     -10 KB swings
     -12 ring push ups (or 12 KB push ups)
     -24 air squats
     -1 buddy carry across weight room

Cam B. - 11:00
Calen B. - 11:00
Josh B. - 11:45
Chandler W. - 11:52
Dane R. - 11:52
Sophie R. - 12:30
Brea W. - 12:30

WOD- Crash

WOD- November 16, 2012
-optional-

-Strength: deadlift 5 of 5

-Metcon: 8 RFT
     -10 box jumps
     -7 HSPU
     -15 double unders
     -10 hand release push ups
     -15 sit ups
     -15 crunches

Calen B. - 16:50
***Josh's previous WOD***

-Metcon: AMRAP in 20 min.
     -3x power clean + hang clean (115#)
     -15 hand release push ups
     -30 double unders

Calen B. - 5 rounds

-Row:
     -8 min.

Dedicated WOD - Slipping

WOD- November 15, 2012

Dedicated WOD - Slipping
The WOD slipping is in honor of a 16 year old who for the past few months has been struggling with symptoms from an unknown cause.  They've recently spent weeks in a treatment center and the causes for their slipping health turned out to be a failing heart, liver and improperly functioning kidneys. For years prior to the failures this person was dedicated to working out every day for stints up to 3 hours. They would run up to 6 miles every workout along with up to an hour of mixed metabolic conditioning and some strength. This workout is in their honor and in hope they can recover quickly. 


-7RFT
     -4x 50m push ups sprints
     -30 sit ups
     -30 pushups
     -30 double unders
     -30 box jumps
     -30 air squats
     -After 7th round 2 marine (15)

Josh B. - 46:31
Calen B. - 51:47
Dakota J. - 52:57
Mac T. - 52:59
E.J. E. - 53:18
Dane - 58:03
Chandler W. - 1:01:41
Brea W. 1:03:08

WOD- Charlotte

WOD- November 14, 2012
-optional-

-4 rounds: not timed
     -3x thrusters
     -6 KB swings
     -9 knees to elbows
     -rest 1 min. between each round

-Charlotte: 6 RFT
     -4 HSPU
     -7 pull ups
     -5 diamond push ups

Calen B. - 4:52

-Abs:
     -50 masons w/ 10#
     -1 marine (30)
     -1 min. plank w/ 10#

WOD - 6 Steps

WOD- November 13, 2012

-Warm up: 21-15-9
      -Double Unders
      -B-bench (low weight)

-Strength: B-bench 5 of 5

-Metcon: 6 RFT
     -18 Box jumps, 24" box
     -15 Toes to bar
     -12 Pull-ups

Calen B. - 17:56
Brea W. - 22:30
Chandler W. - 23:26
Allie T. - 25:05
Josh B. - 27:37
Jake J. - 14:23 (5 Rounds)
Murphy - 20:39 (5 Rounds)
Mac T. - 16:50 (4 Rounds) (7 Pullups)
Emily - 16:50 (4 Rounds)
Dane R. - 19:45 (4 Rounds)
Anders N. ---


-Metcon: 5 RFT
     -5 Ring Pushups (or 10 Normal pushups)
     -10 Kettle bell swings
     -20 Air squats
     -3 Pull ups

Josh B. - 6:49
Calen B. - 7:08
Mac T. - 7:44
Chandler W. - 8:10
Allie T. - 8:25
Murphy - 8:33
Brea W. - 8:40
Anders N. 10:00
Jake J. - 12:20
Emily - 12:38

-Core:
     -2 Marine (17)
     -Plank Series (1min left arm, 1 min normal, 1 min right arm)

-Run:
     -10x 50m sprint (starting position = lying down w/ stomach on the deck)

WOD- Filthy Fifty

WOD- November 12, 2012
-optional-

-Strength: push jerk 5 of 6

-Speed: Dot drill

Celan B. - 0:54

-Filthy fifty: 1 RFT
     -50 Box jump (24in)
     -50 Jumping pull-ups
     -50 Kettlebell swings
     -50 Walking lunge steps
     -50 Knees to elbows
     -50 Push press (45#)
     -50 Back extensions
     -50 Wall ball shots
     -50 Burpees
     -50 Double unders

Calen B. - 29:40
Josh B. - 31:03 (with coach)

-Abs: all w/ 10#
     -1 min. plank
     -1 marine (15)
     -50 flutters
     -51 masons

WOD - Mina Paige and Jessie are Lazy

WOD -  November 11, 2012

-Metcon: 8RFT
     -10 box jumps
     -7 HSPU
     -15 double unders
     -10 hand raise pushups
     -15 sit ups
     -15 crunches

Josh B. - 20:10
Calen B. - 16:50
Jessie S. - 30:00

-Row
     -2000m

Josh B. - 8:40
Jessie S. - 10:00

WOD- Abstract Skills

WOD- November 9, 2012

-Warm-up:
     -push jerk (light weight)

-Strength: push jerk 5 of 5

-Metcon: 4 RFT
     -14 swimmers
     -12 KB push ups
     -10 box jumps

Calen B. - 3:49
Josh B. - 5:26
Tristan - 5:26
Brea W. - 6:12
Chandler W. - 6:22
Austen H. - 6:26
Dane R. 6:51
Anders N. - 7:00
Sophie R. - 7:05
Allie T. 7:11

-Abstract Skills: practice the following exercises
     -HSPU
     -high box jumps
     -dot drill
     -double unders
     -various olympic lifts (light weight)
     -row

WOD - Aquatics Altered

WOD - November 8, 2012

-optional- 

Warm up

     -Row 2000m 

Josh B. - 8:27

-Metcon 10RFT

     -6 HSPU

     -10 box jumps

     -10 push ups

     -20 double unders

     -15 sit ups

     -15 swimmers

Josh B. - 28:48

Jessie S. - 28:52

-Abs

     -2 min plank (1 min middle 30 sec left 30 sec right)

WOD- Hunger

WOD- November 8, 2012
-optional-

-Strength: b-bench 5 of 6

-Speed: dot drill

Calen B. - 0:58

-Pyramid: 2-3-4-5-6-5-4-3-2 RFT
***Pyramid from 9/25/12 with Josh***
     -pull ups
     -push ups (+5)
     -dips
     -reverse push ups (+5)

Calen B. - 11:04

-Hunger: 3 RFT
     -10 HSPU
     -20 double unders

Calen B. - 3:02
Josh B. - 2:10
Jessie S. - 1:55

-Abs:
     -plank, side plank left, side plank right, plank, both sides again (1 min. each)
     -1 marine (16)

-Row:
     -10 min.

Hero WOD- CIA 7

WOD- November 7, 2012

-Warm-up: 21-15-9
     -double unders

-Hero WOD- TBD
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
 Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

-7 RFT
     -7 Handstand push-ups
     -7 Thruster
     -7 Knees to elbows
     -7 Deadlift
     -7 Burpees
     -7 Kettlebell swings
     -7 Pull-ups

Calen B. - 19:09 (injured knee; used light weight)
Murphy 24:00 (5 rounds)
Brea W. - 31:20
Sophie R. - 31:35
Anders N. - 32:42
Josh B. - 33:57
Chandler W. - 37:07
Jessie R. - 49:13
Allie T. - 49:13

WOD- Aquatic

WOD- November 6, 2012
-optional-

-Strength: push jerk 5 of 7

-Metcon: 6 RFT
     -6 HSPU
     -10 pull ups
     -10 push ups
     -20 double unders
     -15 sit ups
     -15 swimmers

Calen B. - 16:16

-Abs:
     -2 min. plank

-Stamina:
     -Row 10 min.

Fitness Test (Progression Test)

Fitness Test
Second test, November 5th, 2012

To be taken by every member when they join and incrementally every month on a Monday to track progress throughout the year. This is not a test in the sense that you have to do so much to join the club. THERE IS NO MINIMUM in other words. Everyone just needs to do their best.

Max push ups (without dropping a knee)
Max pull-ups (without letting go of the bar or using any assistance)
5 Rep Max, Bench Press (determine weight prior to attempting set)
Mile Run/Walk/Jog

 RESULTS NOW AVAILABLE HERE ***Results***

WOD - Catch up

WOD - November 3, 2012

-Warm up
      -Row 5000m (5K)

Josh B. - 25:02

-Metcon:
     -21 Double unders
     -7 Box jumps (36")
     -6 Wall ball shots

Josh B. - 13:54
Paige D. - 17:28
Jessie S. - 17:26

-Core:
     -50 ball sit ups
     -90 flutters
     -30 cross legs sit ups
     -1 Marine (20)

-Run:
      -Run 3/7's of mile
     -Walk 1/7th of mile
     -Run 3/7's of Mile

-Metcon (Ashes):
     -5 HSPU
     -10 weighted lunges
     -15 push ups

Josh B. - 7:00
Paige D. - 8:05
Jessie S. - 8:05

WOD- Cautious

WOD- November 2, 2012
-optional-

-Strength: push jerk 5 of 10

-Speed: dot drill

Calen B. - 0:57

-Metcon: 4 RFT
     -10 KB push ups
     -5 dips
     -8 burpees
     -10 pull ups

Calen B. - 7:54
Josh B. - 9:53

-Abs:
     -1 marine (25)

-Run:
     -3x 200m sprints w/ 30 sec. rest

Calen B. - 2:46
Josh B. - 1:58

-Abs:
     -plank series w/out drop (1 min.)