Thursday, April 30, 2015 from CGB

Nomenclature

Strength: deadlift
     - 5 sets of 15 reps
Calen: 225#

That is the hardest deadlift workout I've ever done. Awesome.

6 Rounds: not timed
     - 5 clap pull ups
     - 10 ball slams w/ 10#

3 Rounds: not timed
     - 30 seconds of rope slams
     - 10 declined sit ups w/ 15#

Thursday, April 30th, 2015 JTB

8:00 AM

A lot of these AM session I am working out alone and I really am not good at staying to a set schedule by myself. I just end up doing random sets like today.

Strength: Squat Snatch

Strength: Squat/Pw. Clean and Jerks

8:30 PM

Chest
   - Incline bench press
   - Flat dumbbell press
   - Dips

Wednesday, April 29, 2015 from CGB

Air Raid

5 RFT:
     - 5 HSPU
     - 25 double unders

Calen: 4:07

4 RFT:
     - 25 push ups
     - 10 GHD sit ups

Calen: 6:54

Wednesday, April 29th, 2015 JTB

4:00 PM

Metcon:

"Viking Gone Bad": 3 Rounds, 1 Min at each station score is total # of reps
   - Wall ball @ 20#
   - KB swings @ 43#
   - Push press @ 95#
   - Box jumps
   - Hand Release push ups
   - Rest

Josh: 390 reps
Anthony: 400 reps

Tuesday, April 28th, 2015 JTB

(I am way to lazy to write the random things I did, plus I don't know them all)

8:00 AM

Power Clean: Triples 1 from floor 2 from hip
Power Snatch: Triples 1 from floor 2 from hip

4:30 PM

Arms

Tuesday, April 28, 2015 from CGB

The Official Team

Strength: cleans

  Calen's weights and reps:

     Power: 115 (3)     Hang: warm up

                125 (4)              125 (4)
                135 (4)              135 (4)

                145 (4)              145 (4)
                155 (4)              155 (4)

                165 (3)              165 (2)
                175 (3)              175 (1)

                185 (3)
                195 (2)

                205 (1)
                215 (1)
                225 (1)
                235 (FAIL)
                235 (FAIL)

Pull ups:
      - 20 - 15 - 10 - 5

Monday, April 27th, 2015 JTB

4:00 PM 
(Viking Fit Programming)
Strength: 3 rep max back squat
Josh: 255#

Strength: 3 rep max dead lift
Josh: 335#

9:00 PM
Chest

Dumbbell Bench
Flat Barbell Bench
Incline Barbell Bench
Weighted Push ups
110 Dips

Monday, April 27, 2015 from CGB

Death of the Pharaoh

Strength: bench press
  - Work up to 3 rep max
     Calen: 115 (10) - 135 (10) - 155 (5) - 175 (5) - 185 (3) - 195 (3)
     Britton: 115 (10) - 135 (10) - 155 (5) - 175 (5) - 185 (3) - 195 (2)

  - 3 rounds of 5 reps
     Calen: 155 - 165 - 175
     Britton: 155 -165 -175

Count Down: 30 - 25 - 20 - 15 - 10 - 5 reps for time
     - sit ups
     - push ups
     - air squats
Calen: 7:53
Britton: 7:42

Sunday, April 26th, 2015 JTB

3:00 PM

Metcon: 12 min emom
   - 1 Front squat per number of minutes (1 min = 1 squat, 2 min = 2 squats)

Cash out: 3 min emom
    - 2 front squat per number of minutes  (1 min = 2 squat, 2 min = 4 squats)

Josh: 135# and 185#

Saturday, April 25th, 2015 JTB

11:00 AM

300 meter lunges

Metcon: 1 round for partner time (split work)
   - 50 Clean and Jerk @ 115#
   - 100 Pull ups

Friday, April 24th, 2015 JTB

4:00 PM

Metcon: Decreasing Pyramid
30-25-20-15-10-5

    - sit ups
    - push up
    - air squats

6:30 PM

Arms

Thursday, April 23, 2015 JTB

8:00 AM 

Still sick today but I hit a good workout this morning, mucho triples.

Power Clean
9 x 3

Josh: 135 - 135 - 135 - 185 - 185 - 185 - 205 - 205 - 185

Power Snatch
10 x 3

Josh: 115 - 115 - 115 - 135 - 135 - 135 - 145 - 145 - 155(2) - 155

Hang Power Snatch
5 x 3

Josh: All at 135

Tuesday, April 21, 2015 from CGB

Frozen Care Package

I have missed a few days of workouts because of finals. Now I am recovering from a cold.

Strength: cleans

  Calen's weights and reps:

     Power: 135 (5)    Hang: 135 (4)

                155 (5)              155 (2)

                155 (5)              155 (2)

                155 (5)              155 (2)
                175 (5)              175 (FAILED)
                195 (3)
                195 (2)

Tuesday, April 21st, 2015 JTB

So I admit I have a problem, I go for one rep maxs far to often and I think that it is inhibiting my strength. Recently, this morning, I began a new ideology. Build strength don't test it. So I won't be maxing anything until the end of the quarter, nothing less then three reps.

8:00 AM

Squat Snatches
14 x 3 (Didn't realize I did so many sets)

Josh: 95 - 135 - 135 - 115 - 115 - 95 - 95 - 115 - 115 - 125 - 125 - 135 - 135 - 125

Jerks
6 x 3

Josh: 115 - 135 - 135 - 135 - 185 - 185

Monday, April 20th, 2015 JTB

My programming today.

4:00 PM

9:30 PM

Chest and Back (3 x high reps for all movements)

   - bench

   - incline dumbbell press 

   - flys

   - dead lift

   - t-bar rows

Pull ups 2-4-6-8-10-8-6-4-2

Saturday, April 18th, 2015 JTB

10:00 AM

Metcon: Chipper
   - 200 m run
   - 50 KB swings
   - 50 box jumps
   - 400 m run
   - 50 deadlift
   - 50 ball slams
   - 600 m run
   - 50 toes to bar
   - 50 wall balls

Josh: hard.

11:00 AM

Snatch:
Heavy singles for 30 min no set pattern
Josh: Up to 155#

Cleans:
Heavy singles for 20 min no set pattern
Josh: Up to 225#

Power Clean and Jerk: 

Heavy singles for 10 min no set pattern

Josh: Up to 225#

Friday, April 17th, 2015 JTB

12:00 PM

Conditioning 1: 4 rounds
   - farmers walks 80m
   - 10 ring dips

Conditioning 2: 2 rounds
   - sled pushes 80m
   - banded sprints 80m

4:00 PM

Conditioning 1: 4 rounds
   - pinch walks 80m
   - 12 ring dips

Conditioning 2: 4 rounds
   - sled pushes 80m
   - banded sprints 80m

9:00 PM 

Arms.

Thursday, April 16th, 2015 JTB

Today was a battle of wills and I think I lost.

8:00 AM

Strength: Power Snatch, Power Clean
   - From the floor
   - From blocks
   - From higher blocks

(I don't know what I did other then throw some weight around.

8:30 PM

Warm up Row 60 Cal

Strength: Dumbbell press
8-8-8-8-8-8

Auxiliary Lifts
   - strict press 6 x 8
   - seated rows 6 x 8
   - t-bar rows 6 x 8

Wednesday, April 15th. 2015 JTB

4:00 PM

*Make sure you shoulders are losey goosey before this.*

Metcon: 6 Rounds "you go I go"

   - 30 KB @ 52#

   - 20 wall ball @ 20#

   - 10 HSPU

   - 400m run

3 Rounds per partner.

9:30 PM

Strength: Front Squat
10 - 10 - 10 - 10 - 10

All at 135#

Jump Immediately into a 6 min EMOM
   - 1 rep at 90%

Strength: Deadlift
5 - 5 - 5 - 5 - 5

Josh: 225# - 225# - 225# - 275# - 275#

Lunges 400m 

Wednesday, April 15, 2015 from CGB

Grapes of Wrath

Strength: cleans
     - EMOM: 10 min.
          - 1st 5 min. = 2 reps/min.
          - 2nd 5 min. = 1 rep/min.
  Calen: 195#

     - Countdown:
          - For every 1 power rep, complete 2 hang reps
  Calen: 175(1-2) - 155(2-4) - 155(2-4) - 135(3-6) - 115(4-8)

HSPU:
     - 5 x 5
     - 3 x max
  Calen: 13 - 12 - 8

Tuesday, April 14, 2015 from CGB

Gold Diggers

Strength: knee press
  Calen: 85(10) - 85(6) - 105(6) - 105(6) - 105(6) - 105(6) - 105(6) - 125(2)

7 RFT:
     - 10 pull ups
     - 10 weight sit ups w/ 10#
  Calen: 6:56

I am not feeling the best today. Had a headache the whole time. I got the pull ups unbroken. The last 4 rounds were pretty tough.

Tuesday, April 14th, 2015 JTB

8:00 AM

Strength: 15 Min EMOM (5 Min at 80%, 85%, 90%)
Full Snatch
Full Cleans

Josh: 135 - 140 - 145 plus singles of 155 & 165
Josh: 185 - 205 - 215 (Last 5 reps were more like 10min.)


6:00 PM

I wasn't going to write what I did this afternoon in but if I'm fully committing to blog I am going to put everything that I do (excluding warm ups) on here. Even if it's curl bro time. Bodybuilding has gotten old very fast as well. Just fyi but I am going to stick to the program for at least 4 weeks, we are at week 3.

Arms (was really bored and tired during this)

   - 4 x 1 of cable curls
        1 set is
      - 7 half curls from the bottom
      - 7 half curls from the top
      - 7 full curls
   - Tricep extensions 4 x 10
   - 4 x 8 hammer curls

Monday, April 13th, 2015 JTB

4:00 PM

Strength: Deadlift
5-5-5-5-5

Josh: 245 - 245 - 245 - 275 - 275

Metcon: 8min AMRAP
   - 8 push jerk @ 95#
   - 8 over bar burpees

Josh: 6 Rounds

9:00 PM

AMRAP: 5 min.
     - 20 ring dips
     - 20 push ups
     - 20 sit ups
     - 5 burpees
     - Every 130 reps completed w/in 5 min. = add 5 more min.

Josh: 199 reps

Strength: 7 x 7 Bench Press

Josh: All @ 135#

Monday, April 13, 2015 from CGB

Archaic II Altered

Strength: deadlift 5 x 15
  Calen: 215#

AMRAP: 5 min.
     - 20 ring dips
     - 20 push ups
     - 20 sit ups
     - 5 burpees
     - Every 130 reps completed w/in 5 min. = add 5 more min.
  Calen: 216 reps
Repeat of Archaic from 4/17/13. So I am pretty disappointed because I beat my old rep number by ONE rep. And that was two years ago... Clearly I haven't been doing many ring dips or push ups. Hah, wake up call. However, I must consider the deadlift beforehand. That sucked and made my forearms tired.

Core:
     - marine (20)
     - 2 min. plank

Saturday, April 11th, 2015 JTB

10:00 AM

Metcon: 3 Rounds
   - 50 double unders
   - 40 lunges (total)
   - 30 burpees
   - 20 wall balls @ 20#
   - 10 kb Step ups @ 53#

11:00 AM

Strength: OHS Tried to find max
Failed at 185 over and over and over.

Strength: Clean and Jerk
5 Rounds
   - 3 Squats cleans
   - 2 Split Jerks

Josh: All @ 185#

6:00 PM

Strength: Back Squat
3 Rounds
   - 3 reps

Josh: All @ 225#

( Today I essential felt like I was a walking around rag)

Saturday, April 11, 2015 from CGB

Kiss of Death

I felt pretty tired today. I haven't had 100% of my energy for the past few days.

Strength:
     - Strict Press
  Calen => 85(19) - 85(12) - 105(5) - 125(2)
     - 3 Strict Press + 10 Push Press (no rest between 3 and 10)
  Calen => 105#

Strength: snatch

  Calen's weights and reps:

     Power: 85  (4)     Hang: 85 (4)

                105 (4)              105 (2)

                125 (3)

                135 (1)

                115 (4)

                115 (4)
                115 (2)

AMRAP: 15 min.
     - 40 double unders
     - 15 toes to rings
     - 10 SDHP
  Calen: 4 Rounds + 3 t2r @ 105#

Friday, April 10th, 2015 JTB

4:00 PM

Strength: 3 Strict Press to 5 Push Press 

5 Rounds

Metcon: 12 min AMRAP

   - 200m run

   - 15 kb swings @ 52#

   - 10 pull ups 

Josh: 4 Rounds 

Stamina: 15 min EMOM, alternate movements

   - 12 burpees

   - 12 lunges @ 40#

   - 12 T2B

   - 12 kb swings @ 40#

   - 12 wall balls @ 20#

6:00 PM

Arms

Cable curls 5 x 21

Tricep Kickbacks 4 x 8 

Bent bar curls 4 x 6 (I felt ashamed haha)

Dips 7 x 7

Friday, April 10, 2015 from CGB

I'm Honored

Strength: cleans

  Calen's weights and reps:

     Power: 115 (4)     Hang: 115 (4)

                135 (4)               135 (3)

                155 (4)               155 (2)

                175 (3)               175 (1)

                195 (4)

                215 (1)

5 RFT:

     - 5 cleans @ 125#

     - 30m farmer carry w/ 35# plate per arm

     - 5 ring muscle ups

     - 30m farmer carry w/ 35# plate per arm

Calen => 20:24

Thursday, April 9th, 2015 JTB

8:00 AM

Power Cleans: Hang or from the floor
3-3-3-3-3-3-2-3

Josh: 135# - 155# - 165# - 185# - 185# - 205# - 215# - 185#

Power Snatch: From the floor
2-2-2-2-2-2-2-2-2

Josh: 95# - 135# - 135# - 135# - 135# - 135# - 135# - 135# - 135#

8:30 PM

Chest

Bench Press
15-8-6-4-2

Josh: 135# up to 205#

Push ups with plates 5 rounds of (5-5-5)

Josh: 35# - 45# - 50# - 55# - 55#

Back

Seated wide rows 12-10-8-6
Pull ups 5 x 5
Landmines 12-18-8-8

Wednesday, April 8, 2015 CGB

15.4 Modified

The original 15.4 workout has 3 cleans and goes up by 3 every rounds. It also has the weight at 185# for cleans. However, because of limited resources, I cannot achieve the 185# weight. I can only increase by 20#s and so I am stuck with either 175# or 195#. That is the reason I am working with multiples of 4, and thus performing a modified 15.4.

AMRAP: 8 min.
     - 3 HSPU
     - 4 cleans
     - 6 HSPU
     - 4 cleans
     - 9 HSPU
     - 4 cleans
     - 12 HSPU
     - 8 cleans
     - 15 HSPU
     - 8 cleans
     - 18 HSPU
     - 8 cleans
     - 21 HSPU
     - 12 cleans
     - etc, adding 3 HSPU per round, and adding 4 cleans every 3 rounds

Calen =>  3 Rounds and 5 cleans @ 175#

Pull ups:
     - Pyramid
          5-8-11-14-17-14-11-8-5
     - 5 x 5

15.4 Modified

Wednesday, April 8th, 2015 JTB

4:00PM

Strength: Front Squat (First rep from the floor)
6-6-6-6-6

Josh all @ 135#

Metcon: 12 min partner Amrap
   - 10 step up with wall ball (5 each leg)
   - run 15m with wall ball
   - 10 wall balls @ 20#
   - run 15m with wall ball

Josh and Anthony 14 rounds + 12 reps

Cash out: Front Squat
3-3-3

Josh all @ 135#

9:30 PM
Legs

Front squat
6-6-5-4-4-2-1

Josh: 135# - 135# - 155# - 185# - 205# - 225# - 235#(PR)

Lunges 150m
RDL 4 x 5 @ 185#

Tuesday, April 7th, 2015 JTB

First day Olympic lifting this quarter, so I set some numbers for the rest of the quarter to work off.

8AM
Full Snatch: work up to heavy single
3-2-2-1-1-1-1

Josh 135#-145#-155#-165#(PR Match)- Missed (165#-165#-165#)

Full Clean: work up to heavy single
3-3-2-2-1-1-1

Josh 135#-165#-185#-205#-215#-225#-235#(PR)

Split Jerk: Heavy working sets
3-3-2-2

Josh 135#-155#-175#-185#

9:30 PM
Arms (yes I did arms and it was hard. I did them on a day after a 235# squat clean so no ragretz.)

Dips
2-3-4-5-6-7-8-9-10

All movements done 4 sets of 8-10
   - tricep extensions
   - skull crushers
   - bicep curl
   - bicep curl variation

Core
   - 1 Marine (20)
   - 5 x 10 mock GHD sit ups

Monday, April 6th, 2015 JTB

4:00pm
Warm up
   - 200m jog
   - full body stretches
   - 10 burpees

Mini Strength
   - 3 x 10 pull ups
   - 3 x 10 push ups

Metcon: 20 min partner AMRAP
   - 5 burpees
   - 10 slam balls @ 30#
   - 15 double unders

Josh and Anthony: roughly 36 total rounds

10:00pm
Back

   - 5 x 5 pull ups
   - 4 x 10 lat pull downs
   - 4 x 10 seated rows
   - 4 x 8 single arm dumbbell rows

Pyramid pull ups

2-4-6-8-10-8-6-4-2

Easy Day

Strength Back Squat: 10 - 10 - 5 - 10 - 10

20 Min AMRAP:
-5 dips
-5 jump squats
-10 situps

Core of 30 mason twists and 30 penguins

Stretch

Monday, April 6, 2015 CGB

Wack and Goals

I'm trying to improve my HSPU and push ups. Weighted sit ups are bomb for the core. The air squats were not hard, but it gave my arms a rest between movements. I didn't move that fast because the HSPU and push ups slowed me down. My goal was to get them as unbroken as possible.

Strength: deadlift pyramid 10-15-20-15-10

  Calen's weight = 215#

5 RFT:

     - 8 HSPU

     - 20 deficit push ups

     - 10 weighted sit ups w/ 10#

     - 20 air squats

  Calen => 18:00

Core:

     - 2 min. plank

     - 100 flutters

Saturday, April 5, 2015 and Tribute CGB

Unredeemable and MNCC Tribute

This workout was originally found in Britton Buford's workout record book. It may have come from SealFit.com initially, but it is unclear. Regardless, this workout is awesome.

Unredeemable: 5 RFT
     - 5 HSPU
     - 10 jump lunges per leg
     - 15 air squats
     - 10 pull ups
     - 5 burpees

You can add a strength beforehand and a core afterwards if you want, but the metcon alone will destroy you just fine.

Calen's total WOD:
     Strength: deadlift 5 rounds of 10 reps @ 215#
     Metcon: Unredeemable => 8:18
     Core: Pacquio Abs

TRIBUTE TO MNCC:
As a side note, I am currently in an art class at BYU. I have a website where I post my artwork. A link to it is found on the last page of this blog: http://artcgb.blogspot.com/.One of my recent projects was developed using this website: MNCC Reborn is its name. It was complex, but here is a summary of the artistic process: I rolled various combinations of dice to determine a year, month, and day between 2012 and 2014 (the years the club was running with the Oligarchy in high school). I then chose the first movement of that particular day's workout. I did this 20 times, then categorized them according to the movements (cleans and deadlift, cardio, pull ups and push ups, bench, squat, Final Word). I chose images that the name of each workout made me think of. Then I created a 5 x 4 grid, assigning a background color for each of the six categories, and arranged them in diagonal lines (the Hero WODs have a gold background). Finally, I added blue diagonal lines to the WODs which had comments on the blog post. There was a little more to it, but that is the basic process. It makes more sense when you look at the art piece itself, haha.

A Sample Workout from Chandler

Strength:  Bench Press
Reps: 10 - 10 - (3 to 5) - 10 - 10
Weight for Chandler last attempted: 135 - 135 - 170 - 135 - 135

Pyramid from 1 to 11 and down:
- Pullups
- Cherry Pickers (double count) x 2 until round 10 on the way up, Sit ups x2 on round 11, and double count flutter kicks x2 from round 10 down
- Dips
- Goblet Squats x2 (weight for Chandler was 55#)

Run 2 laps on a 5.5 laps = 1 mile track (total distance of roughly 600 m)

1 marine of 20

Stretch

Saturday, April 4th, 2015 JTB

This is a tentative re-entry into the fitness blogging world in the hopes that we (the three original workout club presidents) can stay up to date on each others fitness on a regular basis. I invite you and any other readers to join us in following our fitness goals together once again even though we are separated. - Josh 

P.S. I'm trying a mix of body building with an bias on Crossfit style workouts over the next quarter. Lets see how this goes!!

Workout Focus: Legs

Main Lift

Back Squat: 10-6-3-3-3-2-2-1-1-1-3-10

- Josh 135-185-225-225-225-245-255-265-275-285PR-225-135

Auxiliary Movements

- 300 m walking lunges

- 4 x 8 leg extensions

- 3 x 10 Romanian dead lifts