Archive for May, 2007

5/15/07 WOD

Wednesday, May 16th, 2007

A fun one.  Rounds in 20 minutes.

As RX’d

6 95lb Thrusters

9 Ring Pushups

12 Jumping Pullups

Marilyn 8 rds., Jami (as RX’d) 9 rds., Rick 8 rds., Laura 9 1/3 rds., Dawn 7 1/3 rds., Vince 10 rds., Bayan 10 1/3 rds., Debbie 9 2/3 rds., Joe (as RX’d) 15 rds., Alaina 9 1/3 rds., Jeff (as RX’d) 14 2/3 rds.

Great job gang!

alaina.jpg

Alaina after a fun workout.

5/14/07 WOD

Tuesday, May 15th, 2007

21 15 9

As RX’d

225lb Deadlift

Burpees

20lb Wallball

Dawn 31:23, Rick 29:51, Steve 16:56, Jeff (as RX’d) 15:27, Alaina 1.5 rounds, Jami 26:30, Marilyn 27:19, Joe (as RX’d) 16:33, Shane 17:50, Debbie 24:51.

Good job to everyone, especially our newbies who kicked some butt.

5/11/07 and 5/12/07 WOD’s

Monday, May 14th, 2007

Friday WOD.  Stole this from the www.crossfit.com website. 

As prescribed

135 lb Thruster

50 lb weighted pullup

7 reps, 20 mins for rounds

Vince 10 rounds

Laura 11 rounds

Joe 7 rounds as RX’d

Jeff 7 rounds as RX’d

Justin 5 rounds

Suffer on Saturday

Modified “Michael”

3 rounds for time

As prescribed

800

50 reps 35 lb Kettlebell Swing 

50 reps 10 lb weighted situp

Jeff 23:49 as RX’d

Joe 25:17 as RX’d

Rick 27:54 (first workout at SHOK Fitness)

 joe-rick-jeff.jpg

5/10/07 WOD

Friday, May 11th, 2007

Overhead Press for load

3x3x3x3x3x3x3

Jami 3×145, Jeff 3×175, Laura 3×65, Steve 3×120, Dawn 3×80, Joe 3×165, Debbie 3×55.  Good job group.  Let’s keep working on building strength.

I believe we are going to go out to the Franklin Central track tomorrow for Suffer on Saturday.  If anyone would like to join us please come by around 8:45 am at FC Track.  If the weather cooperates we will do one of the Heroe’s workouts tomorrow. 

5/9/07 WOD

Thursday, May 10th, 2007

Decided to do a little running today.

10K

Laura 56:22, Jeff 41:29, Joe 54:34, Shane 46:55, Dawn (5K) 31:42, Debbie (5K) 35:49, Steve 47:07. 
Great job to everyone.  I know for many that was the furthest they have run. 

steve.jpg

Steve after a successful 10K.

5/8/07 WOD

Wednesday, May 9th, 2007

Short and sweet.

21 15 9

Hang Power Clean

Dumbbell Swing

Ring Pushups

For time

and…1000 M Row for time

Steve 10:36, 4:26; Jeff 7:09, 3:32; Dawn 16:22, 5:26; Shane 9:58, 4:28; Joe 5:18, 3:57; Justin 7:06, 4:16; Debbie 11:56, 5:06.  Great job group.

justin-and-joe.jpg

5/7/07 WOD

Tuesday, May 8th, 2007

Kind of a sick one…

5 Rounds for time

18 Sumo Deadlift High Pulls

18 Dips

18 Pullups

18 Box Jumps

Steve 21:57

Jami 27:55

Laura 3 rounds 14:56

Joe as RX’d 20:47

Jeff as RX’d 21:04

Justin as RX’d 28:16

Debbie 29:33

Great job gang.  I should have my camera working shortly, sorry for the lack of pix.

 

5/4/07 and 5/5/07 WOD

Monday, May 7th, 2007

Tried the CrossFit WOD of 15 Thrusters and 21 Jumping Pullups for rounds in 20 minutes.

Jeff 11 rounds, Bayan 7 rounds.  Really a sick workout.

Suffer on Saturday…big fun!

50 Deadlift

75 Ring Pushups

100 Wall Ball

125 Situps

Jeff 20:14, Jami 29:12, Dawn 33:07.  First time for Jami and Dawn at a Suffer on Saturday.  Great job!

5/3/07 WOD

Friday, May 4th, 2007

Working on our Overhead Squats.  Sounds easy but it is pretty brutal.

3x3x3x3x3x3x3

For load

Steve 95×3, Jeff 105×3, Dawn 60×3, Shane 115×3, Joe 185×3.  Good job gang, we will continue to work on the OHS.

 

5/2/07 WOD

Thursday, May 3rd, 2007

Some sprints today.

200 400 600

Took the lowest time out of 3 runs for each.

            200     400     600

Jami      1:12   1:58    3:58

Dawn    1:10    1:58    3:58

Steve      :43    1:11    2:14

Jeff         :39    1:04    2:01

Joe         :39    1:14    2:54

Great job running gang.  We will continue to work on our running.