Archive for June, 2007

6/14/07 WOD

Friday, June 15th, 2007

Front Squat for Load

5x5x3x3x3x1x1

Matt 175lb

Marilyn 105

Dawn 135

Vince 225

Mark 135

Brett 195

Jami 250

Joe S 225

John 225

Angela 115

Jay 205

Brian 205

Eric 205

Drew 135

Joe H 295

Alaina 95

Laura 140

Great job gang, I like the way we are progressing in our strength levels.

 

6/13/07 WOD

Thursday, June 14th, 2007

A hot one in Indy today…so we decided to work extra hard.  We did “Bad Angie”

600 M Run

60 Pushups

600 M Run

60 Squats

600 M Run

60 Pullups

600 M Run

60 Situps

For time

Vince 20:39 (RX’d)

John 26:42

Steve 28:06

Dawn 32:20

Andrew 27:16

Eric 19:32

Jeff 20:06 (RX’d)

Alaina 24:15

Joe 22:26 (RX’d)

Laura 27:17

Debbie 31:30

Great job group, especially since it was over 90 degrees today.

6/12/07 WOD

Wednesday, June 13th, 2007

We did “Frelen” today.  Fun WOD to do.

21 15 9

95lb Thruster

Pullups

55lb Kettlebell Swing

400 M Run

Mark 27:49

Vince 18:08 (RX’d)

Aaron 18:44

John 22:42 (RX’d)

Jeff 12:21 (RX’d)

Becky 16:11

Joe S 17:06

Jami 21:53

Angela 17:08

Aita 15:29

Alaina 15:44

Debbie 18:14

Great job group.

alaina2.jpg

6/11/07 WOD

Tuesday, June 12th, 2007

8 95lb Thruster

12 Ring Pushups

16 20lb Wallball

As many rounds that can be done in 20 minutes.

Angela 6 2/3, Eric 8 2/3 (RX’d), Alaina 5 2/3, Debbie 6 1/3, Becky 6, Dawn 4, Jami 5 (RX’d), Aaron 5 2/3, Joe S 6 2/3, Brett 5 1/3, Jeff 8 2/3 (RX’d), Steve 6 2/3 (RX’d), Matt K 2, Mark 3, Marilyn 6, Aita 8.  Great job to everyone, that was a tough workout.  Also, great job to everyone who went up in weight today, keep pushing yourself.

6/8/07 WOD

Monday, June 11th, 2007

We did a modified Fight Gone Bad today.  5 rounds for score.  Every rep and calories was equal to 1 point.  We took the highest and lowest score and divided by 2 to get the total.

Becky 53.5

Vince 69.5

Steve 78.5

Angela 61.5

Aaron 51 (3 rds.)

Joe S. 65

John 75.5

Marilyn 66.5

Alaina 80.5

Matt K 69.5 (2 rds.)

Andrew 73.5 (3 rds.)

Eric 71

Aita 59.5 (3 rds.)

Debbie 71

Great job to everyone.

6/7/07 WOD

Friday, June 8th, 2007

We worked on our Snatch today.  Mainly stressed technique and trying to perfect the second pull of the movement.  As we get better we will handle load.  By the way, if you don’t know what a snatch is, you better get your ass into SHOK Fitness to find out!

6/6/07 WOD

Thursday, June 7th, 2007

A good workout today.  We mixed a little run and row in.

1600 M Run

50 Pushups

50 Wallball

1600 M Row

50 Pushups

50 Wallball

For time

Ben 36:02

Vince 21:32

Aaron 32:00

Eric 22:55

Angela 28:10

Jeff 19:51

Steve 24:12

Joe S 32:25

Becky 33:09

Dawn 39:15

Drew 35:36

Debbie 36:36

Alaina 24:21

Joe H 23:00

Good job to everyone, including the person who met “Pukie” yesterday (you know who you are!)

drew.jpg

Drew getting ready for some pain.

6/05/07 WOD

Wednesday, June 6th, 2007

A nice little workout.

7 Sumo Deadlift High Pull (75lbs.)

9 Burpees

11 Dips

As many rounds as you can do in 20 Minutes.

Vince 10 1/3 (as RX’d), Brett 6 2/3 (as RX’d), John 8 (as RX’d), Jami 7 1/3, Joe S. 7, Vicki 6, Eric 12 1/3 (as RX’d), Angela 8 2/3, Laura 7, Bayan 5 (as RX’d), Andrew 4 2/3, Ben 9 1/3, Alaina 10, Joe 11 1/3 (as RX’d), Debbie 8. 

Great job to everyone. 

ben-alaina-debbie-joe.jpg

6/4/07 WOD

Tuesday, June 5th, 2007

5 Rounds for Time

500 M Row

15 Squats (135lbs)

15 Box Jumps

15 Push Press (75lbs)

Debbie 31:55, Vince 29:17 (as RX’d), Marilyn 34:26, Jeff 22:37 (as RX’d), John 26:48 (as RX’d), Dawn 41:53, Becky 40:00, Eric 24:38 (as RX’d), Alaina 27:20, Joe 23:56 (as RX’d), Aita 2 rounds, Aaron 2 rounds, Andrew 3 rounds.  Great job to everyone.  Keep pushing weight and intensity.

6/1 and 6/2/07 WOD’s

Monday, June 4th, 2007

6/1

15 12 9

Hang Clean to Thruster (115lb)

Burpee to pullup

Jump to muscle-up

Steve 17:31 (as RX’d), Marilyn 12:41, John 13:37, Joe S 18:50, Eric 12:09, Alaina 10:53, Jeff 12:41 (as RX’d), Joe H 13:26 (as RX’d).

6/2

We decided to continue our Hero’s workouts for Suffer on Saturday.  We did “Daniel” today.

50 Pullups

400 M Run

21 Thrusters (95lb)

800 M Run

21 Thrusters (95lb)

400 M run

50 Pullups

For Time

Jeff 17:21 (as RX’d), Joe 20:35 (as RX’d), Angela 19:00, Eric 18:55, Ben 22:20, Dawn 21:56, Marilyn 19:17.  Great job group.