Archive for July, 2007

7/30/07 WOD

Tuesday, July 31st, 2007

A fun, quick WOD today.

21 15 9

Deadlift

Burpees

Wallball

Alpha=225, Big Dog=185, Pack=135, Pup=95

Names             Time    Prescription
Jeff                   8:17            Alpha                                      

Steve                9:40            Alpha              

Joe H               10:27            Alpha                                                              

Joe L                12:03            Alpha

Joe S                16:22            Alpha  

Matt                 17:08            Alpha

Brian                19:24            Alpha

Eric H              9:52            Big dog

Brett W            10:10            Big Dog

Ron                  10:31            Big Dog

Brett R             16:38            Big Dog

James S            20:13            Pack

Alaina               8:16            Pup

Theresa            8:22            Pup

Aita                  9:05            Pup

Sarah               10:27            Pup

Bill                   10:28            Pup

Angela              12:06            Pup

Debbie             13:35            Pup

Great job everyone.

joe-and-aita.jpg

Joe L and Aita after blitzing the workout!

7/27 and 7/28/07 WOD

Monday, July 30th, 2007

On Friday we decided to do “Murph”.  It consists of: 1 mile, 100 Pullups, 200 Pushups, 300 Squats, and 1 mile run.

Names             Time

Brett W            35:24              

Jeff                   35:32                                      

Vince               38:42              

Alaina               41:41                                                              

JT                    42:00

John                 46:22  

Brian                46:32

Joe S                55:21

Eric S               58:06

Ron                  37:15 (jumping pull-ups)

James T            47:07 (jumping pull-ups)

Matt                 63:10 (jumping pull-ups)

James S            70:31 (jumping pull-ups)     

Jami                 54:33 (Row, jumping pull-ups)

Debbie             29:52 (Smurph, jumping pull-ups)

Saturday we did Painstorm XXVII.  It was made up of 10,000lbs from floor to ceiling with whatever weighted implement you would like to use.  After the lifting of the implement to total 10,000lbs you must carry the implement 800 m.  The ladies did 7,000lbs on this exercise.

Names             Time

Jeff                   20:23                                      

Joe L                28:07              

Eric H              29:31                                                              

Brian                30:47

Angela              23:29  

Sarah S            24:29

Debbie             30:23

vince-john-matt-james.jpg

Vince, John, Matt and James after a good “Murph”

7/26/07 WOD

Friday, July 27th, 2007

We did Front Squats for load.

3x3x3x3x3x3x3

Names             Weight

Joe H               3×285             

Jeff                   3×265                                     

Vince               3×245                         

Joe S                3×245                                     

Brian                3×235

John                 3×235             

Jami                 3×235

Steve                3×205

Brett R             3×185

Drew                3×185

James S            3×165

JT                    3×135

Debbie             3×115

Dawn               3×115

Aita                  3×105

Alaina               3×105

Erin                  3×95

Bill                   3×70

7/25/07 WOD

Thursday, July 26th, 2007

We did “Simplicity III” today. 

400 M run

20 Hang Power Snatch (we were going to do a full snatch, BUT we struggled with our positioning, there were a few who did a full snatch and they know who they are…good job to them.)

5 Rounds for time

Big Dog=65lb, Pack=55lb, Pup=45lb

Names             Time            Prescription

Brett W            18:03            Big Dog                 

John                 20:57            Big Dog                                         

Joe H               21:49            Big Dog                             

Ron                  22:43            Big Dog                                         

Eric H              22:51            Big Dog

Bayan               23:43              Big Dog                                                     

Joe L                24:03            Big Dog                 

Drew                24:36            Big Dog                 

Joe S                25:04            Big Dog                 

Eric S               25:53            Big Dog

Aaron               28:21            Big Dog

Vince               28:33            Big Dog

Alaina               21:58            Pup

Julie                  28:25            Pup

Debbie             29:05            Pup

Sarah               29:51            Pup

Marilyn 36:36            Pup

Dawn               37:11            Pup

 

7/24/07 WOD

Wednesday, July 25th, 2007

First time in Indy CrossFit history that we had an option on the workout.  Today we could either do “Cindy” which is 5 pullups, 10 pushups, 15 squats as many rounds as you can do in 20 minutes, or we could choose “GI Jane” which is 100 burpee’s to jumping pullups for time.

Names             Rounds/Time            Workout

Vince               23                    Cindy              

Eric H              21 1/3              Cindy                                      

Julie                  21                    Cindy                          

Alaina               18 2/3              Cindy                                      

Brett                 17                    Cindy

Drew                14                    Cindy                                                  

Brian                13                    Cindy              

Theresa            18 1/3              Cindy (band pull-ups)            

Aita                  18 1/3              Cindy            (band pull-ups)                      

Angela              17 1/3              Cindy (band pull-ups)

Sarah               17                    Cindy            (band pull-ups)

Jami                 14                    Cindy (jumping pull-ups)

 
Jeff                   10:15               Jane                                        

Joe H               11:29               Jane                

Steve                15:42               Jane

Ron                  16:07               Jane

Matt                 16:44               Jane

Debbie             17:09               Jane

Joe S                18:07               Jane

Brett R             18:24               Jane

James S            20:32               Jane

JT                    24:07               Jane

7/23/07 WOD

Tuesday, July 24th, 2007

Pretty simple concept today, but a brutal WOD do to the weight.  Great job to everyone who stepped up in weight today.

3 rounds for time

600 M Run

25 Sumo Deadlift High Pull

15 Push Press

5 Thruster

Alpha=135lb, Big Dog=95lb, Pack=65lb, Pup=45lb

Names             Time                 Prescription

Jeff                   21:56               Alpha

Joe S                29:01               Alpha

Joe H               31:13               Alpha

Steve                20:09               Big Dog

Eric H              20:56               Big Dog

Vince               21:05               Big Dog

John                 21:44               Big Dog

Ron                  24:44               Big Dog

Brett W            25:12               Big Dog

Joe L                25:37               Big Dog

Matt                 25:44               Big Dog

Aaron               28:11               Big Dog

Brian                31:06               Big Dog

Eric S               31:20               Big Dog

Jami                 32:24               Big Dog

Shane               20:04               Pack

Julie                  20:37               Pack

JT                    23:55               Pack

Brett R             27:49               Pack

Alaina               28:41               Pack

Marilyn 29:15               Pack

Angela              30:27               Pack

James S            33:26               Pack

Debbie             35:03               Pack

Noel                 43:18               Pack

Theresa            21:44               Pup

Tonya               25:14               Pup

Sarah               28:37               Pup

7/23/07 Tabata WOD

Monday, July 23rd, 2007

I will have scores and info up shortly.  Some huge numbers on this one.  I will post a pix to give you an idea of how many people were here for this.

group-class.jpg

Tabata Pushup

1 Min Rest

Tabata Situp

1 Min Rest

Tabata Squat

1 min Rest

Tabata Wallball

1 min Rest

Tabata Box Jump

Names             Score  

Joe H               73

Jeff                   70

Brett                 66

Vince               59

Ron                  59

Tonya               58

Theresa            58

Aita                  58

Alaina               57

Drew                52

John                 51

Angela              50

Aaron               44

Marilyn            44

Joe L                44

Joe S                43

Bill                   41

Brett R             41

JT                    41

Dawn               40

Christina            39

James S            34

Matt                 32

Noel                 32

7/19/07 CFT

Friday, July 20th, 2007

CrossFit Total today. Some HUGE numbers from everyone.  Lots of weight pushed and some new PR’s (personal records) set.

Names             Squat                Press               Deadlift            CFT
Joe H               405                  205                  425                  1035

Joe S                315                  185                  365                  865

Brian S            275                  125                  395                  795                 

Vince               305                  150                  335                  790

John                 275                  165                  345                  785     

Eric S               305                  155                  325                  785                 

Aaron               265                  165                  315                  745                             

Shane               275                  120                  325                  720                 

Matt M            225                  155                  325                  705                 

Joe L                300                  NL                   315                  615                 

James S            225                  125                  255                  605     

Dawn               145                  110                  255                  510

                 

JT                    155                  115                  225                  495                 

Steve                NL                   135                  345                  480

Erin                  135                  75                    185                  395                 

Alaina               115                  75                    185                  375                 

Marilyn            115                  65                    185                  365                 

Debbie             115                  75                    155                  345

Theresa                      85                        65                            155                        305

eric-h.jpg

Eric H after the suffering

Suffer on Saturday

Thursday, July 19th, 2007

We will NOT have a SOS this Saturday, July 20.  Jeff will be in Chatham, IL., representing SHOK Fitness is the Chatham Highland Games.  FYI, if any of our members would like to be sponsored by SHOK for future competitions please talk to Jeff.  Currently, we have two sponsored athletes.  Joe Lawson who is going to be climbing in Russia in just a couple of weeks and Jeff who likes to throw weights around a field.  Check out Joe’s site www.expeditionhope.org.

 

7/18/07 WOD

Thursday, July 19th, 2007

We did a workout entitled “Simplicity II”.

5 Rounds for time

200 M Row

20 Power Cleans

Big Dog=95lb, Pack=65lb, Pup=45lb

Names             Time                 Prescription    
Jeff                   10:14               BD

Joe H               12:23               BD

Steve                12:37               BD                  

Matt M            14:51               BD

Vince               15:31               BD      

Brett W            16:24               BD                  

Eric H              16:29               BD                              

Drew                16:41               BD                  

Joe S                17:06               BD                  

Eric S               18:34               BD                  

Ron                  18:35               BD      

Brian                18:53               BD                  

Shane               19:35               BD                  

Aaron               16:03               Pack

Brett R             17:08               Pack               

Angela              17:31               Pack               

Alaina               18:58               Pack               

James S            21:38               Pack

Noel                 23:00               Pack

Debbie              23:12              Pack

Dawn               32:35               Pack

Tonya               17:48               Pup

Christina            21:07               Pup (4 rounds)

Bill                   10:07               Pup (3 rounds)

I should have some pix up later.