Archive for July, 2007

Indy CrossFit on Vacay

Wednesday, July 18th, 2007

We have had a few members go on Vacation and while they were away we missed them greatly, however, they still managed to get some work done.  Here is a pix of John doing work on the beach in South Carolina with his SHOK Fitness shirt on.  Go on vacation, do some work, put on a shirt, and get your picture on the site.

john-on-vacay.jpg

 

7/17/07 WOD

Wednesday, July 18th, 2007

Short, sweet and to the point.

21 15 9

Deadlift

Wallball

Double Unders

Alpha=225lb, Big Dog=185lb, Pack=135lb, Pup=65lb.

Names             Time                 Prescription    
Joe H               5:53                 Alpha

John                 8:32                 Alpha

Joe S                11:40               Alpha/single jump rope            

Aaron               12:36               BD

Brett W            13:15               BD      

Vince               6:24                 BD/single jump rope                

Eric H              8:47                 BD/single jump rope                            

Brian                9:37                 BD/single jump rope                

Matt M            13:04               BD/single jump rope                

Ron                  6:32                 Pack/single jump rope             

Frederick            10:54               Pack/single jump rope             

Brett R             12:00               Pack/single jump rope             

Drew                12:10               Pack/single jump rope             

JT                    11:10               Pup

Angela              5:20                 Pup/single jump rope              

Debbie             6:14                 Pup/single jump rope              

Alaina               6:24                 Pup/single jump rope              

Tonya               6:31                 Pup/single jump rope

Theresa            7:20                 Pup/single jump rope

James S            13:59               Pup/single jump rope

ron-and-vince.jpg

Ron and Vince just got some CrossFit.

7/16/07 WOD

Tuesday, July 17th, 2007

A fun little workout today.

As many rounds as we could do in 20 minutes.

8 Squats (135lb=Big Dog, 95lb=Pack, 45lb=Pup)

12 Box Steps

16 Pushups

Names             Rounds            Prescription    
Jeff                   12                    BD

Eric H              11 1/3              BD      

Joe H               10 1/3              BD                  

Drew                10 1/3              BD      

John                 9 2/3                BD                  

Vince               9                      BD                              

Brett W            8                      BD                  

Joe S                8                      BD                  

Joe L                7 2/3                BD                  

Matt M            6                      BD                  

Ron                  8                      Pack               

Alaina               7 2/3                Pack               

Aaron               7 1/2                Pack               

Theresa            10 2/3              Pup                 

Debbie             10 1/3              Pup                 

Tonya               10                    Pup                 

Aita                  9 1/3                Pup

JT                    7 2/3                Pup

James S            6 1/3                Pup                 

Noel                 6 1/3                Pup

Bill                   3                      Pup     

joe-on-box.jpg

Joe working on his box jumps.

7/13 and 7/14 WOD’s

Monday, July 16th, 2007

On 7/13 we did the CrossFit Games WOD for the heck of it.  It consisted of:

1000 M Row

5 Rounds

25 Pullups

7 Push Jerk/Press

Big Dog=135, pack 85lb, Pup=45lb.

This was a nasty workout.  I will have times up shortly.

Names             Time                 Prescription    
Vince               15:32               BD      

Jeff                   17:06               BD      

John                 19:20               BD                  

Joe S                19:31               BD      

Joe H               19:41               BD                  

Steve                4 Rounds         BD                              

Brett W            4 Rounds         BD                  

Eric H              19:19               BD, Band Pullups               

Matt M            14:33               BD, Jumping Pullups                       

Jami                 18:52               BD, Jumping Pullups                       

Ron                  15:51               Pack, Band Pullups               

Joe L                17:30               Pack, Jumping Pullups                       

Dawn               19:35               Pack, Jumping Pullups                       

JT                    19:56               Pack, Jumping Pullups                       

Noel                 22:26               Pack, Jumping Pullups                       

Alaina               3 ½ Rounds     65lb                

Aita                  18:00               65lb, Band Pullups

James S            19:37               65lb, Jumping Pullups                       

Angela              18:29               Pup, Band Pullups               

Debbie             19:02               Pup, Band Pullups

On 7/14 we did a nice team workout that consisted of:

3 1000 M Run’s

1 20 Box Jumps w/40lb weight

1 20 Kettlebell Swing (1 1/2 pood for guys, 1 pood for ladies)

1 250 foot farmers walk with 50lb weight.

Joe L, Alaina and Jeff nipped Angela, Debbie and Brian in the team competition by 2 seconds.

james-s.jpg

7/12/07 WOD

Friday, July 13th, 2007

We did a little Overhead Press today.

3x3x1x1x1x1x1x1

Names             lbs.                  

Joe H               195                 

Jeff                   195                 

Eric H              165                 

Joe S                165                 

Jami                 160                 

Aaron               155                 

Bayan               155                 

Brian S             135                 

Steve                135                 

Vince               135                 

Ron                  120                 

Dawn               110                 

Shane               110                 

Noel                 105                 

James               105                 

James S            105                 

Alaina               75                   

Erin                  75                   

Marilyn            70                   

Debbie             70                   

Aita                  65       

Bill                   65

Theresa            65

Christina            45

Great job to everyone, including some new folks who did this exercise for the first time.

aaron-noel.jpg

Aaron and Noel getting some work done.

7/11/07 WOD

Thursday, July 12th, 2007

We called this one “Simplicity”.

5 Rounds for time

400 M Run

40 Squat Jumps

Big Dog=45lb, Pack=20lb, Pup=Bodyweight

Names             Time                 Prescription

Jeff                   16:49               Big Dog

Erin                  18:39               Pack

Alaina               18:53               Pack

Vince               19:08               Big Dog

Eric H              19:16               Big Dog

Joe H               19:41               Big Dog

Rachel              20:14               Pack

John                 20:31               Big Dog

Steve                22:00               Big Dog

Marilyn            23:34               Pack

Drew                23:47               Big Dog

Angela              23:56               Pack

Debbie             24:19               Pack

Brett W            24:29               Big Dog

Joe S                25:17               Big Dog

Brian S             29:09               Big Dog

James S            31:37               Pup

Matt                 34:09               Big Dog

Aaron               34:29               Big Dog

Mike                12:19               Pup 3 Rounds

Brett                 13:06               Pup 3 Rounds

 

7/10/07 WOD

Wednesday, July 11th, 2007

Massive group today. Want to tell Mike a big thanks from SHOK Fitness.  Mike is a trainer at Hyperfit in Ann Arbor, one of the largest CrossFit Affiliate’s in the world.

After many people have mentioned that I need to find a new way to list names I am working on finding a quality way to list names.

Our workout today was:

15 Cleans (95lbs for Big dog, 65 for pack, 45 for Pup)

20 Wallball (20lb for Big Dog, 12 for Pack, 8 for Pup)

25 Pullups

30 Burpees

35 Calories on Rower

40 Pushups

45 Kettlebell Swings (35lb for Big Dog, 25 for Pack, 15 for Pup)

50 Squats

Names and times will be up shortly, still working on my list.

Names 

Time  

Prescription  

Mike  

19:25  

Big Dog  

Steve  

19:34  

Big Dog  

Marilyn  

20:33  

Pack  

Vince  

13:35  

Big Dog  

Noel  

29:32  

Pup  

Brett  

17:17  

Big Dog  

Joe S  

17:36  

Big Dog  

James S  

25:36  

Pup  

Christina  

22:22  

Pup  

Drew  

20:54  

Pack  

Joe H  

13:38  

Big Dog  

Tonya  

19:49  

Pup  

Debbie  

20:00  

Pack  

Angela  

21:05  

Pack  

Theresa  

16:38  

Pup  

John  

17:12  

Big Dog  

Aaron  

21:56  

Pack  

Ron  

15:54  

Pack  

Brian S  

20:03  

Big Dog  

Jeff  

12:27  

Big Dog  

Jami  

22:48  

Big Dog  

Eric H  

12:48  

Big Dog  

Aita  

20:08  

Pack  

Alaina  

18:24  

Pack  

Eric S  

19:38  

Big Dog  

   

   

   

   

   

   

   

   

   

   

   

   

7/9/07 WOD

Tuesday, July 10th, 2007

Massive turnout today. 

21 15 9

Sumo Deadlift High Pull

Push Press

Overhead Squat

Big Dogs did 95lbs, Pack did  65lbs, Pups did 45lbs.

Mark 14:51 Pack

Aita 10:49 Pup

Joe L 12:26 Pack

Ron 12:55 Pack

Shane 16:55 Pack

Vince 13:32 Big Dog

Joe H 9:00 Big Dog

Eric S 15:40 Big Dog

Alaina 9:43 Pup

Steve 15:52 Big Dog

Eric H 12:32 Big Dog

Aaron 15:06 Pack

Angela 13:06 Pup

Brian 19:05 Pack

Joe S 12:41 Big Dog

Matt M 11:37 Pack

Brett 17:53 Big Dog

Dawn 21:16 Pack

Theresa 12:19 Pup

Debbie 9:31 Pup

Eric 10:31 Pup

Tonya 9:35 Pup

Christina 11:59 Pup

Great job everyone.  Keep up the hard work, so we can make this the best conditioning facility in the state.

7/6 and 7/7/07 WOD’s

Monday, July 9th, 2007

7/6

Rounds in 20 Minutes

9 Thrusters (95lb)

9 Box Jumps (20lb weight)

9 Pullups

Joe S 7 (RX’d)

John 7 (RX’d)

Matt 5

Jeff 9 2/3 (RX’d)

Vince 9 1/3 (RX’d)

Noel

Brett 5 (RX’d)

Theresa 8

Dawn 6

Christine 4

Mark 2 2/3

Joe L 8

Ron 7 1/3

Aita 9

Tonya 9 1/3

James 6 1/3

Eric S 6 2/3 (RX’d)

Alaina 9

7/7/07 WOD

200 M Run

20 Wallball

We repeated this workout with the clock starting at 4 minutes for the first round and dropping every 15 seconds after. 

Eric S went out at 2:45

Marilyn went out at 2:30

Tonya went out at 2:30

Jeff went out at 2:15

aita-alaina-drew.jpg

Aita, Alaina, and Drew after a workout.

7/5/07 WOD

Friday, July 6th, 2007

We did Hang Cleans today.  5x5x3x3x3x1x1 working towards a max effort.  Some good performances today, considering we had a lot of new people doing the Olympic lifts.

James 1x95lb

Vince 1x135lb

Ron 1x105lb

Brian 1x185lb

Alaina 1x75lb

Tonya 1x45lb

Angela 1x85lb

John 1x175lb

Brett 1x185lb

Dawn 1x95lb

Aita 1x75lb

Erin 1x85lb

Eric H 1x155lb

Joe H 1x225lb

Jeff 1x195lb