Archive for September, 2007

9/13/07 WOD

Friday, September 14th, 2007

Heavy Squats and Box snatches

5x5x3x3x3x1x1 on Squat

3x3x3x3x3 on Box Snatches

Names             Weight

Vince               315/75

Shane               295/95

Brian                295/115

Josh                 275/95

John                 275/85

James S            265/75

Brett R             265/75

Brett W            245/105

Connor 215/85

Chris                175/75

Erin                  155/55

Kevin               155/85

Dawn               145/55

Debbie             145

Bill                   85/55

9/12/07 WOD

Thursday, September 13th, 2007

5 Rounds for time

15 Thruster

15 Pushups

15 Ball Cleans

400 M Run

weight prescription=95, 75, 55, 45

Names             Time            Prescription

Eric H              23:50            95

Joe H               25:11            95

Vince               28:26            95

Steve                29:49            95

Eric S               31:27            95

John                 34:13            95

Joe L                37:42            95

Brett R             32:16            75

Jami                 43:32            75/400 m row

Connor 22:51            65

James S            35:36            65

JT                    42:02            65

Angela              26:40            45

Erin                  26:52            45

Debbie             29:26            45

Marilyn 30:38            45

Bill                   23:05            45/3 rounds

Aita                  25:22            45/3 rounds

9/11/07 WOD

Wednesday, September 12th, 2007

We did Joe’s workout today.  It was his last day before he heads back to Florida.  So in honor of Joe we did the workout he designed.  It was nasty

“Joe”

5 Pullups

5 Handstand Pushups

10 Sumo Deadlift High Pull

10 Push Press

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

Names             Rounds            Prescription

Joe H               10.25               Big Dog

Jeff                   9.5                   Big Dog

Eric H              8.25                 Big Dog

Vince               7.75                 Big Dog

Brian                7.5                   Big Dog

Brett W            6.5                   Big Dog

Eric S               6.5                   Big Dog

Shane               6.25                 Big Dog

Ron                  6.25                 Big Dog (box hspu)

Josh                 6                      Big Dog (box hspu)

James S            4.5                   Big Dog (band pull-ups)

Frederick            5                      Pack (box hspu)

Jon                   4                      Pack (box hspu)

Erin                  8                      55lb (band pull-ups)

Angela              8.5                   55lb (band pull-ups, box hspu)

Dawn               6.75                 55lb (jumping pull-ups, box hspu)

Marilyn 8.75                 Pup (band pull-ups)

Natalie             9.5                   Pup (jumping pull-ups)

Kim                  8.75                 Pup (jumping pull-ups, box hspu)

Good job to everyone.  We will miss Joe around SHOK Fitness.  He is a great CrossFitter and puts forth max effort on every workout.  Good luck Joe.

joe-on-dip.jpg

9/10/07 WOD

Tuesday, September 11th, 2007

“Filthy 50” taken from www.crossfit.com.

50 Box Jump

50 Jumping Pullups

50 Kettlebell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Wallball

50 Burpees

50 Double Unders

50 Situps

For time

Names             Time                

Joe H               29:12 RX’d

Connor 29:48 RX’d

Eric H              19:22 (single jumps)

Kevin               21:56 (single jumps)

Jeff                   22:45 (single jumps)

Erin                  23:00 (single jumps)

Theresa            25:30 (single jumps)

John                 25:57 (single jumps)

Ron                  28:31 (single jumps)

Vince               29:04 (single jumps)

Brian                30:31 (single jumps)

Anglea              31:26 (single jumps)

Brett W            31:51 (single jumps)

Steve                32:33 (single jumps)

Josh                 33:57 (single jumps)

Shane               34:19 (single jumps)

Brett R             34:49 (single jumps)

Jason                37:58 (single jumps)

JT                    40:35 (single jumps)

Dawn               48:51 (30 burpees)

Jami                 33:21 (30 burpees, 30 situps)

Kim                  31:47 (30 Reps)

9/7/07 WOD

Monday, September 10th, 2007

A tough one today.

400 M Row

10 Overhead Squats

20 Ring Pushups

30 Sumo Deadlift High Pull

40 Wallball

800 M Row

40 Wallball

30 Sumo Deadlift High Pull

20 Ring Pushups

10 Overhead Squats

 400 M Row

Big Dog=95, Pack=65, Pup45

Names             Time                 Prescription

Steve                23:17               Big Dog

Eric S               26:44               Big Dog

Brian                27:28               Big Dog

Connor 21:57               65/45

Shawn              22:04               65/45

Erin                  24:33               65/45

Jason                27:22               65/45

Sarah E S            23:43               55/45

Sarah               20:03               Pup

Debbie             21:22               Pup

Kevin               22:27               Pup

Kim                  26:15               Pup

9/6/07 WOD

Friday, September 7th, 2007

We did CrossFit Total today.  The CrossFit Total consists of strict below parallel squat, strict static overhead press, and a strict deadlift.  We combine the total from the three to give a total weight lifted.

Names             Total Weight

Jeff                   1045

Eric S               855

Vince               850

Brian                835

John                 795

Steve                785

James S            755

Brett R             685

Jon M              665

Connor 605

Noel                 595

Dawn               525

Shawn              520

JT                    510

Brett W            495

Kevin               475

Marilyn 395

Kim                  375

Bill                   265

Great job to everyone.  Many people are still seeing some big improvements on their total’s.  Keep it up.

9/5/07 WOD

Thursday, September 6th, 2007

21 15 9

Thruster

Burpee

Box Jumps

Alpha=115, Big Dog=95, Pack=65, Pup=45

Names             Time    Prescription

Joe H               10:23            Alpha

Eric H              11:58            Alpha

Steve                12:41            Alpha

Joe L                15:55            Big Dog

Josh                 13:02            75lbs

Connor 13:31            75lbs

James S            20:58            75lbs

Sarah E S            13:08            Pack

Jason                16:25            Pack

Kevin               7:13            Pup

Debbie             9:35            Pup

Aita                  13:44            Pup

9/4/07 WOD

Wednesday, September 5th, 2007

4 Rounds

10 Hang Clean and Jerk

15 Pullups

300 M Row

Alpha=115, Big Dog=95, Pack= 65, Pup=45

Names             Time    Prescription

Jeff                   17:31            Alpha

Joe H               19:23            Alpha

Steve                23:26            Alpha

Eric S               27:14            Alpha

Vince               18:17            Big Dog

Ron                  21:36            Big Dog

John                 22:16            Big Dog

Brett R             22:47            Big Dog

Brian                24:12            Big Dog

James S            28:44            Big Dog/Band Pullups

Josh                 19:28             Pack

Shawn              22:31            Pack

Noel                 38:21            Pack

JT                    23:49            Pack/Band Pullups

Erin                  18:04            55lb/Band Pullups

Angela              20:23            55lb/Band Pullups

Theresa            23:36            55lb/Band Pullups

Kim                  25:26            Pup/Jumping Pullups

Sarah E S            13:16             ½ Pup/Band Pullups

Labor Day “Holiday Hill” Workout

Wednesday, September 5th, 2007

Labor Day saw the SHOK Fitness crew go to “Holiday Hill” for our “traditional” holiday workout.  We had a great turnout with 13 people completing the grueling test.  Get ready for Thanksgiving because we will be back out on the hill. 

holiday-hill-1.jpg

8/31 and 9/1/07 WODS

Tuesday, September 4th, 2007

Friday we did a Pump ‘n Run.  We did our bodyweight on deadlift for as many reps as we could.  Immediately, after the deadlift we ran 1 1/2 mile and then came in and deadlifted our bodyweight for max reps again.  We scored this exercise by taking our number of bodyweight deadlift reps and subtracting that from our mile and half time. 

Names             Time   

Ron                  9:09

Jeff                   9:45

Connor 9:58

Erin                  11:19

Vince               11:30

Steve                11:42

Eric H              11:51

Shawn              12:08

Joe L                12:11

JT                    12:57

Angela              13:01

Brett                 13:02

Joe H               13:18

Marilyn 13:19

Josh                 13:30

Jason                13:32

Joe S                13:55

Theresa            14:00

Drew                14:07

Kim                  18:04

James S            18:14

Dawn               18:42

We did “Kelly” for our Suffer on Saturday.  It consisted of 5 rounds with 400 m run, 30 box jumps, and 30 wallball.

Joe H  24:14

Erin     25:38

Brian   30:00