Archive for October, 2007

10/30/07 WOD

Wednesday, October 31st, 2007

60 Ring Pushups

50 Wallball

40 Pullups

30 Burpees

20 Double Unders

10 Hand Stand Push Up

Names             Time    

Jeff                   10:12

Vince               11:03

Eric H              11:27

Brian                13:52

Drew                15:47

Brett R             15:54

Joe S                20:16

Matt                 20:48 (1/2 Jumping Pull ups)

Erin                  10:40 (band Pull ups)

Marilyn 14:18 (band Pull ups)

Debbie             14:28 (band Pull ups)

Heather            21:17 (band Pull ups/8lb ball)

Sandy               23:40 (band Pull ups/6lb ball)

10/29/07 WOD

Tuesday, October 30th, 2007

21 18 15 12 9

Hang Power Cleans

Push Jerk

Box Jumps

Tough one today.  Some people stepped up in weight for a little more of a challenge…good on them.

Names             Time                Weight

Jeff                   20:28               135

Vince               19:12               115

Eric H              20:43               115

Joe L                23:47               115

Shane               24:14               115

John                 24:54               115

Brett W            24:56               115

Joe S                24:58               115

Brian                28:43               115

Matt                 18:31               95

Jason                18:49               95

Justin B            21:11               95

P’Pool              22:11               95

Tod                  25:48               95

Shawn              32:27               95

Erin                  16:06               65

Marilyn 20:11               65

Drew                20:19               65

Chris                24:32               65

Dawn               33:03               65

Debbie             15:18               45

Heather            17:10               45

Gina                 14:19               30

Simon               24:03               65 (completed through 12)

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The ladies gettin it done!

10/26/07 WOD

Monday, October 29th, 2007

We did a “Modified Michael” today.  It consists of an 800 m run, 50 Kettlebell swings, and 50 situps.  However, we had three come in during a cold deluge, so they rowed 900m instead.  The weights on the Kettlebell were 35, 25, 15.

Names             Time                Weight

Brett W            24:45               35

Vince               26:37               35

Brian                27:05               35

Steve                28:35               35

JT                    34:37               35

Matt                 40:28               35

Chris E 46:51               35

Marilyn 29:22               25

Chris                32:14               25

Heather            35:38               25

Dawn               44:48               25

Gina                 35:18               15

 

Eric S               24:06               35 (Row 900)

Eric H              24:46               35 (Row 900)

Debbie             28:48               25 (Row 900)

10/26/07 CFT

Friday, October 26th, 2007

CrossFit Total (if you would like to know more about the CFT go to www.crossfit.com and click on Faq’s).  Some big numbers, new personal records and good lifts.

Names             Total     

Jeff                   1005

Joe S                890

Vince               850

Steve                785

Joe L                785

Jon                   745

Brian                725

Brett W            685

Justin                665

P’Pool              645

Kevin               600

Shawn              595

Dawn               575

JT                    560

Erin                  485

Debbie             375

Aita                  325

Gina                 175

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Erin deadlifting some big weight.

Train Like a Champion

Thursday, October 25th, 2007

The other day one of our members wore a Notre Dame sweatshirt (by the way I bleed blue and gold…I know, I know), with a patch that said “Play like a champion”.  Anyone familiar with ND knows that is the sign that hangs above the stairway that leads out of the football players locker room.  It is a reminder that they play to their best abilities and be a champion. 

We at SHOK Fitness/Indy CrossFit must “train like a champion”.  Many of our members are police officers, firefighters and even a few very competitive athletes.  In order for us to maintain a high level of fitness we must train to win and train to our best abilities. 

In order for us to benefit from the full methodology of CrossFit we have to have motivation, heart and a never say die attitude.  These are the same things that are expected of “champions”. 

Make sure your fitness program has you training like a champion…because to be a champion (and lets be honest we all want to be champions in life), you have to train like one.  Go train like a champion today.

10/24/07 WOD

Thursday, October 25th, 2007

“How Much Work?”

5 Min Row

5 Min Jump Rope

5 Min Wallball

5 Min 1 Arm Snatch

35, 25, 15 for the snatch

Score is based upon meters in row, and reps for everything else.

Names             Score            Weight

Joe L                1990                35

Jason                1990                35

P’Pool              1824                35

Jon                   1823                35

Brian                1813                35

Steve                1806                35

John                 1679                35

Tod                  1635                35

Matt                 1568                35

Joe S                1564                35

Brett R             1534                35

Shawn              1523                25

Chris                1435                25

Erin                  1760                15

Sarah               1625                15

Debbie             1610                15

Marilyn 1587                15

Kim                  1451                15

Aita                  1408                15

Gina                 1354                15

10/24/07 WOD

Wednesday, October 24th, 2007

Rounds in 20 Min.

8 Pushups

8 Jump Squats

8 Push Press

95,65,45

Names             Rounds            Weight

Jeff                   21 1/3              95

Vince               20                    95

Eric S               18 1/3              95

Steve                15 2/3              95

Jason                13 2/3              95

Joe S                12 2/3              95

Brian                11 2/3              95

Shawn              11                    95

Jon                   11                    95

P’Pool              13                    65

Erin                  12                    65

JT                    11 2/3              65

Debbie             16 2/3              45

Marilyn 14 1/3              45

Aita                  13                    45

Heather            10                    45

Gina                 13                    25

vince-joe-erin.jpg

10/22/07 WOD

Tuesday, October 23rd, 2007

21 18 15 12 9

Deadlift

Knees to Elbows (hanging)

255, 225, 185, 165, 135

Names             Time            Weight

Jeff                   13:43               255

Steve                11:17               225

Vince               14:32               225

John                 14:55               225

Joe L                18:16               225

Shane               18:52               225

Eric S               20:54               225

Joe S                11:33               185

Kevin               12:12               185

Justin B            16:12               185

Brett W            19:17               185

Tod                  18:51               185/145 Split

Jon                   16:23               165

Shawn              16:36               165

P’Pool              12:42               155

Erin                  11:15               135

Chris                21:18               115

Kim                  17:58               95

Heather            14:57               95

Debbie             7:12                 65

Aita                  12:06               65

Gina                 14:34               55

Simon               13:47               4 rounds

Bill                   6:12                 4 rounds

10/19 and 10/20 WOD’s

Monday, October 22nd, 2007

10/19

3 Rounds for Time

600 M Run

25 Sumo Deadlift High Pull

15 Push Press

5 Thrusters

115, 95, 65, 45

We did this one three months ago…some big improvements in time.

Names             Time           Weight

Steve                21:47               115

Eric S               27:00               115

Dave                28:41               115

Brett W            31:03               115

Vince               19:43               95

Jason                23:51               95

Jon                   29:56               95

Brian                15:52               65

Tod                  23:12               65

Sarah S            18:47               45

Debbie             22:42               45

Dawn               26:35               45

Gina                 21:36               30

Sandy               22:02               30

10/20

“Summit Day”

This one was courtesy of Joe L.  Yes, it did take this long.

800 M Run

700 M Row

20 Pushups

20 Situps

20 Wallball

20 Box Jumps

7 Rounds for Time

Jeff       72:17

Joe L    81:43

P’Pool   89:48

Heather 61:01  (4 rounds)

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Joe L after the “Summit Day”

Testimonials

Friday, October 19th, 2007

Many members and potential members ask me why we don’t have a testimonials page (which we will very shortly by the way.)  The major reason I have held off so long with a testimonials page is because most people wouldn’t believe half the stuff that someone told them about CrossFit anyway.  One of our trainers calls SHOK Fitness/Indy CrossFit a superhero factory.  What he means by this is that CrossFit enables people to do things that they never dreamed possible.

I am going to give you a few of my own personal observation testimonies.  These three people are different ages, different abilities, and different mind sets, but they all have one thing in common…great improvement from day 1.

Bill is 68 years old.  The first time I met Bill, I thought there is no way he is going to be able to do a CrossFit workout, and if he does do the workout, there is no way he is going to come back.  Was I completely wrong.  Bill made it through a very, very light warm up and had to stop his first time in.  He was off for two more days before I saw him again.  However, he did not quit.  More then three months later Bill comes in 3 times a week and does a slightly modified version of our WOD.  Just to give you an idea of how far Bill has come.  The first few weeks he was lucky if he could do 2 push ups.  I have personally seen him do 10+ in a row.  Also, he could not lift the bar over his head.  Again, I have personally seen Bill overhead press 75lbs.  Mind you this is at 68 years old when most people should be out golfing (which Bill does, but he also CrossFit’s.)

The next person is Debbie.  Debbie came in with two friends, who were a little younger then her.  Needless to say, Debbie is still here.  In fact, she is a grandmother (I will not reveal her age), who on her last CrossFit Total (squat, overhead press, deadlift for maximum weight), she had a combined total of 345lbs.  Debbie can do over 20+ push ups in a row (she started by doing knee push ups), does every workout with only very, very slight modification and keeps a smile on her face the whole time.

The last individual is a former athlete.  Shane started with CrossFit and in perfect honesty was a sad state of affairs.  He had trouble doing push ups, sit ups, and even pulling his body weight up.  Since dedicating himself to CrossFit, I have seen Shane progress from a middle of the pack CrossFitter to one of our better CrossFitter’s.  He has gotten incredibly strong, and his fitness has skyrocketed. 

I could have written the same stories about every single member that comes in to SHOK Fitness/Indy CrossFit.  The question I have for you is what is keeping you from becoming a “super hero”?

shane.jpg

Shane on the run