All right. Friday December 14. Morning crew did 7 burpees, 7 squats, 7 squats as many rounds as you can in 20 minutes. “The Forge” did “Battle of Threemopalye”. This was in teams of 3…300 m Row, 300 wallballs, 300 box jumps, 3 rope climbs for time. The evening crew also decided to do this as well…I will just say the evening crew laid some lumber to the “Forge” masters.
Saturday, December 15. Nasty, nasty, nasty. We did a Joe L workout. 100 Push Jerks, 100 pullups, 300 double unders for time. BRUTAL.
I also have some new pix to add. Hopefully, those will be up real soon.
Lastly, we have been getting together on T and TH for our ME Black Box Day. Thursday was awesome. There was a few of us there and we decided to hit some Zercher Squats. Fun. After that we did some med ball explosions and big box jumps. If you want to get seriously strong this winter come in and try it out.
SHOK Fitness Members,
I wanted to wish all of you and yours a Merry Christmas and Happy New Year!!!
It’s been a pleasure getting to know and train with most of you.
Here’s to a great 2008!
FORGE: 10 rds, 15 deadlift and 15 pushups. OUCH!!! 24:03
“7 burpees, 7 squats, 7 squats”?
That Joe L workout sounds interesting. May have to give that one a go tomorrow. Those push-jerks are done with PVC right?
135lbs. No PVC on this one…you will have to use your Buddy Lee. 29:24.
Joe,
I have been eating my Wheaties and Jeff has gotten me off the PVC bottle. It was Saturday, so I really can’t remember, but I think it was what Jeff said (135lbs)?
It was a good one. I would expect you should smoke it in about 15-20 min?
I haven’t been eating my Wheaties, so I’m guessing 45min.
That is what I am guessing as well!
12/17 – 120 Walking Lunges w/Half Body weight (50# dbs) (Not really sure where I came up with 120, I think I need to work on my math). Finished up with 400M run & L-Sits on ring work (got hold for 30sec, so may start to work on pike…we’ll see).
Back still a little sore from Angie last week, so may do Joe’s workout on Wednesday. Still no Buddy Lee…
May do some strength work tonight. What’s the ME class doing tonight?
We are doing power snatch. My goal is to go to 205 for 4×4.
My cholesterol has dropped 97 points in the last 6 months, that’s right 97 points!!! I owe it all to Jeff and Crossfit! I am so excited about this can you tell!
Unfortunately I won’t be in this week, have a bad cold and don’t want to expose everybody. Hopefully be back next week.
Nice work Debbie!! Congrats!!
12/18 – Did some snatch work. Haven’t done snatches since Indy, so worked on getting comfortable underneath the bar. Warmed-up with broom handle, then empty bar. 95×5, 135×3, 155×2, 165×1 (tried a second and third attempt, but my mind started messing with me. For some reason I would not drop under the bar…at all. Weird), 135x5x2.
Glutes are sore from the lunges 2 days ago and traps are sore from snatches…poor me. Was going to attempt Joe L’s workout today, but just checked CF.com. Looks like I’ll be doing “Badger” today…full gorilla, as if there were any other way to do a hero’s workout.
12/19 – “Badger”…41:02. My running sucked, and I bonked @ 16min. First round was done at a steady pace to save the gas for the final push (10:15). But by the second run I was whipped. Definitely worthy of being named for a fallen hero.
As a side note, I met a guy yesterday as I was finishing my final run. I had about 50M left (had started full sprint @ about 100M) and this guy was trying to get my attention. I tried to ignore him, but as I crossed the “finish line” he said, “Hi, my name is Pukie…nice to finally meet you.” Apparently, I drank a little too much water during the WOD…it didn’t stay down too long. First official introduction to Pukie…wasn’t nearly as bad as I though.
Jeff, your running is much better than mine; I’m guessing you could do this one in about 36min. (less if your eneergy stays with you). Good Luck.
Hope ya’ll have a wonderful holiday.
Merry Christmas and Happy New Year
-Joe H.