Archive for January, 2008

A little Suffer on Saturday…

Monday, January 14th, 2008

15 Knees to elbows

12 Jump  Squats

20 Box Jumps

500 M Row

5 rounds for time

I believe I did this in 26:43…somewhere near there.

Monday 1/14

1000 M Row

80 Pushups

60 Double Unders

40 Wallball

20 Clean and Jerk

For Time

Did this in 16:12.  Nasty little workout.

Fun times at Indy CrossFit

Friday, January 11th, 2008

Some more WOD’s.

1/9

The am crew did 200 m row, 12 push jerk, 20 Kettlebell swing for 5 rounds.  I believe I did this in 16:17.

The pm crew did 600 m run, 20 box jumps, 20 pushups, 20 wallball, 20 Thrusters for 3 rounds.

1/10 Did some heavy snatching.  3x3x3x3x3 for load.  I ended up with 155 over head.

Forge Philosophy 1-9-08

Wednesday, January 9th, 2008

“Life’s a forge boy, and the purest metal comes from the hottest fire. When you’ve been under the hammer a few times, you’ll find you’ve been beaten down to the real. No lies…No excuses.” (David Drake)

This quote offers many relevant meanings to a crossfitter. For me, it represents what I value most in what we do: accountability to one’s self. At Indy Crossfit, one can’t hide, and everyone can hear you scream. My successes and failures are plain to see (and so are yours). Every WOD offers an opportunity to improve weakness and celebrate strength.

This “no lies, no excuses” factor is the differentiator separating globo-gyms and crossfit. For those who have worked out at a big box gym, I’m sure you can relate to what I mean. You’re anonymous and no one cares if you show up, let alone improve. For those who still insist on doing bicep curls and leg extensions at the spa, you might want to come in and expose yourself to functional preparedness and all that it implies.

Come to the forge and get hammered.

Today’s workout consisted of 3 rounds of 20 box jumps, 20 knees to elbows, and 20 overhead lunges (45 or 25lbs).

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Some WOD’s

Wednesday, January 9th, 2008

Just some real quick WOD’s so people can comment and discuss. 

1/5

600 M Run

30 Box Jumps

20 Pullups

3 Rds. for time.

I believe I did this in 17:23.  Make sure if you came to the SOS to comment.

1/7

21 15 9

Sumo Deadlift High Pull

Wallball

400 M Run

I did this in 8:43 with 95lbs. on the Sumo Deadlift High Pull.

Evening crew did Long Angie courtesy of “The Forge”.  200m run, 100 pullups, 200 m run, 100 pushups, 200 m run, 100 situps, 200 m run, 100 squats.  For time.

1/8

5 x 5 deadlift for heavy load

I finished with 430 x 5.  Did not do my last set as I was SPENT.  Good group that turned out…make sure you guys post your weight.

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Joe S getting some heavy deadlifts.

Forge Philosophy 1-7-08

Tuesday, January 8th, 2008

“In foot pursuit of Angie”   Today’s workout was a painful variation of Angie, which usually consists of 100 pullups, 100 pushups, 100 squats, and 100 situps.  In order to challenge everyone a little bit, and enjoy our tropical weather at the same time, we added a running element to it.  Before each set of 100 reps, we added a 200 meter run.    Although the runs were short, the pain was long.  Great job to everyone who came and suffered!   For those of you who didn’t find your way to the forge today, take comfort.  The Blacksmith understands!   This is a perfect workout for you to do on your own.     Just find yourself a playground, bring a stopwatch, and say to yourself: “3-2-1-GO!”  Then, post your time in comments so that we can heap praise upon you for your heroic effort.   Make no mistake – the opportunity available in my suggestion goes far beyond the physical.  In forcing yourself to make up a missed workout, one conquers the mind’s natural instinct to resist discomfort unless it is pre-scheduled.  Resist the temptation to take it easy if you miss a workout.  Your body AND your mind need the work.    Master thyself.                                                            

Random Indy CrossFit thoughts…

Saturday, January 5th, 2008

Last night we had our party/get together and also did a workout.  We had a nice turnout and a great workout.  A few highlights.  Travis S. won a free months membership (by the way, Travis just signed up for his first month…)  Also, everyone had a chance to see the new logo on our plyo boxes thanks to Vince and his creative prowess. 

I would like to say thanks to everyone for making 2007 such a great year.  We had our ups and downs but it was all fun while it was going on.  Here is to a better 2008!

The workout for the morning and evening crew was pretty simple.  10 Double unders and 10 Thrusters.  Not to bad…oh, wait until you see the pix.

Vince and I have decided to do separate entries on our blogspot.  So you will see a specific entry from “The Forge”.  We have also decided to enter our times and scores so other people will be encouraged to enter theirs.  PLEASE enter your times and scores.  It takes 30 seconds to do.

Lastly, important schedule changes…I know, I know we are getting tired of them as well, but I believe we have them dialed in now.

AM will start at 6:30 and 7:15 am.  “The Forge” will start at 10 and 11 am.  The pm will start at 5:30 and 6:15 pm.  This will start immediately (which means Monday).  If you have questions please, please email me at jeff@shokfitness.com.

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“Holiday Hill” redux…

Friday, January 4th, 2008

Well, it is the new year and we are blazing hot at Indy CrossFit.  We spent New Years day out at Holiday Hill.  It was cold, blustery and a little snowy.  However, we had a great time and a pix should be up soon for P’Pool.

1/2

AM and PM Crew did 500 m row, 30 cleans, 40 wallball, 50 box jumps. 

“The Forge” did 20 double unders and 8 Overhead Squats for as many rounds as possible in 20 minutes.

1/3

Heavy lifts of Power cleans, front squats and push press.

Remember, Friday night is our party that starts at 6:30 pm.  See you there.