Archive for March, 2008

Forge Philosophy 3-11-08

Tuesday, March 11th, 2008

Yesterday at the Forge, we did the following: 21 – 15 – 9 of 95lb OHS and handstand pushups. This is another example of a workout that doesn’t look bad on paper….and then reality sets in. I completed this in a little over 10 minutes. Great performance by all who came yesterday, especially John aka “the punisher” who blew me up…

Erin on the OHS…


Monday, Tuesday, Wednesday, Thursday and Announcements

Friday, March 7th, 2008


In the AM we did 5 rounds for time, 400 m run, 10 Push Jerk, 20 Double Unders.  Weight on the Push Jerk was 115lb.  I did this in 16:31. 


An interesting thing happened on the way to the gym…we ended up with a lot of snice(snow and ice).  With all of the snice we were left without power.  HOWEVER, being the diehard CrossFitter’s that we are we did not let this deter our lifting.  We did nice heavy Deadlifts.  We completed 5x5x3x3x3x1x1 for load.  I finished at 480lb.  Ben W. was nice enough to take pix…


John and Scott going Old Old School.


AM Crew did 7 Pullups, 7 Kettlebell Swings, 7 Burpees as many rounds as you can do in 15 Minutes.  I was into round 2 when I popped a blood blister on my finger and I switched to Ring Pushups instead of Pullups.  I finished with 12 rounds.

The PM Crew did “Sarah”.  Yes, our own Sarah S. decided to devise a devious, devilish, delightful workout for the evening crowd.  It went something like this…600 m run, 10 man makers, 20 weighted situps, 3o wallballs, 40 KB Swings, 600 m run, 40 jumping pullups, 30 double unders, 20 Hand stand pushups, 10 man makers and to top it all off another 600 m run.  Needless to say…I did not participate.   I have officially made Sarah our new ” workout” maker and she has already given me 3 more.  Yeah Sarah.


Did some heavy thrusters…I finished 3x215lb. 


Fundamentals on Sunday at 1 pm with Vince and Jeff.

Lannie Pullon Highland Games Clinic is postponed UNTIL NEXT Saturday. 

Forge Philosophy 3-5-08

Wednesday, March 5th, 2008

The essence of Crossfit:

“The iron ore thinks itself senselessly tortured in the blast furnace: the tempered steel blade looks back and knows better.”

I have no idea who said that, but I can’t imagine a more appropriate description of what all of us go through, both before and after our workouts.

Today at the forge we did the following: 7 thrusters (95), 7 pullups, and 7 burpees for 5 rounds. I completed this in 6:39, thanks to Special Agent Howard, who came in early and provided some competitive motivation.

The new sport of synchronized collapsing…


Wednesday, Friday and Saturday

Monday, March 3rd, 2008


21 15 9


Ring Dips

Double Unders

600 400 200 after each round

I did this in 13:03



1 Min DL

1 Min Thruster

1 Min Squat

1 Min Highpull

1 Min Pullup

3 Rounds non-stop.  I counted 267 reps for the workout.


1 min DL

1 min squat

1 min box jumps

1 min wallball

1 min pullup


“Filthy 50”

50 box jumps

50 Jumping Pullups

50 Kettlebell Swing

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Wallball

50 Burpees

50 Double Unders

50 Situps

FYI- Jeff has lost his Buddy Lee Jump Rope, if anyone finds it please return it to me.





Forge Philosophy 3-1-08

Saturday, March 1st, 2008

“He who is silent is forgotten; he who does not advance falls back; he who stops is overwhelmed, distanced, crushed; he who ceases to become greater, becomes smaller; he who leaves off gives up; the stationary is the beginning of the end–it precedes death; to live is to achieve, to will without ceasing.” Unknown


Yesterday, the forge completed the following: 1 snatch (65), 10 OHS, 1 snatch, 10 OHS, 15 pullups per round – 5 rds total. Great job to those who sacrificed themselves.


Justin advancing…