Indy CrossFit

Friday

This kind of sucked.  400 M Run, 10 Power Clean and Jerk (135lbs.), 15 Knees to Elbows, 20 Pushups, 3 rounds for time.  I finished this in 17:27. 

Saturday

We had a great crowd for Suffer on Saturday.  We did a team workout that consisted of 2500 m row, 250 wallballs, 150 thrusters (115lb.), and 100 Pullups.  5 People to a team and everyone had to do a 500 m row, 50 wallballs, 30 thrusters, and 20 pullups.  Great job to everyone, some people really stepped up in a big way.

Monday

21 15 9

Sumo Deadlift High Pull (135lb)

Box Jumps

Double Unders

400 M Row

I finished this in 11:24.  A good workout.

“We either make ourselves miserable or we make ourselves strong. The amount of work is the same.”
—Carlos Castaneda (1925-1998), author, philosopher

Today at the Forge, we hooked-up with “Angie”…100 pullups, 100 pushups, 100 squats, 100 situps…the pics below illustrate the progression of the pullup. Lots of hard work and perseverance go into developing this functional upper-body movement…Molly shows how it’s done…

from 0 to 56 pullups in 2 weeks!!!!

Monday

235 m run

12 Thrusters

12 Jumping Pullups

12 Double Unders

365 M Run

18 Thrusters

18 Jumping Pullups

18 Double Unders

600 M run

24 Thrusters

24 Jumping Pullups

24 Double Unders

Tuesday

We did some snatching and throwing as Vince calls it.

Wednesday

AM Crew did as many rounds in 17 min as possible of 6 Man Makers (40lb), 6 Pullups, 6 Wallballs.  I did 7 rounds.  Not gonna lie to you…the man makers became man eaters (credit to Debbie for the new coinage).

PM Crew did 5 rounds of 200 m run, 6 man makers, 6 pullups, 6 wallballs.  I saw a lot of people laying on the mat after this workout was done.  I will say it was good to have Hoffy back and laying the hurt down.

Some random pix below and if you want to see my ugly mug in an interview with our resident journalist jet over to www.fightingwordsmma.blogspot.com.

Brad meet tree; tree meet Brad

“The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.” Henry Rollins

Yesterday, the forge accomplished the following: 3 rounds of 20 deadlifts (135), 10 dumbbell cleans (45) and a 600m run….Tuesday, we practiced the hang power snatch 5 X 5 and some throwing…

For those away from the gym for a while, check out the new gear available for order…hats are $17, and board shorts are $27….get your order into Jeff or Vince by May 1st…samples and sizing are available at the gym – right after you do the WOD…

“Physical strength is the most important thing in life.”

Mark Rippetoe

Just got back from the Barbell Cert up in Ann Arbor, and it was a great time with lots of learning and lifting. We practiced the Squat (the most important strength exercise on the planet), the Press, the Bench Press, the Deadlift, and the Clean over the course of 2 days…This is how the Blacksmith takes a vacation – I strongly recommend it!

For those who would rather go to Florida and fish during their siesta, it would be a great idea to take along any of Rippetoe’s books on barbell training…they are an invaluable resource for learning the theory and mechanics of weight training.

Meanwhile, back at the Forge, we met up with “annie” yesterday. 50-40-30-20-10 of double-unders and situps….I finished in 6:46.

Friday, we caught up with “helen” again….

John swingin’ with helen

Coach Rip teaching the clean

Wednesday

We did “Difran” which is 21 15 9 of 225lb Deadlift and Pullups.  I did this in 5:36, I think.

Thursday

Heavy Squat day.  Did a bunch of squats and finished at 3 for 315.  Legs were quite sore the next day.

Friday

5 Rounds for time of 20 55lb KB swings, 15 double unders, 10 burpees, 5 handstand pushups and a 365 m run.  I finished this in 24:51.  I have to say this was pretty brutal.

Saturday

We did Ben S’ Birthday Workout.  It consisted of 600m run, 41 Pullups, 41 squats, 41 Burpees, 600 m run, 41 wallball, 41 box jump, 41 push press and 600 m run.  I finished this in 24:58.

Invictus

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.

William Ernest Henley

Today, the Forge mashed it up with “Grindy” consisting of 10 clean&jerks (135), 5 rds of Cindy, 10 clean&jerks, 5 rds of Cindy, and 10 clean&jerks. I collapsed in a heap at 15:20.

Monday, we did: 50 pushups, 1000m row, 30 pushups, 1000m row, and 20 pushups for time.

Yesterday, our black box crew did some row sprinting in teams. It was inspiring to say the least….

On Wednesday we did Debbie’s Birthday workout.  It consisted of 200 m run, 20 knees to elbows, 200 m run, 40 Sumo Deadlift High Pulls, 200 m run, 60 1 arm snatches, 200 m run, 80 squats, 200 m run, 100 pushups and 200 m run.  I believed I finished this in 21:33.  Pushups did me in.

Friday we ran a 5K.  I had the good fortune of going to run in “The Courage and Valor 5K”.  Good time and we had Sully, Sarah and myself that represented Indy CrossFit.  I finished in 25:38.  Not great, but I would love to see any of the folks who finished in front of me deadlift 500lbs!

Saturday we did a quick hitter.  600 m run, 30 squats, 30 situps, 30 double unders, 30 pushups, 30 box jumps, 30 wallballs and 500 m row.  I did this in 10:57.

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

Yesterday, the Forge completed the following: 50 squats, 25 double unders X 5 rounds. I completed this in 9:17.

Thursday, we worked out with some visiting firefighters from Fairfax, Virgina, as we did 8×2 of push press and push jerks…I went up to 195..

circle squat

“…what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body is capable.” -Socrates

Today, we honored SFC Daniel Crabtree, US Special Forces, who was killed by a roadside bomb in 2006. His workout is called “Daniel” and it consists of the following: 50 pullups, 400m run, 21 thrusters (95), 800m run, 21 thrusters, 400m run, 50 pullups. I completed this in 22:13.

Monday, we worked on Nancy, which consists of 5 rds of 400m run + 15 OHS (95)….I completed this in 14:53.

Brett and Bayan giving their best for Daniel…

And Brett W. meeting Nancy…