Archive for April, 2008

Friday AM Workout and Monday too

Tuesday, April 8th, 2008

Friday morning I am thinking that we should represent Indy CrossFit and all of our fine firefighters we have by running the “Courage and Valor” 5K at White River Park.  That would mean that we would NOT have class Friday morning but instead our workout would be the 5K.  I believe the cost is $20 which includes a t-shirt and the proceeds go to help our local firefighters.  Start time would be 8 am, www.kenlongassoc.com has more info.  I would imagine we would meet down there around 7-7:15 am.   Let me know what everyone thinks, because I think it would be a good time and the right thing to do.

Monday

Everyone did 3 rounds for time of 400 m run, 15 Thrusters (115lbs.), 15 Pullups.  This sucked.  I did this in 13:57.

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Larry and Simon enjoying the Pullups

Friday and Saturday

Monday, April 7th, 2008

Friday

AM Crew did 3 rounds, 400 m row, 24 box jumps, 24 sumo deadlift high pull, 24 wallball for time.  Pretty nasty.  I did this in 18:53.

I won’t even begin to tell you what Friday PM and Saturday AM were.  However, I do want to shout out to Sarah and Simon who took over the class for me while I was out of town.  I appreciate both of you stepping up…and from my understanding it sounds as if the workouts were nice and brutal.  Good job you two.

Forge Philosophy 4-4-08

Friday, April 4th, 2008

“It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the patriotic zeal, the independence and freedom of her people were at their height. Athletic professionalism for the few and a lack of strenuous participation among the many brought about a decline in the national physical stamina and a consequent decline in the power of Greece. The same may be said of the great Roman Empire and of Egypt. History indicates, too, that a decadent nation realizes the costly blunder it has made only after defeat at the hands of a physically superior enemy. A period of reorganization follows and attempts are made to imbue the nation with the need of physical improvement.”

– “Gymnastics and Tumbling”, Aviation Training Division, Office of the Chief of Naval Operations, US Navy, 1944.

Today, the forge completed the following: 3 rds of 15 deadlifts (225), 15 box jumps, and 15 ring dips…got this done in 6:29..

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Molly without the band…

 

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Wednesday

Thursday, April 3rd, 2008

The AM Crew did as many rounds in 20 minutes of 7 pullups, 7 pushups, 7 ring dips, 14 double unders.  I did 11 rounds as RX’d…just saying…the ring dips suck.

The PM Crew did 63 pullups, 63 pushups, 63 ring dips, 126 double unders for time.

Tuesday we did Front Squats 5×3.  I finished at 3 for 265lbs.

Friday, Saturday, and Monday

Tuesday, April 1st, 2008

Friday

We reversed the workouts from Wednesday (see Wednesday entry).  I did 400 m row, 12 thrusters, 12 pullups, 12 box jumps.  I did this in 16 and change. 

Saturday

Interesting workout.  We did body weight deadlifts with as many reps as you can do…once you put the bar down from fatigue we ran a 600 m run.  We did this for 15 minutes non-stop.  I finished with 44 reps at bodyweight.

Saturday afternoon Dave Patania came in to do a shoot.  Big thanks to Debbie, Jason, Vince and P’Pool who helped out.  The video can be seen at www.wthr.com and click on the health and fitness box.

Monday

We did 21 15 9 of 135 lb squats, burpees and a 400 m run after each round.  I finished this in 12:42.