Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.
Mario Andretti
Yesterday, the Forge completed the following: 1200m run, followed by 50 wallballs, 50 double-unders, 50 sdhp (65), and 50 pushups. I came in at 13:35.
I’ve posted the quote above for 2 reasons: 1) it’s timely 2) I wanted to stress the importance of persistence in the pursuit of goals. This month marks the one year anniversary of my entry into indy crossfit. I shamed my friend John into joining me, and we’ve been suffering together ever since. I think the pictures tell the story of what pure commitment can bring you.
And I’d like to thank John for joining me on this joyously painful journey of fitness.
May 2007
May 2008
21 15 9
Hang Power Snatch (75lbs)
Pullups
600 400 200
I completed this in 11:01
Friday
50 squats, 200 meter run, 50 push ups, 200 meter run, 50 sit ups, 200 meter run, 50 box jumps, 200 meter run, 50 double unders, 200 meter run.
Suffer on Sunday
50 Double Unders
900 M run
50 Pullups
900 M run
50 Wallballs
900 M run
50 KB Swings
I finished half this workout and proceeded to tweak my back.
Holiday Hill
10 Sprints up the hill, 1st place does 6 pushups and 6 situps, everyone else does 10 pushups and 10 situps. Proceeded to do 6 rounds of this until my hamstring went snap. I think I am gettting old.
Should have pix of the hill up soon.
Big shout out to Jon McD, Drew and Kim for their big throws on Saturday at the Springfield Games.
Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.
Aristotle
*** Reminder ***
On Monday, we will have only one workout at 8:30 am. Please meet at Indy Crossfit around 8:15 for the short drive out to Holiday Hill. For those of you unfamiliar with the hill, you should make it a point to join us. Let’s do our part in remembering those who suffered, and still suffer, a lot on our behalf.
***
On Friday, the Forge met “Chelsea” for the first time. 5 pullups, 10 pushups, 15 squats, per round – performed every minute on the minute until failure. 21 rounds for me.
On Wednesday, it was 21-15-9 of powercleans (115), ring pushups, and double-unders.
Brett and Eric winning excellence
Monday
Decided to do a little bit of a crazy workout. Anything with burpees is something I would consider crazy…
AM Crew
15 Push Press (95lb)♦
15 Burpees
365 M Run
5 Rounds for Time I completed this in 19:25.
PM Crew (we switched it up due to the copious amounts of rain)
15 Push Press
15 Burpees
25 Box Jumps
15 Double Unders
5 Rounds for time
Also, we will not have a Suffer on Saturday as Drew, Jon McD, and myself will be traveling to Springfield, IL. HOWEVER, we will do a SOSunday at 8:30 am. AND we will do a Holiday Hill on Memorial Day at 8:00 am. We will be closed the rest of the day on Memorial Day.
JC
We excuse our sloth under the pretext of difficulty.
Marcus Fabius Quintilian
Yesterday, the Forge worked on the following: 7 rounds of 7 deadlifts (225) followed by a 250m run. This took me 14:51.
For those who have been away recently, our new shirts are in..see the pic below. The cost is $20, or $22 for XXL and larger…Get ’em while they last….
Justin on the deadlift
Monday
7 Cleans
11 Box Jumps
15 Double Unders
Rds. in 15 minutes
Wednesday
“Jacobs Ladder”
200 M Run
80 Wallball
400 M Run
60 Pushups
600 M Run
40 Pullups
800 M Run
20 Push Press (135 lbs)
I finished this in 22:16
Friday
21 18 15 12 9 6 3
High Pull (95lbs)
Ring Pushups
Double Unders
I finished this in 11:32
Saturday
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
I finished this in 40:26
If there is no wind, row.
Latin Proverb
The Forge conducted a simple, yet effective sprint yesterday: 1 minute row for calories, and 1 minute of pushups, for 6 rounds, with no rest periods.
On Wednesday, we were given 14 minutes to complete as many rounds possible of 10 thrusters (65), 5 pullups, and 10 dumbbell swings (50). I finished 8 rounds.
Eric and Amber forging ahead
Perhaps the most valuable result of all education is the ability to make yourself do the thing you have to do, when it ought to be done, whether you like it or not; it is the first lesson that ought to be learned; and however early a man’s training begins, it is probably the last lesson that he learns thoroughly.
Thomas H. Huxley
English biologist (1825 – 1895)
Yesterday, the Forge was visited by the legendary Joe H and Alaina…a great surprise and an even greater inspiration as Joe got in on the WOD, despite the fact that he had already worked out with the morning group. This man is a freak of fitness.
The WOD yesterday was 3 rds of 20 OHS (95), 25 pullups, 30 box jumps, and 35 double unders.
On Friday, we did 5 rds of 2 minute wallballs, 2 minute rope climbs and 2 minutes of rest.
Great efforts were produced by all….
He missed us so much, we worked out twice…
Check it out…some of our finest doing their thing.
http://www.youtube.com/watch?v=3TZCpawyNKc
Wednesday
5 Rounds for Time
265 m run
20 Wallball
20 Kettlebell Swing (55lb)
7 Jumping Muscle-ups
I was told this was hard. It looked hard
Friday
“The Bear”
deadlift
hang power clean
Push Jerk
squat
7 times, 7 rounds. This is a great one. You have to complete the four exercises 7 times and that is one round.
Sunday
Messed around with some workouts. May incorporate one or more of them into a class session.
The crew after the Suffer on Sunday workout!
Quick props to Dawn for a great day throwing on Saturday in Kentucky. She set quite a few personal bests and was strong all day to win her division. I took second in my division and also had the good fortune of turning a big caber. I will see if I can get some pix up shortly.
