Archive for June, 2008

Revised…Day 2 of Indy CrossFit Challenge

Thursday, June 26th, 2008

Whew.  The 5K.  Good job to everyone who came out to run.  A great turnout and some places definately changed.  Brett “Holly” Wood had the overall best time for the fellas in a quick 22:05, while Sara Smith ran a Personal Best time of 27:27! 

The 5K Standings

  1. Brett “Holly” Wood
  2. Ben S
  3. Greg
  4. Shaney
  5. Sullivan
  6. Jason
  7. Super Steve
  8. Kevo
  9. Wood
  10. Hoffy
  11. Riggs
  12. Scott
  13. Rodrigo “where you been”
  14. Justin H
  15. “Awesome” Lawson
  16. Jon McD
  17. Brett “Sugarcreek” R
  18. Big Keith
  19. Rick
  20. Drew
  21. Travis
  22. Jeff W
  23. Neal
  24. Tod

Ladies

  1. Sarah Smith
  2. Molly
  3. Sarah Sullivan
  4. Marilyn
  5. Alaina
  6. Sandy
  7. Gina
  8. Kim
  9. Debbie

There are a few more people who have to run the 5K, so scores could change slightly, be aware of that, however, this is what I have currently.

Overall Male

  1. Shaney 5
  2. Greg  and Brett “Holly” Wood 6
  3. Super Steve 9
  4. Ben S 13
  5. Jason 14
  6. Rodrigo “where you been” 17
  7. Justin H 21
  8. Scott, Wood, and Jon McD 22
  9. Sullivan 23
  10. Kevo 25
  11. Brett “Sugarcreek” R 26
  12. Drew 32
  13. Big Keith 33
  14. Gary 34
  15. “Awesome” Lawson 36
  16. Rick 39
  17. Tod 40
  18. Travis 45
  19. Jeff  47
  20. Hoffy, Neal,  Kerry, Lance off Dance off  incomplete

Overall Ladies

  1. Molly 3
  2. Sarah Smith 4
  3. Marilyn 9
  4. Alaina 11
  5. Kim C 12
  6. Gina and Sandy 15
  7. Debbie 16
  8. Sarah Sullivan, Erin incomplete

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Sarah Sullivan enjoying the 5K

We need your vote!

Wednesday, June 25th, 2008

Indy CrossFit is currently in 5th place on the A-List at www.wrtv.com.  Here is the direct link to vote for us http://wrtv.cityvoter.com/contests/best-of-theindychannel-com-a-list/1667/health-and-fitness/gym.  Go and vote, and tell everyone you know to vote.

Thanks Crew,

JC

Thursday

Wednesday, June 25th, 2008

Due to some conflicts with Friday (especially some of our Firefighters), we will also do a CFT on Thursday at 5:30.  If you cannot make it Friday, you can come Thursday.  Also, if the rain is to bad tonight to run, a make up 5K will be on Thursday as well.

Questions…email me jeff@shokfitness.com.

JC

Day 1 of Indy CrossFit Challenge

Tuesday, June 24th, 2008

Wow!  What an awesome day.  We had 35 people compete on day 1 with some pretty impressive times.  I have to give a shout-out to Vince on thw WOD, he buried me yesterday with an other worldly time of 16:28, however, I will take it to him in the 5K, and CFT (I hope!). 

As far as competitors go…Shane came in with the best time for the men and Molly for the women.  Scores are below. 

The WOD was 965 M Run, followed by 7 rounds for time of 7 Overhead Squats, 10 Pullups, 15 double unders.  RX was 95lbs for the men, and 50 lbs for the ladies.

Men

  1. Shaney King of the Sabbatical
  2. Super Steve
  3. Greg
  4. Rodrigo “where you been”
  5. Brett “Holly” Wood
  6. Jon McD
  7. Justin H
  8. Jason
  9. Brett “Sugarcreek” R
  10. Scott
  11. Ben S
  12. Drew
  13. Wood
  14. Simon
  15. Big Keith
  16. Tod
  17. Kevo
  18. Sully
  19. Kerry
  20. Rick
  21. “Awesome” Lawson
  22. B-Rad
  23. Gary
  24. Travis
  25. Jeff
  26. Lance off Dance off

Ladies

  1. Molly
  2. Erin
  3. Sarah Smith
  4. Kim C
  5. Marilyn
  6. Alaina
  7. Debbie
  8. Gina
  9. Sandy

5K on Wednesday.  Bring your running shoes.  There is still alot left to go…so if you are near the bottom looking up, big run and big CFT could put you over the top.

JC

Forge Philosophy 6-21-08

Saturday, June 21st, 2008

Doesn’t matter what the press says. Doesn’t matter what the politicians or the mobs say. Doesn’t matter if the whole country decides that something wrong is right. This nation was founded on one principle above all else: the requirement that we stand up for what we believe, no matter the odds or the consequences. When the mob and the press and the whole world tell you to move, your job is to plant yourself like a tree beside the river of truth, and tell the whole world — “NO YOU MOVE.” ~ Captain America

Yesterday, the Forge was revisited by Jackie: 1000m row, 50 thrusters, and 30 pullups. Every single athlete that came in accomplished a PR…POW! I shaved off 6 seconds for a 7:54….

And if you’re wondering why we have a superhero theme goin’ on today, it’s because we were visited by none other than the WonderTwins!

Don’t believe me?

Check it out……

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Forge Philosophy 6-19-08

Thursday, June 19th, 2008

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Yesterday, the Forge completed the following: amrap in 20 of:

15 power clean & jerk (95 -65)

365 m run

And for your reading enjoyment, here’s an article from the guys at Again Faster:

Dedication

You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.

While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.

When he finally stood up, he didn’t say a word.

CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.

The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.

What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.

Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.

We want the reward (speed) without the sacrifice (pain).

This is not conscious cowardice. It’s pure out-and-out rationalism. At some point, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.

No sane human being would enjoy such a feeling.

Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.

Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.

Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.

After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive.

Sometimes, lying on the floor is its own reward.

Monday and Tuesday and Reminders

Wednesday, June 18th, 2008

Monday

We did good ‘ol “Cindy”.

5 pullups

10 Pushups

15 Squats

As many rounds as possible in 20 minutes.  I finished 19 1/3 rounds with strict chest to ground pushups and full ROM squats and pullups.

Tuesday

Did 10 8 6 4 2 of Deadlift for load.  I finished at 2 at 405lbs.

Reminder: No SOSaturday, however, we will have an SOSunday.  Also, our intragym competition starts Monday with a Hopper WOD, Wednesday with a 5K, and Friday with a CFT.

JC

Forge Philosophy 6-17-08

Tuesday, June 17th, 2008

If you will discipline yourself to make your mind self-sufficient you will thereby be least vulnerable to injury from the outside.
~ Critias of Athens

Yesterday, the Forge worked at the following:

25 doubleunders, 50 squats, 25 doubleunders, 50 squats

600 m run

25 doubleunders, 50 squats, 25 doubleunders, 50 squats

I came in at 9:25….

Fortifying the mind…

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Friday, Sunday and More Important Stuff

Monday, June 16th, 2008

Friday

600 M Run

10 overhead Lunges (45lbs)

20 Dumbbell Thrusters (45lbs in each hand)

365 M Run

15 OHL

25 DB Thrusters

235 M Run

20 OHL

30 DB Thrusters

Sunday

“Running Randy”

365 M Run

25 Hang Power Snatch (75lbs)

3 Rounds for time

I finished this in 11:38.

We will not have a Suffer on Saturday this Saturday.  I will be in Chi-town, however, we will go off at 8am on Sunday. 

Thanks for your understanding

JC

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Forge Philosophy 6-15-08

Sunday, June 15th, 2008

Jasonsrevenge
Uploaded by shc9087Yesterday, the Forge experienced “Jason’s Revenge”: 5 rounds of 13 overhead squat (95), 13 box jumps, and 13 pullups….it was terrifying. 10:20 for me….

Happy Father’s day to all you dads out there…!