Archive for July, 2008

Wednesday and our 15K day!

Thursday, July 31st, 2008


All kinds of crazy stuff going on. 

Some folks did 3 6 9 12 15 of cleans(135lb) and Pullups with a 235m run, while others did 10 dips, 15 pushups, 20 squats with a 365 m Run.

I did the 3 6 9 12 15 workout in 11:41 and the 10, 15, 20 workout in 13:37.


Advice coming from someone who ran a bit back in the day…make sure to hydrate the night before, make sure to bring a water bottle that can be easily carried in your hand, make sure you have good socks to keep blisters to a minimum, make sure to avoid chafing (if you know what I mean, in multiple spots), try to get some carbs in your system before you run, and lastly be prepared for an hour plus of work.

The course:  I am working on a scenic run that will be an out and back, so that way if we have stragglers we can hopefully keep an eye on them.  I know many of you have never ran 9.3 miles before…well, here is your opportunity. 


Westside…Jason going old school, using a forklift for dips…

Forge Philosophy 7-30-08

Wednesday, July 30th, 2008

“We are a nation of physical animals who have forgotten how much we enjoy being that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested.”

~ Chuck Palahniuk

Went to King’s Island yesterday, and I was surrounded by people described by the above quote – blissfully unaware of their sloth-like appearance, and for whatever reason, curiously enamored with fanny packs. Even more disturbing images were seen at the water park, where these same folks decided it would be good to disrobe and ruin my day – ohhh the humanity.

But today I felt better, because we suffered mightily at the Forge: 3 rounds of 365m run + 15 push jerks @ 75% BW. I completed this in 10:32 with 135lbs. On Monday, we tackled Diane (21-15-9 of 225lb deadlifts and HSPU)…I got it done in a little over 8 minutes.

Rick lifting heavy things and using profanity…


A note on SOS…

Wednesday, July 30th, 2008

Last summer Joe H and I did some pretty crazy SOS’s.  Multiple Painstorm’s, some long ass workouts that we came up with ourselves etc.  I feel like I have let you all down…to remedy this fact, I plan on resurrecting the true spirit of SOS.  To get us in the mood I recommend you bring your running shoes, some energy GU, and an hour and half of your time…we will run a 15K on Saturday am. 

I am running this regardless…it is time for me to step up and take my game to the next level.  If you are there, we will suffer together, if not, you won’t have anything to tell your grandkids.


Wednesday, Friday, Saturday

Monday, July 28th, 2008

Some quick catching up to do:



1 min. Wallball

1 min Sumo Deadlift High Pull

1 min Box Jump

1 min Push Press

1 min Calories on Rower

I did 271 reps.


7 Thrusters (135lb)

10 L Pullups

13 Double Unders

235 m Run

4 rounds for time

I finished this in 12:37.  It was a pleasure to be at the Forge on Friday.  Keep up the good work gang!


10,000lbs from floor to overhead (ie clean and jerk)

800 m run with chosen weight

I ended up using 35lb dumbbells in each hand and did 143 reps of clean and jerk…nasty.  I finished this in 23:54.


Forge Philosophy 7-23-08

Wednesday, July 23rd, 2008

“The art of living is more like that of wrestling than of dancing; the main thing is to stand firm and be ready for an unseen attack.”
~ Marcus Aelius Aurelius

Today, we saw some outstanding efforts at the forge as we overhead squatted 10,000 pounds..and worked on a 1rm pullups..I got it done in 7:46.

Erin working it out That’s 100lbs around Brett’s neck..




Tuesday, July 22nd, 2008

We did a tough little workout.

7 Rounds for Time

7 Deadlifts (alpha 255, Big Dog 225, Pack 185, Pup 155)

7 Ring Dips

7 Knees to Elbows

7 Hand Stand Push up

I did this in 15:44.




Forge Philosophy 7-21-08

Monday, July 21st, 2008

Family involvement is a valuable thing and playing together actively can be the ’90s version of it. Instead of just watching, you can do it together… something we don’t spend enough time on. We can motivate and excite each other about fitness.
~ Alan Thicke

Today, the Forge completed the following: 600m row, 20 knees to elbows, 400m row, 40 ring pushups, 200m row, 60 wallballs…..12:10 for me..

here is blacksmith jr, warming up...



No SOS on July 19!

Friday, July 18th, 2008

For those of you who have not been in class this week, no SOS on July 19, however, we will do an SOS on July 20 at 8am.


Forge Philosophy 7-18-08

Friday, July 18th, 2008



Read and reflect……



Can middle-aged mortals achieve Olympic fitness?
By Nanci Hellmich, USA TODAY

The chiseled body of 41-year-old Olympic swimmer Dara Torres was all the talk of people watching the U.S. Olympic trials. And it prompted some middle-aged people to think about their own physical condition and wonder whether mere mortals can achieve that high level of fitness and end up looking like Torres.


“Many people in their 40s could look like her, but they’d have to train a ridiculous number of hours, and most people in the U.S. would have to lose a lot of weight,” says Timothy Church, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge and co-author of the exercise book Move Yourself.


“It would have to be your mission in life. You’d have to do a minimum of two hours of hard, hard training a day, but probably more like four hours a day. And you’d have to really reduce how much you’d eat. You can build muscle, but if it’s covered in fat, you can’t see it.”

That would be hard for people who juggle a job, family and other responsibilities, he says.

Genetics and age play a big role in how difficult it would be to achieve a high level of fitness, he says. It’s much easier to attain if you have great genes, are in your 20s, naturally have a lot of muscle and have never gained extra weight.

That’s true, says Miriam Nelson, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University in Boston and co-author of Strong Women Stay Young.

If you want to be a competitive athlete, you’ll be training most of the day, she says. And you have to make sure you are doing it correctly so you don’t hurt yourself.

Torres, who has a 2-year-old daughter, does one intense swim workout a day. She also does weight training and dry-land workouts. She has been fit for years, and she has a team that includes two “stretchers” who travel with her, a strength coach and a massage therapist.

Her head coach, Michael Lohberg, says most people may not be able to look like her, “but I really do think with proper nutrition and proper training, people can look very, very fit.”

Americans should be inspired by Torres to increase their strength, aerobic fitness and flexibility, says orthopedic surgeon Angela D. Smith, former president of the American College of Sports Medicine and a National Masters Figure Skating medalist.

Everyone, especially people who have never been very active, must give their bodies time to adapt to a fitness program, she says. “Bones, muscles, ligaments, tendons have to be strengthened gradually by slowly increasing the length and intensity of the workouts.”

People can work with what they have and improve how they look and feel, Smith says. Researchers believe muscle mass plateaus in your mid-40s and then slowly declines unless you do something to preserve it.

Studies show that men ages 50 to 70 who are doing some weight training don’t lose any strength or muscle, Nelson says. And there is research that shows women 50 to 70 can gain muscle if they start lifting weights.

“We don’t have the full picture yet, but data are emerging that suggest that you can preserve much of your strength and fitness well into your 60s and beyond if you work hard enough at it,” Nelson says.

Church used to train more than 20 hours a week for Ironman triathlons, which involve swimming 2.4 miles, biking 112 miles and running a marathon of 26.2 miles in one day.

“When you are super-fit, you just feel invincible. There is no way I could train like that now with a family, and quite frankly I really no longer want to,” says Church, who has two young children.

These days he jogs 30 to 35 minutes two to three days a week. On weekends, he and his wife put their children in a jogger and go out for a fast walk/jog for an hour or more.

If you don’t have the time or inclination to achieve a high fitness level, remember there are great health benefits with moderate amounts of activity, he says. “Thirty minutes a day of walking promotes healthier, happier aging.”

Contributing: Vicki Michaelis, USA TODAY


Thursday, July 17th, 2008


That’s right we are going to have a second location…details to come!

Thanks to Vince da Vinci for the new logo.

Stay tuned!