Archive for July, 2008

Wednesday

Thursday, July 17th, 2008

The AM Crew did AMRAP in 17 minutes of 5 man makers, 6 pullups and 7 cals on the rower.

The PM Crew did 6 rounds for time of 5 man makers, 6 pullups and a 265 m run.  I will say it was hot and nasty in the PM, but great job to everyone.  I saw a few people struggle with the man makers because of their foot placement, remember power comes from the heels not the toes.

JC

Monday and Announcement 1

Wednesday, July 16th, 2008

Monday

21 15 9

Front Squat (135lb)

Pullups

600 400 200

I finished in 12:14, with full chest to bar pullups.  By the way, Vibram Five Fingers if you want to run “barefoot”, check them out.

OK, on with the show.  I know there has been much anticipation and speculation…but here goes.  We are finalizing an Electronic Funds Transfer program that will probably go into effect in September.  What this means…we will try and put everyone on a 3 month or 6 month EFT program.  Pros…makes it easier on me and YOU, save money on the 6 month EFT, and the cash will be taken directly out of your account at the first of the month.  Cons…well, I don’t see any.  I WILL HAVE MORE INFO SOON.  Please, do not panic.  This is something that Vince and I have been talking about for months and we feel it will be much, much better for everyone.  We still will not have a joiners fee, and no long term contracts.  Just trust me on this.  It will be a good thing.  If you have questions email me at jeff@shokfitness.com.  Yes, we will have a new pricing structure.  I can tell you this up front, 6 months is going to be a hell of a deal.

JC

ben.jpg

Forge Philosophy 7-15-08

Tuesday, July 15th, 2008

“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.”
~ Henry Rollins

Yesterday, those at the Forge completed the following: 10 HSPU, 20 double unders, and 30 situps for 5 rounds….I came in at 13:40…

This evening, we practiced odd object lifting – tire flips, sand bag cleans and overhead squats with a 65lb caber…for those who have put off attending a “black box” session, do yourself a favor and try it – your inner caveman(woman) will thank you…

Hoffy and Brett stepping over the line….

img_0334.JPG

Friday and Saturday

Monday, July 14th, 2008

Friday

5 Rounds for Time

5 Push Press (135lb)

15 Wallball

365 M Run

I finished this in 11:54

Saturday

50 Box Jumps

50 Jumping Pull Ups

50 Kettlebell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45lb)

500 M Row

50 Wallball Shots

50 Burpees

50 Double Unders

This is also known as the “Filthy 50, modified”.  I finished this in 31:48.

Stay tuned the blog for our announcement(s).  They will be forthcoming, and could be construed as earth shaking.

JC

Wednesday and O Lifts

Friday, July 11th, 2008

Wednesday

7 Sumo DLHP (95lbs)

14 Double Unders

7 Ring Dips

AMRAP in 15 mins.  I finished with 12 1/3 rounds.

On Tuesday and Thursday we had the good fortune of having Armando and Joe T. help us out with our Clean and Jerk and Snatch.  Thanks to both for getting us a little closer to competent in both lifts.

keith-and-drew.jpg

The mats always feel good after a workout.

Forge Philosophy 7-9-08

Wednesday, July 9th, 2008

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” ~ Lance Armstrong

Today, the Forge went “chasing Karen”….3 rounds of a 600m run followed by 50 wallballs….Monday, we completed “7up”: 7 rounds of 7 power cleans(115) followed by 7 OHS(115)…

Portraits of Pain

img_0308.JPGimg_0319.JPGimg_0327.JPG

Monday and New Stuff on the Horizon

Tuesday, July 8th, 2008

Monday

500m row

5 Deadlifts

10 Pushups

400 M Row

6 DL

12 Pu

300 M Row

7 DL

14 PU

200 M Row

8 DL

16PU

100 M Row

9 DL

18 PU

I finished this in 11:24 with 225lb on the DL.

Vince and I have some new stuff we are working out.  Please continue to catch the blog for updates.  I think the stuff we have will be very advantageous to all of our members.  Keep up the good fight and we appreciate everyone talking us up.

JC

group.jpg

The July 4th crew!

Forge Philosophy 7-5-08

Saturday, July 5th, 2008

“The individual has always had to struggle to keep from being overwhelmed by the tribe. If you try it, you will be lonely often, and sometimes frightened. But no price is too high to pay for the privilege of owning yourself.”
~ Friedrich Nietzsche

July4
Uploaded by shc9087

Forge Philosophy 7-3-08

Wednesday, July 2nd, 2008

“He who fears being conquered is sure of defeat.”
-Napoleon Bonaparte

Congrats to all who participated in last weeks Indy Crossfit Games…we had great turnouts all week long and it was a great experience…

And don’t forget our usual trek out to Holiday Hill this Friday!! Only one workout is scheduled for July 4th….Meet us at the gym at 8:15am…We had a great turnout for Memorial Day, but I think we can break that record. I’ll probably be filming on location, so wear your Sunday best..

Today, the Forge completed the following:

25 pullups and 25 wallball 2fer’s for 3 rds…..12:47…..and Monday, we did 5 rds of 15 SDHP (75), 20 box jumps, and 15 thrusters (75)…ohh the humanity!

page_1.jpg

Holiday Schedule!!!

Wednesday, July 2nd, 2008

WE WILL be at the hill on Friday morning.  We will meet at 8:15 am and head to the hill around 8:30 am.  On Saturday we will have an SOS at 8:30 am.

JC

ppool.jpg

As elusive as Bigfoot…P’Pool