Archive for August, 2008

Forge Philosophy 8-13-08

Wednesday, August 13th, 2008

War, not peace, produces virtue. War, not peace, purges vice. War, and preparation for war, call forth all that is noble and honorable in a man. It unites him with his brothers and binds them in selfless love, eradicating in the crucible of necessity all which is base and ignoble. There in the holy mill of murder the meanest of men may seek and find that part of himself, concealed beneath the corrupt, which shines forth brilliant and virtuous, worthy of honor before the gods. Do not despise war, my young friend, nor delude yourself that mercy and compassion are virtues superior to manly valor.”

~ The Gates of Fire

If you haven’t, read this book! And then, the next time you don’t feel like working out, ask yourself if your worthy of the title….

Today, the Forge met again with Nancy – 400m run + 15 OHS for 5 rounds. Monday, we ran the following: 400m run, 50 box jumps, 40 double unders, 30 pushups, 20 kettlebell swings, 10 pullups, 400m run, 10 pullups, 20 kettlebell swings, 30 pushups, 40 doubleunders, 50 box jumps, 400m run……

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Friday, Saturday and Sunday

Monday, August 11th, 2008

Friday

10 9 8 7 6 5 4 3 2 1

Thrusters (95) (65)

Burpees

I finsished this in 12:21 with 115lb Thrusters.

Saturday

A pretty brutal day, considering no one understood the workout (yes that is geared toward you Rodrigo).

400 M run

25 Burpees

200 M Run

50 Squats

300 M Run

75 Lunges

800 M run

100 Pushups

300 M Run

75 Lunges

200 M Run

50 Squats

400 M Run

25 Burpees

I finished this in 30:41.  A great turnout for SOS and a beautiful day to be on the track.

Sunday

Indy CrossFit made an appearance at the Indiana State Fair with the folks from IN Shape Indiana.  We had a great time doing CrossFit demos for the crowd,  and I want to give a big thank you to the crew from IN Shape Indiana for having us, and of course to Rodrigo, Simon, Scott, Jeff Wilson, Sarah Smith, Kim and Vince for being there to do the demos. 

JC

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Neal in the midst of some Burpee action.

Forge Philosophy 8-9-08

Saturday, August 9th, 2008

The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.

•Use false grip
•Pull rings to chest
•Keep rings in close
•Lean forward while pulling the
elbows back
•Press to extension

~ Crossfit Journal

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JWood and the virgin muscle up…

Yesterday, the Forge put their back into it: 5 deadlift, 35 pushups 10 deadlift, 30 pushups 15 deadlift, 25 pushups 20 deadlift, 20 pushups 25 deadlift, 15 pushups 30 deadlift, 10 pushups 35 deadlift, 5 pushups…….deadlift weight = 75% BW….I came in at 13:46 with 135lbs….

Wednesday

Thursday, August 7th, 2008

Wednesday

AM Crew did 10 Pushups, 20 wallball, 30 Double Unders as many rounds as possible in 17 min.

PM Crew did 10 Pushups, 15 Thrusters (20lb for ladies, 45lb for men), 30 Double unders as many rounds as possible in 17 min.

I finished 6 rounds with a crappy Duvide Jump Rope.  FYI, if you ever decide to buy a Duvide Rope…don’t.  They suck.  The rope shredded after 150 double unders…I will never forsake my Buddy Lee again.  Long live Buddy!

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Jason spending some time at the Westside locay.

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Jeff spending some time at the Westside locay!

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Rope after 150 Double Unders. 

Forge Philosophy 8-7-08

Wednesday, August 6th, 2008

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnas-tics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’shortcomings or difficulties. We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the compo-nents above will suffer.

~ Crossfit Journal

Get it? It starts with nutrition. Those of you who have Zoned know what I’m talking about…It takes you to a new level and, believe it or not, the WODs don’t seem to suck as much. Some of you, however, want to THINK you Zone. You eat clean..blah, blah, blah. Take my advice – try it. Seriously commit to it for a month. Your body WILL change, your performance will greatly improve, and all kinds of unintended positive things will start to happen for you.

Changing your eating habits will be tougher than any Fran you ever do…but isn’t that all the more reason why you SHOULD do it?

Aren’t you the least bit curious?

Today, we spent time with Helen, and I must say, I’m proud of all of you! We had 4 or 5 PR’s today (people who Zone by the way)…

Monday, we played in the yard….see the video for more……


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Uploaded by shc9087

Squats and Flying Pepsi Can’s

Wednesday, August 6th, 2008

Squat for Load

5x5x3x3x3x3x3

I finished at 315 for 3.  I will say beware of Armando.  He is strong and once he gets his conditioning up to par…he is going to be an animal.  Also, nice job to Debbie (it was nice to have her back), for doing squats with a bum wing.

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Suzanne getting some mat time…

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As most of you know I love soda…but this is ridiculous, I am seeing cans as I drive now!

JC

State Fair and WRTV

Tuesday, August 5th, 2008

August 10, Indy CrossFit will be at the State Fair.  We will be doing  a demo at the INshape Indiana booth.  I need 4 volunteers who would like to come out between 10-11:00 am.  We will meet at Indy CrossFit around 9:00 am and head over to the fair.  You will receive a ticket to enter and whatever else they provide us.  If interested email me at jeff@shokfitness.com.

We are in a tight race with Liftime Fitness for 1st place in the WRTV A-List Business Contest.  Please get out the vote.  Tell your friends, family, pets…whoever, to vote for Indy CrossFit.  It would be a huge achievement for our gym and members to be voted Indy’s Best, which we are!

JC

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Our intrepid 15Ker’s

Friday and our 15K

Monday, August 4th, 2008

Friday

21 15 9

Snatch (alpha 95lb)

Wallball

Double Unders

Saturday

15K  Day

Well, lets start at the beginning.  Apologies to the few who showed up at SHOK to run, however, we were already running at Wolf Run. 

The day was perfect.  No clouds, and not to hot, however, the heat was just enough to make the feet burn a little on the pavement.  Jason, Rodrigo, Scott and myself took off on our 9.3 mile jaunt with high hopes and full hearts…needless to say, the hopes were dashed and the hearts were crushed.  One hour and twenty five minutes later the ordeal was over.  Don’t worry we will do this again.

JC

IMPORTANT! IMPORTANT! IMPORTANT!

Friday, August 1st, 2008

For Saturday’s (8/02) 15K run, we will meet at the Wolf Run Community Pool at 8am and run from there.  Wolf Run is located off Thompson Road between Southeastern and Senour Roads. (take 1-74 and exit at Post Road, turn south or right to Wanamaker, turn left at the stoplight at Southeastern, go about 8/10 mile to Thompson and go over bridge to Wolf Run -Ryland homes on the left).

Call Jeff with any questions at 670-8055.  Be sure to bring plenty of water/gatorade to help you get through the nine mile run. See you there!

Forge Philosophy 8-1-08

Friday, August 1st, 2008

“he who makes a beast out of himself, gets rid of the pain of being a man”
~ Unknown

Today, we worked on 6-packs….21-18-15-12-9-6-3 of kettlebell swings (55) and knees to elbows….this took me 14:20.

John 2.0 – the beast version

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