Archive for September, 2008

Forge Philosophy 9-29-08

Sunday, September 28th, 2008

SSG Joshua Hager was killed in action on a dark road in Ramadi. He had organized and inspected every vehicle and every member of the Scout Platoon including the commander. Lt. Col. Ferry relied upon Josh to make certain everything was in order before they went out. They went out many times. The first Humvee missed the IED. Josh was in the second and was hit by a deeply buried Iranian made IED. Col. Ferry pulled the lifeless body from the wreckage and worked to help the wounded. Rushing to support the attack, another Humvee with the medic hit IED number two.

Friday, the forge conducted hero WOD Josh: 21 ohs (95), 42 pullups, 15 ohs, 30 pullups, 9 ohs, 18 pullups….

Jeff and Molly paying tribute………….



Lost days…and other stuff.

Thursday, September 25th, 2008

Friday we did a “Fast Angie” in the am class

5 rounds

20 Pullups

20 Pushups

20 Situps

20 Squats

235 m Run

Sarah S. had the evening crew as I was out of town…I will just tell you that from everything I have been told from the individuals that were at the workout is that they never want another Sarah S. workout again.


We played a complicated game.

Each workout has a 3 minute time limit with a rest of 1 minute between

1) 21 Thrusters (95)

21 Pullups

I completed this in 1:27 (Pretty easy)

2) 50 Situps

50 Double Unders

I completed this in 2:12 (a little more difficult)

3) 400 M Run

30 Wallballs

30 Box Jumps

I did not complete this workout in 3 minutes…I don’t believe anyone did (BRUTAL)

4) 15 clean and jerks (135lb)

I finished this in 2:43 (Blitzed me…was jello after this)

5) 800 M Run

I did not finish the run in 3 minutes…beat.


21 18 15 12 9

Push Press (95lb)


Ring Pushups

I finished this in 16:21…a bunch of nastiness



400 M Run

21 KB Swings (55lb)(35lb)

12 Pullups

3 rounds for time

Forge Philosophy 9-23-08

Tuesday, September 23rd, 2008


First exposure to this workout reveals Fran’s penchant for throwing a beating. Repeated exposures, where the goal is improved time, demonstrate a ferocity that speaks to the painful cost of elite fitness. Considering the thruster’s position as the most draining of all exercises and the pull-up’s reputation for winnowing athlete pools, there may be little surprise in Fran’s effects.

Crossfit Journal 31

Yesterday, the forge completed Fran and, for many, it was the first chance to meet one of the most humbling hurricanes that Crossfit has to offer. On Friday, we revisited Annie. On both days, we witnessed no less than a dozen PR’s….congrats to all who made the effort and improved their fitness!

the girls and “annie”




Wednesday, No Class Thursday and Suffer on Sunday!

Thursday, September 18th, 2008


200 M Run 

10 Squats (135lbs)

20 Ring Dips

30 Box Jumps

200 M Run

40 Pushups

200 M Run

30 Box Jumps

20 Ring Dips

10 Squats

200 M Run

No Class on Thursday Evening

No Suffer on Saturday as I will be out of town, HOWEVER, we will do a Suffer on Sunday at 8am.


Friday, Suffer on Sunday and Monday

Tuesday, September 16th, 2008


Looked like a brutal beatdown of a workout.  Did not do it as I was taking the day off!

5 Rounds

15 Box Jumps

15 Double Unders

15 Push Press (65lbs)

15 Lunges (30lbs)

Suffer on Sunday

3 Rounds

5 Bodyweight Deadlifts

10 Hand Stand Push Up’s

15 Squat Jumps (35lbs)

600 M Run


Yeah, I did this one.  I will say this one layed a hurtin’ on me.

AM Crew did AMRAP in 15.  5 Dumbbell Man Makers (35lbs), 7 Pullups, 9 Double Unders.

PM Crew and Westside did 7 Rounds for time of 5 Barbell Man Maker’s (95lbs), 7 Pullups, 9 Double Unders.  I finished this suckfest in 11:34.


Forge Philosophy 9-15-08

Monday, September 15th, 2008

Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality
and risk.

~ Coach Glassman, Crossfit Journal

I’ve seen countless examples of this in the gym and in my martial arts experience. My old sensei from Korea would always lecture me about the Western mind and how new students become bored very quickly due to the seemingly unending repetition of basic movements. Something as simple as an air squat should be appreciated – not glossed over. If you simply crouch down without giving thought to ideal body mechanics, your efforts to overhead squat your body weight 15 times will never be rewarded. It’s the appreciation and mastery of the simple that will, in the long run, reward you with superhuman PR’s.

The Forge meets The Chief….


Monday and Wednesday and NO SOS

Thursday, September 11th, 2008


21 18 15 12 9 6 3

Clean and Jerk (95lbs)

Ring Dips

Run 200 M after 21 reps, run 400 M after 12, run 600 M after 3 reps


10 Thrusters (135lb)

20 Knees to Elbows

30 Burpees

40 Pullups

50 Wallball

I finished this in 12:14


We will do a Suffer On Sunday as I will be in Columbus for the Columbus Scottish Festival.


Friday and “GI Joe?”

Monday, September 8th, 2008


AM Crew did AMRAP in 20 minutes of 8 Pullups, 8 Pushups, 8 Sumo Deadlift High Pull’s w/135lbs.  I was flat on my back with Godby gasping for air.  Nasty.  Finished 12 2/3 rounds.

PM Crew did “Simon’s 40th B’Day workout”.  Too bad Simon didn’t show…

400 M Run

40 Thrusters (65lbs)

40 KB Swings

40 Box Jumps

40 Double Unders

40 Pullups

400 M Run

Saturday Morning we had the official Joe L. challenge.  150 Burpees for time.  Well…I will tell you that Joe L did all 150 Burpees….I will let him fill in the rest. 


Friday and Holiday Hill

Wednesday, September 3rd, 2008


“Kind of Chubby Helen”

3 rounds for time

365 m Run or 500 m row

30 KB Swings

20 Pullups

Vince paid a visit to the “Westside” location.  All I can tell you is that it was hard, and we are indoctrinating him on our new training techniques. 



Holiday Hill…see the video by Vince.  Brilliant action and I loved the use of “One Day as a Lion”. 


New Video….

Wednesday, September 3rd, 2008

****Important info******

The Forge will change it’s hours this friday (9/5) for one day only due to a schedule issue with the blacksmith…..we will be in operation from 11:30 – 1:30pm…..please make a note of it…..

And here is what happened at Holiday Hill on Monday ….

Labor day
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