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Archive for the ‘Uncategorized’ Category
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Wednesday, December 12th, 2012New Site
Friday, October 10th, 2008Friday and Monday
Wednesday, October 8th, 2008Friday
AM Crew did “Fran”. Nice.
I was out of town on Friday PM and SOS day, so shout out to Sarah Smith and Simon who took over both classes for me. Thanks crew.
Monday
3 Rounds
21 Clean and Jerk (75)(55)
21 Ring Dips
12 Pullups
235 M Run
Forge Philosophy 10-7-08
Tuesday, October 7th, 2008catching up:
Last wednesday, we dedicated our WOD to Robert, the triumphant hero who defended his home and family against a would-be sex offender, killing the attacker. The workout: amrap in 17 minutes – 4 sdhp (115), 8 ring pushups, 16 situps.
Last Friday, we attacked Christine: 500m row, 12 bw deadlift, 21 box jumps X 3rds.
Yesterday, we ran 1200m, 75 back squats (135), ran 1200m again….my adductors, they are talking to me….
Sorry for the delay….here’s some eye candy of Robert:
Friday, Saturday and Monday
Wednesday, October 1st, 2008Friday
Did Jon McD’s Birthday request workout. This is one of the workouts that was included in this years CrossFit Games.
5 Rounds
5 Deadlifts (275)(185)
10 Burpees
I finished this in 4:10. For me…tougher then Fran. I was trashed after this.
Saturday
600 m run
100 double unders
70 pushups
50 wall balls
30 box jumps
10 HSPU’s
600 m run
I finished this in 16:23.
Monday
AM Crew did 200 M Row, 10 Snatch (75lbs), 20 Box Jumps, 400 M Row, 15 Snatch, 25 Box Jumps, 600 M Row, 20 Snatch, 30 Box Jumps, 800 M Row. PM Crew did same workout, except substituted Run for Row.
Greg and Ben
Forge Philosophy 9-29-08
Sunday, September 28th, 2008SSG 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, 2008Friday 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.
Sunday
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.
Monday
21 18 15 12 9
Push Press (95lb)
Burpees
Ring Pushups
I finished this in 16:21…a bunch of nastiness
Wednesday
“Helen”
400 M Run
21 KB Swings (55lb)(35lb)
12 Pullups
3 rounds for time
Forge Philosophy 9-23-08
Tuesday, September 23rd, 2008Fran
First exposure to this workout reveals Frans 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 thrusters position as the most draining of all exercises and the pull-ups reputation for winnowing athlete pools, there may be little surprise in Frans 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”
Fran….
Wednesday, No Class Thursday and Suffer on Sunday!
Thursday, September 18th, 2008Wednesday
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.
JC
Friday, Suffer on Sunday and Monday
Tuesday, September 16th, 2008Friday
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
Monday
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.