Indy CrossFit

test

Shout out to Luke and Vince for making it happen.  In translation we lost our pix, HOWEVER, we will make sure we get new pix up.

JC

Friday

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

catching 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

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

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………….

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.

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

Fran

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”

Fran….

Wednesday

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

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.