April 30, 2007 by jeff.

Friday’s WOD was pretty straight forward. 

5 Rds.

1 Min Duck Unders

1 Min Bag Work

1 Min Jump Rope

1 Min Heavy Bag Lifts

1 Min Situps

1 Min Break.

Jami, Dawn, Joe and Jeff completed all 5 rounds.

Saturday was perfect.  We were outside and doing a pretty “fun” workout.

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Jeff 35:11, Joe 40:57.

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April 27, 2007 by jeff.

Strength day today.  Snatch for technique and load.  Great job to Joe, Jami, Laura, Matt, Danny, Shane, Justin, Steve and Debbie for working on their technique.

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April 26, 2007 by jeff.

A nice long workout today!

8 Min Row

1 Min Break

2 Min Wallball

2 Min Overhead Lunge

2 Min Box Jumps

2 Min Kettlebell Swing

1 Min Break

8 Min Run

1 Min Break

2 Min Wallball

2 Min Overhead Lunge

2 Min Box Jump

2 Min Kettlebell Swing

Scored using a combination of meters on row and run, and total reps on the exercises.

Ben 3362, Dawn 2454, Steve 3392, Laura 3011, Justin 3715, Shane 3303, Danny 3040, Debbie 2685, Jeff 3906.  Good job gang. 

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April 25, 2007 by jeff.

Tough one today.

3 Rounds for time

21 Situps

18 Burpees

15 Pullups

12 Thrusters

9 Dumbbell Swings

6 Deadlifts

Steve 27:38, Jeff 15:32, Laura 20:13, Jami 27:18, Matt 19:28, Dawn 32:53, Bayan 28:11, Joe 15:40, Debbie 23:20, Shane 31:23.  Great job gang for blitzing through this nasty one.  Keep up the good work.

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April 24, 2007 by jeff.

50 Ball Slams

50 Dips

600 M Run

35 Ball Slams

35 Dips

400 M Run

20 Ball Slams

20 Dips

200 M Run

Steve 18:33, Laura 17:06, Ben 18:44, Matt 19:22, Jami 24:23, Dawn 29:37, Joe 15:38 Debbie 23:29, Jeff 14:27.

 Dawn, Matt, Jami and Ben wondering what the fuss is all about with that CrossFit stuff.

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April 23, 2007 by jeff.

4/20

9 Wallballs

9 Box Jumps

9 Pullups

Rounds in 20 Minutes

Steve 13

Jeff 14

Dawn 8

Ben 13

Matt 12

Justin 11

Joe 14

The workout looks quite basic but it is nasty.  Great job group.

4/21 Painstorm XXVI

Yep, Painstorm.  It is what it says it is (thanks Denny Green).  Three brave souls decided to participate in the sickness. 

100 M Run

50 Burpees

200 M Run

100 Pushups

300 M Run

150 Lunges

400 M Run

200 Squats

300 M Run

150 Lunges

200 M Run

100 Pushups

100 M Run

50 Burpees

You read it right.  No it was not easy, yes it was hella fun. 

Joe 37:44, Jeff 39:51, Justin 41:46.  Were waiting on you.

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April 20, 2007 by jeff.

A HUGE day at SHOK Fitness today.  We did CrossFit Total which consists of a strict military press, strict below parallel squat, and a strict full deadlift.  Some big numbers today as two people went over the 1000 lb. mark.  Check it out.

Dawn 430lbs., Steve 625lbs., Laura 415 lbs. (a 45 lb improvement over last time), Dave 720 lbs. (first time ever doing power lifts), Matt 655 lbs., Shane 645 lbs., Rusty 615 lbs., Danny 625 lbs., Debbie 275 lbs., (Also first time for power lifts for Shane, Rusty, Danny and Debbie).  Great work.  Joe and Jeff happened to tie at 1010 lbs. with Joe setting a Personal Record in the deadlift with a 425 lb. deadlift at 191 lb. bodyweight.  Great job Joe.

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April 19, 2007 by jeff.

We decided to do a little longer workout today and worked on our cardio conditioning.

1600 M Row

33 Pushups

33 Situps

1600 M Run

33 Pushups

33 Situps

1600 M Row

33 Pushups

33 Situps

Jeff 28:17, Laura 36:24, Matt 33:05, Joe 29:01.

Matt and Laura getting their row on!

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April 18, 2007 by jeff.

21 15 9

Deadlift

Thruster

Pullups

Dips

Justin 16:49, Bayan 23:53, Matt 25:58, Laura 17:27, Dawn 25:45, Joe 13:51, Debbie 16:18. 

Great job gang.  CrossFit Total on Thursday.

Dawn after a successful completion of the WOD.

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April 17, 2007 by jeff.

“SHOK Obstacle Course”

400 M Run

9 Bag Burpees

Box Course

Walking Lunges

Bear Crawl

Bag Carry

9 Wall Ball

9 Kettlebell Swings

9 Situps

9 Pullups

9 Push Press

9 Double Unders

200 M Row

9 Dips

9 Thrusters

9 Med Ball Clean

9 Pushups

9 Squats

600 M Run

Steve 17:49, Laura 16:14, Ben 16:39, Justin 15:38 (includes injury time), Matt 17:59, Dawn 26:41, Bayan 19:43, Joe 12:54, Debbie 23:31, Jeff 11:36.

Great job to all, including the folks who did the flying kipping pull ups!

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