Archive for July 2007
7/30/07 WOD
July 31, 2007 by jeff.
A fun, quick WOD today.
21 15 9
Deadlift
Burpees
Wallball
Alpha=225, Big Dog=185, Pack=135, Pup=95
Names Time Prescription
Jeff 8:17 Alpha
Steve 9:40 Alpha
Joe H 10:27 Alpha
Joe L 12:03 Alpha
Joe S 16:22 Alpha
Matt 17:08 Alpha
Brian 19:24 Alpha
Eric H 9:52 Big dog
Brett W 10:10 Big Dog
Ron 10:31 Big Dog
Brett R 16:38 Big Dog
James S 20:13 Pack
Alaina 8:16 Pup
Theresa 8:22 Pup
Aita 9:05 Pup
Sarah 10:27 Pup
Bill 10:28 Pup
Angela 12:06 Pup
Debbie 13:35 Pup
Great job everyone.
Joe L and Aita after blitzing the workout!
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7/27 and 7/28/07 WOD
July 30, 2007 by jeff.
On Friday we decided to do “Murph”. It consists of: 1 mile, 100 Pullups, 200 Pushups, 300 Squats, and 1 mile run.
Names Time
Brett W 35:24
Jeff 35:32
Vince 38:42
Alaina 41:41
JT 42:00
John 46:22
Brian 46:32
Joe S 55:21
Eric S 58:06
Ron 37:15 (jumping pull-ups)
James T 47:07 (jumping pull-ups)
Matt 63:10 (jumping pull-ups)
James S 70:31 (jumping pull-ups)
Jami 54:33 (Row, jumping pull-ups)
Debbie 29:52 (Smurph, jumping pull-ups)
Saturday we did Painstorm XXVII. It was made up of 10,000lbs from floor to ceiling with whatever weighted implement you would like to use. After the lifting of the implement to total 10,000lbs you must carry the implement 800 m. The ladies did 7,000lbs on this exercise.
Names Time
Jeff 20:23
Joe L 28:07
Eric H 29:31
Brian 30:47
Angela 23:29
Sarah S 24:29
Debbie 30:23
Vince, John, Matt and James after a good “Murph”
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7/26/07 WOD
July 27, 2007 by jeff.
We did Front Squats for load.
3×3x3×3x3×3x3
Names Weight
Joe H 3×285
Jeff 3×265
Vince 3×245
Joe S 3×245
Brian 3×235
John 3×235
Jami 3×235
Steve 3×205
Brett R 3×185
Drew 3×185
James S 3×165
JT 3×135
Debbie 3×115
Dawn 3×115
Aita 3×105
Alaina 3×105
Erin 3×95
Bill 3×70
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7/25/07 WOD
July 26, 2007 by jeff.
We did “Simplicity III” today.
400 M run
20 Hang Power Snatch (we were going to do a full snatch, BUT we struggled with our positioning, there were a few who did a full snatch and they know who they are…good job to them.)
5 Rounds for time
Big Dog=65lb, Pack=55lb, Pup=45lb
Names Time Prescription
Brett W 18:03 Big Dog
John 20:57 Big Dog
Joe H 21:49 Big Dog
Ron 22:43 Big Dog
Eric H 22:51 Big Dog
Bayan 23:43 Big Dog
Joe L 24:03 Big Dog
Drew 24:36 Big Dog
Joe S 25:04 Big Dog
Eric S 25:53 Big Dog
Aaron 28:21 Big Dog
Vince 28:33 Big Dog
Alaina 21:58 Pup
Julie 28:25 Pup
Debbie 29:05 Pup
Sarah 29:51 Pup
Marilyn 36:36 Pup
Dawn 37:11 Pup
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7/24/07 WOD
July 25, 2007 by jeff.
First time in Indy CrossFit history that we had an option on the workout. Today we could either do “Cindy” which is 5 pullups, 10 pushups, 15 squats as many rounds as you can do in 20 minutes, or we could choose “GI Jane” which is 100 burpee’s to jumping pullups for time.
Names Rounds/Time Workout
Vince 23 Cindy
Eric H 21 1/3 Cindy
Julie 21 Cindy
Alaina 18 2/3 Cindy
Brett 17 Cindy
Drew 14 Cindy
Brian 13 Cindy
Theresa 18 1/3 Cindy (band pull-ups)
Aita 18 1/3 Cindy (band pull-ups)
Angela 17 1/3 Cindy (band pull-ups)
Sarah 17 Cindy (band pull-ups)
Jami 14 Cindy (jumping pull-ups)
Jeff 10:15 Jane
Joe H 11:29 Jane
Steve 15:42 Jane
Ron 16:07 Jane
Matt 16:44 Jane
Debbie 17:09 Jane
Joe S 18:07 Jane
Brett R 18:24 Jane
James S 20:32 Jane
JT 24:07 Jane
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7/23/07 WOD
July 24, 2007 by jeff.
Pretty simple concept today, but a brutal WOD do to the weight. Great job to everyone who stepped up in weight today.
3 rounds for time
600 M Run
25 Sumo Deadlift High Pull
15 Push Press
5 Thruster
Alpha=135lb, Big Dog=95lb, Pack=65lb, Pup=45lb
Names Time Prescription
Jeff 21:56 Alpha
Joe S 29:01 Alpha
Joe H 31:13 Alpha
Steve 20:09 Big Dog
Eric H 20:56 Big Dog
Vince 21:05 Big Dog
John 21:44 Big Dog
Ron 24:44 Big Dog
Brett W 25:12 Big Dog
Joe L 25:37 Big Dog
Matt 25:44 Big Dog
Aaron 28:11 Big Dog
Brian 31:06 Big Dog
Eric S 31:20 Big Dog
Jami 32:24 Big Dog
Shane 20:04 Pack
Julie 20:37 Pack
JT 23:55 Pack
Brett R 27:49 Pack
Alaina 28:41 Pack
Marilyn 29:15 Pack
Angela 30:27 Pack
James S 33:26 Pack
Debbie 35:03 Pack
Noel 43:18 Pack
Theresa 21:44 Pup
Tonya 25:14 Pup
Sarah 28:37 Pup
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7/23/07 Tabata WOD
July 23, 2007 by jeff.
I will have scores and info up shortly. Some huge numbers on this one. I will post a pix to give you an idea of how many people were here for this.
Tabata Pushup
1 Min Rest
Tabata Situp
1 Min Rest
Tabata Squat
1 min Rest
Tabata Wallball
1 min Rest
Tabata Box Jump
Names Score
Joe H 73
Jeff 70
Brett 66
Vince 59
Ron 59
Tonya 58
Theresa 58
Aita 58
Alaina 57
Drew 52
John 51
Angela 50
Aaron 44
Marilyn 44
Joe L 44
Joe S 43
Bill 41
Brett R 41
JT 41
Dawn 40
Christina 39
James S 34
Matt 32
Noel 32
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7/19/07 CFT
July 20, 2007 by jeff.
CrossFit Total today. Some HUGE numbers from everyone. Lots of weight pushed and some new PR’s (personal records) set.
Names Squat Press Deadlift CFT
Joe H 405 205 425 1035
Joe S 315 185 365 865
Brian S 275 125 395 795
Vince 305 150 335 790
John 275 165 345 785
Eric S 305 155 325 785
Aaron 265 165 315 745
Shane 275 120 325 720
Matt M 225 155 325 705
Joe L 300 NL 315 615
James S 225 125 255 605
Dawn 145 110 255 510
JT 155 115 225 495
Steve NL 135 345 480
Erin 135 75 185 395
Alaina 115 75 185 375
Marilyn 115 65 185 365
Debbie 115 75 155 345
Theresa 85 65 155 305
Eric H after the suffering
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Suffer on Saturday
July 19, 2007 by jeff.
We will NOT have a SOS this Saturday, July 20. Jeff will be in Chatham, IL., representing SHOK Fitness is the Chatham Highland Games. FYI, if any of our members would like to be sponsored by SHOK for future competitions please talk to Jeff. Currently, we have two sponsored athletes. Joe Lawson who is going to be climbing in Russia in just a couple of weeks and Jeff who likes to throw weights around a field. Check out Joe’s site www.expeditionhope.org.
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7/18/07 WOD
July 19, 2007 by jeff.
We did a workout entitled “Simplicity II”.
5 Rounds for time
200 M Row
20 Power Cleans
Big Dog=95lb, Pack=65lb, Pup=45lb
Names Time Prescription
Jeff 10:14 BD
Joe H 12:23 BD
Steve 12:37 BD
Matt M 14:51 BD
Vince 15:31 BD
Brett W 16:24 BD
Eric H 16:29 BD
Drew 16:41 BD
Joe S 17:06 BD
Eric S 18:34 BD
Ron 18:35 BD
Brian 18:53 BD
Shane 19:35 BD
Aaron 16:03 Pack
Brett R 17:08 Pack
Angela 17:31 Pack
Alaina 18:58 Pack
James S 21:38 Pack
Noel 23:00 Pack
Debbie 23:12 Pack
Dawn 32:35 Pack
Tonya 17:48 Pup
Christina 21:07 Pup (4 rounds)
Bill 10:07 Pup (3 rounds)
I should have some pix up later.
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