Archive for October 2007
10/30/07 WOD
October 31, 2007 by jeff.
60 Ring Pushups
50 Wallball
40 Pullups
30 Burpees
20 Double Unders
10 Hand Stand Push Up
Names Time
Jeff 10:12
Vince 11:03
Eric H 11:27
Brian 13:52
Drew 15:47
Brett R 15:54
Joe S 20:16
Matt 20:48 (1/2 Jumping Pull ups)
Erin 10:40 (band Pull ups)
Marilyn 14:18 (band Pull ups)
Debbie 14:28 (band Pull ups)
Heather 21:17 (band Pull ups/8lb ball)
Sandy 23:40 (band Pull ups/6lb ball)
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10/29/07 WOD
October 30, 2007 by jeff.
21 18 15 12 9
Hang Power Cleans
Push Jerk
Box Jumps
Tough one today. Some people stepped up in weight for a little more of a challenge…good on them.
Names Time Weight
Jeff 20:28 135
Vince 19:12 115
Eric H 20:43 115
Joe L 23:47 115
Shane 24:14 115
John 24:54 115
Brett W 24:56 115
Joe S 24:58 115
Brian 28:43 115
Matt 18:31 95
Jason 18:49 95
Justin B 21:11 95
P’Pool 22:11 95
Tod 25:48 95
Shawn 32:27 95
Erin 16:06 65
Marilyn 20:11 65
Drew 20:19 65
Chris 24:32 65
Dawn 33:03 65
Debbie 15:18 45
Heather 17:10 45
Gina 14:19 30
Simon 24:03 65 (completed through 12)
The ladies gettin it done!
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10/26/07 WOD
October 29, 2007 by jeff.
We did a “Modified Michael” today. It consists of an 800 m run, 50 Kettlebell swings, and 50 situps. However, we had three come in during a cold deluge, so they rowed 900m instead. The weights on the Kettlebell were 35, 25, 15.
Names Time Weight
Brett W 24:45 35
Vince 26:37 35
Brian 27:05 35
Steve 28:35 35
JT 34:37 35
Matt 40:28 35
Chris E 46:51 35
Marilyn 29:22 25
Chris 32:14 25
Heather 35:38 25
Dawn 44:48 25
Gina 35:18 15
Eric S 24:06 35 (Row 900)
Eric H 24:46 35 (Row 900)
Debbie 28:48 25 (Row 900)
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10/26/07 CFT
October 26, 2007 by jeff.
CrossFit Total (if you would like to know more about the CFT go to www.crossfit.com and click on Faq’s). Some big numbers, new personal records and good lifts.
Names Total
Jeff 1005
Joe S 890
Vince 850
Steve 785
Joe L 785
Jon 745
Brian 725
Brett W 685
Justin 665
P’Pool 645
Kevin 600
Shawn 595
Dawn 575
JT 560
Erin 485
Debbie 375
Aita 325
Gina 175
Erin deadlifting some big weight.
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Train Like a Champion
October 25, 2007 by jeff.
The other day one of our members wore a Notre Dame sweatshirt (by the way I bleed blue and gold…I know, I know), with a patch that said “Play like a champion”. Anyone familiar with ND knows that is the sign that hangs above the stairway that leads out of the football players locker room. It is a reminder that they play to their best abilities and be a champion.
We at SHOK Fitness/Indy CrossFit must “train like a champion”. Many of our members are police officers, firefighters and even a few very competitive athletes. In order for us to maintain a high level of fitness we must train to win and train to our best abilities.
In order for us to benefit from the full methodology of CrossFit we have to have motivation, heart and a never say die attitude. These are the same things that are expected of “champions”.
Make sure your fitness program has you training like a champion…because to be a champion (and lets be honest we all want to be champions in life), you have to train like one. Go train like a champion today.
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10/24/07 WOD
October 25, 2007 by jeff.
“How Much Work?”
5 Min Row
5 Min Jump Rope
5 Min Wallball
5 Min 1 Arm Snatch
35, 25, 15 for the snatch
Score is based upon meters in row, and reps for everything else.
Names Score Weight
Joe L 1990 35
Jason 1990 35
P’Pool 1824 35
Jon 1823 35
Brian 1813 35
Steve 1806 35
John 1679 35
Tod 1635 35
Matt 1568 35
Joe S 1564 35
Brett R 1534 35
Shawn 1523 25
Chris 1435 25
Erin 1760 15
Sarah 1625 15
Debbie 1610 15
Marilyn 1587 15
Kim 1451 15
Aita 1408 15
Gina 1354 15
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10/24/07 WOD
October 24, 2007 by jeff.
Rounds in 20 Min.
8 Pushups
8 Jump Squats
8 Push Press
95,65,45
Names Rounds Weight
Jeff 21 1/3 95
Vince 20 95
Eric S 18 1/3 95
Steve 15 2/3 95
Jason 13 2/3 95
Joe S 12 2/3 95
Brian 11 2/3 95
Shawn 11 95
Jon 11 95
P’Pool 13 65
Erin 12 65
JT 11 2/3 65
Debbie 16 2/3 45
Marilyn 14 1/3 45
Aita 13 45
Heather 10 45
Gina 13 25
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10/22/07 WOD
October 23, 2007 by jeff.
21 18 15 12 9
Deadlift
Knees to Elbows (hanging)
255, 225, 185, 165, 135
Names Time Weight
Jeff 13:43 255
Steve 11:17 225
Vince 14:32 225
John 14:55 225
Joe L 18:16 225
Shane 18:52 225
Eric S 20:54 225
Joe S 11:33 185
Kevin 12:12 185
Justin B 16:12 185
Brett W 19:17 185
Tod 18:51 185/145 Split
Jon 16:23 165
Shawn 16:36 165
P’Pool 12:42 155
Erin 11:15 135
Chris 21:18 115
Kim 17:58 95
Heather 14:57 95
Debbie 7:12 65
Aita 12:06 65
Gina 14:34 55
Simon 13:47 4 rounds
Bill 6:12 4 rounds
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10/19 and 10/20 WOD’s
October 22, 2007 by jeff.
10/19
3 Rounds for Time
600 M Run
25 Sumo Deadlift High Pull
15 Push Press
5 Thrusters
115, 95, 65, 45
We did this one three months ago…some big improvements in time.
Names Time Weight
Steve 21:47 115
Eric S 27:00 115
Dave 28:41 115
Brett W 31:03 115
Vince 19:43 95
Jason 23:51 95
Jon 29:56 95
Brian 15:52 65
Tod 23:12 65
Sarah S 18:47 45
Debbie 22:42 45
Dawn 26:35 45
Gina 21:36 30
Sandy 22:02 30
10/20
“Summit Day”
This one was courtesy of Joe L. Yes, it did take this long.
800 M Run
700 M Row
20 Pushups
20 Situps
20 Wallball
20 Box Jumps
7 Rounds for Time
Jeff 72:17
Joe L 81:43
P’Pool 89:48
Heather 61:01 (4 rounds)
Joe L after the “Summit Day”
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Testimonials
October 19, 2007 by jeff.
Many members and potential members ask me why we don’t have a testimonials page (which we will very shortly by the way.) The major reason I have held off so long with a testimonials page is because most people wouldn’t believe half the stuff that someone told them about CrossFit anyway. One of our trainers calls SHOK Fitness/Indy CrossFit a superhero factory. What he means by this is that CrossFit enables people to do things that they never dreamed possible.
I am going to give you a few of my own personal observation testimonies. These three people are different ages, different abilities, and different mind sets, but they all have one thing in common…great improvement from day 1.
Bill is 68 years old. The first time I met Bill, I thought there is no way he is going to be able to do a CrossFit workout, and if he does do the workout, there is no way he is going to come back. Was I completely wrong. Bill made it through a very, very light warm up and had to stop his first time in. He was off for two more days before I saw him again. However, he did not quit. More then three months later Bill comes in 3 times a week and does a slightly modified version of our WOD. Just to give you an idea of how far Bill has come. The first few weeks he was lucky if he could do 2 push ups. I have personally seen him do 10+ in a row. Also, he could not lift the bar over his head. Again, I have personally seen Bill overhead press 75lbs. Mind you this is at 68 years old when most people should be out golfing (which Bill does, but he also CrossFit’s.)
The next person is Debbie. Debbie came in with two friends, who were a little younger then her. Needless to say, Debbie is still here. In fact, she is a grandmother (I will not reveal her age), who on her last CrossFit Total (squat, overhead press, deadlift for maximum weight), she had a combined total of 345lbs. Debbie can do over 20+ push ups in a row (she started by doing knee push ups), does every workout with only very, very slight modification and keeps a smile on her face the whole time.
The last individual is a former athlete. Shane started with CrossFit and in perfect honesty was a sad state of affairs. He had trouble doing push ups, sit ups, and even pulling his body weight up. Since dedicating himself to CrossFit, I have seen Shane progress from a middle of the pack CrossFitter to one of our better CrossFitter’s. He has gotten incredibly strong, and his fitness has skyrocketed.
I could have written the same stories about every single member that comes in to SHOK Fitness/Indy CrossFit. The question I have for you is what is keeping you from becoming a “super hero”?
Shane on the run
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