May 31, 2008 by jeff.

“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” ~Confucius

Yesterday, the Forge met Difran: 21-15-9 of deadlift (225) and pullups. Murder on the grip….I came in at 5:00.

the father, the son, and the holy deadlift

Jeff and Kerry make the team

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May 29, 2008 by jeff.

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.”

Mario Andretti

Yesterday, the Forge completed the following: 1200m run, followed by 50 wallballs, 50 double-unders, 50 sdhp (65), and 50 pushups. I came in at 13:35.

I’ve posted the quote above for 2 reasons: 1) it’s timely 2) I wanted to stress the importance of persistence in the pursuit of goals. This month marks the one year anniversary of my entry into indy crossfit. I shamed my friend John into joining me, and we’ve been suffering together ever since. I think the pictures tell the story of what pure commitment can bring you.

And I’d like to thank John for joining me on this joyously painful journey of fitness.

May 2007

May 2008

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May 28, 2008 by jeff.

Wednesday

21 15 9

Hang Power Snatch (75lbs)

Pullups

600 400 200

I completed this in 11:01

Friday

50 squats, 200 meter run, 50 push ups, 200 meter run, 50 sit ups, 200 meter run, 50 box jumps, 200 meter run, 50 double unders, 200 meter run.

Suffer on Sunday

50 Double Unders

900 M run

50 Pullups

900 M run

50 Wallballs

900 M run

50 KB Swings

I finished half this workout and proceeded to tweak my back.

Holiday Hill

10 Sprints up the hill, 1st place does 6 pushups and 6 situps, everyone else does 10 pushups and 10 situps.  Proceeded to do 6 rounds of this until my hamstring went snap.  I think I am gettting old.

Should have pix of the hill up soon.

Big shout out to Jon McD, Drew and Kim for their big throws on Saturday at the Springfield Games. 

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May 24, 2008 by jeff.

Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.
Aristotle

*** Reminder ***

On Monday, we will have only one workout at 8:30 am. Please meet at Indy Crossfit around 8:15 for the short drive out to Holiday Hill. For those of you unfamiliar with the hill, you should make it a point to join us. Let’s do our part in remembering those who suffered, and still suffer, a lot on our behalf.

***

On Friday, the Forge met “Chelsea” for the first time. 5 pullups, 10 pushups, 15 squats, per round - performed every minute on the minute until failure. 21 rounds for me.

On Wednesday, it was 21-15-9 of powercleans (115), ring pushups, and double-unders.

Brett and Eric winning excellence

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May 21, 2008 by jeff.

Monday

Decided to do a little bit of a crazy workout.  Anything with burpees is something I would consider crazy…

AM Crew

15 Push Press (95lb)♦

15 Burpees

365 M Run

5 Rounds for Time  I completed this in 19:25.

PM Crew (we switched it up due to the copious amounts of rain)

15 Push Press

15 Burpees

25 Box Jumps

15 Double Unders

5 Rounds for time

Also, we will not have a Suffer on Saturday as Drew, Jon McD, and myself will be traveling to Springfield, IL.  HOWEVER, we will do a SOSunday at 8:30 am.  AND we will do a Holiday Hill on Memorial Day at 8:00 am.  We will be closed the rest of the day on Memorial Day.

JC

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May 20, 2008 by jeff.

We excuse our sloth under the pretext of difficulty.
Marcus Fabius Quintilian

Yesterday, the Forge worked on the following: 7 rounds of 7 deadlifts (225) followed by a 250m run. This took me 14:51.

For those who have been away recently, our new shirts are in..see the pic below. The cost is $20, or $22 for XXL and larger…Get ‘em while they last….

Justin on the deadlift

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May 19, 2008 by jeff.

Monday

7 Cleans

11 Box Jumps

15 Double Unders

Rds. in 15 minutes

Wednesday

“Jacobs Ladder”

200 M Run

80 Wallball

400 M Run

60 Pushups

600 M Run

40 Pullups

800 M Run

20 Push Press (135 lbs)

I finished this in 22:16

Friday

21 18 15 12 9 6 3

High Pull (95lbs)

Ring Pushups

Double Unders

I finished this in 11:32

Saturday

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

I finished this in 40:26

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May 17, 2008 by jeff.

“If there is no wind, row.”
—Latin Proverb

The Forge conducted a simple, yet effective sprint yesterday: 1 minute row for calories, and 1 minute of pushups, for 6 rounds, with no rest periods.

On Wednesday, we were given 14 minutes to complete as many rounds possible of 10 thrusters (65), 5 pullups, and 10 dumbbell swings (50). I finished 8 rounds.

Eric and Amber forging ahead

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May 13, 2008 by jeff.

Perhaps the most valuable result of all education is the ability to make yourself do the thing you have to do, when it ought to be done, whether you like it or not; it is the first lesson that ought to be learned; and however early a man’s training begins, it is probably the last lesson that he learns thoroughly.
Thomas H. Huxley
English biologist (1825 - 1895)

Yesterday, the Forge was visited by the legendary Joe H and Alaina…a great surprise and an even greater inspiration as Joe got in on the WOD, despite the fact that he had already worked out with the morning group. This man is a freak of fitness.

The WOD yesterday was 3 rds of 20 OHS (95), 25 pullups, 30 box jumps, and 35 double unders.

On Friday, we did 5 rds of 2 minute wallballs, 2 minute rope climbs and 2 minutes of rest.

Great efforts were produced by all….

He missed us so much, we worked out twice…

Honey, you drive me up a rope

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May 12, 2008 by jeff.

 Check it out…some of our finest doing their thing.

 http://www.youtube.com/watch?v=3TZCpawyNKc

Wednesday

5 Rounds for Time

265 m run

20 Wallball

20 Kettlebell Swing (55lb)

7 Jumping Muscle-ups

I was told this was hard.  It looked hard

Friday

“The Bear”

deadlift

hang power clean

Push Jerk

squat

7 times, 7 rounds.  This is a great one.  You have to complete the four exercises 7 times and that is one round.

Sunday

Messed around with some workouts.  May incorporate one or more of them into a class session. 

The crew after the Suffer on Sunday workout!

 Quick props to Dawn for a great day throwing on Saturday in Kentucky.  She set quite a few personal bests and was strong all day to win her division.  I took second in my division and also had the good fortune of turning a big caber.  I will see if I can get some pix up shortly.

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