Worked on squats today. Tried to get everyone below parallel.
5 sets x 5 reps
Vince 275 x 5
John 185 x 5
Jami 300 x 5
Joe S 205 x 5
Brett 185 x 5
Alaina 115 x 5
Joe H 335 x 5
Eric 185 x 5
Tonya 55 x 5 (first time ever squatting)
Aita 75 x 5
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This post was written by jeff on June 29, 2007
A tough one.
20 Thrusters (95lb)
20 Overhead Lunge (65lb)
200 M Run
5 rounds for time
Vince 26:36 (RX’d)
John 27:35 (RX’d)
Joe S 29:14 (RX’d)
Dawn 41:26
Steve 27:57 (RX’d)
Jeff 22:06 (RX’d)
Aaron 22:35
Shane 34:04
Debbie 26:41
Joe H 27:27 (RX’d)
Brett 40:43 (RX’d)
Alaina 30:37 (she decided to do a 400 m Run instead of the 200 m run)
Eric 32:36
Drew 25:10 (4 rounds)
Good job everyone on a hot sticky day.
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This post was written by jeff on June 28, 2007
A tough one today. As many rounds as you can do in 20 minutes.
7 Pullups w/20lb weight
8 Burpees
9 Wallball (20lbs)
Aaron 8 1/3
Drew 6 1/3
Joe H 11 1/3 (RX’d)
Tonya 7
Alaina 10
Shane 7 1/3
Eric 9
Aita 9
Laura 8 2/3
Jami 8
Steve 7 2/3
Joe S 7
Matt 7
Dawn 7 1/3
Jeff 10 1/3 (RX’d)
Vince 9 1/3 (RX’d)
Marilyn 7 2/3
John 7 (RX’d)
Great job to everyone who jumped up to the RX’d version and to everyone who used weight on the pullups.
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This post was written by jeff on June 27, 2007
A big turnout today.
21 15 9
Snatch (75lb)
Ring Pushups
Plate Lift
250 M Row
Jami 18:13 (RX’d)
Laura 18:03
Vince 14:28 (RX’d)
Steve 13:39 (RX’d)
Ben 19:13 (RX’d)
Tonya 14:27
Sarah 19:29
Matt 18:03
Aaron 19:44
Marilyn 17:41
John 13:30
Joe S 21:18
Brett 16:19
Bayan 17:29 (RX’d)
Eric S 16:29 (2 rounds)
Aita 16:56
Joe H 13:15 (RX’d)
Alaina 13:48
Great job to everyone.
Super Steve and Eric S getting some work done.
Vince humming “Row, Row, Row your boat!”
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This post was written by jeff on June 26, 2007
6/22
We decided to do 5 rounds of 5 minutes each with a minute rest. Score was the highest and lowest rep count from all rounds and divided by 2.
1 Min Thruster (95lb)
1 Min Jump rope
1 Min Wallball (20lb)
1 Min Box Jump
1 Min Sumo Deadlift High Pull (95lb)
1 Min Rest
Marilyn 90
Dawn 61.5
Aaron 75
Jeff 110 (RX’d)
Vince 103.5
Joe S 83.5 (2 rounds)
Brett 74
Alaina 76
Eric 114.5 (RX’d)
Drew 78
Great job to everyone, it was an exhausting workout.
Drew after the workout.
Joe S getting some Thruster work in.
6/23
A fun team competition today.
600 m Run
300 Squats
200 Kettlebell Swings
300 Situps
600 m Run
The winning team: Matt, Marilyn, Joe H
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This post was written by jeff on June 25, 2007
We did Deadlift and Pushpress for load.
3×3x3×3x3×3x3 on each exercise.
Aaron 3×305 DL and 3×145 PP
Vince 3×285 and 3×145
Brian 3×305 and 3×165
Brett 3×255 abd 3×175
Angela 3×175 and 3×80
Aita 3×145 and 3×70
Bayan 3×275 and 3×155
Shane 3×305 and 3×140
Drew 3×205 and 3×135
Alaina 3×145 and 3×80
Jeff 3×365 and 3×205
Joe H 3×365 and 3×215
Good totals today.
Brian getting some poundage in the deadlift.
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This post was written by jeff on June 22, 2007
After much discussion our 5K turned into a 4K. Anyway, there were still some great efforts.
Marilyn 24:50
Aaron 26:05
Brett 18:00
Vince 19:59
Dawn 32:57
Matt 14:53 (2 miles, due to Jeff’s fault)
Joe S. 17:37(2 miles, due to Jeff’s fault)
Brian 21:57
Eric 22:43
Shane 21:06
Drew 25:01
Aita 28:32
Jeff 17:29
Joe 23:45
Alaina 23:48
Marilyn enjoying the scenic run.
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This post was written by jeff on June 21, 2007
A nice one I stole from the www.crossfit.com website (sorry Brian).
21 18 15 12 9
95lb Deadlift
95lb Hang Power Clean
95lb Front Squat
95lb Push Jerk
Marilyn 20:53
Joe S 30:19 (RX’d)
Laura 39:58
Vince 31:28 (RX’d)
Jeff 22:07 (RX’d)
Steve 28:54 (RX’d)
Bayan 29:21
Aita 25:02
Drew 33:10
Eric 25:02 (RX’d)
Joe H 20:02 (RX’d)
Alaina 23:42
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This post was written by jeff on June 20, 2007
As many rounds as you can do in 20 minutes.
5 Overhead Squats (95lbs)
10 Knees to elbows
15 pushups
Ben 7 rds (RX’d)
Bayan 7 1/3
Aita 9 1/3
Alaina 9 2/3
Joe H 13 (RX’d)
Debbie 9 2/3
Laura 9
Aaron 8
Steve 8 2/3 (RX’d)
Angela 8
Joe S 8
Jeff 10 (RX’d)
Vince 11 1/3
Dawn 8
Drew 9 1/3
Brett 10
Some good efforts today. Keep up the good work group.
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This post was written by jeff on June 19, 2007
6/15
13 19 25
Deadlift (225lb)
Burpees
Pullups
Wall ball
Laura 24:25
Angela 22:57
Joe S 30:15
Brian 37:27
Brett 35:20
Alaina 20:00
Debbie 25:24
Eric 16:09
Vince 16:03
Joe H 17:51 (RX’d)
6/16
400 M Run
40 Box Jumps
40 Kettlebell Swings
40 Walking Overhead Lunge
40 Sumo Deadlift High Pull
40 Handstand Pushup
Matt 15:44
Marilyn 14:31
Brian 15:17
Joe 13:48
Jeff 13:51
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This post was written by jeff on June 18, 2007
Voted Best Gym in Indianapolis 2008 on WRTV A List
