“BarHell”
6 deadlift (135)
6 hang power clean (135)
6 front squat (135)
6 push press (135)
6 back squat (135)
5 rounds
* NEW VIDEO in production *
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This post was written by jeff on October 31, 2008
Halloween 2
Halloween
So Sarah S. shows up this morning dressed as who:
Post your guesses. By the way, I thought it was the best costume I had ever seen.
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This post was written by jeff on October 31, 2008
Wednesday
This day was special for Big Keith as he is getting married on Saturday. So we titled this one “One Angry Woman”.
3 Rounds for time
Round 1
21 Thrusters
50 Double Unders
Max Rep Pullups
21 Kettlebell Swings
50 Box Jumps
Round 2
15 Thrusters
50 Double Unders
Max Rep pullups
21 Kettlebell Swings
50 Box Jumps
Round 3
9 Thrusters
50 Double Unders
Max Rep Pullups
21 Kettlebell Swings
50 Box jumps
Good luck Keith and Lindsey, congrats on the marriage.
JC
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This post was written by jeff on October 31, 2008
Monday
A beast.
25 Push Press
25 Box Jumps
25 Wallballs
25 Burpees
3 Rounds for time. I finished this in 24:48 with 95lb PP and 30inch box jumps. Nasty, nasty, nasty.
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This post was written by jeff on October 29, 2008
Forge Philosophy 10-28-08
*** REMINDER: TOMORROW (10-29-08) THE FORGE WILL BE FROM 8:30AM - 10:30AM****
Yesterday, “Elizabeth” paid a visit: 21-15-9, squat clean (135), ring dips…
For those of you with cable tv….check out a new series starting this saturday on WTTV called Legend of the Seeker…you will begin to uncover the mystery of the Forge..
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This post was written by jeff on October 28, 2008
What did you do this year?
We always talk about the efficacy of CrossFit and how it makes better athletes. I was wondering who competed in something this year and how was your experience.
I will start to hopefully, get things moving. I competed in 11 Highland Games this year winning 5 of them with nothing but CrossFit training. Also, ran a 5K early in the year completing that in a sub 25. I believe that was it for me. Share your stories and pix if you can post them (or you can email them to me at jeff@shokfitness.com).
A 19ft, 135lb caber I turned in Ohio.
I did my first triathlon in April 08 after doing crossfit for about 9 months. I finished with no problems and no additional training besides crossfit. I did lots of other races throughout the summer that I never could have done before. In less than a year my running pace has gone from 10min/mile to 8:30/mile…..CROSSFIT ROCKS!!!!
Sarah S.
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This post was written by jeff on October 27, 2008
Friday, Saturday
Friday
We did 1 Thruster and 1 Burpee, 2 Thruster and 2 Burpee, 3 Thruster and 3 Burpee etc. Until failure. We also did this with Pullups and Pushups. We also did this with no rest in between. I finished with 6 rounds and 7 Rounds. Then we rowed 1000m, I finished the row in 3:21.
Saturday we did another little chipper style workout.
4 Rounds
21 KB Swings
15 Knees to Elbows
11 Hand Stand Pushups
7 Ring Dips
300M Row
I finished this in 21:48.
JC
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This post was written by jeff on October 27, 2008
Forge Philosophy 10-22-08
Check out the video page….just don’t get all weepy and sentimental on me - you’re likely to stumble on a memorable moment or two….
And speaking of getting weepy…today i cried myself a river during the following: amrap in 20 of 95lb thrusters X 5, hang power cleans X 7, and SDHP X 10….
Monday, the Forge got dirty with the filthy fifty.
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This post was written by jeff on October 22, 2008
Friday, Saturday, Monday
Friday
Attempted to do “Mule” (Courtesy of Rogue Fitness in Ohio) or “Plow Mule”.
“Mule”
21 15 9
Deadlifts (315lb)
Chest to Bar Pullups
I finished this in 9:07…the Chest to bar Pullups were excrutiatingly hard (Joe H., this is a good one for you to tackle).
“Plow Mule”
21 15 9
Deadlifts 255) 225) 185) 155)
Pullups
600 M Run after each round
Saturday
Did “Chip of the old Block”
10 Push Press
10 Burpees
10 Handstand Push Ups
400 M Row
20 Sumo Deadlift High Pull
20 Box Jumps
20 Pushups
400 M Row
30 Squats
30 Double Unders
30 Pullups
400 M Row
I used 95lb for weight and finished this in 16:41.
Monday
We did a ladder of:
100 Double Unders
1 Push Jerk (135lb)(115lb)(95lb)(65lb)
90 Double Under
2 Push Jerk
80
3
70
4
60
5
50
6
40
7
30
8
20
9
10
10
I finished this in 21:26.
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This post was written by jeff on October 21, 2008
Forge Philosophy 10-19-08
Don’t know if anyone saw this in the news, so here it is:
From the Associated Press:
Lucasville, Ohio – Ohio has executed a 5-foot-7, 267-pound double murderer who argued his obesity made death by lethal injection inhumane.
Richard Cooey died at 10:28 a.m. Tuesday at the Southern Ohio Correctional Facility in Lucasville.
There were no immediate reports of problems finding suitable veins to deliver the deadly chemicals.
His attorneys had argued that his weight problem could make it difficult for prison staff to access a vein. A prisons spokeswoman said earlier that Cooey received a pre-execution exam and was cleared.
The 41-year-old Cooey killed two University of Akron students in 1986.
I’m guessing his last meal was not Zone approved….
In other news, the Forge endured the following on Friday:
135lb squat clean X 10, 100m row, clean X 8, 200m row, clean X 6, 300m row, clean X 4, 400m row, clean X 2, 500m row….
On Wednesday: 30 double unders, 15 knees to elbows, 15 overhead squat (95) for 5 rounds….this was not enjoyable. And for those who spew profanity every time you see double unders on the board, I give you…GODZEERA! See below:
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This post was written by jeff on October 19, 2008
