Archives For crossfit

Friday 8.8.14

hanley —  August 7, 2014 — Leave a comment

I'm pleased to announce that @crossfithud started working with the Zionsville High School Girls soccer team at 7 AM this morning! Box jumps, ladder drills, weighted lunges, and 3 rounds for time of 200 m run 10 Burpees

Workout of the Day
CF Lite Strength:
15 min EMOM of:
4 Weighted Step Ups + 4 push-ups

CF Lite WOD:
600 Singles
Then:
Run 800 Meters
Rest 1:1
Run 600 Meters
Rest 1:1
Run 400 Meters
Rest 1:1
Run 200 Meters
Rest 1:1

CF Strength:
15 min to est 1 RM Front Squat

CF WOD:
200 Double Unders for Time- If you are proficient, do 500
Then:
Run 800 Meters
Rest 1:1
Run 600 Meters
Rest 1:1
Run 400 Meters
Rest 1:1
Run 200 Meters
Rest 1:1

Post your results to the Whiteboard.

Monday 8.3.14

hanley —  August 3, 2014 — Leave a comment
Pat Padgett

Pat Padgett

PLEASE CONSIDER HELPING OUT A MEMBER OF THE CROSSFIT COMMUNITY
DONATE HERE!

Read Below the WOD Today to find out about Pat’s Story.

Workout of the Day
CF Lite Strength:
12 min EMOM of: 5 Kb Strict Press

CF Lite WOD:
12 min AMRAP of:
6 Slamballs
12 Burpees
18 V-ups
200 m Run

CF Strength:
12 min EMOM of:
2 Strict Press

CF WOD:
PR’S for Pat Modified:
12 min AMRAP of:
6 Power Cleans 185/135
12 Burpees
18 T2B
200 m Run

Extra Credit:
Tabata Hollow Rocks

Post your results to the Whiteboard.

2

About 3 years ago, I started feeling a pain on my tongue. It seemed to be a canker sore, but it never went away. I eventually go it checked out by my doctor, but no one really knew what it was. It got biopsied under local anesthetic, which basically meant they gave my lidocaine and cut away a percentage of my tongue to run tests. The results came back as dysplasia cells, which is a medical term for “abnormal looking cells/growth”.

Shortly after I received the results, I went and saw a surgeon to explore my options. The doctor wanted to treat it as a cancerous growth, so we went in a cut out about 25% of my tongue.

The recovery from this surgery was worse than any pain I could ever describe to anyone…Ever. I couldn’t talk. I couldn’t eat. I couldn’t even open my mouth for about 7 days. It hurt so much to swallow; I was scared to take my pain medication. In two and a half weeks, I lost about 30lbs due to the pain of swallowing and when I did eat, everything was liquefied in a blender. (Burrito milk shakes anyone?)

Throughout the entire surgery and recovery, I was trying to get ready for the 2012 Crossfit Games Northeast Regionals, as I had qualified as an individual competitor that year. I think that keeping my eyes set on my goals and training helped me through the recovery process. I was able to maintain most of my strength and 3 weeks after surgery I competed in the regionals, finishing somewhere in the middle of the pack. At this point in time, the outlook seemed positive.

I continued regular checkups with my doctor and had a clean bill of health with only minor complications……Up until about 7 months ago.

One morning, I woke up feeling like I had pulled a muscle in my neck. I had an appointment with the doctor that week so I told him about it. He examined me and he told me that I had nothing to worry and it was most likely a pulled muscle.

The pain never went away. The pain continued to progress, fluctuating day to day, sometimes minute to minute. On bad days the pain was as high as 8 out of 10, on a good day it was a 4 out of 10. Everything hurt. It hurt to talk. It hurt to yawn. It hurt to chew. It hurt to swallow – swallow anything food, water, saliva. Sneezing struck fear into my heart as it would hurt so bad I would take a knee or pull my car over so I didn’t crash.

The pain is in my neck, my mouth and tongue area, it radiates to the back of my head, in my ear like an ear infection, and behind my right eye. Even through all of the discomfort, I have tried to live my life as normally as possible. Still working full time and trying to maintain my fitness as I was on Crossfit Southie’s team for the 2014 Crossfit Games Northeast Regionals in May.

I had another surgery about 7 weeks ago in an attempt to fix this issues I have been having. The doctor removed my sublingual gland, some tissue and re-routed a salivary duct. It was a big time surgery, requiring general anesthetic, with about 3 weeks of recovery. Once again, it was hard to talk, eat and swallow. The doctors thought that something had happened during my surgery 2 years ago that was causing me all of this pain.

With all that surgery accomplished, it made the entire right side of my tongue numb to hot, cold, feeling, and taste. Nothing was fixed. Two weeks later my pain was worse than ever, so I went in and had a hematoma drained at the surgery site. That sucked. I felt relief for about two days then quickly realized all my pain from before the surgery had become worse than ever before.

Two weeks later, trying to give my best effort, I competed on Southie’s team and we placed 6th overall. It was a very welcomed distraction from everything that was going on with me at the time.

However nothing was solved. After going to the doctor and hospital twice a week for exams, second opinions, CT scans, PET scans, MRIs, and everything else under the sun, it was agreed that we had to go in and remove the mass below the floor of my mouth. The plan was to perform a level 1 neck dissection to remove pieces of the mass and run pathology tests while I was under the knife. If the tests came back clean, I would be patched up and be on my way…

Well they didn’t come back clean. It was found to be cancerous. This requires a much bigger procedure as well as a hundred days of chemotherapy and radiation treatment.

The doctor brought me out of surgery to deliver the news and start the healing process to get ready for the future treatment. This was almost the worst case scenario. Throughout the last 7 months there hasn’t been one day when I haven’t been in pain. Not one morning that I wake up and it isn’t the first thing I think about or the last thing on my mind as I fall asleep. It has affected every aspect of my life. Occasionally, even waking me up from sleep, which I thought was my only relief.

I’m facing a long and tough road ahead. The next surgery will cause me to lose about 70% of my tongue along with lymph nodes and glands. I will recover in the ICU for 3 days unable to speak with a temporary tracheotomy. I’ll need therapy to learn how to talk again as well as swallow. I’ll be on a feeding tube for an unknown amount of time. When I am strong enough, I will begin chemotherapy and radiation treatment.

So far I have not been broken by the situation and with each day I find something positive to focus on. I have a long fight ahead of me. I gather some strength from within and the rest from my friends and family. Your strength makes me strong. Please help me in this fight.

Sincerely,
Pat

Monday 7.14.14

hanley —  July 13, 2014 — Leave a comment

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Workout of the Day
CF Lite Strength:
Each 2:30×8
8 Kb Push Press + 20 Russian Twists

CF Lite WOD:
21-15-9
Kb Front Squats
Strict Pull-ups (use less bands if possible)

CF Strength:
Back Squat
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
Front Squat
1×5 @ 60%
1×5 @ 65%
2×5 @ 70%

CF WOD:
21-15-9
OHS 140/105#
Strict Pull-ups

Post your results to the Whiteboard.

Saturday 7.11.14

hanley —  July 11, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
Fun Work:
7 min of playing around with the butcher sled and yokes

Partner WOD:
Within 20 min:
Run 200m with partner AMRAP – one partner working at a time
15/10 Medball Get Ups 20#
12 Box Jumps
16 Push Ups
20 Slam Balls (Stop every 5 minutes to run 200m w/ partner then continue with AMRAP)

Post your results to the Whiteboard.

Friday 7.11.14

hanley —  July 10, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
CF Lite Strength:
Each 2:30 x 8
5 Bulgarian Split Squats/Side + :30 Plank

CF Lite WOD:
For time:
20 Jumping Squats
600 m Run
25 Kb strict press
600 m Run
20 jumping Squats

CF Strength:
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom) – 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) – 5 sets
Jerk dip squat – 5 x 3 @ 80-100% of 1 RM Jerk

3 sets no rest
A1. Supermans x 10
A2. Weighted planks – front/side x 10 sec hold

CF WOD:
For time:
16 Pistols
600 m run
25 HSPU or 25 strict press mod
600 m run
16 Pistols

Post your results to the Whiteboard.

Thursday 6.5.14

hanley —  June 4, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
CF Lite Strength:
Cross-Over Symmetry Scap Jacked

CF Lite WOD:
In a team of two, complete the following Tabata for total reps at the end (both partners can work at the same time)
8 rounds of Tabata :20/:10 work:rest ratio w/ 1 min rest in b/w rounds of:
Hand release-push-ups
Double-unders * 3:1 singles sub
OH Lunges
Kb Swings
Sit-ups

Strength:
Cross-Over Symmetry Scap Jacked

WOD:
In a team of two, complete the following Tabata for total reps at the end (both partners can work at the same time)
8 rounds of Tabata :20/:10 work:rest ratio w/ 1 min rest in b/w rounds of:
Hand release-push-ups
Double-unders * 3:1 singles sub
OH Lunges 45/25#
Kb Swings 32/24kg
Sit-ups

Post your results to the Whiteboard.

tuesday

hanley —  May 19, 2014 — Leave a comment

Workout of the Day
Fitness/Performance Strength:
Scap Jacked Strength on X-symmetry

Fitness/Performance WOD:
3 rounds for time of:
400 m run
20 pull-ups
50 air squats

Post your results on the Whiteboard.

Shout Outs

hanley —  May 8, 2014 — Leave a comment

I am pleased to see that we are truly coming together as a community with amount of support that has been rallied for recent events. We had a great turn out for Jenny William’s “Rock out to Knock out Cancer” Fundraiser. It was fun to see everyone get together to support a great cause and to get out of our gym clothes.
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We also want to make a shout out to members, Brian Sponseller, Brian Seward, and Dustin Kile for spending their Saturday afternoon helping assemble and attach the new Rig to the wall! Thanks guys, we couldn’t have done it without you.
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Lastly, is the GLOC. It brought tears to my eyes to see all of our members gathered around Chrissy and Chris as they muscled up those Deadlifts and charged through the kettle-bell snatches and box jumps. I am sure I can speak for them when I say your presence was noticed and it made a positive impact in their performance. It is these moments like these when we realize how much more it is than “just a workout.” It’s about supporting one another, lifting each other up, pushing each other to do things we never thought we could, hugging each other after a PR. This, my friends, is the unique bond we have and share, and it is truly a beautiful thing.

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chriscarlyle

As we have announced during class, on Friday and Saturday of June 6th and 7th, we will have TWO 4-person TEAMS competing in the 4×180 Throwdown tournament in Lebanon, Indiana. We would love for everyone to come cheer them on, and I’ve heard rumors of there being a little “After Party”. If you are interested in partaking, Saturday evening post-tournament, we will be grilling out and having a few beverages at CrossFit Hud (BYOM & BYOB). Lindsay Rogers, Chrissy Faitele, Andy Noel, Jason Hughes, Emily Luerssen, Erin Ferrell, Mike Calvert, and Josh Baker will all be competing! Good luck to them all.

4x180throwdown