Archive for March, 2007

3/14/07 WTHR’S Stephanie Soviar Visits SHOK

Wednesday, March 14th, 2007

Stephanie Soviar from WTHR visited SHOK Fitness this morning for a live remote regarding Commando Krav Maga.  Check it out on the WTHR website, and hopefully we will have the video on our site soon.


3/13/07 WOD

Wednesday, March 14th, 2007

45 lb Barbell Lunges for 50ft.

21 Burpees

5 Rounds for time.

Nasty little work out that makes the legs scream for mercy. 

3/12/07 WOD

Tuesday, March 13th, 2007

3 Rounds of:

 18 Ring Pushups

15 Kettlebell Swings

12 Overhead Squats

1000 M Row. 

Tough, long workout today.  Great job to Jami, Laura and Ben.  Keep up the good work guys.

WOD 3/9/07

Saturday, March 10th, 2007

The workout today consisted of

21 15 9

Thrusters (95 lb)

Medicine Ball Cleans to ball slams

400 M Run.

Great job to Jami, Laura and Jeff for completing the WOD!


Friday, March 9th, 2007

“SHOK Operations”

400 M Run

21 Dips

21 Pullups

50 Jump Ropes

21 Situps

21 Dumbbell Swings

21 Medicine Ball Cleans

3 Sand Bag Death Valley’s

400 M Row.




Jami doing Med Ball Cleans.


 Laura getting ready to do situps on the Glute/Ham machine.


3/7/07 WOD

Thursday, March 8th, 2007

Today we did the CrossFit Total.  Basically, it is three lifts to get an accurate measurement of strength.  They are the Deadlift, Overhead Press, and the Squat.  Strict protocol is expected on all three lifts.

Great job to everyone who went for personal bests yesterday.  We will work on our weak areas, and get stronger for it.


3/6/07 WOD

Wednesday, March 7th, 2007

25 Reps




Box Jumps

3 or 4 rounds for time


Joe and Ben telling us that CrossFit does a body good!

3/5/07 WOD

Tuesday, March 6th, 2007

We did a combo of Jackie and Karen today, called Jaren!

1000 M Row

Thrusters 45lb for 50 reps

Pullups 30 reps

150 Wallball Shots with 20lb Dynamax ball (amazing how something so simple can be so difficult)

Great job to Jami, Laura, Ben and Joe for ripping this workout to pieces.


Jami getting ready for another wallball shot.


Monday, March 5th, 2007

Two posts for the price of one.  First, Indy CrossFit did its first Painstorm on Saturday.  For everyone who missed the fun, we will try and Painstorm every month. 



“Short and Sweet” courtesy of CrossFit Manchester.


Thrusters (95# / 40kg)
Cleans (132# / 60kg)
Deadlifts (220# / 100kg)
Pull Ups
Swings (24kg)
Ring Dips
400m Run

Yes, it was hard, but it was a blast!

On Friday we did an old “throwers” workout.

15 12 9


KB Swing (advanced)

Med Ball Explosion

Great job to Jami, Joe and Ben who did the WOD!

I hope to have a little video up this week of Joe and I doing Painstorm XXIII.

March 1st WOD “The Hell’s Kitchen Sink”

Friday, March 2nd, 2007

2 min. on, and 1 min. off


Cleans (20 lb Dynamax Ball)



Row (calories)

Thrusters (45lb)

Death Valley’s


Score per rep/or calorie

Here is a pix of Chris and his first workout here at Indy CrossFit.