Archive for November, 2007

More WOD’s

Wednesday, November 28th, 2007

11/23 all of the classes except for “The Forge” did this workout.  21 Deadlifts, 21 jumping muscle ups, 21 Kettlebell Swings and a 400 m row.  4 rounds for time. FYI, this was a nasty, nasty workout.

“The Forge” jumped on 10 box jumps, 20 kettlebell Swings, 30 double unders, as many rounds as can be done in 20 minutes.

11/24

Since we had a completely different group in for our Suffer on Saturday we did the same workout as Friday…still brutally nasty.

11/26

Both morning classes and the 7 pm class did this workout. 

21 15 9

Cleans

Pullups

Situps

For time

“The Forge” did 10, 20, 30 of box jumps, handstand push ups, burpees, pullups…this sounds nasty.

6 pm class did 15 burpees, 15 thruster, 15 pullups, 15 kettlebell swing and a 600 m run. 

Keep up the good fight everyone, and let’s get ready for December.

Post Holiday Workout Blues…

Friday, November 23rd, 2007

First of all, I hope everyone had a great Thanksgiving. We had a group of 8 hardy souls who braved the early morning chill on “Holiday Hill” (I should have pix up shortly). The workout consisted of running up the hill, doing burpees and running back down the hill…simple, simple, simple.

The 11/21 workout for all of the classes except for “The Forge” consisted of 3 Zercher Squats, 6 Pullups, and 9 ring pushups or 12 regular pushups. Our 6 pm class was rocking and rolling with sweat, grunts, chalk and even some sand.

“The Forge” did a brutal 21 15 9 of Right/Left Dumbell Snatches and Pullups! This may be one that I steal from Vince, as it looks like it will sufficiently kick some ass.

Speaking of kicking ass…we have officially, albeit quietly, started a CrossFit Kids class. If you are interested in your child participating please talk to Jeff or email him at jeff@shokfitness.com.

Lastly, I want to commend everyone so far on their behavior on our comments section. The comments have been insightful, helpful, thoughtful and encouraging. Keep up the good work, and if you have not signed up to post your info, scores or just your thoughts about SHOK Fitness/Indy CrossFit please sign up today.

OK, this is really the last thing…especially for Sullivan…there is going to be a new class offering that will be announced next week, so stay tuned to www.indycrossfit.com for all the fanfare.

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Slow on the uptake…

Tuesday, November 20th, 2007

Sorry, that I have been kind of slow on the uptake with posting days.  Here goes makeup days. 

11/16 Tabata workouts all day.  6, 7:15, 6 and 7 classes all did the same workout.  Exercises were wallball, box jumps, pushups, sumo deadlift high pull, and squats.

“The Forge” did weighted Tabata Squats, took a 5 min rest and did Jumping Tabata Squats.

11/17 Brutal workout on SOS day…900 M Run, 24 odd object cleans, 24 double unders, 24 Push Press, 24 knees to elbows, 3 rounds for time.

11/19  6, 7:15, 6, 7 all did the same thing.  800 M Row, 60 Kettlebell Swing, 50 Pushups, 40 cleans, 30 box jumps, 20 pullups and 10 burpees for time.

“The Forge” did 600 m Run, 20 deadlift, 400 M Run, 40 weighted lunges, 200 m run, 60 pullups for time.

11/12/07 WOD’s

Wednesday, November 14th, 2007

6:00 am did 5 deadlift, 9 box jumps and 15 wallball.  As many rounds as possible in 20 minutes.

7:15 am did 400 m run 9 deadlifts, 15 wallball and 5 Hand stand Push ups.  5 rounds for time.

“The Forge” jumped on “Jackie”.  1000 m row, 50 thrusters, 30 pullups for time.

6:00 pm class did 2 min of row, 2 min of Deadlift, 2 min of Pullups and 2 min of Hand stand push ups as three teams.  They did 3 rounds of this.

7:00 pm did the same workout as the 6:00 am class did.

Great job to everyone.

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Morning Crew gettin’ some CrossFit love.

SOS, Circle City Highland Games and BIG CLASSES!

Monday, November 12th, 2007

First of all I would like to congratulate SHOK Fitness’s own Dawn Higgins and Jeff Chapman for winning the Women’s Division and Men’s Division respectively at the 1st Annual Circle City Highland Games.  It goes to show what a little CrossFit training can do.  Also, check out a video blog on the Circle City Highland Games by our own Neal Taflinger at www.indy.com.

Second, the Suffer on Saturday class was totally insane.  We had 15 people pushing, pulling and jumping for 30 minutes.  If you were not here, you missed what everyone else will be talking about for weeks.  Don’t miss it again.

Lastly, Friday’s workouts consisted of the 6 am class doing 17 Push Press, 17 Squat, 17 Sit ups, 17 Cals on the rower and 17 Wallball.  The 7:15 am class did 12 18 24 of Clean and Jerk and Burpees.  The “Forge” blitzed 35 double unders, 25 push press, and 15 pull ups.  The evening classes busted out a “FGB” style workout consisting of 1 min of Thrusters, 1 min of Box Jumps, 1 min of Kettle Bell Swings, 1 min of Push ups, 1 min of Cals on rower, and 1 min of Rest all in 5 rounds.

Classes have been blowing up…so if you are not here, I don’t know where you would be.  The best, most intense workouts in Indy are at SHOK Fitness/Indy CrossFit…believe it.

11/7/07 Workouts

Friday, November 9th, 2007

Remember to post any thoughts, times or random observations regarding our classes in the comments log.

6 am class did a 21 15 9 of KB Swing, Power Snatch, Box Jumps, Double Unders.

7:15 am class did a 200 M Row, 10 Thrusters, 10 Double unders, 10 Wallball, 10 Pullups.  5 Rounds for time.

“The Forge” had 4 rounds for time with 30 KB Swings, 20 Box Jumps, 10 Burpees and a 400 M Run. 

The 6 pm class did 600 M Run 10 Pullups, 10 Thrusters, 10 Burpees, 10 Double Unders.  3 Rounds for time.

Post your times and comments. 

FYI, Circle City Highland Games are tomorrow at SHOK Fitness.

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6 PM Class…get some!

New Schedule Thoughts and Musings

Wednesday, November 7th, 2007

Here are my thoughts on our new schedule.  First we had more people work out in one day at SHOK Fitness then we have ever had.  43 people did “Cindy” on Monday.  Here are some of the highlights of the day. 

The 7:15 class had a nice contingent with 11 people getting “Cindy” done.  “The Forge” had some impressive times with Vince doing 25 rounds and Brett W doing 20 1/3.  The 6 pm class was total chaos (but in the good way), with 15 people doing the workout at one time.  The 7 pm class was quiet with 4 people hitting it hard and the score of the day posted by Hoffy with 28 rounds of Cindy.

A few people have asked me if I am going to post their scores anymore?  At this point I have said no, however, everyone has the capability of posting their scores and their workouts each day after I make my random musings post. 

Day 1 of the schedule  was an unqualified success!

The Revolution has begun!

Friday, November 2nd, 2007

CrossFitter’s like to joke about the revolution taking place across America.  The insurrection if you will.  Where people are moving away from big box gyms and looking for small box gyms to provide elite fitness.  That is what we do at SHOK Fitness/Indy CrossFit.  We consider ourselves a micro-gym or small box gym that strives for elite level fitness. 

The revolution started for us back in February when we had a morning spot on WTHR with Stephanie Soviar.  She interviewed me and talked about our Commando Krav Maga program.  This spot generated quite a bit of interest for a brand new facility.

Next, SHOK Fitness was asked to do a seminar at IPL for over 400 employees on personal safety.  We also did a personal safety seminar for Kenra Products (hair care company). 

After our seminars we were approached by the Warren Central Owl to do a story on ways students can make themselves safer at home and school.

The revolution continued with the Marion County Jail CERT Team coming in for a training seminar on physical fitness and CrossFit methodology. 

As of this week, we had the Indianapolis Star and Barb Berggoetz come in and talk with us about CrossFit and take pictures of Vince and Debbie demonstrating some of our exercises(thanks Joe L.)

You can see that the revolution has begun here in Indy and continues to grow larger and larger.  People are looking for a new way to work out.  They are tired of all of the fluff and BS that is shoved down their throats, and are looking for the “truth” when it comes to physical fitness. 

Join the Revolution!

11/1/07 WOD

Friday, November 2nd, 2007

Heads up, our new schedule starts Nov. 5.  FYI, we will have a little contest for each of our classes…make sure you are here Monday to find out more info regarding the “class challenge”.  Onto the WOD.

We did a 5×5 today with highpulls and suitcase deadlift (if you don’t know what a suitcase deadlift is, you need to get to SHOK Fitness/Indy CrossFit to find out).

Names             High Pull               Suitcase Dead lift

Joe S                155                  155

Vince               150                  155

Brett W            135                  155

Kevin               115                  135

P’Pool              105                  135

Debbie             65                    75

Heather            65                    65

Gina                 50                    45

10/31/07 WOD

Thursday, November 1st, 2007

In honor of Halloween…”Nightmare”

100 Burpees

100 Thrusters (45lbs)

100 Box Jumps

100 Lunges (20lb)

100 Calories on the Rower

Partition as needed, for time

Names             Time    

Erin                  27:11

Jeff                   31:00

Brett W            34:43

P’Pool              35:42

Vince               36:12

Steve                36:34

Tod                  38:34

Justin B            39:32

Brian                40:49

Brett R             43:42

Jon                   43:47

Marilyn 45:47

Debbie             47:26

Joe S                48:12

Matt                 48:44

Gina                 52:51

Dawn               70:12

Sarah E            23:07 (1/2 with 100 Cal Row)

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Buy some lights Jeff!