Archive for December, 2007

Indy CrossFit Party/Open House

Monday, December 31st, 2007

Friday January 4, at 6:30 pm we will have our Indy CrossFit Party/Open House. YES, we will do a workout before the party gets started. It will be a come and go party…no one needs to bring anything except friends who might be interested in what we do. There will be some food, drinks and door prizes. If you have any questions please contact me at

Saturday’s workout was strange. We did some Med Ball work…and I have to be honest my shoulders and chest were quite sore from it. At the time it did not seem to hard, however, I felt the soreness a couple of days later. Anyway, we are getting ready for the New Year. Check out the previous post for New Year workout info.

Lastly, for all of those people who read this blog but have not been in yet…please come in and check us out. I know I have said this before, but I will say it again. Quit emailing me and just come in to one of our classes. The first class is always free and you can’t complain about getting a free workout with great instructors.

This is actually lastly…I have discussed with my PM crew and I think we are going to do a 5:30 pm class and a 6:15 pm class.  I will update the schedule asap regarding the new class times.  Again, if you have questions email me at

New Year’s Schedule…

Saturday, December 29th, 2007

We will have class on Monday morning at 6 and 7:15 am and “The Forge” will be active at 11 am. However, there will be NO CLASS during the evening. On Tuesday we will meet at Indy CrossFit at 8:15 am and make a return trip to Holiday Hill.


AM crew consisted of me. I did 5 Deadlifts, 7 Pullups, 12 Box Jumps as many rounds as possible in 20 minutes (Sullivan did this on Friday morning).

“The Forge” did 400 M Run, 21 kettlebell swing, and 12 pullups for 5 rounds.


AM crew did 400 m row, 15 thrusters, 15 double unders, 5 rounds for time.

“The Forge” did 1200 m row, 90 wallballs, 60 box jumps, 30 ring dips.

The pm posse did 200 m row, 22 ring pushups, 22 double unders, 22 kettlebell swing, 22 box jumps, 22 wallball for 3 rounds.

A trip to “Holiday Hill”

Wednesday, December 26th, 2007

We had 15 brave souls show up for Christmas Eve and our now traditional trip to “Holiday Hill”.  We did a little hill climbing and weightlifting.  Good times for everyone.  Yes, we will do Holiday Hill on January 1.  However, a couple of people said we should rename it “Hangover Hill”.  Nice.  That will be the only workout on New Year’s Day. 



Morning crew did 21 15 9 of pullups, Push Jerk, Wall ball and 300 m row.  “The Forge” jumped on 3 rounds of 600 m run, 30 pullups and 15 thrusters.  While the evening crew did 600 m run, 45 pullups, 45 burpees, 45 push jerk, 45 wallball 600 m row.

A few answers to questions.  I get lots of emails and I think I might start answering some of the general questions here on the blog.

Many people have asked about shirts, sweatshirts, hats etc with our new logo.  Yes, we will have these items shortly. 

Some people have asked about our Holiday Party.  Yes, we will have a Holiday Party/Open House.  Our planning committee is looking to do this on Jan. 3 around 6 pm.

I have had lots of people email me regarding Commando Krav Maga.  Yes, we will offer a Level I course starting sometime at the end of January. 

There has been lots of questions regarding our schedule and new times.  At this time our schedule will stay the same, however, I am exploring a 5:30 pm class and a 6:15 pm class on M W F.  The reason for this is that our 6 pm class is usually loaded and we only have a couple of people show up for the 7 pm class. 


Lot’s of info…

Friday, December 21st, 2007

First of all, we will have a trip to Holiday Hill on Christmas Eve.  That will be the only class on December 24, at 8:30 am.  Please meet at SHOK around 8:15.  No schedule on Christmas, however, we will be running or regular schedule on the day after Christmas.

I want to take this opportunity to wish all of you a Happy Holiday.  Many of you have been so instrumental in helping us keep Indy CrossFit alive this year and I truly am thankful for each of you.  It has been a great year.  I will do an end of the year recap the first of January…so stay tuned.

Now to the good stuff…

12/17 Morning Crew did 400 m row, 25 wallball, 20 pushups, 15 kettlebell swings, 10 sumo deadlift high pull.  3 rounds for time (before you ask Joe I did 135lb on the sumo’s).  “The Forge” did 10 rounds of 15 deadlifts and 15 pushups (yikes).

The evening crew did 2 rounds of 21 right arm snatch, 21 Left arm snatch, 21 med ball explosions, 21 box jumps, 21 burpees.

12/18 Our heavy lift day consisted of some games and a 4×4 in power snatch.

12/19 Morning crew did the “Bear” complex…nice.

“The Forge” did a double alternating Tabata interval with Kettlebell Swings and med ball situps.

The evening crew did 2 min row, 2 min jump squats, 2 min burpees, 2 min wallballs, 2 min knees to elbows.

12/20 Our heavy lift crew did 5×5 on deep back squats.

Way behind…

Monday, December 17th, 2007

All right.  Friday December 14.  Morning crew did 7 burpees, 7 squats, 7 squats as many rounds as you can in 20 minutes.  “The Forge” did “Battle of Threemopalye”.  This was in teams of 3…300 m Row, 300 wallballs, 300 box jumps, 3 rope climbs for time.  The evening crew also decided to do this as well…I will just say the evening crew laid some lumber to the “Forge” masters.

Saturday, December 15.  Nasty, nasty, nasty.  We did a Joe L workout.  100 Push Jerks, 100 pullups, 300 double unders for time.  BRUTAL.

I also have some new pix to add.  Hopefully, those will be up real soon.

Lastly, we have been getting together on T and TH for our ME Black Box Day.  Thursday was awesome.  There was a few of us there and we decided to hit some Zercher Squats.  Fun.  After that we did some med ball explosions and big box jumps.  If you want to get seriously strong this winter come in and try it out.

Important notice…

Tuesday, December 11th, 2007

Wednesday nights class will be at 5:30 pm start time.  This will be a one time thing as I will be speaking at the Indianapolis Scottish Society dinner.  If you have any questions please email me at

Also, a quick WOD note from Monday.  The morning classes did 21 18 15 12 9 of Push Press, Burpees to Jump, and wallballs for time.  “The Forge” did “Karen” for time and the evening class did pushups, situps, squats on the minute every minute plus one for as long as you can go.  Post your times.

Oh, lastly, quick shout out to Buddy Lee Ropes…if you want a jump rope buy a Buddy Lee.  No, I am not getting paid to endorse the ropes, they are just plain badassness.

WOD’s, WOD’s, WOD’s

Wednesday, December 5th, 2007

12/1 SOS and 7:15 Monday evening class did the same workout.  7 man makers, 12 double unders for 5 rounds.

12/3 Morning crew did the wallball and row ladder.  800 m row, 20 wallball, 600 m row, 40 wallball, 400 m row, 60 wallball, 200 m row, 80 wallball.

“The Forge” did 100 rope jumps, 50 squats, 25 pushups for 5 rounds.

Post your times or comments so people can talk about it…

New month…

Saturday, December 1st, 2007

Quick reflection on November.  First of all, I want to thank everyone for being understanding and supportive of our new schedule.  I believe it was a very successful transition.  I have received lots of feedback and most of it has been positive.  I have also received some very constructive criticism that I appreciate and will mull over the advice that was passed on to me…now onto a new month.

December is going to be hectic at SHOK Fitness/Indy CrossFit.  We have large classes and new people coming in all the time. 

We are going to plan on having a Holiday Party somewhere between Christmas and New Year’s.  It will most likely be a come and go, grab some food and drink party.  It will also be a chance for some folks to maybe meet other people from other classes that they have not had the good fortune of meeting yet.  Stay tuned to the blog and the board and SHOK for more details (they will be forthcoming very, very shortly).

Also, please check the board at SHOK for Holiday Schedule.  Currently, we will be closed Christmas Day, BUT, we will do Holiday Hill on Christmas Eve.  We will  be open New Year’s Eve in the morning, but not in the evening.  We WILL do a Holiday Hill for the New Year.

Speaking of Holidays…if you would like to give the gift of fitness, we do have gift certificates available for Classes, Private Training and Seminars.

Now for the fun stuff…11/28 WOD’s.

The 6, 7:15 and 7 class all did 600 M Row, 15 Burpees, 15 Thrusters, 15 Box Jumps, 15 Kettlebell Swings.  3 Rounds for time.  This was particularly nasty as I was flat on my back trying to recover.

“The Forge” did a row, knees to elbows, push jerk and wallballs with a 90 second work, and 60 second rest.  Sounds crazy…on a side note, I had the good fortune of taking over “The Forge” yesterday, as Vince was at CrossFit training in Charlotte.  If you are looking for a lunch time workout…don’t go anywhere else except “The Forge”.  Vince has got some studs in that class.

The 6 pm class did a nice little aerobic/anaerobic stopper.  2 minutes of row, 2 min of double unders, 2 min jumping pullups, 2 min situps, 2 rounds with no rest.

11/30 All classes did “Cindy” 5 pullups, 10 pushups, 15 squats as many rounds as can be done in 20 minutes.  We benchmarked Cindy at the beginning of the month and saw some huge improvements at the end of the month.  Great job to everyone for working hard in Novemember, but it is time to take it to the next level in December.


6 am getting some on the CrossFit tip…