Archive for February, 2008

Forge Philosophy 2-11-08

Monday, February 11th, 2008

Today at the forge we did the following: 5 rounds of 15 overhead squat (75), 25 double- unders, and 35 situps. Got it done in 15:20 rx.

Yesterday, we had a great turnout for our first fundamentals class – unfortunately, Jeff and I forgot to take any pictures, so you’ll just have to trust me. We covered some basic Crossfit philosophy before moving into 5 basic movements and their respective cues. About 15 people showed up, including a few folks who walked into Indy Crossfit for the first time. For those who missed it, have no fear: we’ll be doing this once a month, learning new movements as we go along. I think everyone yesterday agreed that it makes a world of difference when you can come in and practice fundamentals without the worry of a ticking clock…

In other news, our friend Brokeback Joe is still climbing…(it’s a pretty tall mountain!) Below, you’ll find the most recent post from his wife who is relaying info from Joe to all of us back home…

Saturday was spent as an acclimatization day at Plaza de Mulas. Throughout the expedition, the climbers will follow the philosophy of “climb high, sleep low” as they ascend up the mountain. Sunday followed suit, as Joe and his teammates carried gear to Camp Canada (Camp I) at 16,200 feet.

From base camp at Plaza de Mulas they climbed switchbacks up steep scree slopes to the rock spires that mark Camp Canada. (We will post all photos after Joe returns to the United States.) At Camp Canada, they cached (stored) food and gear, and then returned to base camp for the evening. This took about five hours.

Of the nine team members, two did not embark on the cache to Camp Canada today, nor will they be continuing with the climb. Joe explained to me that there is a camp doctor at base camp. This doctor monitors all the climbers, which includes, among other things, taking blood pressure and pulse oxs — measuring the oxygen saturation in the blood, which can signal respiratory or cardiac problems. Although our satellite phone call was fraught with too much interference for me to ascertain specific details, the gist is that one climber had a blood pressure that was too high to continue, and the other climber’s physical reserves were simply too depleted to endure any more.

“The rest of us continued up,” Joe said after the carry and cache. “Our loads were really heavy. I have blisters on my feet and my knee is throbbing. Other than that, I feel strong, although at this moment I am utterly exhausted. The plan tonight is to take care of my knee, to rest and to keep hydrating.”

The team will spend Monday preparing to make their next camp on higher ground.

Cory’s first visit to the Forge…great form!


Monday, Tuesday and Wednesday

Thursday, February 7th, 2008

Monday AM crew did rounds in 20 minutes of 10 box jumps, 7 wallball, 4 push press.  On a personal note…this one looked nasty.

PM crew did “Kelly”, 5 rounds for time of 400 m run, 30 box jump, 30 wallball.

Tuesday we did some snatch grip high pulls, pulling explosively from the floor…and we did a whole lot of plyometrics.  A nice turnout for this little session as well.  Great job to everyone who came and threw some weight around.


AM Crew did 5 rounds 400 m row, 12 power cleans, 18 burpees.

PM Crew did 1 minute of exercise for 15 exercises with no rest.  Score was made up of total number of reps for all the exercises.  We had a massive group for this, and once yours truly figured out how to line everyone up, it actually made for a cool workout.

Remember, Sunday at 1pm we will be doing our Fundamentals of CrossFit.  Members are free, guests are $10.  We WILL NOT be doing a CrossFit workout.  We WILL be learning basic movements.  Come prepared to learn, listen and take notes.

Forge Philosophy 2-6-08

Wednesday, February 6th, 2008

Today at the forge we did as many rounds as possible in 20 minutes of 10 dumbbell swings (45), 10 pushups, and 10 situps. I hear frequently from athletes that they’re unable to remember the number of rounds or reps that they complete. This brings up an interesting training point that I’d like to share.

I submit to you that this mental challenge is part of the workout. Anyone who has studied crossfit long enough knows that survival fitness is a thinking man’s or woman’s game. That is to say that one must use every tool (including the mind) at your disposal in order to successfully complete the WOD.

In combat, when the body is in the midst of extreme stress, the ability to think clearly becomes difficult. We know, for example, that during a life or death struggle, one’s memory will distort and the ability to see things as they are becomes problematic.

This is, of-course, a bad thing.

How does one eradicate the fog of war? Stress inoculation – the practice of placing yourself in the closest simulation possible to the real thing. Then, when the real thing happens, the body and the mind are more able to respond – because they’ve “been there” before.

What in the world does this have to do with the WOD?

Every WOD requires one to work and think at the same time. This is similar to inoculating yourself to the stress that may come at a moment’s notice – up to and including a deadly force encounter. In other words, just by doing the WOD and focusing on form, intensity, and work completion – you train the body and the mind to work as a team more effectively under extreme conditions.

I encourage everyone not to neglect this opportunity to train your brain. Your ability to think clearly in a worst-case scenario may just be the one factor that saves your life – even in you have a sub-3 fran time.


Forge Philosophy 2-4-08

Monday, February 4th, 2008

As some of you know, our friend Joe Lawson is now in South America preparing to climb the highest peak on the continent, Mt. Aconcagua. Last week, Joe prepared a special little workout and invited some friends to help enjoy a leisurely Saturday morning and to commemorate his departure.

After learning what Joe had in mind, I decided to take the rational approach and bring my video camera. And I was nursing an injury. And my doctor ordered me not to exert myself.

What I offer here is a video representation of the day’s events. Let me know how you like it…Most of our guests that day had never participated in a crossfit workout before, and my gut tells me that they won’t be speaking to Joe for a very long time.

Also, today at the forge we did a 300 workout – the blacksmith version: 50 box jumps, 50 pushups, 50 double unders, 50 knees to elbows, 50 deadlifts (135), and 50 wallballs. I finished at 15:20.

Uploaded by shc9087

Friday and Saturday

Monday, February 4th, 2008


21 15 9

Man Makers


Nasty stuff…I did this in 13:09 (I have to give a shout out to P’Pool for his specimen like performance of 12:30.)


750 M Row

50 Wallball

21 Sumo Deadlift High Pull

10 Hand Stand Pushups

3 rounds for time…I did this in 25:59.  Another nasty workout…either that, or I am gaining so much weight for Highland Games Season that everything feels nasty right now.  Anyway…should have some pix up this evening.

1 Year Today…

Friday, February 1st, 2008

Last year at this time I was sitting at the desk wondering who would show up to do a workout.  I had just opened SHOK Fitness and was hoping that Indianapolis was ready for CrossFit.  The first people to walk through the door, I believe, were Ben and Laura.  They both signed up and we were off and running. 

Now I look back a year later and I think what a rewarding, trying, tough and interesting year it has been.  We have had a lot of people come through our doors.  Some have stayed, some have never been seen again.  I would like to thank all of you have supported Indy CrossFit this past year and continue to support us.  Indy CrossFit has truly become like one big family.  I believe we build more then elite fitness, we build friendships as well. 

I would like to also thank my family.  Without their support and understanding my dream would have never happened. 

Lastly, I want to challenge everyone to help Indy CrossFit push to new heights.  We have come quite a distance from February 1, 2007 til now…and I know we will continue to march along an exciting path.

Happy Birthday Indy CrossFit!