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.

Posted under Uncategorized

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.

Posted under Uncategorized

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.

Morning Crew gettin’ some CrossFit love.

Posted under Uncategorized

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.

Posted under Uncategorized