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      Phone: (719) 330-3583
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      Updated daily, the CrossFit Journal is a multimedia fitness encyclopedia that can help you improve your performance as an athlete or trainer.

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  • Archives

Thursday 9/18/14

Always laugh when you can. It is cheap medicine.” – Lord Byron

Fitness

Buy-In

1:00 Row – record calories
0:45 Pull-ups – record reps
0:30 Back squat – record reps
0:15 Shoulder to overhead – record reps

*Work at a comfortable but consistent pace.

Lurong WOD 1

AMRAP in 13:00
4:00 Max Calorie Row
1:00 Rest
3:00 Chest to Bar Pull Ups
1:00 Rest
2:00 Back Squats
1:00 Rest
1:00 Shoulder to Overhead

*The athlete’s score is the total number of reps completed. Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

Cash Out

Mobility: hips, back


Wednesday 9/17/14

A lean compromise is better than a fat lawsuit.” – George Herbert

Fitness

Buy-In

1a) 3×10 GHD sit-ups
1b) 3×8 Barbell bentover row

WOD

3RFT
20 Burpees
10 Handstand push-ups
400m Run

Cash Out

3 slow rounds
Mobility: Shoulder
75% of max double unders

Competitor

MisFit #502


Tuesday 9/16/14

Formal education will make you a living; self-education will make you a fortune.” – Jim Rohn

Fitness

Buy-In

Deadlift 3-3-3-3-3-1-1-1

WOD

Double Tabata (40 seconds work, 20 seconds rest)
Row for calories
Wall ball, 20/14#
Kettlebell dead clean, 55/35# (in each hand)

Cash Out

1a) Mobility: Partner chest stretch
1b) 10 Back extensions

Competitor

MisFit #501


Monday 9/15/14

It is during our darkest moments that we must focus to see the light.” – Aristotle Onassis

Today is the first day of the Lurong Challenge. We will be programming in the workouts on Thursday. Be prepared to give a 100% effort on Thursday. Let’s have some fun!

Fitness

Buy-In

5×1 2-position power clean (below knee & above knee) + 1 push jerk

*Work light, no more than 75% of your 1RM clean & jerk. Use this as a warm-up for “Grace”.

WOD

“Grace”
30 Clean & Jerks, 135/95#

Cash Out

1a) 3×80% of your most recent max effort pull-ups
1b) 3x500m row at a comfortable pace

Competitor

MisFit #500


Sunday 9/14/14

Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” – Buddha

Fitness

Buy-In

Shoulder mobility
5-10 reps at each movement for today

WOD

Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps
50 double-unders

Cash Out

Split Jerk, 1-10-9
Hang Power Snatch, 4-7-6
Overhead Squat, 1-10-10


Saturday 9/14/14

Success is relative to work ethic. No work, no success. Know work, know success.”

Fitness

Team WOD

For time (in pairs):
50 Thrusters, 95/65#
1000m Row
50 Rope climbs, 15ft

Competitors

MisFit #499


Friday 9/12/14

Fitness

Buy-In

10:00 of muscle-up drills

WOD

For time:
12 Bodyweight deadlifts
200m Run
10 Bodyweight deadlifts
400m Run
8 Bodyweight deadlifts
600m Run
6 Bodyweight deadlifts
800m Run

20:00 time cap

Cash Out

Clean 3-3-3-2-2-2-1-1-1 (perfect mechanics only!!)

Competitor

MisFit #498


Thursday 9/11/14

The beginning of love is to let those we love be perfectly themselves, and not to twist them to fit our own image. Otherwise we love only the reflection of ourselves we find in them.” – Thomas Merton

Fitness

Buy-In

1a) 3 x Unbroken double unders @ 80% of your PR
1b) 3 x Climb the ladder by 2s – Toes-to-bar

*Climb the ladder – 2 unbroken t2b, drop and shake it out, 4 unbroken t2b, drop and shake it out, 6 unbroken t2b, etc until you reach a difficult (but not undoable) set. Perform 3 of these. Alternate these with double unders.

WOD

“Angie” (with a partner)
For time:
100 Pull-ups (pull-up hang)
100 Push-ups (elbow plank)
100 Sit-ups (dip support)
100 Squats (wall sit)

*Complete the reps at each exercise before moving to the next exercise. Work with a partner. However, only one teammate can be working at a time. While the partner is performing the reps, the other partner will be doing the static holds listed.

Cash Out

Mobility: IT Band, chest, obliques


Wednesday 9/10/14

Fitness

Buy-In

Front Squat 5-5-5-5-5
Push Jerk 3-3-3-3-3

WOD

15-12-9-6-3 reps of:
Box jumps, 24/20″
Shoulder-to-overhead, 135/95#

Cash Out

Mobility: hip flexors, wrists, chest

Competitor

MisFit #497


Tuesday 9/9/14

A smart man makes a mistake, learns from it, and never makes that mistake again. But a wise man finds a smart man and learns from him how to avoid the mistake altogether.” – Roy H. Williams

Fitness

Buy-In

1a) 3×8 Med Ball V-ups
1b) 3×5 One-Arm DB Bentover Row

WOD

Tabata
Shuttle run, 10 yards
Slam ball, 40/30#
V-ups
*This is a low score tabata.

Cash Out

100 Double unders
6 x Run 1:00, Walk 0:30

Competitor

MisFit #496


Monday 9/8/14

If you’re trying to achieve, there will be roadblocks. I’ve had them; everybody has had them. But obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan

Fitness

Buy-In

Hang squat snatch, 3-3-3-2-2-1-1

WOD

3RFT
8 Hang squat snatch @ 50% of your 1RM for the day
12 Ring dips
16 Alternating pistols
20 Pull-ups

Cash Out

1a) 3×10 Jumping good mornings (add weight)
1b) 3×5 Strict toes-to-bar

Competitor

MisFit #495


Sunday 9/7/14

Having children is my greatest achievement. It was my saviour. It switched my focus from the outside to the inside. My children are gifts, they remind me of what’s important.” – Elle Macpherson

Buy-In

Burgener Warm-up for the snatch & clean
2×12 Back extensions
2×12 GHD Sit-ups

WOD

Clean high pulls, 3-3-2-2-2-2-2
Snatch balance 2-2-2-2
Front squat with narrow stance, 5-5-3-3-2-1

Cash Out

Burgener Warm-up for the snatch & clean
2×15 Back extensions
2×15 GHD Sit-ups


Saturday 9/6/14

Failure will never overtake me if my determination to succeed is strong enough.” – Og Mandino

Team WOD

15-12-9-6-3 reps for time of:
Chest-to-bar pull-ups
Clean & jerks, 135/95#
Handstand push-ups

*Partner A completes the exercise reps while Partner B runs 100m with a sandbag. Then Partner B completes the reps of the next exercise while Partner A runs. Continue in this manor until all reps and the run are complete.


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