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  • Archives

Tuesday 9/1/15

Ninety percent of selling is conviction, and 10 per cent is persuasion.” – Shiv Khera

Fitness

Buy-in
a. Deadlift, 3×3 (Use kettlebells)
b. Pause low hang snatch 4×3

WOD
Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals. Rest 1:00 between exercises. Switch exercises every interval.

  • Front squat
  • Lateral bar burpees
  • Jump rope

Cash out
3 rounds
Bike 1600m, or run 600m
Rest by walking the gym and back

Competition

Buy-in
a. Work up to ONE heavy set of 3 deadlifts
b. Pause low hang snatch 6×3 @70-80% of the last technically sound rep you hit last week – Drop, reset, and perform a perfect snatch DL between each rep.

WOD
Depending on your weaknesses, choose ONE of the following:

5a. Met-Con
3 Rounds
15 Front squats 135/95lbs
15 Lateral bar burpees

5b. Gymnasitcs
EMOM until failure
2 Weighted strict pull-ups*
*Start with no weight and work up by 5/2.5lbs each minute

Cash out
4 Rounds
Run 1200m
Rest 3 minutes


Monday 8/31/15

Inside each of us, there is the seed of both good and evil. It’s a constant struggle as to which one will win. And one cannot exist without the other.” – Eric Burdon

Fitness

Buy-in
Front squat 3×5
Press behind neck 3×5

WOD
9-15-21 reps of:
overhead squats, or squat snatches
kettlebell push pressses
Row, or airdyne, calories

Cash out
3 rounds for distance:
Row, or airdyne 1:00
Rest 0:30

Competition

Buy-in
a. Back squat 5×5 @77.5%
b. Strict press 5×5 @77.5%

WOD
Depending on your weaknesses, choose ONE of the following:

a. Met-Con
AMRAP 6 minutes
3 Squat snatch 155/105lbs
6 Kipping HSPU

b. Gymnastics
40 Assault Bike calories
40 Push-ups
Rest 2 minutes
30 Assault Bike calories
30 Push-ups
Rest 90 seconds
20 Assault Bike calories
20 Push-ups

Cash out
8 Rounds
25 Calorie row
Rest 45 seconds


Sunday 8/30/15

Rather the pain of discipline, than the pain of regret.” – Bob Andrews

Rest day.

Planning is important. Take a little time to relax and plan your week ahead for nutrition, exercise, work and family. How many times will you get in to workout and break a sweat this coming week. There are 168 hours in the week. Six to ten of those hours is all it takes. This includes the time it takes to travel to and from the gym. That’s just four to six percent of your week.

Do it for yourself. Let’s face it, the reason you are coming to crossfit is to get in the best shape of your life. The camaraderie, community and friendships start when you get into the gym and make the effort to better yourself on a regular basis. If your partners choose to make excuses and skip days than you should think about getting new partners, or convince them of the importance of their fitness goals. Rather than letting them pull you down you should bring them up. To make fitness a lifestyle you need to be smart, disciplined, focused and ready for those days when you just don’t want to. Sure it may hurt right now to get started with your workout when you are sore and tired. You may have to scale the workout completely. But, what you get from your effort is the satisfaction that you put the effort in to accomplish your goals TODAY! People have asked me why I tell someone ‘good job’ on a workout when it was fairly clear that they didn’t get the result that they wanted. I say ‘great job’ because they were in the gym and they broke a sweat and made the effort. You start to create separation from those who did not make the effort today! You would be surprised by how little it takes to improve. Most times it’s just about showing up and being disciplined enough to be consistent. Chip away at it, have a positive attitude and it will come. This you have to trust in. So, where do I start? You haven’t been in for a while and you may be embarrassed, fearful of the workout, or afraid of what people might think of you. Now, let me tell you right now, YOU HAVE TO GET OVER THAT!! Realize that everyone has those fears, but those who succeed are the ones who do not let their fears stop them from making the effort today. Do not let your mind get in the way of your success.

Crossfit is everything. What we do in our workouts represents anything that could come up in life. I hear people say I want to stop crossfitting because I want to start running more or focus on my endurance. Well, it’s all crossfit. Have you seen a crossfit workout with running in it? Yes. Have you seen a crossfit workout with biking in it? Yes. Although these exercises are not regular staples of crossfit they are still crossfit. What separates crossfit from other programs is that at the core of every exercise you do is a focus on the fundamentals of human movement. Learning how to do it right, at the right intensity and with the right volume is a process that is learned through practice. Crossfit can and should be scaled altered for your specific goals, and weaknesses. This does not mean that everybody is doing their own thing. We still have structure, but within the structure there is flexibility. This is why we have olympic weightlifting, fitness, competition and endurance workouts that you can sign up for online through our Zen Planner scheduling program. What crossfit is about is a broad and inclusive fitness that focuses on the ability to do more work in less time.

Have a great rest of your weekend and see you in the gym this week.

Shane


Saturday 8/29/15

Winning isn’t everything, but the will to win is everything.” Vince Lombardi

Team workout

Buy-in

For time:
100m sprint 10#
100m sprint 15#
100m sprint 25#
100m sprint 35#
100m sprint 45#
*partner holds a plank.

WOD

AMRAP 20:00
20 hammer strikes (10-10)
40 double unders (20-20)
2 rope climbs (1-1)
run to hill and back, 154m (1-1)

Cash out

For time:
5 frisbee tosses into a tire 10 yards away


Friday 8/28/15

Logic will get you from A to B. Imagination will take you everywhere.” – Albert Einstein

Fitness

Buy-in
a. “Rest Pause” Neutral Grip Dumbbell Strict Press (3 sets)
b. Pause power position clean and jerk 4×1

WOD
AMRAP 20:00
20 Calorie row
10 Burpees to 6″ target
20 Pull-ups
10 Alternating single arm dumbbell snatch

Cash out
3 rounds
300m run
5 handstand get-ups

Competition

Buy-in
Strength
a. No bounce bench press – 5×5 @75% – Slow on the way down, explosive on the way up.
b. “Rest Pause” Neutral Grip Dumbbell Strict Press – Beat your score from all three rounds last week
Oly
a. Pause power position clean and jerk 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%
b. Find your 1RM PAUSE low hang clean and jerk – Drop the weight back down to a moderate weight and get used to the movement before heading back up to your max.

WOD
AMRAP 40 minutes
20 Calorie row
10 Burpees to 6″ target
20 Pull-ups
10 Alternating single arm dumbbell squat snatch 70/50lbs

Cash out
Run 200m
10 4/3″ deficit strict HSPU
Run 200m
8 4/3″ deficit strict HSPU
Run 200m
6 4/3″ deficit strict HSPU
Run 200m
4 4/3″ deficit strict HSPU
Run 200m
2 4/3″ deficit strict HSPU


Thursday 8/27/15

Compromise is the best and cheapest lawyer.” – Robert Louis Stevenson

Fitness

Buy-in
Banded kettlebell back squat 3×3

WOD
5 rounds
6 deadlifts
6 pull-ups
6 dips

Cash out
Every 2:00 for 8:00
40′ sled push
10 calories on airdyne, or rower

Competition

Buy-in
Back squat 3×3 @90%

WOD
Then, depending on your weaknesses, choose ONE of the following:

a. Met-Con
5 Rounds
6 Deadlift 315/225lbs
6 Muscle-ups

b. Gymnastics
100′ HAF sled push – Step every 20′ and perform 12 alternating pistols

Cash out
3 Rounds
3 Mile Assault Bike
Rest 5 minutes


Wednesday 8/26/15

A real friend is one who walks in when the rest of the world walks out.” – Walter Winchell

Fitness

Buy-in
a. Back squat 4×4
b. Strict press speed work – EMOM 10 minutes 3 reps

WOD
4 Rounds for time:
15 KB swings
15 Knees-to
15 Calorie row

Cash out
3 rounds
30 calorie row
3 wall climbs, or handstand get-ups

Competition

Buy-in
a. Back squat 4×4 @85%
b. Strict press speed work – EMOM 10 minutes 3 reps @65% AFAP

WOD
4 Rounds
20 KB swings 70/53lbs
20 Toes to bar
20 Calorie row

Cash out
Then, depending on your weaknesses, choose ONE of the following:

a. Endurance
4 Rounds
50 Calorie row
Rest 2 minutes

b. Gymnastics
‘Death by HS walk’
HS walk 10′ in minute 1
HS walk 20′ in minute 2
HS walk 30′ in minute 3
HS walk 40′ in minute 4
And so on until you fail to walk full distance within the minute


Tuesday 8/25/15

Sometimes things aren’t clear right away. That’s where you need to be patient and persevere and see where things lead.” – Mary Pierce

Fitness

Buy-in
1a. Deadlift 3×5
1b. Hang squat snatch 3×3

WOD
Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals. Rest 1:00 between exercises.

  • Thrusters
  • Box jump overs
  • Bar dips

Cash out
3 rounds
Run 400m
Walk 100m in between rounds

Competition

Buy-in

Strength
Work up to ONE heavy set of 5 deadlifts

OWL
a. Pause power position snatch 4×1 @90-100%
b. Find your 1RM PAUSE low hang snatch

WOD
Depending on your weaknesses, choose ONE of the following:

a. Met-Con
AMRAP 6 minutes
10 Thrusters 95/65lbs
8 Box jump-overs 24/20″
6 4/3″ Deficit kipping HSPU

b. Gymnastics
6 Rounds
Max reps weighted strict pull-up in one set at 50% of your test week 3RM
Rest 90-180 seconds

Cash out
3 Rounds
Run 1 mile
Rest 5 minutes


Monday 8/24/15

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

Fitness

Buy-in
1a. Squat 3×5
1b. Press 3×5

WOD
3 rounds for time:
15 push presses
30 rower calories
60 single unders

Cash out
4 rounds
60 wall sit dumbbell pummels
Rest 1:00

Competition

Buy-in
a. Back squat 5×5 @75%
b. Strict press 5×5 @75%

WOD
Depending on your weaknesses, choose ONE of the following:

a. Met-Con
3 Rounds
15 Push press 135/95lbs
30 Assault Bike calories
60 Double-unders

b. Gymnastics
EMOM 8 minutes
3 Strict muscle-ups

Cash out
8 Rounds
20/16 Assault Bike calories
Rest 1 minute


Friday 8/21/15

Truth is everybody is going to hurt you: you just gotta find the ones worth suffering for.
Bob Marley

Fitness

Buy-in

3 x max effort, dumbbell strict press
7×2 overhead squat

WOD

10 Rounds
3 Clean and jerk
6 Burpees
9 Wallballs

Cash out

AMRAP 5:00
2 Wall climbs
4 Box jump-overs
3 Wall climbs
6 Box jump-overs
4 Wall climbs
8 Box jump-overs
Start back over at 2 and 4, do not keep climbing after 4 and 8.

Competition

Buy-in:
Strength
a. No bounce bench press – 5×5 @72.5% – Slow on the way down, explosive on the way up.
b. “Rest Pause” Neutral Grip Dumbbell Strict Press – Beat your score from all three rounds last week

Oly
Pause power position clean 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

WOD

20 Rounds
3 Clean and jerk 185/125lbs
6 Burpees to 12″ target
9 Wallballs 30/20lbs
Clean and jerk meant to be quick power clean to push jerk. Be hard on yourself and make it a true 12″ target from your full standing reach on the burpees.

Cash out

AMRAP 7 minutes
2 Strict 2″ deficit HSPU
4 Box jump-overs 30/24″
3 Strict 2″ deficit HSPU
6 Box jump-overs 30/24″
4 Strict 2″ deficit HSPU
8 Box jump-overs 30/24″
Start back over at 2 and 4, do not keep climbing after 4 and 8.


Thursday 8/20/15

A President cannot always be popular.” – Harry S Truman

Fitness

Buy-in

Back squat 3×3

WOD

AMRAP 5:00
60′ sled push (30′ out 30′ back)
5 hang power snatch

Cash out

Every 1:30 for 6:00
5 burpees
6x10yard shuttle run

Competition

Buy-in

Back squat 3×3 @87.5%

WOD

Depending on your weaknesses, choose ONE of the following:

a. Met-Con
AMRAP 5 minutes
150′ Empty sled push (75′ out 75′ back)
5 Hang power snatch 155/105lbs

b. Gymnastics
AMRAP 5 minutes
30 Double-unders
10 Alternating weighted pistols 53/35lbs KB

Cash out

4 Rounds
2 Mile Assault Bike
Rest 4 minutes


Wednesday 8/18/15

Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson

Fitness

Buy-in

Every 2:00 for 10:00
3 kettlebell presses
10 yard plank drag with toes on frisbee

WOD

4 rounds for time of:
Row 500 meters
10 overhead squats

Cash out

Run 1200m walking 10 steps every 1:00

Competition

Buy-in

a. Back squat 4×4 @82.5%
b. Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP

WOD

AMRAP 15 minutes
Row 250/200m
10 OHS 135/95lbs
10 CTB pull-ups

Cash out

Depending on your weaknesses, choose ONE of the following:

4a. Endurance Work
3 Rounds
Run 1200m
Rest 5 minutes

4b. Gymnastics
8 Rounds
50ft. HS walk – For time (work on speed)
Rest as needed between rounds


Tuesday 8/18/15

Whenever things go a bit sour in a job I’m doing, I always tell myself, ‘You can do better than this.’
Dr. Seuss

Fitness

Buy-in

a. Fatbar deadlift 5×5
b. Overhead squats 3×6

WOD

Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Double unders
1:00 rest
Sumo deadlift high pulls
1:00 rest
Push-ups

Cash out

3 rounds
Run 400m
Rest 2:00

Competition

Buy-in

a. Work up to ONE heavy set of 4 deadlifts
b. Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week

WOD (choose one based on your weaknesses)

5a. Met-Con
3 Rounds
100 Double-unders
20 SDLHP 115/75lbs

5b. Gymnastics
EMOM 12 minutes
2 Weighted strict pull-ups AHAP

Cash out

6 Rounds
Run 400m
Rest 2:00


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