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      Colorado Springs, CO 80917
      Phone: (719) 330-3583
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  • Archives

Thursday 9/1/16

Who looks outside, dreams; who looks inside, awakes.” – Carl Jung

Buy-in

Warm-up

Mobility: legs, shoulders
Jump rope
Pull-ups
Snatch balance

WOD

Nancy

5 rounds for time of:
400-meter run
95 / 65-lb. overhead squats, 15 reps

Post time to Zen Planner. 160729

Cash out

Toes-to-bars (toes touch the bar to hip open at bottom)
Wall-ball (hip crease below knee cap to ball touching target)
Hip extensions holding plate (90 degrees to 180 degrees)


Wednesday 8/31/16

If you do not tell the truth about yourself you cannot tell it about other people.” – Virginia Woolf

Buy-in

Warm-up

Mobility: shoulders & legs
Airbike
Bulgarian bag rotations
Snatch warm-up

WOD

Elizabeth

21-15-9 reps for time of:
135 / 95-lb. cleans
Ring dips

Post time to Zen Planner. 160728

Cash out

Run (forward lean, stay on the balls of the feet)
Overhead squats (hip crease below knee cap to hips open at the top)


Tuesday 8/30/16

Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.” – Sun Tzu

Buy-in

Warm-up

Row
Clean warm-up
Pull-ups
Squats on cushion

WOD

Fran

21-15-9 reps for time of:
95 / 65-lb. thrusters
pull-ups

Post time to Zen Planner. 160727

Cash out

Cleans (ground to shoulder with hips open)
Ring dips (shoulder joint below elbow joint to straight arms)


Monday 8/29/16

There is no respect for others without humility in one’s self.” – Henri Frederic Amiel

Buy-in

Warm-up

Handstand push-ups, or any version
Squats (back, front, overhead)
Burpees

WOD

For time:
12 ring handstand push-ups
225 / 155-lb. back squats, 15 reps
20 burpees
9 ring handstand push-ups
205 / 135-lb. front squats, 18 reps
20 burpees
6 ring handstand push-ups
185 / 125-lb. overhead squats, 21 reps
20 burpees

Post time to Zen Planner. 160725

Cash out

Thrusters (hip crease below knee cap)
Pull-ups (chin over bar to arms locked out)


Sunday 8/28/16

Gray skies are just clouds passing over.” – Frank Gifford

Rest Day

Cutting Sugar Rapidly Improves Heart Health Markers,” The New York Times.

Post thoughts to Facebook.


Saturday 8/27/16

If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards. Paul Bryant

Buy-in

Warm-up

Band distraction
Ball massage
Airbike

WOD

3 Rounds for Time:

20 Stationary Overhead Lunges at 95 / 65lbs
15 Toes to Bar
50 Double Unders

11:00 time cap. See Lurong Challenge to find the level you would like to compete at.

Cash out

Enter results on the Lurong Challenge website. Submit a video to earn prizes.


Friday 8/26/16

The great aim of education is not knowledge but action.” – Herbert Spencer

Buy-in

Warm-up

Jump rope
Clean & jerk warm-up
Row

WOD

Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.

Or,

Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 205 lb., women use 145 lb. Post your time and choice of workout to Zen Planner. 160724

Cash out

Handstand push-ups (triangle to straight line)
Back squats (experiment with stance)
Burpees (work the single leg up version)
Front squats (retract scapula)
Overhead squats (push up against the bar)


Thursday 8/25/16

Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.” – Winston Churchill

Buy-in

Warm-up

Run
Pull-ups
Push-ups
Squats

WOD

Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you’ve got a 20-lb. vest or body armor, wear it. 40:00 time cap. Post time to Zen Planner. 160723

Cash out

Deadlifts (chest up, push ground down)
Hang power cleans (upright posture in the power position)
Push jerks (work reaction time – dip, drive, drop)


Wednesday 8/24/16

We didn’t lose the game; we just ran out of time.” – Vince Lombardi

Buy-in

Warm-up

Agility ladder
Arm circles & rotations
Split jerk steps
Inchworm stretch

WOD

7-km trail run

Find a route that follows the steepest trails in your area. Post time to Zen Planner. 160721

Cash out

Pull-ups (stay long)
Push-ups (hollow body position, elbows in)
Squats (vertical torso)


Tuesday 8/23/16

We shall never know all the good that a simple smile can do.” – Mother Teresa

Buy-in

Warm-up

Snatch warm-up
Deadlift
GHD sit-ups
Jump rope
Rope climb
Wall ball

WOD

Masters Event 1

For time:
8 deadlifts
40 GHD sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadlifts

Men use 365 lb. for deadlifts and a 20-lb. ball.
Women use 245 lb. for deadlifts and a 14-lb. ball.
Post time to Zen Planner. 160720

Cash out

Running (lean, fall & pull)


Monday 8/22/16

The jealous are troublesome to others, but a torment to themselves.” – William Penn

Buy-in

Warm-up

Row 30-20-10 calories
Airbike 10-20-30 calories
*Alternate each exercise
Clean warm-up

WOD

Squat clean 1-1-1-1-1-1-1 reps

Post loads to Zen Planner. 160719

Cash out

Deadlift (tight back arch, clear knees)
GHD sit-ups (contract quads, neutral chin)
Double unders (toe catches to work timing)
Rope climbs (work s-hook)
Wall ball (knees out, chest up)


Sunday 8/21/16

To give anything less than your best, is to sacrifice the gift. Steve Prefontaine

Rest Day

Cutting Sugar Rapidly Improves Heart Health Markers,” The New York Times.

Post thoughts to Facebook.


Saturday 8/20/16

Do right. Do your best. Treat others as you want to be treated. Lou Holtz

Rest Day

How the Government Supports Your Junk Food Habit,” The New York Times.

Post thoughts to Facebook.


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