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      Phone: (719) 330-3583
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  • Archives

Sunday 6/26/16

You better cut the pizza in four pieces because I’m not hungry enough to eat six.” – Yogi Berra

Rest day.

Two crossfitters walk into Gold’s Gym…


Saturday 6/25/16

At the end of the day, the most overwhelming key to a child’s success is the positive involvement of parents.” – Jane D. Hull

Rest Day

“BangFit: The fitness method gyms don’t want you to know about”

Post your thoughts to Facebook.


Friday 6/24/16

He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying. Friedrich Nietzsche

Buy-in

Warm-up

Tabata Airdyne
Clean warm-up

WOD

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to Zen Planner. CrossFit 160525

Cash out

Tabata row
Practice: thrusters (loose grip), pull-ups (arch rock to hollow rock)


Thursday 6/23/16

There is no end to education. It is not that you read a book, pass an examination, and finish with education. The whole of life, from the moment you are born to the moment you die, is a process of learning.” – Jiddu Krishnamurti

Buy-in

Warm-up

3:00 on Airdyne, or Rower
3×3 clean pulls with weight
3×5 pull-up kips
3×5 ring dip stretches + dip support
3×5 overhead squat + stretch
*Complete this as a superset after the Airdyne or Rower.

WOD

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
95-lb. overhead squats, 15 reps

L2 – chin-over-bar pull-ups, bar dips, 75 / 55-lb. ohs
L1 – jumping pull-ups, green band bar dips, 45 / 35-lb. ohs

Post rounds completed to Zen Planner. CrossFit 160524

Cash out

Practice: hang power cleans (shoulders in front of the bar as kind as possible)


Wednesday 6/22/16

Be brave. Take risks. Nothing can substitute experience. Paulo Coelho

Buy-in

Warm-up

Row to warm up
Burgener warm-up
Snatch balance
Russian twists
Calf mobility
Back mobility

WOD

Complete as many rounds as possible in 20 minutes of:
Row 300 meters
15-ft. rope climbs, 3 ascents

L2 – 6 half ascents
L1 – 9 pulls-to-standing

Post rounds completed to Zen Planner. CrossFit 160622

Cash out

Practice: ring dips (shoulders over top), chest-to-bar pull-ups (touch elbows in back), overhead squats (vertical torso)


Tuesday 6/21/16

Never let a fool kiss you, or a kiss fool you.” – Joey Adams

Buy-in

Warm-up

High knees
Carioca
Hill billies
Barbell bentover rows
Clean warm-up
Buddha squats

WOD

Michael

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Post time to Zen Planner. CrossFit 160521

Cash out

Practice: rowing (coiled to extended, tight at catch), rope climbs (hacky sack kick, knee-to-elbow)


Monday 6/20/16

Success is not final, failure is not fatal: it is the courage to continue that counts. Winston Churchill

Buy-in

Warm-up

Airdyne or rower 3:00
12 pull-ups
12 push-ups
1 Burgener Warm-Up
12 hip extensions
12 sit-ups

WOD

2016 Regional Events 3&4

For time:
104 wall-ball shots, 20 / 14 lb. to 10′ target
52 pull-ups

Time cap 6:00

Rest at least 1 minute

Then, 4 rounds for time of:
28 one-legged squats, alternating
15 power cleans

Time cap 10:00

Men use 20 / 14-lb. ball and clean 115 / 80 lb.
L2 – 14 / 10-lb. ball to 10 / 9 foot target, jumping pull-ups 6″ above head, single leg squat touchdown, clean 80 / 55 lb.
L1 – 10 / 6-lb. ball to 9 foot target, black band pull-ups, one-legged squats to bench, clean 45 / 35 lb.

Post time for each couplet to Zen Planner. CrossFit 160520

Cash out

Practice: POSE running (lean, fall & pull)
Choose ONE: hang, or block squat snatch, handstand push-ups, or split jerks from block or rack.


Sunday 6/19/16

Words are singularly the most powerful force available to humanity. We can choose to use this force constructively with words of encouragement, or destructively using words of despair. Words have energy and power with the ability to help, to heal, to hinder, to hurt, to harm, to humiliate and to humble. Yehuda Berg

Rest day.

“Last Week Tonight with John Oliver: Scientific Studies”

Post thoughts to Facebook.


Saturday 6/18/16

More enduringly than any other sport, wrestling teaches self-control and pride. Some have wrestled without great skill – none have wrestled without pride. Dan Gable

Rest day.

“Coke Markets to Children Despite Pledge Not to, Report Finds,” Center for Science in the Public Interest.

Post thoughts to Facebook.


Thursday 6/17/16

The secret of getting ahead is getting started.” – Mark Twain

Buy-in

Warm-up

Burgener warm-up
1. Down and finish
2. Elbows high and outside
3. Muscle snatch
4. Snatch lands – 2″, 4″, 6″
5. Snatch drops

Snatch pull progressions
1. Ground to knee
2. Knee to pocket
3. Pocket to full extension

WOD

Snatch 1-1-1-1-1-1-1 reps

Post loads to Zen Planner. CrossFit 160617

Cash out

Choose any two of the following:
Airdyne, bike, run or row.
Practice wall ball, pull-ups, pistols or power cleans.


Thursday 6/16/16

If there is no struggle, there is no progress.” – Frederick Douglass

Buy-in

Warm-up

75 double unders, or 150 single unders
12 back squat thrusters
12 one-arm dumbbell overhead lunges
12 barbell hip extensions
12 russian twists
12 pull-ups

WOD

1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars

Post total reps completed to Zen Planner. CrossFit 160617

Rx’d – 45 / 30 lb.
L2 – 30 / 20 lb., knees-to-90
L1 – 20 / 15 lb., abmat sit-ups

Cash out

Practice snatch (bar goes up, you go down)


Wednesday 6/15/16

Buy-in

Warm-up

1-2 rounds
20 calories on the Airdyne
15 overhead squats
15 press behind the neck
15 good mornings with trunk twist
15 toes-to-bar
15 pull-ups

WOD

2016 Regional Event 7

For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

Rx – Men use 95 lb., women use 65 lb.
L2 – 65 / 45 lb., two half rope climbs (feet ok)
L1 – 45 / 35 lb., two-to-one pulls-to-standing

Post time to Zen Planner. CrossFit 160514

Cash out

Practice: dumbbell hang squat cleans (no reverse curls), toes-to-bar (arch rock to hollow rock), burpees


Tuesday 6/14/16

I guess there is nothing that will get your mind off everything like golf. I have never been depressed enough to take up the game, but they say you get so sore at yourself you forget to hate your enemies.” – Will Rogers

Buy-in

Warm-up

Jumping jacks
Jumping jacks forward & backwards
Crab walks
Bear crawls
Arch rocks
Hollow rocks
Inchworms
Barbell rows
Good mornings

WOD

2016 Regional Event 5

3 rounds for time of:
400-meter run
40 GHD sit-ups
7 deadlifts

Rx’d – Men use 405 lb., women use 275 lb.
L2 – GHD to parallel, 275 / 185 lb. deadlift
L1 – Abmat sit-ups, 185 / 125 lb. deadlift

Post time to Zen Planner. CrossFit 160513

Cash out

Practice: rope climbs (legless if possible), thrusters (vertical torso)


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