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  • Archives

Friday 7/25/2014

Small deeds done are better than great deeds planned.
Peter Marshall

Strength
4min: max handstand pushups

WOD:
10min EMOTM:
- 4 handstand pushups
- max double unders with time remaining.
note: Score is total double-unders completed

Cashout
Death by HR pushups.
- starting with 2 the first minute, add 2 every minute until failure.

MisFit #464

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Thursday 7/24/2014

One way to keep momentum going is to have constantly greater goals.
Michael Korda

Strength
Front squat: 5×5

WOD:

For time:
- 20 Thrusters @95/70
- 20 hang cleans @95/70
- 20 pushpress @ 95/70
- 20 OH squats @95/70
- 20 Front squats @95/70

Cashout
3 x max toes to bar for total score

MisFit #463


Wednesday 7/23/2014

Expect problems and eat them for breakfast.” – Alfred A. Montapert

WOD:

3 Rounds For Total Working Time (RFTWT):
- 40 HR pushups
- 40 Stick jumps
- 40 Abmat situps
- 40 Pull-ups
Rest 2:00 between rounds. Record your times for all 4 rounds then add them up. That will be your score.

Cashout
10min to practice double unders.

MisFit #462


Tuesday 7/22/2014

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Thomas A. Edison

Skill
10min to work on handstand holds. Partner up and have your partner spot you. start with a kick up on the wall and get your partner to spot you. watch the video for more ideas.

WOD:
6 RFT: 20min time cap
- 15 wall balls @20/14
- 10 pushpress @ 95/70
- 15 box jumps @ 24/20.

Cashout
mobility work, foam roll.

MisFit #461


Monday 7/21/2014

No matter how many goals you have achieved, you must set your sights on a higher one.

Jessica Savitch

Strength
Deadlift: 5×5

WOD:
8 min AMRAP:
- 4 deadlifts @ 85% of 5RM
- 4 strict pull-ups

Cashout
3x200m run

MisFit #460


Sunday 7/20/2014

Fearlessness is like a muscle. I know from my own life that the more I exercise it the more natural it becomes to not let my fears run me.

Arianna Huffington

Strength WOD:
Strict press:
4×5
Push press:
3×3
Jerk:
4×1

note: Try to set a new PR!

Cashout
3 x handstand holds for total time.


Saturday 7/19/2014

Exercise is done against one’s wishes and maintained only because the alternative is worse.

George A. Sheehan

Partner WOD:
for time complete:
- 10 rope climbs/x3 for pulls from the floor
- 20 Tire flips 200#/150#
- 30 sled pushes 30′ 135#/90# of plates
- 40 toes to bar
- 50 box jumps 24″/20″
- 60 pull-ups

note: only one person is working at a time. the other person is running 200m.

Cashout
fastest 1000m row each, combined time for the team.


Friday 7/18/2014

Practice doesn’t make perfect, practice makes permanent.
Kelly Starrett

Strength: (12min time cap)
High hang power snatch: 5×3

WOD: Complete as many rounds as possible in 8:00 minutes:
1 Hang power snatch,
30 Double unders
2 Hang power snatch,
30 Double unders
3 Hang power snatch,
30 Double unders
…..ect
Note: Snatch weight is your highest 3 rep from the strength portion.

Note: With time remaining work on rope climbs.


Thursday 7/17/2014

Setting goals is the first step in turning the invisible into the visible.

Tony Robbins

Strength: (15min time cap)
Back squat: 7×3
Note: try to hit your 3RM on set 4-5 and then repeat that weight for the remaining sets (if possible).

WOD: (10min time cap)
For time: 25-20-15-10-5 of:
- Wall balls #20/14
- OH walking lunges with a plate #45/25

Cardio:
- row 2K at a steady pace
Note: any remaining time work on mobility, especially on areas that were shown to be weak/lacking range of movement during the squats.

MisFit #458


Wednesday 7/16/2014

Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.

Lee Haney

Skill:
- 10min working on muscle-up practice.
This can range a combination of any of the following: muscle-ups, jumping muscle-up practice, Muscle-up negatives, ring rows, bar muscle-up practice, transition training with bands….ect. example: 4 or 5 sets of max effort practice combined with drills.

WOD: for time (20min time cap)
- 20 pull-ups
- 25 HR pushups
- 30 deadlifts 185/135 or scaled otherwise
- 800m run
- 30 deadlifts 185/135 or scaled otherwise
- 25 HR pushups
- 20 pull-ups

Athletes Note: ensure you warm-up with deadlifts before the WOD portion. Ensure you pick a weight you can do for high reps. This is intended to be fast and explosive.

MisFit #457


Tuesday 7/15/2014

The human body is the best picture of the human soul.

Ludwig Wittgenstein

WOD:

Part A. 2 max effort 500m row for time test. 2min rest between sets.
5min rest between A and B.

Part B. 4 RFT
- 20 burpees over the rower
- 300m Row

Note: Remaining time conduct a cool down on the rower, working on recovery. Stroke rate should be below 22 and damper should be below 5. Spend 10-12min on the cool down if possible. Add mobility work also.

This is a shorter workout, the warm-up should be longer, use that time to work on a weakness.

MisFit #456


Monday 7/14/2014

Strength: (12min time cap)
Strict Shoulder press: 5×3

WOD: (15 min time cap)
5 RFT:
- 8 Clean and jerks @ 90% 3RM strict press weight
- 10 toes to bar / GHD situps

The workout is longer so move through the warmup quickly to ensure there is time at the end. The weight for the clean and jerk should be hard to complete sets of 8 if you worked to a true 3RM on the press.

Note: Remaining class time is spent working on core stability work. pick one or more of the following and complete 3 sets of max effort: plank holds, GHD situps, Toes to bar, knees to elbows, L-sits, levers/tuck levers on the rings.

MisFit #455


Sunday 7/13/2014

Reminder: Today’s WOD will be held at 3pm, not 1pm. This is only for today.

Strength WOD

Front Squat:
4×5
4×3
3×2

Cashout

Max height box jump


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