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      3875 Vicksburg Terrace
      Colorado Springs, CO 80917
      Phone: (719) 330-3583
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  • Archives

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.


Friday 8/19/16

Ethics is knowing the difference between what you have a right to do and what is right to do.” – Potter Stewart

Buy-in

Warm-up

Airbike
Clean & jerk warm-up
Pull-ups
Handstand get-ups

WOD

For time:
100 chest-to-bar pull-ups
100 handstand push-ups
100 GHD sit-ups
100 one-legged squats, alternating

Post time to Zen Planner. 160717

L2 – chin over bar, 2 abmat, ghdsu to 24 in box, single-leg squat touchdown
L1 – black band, bridged hspu, abmat sit-up, pistol to bench

Cash out

Squat snatch (close, fast, low & balanced; bar goes up, you go down)


Thursday 8/18/16

The best way to find out if you can trust somebody is to trust them.” – Ernest Hemingway

Buy-in

Warm-up

Snatch warm-up
Muscle-up transitions
Weight plate shoulder raises
Jump rope

WOD

5 rounds of:
Row 1,000 meters
Rest 3 minutes

Add times for all 5 rowing efforts and post total to Zen Planner. 160716

Cash out

Chest-to-bar pull-ups (stay in the frontal plane)
Handstand push-ups (hollow body, active shoulder)
GHD sit-ups (chin neutral, contract quads)
One-legged squats, alternating (bump the car door, track knee)


Wednesday 8/17/16

Society exists only as a mental concept; in the real world there are only individuals.” – Oscar Wilde

Buy-in

Warm-up

Overhead squats
Lunges
Ring rows
Press
GHD sit-ups
Hip extensions

WOD

Monti

5 rounds for time of:
50 step-ups with 45 / 35-lb. barbell, 20-in. box
135 / 95-lb. cleans, 15 reps
50 step-ups with 45 / 35-lb. barbell, 20-in. box
135 / 95-lb. snatches, 10 reps

Post time to Zen Planner. 160715

L2 – 95 / 65-lb. Barbell
L1 – 45 / 35-lb. Barbell, bodyweight step-ups

Cash out

Rowing (core to extremity, tight midsection)


Tuesday 8/16/16

I am determined to be cheerful and happy in whatever situation I may find myself. For I have learned that the greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.” – Martha Washington

Buy-in

Warm-up

Run 400m
Push-ups
Toes-to-bar

WOD

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to Zen Planner. 160713

Cash out

Barbell step-ups (dip & drive, weight over Center Of Mass)
Cleans (keep it close, scoop, fast elbows)
Snatch (keep it close, high elbows, bend the bar)


Monday 8/15/16

The roots of education are bitter, but the fruit is sweet.” – Aristotle

Buy-in

Warm-up

Box jumps
Snatch warm-up
Clean & jerk warm-up

WOD

Complete as many rounds as possible in 7 minutes of:
205 / 135-lb. snatch, 1 rep
205 / 135-lb. clean and jerk, 3 reps
Post rounds completed to Zen Planner. 160712

L2 – 135 / 95-lb.
L1 – 75 / 55-lb.

Cash out

Pull-ups (arch rock to hollow rock)
Push-ups (Elbows in, shoulders over the top)
Sit-ups (knuckles to palms)
Squats (Knees track out, vertical torso)


Sunday 8/14/16

Positive anything is better than negative nothing.” – Elbert Hubbard

Rest day.

Rodney Mullen Debuts New Tricks, Captured in 360 Degrees,” Vogue.

Post thoughts to Facebook.


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