• Shane's Gym

      4735 Town Center Dr., Unit A Colorado Springs, CO 80915
      Phone: (719) 330-3583
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  • Archives

Tuesday 3/2/15

If you don’t like something, change it. If you can’t change it, change your attitude.” – Maya Angelou

Buy-In

Squat, Warm-up, 40%x5, 50%x5, 60%x5
*Use Wendler – Cycle 1, Week 4 (Deload)

WOD

AMRAP in 9:00 of:
30 Double unders 90 Single unders
10 Stone shoulders, 95/70# 70/50#

Cash Out

30 strict muscle-ups
*Scale as necessary


Sunday 3/1/15

Three things cannot be long hidden: the sun, the moon, and the truth.” – Buddha

Rest Day

Great job yesterday. That was fun! The costumes were great. Way to work hard.


Saturday 2/28/15

You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” – Aristotle

Open 15.1
AMRAP in 9:00 of:
15 Toes-to-bar
10 Deadlifts, 115/75#
5 Snatches, 115/75#

then (immediately following):

6:00 to get a Clean & Jerk 1RM


Friday 2/27/15

Wise men speak because they have something to say; Fools because they have to say something.” – Plato

Here we go for the 2015 Open!! Check out Facebook to find what team you are on and the rules of our competition.

Buy-In

Clean & Jerk, 40%x3, 50%x2, 60%x2, 75%x1, 85%x1, 95%x1

WOD

Every 1:30 for 6 intervals
15 Toes-to-bar Hanging knee raises Sit-ups
10 Deadlifts, 115/75# 85/55# 65/45#
5 Snatches, 115/75# 85/55# 65/45#

*Choose between 15-10-5 reps per round, 12-9-4 reps per round, or 10-7-3 reps per round.

Cash Out

Mobility: Foam roll, ball smash, band distraction, or voodoo floss any tight spots on your body.


Thursday 2/26/15

Expecting is the greatest impediment to living. In anticipation of tomorrow, it loses today.” – Lucius Annaeus Seneca

The Open Announcement will be tomorrow @ 6pm. Come on down to the gym so we can watch it together. Bring a friend and bring some food if you’d like.

Buy-In

Deadlift, 40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 95%x1+
*Use Wendler spreadsheer – Cycle 1, Week 3

WOD
AMRAP in 10:00 of:
10 Deadlifts, 275/185# 155/105# 95/65#
20 GHD sit-ups ghd to parallel abmat sit-ups

Post rounds completed to the whiteboard and Zen Planner.

Cash Out

10:00 Practice push press, toes-to-bar, burpees


Wednesday 2/25/15

I have learned over the years that when one’s mind is made up, this diminishes fear; knowing what must be done does away with fear.” – Rosa Parks

Buy-In

Every 1:30 for 5 intervals:
40 Double unders 80 Single unders
3 Burpee muscle ups, or burpee pull-ups

WOD

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to the whiteboard.

Cash Out

3x400m Run


Tuesday 2/24/15

Always do whatever’s next.” – George Carlin

Congratulations Luis on your first muscle up!

Buy-In

Bench press, 40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 95%x1+

*Use Wendler: Cycle 1, Week 3

WOD

3 rounds for time of:
50 Walking-lunge steps
100-ft. Handstand walk 25 2-abmat HSPU 25 DB Presses, 25/15#
150 Double-unders 450 Single-unders 300 Single-unders

Post time to the whiteboard.

Cash Out

12:00 Practice wall ball and muscle ups.


Monday 2/23/15

In matters of truth and justice, there is no difference between large and small problems, for issues concerning the treatment of people are all the same.” – Albert Einstein

Buy-In

Squat, 40%×5 50%×5, 60%×3, 75%×3, 85%×3, 95%×1+
*Use Wendler Spreadsheet: Cycle 1, Week 3

WOD

“Randy”

For time:
75 Power snatches, 75/55# 55/45# 45/35#

Post time to the whiteboard.

Cash Out

4 rounds:
Row 20 calories, rest 1:00


Sunday 2/22/15

Whatever you do in life, surround yourself with smart people who’ll argue with you.” – John Wooden

Open gym today @ 1:00pm. You can use today as a make-up, olympic weightlifting program, or wendler day. Bring in a friend.


Saturday 2/21/15

Winners never quit and quitters never win.” – Vince Lombardi

Open Gym and Foundations 3

Come on out to the Open gym today between 9 and 11am. This is a good day to work on your weaknesses (the areas you have the most opportunity in). We also have our Foundations 3 class today. Anyone with a membership can attend the Foundations class. By emphasizing the basic principles of – core and posture, stance and grip, core to extremities, and center of mass – we will be learning the following movements:

  • Dip
  • Kettlebell swing
  • Wall ball shots
  • Thrusters
  • Snatch
  • Clean & Jerk
  • Rowing
  • Running
  • Nutrition: Paleo Diet

If any of these are areas you need work on then come on in.


Friday 2/20/15

I spent three days a week for 10 years educating myself in the public library, and it’s better than college. People should educate themselves – you can get a complete education for no money. At the end of 10 years, I had read every book in the library and I’d written a thousand stories.” – Ray Bradbury

Buy-In

Press, 40%x5, 50%x5, 60%x5, 70%x3, 80%x3, 90%x3+
*Use your Wendler template – Cycle 1, Week 2

WOD

“Tabata This!”

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.” Post Tabata score for each exercise to the whiteboard and total for final score.

Cash Out

Mobility: chest/back, quads/hamstrings, ankles


Thursday 2/19/15

Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” – Lao Tzu

Buy-In

Deadlift, 40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%x3
*Use your Wendler spreadsheet for the exact weights – Cycle 1, Week 2

Extra:
3×5 Weighted pull-ups/push-ups
3×10 Weighted sit-ups/back extensions
*Total score

WOD

Lurong – New Years Retest
AMRAP in 7:00
5 Front squats, 155/115# 95/65# 65/35#
7 Bar-facing burpees

Cash Out

4×10 Touch-n-go snatches @ 50% of your 1RM
*Rest as needed and time each set. Scale the weight if necessary to complete touch-n-go reps.


Wednesday 2/18/15

Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” – Leo Buscaglia

Buy-In

Run 1 mile for a consistent pace and good mechanics
Extra:
Tabata bar muscle ups
Tabata toes-to-bar

WOD

Overhead squat 5-5-5-5-5 reps

Post loads to the whiteboard.

Cash Out

10:00 Practice pull-ups, push-ups, sit-ups & squats


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