• Shane's Gym

      3875 Vicksburg Terrace
      Colorado Springs, CO 80917
      Phone: (719) 330-3583
      Email Us
  • Crossfit Journal

      Updated daily, the CrossFit Journal is a multimedia fitness encyclopedia that can help you improve your performance as an athlete or trainer.

      To help you get started, CrossFit is providing a FREE overview article from the CrossFit Journal (PDF format) titled "What is Fitness."
      cfj.jpg
  • Archives

Monday 11/20/17

Words are the money of fools.” – Thomas Hobbes

Gwen

Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

Compare to 150903.


Related content:
• CrossFit WOD 171120 Tips With Rory McKernan
• WOD 130129 Demo with Sarah Hopping


Sunday 11/19/17

My cooking is so bad my kids thought Thanksgiving was to commemorate Pearl Harbor.” – Phyllis Diller

Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 160704.


Related content:
• CrossFit WOD 171119 Tips With Rory McKernan
• WOD Demo at the CrossFit Tour, Australia


Saturday 11/18/17

I would rather lose in a cause that will some day win, than win in a cause that will some day lose.” – Woodrow Wilson

Rest Day


In Louisville’s Hallmark Neighborhood, A CrossFit Gym Works To Fill An ‘Exercise Desert,’” WFPL.org.

Post thoughts to comments.


Friday 11/17/17

Children require guidance and sympathy far more than instruction.” – Anne Sullivan

Fran

21-15-9 reps for time of:
95-lb. thrusters
Pull-ups

Post time to comments.

Compare to 160727.


Related content:
• CrossFit WOD 171117 Tips With Ed Morrison
• The Thruster
• Ode to Fran


Wednesday 11/16/17

Believe you can and you’re halfway there.” – Theodore Roosevelt

Complete as many rounds as possible in 15 minutes of:
250-meter row
155-lb. push presses, 10 reps
20 GHD sit-ups

Post rounds completed to comments.


Related content:
• CrossFit WOD 171116 Tips With Kate Gordon
• Midline Stabilization: The GHD Sit-Up


Tuesday 11/14/17

Rest Day


Survey reveals surprising mismatch between perception and reality of obesity in America,” Los Angeles Times.

Post thoughts to comments.


Monday 11/13/17

It takes a long time to become young.” – Pablo Picasso

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to comments.


U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.


Related content:
• CrossFit WOD 171113 Tips With Boz and Rory
• The Wall Ball


Sunday 11/12/17

To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.” – Buddha

42-30-18 reps for time of:
Wall-ball shots, 20-lb. ball
GHD sit-ups

Post time to comments.


Related content:
• CrossFit WOD 171112 Tips With Boz and Rory
• The Wall Ball
• The GHD Sit-Up


Saturday 11/11/17

Obstacles are those frightful things you see when you take your eyes off your goal.” – Henry Ford

Viola

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

Post rounds completed to comments.


U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.


Related content:
• CrossFit WOD 171111 Tips With Boz and Rory
• The Power Snatch
• The Power Clean


Friday 11/10/17

Deserve your dream.” – Octavio Paz

Rest Day


Is Medicine Really the Answer?” CrossFit Palestine.

Post thoughts to comments.


Thursday 11/9/17

I would love to be a dad. For the longest time, I’ve wanted kids, but you have to have the right setup, right?” – Maksim Chmerkovskiy

5 rounds for time of:
50-lb. dumbbell thrusters, 15 reps
50 double-unders
15-foot rope climb, 3 ascents

Post time to comments.


Related content:
• CrossFit WOD 171109 Tips With Pat Barber
• The Dumbbell Thruster
• The Rope Climb (Wrapping)


Wednesday 11/8/17

You cannot have a positive life and a negative mind.” – Joyce Meyer

Split jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 160302.


Related content:
• CrossFit WOD 171108 Tips With Pat Barber
• The Split Jerk


Tuesday 11/7/17

Two roads diverged in a wood and I – I took the one less traveled by, and that has made all the difference.” – Robert Frost

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments.


Related content:
• CrossFit WOD 171107 Tips With Pat Barber
• The Ring Row


Check out some of our videos:
Loading...

© 2008 Colorado Springs Crossfit - Login - Powered by WordPress