• Shane's Gym

      4735 Town Center Dr., Unit A Colorado Springs, CO 80915
      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

Tuesday 9/30/14

The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.” – Helen Keller

Fitness

Buy-In

1a) 3×5 Pullovers
1b) 3×10 Steps overhead walking lunge

WOD

Total score tabata for the following exercises:
Row (meters)
Double Unders
Run

Cash Out

Mobility: hips & shoulders

Competitor

MisFit #511


Monday 9/29/14

Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.” – Dr. Seuss

Fitness

Buy-In

Deadlift 3×2, 2×2, 2×1

WOD

15-12-9-6-3 reps for time:
Chest-to-bar pull-ups, chin-over bar, jumping
Clean & Jerks, 135/95, 95/65, 65/55
Handstand push-ups, 2abmat, 30/20 DB Press

Cash Out

1a) 3×3 muscle up transitions
1b) 3×10 alternating pistols

Competitor

MisFit #510


Sunday 9/28/14

I want to put out a HUGE THANK YOU to all volunteers, athletes and spectators of the September Slam yesterday. It went perfectly. Great competition and very fun environment!


Saturday 9/27/14

If you don’t have time to do it right, when will you have time to do it over.” John Wooden

Welcome to the 2014 September Slam Crossfit Competition

Here are the current results:


Friday 9/26/14

The trouble with having an open mind, of course, is that people will insist on coming along and trying to put things in it.” – Terry Pratchett

Fitness

Buy-In

21-15-9 reps of:
Lateral Burpees
Front Squat (225/155# Varsity; 155/105# JV; 115/75# Freshman; 135/95# Alumni)
8:00 time cap

WOD

5:00 AMRAP
25 Stick Jumps (17” Varsity; 13” JV & Alumni; 13”-step overs ok, Freshman)
25 Hand Release Push-ups (feet on 45# plate-Varsity & JV; feet on ground – Alumni & Freshman)
25 Sit-ups (20/14# Med Ball-Varsity,JV & Alumni; no weight – Freshman)

Cash Out

3x200m Run

Competitor

MisFit #508


Thursday 9/25/14

Progress is impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw

Buy-In

For time at a consistent, but comfortable pace:
9 Wall Ball
9 Box Jumps
9 Deadlifts

WOD

Lurong Challenge WOD 3 – Triplet Tester

AMRAP 11:00
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

Wall Balls, 20/14-10/9ft, 14/10-10/9ft, med ball clean 14/10
Box Jumps, 24/20, 20/16, 16/12
Deadlifts, 115/75, 105/65, 95/55


Wednesday 9/24/14

I’m most proud of the blessings that God has bestowed upon me, in my life. He’s given me the vision to truly see that you can fall down, but you can still get back up. Hopefully I’ll learn from my mistakes and have the opportunity to strengthen and improve the next thing I do.” – Martin Lawrence

Buy-In

Sled pull/push 5×80 feet in 30 seconds as heavy as possible

WOD

3 RFT
15 Overhead Squats, 135/95, 95/65, 65/45
15 Chest-to-bar pull-ups, chin over bar pull-ups, jumping pull-ups

Cash Out

1a) 3x600m Run
1b) 3x30ft Handstand Walk

Competitor

MisFit #507


Tuesday 9/23/14

There is only one success – to be able to spend your life in your own way.” – Christopher Morley

Fitness

Buy-In

1a) 3 x 70% Double Under Max
1b) 3 x 8,10,12 GHD Sit-ups

WOD

30/15 Tabata
Row
Muscle ups, jumping muscle ups, jumping pull-ups/dips
Clean, 135/95, 95/65, 65/45
*Low score tabata

Cash Out

Back Squat 50%x15, 60%x10, 70%x5

Competitor

MisFit #506


Monday 9/22/14

There is no great genius without a mixture of madness.” – Aristotle

Fitness

Buy-In

Burgener Warm-up – barbell
8 Snatches (touch-n-go)
8 Clean & jerks (touch-n-go)
7 Burpees for time

Lurong WOD 2

AMRAP 9:00
20 Ground-to-Overhead – 95/65
7 Bar Facing Burpees
15 G2OH- 135/85
7 Bar Facing Burpees
10 G2OH- 155/105
7 Bar Facing Burpees
5 G2OH- 185/
7 Bar Facing Burpees
AMRAP G2OH- 225/155

Cash Out

Run 1 mile

Competitor

MisFit #505


Sunday 9/21/14

The most important thing is to enjoy your life – to be happy – it’s all that matters.” – Audrey Hepburn

WOD

AMRAP 20:00
3 Snatch, 135/95, 95/65, 45/35
200 Run

Olympic Weightlifting

Block Snatch pulls (set it up above the knee) 65%×3, 70%×3, 80%×2, 90%×2, 100%×2, 105%×2
*% of 1pm clean & jerk

Hang squat snatch (below the knee), find you 3RM

Overhead Squat, 6×2 @ 80%
*% of 1RM Overhead Squat


Saturday 9/20/14

If a free society cannot help the many who are poor, it cannot save the few who are rich.” – John F. Kennedy

Team WOD


Friday 9/19/14

I always think if you have to cook once, it should feed you twice. If you’re going to make a big chicken and vegetable soup for lunch on Monday, you stick it in the refrigerator and it’s also for Wednesday’s dinner.” – Curtis Stone

Fitness

Buy-In

Clean, 3-3-3-2-2-2-1-1-1

WOD

EMOM for 15:00
Alternate the following 3 exercises throughout:
7 Cleans @ 65% of the 1RM you found today
14 Ring dips
21 Sit-ups/t2b

*Your score is how many rounds you are able to complete in the time limit. Once the minute is up move to the next exercise.

Cash Out

80 Double unders record time
50 Pull-ups record time

Competitor

MisFit #503


Thursday 9/18/14

Always laugh when you can. It is cheap medicine.” – Lord Byron

Fitness

Buy-In

1:00 Row – record calories
0:45 Pull-ups – record reps
0:30 Back squat – record reps
0:15 Shoulder to overhead – record reps

*Work at a comfortable but consistent pace.

Lurong WOD 1

AMRAP in 13:00
4:00 Max Calorie Row
1:00 Rest
3:00 Chest to Bar Pull Ups
1:00 Rest
2:00 Back Squats
1:00 Rest
1:00 Shoulder to Overhead

*The athlete’s score is the total number of reps completed. Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

Cash Out

Mobility: hips, back


Check out some of our videos:
Loading...

© 2008 Colorado Springs Crossfit - Login - Powered by WordPress