• Shane's Gym

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

Friday 7/11/14

If you know the enemy and know yourself you need not fear the results of a hundred battles.” – Sun Tzu

Strength

Weighted dips 3-3-3-3-3

WOD

10 Tire flips, 200/150#
20 Hand release push-ups
30 Wall ball shots, 20/14#
40 ABMAT sit-ups
50 Meter farmer’s carry, 70/55#
40 Second weighted plank, 45/25#
30 Double unders
20 Dumbbell thrusters, 40/25#
10 Pull-ups

Endurance

Row 1000m

MisFit #453


Thursday 7/10/12

Open Gym

Come in with a plan for the day. Your plan should have a warm up, some skill work and a WOD. You may choose any WOD you wish, but have a reason for doing it. If you are new or just not sure what to do, make sure you get with the coach and organize your workout. This is a good day to focus on specific areas you need to work on. You may use it as a make-up day as well.

Possible WODs

Tabata squats, tabata push-ups
*Eight intervals of: 20 seconds of work, 10 seconds of rest at each exercise. Your score is the lowest number of squats you are able to perform in any one round + the lowest number of push-ups you are able to perform in any one round.

                     

Run or Row 1 mile (1600m), 10 burpees every minute

                     

Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps
*Record your 1rm muscle clean, your 3rm power clean, and your 5rm clean.

MisFit – Rest Day


Wednesday 7/9/14

It is the working man who is the happy man. It is the idle man who is the miserable man.” – Benjamin Franklin

Endurance/Skill

3 x 90 second intervals of:
3 Hang Power Snatches
7 Ring-Dips

-For Power Snatches, pause and hold bar at knee level, with shoulders in front of the bar for 2 seconds, then continue the movement to finish the exercise.

Strength

Bench Press, 7×3

WOD

3rft
10 Burpees
20 KBS
300m Row

MisFit #452


Tuesday 7/8/14

Don’t find fault, find a remedy.” – Henry Ford

Strength/Skill

3rft
5 Turkish Get-ups
10 Axle Bar Front Lunges

WOD

10-9-8-7-6-5-4-3-2-1
Bar Muscle-ups
OHS

Endurance

4x400m Run
1 min rest in between laps.
Record fastest lap time.

MisFit #451


Monday 7/7/14

I have many years to get better and better, and that has to be my ambition. The day you think there is no improvements to be made is a sad one for any player.” – Lionel Messi

Strength/Skill

EMOM for 8:00 – 3 Pause Deficit Deadlift + 4 Handstand Push-ups
For each deadlift pause for a 2 count at knee level then continue to the top. Warm up to get to a weight you know you can hit for 8 sets easily with sound mechanics. If you cannot do handstand push-ups, sub abmat handstand push-ups, handstand holds, bridged handstand push-ups, or dumbbell presses.

WOD

Test:
3 x Max Effort Pull-ups, rest 2:00 between sets

then…

3 Rounds for reps:
2:00 Work
200m Sandbag Run, 50/30#
Max Effort Box Jumps, 24/20″
Rest 1:00

Endurance

Row 2500m at a no greater than 28 strokes per minute. Choose your own damper setting. Concentrate on solid powerful pulls.

MisFit #450


Saturday 7/5/14

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

Thanks to everyone for your thoughts, prayers, and support over the last several days. It’s great to have such wonderful people around and an amazing crossfit family & friends. Shane was released from the hospital this morning and is doing really well. Please, everyone…do me a favor! If you see Shane pushing to hard at the gym and not taking it easy…tie him to the chair with a jump rope;) I appreciate it. ~Chanda

Team WOD & Open Gym


Friday 7/4/14

Happy 4th of July everyone! We hope you have a wonderful holiday! Be safe!

Just a reminder, we will have normal class hours Saturday and Sunday. See you in there!


Thursday 7/3/14

If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.”
Pat Riley

We want to wish everyone a happy and safe 4th of July!!! We will be closed on the 4th and back to normal hours Saturday the 5th. Hope to see you in here this weekend! Remember, we need lots of prayers for Shane. I will do my best to keep you all posted on things. Thank you for all your support, prayers, and well-wishes. It’s great to have you all as a part of Team CSCF!!! ~Chanda


Wednesday 7/2/14

If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.” – Pat Riley

Hey CSCF family,
We could use lots of prayers and well-wishes for Shane today. After spending the night in the ER he was transferred to Memorial Hospital (by the Training Center). Please keep him in your thoughts and be patient if there are any hiccups in the normal schedule/hours over the next week. Thank you. ~Chanda

Endurance

Row: Repeat 100m, recover :30s until form/pace deteriorates

WOD

5 rounds
Handstand Pushups 30 seconds
Rest 1:30
*if you cannot do Handstand pushups do wall climbs. If you are close to doing handstand pushups use abmats. Keep your abs tight and be active with your shoulders.

Strength

Axle Bar Deadlift, 5×3


Tuesday 7/1/14

Most folks are as happy as they make up their minds to be.” – Abraham Lincoln

Endurance/Skill

Alternating Tabata
Pull-ups
Double Unders
*1st interval pull-ups, 2nd interval double unders, 3rd interval pull-ups, etc.

WOD

3 Rounds for time:
30 calorie Row
20 Toes-to-bar
10 Power snatches

Strength

5×5 Push Press from the rack

MisFit #446


Monday 6/30/14

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

A couple things for today. First, make sure you register for the Master’s competition today if you plan to compete. The age groups start at 35. Click here to find out more information. It will sell out fast so stalk the website tomorrow to get registered. The competition is on Sept 20 and 21st.

Congratulations to Natalie, Lexy and Susan for their impressive performances in the Lone Ranger crossfit competition this past weekend. Lexy won her division in a landslide. Susan also won her division in the masters category. Natalie was 5th in her first competition. She was a few puzzle pieces short of making the finals. Awesome job everyone!

Strength

Banded Kettlebell Front Squats, 5×5

WOD

5-4-3-2-1 reps of:
Muscle ups
Front Squats (heavy from the floor)

Endurance

Run, Row or Double Unders
90 seconds on; 60 seconds off (until form/pace deteriorates)

MisFit #445


Saturday 6/28/14

Come show your support for our Lone Ranger competitors today at CF719! Good luck Susan, Natalie, and Lexi! Afterwards we will be BBQ-ing at Susan’s house.


Friday 6/27/14

In football as in watchmaking, talent and elegance mean nothing without rigour and precision.” – Lionel Messi

Fitness

Strength

Overhead Squats 5-5-3-3-3-1-1-1
*From the rack. Keep the core tight, shoulders active with armpits forward, and keep the weight over the heels.

WOD

10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats
Run 200m
*Weight must start at the ground. A full squat snatch is good for your first rep. Follow each set of overhead squats with a 200 meter run. Use 60% of your 1rm from above for your overhead squat.

Endurance

10x250m Row
*Start with a damper setting of 1 then increase the setting to 2 the next round, 3 on the third round, 4 on the fourth round, etc. Rest 30 seconds between intervals. Use the rower settings to get exact.

Performance

MisFit #443


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