• Shane's Gym

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

Tuesday 9/2/14

Sister is probably the most competitive relationship within the family, but once the sisters are grown, it becomes the strongest relationship.” – Margaret Mead

Fitness

Buy-In

Deadlift 5×5

WOD

For time:
Row 2000m
200 Double unders
Run 2 miles

*If needed, scale the distance.

Cash out

Mobility: hip flexors, calves, low back

Competitor

MisFit #491


Monday 9/1/14

It is not in the stars to hold our destiny but in ourselves.” – William Shakespeare

“The Don”

For Time (in pairs):
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

*This workout will be done in pairs. Only one person working at a time. The exercises must be completed in order. The reps are the total reps to be done for the pair.


Sunday 8/31/14

The mind is everything. What you think you become.” – Buddha

Buy-In

5×3 Low hang clean (10:00)

WOD

EMOM (Every Minute On the Minute) for 8:00
5 DB Squats
5 Burpees

Cash Out

Row for 4×2:00 rest 30 seconds between intervals


Saturday 8/30/14

If you want to see the true measure of a man, watch how he treats his inferiors, not his equals.” – J. K. Rowling

Team WOD

200m Run (each)
50 Power cleans
40 Toes-to-bar
30 Burpee box jump overs
20 Pull-ups
10 KB Swings (each)
400m Sled push/pull w/100#
2 Rope climbs each

*One partner does the exercise while the other holds a kettlebell (female 35#, male 55#).


Friday 9/29/14

On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow.” – Friedrich Nietzsche

Game Day Warm-up

Fitness

Buy-In

25 Hanging hip touches, alternating arms
25 Barbell good mornings

WOD

“Nancy”
5 RFT
Run 400m
15 Overhead squats, 95/65#

Cashout

Mobility: quads, hip flexors, wrists

Competitor

MisFit #488


Thursday 8/28/14

When you are content to be simply yourself and don’t compare or compete, everybody will respect you.” – Lao Tzu

Fitness

Buy-In

20 T-push-ups
50 Double unders

WOD

5:00 Row for calories
4:00 Pull-ups
3:00 Shoulder-to-overhead
2:00 Abmat sit-ups/t2b
1:00 Burpees

Cashout

Run 800m
*Walk 10 steps after the first 400m. Run at a comfortable pace.


Wednesday 8/27/14

Our greatest glory is not in never falling, but in rising every time we fall.” – Confucius

Fitness

Buy-In

Long jump max distance (10:00)

WOD

3RFT
100 Double unders
20 Squat snatches, 95/65#

Cashout

3x200m Sprints

Competitor

MisFit #487


Tuesday 8/26/14

No matter what people tell you, words and ideas can change the world.” – Robin Williams

Fitness

Buy-In

Mobility: hip flexor, adductor, calf

WOD

Tabata (8 intervals/exercise – 20 sec work / 10 sec rest)
Wall ball, 20/14#, 10 ft
Toes-to-bar
Row for calories

Cash Out

5 x Max effort bodyweight Back Squat

Competitor

MisFit #486


Monday 8/25/14

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas A. Edison

Fitness

Weightlifting/Gymnastics

1a) 3×3 Push jerk
1b) 3×3 Pullovers

WOD

21-15-9 reps of:
Parallette pass throughs
Ring rows
Ring push-ups

Endurance

Row 3×2:00 intevals
Rest 1:00 between intervals

Competitor

MisFit #485


Sunday 8/24/14

Weightlifting


Saturday 8/23/14

Team WOD


Friday 8/22/14

They always say time changes things, but you actually have to change them yourself.” – Andy Warhol

Strength

Front squat, 5×10
OHS, 3×10

WOD

3 RFReps:
With a 5:00 clock:
Row 1000m
Complete as many reps as possible of double-unders
Rest 3:00 between rounds


Thursday 8/21/14

Smile in the mirror. Do that every morning and you’ll start to see a big difference in your life.” – Yoko Ono

WOD

“Karen””
150 wall balls for time

Endurance

1 mile run test


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