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      3875 Vicksburg Terrace
      Colorado Springs, CO 80917
      Phone: (719) 330-3583
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  • Archives

Friday 5/27/16

You’re only given a little spark of madness. You mustn’t lose it.” – Robin Williams

Buy-in

Warm-up

Row 750m
15 pull-ups
20 sumo deadlift high pulls

WOD

Push jerk 1-1-1-1-1-1-1 reps

Post loads to Zen Planner. CrossFit 160428

Cash out

Practice swimming if you can.


Thursday 5/26/16

We don’t stop going to school when we graduate.” – Carol Burnett

Buy-in

Warm-up

2 rounds
250m row
15 good mornings
30 single or double unders

WOD

21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
185-lb. deadlifts

Post time to Zen Planner. CrossFit 160427

Cash out

10:00 to practice push jerks.


Wednesday 5/24/16

A real friend is one who walks in when the rest of the world walks out.” – Walter Winchell

Buy-in

Warm-up

15 deadlifts
30 second l-sit hold
15 hip extensions
15 band pull-aparts
15 pull-ups
30 second total band hip flexor stretch
Bar quad rollout
Butterfly stretch

WOD

Tommy V

For time:
115-lb. thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents

Post time to Zen Planner. CrossFit 160426

Cash out

10:00 to practice triple unders or double unders, deadlifts, and GHD sit-ups


Tuesday 5/24/16

I praise loudly. I blame softly.” – Catherine the Great

Buy-in

Warm-up

2-3 rounds
50 double or single under
10 pull-ups
15 hip extensions

WOD

4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round to Zen Planner. CrossFit 160424

Cash out

10:00 to practice thrusters and row climbs.


Monday 5/23/16

There is no substitute for hard work.” – Thomas A. Edison

Buy-in

Warm-up

2-3 rounds
500m row, or 400m run
10 wall ball
10 toes-to-bar
20 second hold band stretch, each side

WOD

Shoulder press 3-3-3-3-3-3-3 reps

Post loads to Zen Planner. CrossFit 160423

Cash out

10:00 to practice rowing, wall ball, and med ball cleans.


Sunday 5/22/16

Rest day.


Saturday 5/21/16

Rest day.


Friday 5/20/16

You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You’re on your own, and you know what you know. And you are the guy who’ll decide where to go.” – Dr. Seuss

Buy-in

Warm-up

1-3 rounds
250m row
5 c2b pull-ups w/hold
5 hang power cleans
20 double or single unders

WOD

Masters Qualifier Event 3

Complete as many rounds as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
155-lb. hang power cleans, 5 reps

Post rounds completed to zen planner. CrossFit 160422

Cash out

10:00 to practice barbell presses


Thursday 5/19/16

As long as we are persistence in our pursuit of our deepest destiny, we will continue to grow. We cannot choose the day or time when we will fully bloom. It happens in its own time.” – Denis Waitley

Buy-in

Warm-up

1-3 rounds
50 double or single unders
10 overhead squats
30 sec hold buddha squat

WOD

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able. Post number of minutes completed to zen planner. CrossFit 160420

Cash out

10:00 to practice double unders, chest-to-bar pull-ups and hang power cleans


Wednesday 5/18/16

Don’t dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer.” – Denis Waitley

Buy-in

Warm-up

1-3 rounds
5 slam ball
10 GHD situps
15 steps overhead walking lunge

WOD

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it. Post time to zen planner. CrossFit 160419

Cash out

10:00 to practice thrusters


Tuesday 5/17/16

Be still and cool in thine own mind and spirit.” – George Fox

Buy-in

Warm-up

500m row
20 med ball rotations
Buddha squat 3 x 15 sec hold
15 pvc pass throughs
Butterfly stretch

WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.Post loads to zen planner. CrossFit 160518

Cash out

10:00 to practice running technique and the closest version of burpee bar muscle ups you can perform.


Monday 5/16/16

Learning never exhausts the mind.” – Leonardo da Vinci

Buy-in

Warm-up

1-3 rounds
Row 250m
3 wall climbs
9 good mornings

WOD

Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions

Post rounds completed to zen planner. CrossFit 160416

Cash out

10:00 to practice overhead squat, back squat and front squat technique


Sunday 5/15/16

Rest day


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