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  • Archives

Friday 8/22/14

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


Front squat, 5×10
OHS, 3×10


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


150 wall balls for time


1 mile run test

Wednesday 8/20/14

If money is your hope for independence you will never have it. The only real security that a man will have in this world is a reserve of knowledge, experience, and ability.” – Henry Ford


Kettlebell Press, 5×3
Kettlebell Push press, 3×2


8 RFT:
7 Box jump overs 30/24″
5 Push press 155/105#
3 Front squats 225/155# (from the rack)

MisFit #482

Tuesday 8/19/14

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

Work Capacity

3x200m Farmer’s carry. as heavy as possible.


3 RFT:
400m Run
21 Power snatches 95/75#
3 Rope climbs, 15ft
18:00 time cap


4 x :30 intervals. alternating partner Handstand push-ups

MisFit #481

Monday 8/18/14

It is impossible to live without failing at something, unless you live so cautiously that you might has well not have lived at all, in which case you have failed by default.” – J. K. Rowling


Deadlift 7×3


AMRAP in 15:00
- 10 Deadlifts 185/135#
- 12 Chest-to-bar pull-ups


Pull-up or muscle-up ladder: 1-2-3-4-5-4-3-2-1
**15 deep breathes between each rep set.

MisFit #480

Sunday 8/17/14

Old friends pass away, new friends appear. It is just like the days. An old day passes, a new day arrives. The important thing is to make it meaningful: a meaningful friend – or a meaningful day.” – Dalai Lama

Olympic Weightlifting/Strength

7×1 3-position clean (2″ off ground, knee level, power position)
7×3 Band suspended Overhead squats

*Master mechanics with consistent movement first before increasing the load. If mobility is an issue, mobilize between sets.

Saturday 8/16/18

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” – Buddha

Team WOD

AMRAP in 7:00
partner 1: max thrusters 95/65
partner 2: 5 pull-ups, 100m sandbag run, 10 HR push-ups, then switch.

10min to establish a 1RM back squat as a team.

For time:
70 wall balls @20/14
60 T2B/K2E/GHD situps
50 Tire flips
40 Pushpress 105/80 with an axel
300 double unders (150 each)
note: after each element you must run 200m with the axel one partner holding each side.

Friday 8/15/14

When I was growing up, my parents told me, ‘Finish your dinner. People in China and India are starving.’ I tell my daughters, ‘Finish your homework. People in India and China are starving for your job.’” – Thomas Friedman



Top/bottom lacrosse ball smash
Band box hip distraction
Double lacrosse ball back smash w/twist

Badminton Game

For time:
- Run 400 meters
Then, 3 rounds of:
15 Box jumps, 24/20″
15 Hang DB squat cleans, 40/25#
15 Toes-to-bar
Then, – run 400 meters

6 REFT (Rounds Each For Time):
30m Bodyweight sled drags

MisFit #477

Thursday 8/14/14

Everything that irritates us about others can lead us to an understanding of ourselves.” – Carl Jung


Barbell adductor smash
Hip reset: lying push/pull knee then med ball squeeze
Lacrosse ball forearm smash


21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip


Kettle bell clean & jerk, 4×5
Snatch grip deadlift with straps, 4×3

Wednesday 8/13/14

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger


3 Rounds with a consistant pace:
Row 500m
Rest 1:00
*This should not be a max effort. It should be around 80-90% of what you can perform.


4 RFT:
3 Rope Climbs, 15ft
10 Deadlifts 275/185#


1 attempt @ max pull-ups
1 attempt @ max Handstand walk for distance, or handstand hold, or handstand push-ups

MisFit #476

Tuesday 8/12/14

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


Front Squat, 3×5


EMOM for 20:00
odd: row 20 calories
even: 3 Handstand push-ups


Alternating tabata
Back extension, or Good mornings
Single leg squats
*Use this as a cooldown. You should not be going 100%. Pick a number that you can maintain for all 8 intervals. Use perfect mechanics with a smooth rhythym.

MisFit #476

Monday 8/11/14

Wisdom begins in wonder.” – Socrates


Band single leg flexion with external rotation
Tricep extension smash
Double lacrosse ball smash falling mountain


AMRAP in 18:00
15 KB swings, 55/35#
15 Wall balls 20/14#
Run 400 meters


Max height box jump test (8:00)

MisFit #474

Sunday 8/10/14

Always remember that you are absolutely unique. Just like everyone else.” – Margaret Mead

Weightlifting WOD

Jerk drives 3×3
Hover split jerk 3×3
Split jerk 3-3-2-1
Band suspended kettlebell back squat 3-3-3-3-3

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