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      4735 Town Center Dr., Unit A Colorado Springs, CO 80915
      Phone: (719) 330-3583
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      Updated daily, the CrossFit Journal is a multimedia fitness encyclopedia that can help you improve your performance as an athlete or trainer.

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  • Archives

Friday 10/31/14

Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing.”
― August Wilson

It’s Halloween. Make sure you dress up today!

Fitness

Buy In

Ultimate Frisbee

WOD

“Elizabeth”
21-15-9
Clean, 135/95
Ring Dips

Rest 5:00

“Annie”
50-40-30-20-10 reps of:
Double unders
Sit-ups

Cash Out

Practice Wall ball 2-for-1′s

Competitor

MisFit #533


Thursday 10/30/14

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy

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 8

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


Wednesday 10/29/14

Never mistake activity for achievement.” – John Wooden

Fitness

Buy-In

3 Rounds (as a team)
1:00 Plank with 45/35#
1:00 Double unders or single unders

WOD

Overhead Squat, 3RM
Split Jerk, 1RM
Snatch, 1RM

Cash Out

21-15-9 reps for time of:
Toes-to-bars
Snatch @ 50% of your 1RM

Competitor

MisFit #532


Tuesday 10/28/14

A baby is God’s opinion that life should go on.” – Carl Sandburg

It’s Tabata Tuesday! Are you ready? This Friday will be a dress up for Halloween day at the gym. Rx’d only if you dress up. Prize for the best costume!

Fitness

Buy-In

1a) 3×5 High hang squat snatch (barbell)
1b) 3×2-2-2 Unbroken Strict-kipping-butterfly pull-ups

WOD

2:00 Row for calories
then…
Tabata (low score)
Front squat (from rack) 115/75, 75/55, 45/35
Abmat Sit-ups
Push Press, 115/75, 75/55, 45/35
then…
1:00 Box jumps, 24/20″

Cash Out

Mobility: low back, wrists, calves

Competitor

MisFit #531


Monday 10/27/14

The worst thing that happens to you may be the best thing for you if you don’t let it get the best of you.” – Will Rogers

Fitness

Buy-In

3 Slow Rounds
5 Box jumps at 80% of the height of your max
10 Toes-to-bar (unbroken)

WOD

5 RFT:
Run 400 meters
30 Double unders, 90 single unders
30 Deadlits, 155/105, 115/75, 75/55

Cash Out

5×3 Snatch Balance (work on speed, and stability at the bottom)

Competitor

MisFit #530


Sunday 10/26/14

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

Reminder: Today we will be meeting at the park (Banning Lewis Ranch) at 1:00 pm for some Ultimate Football if you are interested. Or, you can come to the gym for out regularly scheduled class at 1:00 pm. You can use the class as a make-up workout or an Olympic Weightlifting workout. Give me a call if you need directions to the park or if you have any questions. Have a great Sunday!


Saturday 10/25/14

High expectations are the key to everything.” – Sam Walton

Crossfit Kids today @ 8am
Team WOD today @ 9am
Ultimate Football tomorrow @ 1pm (Banning Lewis Ranch)

Fitness

Buy-In

For time:
200m Tire Roll with Big Mama
*In the pairs you will be going with for the team wod.

WOD
Team workout (pairs)
For time:
500m Run
25 GHD ball passes
25 Overhead squats, 140/95
25 Wall ball, alternating partners

Cash Out
100 yard Sled push/pull
*One partner pushes the other on the sled then pulls the partner. After the first partner is done with pushing and pulling, the other partner goes.


Friday 10/24/14

It’s not what you look at that matters, it’s what you see.” – Henry David Thoreau

Fitness

Buy-In
EMOM for 5:00
20 Double Unders
5 Burpees

WOD

For time:
Run 1 mile
10 Stone Cleans, 145/95, 95/70, 50/40
Run 1 mile
10 Rope climbs, 15ft, 30 Pulls-to-standing

Cash Out

Practice pistols and muscle ups.

Competitor

MisFit #528


Thursday 10/22/14

Emancipate yourselves from mental slavery, none but ourselves can free our minds!” – Bob Marley

Buy-In

Row 500m
Time one round of the challenge workout at the level you will be doing.

WOD

Lurong Challenge WOD 7

AMRAP 7:00
6 Hand Stand Push Ups, HR Push-ups, knee hr push-up
8 American KB Swings, 70/55, 55/35, 35/18
12 Sumo Deadlift HP, 70/55, 55/35, 35/18

Cash Out

Practice Tire Flips


Wednesday 10/22/14

The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.” – Thomas Paine

Fitness

Buy-In

1a) 3×15 foot Rope climb
1b) 3×20 foot Handstand Walk

WOD

“Crossfit Total 2″

Clean, 1RM
Bench Press, 1RM
Overhead Squat, 1RM

Combine the total weight lifted for score.

Cash Out

1a) 3x400m Run
1b) 3×3 Muscle ups, pull-ups + dips

Competitor

MisFit #527


Tuesday 10/21/14

If you can dream it, you can do it.” – Walt Disney

Congratulations to Susan for getting her first two muscle ups!

Fitness

Buy-In

Deadlift 5-5-5-5-5 (use moderate weight and practice perfect mechanics)

WOD

Half Double Tabata (Total Score)
Chest-to-bar Pull-ups, chin over bar, band pull-ups
Sandbag Stick Jumps, 50/30, 30/20, no weight
One-arm Kettlebell Snatch, 55/35, 35/25, 25/15

Cash Out

Press 3-3-3-2-2-1

Competitor

MisFit #526


Monday 10/20/14

It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or by demons, heaven or hell.” – Buddha

Congratulations to Patsy for her second place finish at the Front Range Crossfit Weightlifting competition yesterday. Patsy went 5 for 6 on the day and made all of her clean & jerk attempts. Great job!

Fitness

Buy-In

3 Slow Rounds
3 Clean & jerks (use a warm-up weight for this one)
3 Bar Muscle ups, Band bar muscle ups
30 Double unders, 90 single unders

WOD

“Kelly”
Five rounds for time:
Run 400 meters
30 Box jump, 24/20,
30 Wall ball shots, 20/14, 14/10, 10/6

Cash Out

Mobility: chest/shoulders, adductors

Competitor

MisFit #525


Sunday 10/19/14

Rest Day, make-up day or Olympic Weightlifting


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