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      3440 N Carefree Circle, #140
      Colorado Springs, CO 80917
      Phone: (719) 330-3583
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  • Archives

Tuesday 2/9/16

There is always some madness in love. But there is also always some reason in madness.” – Friedrich Nietzsche

Buy-in

Warm-up

1-2 rounds
10 dumbbell thrusters
20 second l-sit
30 double unders

Strength

5×1 Clean & jerk complex: squat clean + 2 front squats + 1 jerk.
*Work up to a heavy weight. Concentrate on pulling yourself under the bar in the clean

WOD

21-15-9 reps of:
Dumbbell thrusters
L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken. Post time, dumbbell load and type of pull-ups performed to zen planner.

CrossFit 160113

Cash out

Row for a combined 5:00 at a 150, 200, 250, 300 or 350 pace


Monday 2/8/16

Go for it now. The future is promised to no one.” – Wayne Dyer

Buy-in

Warm-up

Perform 3-5 rounds at each couplet
3 burpees
5 deadlifts

5 back extensions
5 pull-ups
*rest 10-15 seconds per round. stop before it becomes work.

10 Straight leg raises
10 band pull-backs
10 band shoulders raises

WOD

Lurong Challenge WOD 4: Dead Sprint
For time:
15 Deadlifts at 275/215#, 185/135#, 115/75#
5 Muscle Ups, Straight Leg Box Dips, Bent Knee Box Dips
12 Deadlifts
4 Muscle Ups
9 Deadlifts
3 Muscle Ups
6 Deadlifts
2 Muscle Ups
3 Deadlifts
1 Muscle Ups
*Time cap 6:00


Sunday 2/7/16

Rest day.


Saturday 2/6/16

Man never made any material as resilient as the human spirit.” – Bernard Williams

Buy-in

Warm-up
2 rounds
15 jumping jacks
15 push-ups
15 overhead squats
15 barbell bentover rows

Team WOD

AMRAP in pairs:
3:00 overhead squats (bottom squat hold)
1:00 rest
3:00 toes-to-bar (bar hang)
1:00 rest
3:00 sumo deadlift high pull (kettlebell hold)
1:00 rest
3:00 slamball (plank hold)

Cash out

3×1 snatch complex: high hang, mid hang, floor
3×1 clean complex: high hang, mid hang, floor + finish with split jerk


Friday 2/5/16

Nature never makes any blunders, when she makes a fool she means it.” – Archibald Alexander

Buy-in

Warm-up

1-2 rounds
3 trips on the agility ladder
10 ghd sit-ups
10 burpees
10 slam ball

Gymnastics

10:00 practice kipping pull-ups, bar muscle ups or ring muscle ups

WOD

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to zen planner.

CrossFit 160111

Cash out

Run 3x400m, or 3×50 double unders. Rest at least 1:00 between rounds


Thursday 2/4/16

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

Buy-in

Warm-up

1-2 rounds
30 double unders
10 lying hamstrings raise (each side)
5 band star stretches
5 hang squat clean / hang squat snatch

WOD

Row 10,000 meters

Post time to zen planner.

CrossFit 160110

Cash out

10:00 mobility: hip flexor, calves, chest


Wednesday 2/3/16

Lock up your libraries if you like; but there is no gate, no lock, no bolt that you can set upon the freedom of my mind.” ― Virginia Woolf

Buy-in

Warm-up

1-2 rounds
20 calorie row
10 band pull-a-parts
10 pull-ups
30 second L-sit
10 overhead squats

Strength

Kettlebell banded back squat 5×5 @ 60% of your 1RM back squat

WOD

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders

Post reps completed for each exercise, and total reps completed to zen planner.

CrossFit 160109

Cash out

10:00 to practice handstand push-ups, get-ups or shoulder lockouts.


Tuesday 2/2/16

I am not afraid of storms for I am learning how to sail my ship.” – Louisa May Alcott

Buy-in

Warm-up

1-3 rounds
3 agility ladder high knees
30 sec weighted plank
10 jerk lunges
10 bentover shoulder raises
10 box jumps

Strength

Weighted box step ups 3-3-2-2-2-1-1-1-1. Use dumbbells and a 24/20″ box.

WOD

For time:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups

Use the same load for the jerks that you used for the cleans on Thursday’s WOD with 50% of your deadlift. Post load and time to zen planner.

CrossFit 160107

Cash out

10:00 to practice YOUR most difficult version of a dip.


Monday 2/1/16

Buy-in

Warm-up
3-5 rounds of each couplet
5 box jumps
5 barbell push press

5 overhead squats
5 kipping pull-ups
*rest 10-15 seconds between rounds

5 pvc pass throughs
8 star stretches
10 lying hamstring stretches

WOD

Lurong Challenge WOD 3 – Snatch & Go
4 rounds for time:
10 toes to bar, knees to 90, sit-ups
10 snatches 135/95#, 95/65#, 65/45#

Cash out

10:00 practice on double unders. Start with toe catches.


Sunday 1/31/16

There is nothing either good or bad but thinking makes it so.” – William Shakespeare

Rest day.


Saturday 1/30/16

Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” – Buddha

WOD

For time in pairs:
15 rope climbs
1 mile run
50 dumbbell deadlifts
20 tire flips
20 stone shoulders
50 double unders
50 kettlebell swings
*you may perform these exercises in any order and both athletes can be working at once.


Friday 1/29/16

The less routine the more life.” – Amos Bronson Alcott

Buy-in

Warm-up
1-2 rounds
400m run
7 hang squat cleans
200m run
7 hang squat snatches
50 double unders
7 pull-ups

WOD

3 rounds for time of:
Row 500 meters
25 GHD sit-ups
25 hip extensions

Post time to zen planner.

CrossFit 160106

Cash out

10:00 practice inversions to a front lever


Thursday 1/28/16

To be wronged is nothing unless you continue to remember it.” – Confucius

Buy-in

Warm-up

1-2 rounds
Row 500m
10 inchworms
10 steps charlie’s angels
10 push-ups
10 pull-ups

WOD

Establish your 1-rep-max deadlift

Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.

Post your max deadlift load and times for each set of cleans to zen planner.

CrossFit 160105

Cash out

4×50 foot sled drag with medium/heavy weight


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