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

Friday 9/30/16

Good judgment comes from experience, and a lot of that comes from bad judgment.” – Will Rogers

Buy-in

Warm-up

Run 400m
Mobility:
Agility ladder 5 passes
Press warm-up
Hip extensions / Sit-ups

WOD

For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups

Post time to comments. 160825

Cash out

Run (lean, fall & pull)
Wall ball (knees out, faster at the top)
Rope climb (work the S-hook)


Thursday 9/29/16

Saving our planet, lifting people out of poverty, advancing economic growth… these are one and the same fight. We must connect the dots between climate change, water scarcity, energy shortages, global health, food security and women’s empowerment. Solutions to one problem must be solutions for all.” – Ban Ki-moon

Buy-in

Warm-up

Airbike 60 calories
Mobility: chest, low back, ankles, adductors
Snatch warm-up

WOD

Lurong Challenge Workout 3
Hang with ‘Em

Complete all Rounds (10,9,8…3,2,1)

Hang Squat Clean Thrusters at 95 / 65 lbs.
Bar Facing Burpees

16:00 time cap

Then, … (if time permits)

Deadlift 3-3-3-3-3 reps

Post loads to comments. 160824

Cash out

Box jumps (triple extension, then pull knees up)
Handstand push-ups (triangle to straight line)


Wednesday 9/28/16

Our growing softness, our increasing lack of physical fitness, is a menace to our security.” – John F. Kennedy

Buy-in

Warm-up

Jump rope 3:00
Mobility: adductors, shoulders, ankles
(Perform 3-8 reps of each exercise with as perfect mechanics as you are able)
Air squats / Lunge with sandbag
Hip extensions / Knees-to-elbows
Dips / Pull-ups

WOD

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats. 160822

Cash out

Deadlift (set back, tilt pelvis, drop to bar)


Tuesday 9/27/16

Tears come from the heart and not from the brain.” – Leonardo da Vinci

Buy-in

Warm-up

Run 400m
Mobilize: upper back, wrists, low back, ankles
(3-8 reps of reps that are as perfect as you can get them)
Front squat / hang clean
Ring rows / ring push-ups
Sit-ups / Back extensions

WOD

For time:
135 / 95-lb. squat cleans, 10 reps
50 GHD sit-ups
135 / 95-lb. squat cleans, 8 reps
40 GHD sit-ups
135 / 95-lb. squat cleans, 6 reps
30 GHD sit-ups
135 / 95-lb. squat cleans, 4 reps
20 GHD sit-ups
135 / 95-lb. squat cleans, 2 reps
10 GHD sit-ups

Post time to comments. 160821

Cash out

Pull-ups (hollow to superman)
Push-ups (hollow position)
Squats (knees out, torso up)


Monday 9/26/16

When anger rises, think of the consequences.” – Confucius

Buy-in

Warm-up

Row 500m
Mobility: shoulders, low back / hamstrings, wrists
Overhead squats / lunges
Press / Pull-ups
Hollow hold / Superman hold

WOD

For time:
30 strict muscle-ups

Post time to comments. 160820

Cash out

Squat clean (receive the bar ready to squat)
GHD sit-ups (use quads, stay hollow)


Sunday 9/25/16

No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” – Buddha

Rest Day

Senior-Care Business Booms for Franchisers,” The Wall Street Journal.

Post thoughts to comments.


Saturday 9/24/16

Three grand essentials to happiness in this life are something to do, something to love, and something to hope for. Joseph Addison

Rest Day

Rio 2016: how British athletes are challenging the Olympic tradition of junk food peddling,” Vox.

Post thoughts to comments.


Friday 9/23/16

It is a thousand times better to have common sense without education than to have education without common sense.” – Robert Green Ingersoll

Buy-in

Warm-up

Airbike
Mobilize: shoulders, ankles, low back, chest
Pull-ups
Push-ups, or presses
Overhead lunges

WOD

5 rounds, each for time, of:

Run 800 meters
Rest 3 minutes

Post time for each interval to Zen Planner. 160818

Cash out

Muscle-ups (pull to sternum, break through the glass, dip out)


Thursday 9/22/16

I am not afraid of an army of lions led by a sheep; I am afraid of an army of sheep led by a lion.” – Alexander the Great

Buy-in

Warm-up

Airbike 50 calories
Mobilize: wrists, upper back, shoulders, adductors
Clean & jerk warm-up

WOD

2016 Lurong Championship Complex

Complete at Many Reps as Possible in 8 Minutes:

(All with 185 / 125 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

Post scores to the Lurong Challenge site if you are doing the challenge.

Cash out

Run 800m


Wednesday 8/21/16

It is amazing what you can accomplish if you do not care who gets the credit. Harry S Truman

Buy-in

Warm-up

Row 1000m
Mobilize: low back, shoulders, adductors, hip flexors
Deadlift
Back tuck progressions
Presses

WOD

10 rounds for time of:

3 deadlifts
1 back tuck

Post time and loads to Zen Planner. 160817

Cash out

Run 800 meters (lean, fall & pull)


Tuesday 9/20/16

Let your mind alone, and see what happens.” – Virgil Thomson

Buy-in

Warm-up

Jump rope
Mobilize: quads, wrists, ankles
Clean & jerk warm-up
Pull-ups

WOD

21-18-15-12-9-6-3 reps for time of:
35 / 25-lb. dumbbell burpee / hang squat clean / thrusters
Pull-ups

The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

Post time to Zen Planner. 160916

Cash out

Deadlifts (set your back before you drop to the bar)
Back tuck


Monday 9/19/16

Zeal will do more than knowledge.” – William Hazlitt

Buy-in

Warm-up

Airbike 60 calories
Mobilize: shoulders, upper back, adductors, ankles
40 med ball cleans
20 hip extensions
20 toes-to-bar

WOD

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to Zen Planner. 160814

Cash out

Dumbbell burpee / hang squat clean / thrusters (keep it close)
Pull-ups (core to extremity, get high, then pull)


Sunday 9/18/16

Money doesn’t make people happy. People make people happy.” – Steve Wynn

Rest Day

An Italian lawmaker wants to make it a crime for parents to feed their kids vegan diets,” The Washington Post.

Post thoughts to comments.


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