• Shane's Gym

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

      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

Tuesday 7/26/16

Being a father has been, without a doubt, my greatest source of achievement, pride and inspiration. Fatherhood has taught me about unconditional love, reinforced the importance of giving back and taught me how to be a better person.” – Naveen Jain

Buy-in

Warm-up

1-3 rounds
10 slam balls
10 steps overhead walking lunge with weight plate
10 russian twists with same weight plate
10 pull-ups
10 snatch balances

WOD

5 rounds of:
2 minutes of triple-unders
1 minute of handstand walking
Rest 2 minutes

Post reps completed and distance walked for each interval to Zen Planner. CrossFit 160623

L2 – double-unders, wall climbs (nose & toes to the wall)
L1 – single-unders, 25 / 15-lb. alternating dumbbell press

Cash out

Clean (clear knees, upright torso, fast elbow turnover)
Jerk (shallow dip & drive, look up / look down, shoulder in ear)

Junior 201kg clean & jerk


Monday 7/25/16

Come on, come on! And there’ll be no turning back! You were only killing time and it can kill you right back. Come on, come on! It’s time to burn up the fuse. You got nothing to do and even less to lose. Jim Steinman

Buy-in

Warm-up

Tabata row to warm up
Snatch warm up
Ring row + transition
Toes-to-bar

WOD

Back squat 3-3-3-3-3 reps

Post loads to Zen Planner. CrossFit 160622

Cash out

Jump rope (singles, doubles & triples)
Handstands (tight belly, shrugged shoulders)


Sunday 7/24/16

It is a wise father that knows his own child. William Shakespeare

Rest day. Relax and watch the CrossFit Games today.

Millennials May Be Losing Their Grip,” NPR.


Saturday 7/23/16

The function of education is to teach one to think intensively and to think critically. Intelligence plus character – that is the goal of true education. Martin Luther King, Jr.

Rest day, or make-up day.

High cholesterol ‘does not cause heart disease’ new research finds, so treating with statins a ‘waste of time’,” The Telegraph.

Post thoughts to Facebook.


Friday 7/22/16

We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.” – Plato

Buy-in

Warm-up

Run 400m
Snatch warm-up
Airbike 800m

WOD

4 rounds for time of:
135 / 95-lb. sumo deadlift high pulls, 20 reps
30 GHD sit-ups

Post time to Zen Planner. CrossFit 160621

L2 – 95 / 65-lb. sdhp, ghdsu to parallel
L1 – 45 / 35-lb. sdhp, abmat sit-ups

Cash out

Practice overhead squats (pull back – tilt pelvis – squat)


Thursday 7/21/16

Take chances, make mistakes. That’s how you grow. Pain nourishes your courage. You have to fail in order to practice being brave.” – Mary Tyler Moore

Buy-in

Warm-up

Airbike
Clean & Jerk warm-up
Ab rollouts
Kipping pull-ups

WOD

Mary XXX
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups

Post reps completed to Zen Planner. CrossFit 160619

L2 – two abmat hspu, single-leg squat touchdown, green band pull-ups
L1 – dumbbell shoulders press 25 / 15 lb., bench single-leg squats, black band pull-ups

Cash out

Sumo deadlifts high pull 5×3 increase weight (close, fast, balanced)
GHD sit-ups


Wednesday 7/20/16

There’s always ways of motivating yourself to higher levels. Write about it, dream about it. But after that, turn it into action. Don’t just dream. Dan Gable

Buy-in

Warm-up

Airdyne
Foam roll, ball smashes or other mobility
Overhead squat to snatch balance to high hang squat snatch
Pull-ups
Dips

WOD

Inverse Tabata shoulder press, 155 / 105 lb.
Inverse Tabata front squat, 245 / 165 lb.
Inverse Tabata deadlift, 365 / 245 lb.

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

L2 – press 105 / 70 lb., front squat 165 / 110 lb., deadlift 245 / 165 lb.
L1 – press 75 / 50 lb., front squat 125 / 85 lb., deadlift 185 / 125 lb.

Post total number of reps for each exercise to Zen Planner. CrossFit 160618

Cash out

Single leg squats (tilt pelvis, track knee)
Handstand push-ups (create triangle, tight midsection)


Tuesday 7/19/16

To succeed, you need to find something to hold on to, something to motivate you, something to inspire you.” – Tony Dorsett

Buy-in

Warm-up

Pick a wattage (100, 200, or 300) and row for 2 to 3 minutes
20 clean-grip high pull (warm-up with bar then increase weight)
8 wall ball shots
8 box jumps

WOD

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball

L2 – 20 / 15” box, 14 / 10-lb. wall ball
L1 – 15 / 12” box, 10 / 6-lb. wall ball

Time cap 40:00. Post time to Zen Planner. CrossFit 160617

Cash out

Shoulder press (tight belly, shrug, reach)
Front squat (elbows up, vertical torso)
Deadlift (tight back arch – do not give it up)


Monday 7/18/16

It is lamentable, that to be a good patriot one must become the enemy of the rest of mankind.” – Voltaire

Buy-in

Warm-up

75 double unders
10 pressing snatch balance
10 split jerks alternate feet
3 wall climbs
10 ring rows with false grip

WOD

J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Post time to Zen Planner. CrossFit 160615
Cash out

Running (lean, fall & pull)
Wall ball (fast extension at top)
Box jump (arm up, squeeze the glutes)


Sunday 7/17/16

You pay a certain penalty for going your own way. A lot of people think you’re nuts, and you’re not as popular with girls as you should be.” – Ray Bradbury

Rest day

Philadelphia Becomes 1st Major U.S. City To Pass A Tax On Soda,” NPR.

Post thoughts to Facebook.


Saturday 7/16/16

The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” – Confucius

Rest day, or make-up day.

The Greek Hero at the Gym,” The Wall Street Journal.


Friday 7/15/16

I look forward to a great future for America – a future in which our country will match its military strength with our moral restraint, its wealth with our wisdom, its power with our purpose.” – John F. Kennedy

Buy-in

Warm-up

Run 200m
Clean warm-up
Jerk warm-up
Russian twists
Weight plate lateral raises
Pull-ups

WOD

1775

Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 / 95-lb.
75 squats
Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.

Post rounds completed to Zen Planner. CrossFit 160614

L2 – 95 / 65-lb.
L1 – 65 / 55-lb.

Cash out

Practice: handstand push-ups (triangle, tight belly) , ring dips (shoulders over top) & push-ups (push forward with toes)


Thursday 7/14/16

Faith is taking the first step even when you don’t see the whole staircase.” – Martin Luther King, Jr.

Buy-in

Warm-up

Air Bike
Front squats
Overhead lunges
Pull-ups
Barbell presses
Hip extensions
Strict hanging knee ups

WOD

On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to Zen Planner. CrossFit 160613
Rx’d – 1:25 / 1:40
L2 – 1:40 / 1:55
L1 – 1:55 / 2:10.
The times are the starting splits for men / women. Increase by :05 for the next two intervals. Then decrease by :05 for the last two intervals.

Cash out

Practice power cleans (hit the pocket, high elbows), and squats (knees out, torso upright)


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