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      4680 Edison Road, Unit D Colorado Springs, CO 80915
      Phone: (719) 330-3583
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  • Archives

Friday 5/18/12

“The only discipline that lasts is self-discipline.”
- Bum Phillips

WOD

“Manion”

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post time to workout log.


Thursday 5/17/12

“If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz

WOD

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to workout log.


Wednesday 5/16/12

Let the gentle bush dig its root deep and spread upward to split the boulder.”
Carl Sandburg

WOD

“J.J.”

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Post time to workout log.


Tuesday 5/15/12

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

WOD
Bench press 3-3-3-3-3 reps.

Post loads to workout log.


Monday 5/14/12

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” — Norman Vincent Peale

WOD

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total muscle-ups and total clean and jerks to your workout log.


Sunday 5/13/12

If the world was perfect, it wouldn’t be.” — Yogi Berra

Happy Mother’s Day

Rest Day


Saturday 5/12/12

If you don’t know where you are going, you might wind up someplace else.” —
Yogi Berra

WOD

For time:
2000m Row
50 Pistols, alternating legs
30 Hang cleans, 225/135#

Team WOD

Each member of a four person team must to the following for time:
1000m Row
25 Pistols, alternating legs
15 Hang cleans, 225/135#


Friday 5/11/12

Never be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life; define yourself.”
Harvey Fierstein

WOD
Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to workout log.


Thursday 5/10/12

I hear and I forget. I see and I remember. I do and I understand.” — Confucius

WOD

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up.
Post rounds completed to your workout log.


Wednesday 5/9/12

Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken.
Frank Herbert

WOD

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Post time to workout log.


Tuesday 5/8/12

“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.”
- Knute Rockne

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to workout log.


Monday 5/7/12

All things are difficult before they are easy.
Thomas Fuller

WOD

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Jessica Rodriguez 17:13, Alex Cento 18:45. Post time to workout log.


Sunday 5/6/12

He that will not apply new remedies must expect new evils; for time is the greatest innovator.
Francis Bacon

Rest Day! Get out and go watch the Crossfit Regionals in Castlerock!


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