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  • Archives

Saturday 11/22/14

WELCOME TO THE 2014 PILGRIM WARS!!

HERE IS THE LEADERBOARD FOR TODAYS EVENT


Friday 11/21/14

Progress is impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw

Buy-In

20 Snatches
20 KB Swings
20 Pistols
20 Chest-to-bar pull-ups

WOD

Event 2
AMRAP in 12:00
30 Toes-to-bar (Elite), Knees-to-90 (Rx’d)
30 Burpee Box Jumps, 30/24” (Elite), 24/20” (Rx’d)
30 Calorie Row
30 Back Squats, 185/125# (Elite), 115/75# (Rx’d)

Cash Out

400m Run


Thursday 11/20/14

Beware the barrenness of a busy life.” – Socrates

Buy-In

Floater WOD of the Pilgrim Wars
For time:
200m Farmer’s Carry with 70/55# Kettlebell (Elite) 55/35# (Rx’d)

WOD

3 Rounds for time:
30 Double Unders (Elite), 90 Single Unders (Rx’d)
20 Wall Ball, 20/14# to a 10ft target (Elite), 14/10# to a 10/9ft target (Rx’d)
10 Ground to Overhead, 155/105# (Elite), 115/75# (Rx’d)
Time Cap 8:00

Cash Out

Work on your weaknesses


Wednesday 11/19/14

Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.
Lao Tzu

Fitness

Buy-In
3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
*The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

WOD
4 RFT (Rounds For Time):
Run 400m Row 500m
20 Ring Dips 20 Bar Dips 20 Band Bar Dips
15 T2B 15 Knees-to-90 15 Abmat Sit-ups

Rest 1:1

Cash Out
1a) 3X8 Pause Front Squats – (STRICT :03 pause at rock bottom), rest 2:00
1b) 3X8 Clean Grip BN Push Press, or Kettlebell Push Press/Jerk (one-arm or two-arms) – rest 2:00


Tuesday 11/18/14

Procrastination is the art of keeping up with yesterday.” – Don Marquis

Fitness

Buy-In

1a) 3 x 60 double unders
1b) 3 x 10 alternating pistols

WOD

Inverse Tabata wall ball, 30/20#
Inverse Tabata box jumps, 30/24″
Inverse Tabata deadlift, 225/150#

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises. Post total number of reps for each exercise to comments.

Cash Out

20 Handstand push-ups
10 Muscle ups

Competitor

MisFit #546


Monday 11/17/14

Either I will find a way, or I will make one.” – Philip Sidney

Fitness

Buy-In

In pairs:
30 Slam Ball Twisters
20 Alternating Kettlebell Snatches (alternate every rep)
20 Front Rack lunges (alternate every 5 reps)
30 Pull-ups (alternate every 5 reps: non-working partner hangs from pull-up bar)

WOD

For time with your partner:
Row 2000m (alternating every 250m)
80 Shoulder to overhead (alternating every 10 reps)
80 Pull-ups (alternating every 10 reps)
80 Overhead Squats (alternating every 10 reps)
80 Partner Med Ball Sit-ups
80 Back Extensions (alternating every 10 reps)

Cash Out

Practice your weaknesses (especially those exercises that could possibly be in the Pilgrim Wars)

Competitor

MisFit #545


Sunday 11/16/14

The only rock I know that stays steady, the only institution I know that works, is the family.” – Lee Iacocca

Rest Day, or make-up or Olympic lifting

Get ready for a great week leading up to the Pilgrim Wars! Let’s have a fun week.


Saturday 11/15/14

Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” – Bruce Lee

Fitness

Buy-In

Team 200m Sled push/pull with partners

WOD

In teams of four complete for time:
50 Double unders (each teammate)
75 Front squats, 95/65 (switch as needed, but the bar cannot touch the ground)
100 Toes-to-bar (non-working partners will be holding a dip support)
125 Push presses, 95/65 (non-working partners will be holding a plank)

Cash Out

1:00 Plank with 45/35# weight plate
25 Partner clapping push-ups
3 Pull-up laps around pull-up bars
400m Indian Run


Friday 11/14/14

A smart man makes a mistake, learns from it, and never makes that mistake again. But a wise man finds a smart man and learns from him how to avoid the mistake altogether.” – Roy H. Williams

Fitness

Buy-In

7×1 High Hang Snatch AHAP
*This is a full snatch and the goal is to climb each set. You are to get as heavy as possible without a breakdown in technique. Once your are set in the high hang there is NO re-dip before hip extension.

WOD

4 RFT
50 Double Unders, 150 Single Unders
15 KB Swings 70/53, 55/35, 35/25
5 Muscle Ups, 5 Jumping Muscle Ups, 10 Pull-ups + 10 Dips

Cash Out

For Time:
30 Push Ups
30 Ring Dips
Rest :90
20 Push Ups
20 Ring Dips
Rest :90
10 Push Ups
10 Ring Dips
*Be SUPER strict on your push ups as to make the ring dips more difficult. The push ups are chest to deck, not hand-release.

Competitor

MisFit #543


Thursday 11/13/14

It is not how much we have, but how much we enjoy, that makes happiness.” – Charles Spurgeon

Fitness

Buy-In

5 Sets of the following complex AHAP
1 Clean
1 Front Squat
1 Jerk
1 Hang Clean
1 Front Squat
1 Jerk
The cleans can be power or squat and the jerks can push or split. This complex is meant to be done without dropping the bar, re-gripping in the hang or the front rack is acceptable.

WOD

AMRAP 20:00
Row 500m, or Run 400m
15 C2B Pull-Ups
5 Power Cleans 185/115

Cash Out

4 Rounds
10 Overhead Squats AHAP
then
Handstand Push-Ups
Rest 2:00
Pick an amount of handstand push-ups you can hit each set unbroken.


Wednesday 11/12/14

Bad things do happen; how I respond to them defines my character and the quality of my life. I can choose to sit in perpetual sadness, immobilized by the gravity of my loss, or I can choose to rise from the pain and treasure the most precious gift I have – life itself.” – Walter Anderson

Fitness

Buy-In

High Hang Squat Clean 7×1 AHAP
*Remember, once the bar is in the high hang/power position, there is no re-dip. Work up to seven heavy singles. Try to climb each set.

WOD

3 RFT
12 Deadlifts 255/165
12 Toes to Bar
12 Calories on the Rower

Cash Out

6 Rounds
50 Double Unders
then
Muscle-Ups
Rest 2:00
Pick an amount of muscle-ups you can hit each set unbroken.

Competitor

MisFit #542


Tuesday 11/11/14

We’re born alone, we live alone, we die alone. Only through our love and friendship can we create the illusion for the moment that we’re not alone.” – Orson Welles

Fitness

Buy-In

5 Rounds
5 Strict Press
3 Push Press
1 Push Jerk
*The 5 strict presses are at 70% of your 1RM, rack the bar add 30% for 3 push presses, rack the bar and add the final 30% for the 1 Push Jerk. Rest as needed.

WOD

For the first 3:00 complete:
2 Rounds
10 DB Thrusters, 40/25, 25/15, 20/14# wall ball
10 Parellette pass throughs

Between 3:00 and 6:00 complete:
2 Rounds
12 DB Thrusters, 40/25, 25/15, 20/14# wall ball
12 Parellette pass throughs

Continue adding 2 reps per exercise and 3:00 if you are successful

Cash Out

3 Slow Rounds
3 Bar Muscle-Ups, banded bar muscle ups, pull-ups + dips
6 KB Clean 35/25, 25/15
9 Bulgarian bag twisters

Competitor

MisFit #541


Monday 11/10/14

The most important thing is to enjoy your life – to be happy – it’s all that matters.” – Audrey Hepburn

Today is the last day to input your results for the Lurong Challenge. I wanted to take the time to say thank you and congratulations on all your hard work. Your results from the redone workouts are a testament to your efforts. Incredible improvement!! Let’s keep the ball rolling and continue with the improvements by sticking with a good nutrition plan and consistent workouts. Just get to the gym and you will see it happen. Great job everyone.

Fitness

Buy-In
Back Squat 5×5 at or above 70% of 1RM
*Climb each set, but do not miss.

WOD

5 RFT
Row 500m
12 HSPU, 2 abmat HSPU, DB STO 30/20
6 Power Snatches 135/95, 95/65, 45/35

Cash Out

Six Rounds
10 Alternating DB Snatches 50/35
then
Toes to Bar
Rest :90
Pick for each set. If last week went well, add 1 rep per round and try to stick to it.

Competitor

MisFit #540


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