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  • Archives

Friday 7/3/15

Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.

John Quincy Adams

Warm-up

30 Assault Bike calories
50 Weighted step-ups w/ 30/15lbs dumbbells

Buy-in: strength
Squat clean 6×2 @85% – Drop and reset each rep, split jerk final rep.

WOD: met-con

3-6-9-12-15*
Burpee to 6″ target
Thruster 115/75lbs
*Complete 30 double-udders after each round (3, 3, 30, 6, 6, 30, etc)

Cash out: interval
4 Rounds
15 Box jump-overs 24/20″
15 CTB pull-ups
3 Rope climbs
Rest 1 minute


Thursday 7/2/15

Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.” – Sam Ewing

Warm-up

A. 100 Double-unders 200 single unders
50 Chest to deck push-ups
B. Back Squat recovery – 5×6 @40-50%

Buy-in: strength

Dumbbell strict press 5×5 @5lbs heavier than week 1 – Be explosive on the way up, controlled on the way down

WOD: met-con

AMRAP 20:00 with a partner – Alternating full rounds
100m DB/KB farmers carry with 55/35# 35/25#
8 2″ deficit HSPU 1 abmat hspu db press 30/20#
8 Box jump-overs

Cash out: sled work

EMOM 10:00
40′ Sled push – Medium weight march


Wednesday 7/1/15

In dwelling, live close to the ground. In thinking, keep to the simple. In conflict, be fair and generous. In governing, don’t try to control. In work, do what you enjoy. In family life, be completely present.” – Lao Tzu

Warm-up

Row 500m
7 Rope climbs 10 pulls to standing

Buy-in: strength

Deadlift 3×1 @80-90% 4×1 @90-100+%
So much practice pulling correctly over the past 10 weeks. Keep it up on the singles.

WOD: met-con

8 Rounds
24 Air squats
12 Toes to bar knees to 90º abmat sit-ups
6 Power cleans 185/115# 135/95# 95/65#

Cash out – gymnastics/endurance

15 Assault Bike calories
30 HSPU 2 abmat hspu db press 25/20#
Rest 3 minutes
10 Assault Bike calories
20 HSPU 2 abmat hspu db press 25/20#
Rest 2 minutes
5 Assault Bike calories
10 HSPU 2 abmat hspu db press 25/20#


Tuesday 6/30/15

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

Warm-up

50 Wallballs
40 GHD Sit-ups

Buy-in: strength

Power snatch 6×2 @85% – Drop and reset each rep

WOD – met con intervals

AMRAP 4 minutes x3
4 Muscle-ups pull-ups & dips
8 OHS 115/75# 75/55#
12 Box Jumps 24/20″
Rest two minutes between AMRAPs

Cash out – sled work

4 Rounds
100′ Sled drag – HAF
Rest 3-5 minutes (Full recovery)


Monday 6/29/15

Perfection is not attainable, but if we chase perfection we can catch excellence.” – Vince Lombardi

Warm-up

Run 400m
28 Strict pull-ups

Buy-in – strength

A. Back squat 5×5 @72% – No belt, sleeves, or oly’s – Keep rest short.
B. Strict Press 5×3 @80% +5lbs – Focus on bar speed

WOD – met-con

Row 3k
150 Double-unders
Row 2k
100 Double-unders
Row 1k
50 Double-unders

Cash out – intervals

EMOM until you cannot complete round in minute
3 Wallballs & 7 toes to bar
6 Wallballs & 7 toes to bar
9 Wallballs & 7 toes to bar
12 Wallballs & 7 toes to bar
And so on…


Friday 6/26/15

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

Warm-up

30 Assault Bike calories
35 GHD sit-ups

Buy-in: strength

Power clean 6×2 @85% – Drop and reset each rep, push jerk final rep.

WOD: met con – intervals

3 Rounds
Run 400m
30 Alternating pistols
Rest 90 seconds

Cash out: sled work

6 Rounds
50′ Sled drag – Moderately heavy, facing sled, walking backwards.


Thursday 6/25/15

Do right. Do your best. Treat others as you want to be treated.” – Lou Holtz

Warm-up

A. Run 400m
45 Chest to deck push-ups
B. Back Squat recovery – 5×6 @40-50%

Buy-in: Strength

Dumbbell strict press 5×3 AHAP

WOD: Met-Con

2 Rounds
10 Squat snatch 155/105# 115/75# 75/55#
20 Toes to bar knees to elbows knees to 90°
80 Double-unders 240 single unders 160 single unders

Cash out: Sled work

8 Rounds
150′ Sled push sprint – Light and fast
Rest 1 minute


Wednesday 6/24/15

I think confrontation is healthy, because it clears the air very quickly.” – Bill Parcells

Warm-up

Row 500m
45 Weighted step-ups with 30/15# dumbbells, use no weight or lighter weight to scale

Buy-in: Strength

Deadlift 4×2 @ 90% – Touch and go, no bounce

WOD: met con

AMRAP 20:00
Assault Bike or row calories

Cash out: gymnastics

AMRAP 5:00
5 Burpee box jump-overs 24/20″ 20/12″
7 Unbroken C2B pull-ups chin-over bar band


Tuesday 6/23/15

I am not ashamed to say that no man I ever met was my father’s equal, and I never loved any other man as much.” – Hedy Lamarr

Warm-up

100 Double-unders, 250 single unders, 100 single unders
6 Rope climbs, 12 pulls-to-standing, 6 pulls-to-standing

Buy-in: Strength

Squat snatch 6×2 @85% 75% 65%– Drop and reset each rep

WOD: Met-Con

5 Rounds for time:
5 Power cleans 205/125# 155/105# 75/55#
10 HSPU 2 abmat hspu db press 25/15#
20 Wallballs 20/14# to 10′ 14/10# to 10′ 10/6# to 10/9′

Cash out: gymnastics/endurance

For time:
12-11-10-9-8-7-6
Toes to bar knees to elbow knees to 90°
Assault Bike or row calories
Rest 30 seconds between rounds (12 TTB 12 Cal, Rest, 11 TTB 11 Cal, Rest, and so on)


Monday 6/22/15

The only person who is educated is the one who has learned how to learn and change.” – Carl Rogers

Warm-up
50 Wallballs 20/14# 30 wallball
26 Strict pull-ups band strict

Buy-In – Strength
A. Back squat 5×5 @67.5% – No belt, sleeves, or oly’s – Keep rest short.
B. Strict Press 5×5 @80%

WOD – Met Con (Intervals)
AMRAP 5 minutes
10 Burpees to a 6″ target
10 Calorie row
Rest two minutes
AMRAP 4 minutes
10 Burpees to a 6″ target
10 Calorie row
Rest two minutes
AMRAP 3 minutes
10 Burpees to a 6″ target
10 Calorie row

Cash out – Gymnastics/Endurance
EMOM for 12 minutes
Even: Run 200m 100m
Odd: 12 HSPU 6 HSPU 6 dumbbell presses 30/20#


Friday 6/19/15

When a thing is done, it’s done. Don’t look back. Look forward to your next objective.” – George C. Marshall

Buy-in
Squat, 40/5, 50/5, 60/3, 75/5, 85/3, 95/1+
*Wendler cycle 5, week 3

WOD

Thruster 3-3-3-3-3-3-3 reps

Post time to zen planner.

Cash out

20 muscle ups
20 ab roll outs

Misfit #693


Thursday 6/18/15

Failure will never overtake me if my determination to succeed is strong enough.” – Og Mandino

Buy-in

Press, 40/5, 50/5, 60/5, 75/5, 85/3, 95/1+
*Wendler cycle 5, week 3

WOD

3 rounds for time of:
10 squat cleans, 95/65#
30-second L-sit hold
10 squat cleans, 95/65#
60-second hang from pull-up bar

Post time to zen planner.

Cash out

3 Rounds
80′ Sled push – Heavy And Fast
Rest 3 minutes


Wednesday 6/17/15

I truly believe that everything that we do and everyone that we meet is put in our path for a purpose. There are no accidents; we’re all teachers – if we’re willing to pay attention to the lessons we learn, trust our positive instincts and not be afraid to take risks or wait for some miracle to come knocking at our door.” – Marla Gibbs

Buy-in

For time dot drills (see video below)
In/out x 6
Left/right x 6
Star (both feet) x 6

WOD

For time:
Run 1,000 meters
30 handstand push-ups abmat hspu db press, 30/20, or 10 wall walks
Row 1,000 meters

Post time to zen planner.

Cash out

For time:
30 ring dips
50 double unders

Misfit #692


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