Posted on December 31st, 2008 by Shane
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and record your score in your workout log.
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| Fight Gone Bad #164 |
(Avg: WB/SDHP/BJ/PP/ROW) Total Reps |
| Mark (As Rx’d) |
(12.3/18.0/19.3/29.0/15.3) 282 |
| Joe (As Rx’d) |
(9.7/14.7/29.3/18.0/15.7) 262 |
| Evelyn (33# sdhp, 45# pp, 12″ bj) |
(12.3/8.0/11.3/6.7/5.3) 131 |
| Cara (45# pp & sdhp) |
(12.0/15.0/16.3/17.3/11.3) 216 |
| Torrey (35# sdhp & pp) |
(9.0/6.7/13.3/8.0/6.3) 130 |
| Shane (As Rx’d) |
(20.3/23.7/18.3/18.3/11.3) 276 |
| Brent |
|
“It’s important to know that words don’t move mountains. Work, exacting work moves mountains.”—Danilo Dolci
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Posted on December 30th, 2008 by Shane
3 Rounds for time of:
10-275# (185#) Deadlifts
10 Handstand Pushups
10 Double Unders
Trevor showing great flexibility in the overhead squat.
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| 3rnds: 10dl10hspu10du #cscf15 |
Time |
| Mark (40 single unders, 20-2 tire pushups) |
7:22 |
| Joe (40 single unders, head to 1 abmat hspu) |
11:06 |
| Cara (155# dl, head to 2 abmat hspu) |
6:54 |
| Dani (75# dl, 1/4 hspu |
8:45 |
| Shane (As Rx’d) |
7:01 |
| 3rnds: 10 Burpees, 10-25# db power cleans, 10 hspu |
Time |
| Cara (1/4 rep hspu) |
7:08 |
“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”—Pearl S. Buck
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Posted on December 29th, 2008 by Shane
5 Rounds of:
3-95# Overhead Squats
3-95# Heaving Snatch Balances
3-95# High Hang Snatches
3-95# Power Snatches
3-95# Squat Snatches
You have 2:00 to complete the round then rest 1:00 before starting the next round. Your score is first your # of complete rounds and second your weight used. The bar cannot touch the ground unless you are touching and going on your power snatches and squat snatches.
Good workout means entering the CrossFit pose at the end.
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Front squat 117kg video
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| 5rnds: snatch technique #cscf14 |
Complete rounds (Weight) |
| Mark |
5 (45#) |
| Joe |
5 (45#) |
| Evelyn |
4 (18#) |
| John |
6 (33#) |
| Torrey |
5 (18#) |
| Trevor |
5 (10#) |
| Dani |
5 (18#) |
| Shane |
5 (95#) |
“People grow through experience if they meet life honestly and courageously. This is how character is built.”—Eleanor Roosevelt
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Posted on December 28th, 2008 by Shane
4×400m Sprints
Your score is your difference between your highest and your lowest times. Secondly, score your total times. Rest as much as needed between rounds.
Downhill POSE running takes a lot of practice.
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20 Degrees of ‘Eva’ video
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| 4×400m sprints #622 |
Round times (total time)(range) |
| Cara (As Rx’d) |
1:24/1:28/1:35/1:40 (6:08) (:16) |
| Mark (As Rx’d) |
1:23/1:22/1:21/1:20 (5:26) (:03) |
| Shane (As Rx’d) |
1:14/1:06/1:11/1:14 (4:45) (:08) |
| Brent (3 rounds: 21-27kg ohs/30 dbl undrs) |
5:50 +ps 70 hipl 121 hs,sb,ohs 60 |
“He who permits himself to tell a lie once, finds it much easier to do it a second and third time, till at length it becomes habitual.”—Thomas Jefferson
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Posted on December 27th, 2008 by Shane
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
High altitude training at Colorado Springs CrossFit.
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| Amrap 20–5th7hpc10sdhp #640 |
Rounds |
| Mark (As Rx’d) |
9.2 |
| Joe (As Rx’d) |
7.2 |
| Torrey (45# bar) |
6.5 |
| Trevor (20# bar) |
6.1 |
| Evelyn (33# bar) |
6.1 |
| Shane (As Rx’d—completed on 3/29/09) |
9.5 |
“Science is organized knowledge. Wisdom is organized life.”—Immanuel Kant
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Posted on December 26th, 2008 by Shane
Rest Day
Enjoy your family for another day. I hope all your Christmas wishes had CrossFit equipment in them. To produce your elite fitness ‘own the means of production’.
Cold temperatures—Time for pull-ups. Hanging onto the bar in 20 degree temperatures.
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“It is not so much that man is a herd animal, said Freud, but that he is a horde animal led by a chief.”—Ernest Becker
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Posted on December 25th, 2008 by Shane
MERRY CHRISTMAS
Rest Day
Now is the time to thank everyone who has ever worked out at Shane’s Gym. THANK YOU ALL. I am looking forward to working with everyone. Thank you for all your efforts. Take care of your family and enjoy a fine two day rest period.
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The Medicine Ball Clean video
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“In each family a story is playing itself out, and each family’s story embodies its hope and despair.”—Auguste Napier
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Posted on December 24th, 2008 by Shane
Christmas Eve WOD
It’s a doosy!
“Eva”
5 Rounds for time of:
800m Run
30-2 pood Kettlebell Swings
30 Pull-ups
Joe front squatting 205 lbs. He did this one with ease! 300 lbs is coming soon.
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A deck of cards and a workout video
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| Eva #499 |
Time |
| Mark (As Rx’d—20 degree temperature) |
56:05 |
| Joe (1.5 mile Airdyne—20 degree temperature) |
58:48 |
| Evelyn (1 pood kb swing, green band pull-ups—20 degree temp) |
1:08:05 |
| Shane (As Rx’d—25 degree temperature) |
49:01 |
“Pick battles big enough to matter, small enough to win.”—Jonathan Kozol On Being a Teacher
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Posted on December 23rd, 2008 by Shane
Front Squat
1-1-1-1-1-1-1
Your score is first your one rep max, then second your total for all rounds.
Bike squats: the new workout fad.
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Just 2 ROUNDS! Sounds easy! video
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| Front squat #265 |
Round Weights (Total Weight) |
| Joe (As Rx’d) |
135-155-175-185-195-200-205lbs=93kg (1250lbs=567kg) |
| Mark (As Rx’d) |
135-140-145-150-155-160-165lbs=75kg (1050lbs=476kg) |
| Evelyn (As Rx’d) |
55-60-65-70-75-80-85lbs=39kg (490lbs=222kg) |
| Shane (As Rx’d) |
95-100-105-109-111-114-117kg=258lbs (751kg=1656lbs) |
“There is nothing so useless as doing efficiently that which should not be done at all.”—Peter F. Drucker
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Posted on December 22nd, 2008 by Shane
“Cindy”
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Mark deadlifting 345lbs x3. Nice job! 400 here we come.
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Joe Brunsman front squats 205# video
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| Cindy #91 |
Rounds |
| Joe (As Rx’d) |
8 |
| John (Green band pull-ups) |
7.7 |
| Connie (:10 Intro Wod, green band pull-ups) |
5 |
| Dave (:10 Intro Wod, green band pull-ups) |
4.4 |
| Chris (:10 Intro Wod, As Rx’d) |
6.0 |
| Shane (As R’xd) |
19.3 |
“If you have made mistakes, there is always another chance for you. You may have a fresh start any moment you choose, for this thing we call ‘failure’ is not the falling down, but the staying down.”—Mary Pickford
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Posted on December 21st, 2008 by Shane
Team Race
For time complete the following exercises:
1 mile Run
50-95# Hang Squat Snatch
50-24″ Box Jumps
50 Handstand Push-ups
50 Double Unders
50-95# Hang Power Cleans
5-15′ Rope Ascents
50 Back Extensions
50 Pull-ups
800m Run
Each athlete must complete at least 10 of the 50 reps. For the mile, all athletes must complete at least 400m. For the 800m, an athlete must complete at least 200m. For the rope ascents, all athletes must complete at least 1 ascent.
The Handstand: upside down ‘a whole new environment’. Can you see any technique issues in this handstand?
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Teaching the Snatch progressions video
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| Crazy 50’s Team Race #cscf13 |
Time |
| CSCF Team (Mark-45# hss-asst hspu, 60 single unders) |
23:05 |
| Derek (18# hang squat snatch, 45# hang power clean, 60 single unders) |
|
| Shane (As R’xd) |
|
“You can’t let praise or criticism get to you. It’s a weakness to get caught up in either one.”—John Wooden
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Posted on December 19th, 2008 by Shane
Rest Day
Enjoy your day off. Rest your body and eat right. Sunday we will get back at it.
Mark working on the bounce for single unders.
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Shane, 75kg Snatch video
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“Look to your health; and if you have it, praise God, and value it next to a good conscience; for health is the second blessing that we mortals are capable of; a blessing that money cannot buy.”—Izaak Walton
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Posted on December 19th, 2008 by Shane
Deadlift
3-3-3-3-3 reps
Sand Creek 38-Mesa Ridge 27. The wrestling meet last night was a good one. Two evenly matched teams battling it out. We wrestled well, but just as in CrossFit, there is always room for improvement. Of the two sides (mechanics and intensity) I’d say we were at 90% on intensity and 70% on mechanics.
Today’s WOD should be just as intense (in a different way) as a timed workout. This workout is meant to be taxing on the brain. You need to be able to get your body to perform efficiently and effectively NOW. That communication from the brain to the muscles is part of the learning process.
John deadlifting 220lb for 3. Great effort! Can you see areas to improve?
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Deadlift technique video
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| Deadlift 5×3 #435 |
Round Weights (Total Weight) |
| Mark (As Rx’d) |
300-315-320-325-335lbs=152kg (723kg=1595lbs) |
| John (As Rx’d) |
185-190-195-205-215lbs-98kg (449kg=990lbs) |
| Shane (As Rx’d) |
152-155-160-163-166kg=366lbs (796kg=1755lbs) |
“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”—Abraham Lincoln
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