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1. Pauline, on December 3rd, 2008 at 5:17 pm Said:

   YOU GUYS ARE DOING GREAT!!!!!!!
   KEEP UP THE HARD WORK.
   I HOPE TO BE BACK ON MY FEET AND WILL JOIN YOU SOON

2. Mark, on December 18th, 2008 at 10:00 am Said:

   This mornings WOD was an interesting twist. Like your mom telling you to go and pick out your own switch she would use to whip you for being in trouble. Coach Shane had seven tough exercises on the board and a relating number. We each chose a card and our ultimate poison. Once we had our exercises…50 ea double unders which I have never jumped rope in my life was the first exercise. Then on to 500 meter row and 1.5 Pood Clean and jerk 11 times for each arm. Killer WOD just thinking about it. Then he had set the number of rounds (2-5) and thanks to Evelyn she pulled an Ace out of the hand that related to 2 rounds. ONLY 2 rounds. YES! I was sweating after 2 minutes. I wanted to push myself through three rounds after timing the first two but I was too far gone to attempt a third. This work out for time is exactly what I needed and Evelyn will agree. Just right. We finished about the same times around 22 minutes for two rounds. One, I can’t jump rope. Two, I was winded after two minutes. I can’t impagine doing four exercises or any others Shane had on the board. This WOD will definately test your grit. Enjoy!

3. cara, on December 22nd, 2008 at 2:14 pm Said:

   Looks like a fun workout. I just lost the last post, so hope I’m not repeating. I did the filthy 50s and cut 5 minutes off my time. Couldn’t believe it. I’ve been feeling it for the past 2 days, though.

   Have a Merry Christmas everyone!!!!!

4. Mark, on December 24th, 2008 at 4:37 pm Said:

   What a fitting WOD “Eva” on Christmas Eve! Shane is correct when he says it was 20 degrees, and dark. I saw this WOD on Crossfit.com and knew we would be charged with completing it in the morning. I even watched the Crossfit video, I didn’t really think it would be that hard. I have done 1.5 pood kettlebell swings before and plenty of pull-ups. We show up at 5am and Shane informs us that the kettlebell is 70#. I knew I was in for a workout then. The rotations were right. The run got your heart rate up, the kettlebell sucked. In the waning reps I couldn’t hang on to it. Same thing with the pullups, my fingers just wouldn’t work after awhile. This WOD took so long, once it was over I was glad the bad man stopped the pain. This is a killer WOD. Enjoy!

5. nancy, on December 26th, 2008 at 5:59 pm Said:

   Wow John You look great I am amazed at the progress you have made since starting at shane’s gym. Keep up the hard work!

6. Cara, on December 27th, 2008 at 11:56 am Said:

   Good job guys. This one was tough!!

7. cara, on January 6th, 2009 at 11:24 am Said:

   What time today Shane? 6pm? Just need to make sure. We could come at 5 if you need us to.

8. Mark, on January 6th, 2009 at 10:21 pm Said:

   Great job ladies. Welcome to Cross Fit Doris!

9. Cara, on January 8th, 2009 at 8:37 pm Said:

   Hi everyone! Are we on for 0500 tomorrow?

10. Mark, on January 17th, 2009 at 10:47 am Said:

    Because I missed the WOD for last Wednesday to watch Duke beat up on Georgia Tech I did the 10k Cross Fit WOD for today. I used to run all the time in high school. Now 33 years later its harder but great to find a rythm and just grind out the miles. Hills or flats, dosen’t matter, at least I’m moving along. Enjoy!

11. Brent, on January 18th, 2009 at 10:31 am Said:

    Very true! Cmon life is short, don’t settle for last or second best! Be true to yourself by working hard and you will see results.

12. Brent, on January 20th, 2009 at 4:34 pm Said:

    Cool pullup bars!!!!

13. Mark, on January 22nd, 2009 at 9:04 pm Said:

    Finally I got to do burpees! Five rounds of Overhead walking lunges with 45# bar and 21 burpees for time. I don’t really time myself, I just go as fast as I can. Smoke. Even at this elevation.
    Y’all keep up the great work! Mark

14. Ryan, on February 26th, 2009 at 11:24 pm Said:

    Hey Coach,

    It turns out our training tomorrow is a pretty intense physical test, so I don’t think we will be coming. Let us know if Sunday will still work- dont ruin plans on an account of us! See you soon.

    Ryan

15. Ryan, on March 1st, 2009 at 12:58 pm Said:

    Hey coach,

    Any way you could resend that nutrition log to me? Thanks!

    Ryan

16. Ryan, on March 1st, 2009 at 11:57 pm Said:

    Hey Coach,

    Joram and I will be there tomorrow (Monday) at 6. See you then!

    Ryan

17. Tyler, on March 2nd, 2009 at 10:16 pm Said:

    Ya, I was doing jump-ups

18. Shane, on March 4th, 2009 at 8:07 am Said:

    What are jump ups?

19. Mark Schwab, on March 5th, 2009 at 9:56 am Said:

    Way to go John! Before you know it you will be at 300#!
    Last week I did this and also witnessed a PR = 375#. I need more strengthening and technique training and I should be at 400# in no time.
    Keep up the great work! Mark

20. Joram Smith, on March 6th, 2009 at 12:58 am Said:

    Nutrition Logs (please let me know Coach if this isn’t where you meant for me to post this on the site):
    Tuesday: 2124/2000Goal: 26-47-27
    Wednesday: 2067/2000Goal: 29-42-29
    Thursday: 1951/2000Goal: 27-42-31

21. Gordon G. Carrillo, on March 6th, 2009 at 1:45 am Said:

    Hi nice post, i have come across your site once before when searching for something so i was just wondering something. I love your theme, would it happen to be a free one i can download, or is it a custom one you had made? In a few months i may get my own domain, but i don’t know how to setup themes so i don’t mind paying someone to make me a nice one and set it all up. Do you know any good Wordpress designer companies, thanks for your help.

22. Joram Smith, on March 9th, 2009 at 9:17 pm Said:

    Monday 9 March: 2064/2000goal 28-42-30

23. Joram Smith, on March 10th, 2009 at 10:24 pm Said:

    Tuesday 10 Mar: 1959/2000Goal 30-40-30

24. Joram Smith, on March 11th, 2009 at 11:34 pm Said:

    Wednesday: 1870/2000goal 26-44-30 I could’ve tried to bring up my protein with some tuna, but I’m actually too full to eat anything more today

25. Joram Smith, on March 12th, 2009 at 11:13 pm Said:

    Thursday: 1882/2000Goal 26-42-32 — on days i dont have a tuna sandwich, i’m finding it hard to hit my protein level. Would you suggest taking a protein shake sometime during the day or are you not a big fan of protein shakes?

26. Adam Griffin, on March 13th, 2009 at 5:18 pm Said:

    I’ll be there tonight @ 6

    -Adam

27. Mark, on March 14th, 2009 at 8:51 pm Said:

    Shane,
    I did 32 rounds of this rotation. I did dips on the dip bar since we have no rings here on the post. My goal was to do a round every 50 seconds.
    Mark

28. Joram Smith, on March 16th, 2009 at 12:03 am Said:

    Friday: 1575/2000Goal 27-41-32 — Busy day with bad meals at the dinner hall so i didn’t get my calorie goal

    Saturday: Cheat day

    Sunday: 1917/2000Goal 29-40-31

29. Adam Griffin, on March 16th, 2009 at 4:36 pm Said:

    I’ll be there tonight @ 6

30. Joram Smith, on March 16th, 2009 at 10:55 pm Said:

    Monday: 1919/2000Goal 28-39-33

31. Shane, on March 18th, 2009 at 12:12 pm Said:

    HAPPY 21st BIRTHDAY RYAN! Don’t drink too much! See you guys in 2 weeks. Keep posting your nutrition and post any WODs that you do.

    Coach

32. Adam Griffin, on March 25th, 2009 at 4:56 pm Said:

    I’ll be there tonight (3-25) at 6

33. Adam Griffin, on March 26th, 2009 at 5:20 pm Said:

    unless the visibility and road conditions improve in the next two hours, I don’t think I’m going to make it tonight

34. Екатерина, on March 28th, 2009 at 12:14 am Said:

    Спасибо наконец то нашла то что хотела прочитать тут. Кстати у меня есть рисунки на эту тему. Куда можно скинуть? Ещё раз спасибо огромнейшее !

35. Adam Griffin, on March 30th, 2009 at 5:03 pm Said:

    i’ll be there tonight at 6

36. Adam Griffin, on March 31st, 2009 at 5:01 pm Said:

    I’ll be there @ 6 tonight

37. Adam Griffin, on April 1st, 2009 at 12:50 pm Said:

    I’ll be there @ 6 tonight

38. Crossfit Mom, on April 21st, 2009 at 4:56 pm Said:

    I suggest

    http://www.taxdayteaparty.com

    to join others who are upset over the ridiculous government spending spree from the Bush -and- Obama administrations.

    The reason I joined this effort was to stop the crushing debt that the next proposed budget (doubling what Bush left) will place upon our kids and grandkids shoulders.

    This protest movement is for Republicans, Democrats, and Independents who are tired of out-of-control big government not representing the will of the people.

    All of the posts and communications from Tea Party members to one another are online for the world to see. Please don’t believe the liberal major media’s attempt to paint this as a racist issue/protest/rant because it simply is not true. This is a grass roots movement by the people
    (of all religions/backgrounds/colors)
    who seek to end the financial abuses of our elected officials (Republicans and Democrats).

39. CARA, on May 15th, 2009 at 9:19 pm Said:

    GOOD LUCK SHANE!!!!

40. CARA, on May 17th, 2009 at 9:00 pm Said:

    Hey Shane

    Just did the 5000 pound wod as rx’d. 55lb in 11:38

    I made it under 12 min. Not bad for 3 weeks back at it….

41. Bremt, on May 18th, 2009 at 4:31 pm Said:

    Great job this weekend Shane. You had an impressive performance yourself. Talk to you later.

42. Joseph, on May 28th, 2009 at 9:02 pm Said:

    http://www.dynamic-eleiko.com/sportivny/library/farticles015.html

    A pretty interesting website that details both the history of weightlifting shoes and shows great pictures of Split Cleans.

43. Shane, on May 30th, 2009 at 1:12 pm Said:

    Good article. Are you going to get some weightlifting shoes now? Which style of clean do you like?

44. Joseph, on June 2nd, 2009 at 11:51 pm Said:

    Damn, you really smoked me on that one Shane!

45. Joseph, on June 4th, 2009 at 10:02 pm Said:

    Have you heard anything good or bad about the Nike Romaleos?

46. Shane, on June 5th, 2009 at 6:30 am Said:

    Never heard of it. Did you find a good price?

47. Joseph, on June 8th, 2009 at 4:21 pm Said:

    http://www.youtube.com/watch?v=gOA5RbAQWA8
    Insane!

48. Bruce Elsey, on July 30th, 2009 at 9:28 pm Said:

    What’s up CrossFit Colorado Springs? Take it easy on those Texas Boys. They have a 5K to run on Saturday. HaHa! Good Job up there!

    …Bruce CrossFit Driven

49. Chris Klein, on August 1st, 2009 at 2:09 pm Said:

    Thanks again for letting my brother and I visit and again for a great workout. We will see yall soon

50. makstreet, on August 10th, 2009 at 12:25 am Said:

    Save Bookmark

51. Joseph, on August 18th, 2009 at 11:38 pm Said:

    Hey Shane, I hope all is going well with the gym. Yesterday I hit my first 100 Kilo Clean and then PR’d my C&J at 215lbs.

52. natural, on August 25th, 2009 at 12:39 pm Said:

    Wow! Thank you! Try it before you buy it to know whether it will work makes sense.

53. JCB rubber tracks, on August 28th, 2009 at 1:46 pm Said:

    rubber tracks for skid steer
    Nice Site.

54. Josh Brown, on September 2nd, 2009 at 4:31 pm Said:

    Whats the replacement for ring dips. We do not have rings if you get this send me a text. Thanks

55. Joseph, on September 13th, 2009 at 6:11 pm Said:

    15:17
    This was my first workout where I actually did real handstand pushups. My head is still throbbing and my upper body is toasted.

56. Joseph, on September 14th, 2009 at 3:54 pm Said:

    6:09
    Single unders with Abmat situps.

57. Shane, on September 14th, 2009 at 7:05 pm Said:

    Nice job! Were the double unders unbroken?

58. Joseph, on September 17th, 2009 at 5:05 pm Said:

    “The Shippie” AKA The Baby King Kong
    1 X 355lb Deadlift
    10 X Pullups
    3 X 200lb Powerclean
    4 X HSPU

    Joseph: 6:32
    Shaw: 7:00

    If you get a chance, we’d like to see how you and the guys do on this workout.

59. Joseph, on November 13th, 2009 at 12:14 am Said:

    Hey I PR’d my BS at 335, my DL at 430, and my C&J today at 233, still working on the OHP. How’s the gym?

60. Bill Davis, on December 18th, 2009 at 3:26 am Said:

    Looks very challenging! More importantly, the methods you employ appear to be very effective in building a quality physique and conditioning.

61. Shane, on December 19th, 2009 at 6:38 pm Said:

    My schedule it open for the next two weeks. Let me know when you would like to get your Intro workout in and learn about Crossfit and my program.

62. Joseph, on April 17th, 2010 at 8:54 pm Said:

    7:24 but I didn’t attack it like I should have.

63. HCS Providers Texas, on July 4th, 2010 at 10:18 am Said:

    Thanks for posting this really helpful info; I happened to get to your blog just searching around the web. Please keep up the good work!

64. Troy, on July 24th, 2010 at 1:29 pm Said:

    What time?

65. Nerissa Roberg, on August 1st, 2010 at 6:51 pm Said:

    Many of the points of this write-up are generally beneficial nevertheless had me personally wanting to know, did they truly suggest that? One point I have got to mention is certainly your publishing expertise are very good and I will certainly be coming back for any brand-new post you produce, you could possibly have a brand new supporter. I book marked the website for reference.

66. Maisie Marshall, on August 3rd, 2010 at 9:36 am Said:

    i like to watch wrestling on TV and i have always been a fan of WWE’*.

67. Nancy, on August 14th, 2010 at 9:57 pm Said:

    Great job everyone who competed in the competition. There is a link to some good pics of the days events on the soco website

68. Mark, on August 25th, 2010 at 10:30 pm Said:

    Gabe…what’s the ? mean??? Way to go Trish!

69. Mark-Anthony, on August 27th, 2010 at 9:09 am Said:

    For some reason I feel this is my fault…

    yesterday afternoon…

    Mark: “you know we haven’t done pull ups in our workout in a while…”

    Shane:

70. Mark-Anthony, on August 27th, 2010 at 9:11 am Said:

    meant to finish with shane smirking… apparently i can’t have nested brackets surrounding anything

71. Drusilla Lindeland, on August 27th, 2010 at 9:36 pm Said:

    Hey! Can I ask you something personal? Wish you are not going to get upset. Is it true that when you were younger you were pleased with exhibiting your lovelies? : )! Don’t ask me what person told that to me. I hope that I wasn’t blunt enough.

72. Susie Mccleskey, on August 30th, 2010 at 8:00 am Said:

    A few weeks ago I purchased the biggest loser books and they give a complete circuit training routine, ranging from beginners to advanced. I find it to be the best at burning the fat. You feel it working, no guessing to it.

73. Laura, on September 1st, 2010 at 7:55 am Said:

    what is WOD?

74. Fredricka Flavell, on September 2nd, 2010 at 7:06 pm Said:

    Fitness is an important matter to be discussed and should beobligatory in school, to integrate our kids to the healthy routine