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      Colorado Springs, CO 80917
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      Updated daily, the CrossFit Journal is a multimedia fitness encyclopedia that can help you improve your performance as an athlete or trainer.

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  • Archives

Friday 1/26/18

The principle is competing against yourself. It’s about self-improvement. It’s about being better than you were the day before.” – Steve Young

Back squat 3-3-3-3-3 reps

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Related:
• CrossFit WOD 180126 Tips With Rory McKernan
• The Back Squat


Scaling
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.


Thursday 1/25/18

A one hour workout is only 4% of your day.”

Rest Day


Soda Advocacy Groups Exploit the Nonprofit Loophole,” Philanthropy Daily.

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Wednesday 1/24/18

I did not wake up like this. I changed my lifestyle for this. I workout late for this. I changed what I eat for this. I sweat for this. I cried for this. I lift heavy for this. I workout everyday for this. I made this and this is worth it.”

2 rounds for time of:
Run 1 mile
100 sit-ups

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Related:
• CrossFit WOD 180124 Tips With Rory McKernan
• The Sit-Up
• Warm-up With Chris Hinshaw


Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups

Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups


Tuesday 1/23/18

The voice in your head that says you can’t do it is a liar.”

12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb.
Women: 115 lb.

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Related:
• CrossFit WOD 180123 Tips With Rory McKernan
• The Hang Clean


Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups

Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees

Men: 65 lb.
Women: 45 lb.


Monday 1/22/18

Monday is the perfect day to correct last weeks mistakes. Good morning!”

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

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Related:
• CrossFit WOD 180122 Tips With Rory McKernan
• Read: The Deadlift
• The Deadlift


Scaling
This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.

Beginner Option
Deadlift 3-3-3-3-3 reps


Sunday 1/21/18

Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t do.”

Rest Day


Government-Approved Workouts? The Fight Against Fitness Licensing,” Reason.

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Saturday 1/20/18

You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” – John C. Maxwell

3 rounds for time of:
21-cal. row
12 handstand push-ups
3 rope climbs, 15-ft. rope

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Related:
• CrossFit WOD 180120 Tips With Rory McKernan
• The Kipping Handstand Push-Up


Scaling
Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

Intermediate Option
3 rounds for time of:
21-cal. row
9 handstand push-ups
2 rope climbs, 15-ft. rope

Beginner Option
3 rounds for time of:
15-cal. row
12 push-ups
3 rope climbs, lying to standing


Friday 1/19/18

If it’s important to you, you will find a way. If not, you will find an excuse.”

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

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Related:
• CrossFit WOD 180119 Tips With Tia-Clair Toomey
• The Dumbbell Power Snatch


Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell


Thursday 1/18/18

The time is always right to do what is right.” Martin Luther King, Jr.

21-15-9 reps for time of:
Push presses
Power cleans

Men: 135 lb.
Women: 95 lb.

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Related:
• CrossFit WOD 180118 Tips With Rory McKernan
• The Push Press
• The Power Clean

Scaling
This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. Beginners can also reduce the reps in order to maintain intensity.

Intermediate Option
21-15-9 reps for time of:
Push presses
Power cleans

Men: 115 lb.
Women: 75 lb.

Beginner Option
12-9-6 reps for time of:
Push presses
Power cleans

Men: 95 lb.
Women: 65 lb.


Wednesday 1/17/18

Celebrate what you accomplish, but raise the bar each time you succeed.”

Rest Day


UK’s ‘sugar addiction’ leading to 170 NHS operations a day to remove rotten teeth,” Independent.

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Tuesday 1/16/18

Success is the sum of small efforts, repeated day in and day out.”

Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

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Related:
• CrossFit WOD 180116 Tips With Rory McKernan
• The Kettlebell Swing
• The Kipping Pull-Up


Scaling this WOD
This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets.

Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 jumping pull-ups

Men: 1-pood kettlebell
Women: 1/2-pood kettlebell


Monday 1/15/18

Trust the process. Your life won’t change in a day, week or month. Be patient. It takes time.”

For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups

Men: 75 lb.
Women: 55 lb.
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Related:
• CrossFit WOD 180115 Tips With Rory McKernan
• The Muscle-Up
• The Thruster
• Rowing

Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 assisted muscle-ups

Men: 75 lb.
Women: 55 lb.

Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row
25 thrusters
10 jumping dips
10 ring rows

Men: 45 lb.
Women: 35 lb.


Sunday 1/14/18

Our life always expresses the result of our dominant thoughts.” – Soren Kierkegaard

Overhead squat 3-3-3-3-3 reps

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Related:
• CrossFit WOD 180114 Tips With Rory McKernan
• The Overhead Squat


Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement.


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