• Shane's Gym

      3875 Vicksburg Terrace
      Colorado Springs, CO 80917
      Phone: (719) 330-3583
      Email Us
  • Crossfit Journal

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

      To help you get started, CrossFit is providing a FREE overview article from the CrossFit Journal (PDF format) titled "What is Fitness."
  • Archives

Friday 5/12/17

None but ourselves can free our minds.” – Bob Marley

For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders

Post time to comments.

Related content:
CrossFit WOD 170509 With Julie Foucher
The Single-Under
The Kipping Bar Muscle-up
The Clean

Thursday 5/11/17

Take things as they are. Punch when you have to punch. Kick when you have to kick.” – Bruce Lee

Snatch 3-3-3-3-3 reps

Post loads to comments.

Compare to 151205.

Related content:
CrossFit WOD 170419 With Brooke Wells
Chad Vaughn, 285-lb. Snatch
The Snatch

Wednesday 5/10/17

Never wound a snake; kill it.” – Harriet Tubman

Complete as many rounds as possible in 12 minutes of:
Run 200 meters
50-ft. handstand walk
30-second handstand hold

Post rounds completed to comments.

Related content:
CrossFit WOD 170508 With Julie Foucher

Tuesday 5/9/17

Judge a man by his questions rather than his answers.” – Voltaire

Tabata  Tuesday

Row for 3:00
then…perform tabata intervals for the following exercise:
ring push-ups
chest-to-bar pull-ups
kettlebell snatch, 55/35# alternate hands each interval
Row for 2:00

Post total reps to the spreadsheet.

Monday 5/8/17

Problems are only opportunities in work clothes.” – Henry J. Kaiser

Quarter Gone Bad

5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Compare to 080413.

Related content:
CrossFit WOD 170507 With Julie Foucher
The Thruster
Weighted Pull-up Variations
The Burpee



Sunday 5/7/17

To be a champion, I think you have to see the big picture. It’s not about winning and losing; it’s about every day hard work and about thriving on a challenge. It’s about embracing the pain that you’ll experience at the end of a race and not being afraid. I think people think too hard and get afraid of a certain challenge.” – Summer Sanders

Rest Day

Overweight kids are costing America billions,” USA Today.

Post thoughts to comments.

Saturday 5/6/17

If you don’t like it, learn to love it!” – Ric Flair

For time:
400m sled pull, 50/35#
50 wall ball shots, 20/14# to a 10/9ft target
400m sled pull, 50/35#
50 sandbag cleans
400m sled pull, 50/35#
50 ghd sit-ups

Post time to spreadsheet.

Friday 5/5/17

I spent three days a week for 10 years educating myself in the public library, and it’s better than college. People should educate themselves – you can get a complete education for no money. At the end of 10 years, I had read every book in the library and I’d written a thousand stories.” – Ray Bradbury

For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

Post time to comments.

Related content:
CrossFit WOD 170504 With Julie Foucher
The Push Press
The Rope Climb

Thursday 5/4/17

Ideas are like rabbits. You get a couple and learn how to handle them, and pretty soon you have a dozen.” – John Steinbeck

Hang squat snatch 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 160629.

Related content:
CrossFit WOD 170503 With Julie Foucher
The Hang Snatch

Wednesday 5/3/17

All money is a matter of belief.” – Adam Smith

4 rounds for time of:
15 burpee box jumps, 24-inch box
Row 500 meters

Post time to the spreadsheet.

Tuesday 5/2/17

It’s fine to celebrate success but it is more important to heed the lessons of failure.” – Bill Gates

Tabata Tuesday

Kettlebell swing 55/35#
Row for calories
Sandbag clean
Front squats 35/25# dumbbells

Perform eight intervals at each exercise of 20 seconds of work followed by 10 seconds of rest. There is no rest between exercises. This is a low score tabata.


Monday 5/1/17

There is no end to education. It is not that you read a book, pass an examination, and finish with education. The whole of life, from the moment you are born to the moment you die, is a process of learning.” – Jiddu Krishnamurti

7 rounds for time of:
75-lb. shoulder presses, 21 reps
21 back extensions

Post time to comments.

Compare to 081012.

Related content:
CrossFit WOD 170501 With Julie Foucher
The Shoulder Press
The GHD Back Extension

Sunday 4/30/17

Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.” – Pele

Rest Day

New Way to Reverse Diabetes?” The Doctors.

Post thoughts to comments.



Check out some of our videos:

© 2008 Colorado Springs Crossfit - Login - Powered by WordPress