The experience of the race shows that we get our most important education not through books but through our work. We are developed by our daily task, or else demoralized by it, as by nothing else.”— Anna Garlin Spencer

Great start to the week! It’s always good to see proof that the hard work is paying off. Really impressive job by all yesterday. Everyone who had done the workout on the July 19th PR’d (got a Personal Record) the workout this time. Scroll down and check out yesterday’s post for everyone’s PRs. Brent hit a big milestone yesterday by snatching 95kg (209#). 

To kickoff the All-American Challenge we will be having a Barbecue @ my house on Saturday Night. Bring a healthy dish if you’d like. It’s your last supper before starting the challenge on Wednesday, September 1st. The Ante for the Challenge is $10 to be split by the top 3 CSCF All-Americans.

WOD

Attempt two All-American Benchmark
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“Tabata Tuesday”
Bottom to Bottom Squat
5 minutes to get an Overhead Squat 3 rep max
Push Press, 45#
5 minutes to get a Split Jerk 3 rep max
GHD Sit-ups
5 minutes to get a Double Under unbroken max reps
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Stretch with a partner.

Posted on August 23rd, 2010 by Shane | 1 Comment »

Celebrate what you’ve accomplished, but raise the bar a little higher each time you succeed.” — Mia Hamm

Today’s workout was done on July 17th. Use your workout log to check your record and plan a way to beat it this time. Set no limits on the workout. Once you put it in your mind to stop at a certain number you will stop. If you keep it open and just go! only stop when it becomes unsafe. Keep the technique level as perfect as you can get and push the pace. During the warm-up, cool down, or any time is a great time to work on your weaknesses and become a master of each exercise.

WOD

10 Kipping pull-ups (record your time)
10 Butterfly kipping pull-ups (record your time)
10 Strict pull-ups (record your time)
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30-20″ 26# Bulgarian Bag Box Jumps
30 Toes-to-Bar
3-15′ Rope Climbs
30 Calorie Row
30-40#/30# Ball Slams
30-95#/65# Ground to Overhead
30 Burpee Pull-ups
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Back Squat 5×2

Posted on August 22nd, 2010 by Shane | No Comments »

I like nonsense. It wakes up the brain cells.” — Dr. Seuss

Another good week of training. If you are getting in three days per week and eating right then you are staying on track. As you become more experienced, doing a little more will become necessary in order to break through those barriers in your training. We have several people signed up already for the All-American Challenge. Make sure you know how it to track your nutrition by attending the Foundations 1, 2 and 3 classes.

Rest Day 

Posted on August 22nd, 2010 by Shane | No Comments »

Keep your feet on the ground and your thoughts at lofty heights.” — Peace Pilgrim

Mark-Anthony joined the Muscle Up Club yesterday. After practicing for about a month and a half he finally harnessed his wild energy to get up and over the rings. Congratulations Mark!! And, on top of that, he completed the Friday’s workout ‘As Rx’d'  (one of just 2 to do so).   

Boot Camp Workout @ Palmer Park and Academy. Come check it out and bring a friend.

With a partner complete:
1 lap around Palmer Park Baseball Diamonds carrying a Bulgarian Bag, 35#/26#
100 Jumping Pull-ups
100 Med Ball Cleans, 20#/14#
100 Med Ball Sit-ups, 20#/14#
1 lap around Palmer Park Baseball Diamonds

Only one person can be doing the reps at a time and one person carrying the bag.

Posted on August 21st, 2010 by Shane | No Comments »

IF YOU WANT SOMETHING YOU’VE NEVER HAD, YOU MUST BE WILLING TO DO SOMETHING YOU’VE NEVER DONE”

Don’t for get to sign up for the “All-American Challenge”. Write it on the whiteboard with your Zone Blocks. Then make sure you get to Foundations 1, 2 & 3 to learn about tracking, nutrition and the fundamental lifts of Crossfit. Trisha got her first muscle up yesterday. Nice work!  Let’s finish the week strong.

WOD

10 Double Unders in 2:00 (record your time to completion)
20 Double unders in 2:00 (record your time to completion or your reps complete)
30 Double unders in 2:00 (record your time to completion or your reps complete)
______________

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats
______________

Push jerk behind neck + overhead squat x 3 (keep the bar on your shoulders)
Heaving snatch balance x 3 (keep the bar on your shoulders)
Snatch balance x 3
Repeat 3 times with heavier weight each time.

Posted on August 19th, 2010 by Shane | No Comments »

It’s surprising how many persons go through life without ever recognizing that their feelings toward other people are largely determined by their feelings toward themselves, and if you’re not comfortable within yourself, you can’t be comfortable with others.” — Sydney J. Harris

We will be having a Challenge for the month of September. The challenge is to complete the All-American benchmark level. What you will have to do is sign up with me by August 30th. Then you will have to record your nutrition using the Zone plan and FitDay or a tracker of your choice. When you sign up give me your goal calories from the Zone website. You must be within 5% of your protein, carb and fat percentages for the day to count. You will have to hit your target for 50% of the days of the month. Then you will have to record your workouts and workout 50% of the days in the month. Last, you will have to pass all the benchmarks for the All-American level either with me as a witness or by using a video camera. This will be called the “All-American Challenge” and it lasts from Wednesday, September 1, 2010 to Thursday, September 30, 2010. If you are unsure of what to do with nutrition make sure you get to Foundations #2 on Wednesdays at 5pm.  

WOD

Press-Push Press-Push Jerk Complex 5-4-3
Perform 5 presses with a weight you can handle just 5 times. Keep the bar on your shoulders and perform 5 push presses. Keep the bar on your shoulders and perform 5 push jerks.
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#1
30-60kg/50kg Squat Cleans
Rest 2 minutes
60 Burpee Box Jumps, 24″/20″

or, if you competed this past weekend and want to complete WOD #2 it is:

#2
“Coe”
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Rx’d for ring push-ups is shoulder jointbelow elbow joint and rings at an even level with your feet. Record your stats in your workout log. Also, keep up on nutrition in your journal.
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Muscle-up Progressions (Join the Muscle Up Club)

Posted on August 19th, 2010 by Shane | No Comments »

A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” — Winston Churchill

Make sure you book your appointments online on EZ Facility. If you arrive early, I would suggest using the foam rollers to break up any soreness you may have, getting a good warm-up and/or working on your weaknesses. Our Nutrition Foundations class is tomorrow @ 5pm.  I’ve been seeing a lot of improvement in technique and intensity over the last few weeks. Keep up the good work.

WOD

4 Rounds for time of:
400m Run
10-100kg/75kg Deadlift
21-53#/35# Kettlebell Swings

Post your score to your workout log.

If you competed this past weekend do:

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Colorado Springs CrossFit Competition Slide-Video from Tim Banfield on Vimeo.

Posted on August 17th, 2010 by Shane | No Comments »

No matter how deep a study you make. What you really have to rely on is your own intuition and when it comes down to it, you really don’t know what’s going to happen until you do it.” — Konosuke Matsushita

WOD

“Tabata Tuesday”

Your average score counts. Earn as many points as you can in 8 tabata intervals of each of the following exercises:
Burpee Box Jumps
Row (meters)
Hang power cleans, 95#/65#
Ring rows
Kettlebell snatch, 55#/35#

Record your reps for each interval on a sheet of paper or white board. Take the average from each exercise and add them together.
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Three laps around the field

Posted on August 16th, 2010 by Shane | No Comments »

Don’t bunt. Aim out of the ball park. Aim for the company of immortals.” — David Ogilvy

WOD

Push Jerk 3×3
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“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post your score to your workout log.
_____________

Rope climb, 3×18ft trips

Posted on August 15th, 2010 by Shane | No Comments »

By believing passionately in something that does not yet exist, we create it.” — Nikos Kazantzakis

Yesterday it was “Let the Games Begin”, today it’s “Let the Soreness Set In”. It was a great opporunity to see things in a different perspective yesterday at the Colorado Springs CrossFit SoCo meet. I want to congratulate everyone who participate, and I want to thank everyone who came out to watch and support us. The great thing about it is the positive community of people that make-up crossfit. Pretty impressive!

Crossfit SoCo will post the official results, but here is a recap of how we did: 
Trisha 3rd in the female individual competition
Brent was 2nd in the male individual competition
Our Affiliate Team (Manny, Courtney, Tammy-Blackhawk Fitness, and myself) was 3rd
Arilyn competed for the first time in the individual competition (2nd in the kids competition)
Mark-Anthony wanted to do the non-competitive division, but decided to do it ’as rx’d’. He completed the 2nd workout under the time limit.
Manny competed in both the Team and Individual competitions.

Here are some pictures from the event click here. Here are some for pictures click here

FDA Approves Depressant Drug For The Annoyingly Cheerful

Posted on August 15th, 2010 by Shane | No Comments »

One important key to success is self-confidence. An important key to self-confidence is preparation.” — Arthur Ashe

No Bootcamp workout today. The competition at Crossfit SoCo begins at 8:00am.  Registration is at 7:00am. Let’s meet at the gym at 6:30am. Just remember this is a chance to have fun and compete. We’ve been working hard so let’s show them what we got! We had a really good week of training.  Here is the schedule:

700am registration
730am Judges/Competitors Breif
750am  Announce Heats
800am Start comp
11am Individual Events end, affiilte start
12pm Affiliate ends
1pm Individuals start again until 4pm
4-5pm Affiliates
5pm announce the award winners!

Here are the exercises that will be in the competition:

100Kg Deadlift
53lbs/36lbs Kettlebell Swings
Run
Walking Lunge with one 20k plate / 15k plate
60k Squat Cleans
Burpee Box Jump overs
OHS 20k/15k  
Barbell thrusters 

Posted on August 14th, 2010 by Shane | 1 Comment »

Then, without realizing it, you try to improve yourself at the start of each new day; of course, you achieve quite a lot in the course of time. Anyone can do this, it costs nothing and is certainly very helpful. Whoever doesn’t know it must learn and find by experience that a quiet conscience makes one strong.” — Anne Frank

If anyone is interested in helping out at the competition this weekend. They need judges and volunteers to help with the set-up. We’re still looking for Affiliate Team members. I can tell you what the exercises will be if you are interested in competing. It will definitely be a fun time.

WOD

As Many Rounds As Possible in 15 minutes of:

10 Kettlebell Swings, 55#/35#
10 Double Unders
10 Slam Balls, 40#/30#

Post your score (rounds and fractions of rounds) to your workout log.

Posted on August 12th, 2010 by Shane | No Comments »

Power without love is reckless and abusive, and love without power is sentimental and anemic.” — Martin Luther King, Jr.

Great workout yesterday.  A lot of energy in the gym.  I see improvement everyday and that’s the goal.  Keep up the consistency.  If you will be attending the competition this weekend, we will be meeting at the gym at 6:30 am and carpooling over to CrossFit SoCo.  They may need some volunteers if you would like to take part.

I would like to put together an affiliate team. We need two guys and two girls. If you are competing individually, you can also compete on the team at no extra cost. Remember, the team will be sharing the wealth of the exercises and reps. If you’ve been coming out to our Boot Camp Saturday workouts it will be similar to that. It’s just another chance to have some fun, compete and knock one of those ‘things to do’ off your ‘bucket list’.

WOD

10 Toes-to-bar
400m Run
_____________
 
12-135#/95# Cleans
6 Ring push-ups
9-135#/95# Cleans
9 Ring push-ups
6-135#/95# Cleans
12 Ring push-ups

Post your time and any notes to your workout log.
_____________

10-55#/35# Kettlebell Swings
500m Row

Posted on August 11th, 2010 by Shane | No Comments »