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Friday July 15, 2016 CrossFit Stapleton- Denver, CO

Movie Night – AGAIN! 



When: TONIGHT! (Friday) at 6PM

(NOT 7:30PM!! We are starting earlier so we can all get solid rest before the hike tomorrow)

Where: The Bootcamp Room

This weeks pick: The Breakfast Club

Details: Please bring snacks, drinks, camping chairs, blankets, etc… Hope to see you there!!!


7/15/16 – Shayla’s Corner

Happy Hot Hot Day to all of you Beautiful Athletes of CFS!

I wanted to start of by letting all of you  know I have failed. I have eaten the meats. So much so that I got a breakfast burrito this morning with Chorizo, that wasn’t enough so I got bacon too. A 7 dollar burrito became $17.67 or so. But I have to tell you. The make of such meat lover delight didn’t mix up the chile, cheese, eggs and taters so I didn’t get meat til the end, just ’tilla’ and meat…seriously I had to just pull over and make peace with my decision and the fact I’d bitten myself twice in efforts to not drop a nary a morsel of meats on my lap.  It’s ok I’m back on tuna sandwiches for lunch but I make no guarantees that if it clucks or moo’s  that I won’t eat it. I’n surprised I made it this long. I had dreams of Old McDonald’s farm, a grill and a bottle of hotsauce.  I’d found myself randomly saying moo as I drove down the street, perplexing my son and disappointing my inner self that goes by Carni  DaVore.

It’s ok because I learned, and I’ll always cut down. Perhaps  I’ll try again after Labor Day or somebody’s birthday….you get it.

Just hug me…and throw a sausage my way- k

I want to tell you about my newest endeavor. Shayla Got a BIKE!

We’ve been together long enough for you to know I hate to run, don’t like burpees, am not a fan of Hawaiian squats and HSPU, Pull Ups or anything “UP” for that matter.

Butttttt I wanted to push myself in another direction. What could I do? What am I physically capable of?  In my mind this is what was going down!

Day 1- I rode my bike to my Aunt Pam’s house who lives less than half a mile from me. Ignorant I put my entire purse in my basket, a bottle of water, and a decided to go. I thought I was going to die. I got off about 3 times and started to walk the bike, like a kid who popped a chain and had to walk home, or got bullied and lost a pedal.  I called her from the park, which is an indicator to her that I was nearby. However she didn’t like the sound of my voice or the fact I was breathing hard so she rode on her bike to come and get me. The minute she saw me she laughed. My tires were damn-near flat ( I had no idea), and I wasn’t making good use of the gears ( what the hell are those for).  She also laughed that out of habit I stopped at every STOP SIGN.   She got me too her house, gave me air, and cheered me on to go back home. The ride was better!

This is how I felt on the bike

Day 3- I rode to my Aunt LaVerne’s house.  This time it was closer, earlier,hotter. I rode near a man watering his lawn. I shouted “Agua por favor”  he smiled and kindly wet me with his hose. Before I hit the park there was a big cloud of Devil’s Lettuce smoke. I slowed down to a good pace as I had no idea what was on the other side of the cloud.  Awaiting me was about 5-6 kids on their bikes. The looked at me with concern. Will I make it? How old was I? Who’s bike is that?

No worries I made it, only to have my Aunt praise me for wearing a bright enough vest to be seen. She thought I was a child. When I got closer she it was her 35 year old niece in a t-shirt, although bright it is not reflective. They stood on the porch and cheered me on as I left. I heard them all way down. I felt juvenile, hot, sweaty, and proud. I could just imagine how hard they were laughing at me once I was out of earshot.

My new campaign is RIDE TO SEXY.  What will I do for day 5? I don’t know. PRAY FOR ME SAINTS! This biking thing is harder than I thought. But I like trying things out. Stepping outside of my box helps me know I’m alive.  What are you all doing Summer 2016 to take you outside of your box? Thinnnnkkkk about it.

P.S. My bike needs a NAME! HELP ME!




A. Every 3 minutes, for 15 minutes (5 sets):
Bench/Floor Press @ 20X1 tempo

Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%

B. Four rounds for time of:
Run 400 Meters
15 Push Presses (115/75 lbs)



A. Every 3 minutes, for 15 minutes (5 sets):
Floor Press @ 20X1 tempo x5 reps

B. Four rounds for time of:
Run 400 Meters
15 DB/KB Push Presses



Time Trials!!

1 mile run

  • Rest 5 minutes

100 Wall Balls

  • Rest 5 minutes

2K Row


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