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Friday April 29, 2016 CrossFit Stapleton- Denver, CO

Shayla’s Corner

A New Blog! Every Friday, all you CFSers can look forward to Shayla’s thoughts on CrossFit, Bootcamp and Life… Enjoy!

Shayla’s story – She is a bootcamper, crossfitter and all around AWESOME girl, who usually attends the morning classes! She has been a member for a little over six months now, but has previous CF experience. Shayla always has a few ‘words/thoughts’ to say after each one of her WODs here at the gym, we want to share her thoughts with the CF Stapleton community…


Day 1 (Intro) – 

Listen, I am the first to admit. I am in constant battle between my inner athlete, and the part of me that loves fried chicken wings and pizza. In other words, “THE STRUGGLE IS REAL.” If you’ve ever worked out next to me you know I struggle, but I really like it! 

Notwithstanding my struggle is the depressing reality that it’s basically May and my thighs still rub together.  Like they’re trapped and cannot escape so they just hold each other for comfort. My remedy is sacrificial, and hard but I have to see this through. WHY DOES THIS SHIT HURT SO BAD?!?!?

 However, each time I WOD, my mind tells me I have conquered whatever foolishness on the board, and I will emerge a new being dipped in unicorn sweat and fairy dust. NO…. not really. Not even close. I leave hungry and confused about what just happened. But I am addicted. I love challenging myself to do things I would never do, and to do so amongst people who feel the same way. You cannot WOD with Pride, only hope, hope that you’ll leave alive and ready to do it again tomorrow

– Shayla



A. Build to 3RM Deadlift:

5 – 5 – 5 – 3 – 3 – 3

– Build from 60-90% over 5-6 sets


21 – 15 – 9

Deadlift (225/155)



A. Three sets of:

Strict Dumbbell Press x 10 reps @ 2011

Rest 45 seconds

Supine Ring Rows x 10 reps @ 2111

Rest 45 seconds

V-Ups x 10-20 reps

Rest 45 seconds

B. ‘Fitness Diane’ – For Time:


Kcals Row




A. Mini Flight Simulator – For Time:

10 – 20 – 30 – 40 – 50  – 40 – 30 – 20 – 10


RX = Unbroken

Scaled = AMRAP for the following time frames:

:20 – :40 – : :60 – 1:20 – 1:40 – 1:20 – :60 – :40 – :20

– Score = TOTAL DUs completed

B. Death by Burpees – AMRAP:

Minute 1 = 1 Burpee

Minute 2 = 2 Burpees

Minute 3 = 3 Burpees

Etc… Until you can NO longer complete required burpees in the minute!

Score = total rounds completed + reps on ‘not completed’ round.


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