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Friday May 13, 2016 CrossFit Stapleton- Denver, CO

Shayla’s Corner 


I am writing this from my floor, where my laptop and I convene like mashed potatoes and brown gravy. I just watched the 2016 Rock and Roll Hall of Fame and my precious Sugar Bear has come up to see why I was squealing, and I told him because I was watching Chicago play “Saturday” which my Mommy played all the time for me. It made me smile. I am sure she is smiling down on me finally accepting all of ‘her’ music. Mother’s Day sucked this year, but I am a Mom so I had to man up and watch Captain America like an OG Gangster with my sugar bear ;-). I made up a lullaby called Supple Leopard in his honor he’s that wunderyummy.

Round of applause!  I made it through my first meatless Monday I thought it was going to be a lot worse. No convulsions, dry mouth, psoriasis, wet sweats, yellow fingernails, dry sweats, ringing of the ears. NADA! No noticeable signs of withdrawal occurred. I decided to try it for health reasons and finances. You can save so much skrilla cutting down on your intake. Also meat has been making me sick lately and I do believe it is my body’s way of saying STOP IT!!!  If not for anything else, I will definitely be cutting back…. Pray for me Saints.

In closing, I must bring to light a very disrespectful movement introduced into my life Wednesday called the “Hawaiian Squat”. Ummm Tayler, what the hell is that and who made you mad?  Do I need to have a word with someone?   I couldn’t get with it and it hurt places that only get touched by water when I bathe.  I suppose this is a good thing, but “DAMN and OUCH!  

You ever turn your head to go get towels and your child jumps in the tub fully clothed?

Picture 2





Starting NEXT week we will resume our Tuesday & Thursday 5AM YogaRX classes.

We have hired an AWESOME new instructor, to take over our 5AM and 8:15AM Saturday YogaRX classes. We are excited to welcome Rob to our team.

Our NEW YogaRX schedule will be the following:

Monday/Wednesday – 6:15PM w/ Lora
Tuesday/Thursday – 5:00AM w/ Rob
Saturday 8:15AM w/ Rob

‪#‎yogalife‬ ‪#‎crossfitandyoga‬ ‪#‎alltheyoga‬




A. Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

B. Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds



A. Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds

B. Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds



A. WOD For Time – ‘Superman’
600 m Run (big loop!)
50 Double Unders
50 Pullups
100 Air Squats
600 m Run

  • Rest 2min

B. For Time: ‘Superboy’
600 m Run
30 Double Unders
30 Pullups
50 Air Squats
600 m Run

  • Rest 2min

C. For Time – Lois Lane:
600 m Run
20 DUs
20 Pullups
30 Air Squats
600 m Run


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