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Friday May 6, 2016 CrossFit Stapleton- Denver, CO

Shayla’s Corner – Week #2


So yeah, since the last time I’ve written. I’ve had about 50,000 random thoughts and Shayla-isms.  Because I have been light on my WOD’s due to life and its ever bothersome presence when I wanna go to the gym and crush it with my peeps! I have nothing truly hateful to say other than burpees were designed by the devil and rowing for calories makes me feel vulnerable and deficient in life.   However, I want to share with you some of the things that have been on my mind fo shizzle!

I went to see Allegiant, with my old DU student ID card (don’t judge me) and got all the sleeps. You may be asking yourself, “Why would you pay to go to sleep?”  Well quite simply I couldn’t fight it, and it’s rude to fight, please note I am a lover not a fighter!

In my slumber I dreamt about chicken wings, bacon wrapped everything and the gym. I am NOT KIDDING! I had a complete WOD played out in my mind. As I slept I did pullups and handstand pushups and double unders #allthedoubleunders and I ran like a pack of wolves and hungry Rottweilers were chasing me.  It was a glorious dream. I was who I wanted to be. Then I woke up as Jeff Daniels was talking about something I couldn’t connect and I felt bad for wasting meat money on a bad movie. If you had to design your perfect WOD what would it be?  I am currently embarking on a new eating plan and can use prayer and good juju to lay off the burgers. See my surprise below when I opened my package

Can you tell me why Emilio DiPretoro is peddling Pure Trim  ?

Screen Shot 2016-05-05 at 4.35.28 PM

Next week I’ll tell my Amy Grant story




A. Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

B. Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell



A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011
(stick to the tempo – 3 second descent – use more weight than used on April 14)
Station 2 – Supine Ring Row x 8-10 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from weight used on April 16)

B. Five rounds for time of:
5 Shoulder to Overhead
10 Burpees Over the Barbell



A. For Time 50-35-20 reps of each exercise:

Air Squats

Double Unders X 2 (double the number so 100-70-40, Mod=Singles)


400 meter Run (After each ‘round’)


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