Today, I’m going to take a few minutes to recognize Coach Shane. Shane is the type person whose accomplishments are easy to miss. This is not due to the magnitude of his success, but rather his humble nature. Shane joined the staff almost a year ago, and thus began one of the greatest years of training I have ever witnessed at CrossFit Austin. Shane’s dedication is a shining example of what can be accomplished through consistency and dedication. Below are some of his CrossFit accomplishments in 2012….
Snatch from 155 lb to 205 lb
Clean from 265 lb to 300 lb
Jerk from 255 lb to 305 lb
C&J from 265 lb to 285 lb (something tells me this is going up soon)
Back Squat 435 lb to 455 lb
Press from 175 lb to 185 lb
Deadlift 500 lb to 520 lb
Max Handstand Push ups 13 reps to 21 reps
Diane 14:00 to 5:45
Grace 2:26 to 1:45
That, my friends, is an impressive body of work. Shane’s accomplishments are less a reflection of any specific program he follows but rather his ability to consistently stick to a plan, train smart, and work hard. These are (in my opinion) his keys to success:
– A great attitude everyday, never too high, never too low; always positive (don’t underestimate this)
– He did not waiver or look for excuses when he hit plateaus (and there were plateaus), he simply put his head down, went back to work, and searched for ways to improve himself.
– He invested himself in the effort and embraced the process, not the outcomes. Not surprisingly, the outcomes took care of themselves.
– He took care of the little things; foam rolling, stretching, corrective exercises, proper nutrition, etc. were done voluntarily in addition to the work, and never used as an excuse.
– And, most important of all, he worked his butt off every single day in some form or fashion.
So if you see Coach Shane this weekend, tell him you’re proud of him, because I damn sure am! CrossFit Austin is lucky to have Shane as a coach, athlete, and most importantly as a friend.
Level Two A. Clean x1x20 @65% Rest :30
B. Front Squat x4 every 2:00 @80% for 8:00 then…. 3 Rounds for Quality 10 Ring High Fly’s (T’s)
10 Partner Leg Toss
45-sec Finger tip Hangs
Level One(TEST DAY) Skill
Hang Clean (Squat or Power Variant)
Deadlifts
Workout
A1. Deadlifts x2x10 (Build weight up each round as needed)
A2. DB Weighted Step-up x8/hand x3 *Step-ups after every 3rd round of Deadlifts *Record 2 RM DL, 3 RM weighted step
Strength
A. Push Jerk x2x5
B1. Strict Chin-ups x5 or COB Hold x4 Rest :30 *1st 3 sets are attempts to get :30 chin-over-bar hold
B2. Dips x5 x 4 Rest :30
B3. Low Box Front Squat x5x4 Rest 1:00
6:00 Partner Sled Drag (45lb, 25lb) *Partners switch every 1:00.
*Goal: get around the building / travel the farthest
Level Two A. In 15:00, find 1RM Power Clean
B. Max UB Pull ups
C1. Grip Plate Exchanges (35lb, 25lb) x10/Touches x3 Rest :30
C1. BB Hip Bridges x10x3 Rest :30
Level One Skill Kip Swing/Jumping Pull-up
Workout 800m
10 Step-up/Leg
5 Jumping Pull up
400m
10 Step-up/Leg
5 Jumping Pull ups
200m
10 Step-up/Leg
5 Jumping Pull up *Scale Pull ups to Ring Rows
All Levels 4 Rounds of Partner WOD “Partner A” runs 300m Run While Partner A runs, “Partner B” does AMRAP
10 Tic Tac
10 KB Russian Swings
5 Burpees
*Once Partner A finishes run, Partner B runs and Partner A does AMRAP.
*1 Round = both partners run and AMRAP
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson
