CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Thursday, August 2, 2018

Box Jumps - Days Off - Day 2

Thursday, August 2, 2018

Aspire Fitness

9:00 AM

Treadmill - 10 min, 5.0 mph, 0.0% incline

WMCF Dynamic Warm-up
15 pass throughs

Cindy - 2 Rounds

Box Jumps - 6x5 reps to 24" box

40 minutes total workout

Wednesday, August 1, 2018

General - Days Off - Day 1

Wednesday, August 1, 2018

Aspire Fitness

7:15 AM

Treadmill - 10 min, 5.0 mph, 0.0% incline

WMCF dynamic stretching

15 pass throughs

2 rounds Cindy

2x10 yards walking lunges

2x10x45# OH press

40 minutes total workout

Monday, July 16, 2018

Days Off July 12-17

Wednesday - Aspire Fitness

Thursday, July 12, 2018 - Bike Ride

Friday, July 13, 2018 - Run, lousy

Saturday, July 14, 2018 - Aspire Fitness with Ratna (Row, Cindy, Machines, OH walking lunges)

Sunday, July 15, 2018 - rest

Monday, July 16, 2018 - Bike Ride

Tuesday, July 17, 2018 - Aspire Fitness (Row 10 minutes, WMCF dynamic stretch, 15 air squats, 5 pull-ups, banded shoulder stretches, rope skips (singles, drills, doubles), 30 minutes total


Saturday June 30, 2018

Run - Rocky Mountain Greenway

Cindy - 2 rounds


Friday, June 29, 2018

Aspire Fitness

12:35 PM

Row - 5 min
Rope Skips - singles, drills, doubles (~20)

5x Wall Walk ups

4x5x24" Box Jumps

Front Squat


30 minutes total

Thursday, June 28, 2018


Thursday, June 28, 2018

5 Rounds of

15 air squats
10 push-ups
10 abmat sit-ups

followed by

30 pass throughs

Wednesday, June 27, 2018


While on a family vacation, I had the opportunity to discuss calisthenics and gymnastics with some extended family who happens to be a physical therapist.  We were discussing the purity of movement as stepping stones for gymnastics progression.

I am comfortable doing pull-ups, but do not keep a stable core, thereby emphasizing shoulder strength versus lat strength.

Similarly with hand stand holds, I have an arched back.  His suspicion was core strength, but I would argue it is more a function of shoulder mobility.

Either way he recommended some books and I may consider starting over with progressions.  Regardless of those steps, losing abdominal fat and improving overall mobility will lead to great strides in overall well being.