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.

Monday, October 8, 2018

Bench Press

Monday, October 8, 2018

TruFit

9:00 AM

Treadmill
1% incline
2 min @ 3mph
3 min @ 5mph
2 min @ 3mph
3 min @ 5mph
2 min @ 3mph

Cindy - 2 rounds

Bench Press
8x65
8x95
5x115
4x135
2x155
2x165#

40 minutes total workout

Overhead Press

Sunday, October 7, 2018

Tru Fit

12:30 PM

Treadmill
1% incline
2 min @ 3mph
3 min @ 5mph
2 min @ 3mph
3 min @ 5mph
2 min @ 3mph

Jump Rope - 5 minutes

Box Jumps
3x 5 reps to 24" box
3x 5 reps to 30" box

Overhead Press
8x45
8x65
5x85
5x95

Walking Lunges
3x15 lunges

40 minutes total workout

Friday, October 5, 2018

Handstand Technique

Friday, October 5, 2018

8:10 AM

TruFit

Row - 10 min

WMCF Dynamic warm-up

Cindy - 1 Round

Handstand Kick ups - 5x

Pike Push-ups - 3x3

Back Squat
5x45
5x65
5x95
5x115#

40 minutes total workout

I ended up taking advantage of a flash deal that provided a 1 year membership for $99.  A lot of my fears with gym membership were avoided by paying cash.  Comparably at Vasa, I would have $20/month + $50/annual rate guarantee + fees for early cancellation + enrollment fees.

TruFit has all of the equipment I need, is clean and well organized and they have good staff members.

Sunday, September 30, 2018

OrangeTheory Fitness

We had a chance to check out OrangeTheory Fitness as my neighbor organized a group workout.  I have never taken a spin class, but it kind of felt like that vibe.  The group was divided into two, with half the class doing run/row and half the class doing calisthenics.  Halfway through the class we switched.

The run/row was made up of baseline and intensity.

The calisthenics were rounds for time.

I did get a good workout and the group workout is motivating.  It has been a while since I trained based on heart rate.  I do think, I should get another heart rate monitor.

The facility was clean, safe, organized and well staffed.

It is a little pricey given the class to instructor ratio.


Overhead Squat

Sunday, September 30, 2018

TruFit

8:30 AM

Treadmill
1.0% incline
2 min - 3mph
3 min - 5mph
2 min - 3mph
3 min - 5mph

Cindy - 1 Round

Pass throughs, PVC OH Squat

5x45# OH Squat
3x45# OH Squat
3x45# OH Squat

Bench Press
8x65#
8x95#
5x135#
5x135#

30 minutes total workout

Hang Clean and Jerk

Saturday, September 30, 2018

TruFit

9:00 AM

Row - 10 min, 110 calories

Cindy - 1 Round

Wall Ball shots
5 rounds of 10 shots with 10# ball to 10' target

Barbell
Rough Bergener warm-up by memory

5x45# hang power clean
5x45# hang clean and jerk
5x65# hang clean and jerk
3x85# hang clean and jerk
1x95# hang clean and jerk

35 minutes total workout

Friday, September 28, 2018

TruFit

Friday, September 28, 2018

TruFit Westminster

12:00 PM

Row 10 minutes, ~100 calories

Cindy - 1 round

Rope skips

1 wall walk up
3 HS kick up and hold

Box Jumps
5x18"
3x5x30"

Deadlift
3x5x135#

40 minutes total workout

Well Aspire closed all of their doors which left me holding the bag at the Westminster location after getting the Arvada location closed.  Lexi had posted an add for TruFit and I decided to check them out again.  It is a great facility with everything I need.  I got to meet Jeff, who was inspirational in incorporating the MMA section of the gym associated with Sparta Combat League.  I will definitely take advantage of introductory pricing associated with former Aspire members and will likely make this my gym of the future.  I do like the fact that Vasa has a pool and basketball court, but do not like the corporate feel at Vasa.