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.

Saturday, December 8, 2018

Clean and Jerk

Saturday, December 8, 2018

Tru-Fit 120th & Federal

1:10 PM

Row - 5 min

WMCF Dynamic warm-up

Rope Climb - 5 x 12'

Box Jumps - 3 x 5 x 30"

Handstand kick-up and hold - 3x

Wall walk-up - 3x

Clean and Jerk

5x65
5x85
5x95
1x105#

50 minutes total workout

The Tru Fit at 120th and Federal is a nice facility.  They have a rig, plenty of CrossFit stuff, GHD, climbing wall, very nice locker rooms and a host of wellness options.  Once the octagon and ring are up, I am sure the space will look a lot smaller.  It is a solid 20 minutes from the house without traffic.  They open early so I could make it work, but I will most likely pursue other options.

Monday, December 3, 2018

Box Jump - KBS

Monday, December 3, 2018

Apex Center

7:40 PM

Run on track
10 laps
1 lap walk
10 laps
1 lap walk
~20 minutes

Cindy - 2 Rounds

Box Jumps - 3x5x24"

Turkish Get-ups - 2 each side, 12#KB

KBS - 3x10x23#

40 minutes total workout

Sunday, December 2, 2018

Squat - Bench Press

Sunday, December 2, 2018

TruFit

10:15 AM

Treadmill

2 min, 3%, 3 mph
10 min, 1%, 4.8 mph
1 min, 1%, 3 mph
5 min, 1%, 4.8 mph
2 min, 1%, 3 mph

WMCF Dynamic warm-up

Pass Throughs & PVC OH Squats

1 Tire Flip (heavier tire)

Back Squat

8x45
8x135
5x155
4x165
1x175#

Bench Press

8x95
7x135
4x155
2x175

50 minutes total workout


Saturday, December 1, 2018

Tire Flips

Saturday, December 1, 2018

TruFit

8:50 AM

Row - 10 min, 103 calories, 1950 meters

WMCF Dynamic Warm-up

3x3 pike push-ups from 24" box

3x6 Tire flips with light tractor tire

5x5 Burpees

40 minutes total workout

Much to my chagrin, I was informed that the TruFit on 88th was closing and my membership would be moving to their location at 120th and Federal.  It brought back disconcerting memories of the Aspire debacle with the location on 64th closing, the move to 84th and Federal and then that location closing.  It makes me appreciate how tough the globo gym market is.  It seems like a really easy business model.  Lease the space, lease equipment, have somebody at the front desk and get some insurance.  Yes you will need to clean the place and figure out hours.

I have seen micro-gyms come and go also, but for some reason CrossFit gyms usually endure.  The primary driver seems to be sense of community.  I am not sure what the break even membership number is, but at 100 members paying $150/month that works out to $15K month.  To get the equivalent from a globo gym, you would have to sign up closer to 1000 members and they are less loyal.

Wednesday, November 28, 2018

Handstand Technique

Wednesday, November 28, 2018

TruFit

5:50 PM

Treadmill

3 min, 3% incline, 3 mph
5 min, 1% incline, 5 mph
1 min, 1% incline, 3 mph
5 min, 1% incline, 5 mph
2 min, 1% incline, 3 mph

Cindy - 2 Rounds

3x Handstand kick-up and hold
2x Wall walk-up
1x Handstand kick-up and hold

Overhead Press

8x45
8x65
6x75#

Walking Lunges

3x 15 steps

Abmat Situps

3x10

50 minutes total workout

Sunday, November 25, 2018

Baseline - Deadlift

Sunday, November 25, 2018

TruFit

9:05 AM

Treadmill - 5 min, 3% incline, 3 mph

WMCF Dynamic Warm-up

Baseline
500m row
40 air squat
30 sit-ups
20 push-ups
10 pull-ups

9:44

Deadlift
8x95
5x135
5x155
3x185

Foam rolling

40 minutes total workout

Friday, November 23, 2018

Back Squat

Friday, November 23, 2018

TruFit

2:15 PM

Row 10 min, 2000m, ~100 calories

Foam Roller

WMCF Dynamic warm-up

3x Handstand Kick-up and hold

1x Wall Walk-up

Back Squat
8x45
8x95
5x115
5x135
5x155#

AbMat Sit-ups
3x10

50 minutes total workout