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, September 26, 2016


Sunday, September 25, 2016

Aspire Fitness

8:00 AM

Warm Up

5 minute row, air squats, inchworm, down dog, up dog, good mornings


Build up with 45#, 135#, 155#, 185#, 205#




Warm up shoulders with hangs, kip swings

1-2-3-4-3-2-1 Strict pull-ups

No cool down

Signed $10 down $10 per month membership with Brittney

Aspire Fitness is a pretty good gym - lots of free weights, the right machines, cardio equipment, squat racks, incline, decline, flat benches, rig with rings/TRX and pull-up bars, 700# of bumper plates, descent barbells (deadlift style without center knurl) and the creme dela creme 60 yard sled push/pull turf.  They also have on demand classes and a theater cardio room.  Very clean and good extra amenities like child care, tanning and massage chairs.

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