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 31, 2016

Overhead Walking Lunges

Saturday, December 31, 2016

Aspire Fitness

10:30 AM

Jump Rope - 10 minutes

singles, drills, doubles (got 17 unbroken!)

Walking Lunges

2x20 yards
1x20 yards + 10# plate OH
2x10 yards + 25# plate OH
2x10 yards + 35# plate OH (failed second set, stopped at 4 paces, my left high quad felt tight)

Ring Pull-ups

8x singles, working on L-sit progression

Dips

6x3 reps

Handstand

5x kick-ups

50 minute total workout

Friday, December 30, 2016

Deadlift - Bench Press

Thursday, December 29, 2016

Aspire Fitness

2;30 PM

Jump Rope - 8 min

singles, drills, doubles (got 10-12 unbroken several times)

Box Jumps

5 rounds of 10 jumps (24") every 1:30

Deadlift

5x135#
5x185#
4x225#
1x275#
1x275# (failed)

Handstand

Warm up with Bear Crawl
3x kick-up
feet on 24" box HSPU 4-3-3-3

Bench Press

5x95#
5x115#
5x135#
3x155#
3x155#

Pull-ups

4-3-3-2-2

1 hour total workout

Tuesday, December 27, 2016

Clean & Jerk

Monday, December 26, 2016

Aspire Fitness

8:45 AM

Jump Rope - 10 minutes

singles, doubles, drills

Clean & Jerk

Warm Up with Romanian Deadlift, shoulder mobility, air squats

3x65#
3x95#
2 failed attempts at 115#

then

Front Squat

3x115#
3x115#
3x135#

Handstand

3x kick-ups
3x wall-walks
3x6 reps knees on box (HSPU progression)
3x2 reps feet on box (HSPU progression)

Pull-ups

4-3-3-2-2

1-1 + 10#

1 + 25#

finish with kip swings

1:15 total workout

Saturday, December 24, 2016

Conditioning - Skills

Saturday, December 24, 2016

Aspire Fitness

8:35 AM

Jump Rope - 10 minutes

drills, singles, doubles - best was 12 unbroken doubles

Handstand - 15 minutes

warm up, 5 kick-ups, 5 wall walk-ups

Box Jumps

5 Rounds of 10

18", then 4 at 24"

Pull-ups

4-3-3-3-2-2

Back Squat

5 reps at 95#, 115#, 135#, 135#, 135#

Couplet

5 rounds of 5 burpees and 5 KBS (35#) EMOM

Thursday, December 22, 2016

Clean 1RM

Thursday, December 22, 2016

Oracle Gym

11:30 AM

Warm Up

Foam rolling, air squats, pass throughs, Sampson stretches, hip hinges

Clean 1RM

Warm up with 45#, 95#, 115#

135# felt good
155# power cleaned it, felt sloppy

Clean Pulls

4 sets of 3 reps at 155# (ideally 110-115% of 1RM clean)

Push Press

5 reps at 95#, 105#, 115#, 115#, 115# (ideally 80-85% of 1RM Push Press)

Finished with 3 sets of 4 toes to bar

1:15 total workout

Wednesday, December 21, 2016

Fighter Pull-Up Program

Day 1:  4-3-3-2-1
Day 2:  4-3-3-2-2
Day 3:  4-3-3-3-2
Day 4:  4-4-3-3-2
Day 5:  4-4-4-3-2
Day Off
Day 6:  5-4-3-3-2

Based on a max of 5 pull-ups.

Tuesday, December 20, 2016

Thrusters - Jump Rope

Tuesday, December 20, 2016

Oracle Gym

12:00 PM

Warm Up

30-20-30, jump rope technique, double unders and drills

warm up thrusters - 25#, 45#, 75#

Mainsite WOD

135# Thrusters - 10
50 Double Unders
135# Thrusters - 8
40 Double Unders
135# Thrusters - 6
30 Double Unders
135# Thrusters - 4
20 Double Unders
135# Thrusters - 2
10 Double Unders

I scaled to 75# thrusters and 2x singles and it took me 6:45 to complete.  I need to continue to workout at high intensity.

Finished with mobility - 20 wall squats, couch stretch, squat against wall, 3x5 OH squats at 45#

Total workout 45 minutes

Monday, December 19, 2016

Back Squat - Bench Press

Monday, December 19, 2016

Oracle Gym

12:15 PM

Row - 5 minutes

Back Squat

Warm up with 45#, 95#, 115#, 135#

2 reps at 150#, 160#, 175#, 185# E2OM

Pull-ups

2xBW
2xBW+10#
1xBW+15#
1xBW+20#
1xBW+25# failed

3xBW+10# (got 2 the first 2 rounds before dropping the weight, got 1 the last round before dropping the weight)

Bench Press

Warm up with 95#, 115#, 135#

2 reps at 150#, 160#, 175#, 185# E2OM, failed the last rep

Finished with pull-overs

3x8 @ 25#, 30#, 35#

Sunday, December 18, 2016

Squat Cleans

Sunday, December 18, 2016

Aspire Fitness

8:45 AM

Warm up on treadmill, 7 minutes, walk-run-walk

Box Jumps

5x10 at 18", 24", 24", 24", 24"

Deadlift

Warm up with 135# and 185#

3x5@225#

Squat Cleans

Warm up with 45# front squats and 65# squat cleans

3x4@85#

Cool down with 5 minute treadmill walk

50 minutes total workout.

Saturday, December 17, 2016

Gymnastics

Saturday, December 17, 2016

Aspire Fitness

9:45 AM

Treadmill

7 minutes walk/run

Handstand

5x kick-up and hold
5x wall walk-ups

Pull-ups

5x2 Jumping Chest to Bar, try to hold and lower, but this didn't go so well
5x Jumping Muscle Up, again this did not go so well

Strict Press

5x65#
3x95#
1x115#
3x95#
5x65#

45 minutes total workout plus 30 minutes snow shoveling

Friday, December 16, 2016

Bench Press - Back Squat

Friday, December 16, 2016

Oracle Gym

12:55 PM

Jump Rope (10 min)

Drills, singles, doubles,

Finished with 100 Jumping Jacks (1:37)

Bench Press

Warm up with 95#, 105#, 115#

3x5@135# E2OM

Back Squat

Warm up with 95#, 105#, 115#

3x5@135# E2OM

Finish with mobility:  Couch stretch, squat against wall.

Thursday, December 15, 2016

Jerk, Press and Lunge

Thursday, December 15, 2016

Oracle Gym - Coach Jonathon

11:30 AM (Sameer and me)

Warm Up 

Individually did 30-20-30, some Sampson stretches

Push Jerk + Split Jerk

hold OH for 5 seconds after split jerk

65#
95#
105#
4x115#

This was a pretty good little double.  I focused more on keeping my hips square than pulling under quickly.

3 Behind the Neck Push Press + 2 Push Press

45#
65#
75#

3x75#

Ideally should use snatch grip for both motions.  On the second set of 3, I did use the snatch grip for the behind the neck, but not the ones in front.  After the second work set, I tried a couple in front at 45#.

Walking Lunges

3x12 (6 lunges each leg)

BW
45# in Front Rack
45# OH

Mobility

Finished with 20 minutes mobility - Couch Stretch, Squat against wall, pigeon, wall squat, foam rolling, and chest expansion.

1:15 total workout

Wednesday, December 14, 2016

2 mile run

Wednesday, December 14, 2016

Oracle Gym

12:00 PM

Start with foam rolling, hip mobility movements

Treadmill - run/walk, speeds 3 to 7.2mph, incline 1.5%-5.0%, total 25 minutes, 2.18 miles

5x Handstand Kick-ups
5x Wall Walk-ups

50 Dips - sets of 2 and 3

55 minute total workout

Tuesday, December 13, 2016

16.5 Super Scaled

Tuesday, December 13, 2016

Oracle Gym

11:30 AM

Warm Up

Easy foam rolling, pass through, a couple of burpees and thrusters.

16.5 super scaled

18-15-12-9-6-3

65# Thrusters
Burpees over the bar

I was looking for a 20 minute workout including burpees so I dropped the round of 21 and did not use the 95# Rx weight.  This was still a grueling workout.  I finished in 20:27 and felt really good about the effort.

Pull-ups

21 total (3, 2 then singles)

Finished with 5 minutes on treadmill

45 minute total workout

Monday, December 12, 2016

Bench Press - Back Squat

Monday, December 12, 2016

Oracle Gym

11:55 AM

Warm Up

5 minute row, 15-10-15

Bench Press

Warm up with 95#, 115#, 135#

2x150#
1x160#
5x175#

5 rounds of

10 abmat sit-ups
10 reverse lunges

Back Squat

Warm up with 95#, 115#, 135#

2x150#
1x160#
4x175#

45 minute total workout

Squats

Friday, December 9, 2016

National Training Center, Clermont, FL

8:50 AM

Warm Up

Treadmill (10 minutes, walk, run, walk)
20-20-20

Front Squat

4x5@40kg

Back Squat

2x5@50kg
2x5@60kg

Sit-ups

GHD - 3x5
Tuck-ups - 3x8

Finished with 4x Handstand Kick-ups and 3x3 Pull-ups

50 minutes total workout

Thursday, December 8, 2016

Elizabeth

Thursday, December 8, 2016

Oracle Gym

10:45 AM

Warm Up

4 minute row, Burgener style warm up with 45# bar bell

Warm up cleans with 45#, 65#, 95#

Warm up dips

Elizabeth

21-15-9

135# cleans
ring dips

I scaled to 95# cleans and regular dips and had a tough go of this one.  The cleans typically started with sets of 4-5, before going in sets of 3's.  The dips were always in sets of 3's, less on the last round.  I finished in 12:59 and felt really good about the effort.

Push-ups

50 for time (4:35)

Started out with 5 reps, but by the end it was singles and doubles

Finished with some foam rolling

35 minutes total workout


Wednesday, December 7, 2016

Hang Power Snatch

Wednesday, December 7, 2016

Oracle Gym

12:40 PM

Warm Up

Jump Rope for 10 minutes - best was 9 unbroken doubles

Burgener warm up with PVC

50 Air Squats (1:50)

Hang Power Snatch (main site)

Warm up with 45#, 65#, 85#

Then

3-3-3-3-3 at 95#

Heaving Snatch Balance

3-3-3-3 at 45#

Pullovers

Finish with 3 sets of 10 at 25#

50 minutes total workout

Old School Exercises

Zercher Squats - Cradle barbell

Bradford Press - Barbell over head and back, focus on moving the shoulder joint

Otis Ups - Anchor feet, crunch weight up to vertical torso

Drag Curls - Supinated grip, drag barbell / EZ curl bar up torso

Scott Press - Named after Larry Scott, the first Mr. Olympia, start with dumbbells in front with arms at 90 degrees, move behind head, focus on scapular retraction and elevation

Vacuums - Train transverse abdominals by drawing belly button to spine (looks like you are sucking your gut in)

Floor Press - Lay on floor and bench press

Pull Overs - Lay with back crosswise on flat bench.  Lower barbell behind head towards floor and pull over chest.

Based on kind of cool video from Buff Dudes on Youtube.  I will certainly add some of the shoulder stuff in warm up and probably the pull overs to improve mobility.

Tuesday, December 6, 2016

Shoulder Press

Tuesday, December 6, 2016

Oracle Gym

11:35 AM

Warm Up

1 mile run on treadmill, 1.0% incline, 5.6 mph

Plank

Part of 12 days of fitness

5 minutes total

60 sec on 30 sec rest
60 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest

Metcon

21-18-15-12-9-6-3 of abmat sit-ups and shoulder presses (45#)

The shoulder presses were brutal and the overall workout took me 11:02 to complete.  Workout is from main site which called for GHD sit-ups and 95# shoulder presses.

Monday, December 5, 2016

Bench Press - Back Squat

Monday, December 5, 2016

Oracle Gym

12:25 PM

Warm Up

16 minutes on treadmill (1% incline), walked 4 minutes, 1 mile at 5.6mph, walk for 2 minutes

Pass throughs

Bench Press

Warm up with 95#, 115#, 135# then

5x150#
4x165#
3x180# (failed 3rd rep)

Back Squat

Warm up with 95#, 115#, 135# then

5x150#
4x165#
3x180#

Felt good, even though I was lifting in running shoes

45 minutes total workout.

Clean and Jerk

Sunday, December 4, 2016

Aspire Fitness

8:30 AM

Warm Up

5 minute row
Air Squat
Burgener warm up

Clean & Jerk

10x65#
3x75#
3x85#
3x95#
3x105#

Pull-ups

5x Chest to bar
5x Kipping

Pistols

4 rounds of 5 reps each leg to bench

Finished with 3 Handstand Kick-ups

1 hour total workout


Saturday, December 3, 2016

Kettlebell Swings

Saturday, December 3, 2016

Aspire Fitness

8:55 AM

Warm Up

55 calorie row (4:30), air squats, Sampson stretches

Box Jumps

Consistently jumping on 24" box, did not attempt 30" box.  Started with 5x5 and then a few singles trying to get the nerve to land the 30" box.

Handstand Technique

3x Handstand kick-ups
3x Wall walk-up

Kettlebell Swings

5x12

30#, then 4x40#

35 minute total workout

9 hours sleep

Friday, December 2, 2016

Bench Press - Back Squat

Friday, December 2, 2016

Oracle Gym

11:40 AM

Warm Up

5 minute row

30-20-30

Bench Press

Warm up with 95#, 115#

3x5x135# (focus on speed)

Back Squat

Warm up with 95#, 115#

3x5x135# (this felt heavy today, focus on pushing knees out)

Conditioning

5 rounds of

10 Abmat sit-ups
1 Handstand hold

then

10 Pull-ups (3-2-2-2-1)

50 minute total workout