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, January 2, 2017


Wednesday, January 2, 2017

Aspire Fitness

9:00 AM

Jump Rope - 10 minutes

singles, drills, doubles


Alternating rounds with a partner, for time:  “McGhee”

As many rounds as possible in 30 min

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Modify movements and weights as needed.

I did 185# deadlifts and took 2 minute breaks between rounds.  I got 7 rounds completed in 30 minutes.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Met Michael Davis.  Moved from Arkansas in August 2016, trained at MBS II and has been doing CrossFit for 4 years after completing an Ironman Triathlon in 2012.  Currently works on Children's Hospital Flight Team.

Finished with 5 rounds of

1 Handstand Kick-up and hold
6 Abmat sit-ups

1:00 total workout

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