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.

Tuesday, May 30, 2017

Walking Lunges

Tuesday, May 30, 2017

Target Logistics - Stanley

6:30 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Lunges

2 sets no weight
1 set 25#
1 set 30#
1 set 35#

about 6-8 steps each set

Overhead press

8x25#
8x35#
8x45#

30 minutes total workout
 

Saturday, May 27, 2017

Front Squat

Saturday, May 27, 2017

Target Logistics - Stanley

6:30 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Handstand Technique

3x kick-ups
3x wall walk-ups

Front Squat

5x65#
5x95#
3x115#
2x115#


 

Friday, May 26, 2017

Deadlift

Friday, May 26, 2017

Target Logistics - Stanley

6:20 PM

Treadmill - 10 minutes, 5.6 mph, 1.0% incline

2 Rounds Cindy (first round was unbroken pull-ups)

Bench Press

8x95#
5x115#
5x135#
1x155#

Deadlift

6x135#
3x185#
3x225#
2x225#

35 minutes total workout

Thursday, May 25, 2017

Front Squat

Thursday, May 25, 2017

Target Logistics - Stanley

6:40 PM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

4 rounds Cindy

Front Squat

5x45#
5x65#
5x95#

Handstand Technique

3x Kick-ups
3x Wall walk-ups

35 minutes total workout

Wednesday, May 24, 2017

Bench Press

Tuesday, May 23, 2017

Target Logistics - Stanley

6:30 PM

Treadmill

15 minutes, 1.0% incline, 5.4 mph

Bench Press

8x45#
8x95#
5x115#
5x135#
3x155#

Pull-ups/Dips

3-3
2-2
1-1

30 minutes total workout

Monday, May 22, 2017

Overhead Press

Monday, May 22, 2017

Target Logistics - Stanley

6:30 PM

Warm Up

Treadmill - 10 minutes (1.0% incline, 5.4 mph)

15 air squats - 10 push-ups - hang
15 air squats - 10 push-ups - kip swings
15 air squats - 10 push-ups - 3 pull-ups
15 air squats - 10 push-ups - 3 pull-ups
15 air squats - 10 push-ups - 3 pull-ups

Overhead Press

8x45#
5x65#
5x65#

Finish with hollow body hold and superman

 

Saturday, May 20, 2017

Deadlift

Saturday, May 20, 2017

Target Logistics - Stanley

7:00 PM

Warm Up

10 minute treadmill (5.6 mph, 1.0% incline)
2 rounds of Cindy

Handstand Technique

3x Kick-ups
3x Wall walk-ups
2x3 Pike push-ups with feet on bench

Deadlift

4x5x135#

30 minute total workout

Friday, May 19, 2017

Walking Lunges

Friday, May 19, 2017

Target Logistics - Stanley

6:20 PM

Warm Up

10 minute row
2 Rounds of Cindy

Bench Press

8x45#
8x95#
5x115#
3x135# (felt heavy today)

Walking Lunges

6 steps each round

no weight
15# db
20# db
25# db
30# db (only 4 lunges)

35 minute total workout

Thursday, May 18, 2017

Front Squat

Thursday, May 18, 2017

Target Logistics Man Camp

6:50 PM

Warm Up

10 minutes on treadmill (1.0% incline, 5.4 mph)
4 rounds of Cindy
Jump Rope (beaded rope, 5 minutes, singles/doubles)

Front Squat

5x45#
5x65#
3x95#
3x95#

DB Snatch

5x30#
5x40#
3x50#

40 minutes total workout

Really nice gym with 3 treadmills, 3 ellipticals, 1 rower, plenty of free weights with DB going to 100#.  Spot for pull-ups, some machines, bench press, military press, barbells.

Tuesday, May 16, 2017

Thrusters

Tuesday, May 16, 2017

Aspire Fitness

8:00 AM

Warm Up

5 minute row, WMCF Dynamic warm-up, Jump Rope

Thrusters

8x45#
3x5x65#
with shoulder warm up and T2B between sets

Back Squats

Finished with 20 unbroken back squats at 95#

35 minute total workout

Monday, May 15, 2017

Deadlift

Monday, May 15, 2017

Aspire Fitness

8:10 AM

Warm Up

10 minute treadmill (1.0% incline, 5.4 mph)

WMCF Dynamic warm-up

Jump Rope - singles, drills, doubles (13 unbroken, 50 total)

Handstand Technique

3x kick-up hold (left/right hand release)
3x wall walk up

Deadlift

8x95#
5x135#
3x155#
3x155#

50 minute total workout

Bench Press

Sunday, May 14, 2017

Aspire Fitness

8:30 AM

Warm Up

10 min treadmill (1% incline, 5.4 mph)

WMCF dynamic warm up

5 minute EMOM of 5 Box Jumps (24")

Bench Press

8x45#
8x65#
5x95#
5x115#
3x135#
2x155#

Pull-ups/Lunges

1-0
3-0
3-20 yards
3-20 yards
3-20 yards

45 minute total workout

Saturday, May 13, 2017

Overhead Press

Friday, May 12, 2017

Aspire Fitness

8:30 AM

Warm Up

10 minute row (just over 1000m)

WMCF Dynamic Warm Up

Jump Rope - singles, drills, doubles

24" Box Jumps (5 reps EMOM)

Overhead Press

3 sets (45#, 65#?)

45 minute total workout

 

Back Squats

Saturday, May 13, 2017

Aspire Fitness

7:30 AM

Warm Up with 10 minute run on treadmill (1% incline, 5.4mph)

WMCF Dynamic Warm up

Squats

5x45#
5x65#
5x95#
5x115#
3x135#

HSPU Technique

3 kick-ups
3 wall walk ups

Pull-ups

3-3-2-2

45 minutes total workout

Thursday, May 11, 2017

Tune - Up

Thursday, May 11, 2017

Aspire Fitness

8:00 AM

10 minute run at 5.4 mph, 1.0% incline

WMCF Dynamic Warm-up

3 rounds of 15 air squats, 5 push-ups and 5-3-2 pull-ups

Jump Rope - singles, drill, doubles (53, with 13 of those unbroken)

3x handstand kick-ups
3x wall walk-ups

Deadlift - 3x8 at 95#

Benchpress - 2x8 at 95#

50 minutes total workout

End of an Era

My CrossFit journey has been on a hiatus due to a new job opportunity that kicked off with 5 straight weeks of training (yes including Saturday and Sunday), consisting of 12 hours days except for a few office days and an hour to hour and a half drive to and from location.

I did a lot of awkward object carries (chixsans, 4" iron, 3" iron, plywood boards, etc).  I also spent a lot of time tightening and loosening wing nuts with an 8 pound hammer.

Despite all of this, I still felt my hard earned fitness slipping away.  The training period has come to an end and I will be starting a schedule with 14 days of work and 14 days off.  I will be challenged to make the world my box and get into a rhythm again.