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.

Wednesday, June 28, 2017

Dips

Wednesday, June 28, 2017

Target Logistics - Stanley

6:45 AM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Handstand kick-ups 3x

Dips 5x3

Tuesday, June 27, 2017

Bench Press

Tuesday, June 27, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 10 min, 1.0% incline, 5.4 mph

Concept 2 - 10 min, ~2000 meters

Bench Press

10x95
8x115
5x135
3x155

Monday, June 26, 2017

Cindy

Monday, June 26, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 10 minutes, 1.0% incline 5.4 mph

Cindy - 3 rounds

20 minutes total workout

Sunday, June 25, 2017

Dips

Sunday, June 25, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 15 minutes, 1.0% incline, 5.4 mph

Cindy - 3 Rounds

Dips - 5 sets of 3 reps

30 minutes total workout

Saturday, June 24, 2017

Deadlift

Saturday, June 24, 2017

Target Logistics - Stanley

6:45 AM

Treadmill - 1.0% incline, 5.6 mph, 10 minutes

WMCF Dynamic Warm-up

Deadlift

5x135#
5x185#
3x225#
1x275#

3 rounds of

1 handstand kick-up and hold
3 pull-ups

Friday, June 23, 2017

Bench Press

Friday, June 23, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 3 rounds

Bench Press

7x135#
4x155#
2x175#
1x185#

Walking Lunges

25 ft - no weight
25ft - 25# DBs
25ft - 35# DBs
25ft - 35# DBs

Thursday, June 22, 2017

Front Squat

Thursday, June 22, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 3 Rounds

Handstand Technique

3x kick-up and hold
3x wall walk-up

Front Squat

5x45#
5x65#
4x95#
3x95#

Wednesday, June 21, 2017

Bench Press

Wednesday, June 21, 2017

Target Logistics - Stanley

6:15 AM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 2 Rounds

Bench Press

8x95#
8x115#
5x135#
2x155#

Tuesday, June 20, 2017

Deadlift

Tuesday, June 20, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 10 min, 1.0% incline, 5.4 mph

WMCF Dynamic warm-up

Handstand Technique

3x HS Kick-ups
3x Wall walk-ups

Pull-ups - 3, 2, 2

Deadlifts

5x135#
5x185#
3x185#
2x185#

Monday, June 19, 2017

DB Snatches

Monday, June 19, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 1.0% incline, 5.4 mph, 15 minutes

Cindy - 2 rounds

DB Snatches

3x10x35# alternating

Sunday, June 18, 2017

Front Squat

Sunday, June 18, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 15 minutes, 1.0% incline, 5.4 mph

WMCF Dynamic Warm Up

Handstand Technique

3x Kick-ups

3x Wall walk ups

Front Squat

5x45#
5x65#
5x95#

35 minute total workout

Saturday, June 17, 2017

Overhead Press

Saturday, June 17, 2017

Target Logistics - Stanley

6:40 AM

Row - 10 min, 2000m

Cindy - 2 rounds

Overhead Press

3x8x45#

Dips

5x2

25 minutes total workout


Friday, June 16, 2017

Walking Lunges

Friday, June 16, 2017

Target Logistics - Stanley

6:30 PM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 2 rounds

Walking Lunges

6x25'

0-0-20-20-40-40#

Bench Press

8x95#
5x115#
5x135#

30 minutes total workout

Tuesday, June 13, 2017

Bench Press

Monday, June 12, 2017

Aspire Fitness

1:20 PM

Warm Up

5 min Row
WMCF Dynamic stretch
Jump Rope - 5x10 DU

Box Jumps

1 minute ON, 1 minute REST - 11, 11, 12, 11, 5 reps

KBS

30s ON, 1 minute REST
17x25#
14x35#
15x35#
14x35#

Bench Press

8x95#
5x135#
4x155#
2x175#

Deadlift

8x135#
3x5x185#

Dips

3x4 reps

1 hour total workout

Sunday, June 11, 2017

Back Squat

Saturday, June 10, 2017

Aspire Fitness

8:20 AM

Warm Up

5 minute row
Sampson stretches plus WMCF Dynamic Warm-up
Jump Rope - singles, drills, doubles (one good stretch of 10+)

Handstand Technique

Handstand kick-ups
Wall walk-ups

Back Squats

5x45#
5x65#
5x95#
5x115#
5x135#
3x155#
2x175#

50 minutes total workout

Monday, June 5, 2017

Deadlift

Monday, June 5, 2017

Aspire Fitness

8:30 AM

Warm Up

5 minute Row
WMCF Dynamic Warm-up
Jump Rope - singles, drills, doubles (5 minutes)

Box Jumps

5 minute EMOM

5x 24" Box Jumps

Deadlift

5 minute EMOM

5x 135# deadlift

Cool Down

10 minute walk on treadmill

40 minute total workout
 

Saturday, June 3, 2017

Back Squats

Saturday, June 3, 2017

Aspire Fitness

8:10 AM

Warm Up

10 minutes on Concept 2, around 2000 yards

WMCF dynamic warm-up

Back Squat

10x45#
8x65#
8x95#
5x115#
5x135#

Pass throughs, Overhead Squat with PVC

Sit-ups

4 rounds of

15 abmat sit-ups
60 yard walk