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.

Sunday, July 30, 2017

Overhead Press

Saturday, July 29, 2017

Aspire Fitness

9:30 AM

Row - 10 min, 2000 meters

Jump Rope - singles, drills, doubles went poorly

Overhead Press

8x45#
8x55#
8x65#
5x75#

Box Jumps

6x5 to 24"

Pull-ups

1-1-1-2


Sunday, July 23, 2017

Back Squat

Sunday, July 23, 2017

Target Logistics - Watford City

6:15 AM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 1 round

Back Squat

3x5x95#

Dips

5-5-3-2

30 minutes total workout

Saturday, July 22, 2017

HSPU drills

Saturday, July 22, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

HSPU drills

3x kick-up and hold

3x3 piked push-ups

25 minutes total workout

Tuesday, July 18, 2017

HSPU drills

Tuesday, July 18, 2017

Target Logistics - Watford City

6:50 AM

Treadmill - 15 minutes, 5.4 mph, 1.0% incline

WMCF Dynamic Warm Up

HSPU drills

3x kick-up and hold

Piked push ups - 4, 3, 3

Pull-ups - 1 set of 2 with a slow lower

30 minutes total workout

Monday, July 17, 2017

Bench Press

Monday, July 17, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Bench Press

8x45
8x95
4x135

25 minutes total workout

Sunday, July 16, 2017

Back Squat

Sunday, July 16, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 15 min, 5.4 mph, 1.0% incline

WMCF Dynamic warm-up

Back Squat

8x45
8x95
5x115
5x135
3x155

Push-ups - 15

40 minutes total workout

Saturday, July 15, 2017

Dips

Saturday, July 15, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 15 min, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Dips - 5x3 reps

30 minute total workout

Friday, July 14, 2017

General

Friday, July 14, 2017

Target Logistics - Watford City

6:35 AM

Treadmill - 10 min, 5.4 mph, 1.0% incline

WMCF Dynamic Warm-up

HS Technique

3x kick-up
3x wall walk-up

25 minutes total workout

General

Wednesday, July 12, 2017

Target Logistics - Watford City

11:00 PM

10 minutes treadmill - 5.4 mph, 1.0% incline

Cindy - 4 Rounds

20 minutes total workout

Back Squat

Saturday, July 8, 2017

Aspire Fitness

9:00 AM

5 min Row

WMCF Dynamic Warm Up

Jump Rope - drills, 5x10 doubles

HS Technique

3x kick-up
3x wall walk-up

Box Jumps - 24" - 4x5

Pull-ups - 3-2-2-2-1

Back Squat

8x45#
8x65#
5x95#
3x135#
3x155#
1x185#

50 minutes total workout

Wednesday, July 5, 2017

Box Jumps

Saturday, July 1, 2017

Aspire Fitness

9:00 AM

5 minute Row

WMCF Dynamic Warm-up

Jump Rope - singles, drills, double unders (5 sets of 10)

Box Jumps - 6x5 to 24" box

Pull-ups 3x2

30 minute total workout

General

Wednesday, July 5, 2017

Home Gym

8:45 AM

10 rounds of

10 Air Squats
5 Push-ups
5 Ab-mat Sit-ups

12 minute total workout