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, August 30, 2017

Deadlift

Wednesday, August 30, 2017

Aspire Fitness

8:10 AM

Concept 2:  5 minutes, just under 1000 meters

WMCF Dynamic warm-up

Jump Rope - singles, drills, doubles (did not go so well)

Deadlift

6+2 x 95#
6+2 x 135#
4 x 185#
3 x 185#

40 Abmat sit-ups

40 minutest total workout

Sunday, August 27, 2017

Back Squat

Friday, August 25, 2017

Aspire Fitness

2:30 PM

Jump Rope - singles, drills, doubles (31 unbroken PR!!)

WMCF Dynamic Warm-up

Handstand Kick-up and Hold 5x

Back Squat

8x45#
8x65#
8x95#
4x135#
4x135#

Pull-ups 6x

Burpee Box Jump Overs

3x4 reps

40 minutes total workout

Friday, August 25, 2017

Overhead Press

Thursday, August 24, 2017

Aspire Fitness

11:00 AM

Row - 10 minutes

Jump Rope - singles, drill, doubles

WMCF Dynamic warm-up

Wall Walk-ups 3x

Overhead Press

8x45#
7x55#
3x5x65#

35 minutes total workout

Saturday, August 19, 2017

Handstand Kick Up

Saturday, August 19, 2017

Target Logistics - Watford City

6:10 PM

Treadmill - 10 min, 1.0% incline, 5.4 mph

Jump Rope - singles, drills, doubles (~40)

Handstand Kick-ups - 3x

WMCF dynamic warm-up

Downward dog hold

30 minutes total workout

General

Friday, August 18, 2017

Target Logistics - Watford City

6:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 2 Rounds

20 minutes total workout

Monday, August 14, 2017

Back Squat

Monday, August 14, 2017

Target Logistics - Watford City

6:10 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Back Squat

8x45#
8x95
5x115
5x135
4x155
3x155

20 minutes total workout

Bench Press

Sunday, August 13, 2017

Target Logistics - Watford City

6:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Bench Press

5x45
5x95
5x115
5x135
5x155
1x175

Land Mine - 45# bar

2 rounds of:

8 overhead press each arm
12 torso twists

30 minutes total workout

Saturday, August 12, 2017

Dumbbell Snatch

Saturday, August 12, 2017

Target Logistics - Watford City

6:45 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Jump Rope - singles, drills, doubles

WMCF dynamic warm-up

Handstand kick-up and hold 3x

Dumbbell Snatches

3x8 reps (4 each arm) 35# DB

30 minutes total workout

Friday, August 11, 2017

Thrusters

Friday, August 11, 2017

Target Logistics - Watford City

6:10 PM

Treadmill - 5.4 mph, 1.0% incline, 10 minutes

Jump Rope - singles, drills, doubles, 5 minutes

S2O - 8x45#
FS - 8x45#
Thrusters - 3x8x45#

30 minutes total workout

Thursday, August 10, 2017

General

Thursday, August 10, 2017

Target Logistics - Watford City

6:15 PM

Treadmill - 10 min, 1.0% incline, 5.4 mph

WMCF Dynamic warm-up

2 Rounds Cindy

25 min total workout

Tuesday, August 8, 2017

Burpee Box Jump Overs

Tuesday, August 8, 2017

Aspire Fitness

9:00 AM

Row - 5 minutes, 53 calories

WMCF Dynamic Warm-up

Burpee Box Jump Overs

10 rounds of 5 reps every 90 seconds (18" box)

30 minutes total workout

Front Squat

Monday, August 7, 2017

Aspire Fitness

4:30 PM

Jump Rope - singles, drills, doubles

Front Squat

8x45#
8x65#
6x85#
5x95#
4x105#
3x115#
1x135#

3x HS kick-up/hold
3x Wall Walk-up

5x Pull-ups

30 minute total workout

Sunday, August 6, 2017

Bench Press

Sunday, August 6, 2017

Aspire Fitness

7:30 AM

Tennis with Rob - 5 games, 4-1, called for rain

8:30 AM

Rower - 5 minutes

30 pass throughs
20 PVC OH Squats

Pull-ups/Dips

2-2
2-3
2-3
2-3
2-3

Bench Press

8x45
8x95
5x115
5x135
3x155

Afternoon bike ride

Thursday, August 3, 2017

Deadlift

Thursday, August 3, 2017

Aspire Fitness

4:00 PM

Jump Rope

singles, drills, doubles, 3 sets at 10+ unbroken

HSPU technique

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

Pull-ups

2-2-2-2-2

Deadlift

8x135#
3x3x185#

Back Squat

Tuesday, August 1, 2017

Home Gym

9:00 AM

5 Rounds of
15 air squats
10 push-ups
10 abmat sit-ups

10 minutes total workout

Aspire Fitness

11:00 AM

Jump Rope - singles, drills, doubles

Back Squat

8x45#
8x65#
8x95#
5x135#
5x155#
3x165#

Pull-ups

3-2-2-2

Dips

4-3-3-3-3

30 minutes total workout