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, September 24, 2017

Deadlift

Sunday, September 24, 2017

Aspire Fitness

10:30 AM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

WMCF Dynamic warm up, 10 pass throughs

Box Jumps (24")

5 rounds of 6 reps EMOM

Deadlift

5 rounds of 7 reps E2OM

35 minutes total workout

Saturday, September 23, 2017

Wall Ball Shots

Saturday, September 23, 2017

Aspire Fitness

1:30 PM

Concept 2 - 10 minutes, ~2000 meters

30-20-30 Air Squat, Pass throughs, OH Squat with PVC

Jump Rope - singles, drill, doubles

Handstand Kick up and hold - 5x

Pike push-ups with feet on 2 foot box - 4 sets of 3 reps

Wall Ball Shots

5 sets of 10 reps - 14# ball to 10' target

45 minutes total workout

Front Squat

Friday, September 23, 2017

Aspire Fitness

10:45 AM

Treadmill, 5.4 mph, 1.0% incline, 10 minutes

WMCF Dynamic warm-up

Jump Rope - singles, drills, double

Front Squat

8x45#
8x65#
5x85#
5x95#
5x115#
3x135#
3x135#

40 minutes total workout

Thursday, September 21, 2017

Row

Thursday, September 21, 2017

Aspire Fitness

11:40 AM

Row - 10 minutes, 100 calories

WMCF Dynamic Warm-up

Jump Rope - singles, drills, doubles

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

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

40 minutes total workout

Saturday, September 16, 2017

Dips

Friday, September 15, 2017

Target Logistics - Williams

6:45 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

WMCF dynamic stretching

4 sets of 3 dips

25 minutes total workout

Thursday, September 14, 2017

KB Swings

Wednesday, September 13, 2017

Target Logistics - Williams

5:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 3 rounds

Handstand kick-up and hold 5x

KB Swings

3 rounds of 10 reps, 35#

30 minute total workout

Wednesday, September 13, 2017

Deadlift

Tuesday, September 12, 2017

Target Logistics - Williams

6:55 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 3 rounds

Deadlift

3 sets of 5 reps at 135

30 minutes total workout

Tuesday, September 12, 2017

DB Snatch

Monday, September 11, 2017

Target Logistics - Williams

7:15 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Handstand kick-up and hold - 5x

DB Snatch

2 rounds of 8 reps (4 each arm)

30 minutes total workout

Weight 197 lbs

Monday, September 11, 2017

Back Squat

Sunday, September 10, 2017

Target Logistics - Williams County Lodge

7:15 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 1 round

Back Squat

8x65#
5x115#
4x135#

30 minutes total workout

Saturday, September 9, 2017

Bench Press

Saturday, September 9, 2017

Target Logistics - Williams County Lodge

7:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 1 round

Overhead Press

8x45#
8x55#
8x65#

Bench Press

8x65#
8x115#
4x135#

30 minutes total workout


Dips

Friday, September 8, 2017

Target Logistics - Williams County Lodge

7:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Handstand kick-up and hold - 5X

Dips - 3x3

30 minutes total workout

Tuesday, September 5, 2017

Bench Press

Tuesday, September 5, 2017

Aspire Fitness

11:00 AM

Jump Rope - singles, drills, doubles (34 unbroken PR!!!)

Dynamic Stretching

10 Pull-ups

5 Wall Walk-ups

Bench Press

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

8 dips

30 minutes total workout

Monday, September 4, 2017

KB Swings

Monday, September 4, 2017

Garage Gym

2:20 PM

Jump Rope - singles, drills, doubles

Dynamic stretching, pass throughs, PVC OH Squats

Handstand Kick-up and Hold - 5x

Box Jumps

20" x 6
24" x 6 (5 min EMOM)

KB Swings

35# x 10 (5 min EMOM)

GHD Sit-ups - 3 x 5

35 minute total workout