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, November 28, 2017

Walking Lunges

Tuesday, November 28, 2017

Aspire Fitness

8:08 AM

Row - 10 min, 100 calories

Foam Roll - 5 min

Jump Rope - 5 min; once under, drills, double under

Walking Lunges

5x20 yards

Pull-ups

2-2-1-1-1-1-1-1

40 minutes total workout

Sunday, November 26, 2017

Deadlift

Sunday, November 26, 2017

Aspire Fitness

8:55 AM

Row - 10 min, 1800 m

WMCF Dynamic Warm-up

Box Jumps

4 x 5 reps (24" box)

Wall walk-ups 3x

Deadlift

5x95#
4x5x135#

Dips

3-2-2

40 minute total workout


Saturday, November 25, 2017

Metcon

Friday, November 24, 2017

Aspire Fitness

9:15 AM

Treadmill - 10 min, 5.0mph, 1.0% incline

Jump Rope - 5 min, singles, doubles, drills

Metcon

Modified from CrossFit WOD 20171124 (half reps)

25-20-15-10-5

KB Swings (35#)
Abmat Sit-ups

11:00 minutes

Finished with a couple pull-ups

45 minutes total workout

Bike Ride - Surly Cross Check - 86th Parkway out and back ~7 miles, 35 minutes

Bench Press

Thursday, November 23, 2017

Aspire Fitness

8:30 AM

Row - 10 min, 1000m

Handstand Kick-ups - 3x

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

Bench Press

8x45
8x95
5x135
5x135
5x135

Walking lunges

3x20 yards

40 minutes total workout

Monday, November 20, 2017

General

Monday, November 20, 2017

Home Gym

8:00 AM

5 Rounds of

15 Air Squats
10 Push-ups
10 Abmat Sit-ups

Sunday, November 19, 2017

Wall Ball Shots

Sunday, November 19, 2017

Aspire Fitness

8:30 AM

Treadmill - 5 min, 1.0% incline, 5.2 mph

Row - 5 min, 1000m

20 pass throughs
20 PVC OH Squat

Jump Rope - 5 min, singles, doubles

8 strict pull-ups
4 kipping pull-ups

Wall Ball Shots

75 - 10 shots in 30 seconds followed by 60 second rest, 8 rounds total

45 minutes total workout

Saturday, November 18, 2017

Back Squat

Saturday, November 18, 2017

Aspire Fitness

7:45 AM

Treadmill - 5 min, 1.0% incline, 5.2 mph

Row - 5 minutes

Jump Rope - 5 minutes, singles, drills, doubles

HS Kick-up 3x
Wall Walk-up 3x

Back Squat

8x45
8x65
6x95
5x115
3x135

40 minutes total workout

Friday, November 17, 2017

Deadlift

Friday, November 17, 2017

Aspire Fitness

8:10 AM

Warm Up

Treadmill - 10 min, 1.0% incline, 5.2 mph

Row - 5 min, 1000m

30 pass throughs
20 PVC OH Squat

WMCF Dynamic warm-up

Handstand Kick-ups 3x

4x5 box jumps (24" box)

5x2 pull-ups

Deadlifts 
5-5-5 (135#)

50 minutes total workout

Wednesday, November 15, 2017

Bench Press

Tuesday, November 14, 2017

Target Logistics - Judson

6:15 PM

Treadmill - 10 min, 1.0% incline, 5.2 mph

Cindy - 2 rounds

Handstand Kick-ups - 2

Bench Press

8x55
8x95
5x115
5x135
3x155
2x175
2x185

35 minutes total workout

Tuesday, November 14, 2017

Back Squats

Monday, November 14, 2017

Target Logistics - Judson

5:45 PM

Treadmill - 10 minutes, 5.2 mph, 1.0% incline

Cindy - 2 rounds

Back Squat

8x45#
8x65#
5x95#

Sunday, November 12, 2017

General

Saturday, November 11, 2017

Target Logistics - Judson

7:00 PM

Treadmill - 1.0% incline, 9 min at 5.2 mph, 1 min at 3.0 mph

Cindy - 2 rounds

20 minutes total workout

Overhead Press

Friday, November 10, 2017

Target Logistics - Judson

6:45 PM

Treadmill - 10 min, 1.0% incline, 7.5 min at 5.2 mph, 2.5 min at 3 mph

Cindy - 2 rounds

Overhead Press
10x45
8x65
8x65

25 minutes total workout

Wednesday, November 8, 2017

Treadmill

Wednesday, November 8, 2017

Target Logistics - Judson

6:15 AM

Treadmill - 10 minutes, 1.0% incline, 5.2 mph

Tuesday, November 7, 2017

General

Sunday, November 5, 2017

Target Logistics - Judson

7:15 AM

Treadmill - 10 minutes, 1.0% incline, 2.5 min @5.4mph, 5 min @5.0mph, 2.5 min @3mph

Cindy - 2 round

Handstand Kick-ups 3X

30 minutes total workout

Bench Press

Tuesday, November 7, 2017

Target Logistics - Judson

6:10 AM

Treadmill - 10 min, 1.0% incline, 5.2 mph

Cindy - 2 rounds

Bench Press

8x115#
8x135#
3x155#

25 minutes total workout

Squats

Monday, November 6, 2017

Target Logistics - Jusdson

6:00 AM

Treadmill - 10 min, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Squats

10x45#
10x65#
8x95#

Dips

3x5 reps

30 minutes total workout