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, December 31, 2017

Bench Press

Saturday, December 30, 2017

Target Logistics - Williams

6:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.2 mph

Cindy - 2 Rounds

Bench Press

8x95
6x115
5x135
3x145

25 minutes total workout

Dips

Friday, December 29, 2017

Target Logistics - Williams

6:00 PM

Treadmill - 5.0 mph, 1.0% incline, 10 minutes

Cindy - 2 Rounds

3x Handstand Kick-ups

3x5 Dips

25 minutes total workout

Deadlift

Thursday, December 28, 2017

Target Logistics - Williams

6:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.0 mph

Cindy - 3 Rounds

Deadlift

3x5 reps at 135#

Saturday, December 23, 2017

Bench Press

Saturday, December 23, 2017

Aspire Fitness

8:30 AM

Treadmill - 7 + 3 min, 1.0% incline, 5.0 mph

Pass throughs, bear crawl

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

Hang in false grip (3x3 seconds)

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

Bench Press

8x95#
7x115#
5x135#
3x155#
3x155#

Walking Lunges

Wednesday, December 20, 2017

Aspire Fitness

8:10 AM

Treadmill - 5 min, 5.0 mph, 1.0% incline

Jump Rope - singles, doubles, drills

Hang with false grip

Pull-ups

6x10 yards walking lunges

40 minutes total workout

Monday, December 18, 2017

Handstand Kick-ups

Monday, December 18, 2017

Aspire Fitness

8:10 AM

Row - 10 min

WMCF Dynamic warm-up, Pass Throughs, PVC OH Squats

Handstand Kick-ups 3X
Wall Walk-ups 3X

Pull-ups 5x2

Box Jumps

5x6 jumps to 24" box

False grip hangs

40 minutes total workout

Tuesday, December 12, 2017

General

Sunday, December 11, 2017

Target Logistics - Judson

6:20 PM

Treadmill - 10 min, 5.0 mph, 1.0% incline

Cindy - 2 Rounds

20 minutes total workout

Wednesday, December 6, 2017

Deadlift

Wednesday, December 6, 2017

Target Logistics - Williams

5:50 PM

Treadmill - 10 min, 5.0 mph, 1.0% incline

Cindy - 2 Rounds

HS Kick-ups - 3x

Deadlift

3x5x135#

35 min total workout

Tuesday, December 5, 2017

Bench Press

Monday, December 5, 2017

6:10 PM

Target Logistic - Williams

Treadmill - 1.0% incline

4x 5 min (2 min walk, 3 min 5.0 mph)

Bench Press

8x45
8x95
5x115
5x135
3x155

30 minutes total workout

Monday, December 4, 2017

KB Swings

Sunday, December 3, 2017

Target Logistics - Williams

2:40 PM

Treadmill - 10 min, 1.0% incline, 5.0 mph

Cindy - 2 Rounds

Dips

4-3-3

KB Swings

3x10 (35#)

Saturday, December 2, 2017

Back Squat

Saturday, December 2, 2017

Target Logistics - Williams

6:05 PM

Treadmill - 10 min, 1.0% incline, 5.0 mph

Cindy - 1 round + 15 air squat, 10 push-ups

Back Squat

8x45
8x65
5x95
5x115
3x135

30 min total workout

General

Friday, December 1, 2017

Target Logistics - Williams

5:55 PM

Treadmill - 10 min, 1.0% incline, 5.0 mph

Cindy - 3 rounds

25 minutes total workout