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, May 16, 2018

Wall Ball Shots

Wednesday, May 16, 2018

Aspire Fitness

8:00 AM

Concept 2 - 5 minutes, 54 calories

Pass throughs

WMCF Dynamic Warm-up

Rope Skips - singles, drills
5x max doubles in 30 seconds (13, 12, 13, 32, 15), 32 unbroken PR!?

Cindy - 2 rounds

Wall Ball Shots

3x10 reps (14# ball to 10' target)

Tuesday, May 15, 2018

Walking Lunges

Tuesday, May 15, 2018

Aspire Fitness

8:15 AM

Treadmill - 4 min, 5.0 mph, 1.0% incline

WMCF dynamic warm-up

Cindy - 2 rounds

Handstand kick-ups 3x

Walking Lunges
2x20 yards

30 minutes total workout

Afternoon bike ride.

Sunday, May 13, 2018

Box Jumps - Deadlift

Sunday, May 13, 2018

Aspire Fitness

9:00 AM

Concept 2 - 10 minutes, 1950m

WMCF dynamic warm-up

Cindy - 2 Rounds

Box Jumps

6x5 reps to 24" box EMOM

Deadlift

3x8x95# every 2 minutes

40 minute total workout

General

Saturday, May 12, 2018

Aspire Fitness

9:00 AM

Treadmill - 1.0% incline
4 min @ 5.0 mph
1 min @ 3.0 mph
4 min @ 5.0 mph
1 min @ 3.0 mph

Foam rolling

WMCF Dynamic warm-up

Cindy - 2 rounds

3x Handstand Kick-up and holds

35 minutes total workout

Monday, April 23, 2018

Box Jumps

Monday, April 23, 2018

Aspire Fitness

8:20 AM

Row - 10 minutes, 1960 meters

Foam roller on posterior chain.

Cindy - 2 Rounds

Box Jumps - 6 rounds of 5 jumps to 24" box EMOM

Handstand Kick-ups - 3X

Walking Lunges - 20 yards

40 minutes total workout

Friday, April 13, 2018

Calisthenics

Friday, April 13, 2017

Home Gym

1:00 PM

4 Rounds of:

15 air squats
10 push-ups
10 Abmat sit-upts

Friday, April 6, 2018

Calisthenics

Friday, April 8, 2018

Home Gym

1:00 PM

3 Rounds of

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

Thursday, April 5, 2018

Walking Lunges

Thursday, April 5, 2018

Aspire Fitness

11:30 AM

Treadmill - 10 min, 1.0% incline, 5 mph

Foam Rolling

WMCF Dynamic Warm-up

Cindy - 2 rounds

2x C2B pull-up attempts

5x Wall-walk-ups

3 x 20 yards Walking Lunges

40 minutes total workout

Tuesday, April 3, 2018

Back Squat

Tuesday, April 3, 2018

Aspire Fitness

8:10 AM

Row - 5 min, 50 calories

WMCF Dynamic warm-up plus pass throughs

Cindy - 2 Rounds

Jump Rope - singles, drills, doubles

Ab routine

Back Squat

5x45
5x65
5x95
5x115#

45 minutes total workout

Box Jumps

Monday, April 2, 2018

Aspire Fitness

Treadmill - 2 x 5 min, 5.0 mph, 1.0% incline

WMCF Dynamic warm-up

Pass throughs

Cindy - 2 rounds

3x HS Kick-ups
2x Wall walk-ups

4x5 Box Jumps (24")

40 minutes total workout

Afternoon - 50 min bike ride (Gios)

Saturday, March 24, 2018

18.5 Thrusters, Jumping Chin over bar pull-ups

Saturday, March 24, 2018

Aspire Fitness

5:00 PM

Warm Up

Row 5 minutes, 1000m

WMCF Dynamic warm-up

Cindy - 1 round

roll triceps, thrusters

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 65 lb.

This is the scaled workout, Rx would have required 100# thrusters and chest to bar pull-ups.  I did not know what to expect, but this workout got tough quick and the pull-ups went so fast, it just seemed like continuous thrusters.  I got through the round of 3 and 6 OK and then started to split up the thrusters and pull-ups at 9 and 12.  I got 3 reps into the round of 15 before timing out.  My score would be 54 reps.

Sunday, March 18, 2018

18.4 Deadlift, Hand Release Push Ups

Sunday, March 18, 2018

Aspire Fitness

5:00 PM

Warm Up

Row - 5 min, 1000 m

WMCF dynamic warm-up

1 Round Cindy

Deadlift - 5x135, 1x185

Workout 18.4

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

This was tough and I did not know how if I would even make it to the heavier deadlifts under the 9 minute cap.  I know the Rx would have been even worse.  It called for deadlifts at 225 and 315#, Hand Stand Push-ups and Hand Stand walks for 50 feet.

The first round was pretty smooth.  I did break up the deadlifts and the HR push-ups.  The second round was good too, but I could feel myself slowing down.  I could not figure out where to rest on the push-ups.  I finished the 9/9 with a little over 1 minute to go.  I did the 185# deadlifts as singles and managed to get 5 done before the time cap.

I cooled down with a 5 minute walk on the treadmill, but I am sure my hamstrings will be lit tomorrow.

Tuesday, March 13, 2018

18.3 Rope Skips, OHS, DB Snatch, COBPU

Tuesday, March 13, 2018

Aspire Fitness

10:20 AM

Warm-up

Rope skips, strict pull-ups, PVC OH Squats, all technical movements

18.3 Scaled

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

The Rx workout included 115# OHS, ring muscle-ups, bar muscle-ups, 50# DB snatches and Double unders.

The single unders were not bad.  They were taking me about 1 minute per round.  The OHS was tough and I broke it up into 2 sets of 10.  I did kipping pull-ups and could string together a couple each set before reverting to singles.  I was just exhausted for the DB snatches and was taking two breaths between each one.  In 14 minutes, I completed 1 round plus 95 reps or 561 reps.  Even if I had gotten back to the bar, I would have been lucky to get a rep.

Overall, it was a really good and challenging workout.  I wanted to do it on Sunday, but was battling a stomach bug.


Thursday, March 8, 2018

Wall Ball Shots

Thursday, March 8, 2018

Aspire Fitness

8:10 AM

Treadmill - 5 min, 1.0% incline, 5.0 mph

WMCF dynamic warm-up

Pass throughs

Cindy - 2 Rounds

Wall Ball Shots

5x10 with ~1 min rest between sets
14# ball to 10' target

40 minutes total workout

Wednesday, March 7, 2018

Bench Press

Wednesday, March 7, 2018

Aspire Fitness

3:40 PM

Row - 10 min, 2000m

Foam roller, WMCF dynamic warm-up

Cindy - 3 Rounds

Handstand kick-ups - 3x

Bench Press

8x95
5x135
4x135

40 minutes total workout

Friday, March 2, 2018

18.2 DB Squats, Bar Facing Burpees

Friday, March 2, 2018

Aspire Fitness

12:40 PM

Warm-up

Row 2:30
WMCF dynamic warm-up
2x DB Squats
15 air squats
2x Bar-facing burpees
Roll out triceps
Cleans - 45, 65, 95, 115#

18.2 DB Squats, Bar Facing Burpees

1-2-3-4-5-6-7-8-9-10 reps of
DB Squats (35# DB scaled)
Bar Facing Burpees (step up OK, scaled)

12 minute time cap for 18.2 and 18.2a

18.2a IRM clean

I did this workout scaled and it was a doozy.  Despite a long warm-up and a good rest before the first rep, I was huffing and puffing right out of the gate.  I paced well and started stepping up on my burpees on the the round of 3 reps.  I quickly realized that I would not get to the clean and just focused on keeping moving.  I was breaking the squats into sets of 2 or 3 and resting at the top.

I ended up finishing the 9th round, but could not start the 10th.  As far as reps go that would be 90 reps.  I felt pretty good about the effort and was done when the clock stopped.  I think setting up a 115# clean (with 2 extra 10# plates on hand for my second attempt) was optimistic.  I would have been lucky to put up a 95# clean.

It was a really good sprint workout and I am sure the elites made a mockery of it.

Thursday, March 1, 2018

Box Jumps

Thursday, March 1, 2018

Aspire Fitness

8:00 AM

Treadmill - 1.0% incline

2 min - 3.0 mph
5 min - 5.0 mph
2 min - 3.0 mph
5 min - 5.0 mph
2 min - 3.0 mph

WMCF Dynamic Warm-up

Cindy - 2 Rounds

Box Jumps

5 rounds of 5 BJ to 24" (EMOM)

KB Swings

3 rounds of 10 KBS 30# (EMOM)

Overhead Press

Wednesday, February 28, 2018

Aspire Fitness

8:10 AM

Treadmill  - 1.0% incline,
2 min - 3 mph
2 min - 5 mph
2 min - 3 mph
2 min - 5 mph
2 min - 3 mph

Foam rolling

Banded shoulder stretches

Double Unders

10 rounds of max reps in 20 seconds, EMOM
Worst round 13, best round 27, usually around 20.

Overhead Press

8x45
8x65
5x85
5x85

35 minutest total workout

Tuesday, February 27, 2018

Dead lift

Tuesday, February 27, 2018

Aspire Fitness

11:40 PM

Concept 2 - 10 min, 2000 m

Foam roller

Cindy - 2 rounds

Deadlift

8x45
8x95
5x135
5x135

Dips

2x5

40 minutes total workout

Monday, February 26, 2018

General

Monday, February 26, 2017

Aspire Fitness

1:00 PM

Treamdill -10 minutes, 1.0% incline, 2 min 3.0 mph, 2 min 5.0 mph, 2 min 3.0 mph, 2 min 5.0 mph, 2 min 3.0

WMCF Dynamic warm-up

20 pass throughs

Banded shoulder stretches

Cindy - 2 Rounds

Handstand Kick-ups 3x

35 minutes total workout

Friday, February 23, 2018

18.1 Hanging Knee Raises, DB HC&J, Row

Friday, February 23, 2018

Aspire Fitness

11:00 AM - Self

Warm Up

Row
Pull-up hangs, small swings, knee raises
DB HC&J

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row

Men use 35-lb. dumbbell

I did the scaled workout above, Rx would have called for T2B and a 50# DB.

I managed 6 Rounds + 18 Reps.  I thought I paced it well.  From the get go, I broke up the hanging knee raises into 2 sets of 4 reps.  That is where I usually got swinging.  The HC&J were the toughest part and I found myself wanting to rest and not wanting to get on the rower.  I tried to use the 14 calorie row as a recovery spot, but each round took less than a minute and then it was back to the pull-up bar.

I did not register for the open this year, but found myself in a position to go to the gym and wanted to give it a shot.  My capacity for work is certainly down a little.  I have not done a long high intensity workout like that in a while.  Overall, I am pretty excited and may follow the 18.2 workout more closely.

Thursday, February 22, 2018

Bench Press

Thursday, February 22, 2018

Aspire Fitness

11:04 AM

Row - 10 min, 2000m

WMCF Dynamic warm-up

Cindy - 2 Rounds

Bench Press

8x45
8x95
6x115
5x135
2x155#

35 minutes total workout

Left knee, upper medial had a sore spot that I noticed after rowing

General

Saturday, February 18, 2018

Aspire Fitness

8:20 AM

Treadmill - 10 min, 5 mph, 1.0% incline

WMCF Dynamic warm-up

Cindy - 2 rounds

3x HS Kick-ups

3 x 8 x 24" Box Jumps

40 minutes total workout

Thursday, February 15, 2018

Back Squat

Thursday, February 15, 2018

Aspire Fitness

10:30 AM

Treadmill - 10 min, 5.0 mph, 1.0% incline

WMCF Dynamic Warm-up

Cindy - 2 Rounds

Back Squat

8x45
8x65
8x95
5x115

35 minutes total workout

Wednesday, February 14, 2018

General

Wednesday, February 14, 2018

Aspire Fitness

8:10 AM

Row - 10 min, 2100m, 116 calories (good pace)

Banded shoulder stretches

Cindy - 3 Rounds (easy pace)

3x Handstand kick-ups

4x 10 yards walking lunges

40 minutes total workout

Sunday, January 28, 2018

Snatch

Sunday, January 28, 2018

Aspire Fitness

9:00 AM

Row - 10 min, 2000 m

WMCF Dynamic Warm-up

Power Snatch

6x45
3x5x65#

Lunges

2x20 yards
2x10 yards with 25# plate overhead

Handstand Technique

Saturday, January 27, 2018

Aspire Fitness

8:30 AM

Treadmill - 10 min, 5.0 mph, 1.0% incline

WMCF dynamic warm-up

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

3x wall walk-up
2x headstand hold
1x handstand kick-up

35 minutes total workout

Tuesday, January 23, 2018

Wall Ball Shots

Tuesday, January 23, 2018

Aspire Fitness

8:10 AM

Treadmill - 5.0 mph, 1.0% incline, 10 minutes

WMCF dynamic warm-up

Banded shoulder stretches

Wall Ball Shots - 5x10x14# to 10' target

Pull-ups - 2-2-2

Pike Push-ups 3-3-3-3

40 minutes total workout 

Monday, January 22, 2018

Thrusters

Monday, January 22, 2018

Aspire Fitness

Treadmill - 1.0% incline 5 mph, 4 + 6 minutes

WMCF Dynamic Warm-up

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

Thrusters

4x5x45#

35 minutes total workout

General

Saturday, January 20, 2018

Aspire Fitness

8:15 AM

Row - 10 min, 2000m

20 pass throughs

Jump Rope - singles, drills, 5x doubles (22, 21, 14, 17, 18)

Cindy - 1 round strict pu, 1 round kipping pu

3x handstand kick-ups

40 min total workout

Tuesday, January 16, 2018

Deadlift

Tuesday, January 16, 2018

Aspire Fitness

8:00 AM

Treadmill - 10 min, 1.0% incline, 5.0 mph

WMCF dynamic warm-up

3x handstand kick-ups

Deadlifts
5x95#
3x5x135#

Ring hangs 4x

Pull-ups 2-2-1

45 minutes total workout

Saturday, January 13, 2018

Box Jumps

Saturday, January 19, 2018

Aspire Fitness

9:15 AM

Row - 10 min, 1850 meters

WMCF Dynamic Warm-up

Jump Rope - singles, drills, doubles (14-19-21-21-10)

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

Box Jumps

6 reps every 90 seconds to 24" box (30 total box jumps)

Friday, January 12, 2018

General

Friday, January 12, 2018

Aspire Fitness

8:00 AM

Treadmill - 1.0% incline
6 min - 5.0 mph
2 min - 3.0 mph
2 min - 5.0 mph

WMCF dynamic warm-up
20 pass throughs
20 PVC OH Squat

3x handstand kick-up
3x wall walk-up

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

Lunges
3x10 yards

40 minutes total workout

Saturday, January 6, 2018

Bench Press

Saturday, January 6, 2017

Target Logistics - Stanley

6:50 PM

Treadmill - 10 min, 5.0mph, 1.0% incline

Cindy - 3 rounds

Bench Press

8x95#
6x115#
5x135#
3x145#

30 minutes total workout

General

Thursday, January 4, 2018

Target Logistics - Stanley

6:20 PM

Row - 10 min, 2000m

Cindy - 2 rounds

3x Handstand Kick-ups

25 minutes total workout

Monday, January 1, 2018

Back Squat

Sunday, December 31, 2017

Target Logistics - Williams

6:20 PM

Treadmill - 10 min, 1.0% incline, 5.2 mph

Cindy - 3 rounds (15 push-ups/round)

Back Squat

8x45
6x95
5x115
4x135#

35 min total workout