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.

Monday, September 10, 2018

Vasa Fitness

Monday, September 10, 2018

Vasa Fitness

8:20 AM

Treadmill
2 min walk
5 min 1.0% incline, 5.0 mph
2 min walk

Cindy - 2 rounds

Box Jumps
4x5x24"
3x3x27"
3x3x30"

Wall Ball Shots
4x5 14# ball to 10' target

Deadlift
5x95#
5x135#

Bench Press
5x95#

45 minutes total workout

I decided to check out Vasa Fitness and was very impressed.  They built out the old Safeway into an incredible facility with cardio machines, machine weights, free weights (dumbbells up to 150#!!!), 3 lane lap pool, 2 racquet ball courts, group fitness room, group functional fitness turf, 2 open turf areas with soft plyo boxes, medicine balls and kettlebells.  They have child care available as well as hydromassage facilities.

My concerns are with pricing.  They have a lot of better business bureau complaints and even the sales talk with the associate is confusing.  $9.99/month for basic membership, $19.99/month for access to everything.  They said I could not even use the turf areas with the basic membership.  Then there is the additional cancellation fee ($25 if you cancel in the first 6 months).  Finally there is the rate guarantee fee of $49.99.  The sales guy said this is not every year, but my wife claims that it was every year.  Apparently their is also an enrollment fee.  I definitely need to bring my reading glasses before signing up for anything.  I will check out TruFit again.  I did stop by Planet Fitness and this location is nicer than the old location, but still limited for my needs.

Saturday, September 8, 2018

Powerlifting

Saturday, September 8, 2018

Aspire Fitness - Westminster

9:23 AM

Row - 10 minutes

Cindy - 2 rounds (second round kipping pull-ups)

Deadlift
8x95#
2x5x135#

Back Squat
8x45#
8x65#
5x95#

Bench Press
8x65#
5x95#
3x135#

40 minutes total

I canceled my Aspire Fitness Membership today.  It was a combination of things.  I originally enrolled at the Arvada Facility where they were understaffed and closed at odd hours around holidays.  Then they were no longer open 24/7.  Finally they closed the Arvada location and I could not work out as intended Labor Day or today when I saw the sign they were closing the location.  The Westminster location has some advantages and disadvantages.  The turf area is very small and not suitable for sprints, hand stands against a wall or wall ball shots.  The locker room is larger, but much filthier and there were no paper towels.  They did have multiple medicine balls from 10# to 30#, but that was the only upgrade.  It is also significantly further from the house.

I am in the market for a new globo gym membership and will make the rounds to the new Planet Fitness and Vasa near the house.  If neither of those works out, Tru Fit was my runner up when selecting Aspire.

Friday, August 31, 2018

Camp Gladiator

Friday, August 31, 2018

Oakhurst Park

8:00 AM

Warm Up

Ran a couple hundred yards, push ups, inch worms, walking lunges, etc.

40 yards sprints at 60%, 70%, 80% and 90% intensity

Round 1

AMRAP
8 Star Jumps
4 Pop Squats (like a burpee, but not going to the ground)
40 yard sprint

1:30 work 30 rest
1:15 work 30 rest
1:00 work 30 rest
0:45 work 30 rest

Round 2
12 Split Squat jumps (or reverse lunge)
8 Plank heel touches
40 yard broad jumps

Round 3
16 side shuffles (2 yards)
8 plank jack
40 yard bear crawl

All of the rounds were on the same work/rest cycle.  I may have the rep count messed up, but I could usually finish a round on the longest work interval, but would not be able to after that.

Between rounds we would do a core blast including crunches, supermans, low plank hip pivot to each side, etc.

We finished with stretching.

The camp gladiator method is based on 4 week cycles.  Week 1 endurance, Week 2 speed and agility, Week 3 intensity and Week 4 peak.  I showed up on week 3 and got leveled.  Janelle was a great coach, her daughter Haley is in 6th grade with my daughter.  Nicole was another WWA parent and her daughter Avery was also in 6th grade.  Overall it was 7 of us.  I was the only guy. 

It was a good high intensity workout and in the spirit of group workouts, I certainly pushed myself harder than I otherwise would have.  The movements were not technical and Janelle did offer pointers (keep your butt lower, etc) and encouragement.

If I were on a regular schedule and the times/costs worked for me, I would consider joining, but I think I am still sold on working out at a globo gym until I can return to CrossFit.

Tuesday, August 28, 2018

Wall Ball Shots

Tuesday, August 28, 2018

Aspire Fitness

12:45 PM

WMCF Dynamic warm-up

Banded shoulder stretches

Jump Rope - singles, drills, 5x max reps - 12, 20, 20, 38 (PR!), 12

Wall Ball Shots
4x10 reps with 50 yard walk between sets
14# ball to 10' target

5 Pull-ups

Deadlift
3x8x135#

40 minutes total workout

Friday, August 24, 2018

Fit Body Boot Camp

Friday, August 24, 2018

Fit Body Boot Camp in Arvada is having their grand opening and I decided to take advantage of the 3 free classes they are offering.

The claim to fame is High Intensity Interval Training in a 30 minute workout.  Every day, the class consists of different movements to keep it interesting and train your entire body.

I was joined by two others (Reena and John) for my Friday 8:30 AM workout and class size is capped at 24 individuals.

We started with a short warm up and then the coach, Daniel, demonstrated all of he movements.  He included scaled down and scaled up variations.

Then we started 3 rounds of 8 exercises on a 30 seconds ON 10 seconds OFF interval.  Not quite Tabata, but similar.

  1. Lateral plank walk
  2. Star jumps
  3. Hip Pivot
  4. Reverse Plank
  5. Chest Fly leg raise
  6. Side Plank
  7. Crunch Curl
  8. Calf Raise from Squat Position
This was a pretty good routine.  I scaled down the star jumps during the 30 second interval, but was able to maintain the rest for the most part.

After catching our breath, we did a "Core Blast" which consisted of 3 rounds of 3 core exercises (scissor kicks, single leg v-ups, heel touches) on the same 30s ON 10s OFF interval.  This was tough and I had to take breaks and lower intensity.

We finished with cool down stretches.

I enjoyed the workout and thought it is good for the general population including myself.  The facility is really nice with new equipment and an inviting space.  The coach is attentive and pointed out some corrections (keep my butt lower during planks).

The group/coached environment certainly maintained my motivation.  On my own, I would have lowered the intensity or skipped rounds.

The exercises themselves were less engaging than CrossFit, yoga, swimming and other coached workouts that include skills development like Olympic lifting, gymnastics and others.  For my current fitness and participation level it may be a better fit than it would have been in the past.

Thursday, August 23, 2018

Handstand technique

Thursday, September 23, 2018

Aspire Fitness

2:15 PM

Row 5 min

WMCF Dynamic warm up

20 pass throughs
10 PVC OHS

Handstand technique
3x wall walk-up
1x HS kick-up
2x HS kick-up attempts

Box Jumps
EMOM 4x5 BJ to 24" box

3 Rounds of
5 burpees
40 yard dash
recover completely between rounds

35 minutes total workout

Powerlifting

Wednesday, August 22, 2018

Aspire Fitness

8:15 AM

Row - 5 mins

WMCF dynamic warm up

20 pass throughs
20 PVC OH squats

2 rounds of
10 push ups
5 pull ups

Back Squat
8x45
8x65
5x95

Deadlift
8x95
8x95

Bench Press
8x45
8x65
6x95

1 hour total workout

Thursday, August 2, 2018

Box Jumps - Days Off - Day 2

Thursday, August 2, 2018

Aspire Fitness

9:00 AM

Treadmill - 10 min, 5.0 mph, 0.0% incline

WMCF Dynamic Warm-up
15 pass throughs

Cindy - 2 Rounds

Box Jumps - 6x5 reps to 24" box

40 minutes total workout

Wednesday, August 1, 2018

General - Days Off - Day 1

Wednesday, August 1, 2018

Aspire Fitness

7:15 AM

Treadmill - 10 min, 5.0 mph, 0.0% incline

WMCF dynamic stretching

15 pass throughs

2 rounds Cindy

2x10 yards walking lunges

2x10x45# OH press

40 minutes total workout

Monday, July 16, 2018

Days Off July 12-17

Wednesday - Aspire Fitness

Thursday, July 12, 2018 - Bike Ride

Friday, July 13, 2018 - Run, lousy

Saturday, July 14, 2018 - Aspire Fitness with Ratna (Row, Cindy, Machines, OH walking lunges)

Sunday, July 15, 2018 - rest

Monday, July 16, 2018 - Bike Ride

Tuesday, July 17, 2018 - Aspire Fitness (Row 10 minutes, WMCF dynamic stretch, 15 air squats, 5 pull-ups, banded shoulder stretches, rope skips (singles, drills, doubles), 30 minutes total

Run

Saturday June 30, 2018

Run - Rocky Mountain Greenway

Cindy - 2 rounds

General

Friday, June 29, 2018

Aspire Fitness

12:35 PM

Row - 5 min
Rope Skips - singles, drills, doubles (~20)

5x Wall Walk ups

4x5x24" Box Jumps

Front Squat

5x45#
2x5x65#

30 minutes total

Thursday, June 28, 2018

General

Thursday, June 28, 2018

5 Rounds of

15 air squats
10 push-ups
10 abmat sit-ups

followed by

30 pass throughs

Wednesday, June 27, 2018

Calisthenics

While on a family vacation, I had the opportunity to discuss calisthenics and gymnastics with some extended family who happens to be a physical therapist.  We were discussing the purity of movement as stepping stones for gymnastics progression.

I am comfortable doing pull-ups, but do not keep a stable core, thereby emphasizing shoulder strength versus lat strength.

Similarly with hand stand holds, I have an arched back.  His suspicion was core strength, but I would argue it is more a function of shoulder mobility.

Either way he recommended some books and I may consider starting over with progressions.  Regardless of those steps, losing abdominal fat and improving overall mobility will lead to great strides in overall well being.

Run

1.9 miles on Rocky Mountain Greenway Trail

Cindy - 1 round

Saturday, June 9, 2018

Run

Run

2.8 mile run on the Rocky Mountain Greenway Trail

Cindy - 2 Rounds

Monday, May 21, 2018

Run

Monday, May 21, 2018

Home Gym

11:45 AM

Run on Rocky Mountain Greenway ~2 miles

Cindy - 2 Rounds at playground


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