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, 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