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.

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