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, 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)