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