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.

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