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.

Sunday, September 30, 2018

OrangeTheory Fitness

We had a chance to check out OrangeTheory Fitness as my neighbor organized a group workout.  I have never taken a spin class, but it kind of felt like that vibe.  The group was divided into two, with half the class doing run/row and half the class doing calisthenics.  Halfway through the class we switched.

The run/row was made up of baseline and intensity.

The calisthenics were rounds for time.

I did get a good workout and the group workout is motivating.  It has been a while since I trained based on heart rate.  I do think, I should get another heart rate monitor.

The facility was clean, safe, organized and well staffed.

It is a little pricey given the class to instructor ratio.


Overhead Squat

Sunday, September 30, 2018

TruFit

8:30 AM

Treadmill
1.0% incline
2 min - 3mph
3 min - 5mph
2 min - 3mph
3 min - 5mph

Cindy - 1 Round

Pass throughs, PVC OH Squat

5x45# OH Squat
3x45# OH Squat
3x45# OH Squat

Bench Press
8x65#
8x95#
5x135#
5x135#

30 minutes total workout

Hang Clean and Jerk

Saturday, September 30, 2018

TruFit

9:00 AM

Row - 10 min, 110 calories

Cindy - 1 Round

Wall Ball shots
5 rounds of 10 shots with 10# ball to 10' target

Barbell
Rough Bergener warm-up by memory

5x45# hang power clean
5x45# hang clean and jerk
5x65# hang clean and jerk
3x85# hang clean and jerk
1x95# hang clean and jerk

35 minutes total workout

Friday, September 28, 2018

TruFit

Friday, September 28, 2018

TruFit Westminster

12:00 PM

Row 10 minutes, ~100 calories

Cindy - 1 round

Rope skips

1 wall walk up
3 HS kick up and hold

Box Jumps
5x18"
3x5x30"

Deadlift
3x5x135#

40 minutes total workout

Well Aspire closed all of their doors which left me holding the bag at the Westminster location after getting the Arvada location closed.  Lexi had posted an add for TruFit and I decided to check them out again.  It is a great facility with everything I need.  I got to meet Jeff, who was inspirational in incorporating the MMA section of the gym associated with Sparta Combat League.  I will definitely take advantage of introductory pricing associated with former Aspire members and will likely make this my gym of the future.  I do like the fact that Vasa has a pool and basketball court, but do not like the corporate feel at Vasa.

Monday, September 24, 2018

Back Squat

Saturday, September 22, 2018

Aspire Fitness - 84th and Federal

8:50 AM

Row - 10 min

Jump Rope - 5 min

Cindy - 1 Round

Overhead Press
8x45#
8x65#
8x65#

Back Squat
5x45#
5x65#
5x95#
5x115#

40 minutes total workout

Monday, September 10, 2018

Vasa Fitness

Monday, September 10, 2018

Vasa Fitness

8:20 AM

Treadmill
2 min walk
5 min 1.0% incline, 5.0 mph
2 min walk

Cindy - 2 rounds

Box Jumps
4x5x24"
3x3x27"
3x3x30"

Wall Ball Shots
4x5 14# ball to 10' target

Deadlift
5x95#
5x135#

Bench Press
5x95#

45 minutes total workout

I decided to check out Vasa Fitness and was very impressed.  They built out the old Safeway into an incredible facility with cardio machines, machine weights, free weights (dumbbells up to 150#!!!), 3 lane lap pool, 2 racquet ball courts, group fitness room, group functional fitness turf, 2 open turf areas with soft plyo boxes, medicine balls and kettlebells.  They have child care available as well as hydromassage facilities.

My concerns are with pricing.  They have a lot of better business bureau complaints and even the sales talk with the associate is confusing.  $9.99/month for basic membership, $19.99/month for access to everything.  They said I could not even use the turf areas with the basic membership.  Then there is the additional cancellation fee ($25 if you cancel in the first 6 months).  Finally there is the rate guarantee fee of $49.99.  The sales guy said this is not every year, but my wife claims that it was every year.  Apparently their is also an enrollment fee.  I definitely need to bring my reading glasses before signing up for anything.  I will check out TruFit again.  I did stop by Planet Fitness and this location is nicer than the old location, but still limited for my needs.

Saturday, September 8, 2018

Powerlifting

Saturday, September 8, 2018

Aspire Fitness - Westminster

9:23 AM

Row - 10 minutes

Cindy - 2 rounds (second round kipping pull-ups)

Deadlift
8x95#
2x5x135#

Back Squat
8x45#
8x65#
5x95#

Bench Press
8x65#
5x95#
3x135#

40 minutes total

I canceled my Aspire Fitness Membership today.  It was a combination of things.  I originally enrolled at the Arvada Facility where they were understaffed and closed at odd hours around holidays.  Then they were no longer open 24/7.  Finally they closed the Arvada location and I could not work out as intended Labor Day or today when I saw the sign they were closing the location.  The Westminster location has some advantages and disadvantages.  The turf area is very small and not suitable for sprints, hand stands against a wall or wall ball shots.  The locker room is larger, but much filthier and there were no paper towels.  They did have multiple medicine balls from 10# to 30#, but that was the only upgrade.  It is also significantly further from the house.

I am in the market for a new globo gym membership and will make the rounds to the new Planet Fitness and Vasa near the house.  If neither of those works out, Tru Fit was my runner up when selecting Aspire.