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, September 8, 2018


Saturday, September 8, 2018

Aspire Fitness - Westminster

9:23 AM

Row - 10 minutes

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


Back Squat

Bench Press

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.

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