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, 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.

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