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, November 28, 2018

Handstand Technique

Wednesday, November 28, 2018

TruFit

5:50 PM

Treadmill

3 min, 3% incline, 3 mph
5 min, 1% incline, 5 mph
1 min, 1% incline, 3 mph
5 min, 1% incline, 5 mph
2 min, 1% incline, 3 mph

Cindy - 2 Rounds

3x Handstand kick-up and hold
2x Wall walk-up
1x Handstand kick-up and hold

Overhead Press

8x45
8x65
6x75#

Walking Lunges

3x 15 steps

Abmat Situps

3x10

50 minutes total workout

Sunday, November 25, 2018

Baseline - Deadlift

Sunday, November 25, 2018

TruFit

9:05 AM

Treadmill - 5 min, 3% incline, 3 mph

WMCF Dynamic Warm-up

Baseline
500m row
40 air squat
30 sit-ups
20 push-ups
10 pull-ups

9:44

Deadlift
8x95
5x135
5x155
3x185

Foam rolling

40 minutes total workout

Friday, November 23, 2018

Back Squat

Friday, November 23, 2018

TruFit

2:15 PM

Row 10 min, 2000m, ~100 calories

Foam Roller

WMCF Dynamic warm-up

3x Handstand Kick-up and hold

1x Wall Walk-up

Back Squat
8x45
8x95
5x115
5x135
5x155#

AbMat Sit-ups
3x10

50 minutes total workout

Thursday, November 22, 2018

Wall Ball Shots

Thursday, November 22, 2018

TruFit

8:20 AM

Row - 5 min, 50 calories

Foam Roller

WMCF Dynamic warm-up

Jump Rope
Singles, drills, doubles (5x reps to failure, 8-15)

Wall Ball Shots
5x10 reps (10# ball to 10' Target)

Bench Press
8x95
8x115
5x135

Abmat Situps
3x10 reps

40 minutes total workout

Run

Wednesday, November 21, 2018

Rocky Mountain Greenway Trail

1:00 PM

2.4 mile run

Cindy - 2 rounds

Saturday, November 17, 2018

Thrusters

Saturday, November 17, 2018

TruFit

8:00 AM

Treadmill
3 min, 3%, 3 mph
10 min, 1%, 5 mph
3 min, 3%, 3 mph

WMCF Dynamic Warm-Up

15 air squats
10 push ups

3x Handstand Kick-up and hold

5-5-5-5-5 Thrusters
2@45#
3@65#

2x5 strict hanging knee raises

50 minutes total workout

Thursday, November 15, 2018

Deadlift - Bench Press

Thursday, November 15, 2018

TruFit

5:30 PM

Treadmill
3 min, 3%, 3 mph
10 min, 1%, 5 mph
3 min, 3%, 3 mph

Foam rolling

Deadlift

7x45
7x95
5x135
5x185#

Bench Press
8x95
6x135
4x155
2x175#

20 crunchs
5 sit-ups

50 minutes total workout

General

Wednesday, November 14, 2018

TruFit

5:45 PM

Treadmill
3 min, 3%, 3 mph
5 min, 1%, 5 mph
3 min, 3%, 3 mph

Cindy - 4 Rounds

Row - 5 min

35 minutes total workout

Sunday, November 11, 2018

Wade

Sunday, November 11, 2018

TruFit

8:25 AM

I did a heavily scaled Wade

800m Row
4 Rounds of 12 assisted pull-ups (85#), 9 push-ups, and 6 assisted dips (85#)
800m Row

It took me around 30 minutes.

I finished with 30 walking lunges.

35 minutes total workout

Wade

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters

Scroll for scaling options.
Post time to comments.

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

Scaling
Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option
For time:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

Beginner Option
For time:
Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
9 knee push-ups
6 assisted dips
Then, run 800 meters

Saturday, November 10, 2018

Snatch

Saturday, November 10, 2018

TruFit

7:20 AM

Treadmill
3 min, 3.0%, 3 mph
10 min, 1.0%, 5 mph
2 min, 1.0%, 3 mph

Pass Thoughs - 20

WMCF Dynamic Warm-up

Cindy - 1 Round

Snatch
2x5x45#
2x5x65#

40 minutes total workout

Bench Press

Friday, November 9, 2018

TruFit

6:10 AM

Row 10 min, ~100 cal, ~1900m

Foam Roller

Cindy - 2 Rounds

Double Unders - 5 sets (10-20 each set)

Bench Press
8x65#
8x95#
5x135#

40 minutes total workout

HS Kick-ups

Thursday, November 8, 2018

TruFit

6:25 AM

Treadmill
3 min - 3.0%, 3 mph
5 min - 1.0%, 5 mph
2 min - 1.0%, 3 mph

WMCF Dynamic warm-up

Cindy - 2 rounds

3x HS Kick-ups

Walking Lunges - 20 steps

30 minutes total

Front Squat

Tuesday, November 6, 2018

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

WMCF Dynamic warm-up

Cindy - 2 rounds

2x5x24" Box Jumps

Front Squat
5x45#
5x65#
5x75#

40 minutes

OH Press

Sunday, November 4, 2018

TruFit

Treadmill - 5 min, 3.0% incline, 3 mph

Row 5 min

WMCF Dynamic Warm-up

Cindy - 2 Rounds

OH Press
5x45#
5x65#
4x85#
3x95#

Deadlift
5x95#
5x95#

40 minutes total

Saturday, November 3, 2018

Powerlifting

Saturday, November 3, 2018

TruFit

8:15 AM

Treadmill
1% incline
2 min 3mph
1 min 5mph
2 min 3mph
3 min 5mph
2 min 3mph
3 min 5mph
2 min 3mph

WMCF Dynamic workout

Cindy - 2 rounds

Back Squat
8x45#
8x75#

Bench Press
8x65#
8x95#
4x135#

45 minutes total workout