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, December 30, 2018

OH Squat

Sunday, December 30, 2018

TruFit

8:00 AM

Treadmill
3 min, 3 mph, 3.0%
4 min, 4.8 mph, 1.0%
3 min, 3 mph, 3.0%

Foam Roller

Pass-thrus and PVC OH Squat

Headstand
Forward roll - 2x
Candlestick to pancake - 10x

OH Squat
5 sets at 45# (3-3-3-4-4 reps)

Walking lunges - 10 steps

Bench Press
8x115#
8x135#
7x135#

Dips
3-3-3 reps

50 minutes total workout

Friday, December 28, 2018

Christine

Friday, December 28, 2018

CrossFit Golden - Coach Lacey

12:00 pm

Warm Up

Couch stretch

Leg forward/back
Leg side/side

2X

Banded left shuffle, right shuffle walk

Air Squats on 32X0 cadence

Clam Shells

Front Squat

5 Rounds of 5 reps every 3 minutes on 32X0 cadence (75#)

Christine

3 Rounds for time of

500 meter row
12 DL (BW)
21 BJ (20")

I scaled the DL to 135# instead of 195#.  The 2nd and 3rd round, I scaled to 350m on the row.  I did 10 BJ the first round and switched to step ups.  I finished in 16:27.

I signed up for an unlimited membership starting January 2nd, 2019.

Thursday, December 27, 2018

Push Jerk

Thursday, December 27, 2018

CrossFit Golden - Coach Lacey

12:00 PM

Warm Up

1 minute burpees
1 minute scorpion push-up
1 minute calf stretch

Handstand kick-up and holds

Barbell Warm-up
10 OH press
10 push press
10 push jerk

Push Jerk
3x63
3x63
2x73
2x73
1x83
1x93
1x103
1x103#

Designed to go from 75% of 1RM to 95% of 1RM

12 min AMRAP

40 double under
20 DB snatch (50/35)
10 HS Push-ups

I did double unders the first round then switched to 120 singles.  I used 35# for DB and did pike push-ups.

I managed 2 rounds + 46 reps.  I should have used a lighter DB.  That was by far the toughest movement for me and the double unders were gone after the snatches and push-ups.

CrossFit Golden is a really nice facility and very close to the office.  It is clean, well appointed and organized.  The class times should typically work for me.

Sunday, December 23, 2018

Powerlifting

Sunday, December 23, 2018

TruFit

9:00 AM

Row 4 + 6 minutes

Cindy - 2 Rounds

Handstand Kick-up - 3X

Wall Walk-up - 3X

Back Squat
8x95
5x115
5x135#

Bench Press
8x95
7x115
5x135
3x155

50 minutes total workout

Saturday, December 22, 2018

Oly Lifting

Friday, December 21, 2018

TruFit

7:45 PM

Treadmill
3 min, 3% incline, 3 mph
4 min, 1% incline, 4.8 mph
3 min, 3% incline, 3 mph

Cindy - 2 Rounds

Clean & Jerk/Snatch
65#
85#
95#

EMOM 5 min - 5 burpees

50 minutes total workout

Sunday, December 16, 2018

DB Snatch

Sunday, December 29, 2018

X7fit

12:30 PM

Treadmill
2 min, 3% incline, 3 mph
10 min, 1% incline, 4.8 mph

WMCF dynamic warm-up

Deadlift

5x95
5x135
3x185
3x225#

Bench Press

8x95
7x135
4x155
2x175
2x185#

DB Snatch
3 x 10 (5 each arm) @35#

Pull-ups
3-3-2-2

50 minutes total workout

X7fit is starting to look like they will have their act together.  It is still a nice space and close to the house.  Pricing is $30/month for the basics and $70/month for all of the classes and amenities.  On the high end, but not outrageous.  The problem with the initial start up is that their is no energy level in the gym.  It is kind of like having a private gym.  When I was in there were only 4 other people there.

Saturday, December 15, 2018

Chipper

Saturday, December 15, 2018

Chuze Fitness - Westminster

9:30 AM

Beginner Option
For time:
30 box jumps (20")
30 jumping pull-ups
30 kettlebell swings (20#)
30 walking-lunge steps
30 hanging leg raises
30 push presses (30#)
30 back extensions
30 wall-ball shots (11#)
30 burpees
30 single-unders

Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Women: 12-inch box, 4-kg KB, 11-lb. push press, 8-lb. ball

This was a good smooth workout until the burpees.  I need to add those into my routine.  The jumping pull-ups were a little tough as well, because I was jumping to a bar just above my reach.

Chuze Fitness has made a lot of progress since the last time I was there.  They have 3 Hammer Strength Racks with Eleiko Performance Weighlifting Bars and Sport Performance Bumper plates.  They also added additional benches for bench press.  The rest is substantially the same.  They are very much on par with Vasa Fitness.  Pricing is variable.  $22/month for everything or $10 a month for equipment only.  There is also an enrollment fee and $40 annually fee.

Saturday, December 8, 2018

Clean and Jerk

Saturday, December 8, 2018

Tru-Fit 120th & Federal

1:10 PM

Row - 5 min

WMCF Dynamic warm-up

Rope Climb - 5 x 12'

Box Jumps - 3 x 5 x 30"

Handstand kick-up and hold - 3x

Wall walk-up - 3x

Clean and Jerk

5x65
5x85
5x95
1x105#

50 minutes total workout

The Tru Fit at 120th and Federal is a nice facility.  They have a rig, plenty of CrossFit stuff, GHD, climbing wall, very nice locker rooms and a host of wellness options.  Once the octagon and ring are up, I am sure the space will look a lot smaller.  It is a solid 20 minutes from the house without traffic.  They open early so I could make it work, but I will most likely pursue other options.

Monday, December 3, 2018

Box Jump - KBS

Monday, December 3, 2018

Apex Center

7:40 PM

Run on track
10 laps
1 lap walk
10 laps
1 lap walk
~20 minutes

Cindy - 2 Rounds

Box Jumps - 3x5x24"

Turkish Get-ups - 2 each side, 12#KB

KBS - 3x10x23#

40 minutes total workout

Sunday, December 2, 2018

Squat - Bench Press

Sunday, December 2, 2018

TruFit

10:15 AM

Treadmill

2 min, 3%, 3 mph
10 min, 1%, 4.8 mph
1 min, 1%, 3 mph
5 min, 1%, 4.8 mph
2 min, 1%, 3 mph

WMCF Dynamic warm-up

Pass Throughs & PVC OH Squats

1 Tire Flip (heavier tire)

Back Squat

8x45
8x135
5x155
4x165
1x175#

Bench Press

8x95
7x135
4x155
2x175

50 minutes total workout


Saturday, December 1, 2018

Tire Flips

Saturday, December 1, 2018

TruFit

8:50 AM

Row - 10 min, 103 calories, 1950 meters

WMCF Dynamic Warm-up

3x3 pike push-ups from 24" box

3x6 Tire flips with light tractor tire

5x5 Burpees

40 minutes total workout

Much to my chagrin, I was informed that the TruFit on 88th was closing and my membership would be moving to their location at 120th and Federal.  It brought back disconcerting memories of the Aspire debacle with the location on 64th closing, the move to 84th and Federal and then that location closing.  It makes me appreciate how tough the globo gym market is.  It seems like a really easy business model.  Lease the space, lease equipment, have somebody at the front desk and get some insurance.  Yes you will need to clean the place and figure out hours.

I have seen micro-gyms come and go also, but for some reason CrossFit gyms usually endure.  The primary driver seems to be sense of community.  I am not sure what the break even membership number is, but at 100 members paying $150/month that works out to $15K month.  To get the equivalent from a globo gym, you would have to sign up closer to 1000 members and they are less loyal.