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 21, 2019

Core Progression Elite Personal Training

Saturday, August 21, 2019

Core Progression

1030 - 12 of us in the class

Warm Up

high knees
butt kicks
arm circles
hip circles
air squats

Work Out

The workout was broken into 3 sections.  Section 1 was metabolic conditioning, Section 2 was strength and Section 3 was core focused.  All of the sections were designed to be 40 seconds off 20 seconds on for 5 or 3 movements.  2 sets of each movement

Section 1
Bear Crawl
DB squat to OH press
TRX push-ups
Battle Ropes

Section 2
Box step up
Bosu toe taps
TRX jump squats
Treadmill/Ski Erg/Rower
Partner med ball toss

Section 3
Plank alternating hip lowers
Plank toe touchs
Plank partner high five

Total workout 30 minutes.

Kyle was the head trainer and they had about 5-6 other staff helping out.  The facility was fully equipped from Rep Fitness and had a combination of machines, power lifting and functional fitness equipment.

Along with the grand opening, they were also doing a sock drive for The Action Center.

The had a lot of sponsors out and me and the girls all won raffle prizes including:
Belong Designs Hat
240 Union Creative Grill $25 Gift Card
Green Leaf Massage and Sports Therapy 60 Minute Massage
The Recovery Joint 1 Hour Physical Therapy

Fit Foods was on site giving out samples.  Starbucks coffee and Allmax Supplements were also supporting the grand opening.

I did not realize it was a chain until I started this blog post.  I thought the facility was spacious, well organized and clean.  The trainers felt more like cheerleaders than coaches, but that is to be expected with first timers and a grand opening.  1:1 training is a better test of quality trainers.

It was family friendly and the kids had fun.

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