Friday, 11/21/2014
Pull-ups, swings and rowing
 
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SWOD:
Military Press
50%x8/60%x8/70%x8+

DWOD:
Three sets for max reps of:
30 seconds Pull-Ups 
Rest 30 seconds
30 seconds KB Swings (70/53#)
Rest 30 seconds
30 seconds Calorie Row
Rest 30 seconds
<- Mary swings the bell around.

"A victory without danger is a triumph without glory." - Pierre Conneille
Is Perfect Squat Form a Myth?

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Thursday, 11/20/2014
Hang power snatch, overhead squat and burpees
SWOD:
Dead Lift
50%x8/60%x8/70%x8+

DWOD:
Ten rounds for time of:
1x Hang Power Snatch (115#/85#)
2x Overhead Squat (115/85#)
3x Burpees
<- Reverse slam balls are back!
"The way to develop decisiveness is to start right where you are, with the very next question you face." - Napoleon Hill
Farmed vs. Wild-Caught : Pollutants and A Low Omega-3/6 Ratio : Is Wild Caught Fish Always the Better Choice? Plus : Krill, Fish Oil, or Whole Fish : What's Best for Your Health? : SuppVersity : Nutrition and Exercise Science for Everyone

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Wednesday, 11/19/2014
Make Up Day
Optional WOD:

Five sets of:
Against a running 3 minute running clock, complete as many rounds and reps as possible of:

10x pull-ups
20x push-ups
30x sit-ups
40x air squats

Rest 3 minutes between sets and pick off the next set where you left off.
<- Amy during the deadlift portion of the Monday partner WOD.
"Never pick a fight with an ugly person, they've got nothing to lose." - Robin Williams
Listening To Your Body Clock Can Make You More Productive And Improve Your Well-Being

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Tuesday, 11/18/2014
Ring rows and slam balls
Med Ball Throws:
6x each of:
Chest Pass, OHB, OHF, Rev. Slam & Rotational

SWOD:
Bench Press 50%x8/60%x8/70%x8+

DWOD:
10/9/8/7/6/5/4/3/2/1x of:
Ring Rows
Ball Slams (40/30#)
<- Carl - bar bending as usual.

"Success is about dedication. You may not be where you want to be or do what you want to do when you're on the journey. But you've got to be willing to have vision and foresight that leads you to an incredible end." - Usher
The Conscientious Omnivore: Witness to a Slaughter

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Monday, 11/17/2014
Partner WOD: deadlifts, front squats, push-press and double unders
SWOD:
Back Squat
50%x8/60%x8/70%x8+

DWOD:
Partner WOD
Partners alternate exercises to complete four rounds each for time of:
5x Dead Lift (275#/185#)
20x Double Unders 
5x Front Squat (135#/95#)
20x Double Unders 
5x Push Press (135#/95#)
20x Double Unders 
<- Julia goofing around during her warm-ups while visiting CrossFit Racine.
"Never take someone's feeling for granted because you may never know how much courage it took for them to show it to you."
Your kid and my kid are not playing in the pros

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Saturday, 11/15/2014
Running, push-presses and swings
21/15/9x reps for time of:

Run 400m
Push Press (95/65#)
KB Swing (55/35#)
<- The Saturday morning bunch.

"Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick up after a crushing defeat, and go on to win again, you are going to be a champion someday." - Wilma Rudolph
Johns Hopkins Scientist Reveals Shocking Report on Flu Vaccines


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Friday, 11/14/2014
Rowing, Chest to bar pull-ups, overhead squats
SWOD:

DELOAD
Military Press
40%x5/50%x5/60%x5

DWOD:

For time:
Row 400m
15x Chest to Bar Pull ups
15x Overhead Squat (95/65#)
Row 400m
12x Chest to Bar Pull ups
12x Overhead Squat (95/65#)
Row 400m
9x Chest to Bar Pull ups
9x Overhead Squat (95/65#)

<- Josh takes the 108# kettlebell for a spin
"Time slept when swords woke." - George Martin, A Storm of Swords

Active Dates All Fit Women Need to Try

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Thursday, 11/13/2014
Partner WOD - Power clean, lunges, front squats and wall-ball sit-ups
SWOD:

DELOAD Dead Lift
40%x5/50%x5/60%x5

DWOD:

Partner WOD:
Four rounds each for time of:
Partner A =1x Power Clean + 30' Barbell Lunge + 3x Front Squat (AHAP)
Partner B = Wall Ball Sit Ups (20/14#)

***While Partner A does the barbell complex Partner B does Wall Ball Sit Ups. The Partners switch places when Partner A finishes the 3rd front squat. There are no set weights. The objective is to use as heavy a weight as possible but both partners must use the same bar.***
<- Linda pays us a visit from CrossFit Greendale
"If you're looking for that one person to change your life, take a look in the mirror." - unknown
7 Tips for Preventing (and Shortening) Colds and Flus

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Wednesday, 11/12/2014
Make Up Day
Optional WOD:

Five rounds for time of:
5x each DB Snatch (55/35#)
10x each Sledgehammer 
5x Bag Over/ Body Over
<- Father and daughter PR on deadlifts together.
"No one is going to come to your house and make your dreams come true." - Grant Cardone
Non-contact ACL injuries in female athletes: an International Olympic Committee current concepts statement.

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Tuesday, 11/11/2014
"The Seven"
Seven rounds for time of:

7x Handstand Push Ups
7x Thruster (135/95#)
7x Knees To Elbows
7x Dead Lift (245/155#)
7x Burpees
7# KB Swings (70/53#)
7x Pull Ups

***A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.***
<- Jessica and Eric rep through the ground to overhead reps from yesterday's WOD.

"The term 'Over-training' translates to Chinese as... 'training'. 8-10 hours a day of training is nothing here." - Ido Portal
The 5 Training Mistakes You Need to Avoid After 35

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Monday, 11/10/2014
Rowing, DB ground to overhead and step-ups
SWOD:
DELOAD
Back Squat
40%x5/50%x5/60%x5

DWOD:
Four rounds for time of:
15 calorie row
10x DB ground to OH (45#/25#)
5x each DB step-ups (45#/25#) (20" box)
<- Ring push-up fun!

“I may not have gone where I intended to go, but I think I have ended up where I needed to be.” ― Douglas Adams, The Long Dark Tea-Time of the Soul
Kipping Pull-Ups: The Truth

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Saturday, 11/8/2014
"Lucky Sevens"
SWOD:
Take no longer than 15 minutes to build to a heavy Snatch (1 rep)
Then:
Every 45 seconds for 6 minutes of:
1x Hang Snatch (squat) + 1x Power Snatch + 1x Overhead Squat @ 60-70% of 1RM

DWOD:
“Lucky Sevens"
Complete as many rounds and reps as possible in 7 minutes of:
7x Box Jumps (24/20″)
7x Burpees
7x Kettlebell Swings (53/32#)
<- Joel prepares to go overhead....and then farmer's walks up some stairs.
“It does not do to dwell on dreams and forget to live.” ― J.K. Rowling, Harry Potter and the Sorcerer's Stone
My Love Affair with the Bulgarian Split Squat

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Friday, 11/7/2014
Chin-ups, ring push-ups and ball slams
SWOD:
Military Press
55%x10/65%x8/75%x5+

DWOD:
AMRAP in 15 minutes of:
5x Chin Ups
7x Ring Push Ups
9x Ball Slams (40/30#)
100 yds. Shuttle Run (25 yds. x 4)
<- Bob and Floralba posture up using the kneeling plank. It might be hard to see it but they're holding a kettlebell behind them, which pushes their hip flexors open more, draws the shoulder back and gives their spine something to extend against - One of the recent warm-up drills we picked up from a wonderful guest coach who visited our facility this past week.
"To live is the rarest thing in the world. Most people exist, that is all." - Oscar Wilde

Your Lifestyle Outside the Gym Can Prevent Metabolic Syndrome

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Thursday, 11/6/2014
Kettlebell snatches, front squats and broad jumps
SWOD:
Dead Lift
55%x10/65%x8/75%x5+

DWOD:
Every 90 seconds complete 1 round of the following:
5x KB Snatch R (53/32#)
5x KB Snatch L (53/32#)
5x Front Squat (155/105#) ***no racks allowed/ must be cleaned from floor***
5x Broad Jump
After 3 rounds of this series take 2 minutes rest and repeat another 3 rounds.
<- Andy is back at it!
"The only true wisdom is in knowing you know nothing." - Socrates
3 All-Time Badasses You Need To Know About

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