Tuesday, 7/22/2014
Pull-ups, handstand push-ups and sprints
 
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SWOD:
5RM Deadlift 

DWOD:
As many rounds as possible in 15 minutes:
7 pull-ups 
7 handstand push-ups 
100 meter run

FINISHER: Front lever progressions/integrated mobility

<- Having fun AND practicing functional skills....
"Some changes look negative on the surface but you will soon realize that space is being created in your life for something new to emerge."
10 Forgotten Tips for Smarter Lifting

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Monday, 7/21/2014
Overhead lunge walk, rows, knees-to-elbows
SWOD:
3x5 Back squat 
3x5 Push-press 

DWOD:
5 rounds for time:
10 calorie row
30' overhead lunge walk
10 Knees to elbows
30' overhead lunge walk

Push-up finisher

<- Cleaning crew Sundays. From 9AM until noon. If you want to help keep the gym shiny and clean, please help! We can use you! If you're looking to workout, plan around this time (10AM group class excepted).
"I can't do that!  There are still four events left." - strongman Bill Kazimier, when it was recommended that he go the emergency room after suffering a major pec tear during the 1982 World's Strongest Man competition. He stayed in the game and successfully defended his title. 
The Five Tools of Mental Strength, A.K.A. Balls

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Saturday, 7/19/2014
"Rankel"
SWOD:
Spend 20 minutes working on Turkish Get-ups and handstands

DWOD:
Compare to 022214

Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (225/155)
7 Burpee-pull-ups
10 American swings (70/55)
200 meter run
<- Alex PRs his split jerk.
"Oh cool, stuff I'm naturally really good at." - Jessica's response to how we will occasionally work (intentionally) less than ideal positioning in order to prepare us for real life/sporting events.
Why the Turkish Get Up?

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Friday, 7/18/2014
Rowing and slam-balls
SWOD:
5x3 Power cleans 
3x Max reps chin-ups

DWOD:
5 rounds for max reps/claories:
1 minute row for calories
1 minute slam balls (40/30)

Finisher: 5x15 incline push-ups w/German arm swings
<- Rock n' Roll warm-up.

“I didn't understand any of that so I'm just going to smile and nod." - a 14 year old client of mine responding to my explanation of how increased rep ranges produces a different effect compared to lower rep sets even if total volume is maintained. 
Find Your Fight

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Thursday, 7/17/2014
"Cindy" rounds, bear crawls, lunge walks
SWOD:
3x5 Front squat
3x5 Press

DWOD:
As many rounds as possible in 12 minutes of:
5 pull-ups
10 push-ups
15 air squats
30' bear crawl
30' lunge walk

Finisher - 5 rounds of rock n' rolls (10 reps)/skiers (10 reps)

<- Perry and Jenna work on their snatch complex from last week's class.
"What a liberation to realize that the "voice in my head" is not who I am. Who am I then? ......The one who sees that." - Eckhart Tolle
Butt Wink Is Not About the Hamstrings

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Wednesday, 7/16/2014
Snatches, handstands and sprints
10 minutes:
Build up to a 1RM snatch

10 minutes:
Practice handstand holds/walking

8 sets - 30' banded sprints (alternate w/partner and allow for full recovery)
"But I had to learn with CrossFit, it is not always about how aggressive you are. It's about being at peace with yourself. Really breathing and thinking, "What am I capable of?" That took some adjustment for me."

"I have to channel my energy and focus on not being an aggressive athlete because I believe that love beats anger every time. If you don't learn to love the process, and learn to love who you are throughout it, you won't ever be successful." - Lauren Brooks

<- A blast from the past. Julia does "Helen" at the 2004 Golden, CO CrossFit Level 1 Certification. I believe she was 8 at the time. Photo courtesy of www.crossit.com.

Devouring the world: A former vegan who now hunts deer is troubled by what it takes to put food on our plates

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Tuesday, 7/15/2014
Double-unders, swings and burpees
SWOD:
5RM Deadlift
3 sets max reps pull-ups

DWOD:
50-40-30-20-10 reps double-unders
10-8-6-4-2 reps swings (40/55)
10-8-6-4-2 reps burpees

Finisher:
5 rounds of:
15 tuck-ups
10 hip circles
<- Brian PRs his split jerk!

"Success is boring. It's getting up everyday and doing the same thing but "attempting" to be better than the last day. Nothing fancy. No four-leaf clover. No magic rabbits foot. Pure simplicity. Work. Grind. Put yourself in a room full of people you admire, people you feel are successful and OUT WORK THEM!" - John Solomon via 1Forty-Four1 University.
Understanding CrossFit and the Intensity Prescription

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Monday, 7/14/2014
CrossFit Total II

compare to 0021714

1RM Clean
1RM Bench Press
1RM Overhead Squat 

3 attempts after warm-ups for each lift, using the best successful lift to count towards the score.


<- Jose P. is back!
"Our culture has accepted two huge lies. The first is that if you disagree with someone's lifestyle, you must fear or hate them. The second is that to love someone means you agree with everything they believe or do. Both are nonsense.

You don't have to compromise convictions to be compassionate." - Rick Warren
5 Signs You Should Be Eating More Protein

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Saturday, 7/12/2014
Clean complex
SWOD:
Spend 10 minutes working on Turkish Get-ups

DWOD:
Every 90 seconds for 12 minutes:
Clean pull
Clean
Clean and jerk

All three movements start from below the knee (position #2).

Finisher - Manna preparatory/mobility work

<- One of our evening classes having fun with the medball bearcrawl/push-up/sprint combo.
"Just running is a recipe for getting hurt. You need to build leg strength and core strength. You need the proper running posture when you start....I like to mountain bike. I'll do resistance training. And I do CrossFit." -Dean Karnazes, ultramarathon runner, ran from Disneyland to New York in 2.5 months (40 miles a day for 75 days)
The real reason why our kids quit sport

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Friday, 7/11/2014
"Fight Gone Better"
compare to 020114

3 rounds for maximum score, 1 minute at each station:

Power clean (75/55)
Box jumps 20”
Push-press (75/55)
Row
Wall-balls (20/15, 10')
Rest

<- CrossFit Milwaukee welcomes new member Jen!

"The moment you change your perception, is the moment you rewrite the chemistry of your body." - Dr. Bruce Lipton
Sleep as a Competitive Advantage

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Thursday, 7/10/2014
Whole lotta stuff
SWOD:
Every minute in the minute for 12 minutes:
Odd minute - 2 overhead squats
Even minute - 2 bench press

DWOD:
Perform each section right after the previous (i.e. no rest between AMRAPs)

As many rounds as possible in 5 minutes:
30' bear crawl medball push 30', 5 push-ups, 60' sprint

As many rounds as possible in 5 minutes:
30' famers walks (70/55 per hand)

As many rounds as possible in 5 minutes:
30' Overhead lunge walk (45/35 plate)
30' broad jump
10 pull-ups

Finisher - Plank holds and running man drills

<- Paul gets his rage on.
"We are the proud parents of a child who has resisted his teachers' attempts to break his spirit and bend him to the will of his corporate masters." - George Carlin, on the subject of a bumper sticker he'd like to see.
Running Doesn't Suck

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Wednesday, 7/9/2014
Snatches from the hang, Ab finisher
Every 90 seconds for 12 rounds:

3 snatches from the power position, 3 second hold at bottom

Ab finisher - check with the coaches for the progression to suit you!

<- Putting the dupa back in box jumps!

"The Prowler is easy on the knees and hard on the legs, hips, and lungs and requires the same skill level as being a United States Congressman – in other words, any idiot can do it." - Jim Wendler
How Going Vegan Triggered this Instagram Star's Orthorexia

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Tuesday, 7/8/2014
Manmakers, rowing and jump squats to pull-ups
SWOD:
3RM Deadlift 
3 sets max reps pull-ups 

DWOD:
4 minutes max reps man makers (35/20) 
4 minutes rest 
4 minutes max calorie row 
4 minutes rest 
4 minutes max reps jump squat to pull-up
<- Aleah warms up for another PR! 

“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.” - Bill Phillips
Please Don't Help My Kids

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Monday, 7/7/2014
"7th Heaven - "Fran" version"
SWOD:
Every minute in the minute for 12 minutes:
Odd minute - 2 overhead squats
Even minute - 2 bench press

DWOD:
Compare to 013114

7 rounds for time:
7 thrusters (95/65)
7 pull-ups
7 burpees
<- John "no pictures please" and Mallory enjoy their sprints from the July 4th WOD. 

"Human beings are works in progress that mistakenly think they’re finished. The person you are right now is as transient, as fleeting and as temporary as all the people you’re ever been. The one constant in our lives is change. " -  Dan Gilbert 
Scientists Blow The Lid on Cancer & Sunscreen Myth

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