Tuesday, 9/23/2014
Heavy "Grace"
 
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Strength
Amateur
Deadlift 5 RM (add 10 lbs to last workout)

Collegiate
Power Snatch 2 RM

Conditioning

Complete for time:
155 lbs Ground to Overhead – 30 reps
<- Kudos to Kim who stepped her push-ups up to the next level last week, trying some out on the rings!

"I was so single-minded and focused that it consumed me, but for people that achieve greatness this is what is necessary… An undying commitment to your craft." - Brandon Lilly

A Decade on Westside

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Monday, 9/22/2014
True push-ups and barbell lunge walking
Strength
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Collegiate
Front Squat 5 RM
Press 3 RM

Conditioning
Complete for time:
True Push Ups – 100 reps
45 lbs Barbell Walking Lunge – 100 yards

Once you have completed 100 reps of true push ups, put an empty bar on your back and lunge 100 yards.
<- Andy strives for more box jump reps during the Fight Gone Bad variant from last week.

"My question to you then is, “how do you expect to get to the next PR with proper form? And the next, and the next?” Stop rewarding ugly broken down technique just because you added five pounds to the bar. There were many times when I would have been better served to stay at a lighter weight and hit maybe a double, or triple with good form, than to chase the maximum PR and have a technical breakdown." - Brandon Lilly
Fitness Workshop - Snatch Progressions and Drills at CrossFit Lockdown

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Saturday, 9/20/2014
"CrossFit Total"
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1RM Back Squat
1RM Press
1RM Deadlift

3 attempts per lift after warm-ups. Best successful lift counts towards total.
<- WCTC Fire Science students get a dose of fitness love.
"I've been doing CrossFit for almost 7 1/2 years. I've had one serious injury, and I've chased many different crossfit-type programs, strength programs, plyometric programs, etc, for varying lengths of time. Even with all the experimentation, epiphanies, and technique refinements, I still find things lagging or just not improving over time. Today was a perfect day that no matter where you are on your journey to better
fitness and wellness, you can always find something to improve upon. You're never maxed out. There's always progress to be made, and you have your whole life to make it. Be patient and keep at it and you'll be surprised what happens." - CrossFit Cream City trainer Kevin Bania
Outlaw snatch analysis AKA why most of us need to be more patient....

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Friday, 9/19/2014
Power cleans and farmer's walks
Strength

Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate
Deadlift 7 RM

Conditioning

10, 8, 6, 4, 2, reps of:
185 lbs Power Cleans

One (1) 50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.
<- Congratulations to Jennifer who scored 100 on her Air Force physical fitness test last week!

"Be willing to throw away your good work in order to get to your best work." - Lisbeth Darsh
Why is there hesitation with regard to the application of heavy weight room intensities for the post-rehabilitated athlete and during an athlete’s in-season training?

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Thursday, 9/18/2014
O.G. Volkswagen
Strength

Amateur
Squat 3×5 (add 5 lbs to last workout)

Collegiate
Squat 8×3 @ 7 RM from Monday (60 seconds rest)

Conditioning
For time:
21, 15, 9 reps of:
Bench Press @ body weight
Pull Ups
<- Kurt visits us from CrossFit Naperville.
"If you are super smart you can make something complicated seem very simple. And I think that is true sign of intelligence." - Travis Mash
Maximal Fat Loss, Minimal Equipment

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Wednesday, 9/17/2014
Rest Day/Make-up Day/Optional Benchmark
Already done the Monday and Tuesday workouts, but not able to make it in on Thursday or Friday?

Here's the optional Wednesday WOD:

"The Chief"

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5 rounds:

Max Rounds in 3 Min. of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute.
<- CrossFit Milwaukee welcomes new member Ryan.

“The world is divided into those who understand me and those who don’t. In the case of the latter, I simply leave them to torment themselves trying to gain my sympathy.” - Paulo Coelho 
DOMS: The Good, the Bad, and What It Really Means to Your Training

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Tuesday, 9/16/2014
Fight Gone Bad Variation
Strength
Amateur
Deadlift 5 RM (add 10 lbs)

Collegiate
Power Clean 5×3 @ 90% of 3 RM from Friday

Conditioning
Complete 3 rounds of:
50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed)
20” Box Jump
Burpee Pull Ups
Push Ups
Row (calories)

Rest 1 minute between rounds.

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the row where calories are given.
<- Our Metcon Madness class gets some exposure to banded sprints.

"I met a woman at the Spartan workout on Sunday at Miller Park. She said she USED to do CrossFit and she said she stopped because she kept getting hurt. Thank you for programming that helps keep us healthy and safe! I DID let her know I have been going to CF Milwaukee for 1.5 years and have never had an injury from CF." - Jessica T.
Fitness Workshop - Snatch Workshop at CrossFit Lockdown (located in BeFitness)

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Monday, 9/15/2014
Push-press, chin-ups and GHD Back Extesnions
Strength
Amateur
Squat 3×5 (add 5 lbs to last workout)

Collegiate
Squat 7 RM

Conditioning
Complete as many rounds as possible in 15 minutes:
185 lbs Push Press – 3 reps
Chin Ups – 5 reps
GHD Back Extensions – 10 reps
<- Jessica gets her back in to it!
"The future is not something I know a great deal about. But I did live in Washington for a time and learned that lack of knowledge about a subject is no impediment to talking about it." - Neil Armstrong

12 Signs You Need to Eat More Protein

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Saturday, 9/13/2014
"GI Grace"
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21-15-9 reps for time:
Ground to overhead (135/95)
Burpee-pull-ups
<- Kudos to Pete, who not only handled the 2" rope for his pulling earlier in the week, but managed to slam a slamball into retirement as well!
"Don't let your learning lead to knowledge. Let your learning lead to action." - Jim Rohn

Day 25: Improving your squat mobility

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Friday, 9/12/2014
DB hang power cleans, dynamic push-ups, med ball sit-up throws
Strength

Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Ups 3 x max reps

Collegiate
Power Clean 3 RM
Chin Ups 3 x max reps


Conditioning

Complete 4 rounds for time:
50 lbs DB Hang Power Clean – 10 reps
Dynamic Push Ups – 10 reps
50 lbs DB Hang Power Clean – 10 reps
Seated Med Ball Throws – 10 reps
<- Finisher? Sure. How about tabata burpee broad jumps?
"Vegetarianism was invented in India around 450 B.C. when populations densities got to the point where they could no longer support older unproductive people. The 30% decrease in lifespan that resulted solved the problem. - Ray Audette

The 3-Step Process to Determining Your Ideal Carbohydrate Intake

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Thursday, 9/11/2014
One Arm DB Thrusters and sprints, or just lift 10,000 pounds
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

then…

Complete 4 rounds:
50 lbs One Arm DB Thrusters – 7 reps
Sprint 60 yards
50 lbs One Arm DB Thrusters – 7 reps

Rest 2 minutes between rounds.
 

Collegiate
10,000 lbs

Complete 10 rounds for time:
385 lbs Squat – 1 rep
170 lbs Press – 1 rep
445 lbs Deadlift – 1 rep

Set up the three bars with 385 on the squat, 170 on the press, and 445 on the deadlift. Perform one rep of each movement to complete 1 round or 1,000 lbs lifted. Complete 10 total rounds for time with a total of 10,000 lbs lifted.
<- Congratulations to Carl on getting his first unassisted pull-ups!
"The difference between a master, a stressor and a dabbler is what they do when they get to plateau." - Anthony Robbins
The Problems Associated With Starting The Day With Breakfast Cereals

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Wednesday, 9/10/2014
Rest day/Open Gym/Make-up Day
Already did the workouts for Monday and Tuesday? Or are you looking for a fun team workout to do? Here's one option that could be done for you workout today....

The workout:

1 Full power clean
3 Hang squat cleans
2 Push press/jerk
Run 100ft

The men use 135lbs, women 95lbs. One partner completes the above sequence while the other rests. When both finish, that constitutes one round. The workout is 10 rounds for time.
<- Christi gets some heavy duty dragging work done.
"You cannot be just so so, you cannot be just lukewarm. It is not going to help. Lukewarm water cannot evaporate, and lukewarm efforts to be alert are bound to fail. Transformation only happens when you put your total energy into it." - Ohso
Use Your Head to Save Your Neck: 4 Ways You're Causing Neck Injury

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Tuesday, 9/9/2014
Bench press and box jumps
Strength

Amateur
Deadlift 5 RM (add 10 lbs)
Strict Pull Ups 3 x max reps

Collegiate
Strength – Rest

Conditioning

Complete 5 rounds:
185 lbs Bench Press - Max Rep
Max Height Box Jumps – 3 reps

*set a box as high as possible for 3 box jumps.

<- Maria invites some of her friends from Germany in for their first CrossFit fun!
"In Nature, wolves and humans eat exactly the same things - that's why they domesticated us." - Ray Audette

Understanding CrossFit and the Intensity Prescription

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Monday, 9/8/2014
Front squats, slam balls, rope pulls
SWOD (Amateur only):
Press 3x5

DWOD:
Complete 4 rounds:

Each round consists of 3 cycles of the following:
2 Front Squats – 80% of 1 RM
10 Balls Slams – 40 lbs
1 Rope Pull – 15 (50'/magic carpet/

Rest 2 minutes between rounds

SWOD (Collegiate only):
3 rounds:
Hand Stand Push Ups – max reps
Supine Ring Rows – max reps

*There is no time component, max reps

<-
CrossFit Milwaukee welcomes new member Joel.
"Resourceful, can-do people committed to changing their situation figure out a way to do it." - Joel Salatin
'Slate' Criticizes the 'Home-Cooked Family Dinner': Joel Salatin Responds

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