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10-9-8-7-6-5-4-3-2-1 reps
Slamball
Wall-balls

Stair run for four flights after each round.

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<- Titus 'apetitus' K. gets his first experience with tire flips!

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"Being skinny won’t make you happy. Wearing $100 workout pants won’t make you happy. Breathing, sweating, and moving with intention—even just a little bit every day—will." - Thanks Michael C. for emailing me this. Anyone recognize who said it?

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Autism and Antioxidants -- A Wee Little Explanation

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8 rounds:

Odd minutes - 5 deadlifts @ 255/175

Even minutes – 5 handstand push-ups + static hold*

*static hold lasts for the remainder of the minute. For each break from any of these holds/push-ups do 30 seconds of L-hold work post WOD.

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<- Jim W.? Or the new Thor?

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"I hate loosing more than I like winning and there's a difference." - Billy Beane

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Dr Cheng teaches you the difference in Stability and Mobility

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A.) Before Bucket List: 8x3 box jumps @ 80% 1RM

B.) 50-40-30-20-10 reps for time:
Air squats
Knees-to-elbows

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<- The participants of the Lululemon organized CrossFit Challenge. Thanks to Chris H. and Doreen K. for running this event and getting the pics. For the rest of the album, visit our Facebook fan page.

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"One way to keep momentum going is to have constantly greater goals." - Michael Korda

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What Happens to Your Body on a Sugar Binge

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Tabata Mash-up A:
Pull-ups
Push-ups

Tabata Mash-up B:
Sit-ups
Heel drives

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<- Trainer John H., prowler pull. John will be running the first of a Trainer Development Workshops this coming Sunday, January 29th at noon. His focus will be the implement used in the pic (the prowler sled). During his presentation he'll cover the value of this tool, when it's best used and multiple strategies to get the most out of it. Participation is free for all CrossFit Milwaukee members.

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More from Dr. Davis, this time on the connection between wheat and brain health (or lack thereof...):

Your Brain on Wheat: Does the ‘Staff of Life’ Wreak Havoc?

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7 rounds:

5 cleans (185/125)
3 pistols/leg
3 muscle-ups

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<- Mike A. and Murph D., wheelbarrow walk push-ups

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"The best way to get back into shape is don't get out of shape" -The Coach Daniel John

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Pssst. Try some of these! They'll blow your mind....

Walnuts Are Drugs, Says FDA

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Partner WOD for 6 rounds:

Max reps overhead squat (95/65)
Lunge walk 120'

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<- Justin S., three bars of death, ready to go!

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"I basically decide that I'm either going to go as hard as I can or I'm gonna die." ―Josh Everett

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Wheat: The UNhealthy Whole Grain Part II

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Bucket List 012312-012812

1RM Hang Snatch/Bent Over Row 3x8 (+5#)
1RM Front Squat
1RM Incline Bench/Bent Over Row 3x12 (+5#)

10AM Group class WOD:

5 rounds:

5 Back squat @ bodyweight
10 overhead sit-up left (40#/30#)
10 overhead sit-up right
15 ring dips

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<- Congratulations to Josh G. on his first muscle-up!

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“Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think." - Christopher Robin to Pooh

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Did you miss the WheatBelly presentation last weekend? Dr. Davis was kind enough to post it to YouTube!:

Wheat: The UNhealthy Whole Grain-Part 1

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Lululemon Fight Gone Bad challenge 8:00-10:00AM

3 rounds for time, 1 minute each station:
Sumo deadlift high pull (75/55)
Box jump (20")
Push-press (75/55)
Row (calories)
Wall-balls (10', 20#/15#)

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<- Jordan R., showing us good position on her deadlift set-up

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“There is nothing wrong with being afraid---but there is nothing more wrong than allowing that to be your master.” - Bobby Darin

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A Gut Check for Many Ailments

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EMOTM for 10 minutes:

Burpee broad jump 30'
7 swings (70/55)

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<- CrossFit Milwaukee welcomes back Anna L.

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“Intelligence is not to make no mistakes, but quickly to see how to make them good.” - Bertolt Brecht

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This article is short, but would make a real good primer to educate those still entrenched in standard dogma:

Naughty Nutrition: Getting Frisky With Food

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Show Workout Scores

5 rounds for time:

150 meter sprint
30 double-unders
12 chest-to-bar pull-ups

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<- Arden S., post WOD sprints.

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“I have found that if you love life, life will love you back.” - Arthur Rubinstein

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Alex S. is bringing the O-lifting/barbell focus class to CF Milwaukee! Click here for some details.

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