View Slide Show (1 image)

Every minute on the minute for 12 minutes:

4 shoulders to overhead (155/105)
6 lateral hops 18”

---

<- CrossFit Milwaukee welcomes new member Natalie P. pictured here at the tail end of one of Chris H.'s CrossFit Endurance classes. 

---

"Well, at least it isn't 'Fran'" - members of the volleyball team I condition, during the two workouts early in the week. On Friday they did "Fran" :-)

---

The Final Nail in the Cardio Coffin

Post thoughts to comments 

View Slide Show (1 image)

12 minute AMRAP:

5 Hang power snatches (135/95)
5 Snatch grip deadlifts (135/95)
10 Med ball sit-ups (20#/15#, 6')

---

<- CrossFit Milwaukee welcomes new member, and birthday boy (well, last week anyway) Travis S.

---

"It clumps up when I try to mix it in my protein powder." - Trainer Alex L., referring (jokingly) to cocaine during a discussion on ways to prevent/reduce rhabdo occurrences.

---

Knee Valgus (Valgus Collapse), Glute Medius Strengthening, Band Hip Abduction Exercises, and Ankle Dorsiflexion Drills

Post thoughts to comments 

View Slide Show (1 image)

4 rounds:

300 meter run
10 thrusters (95#/35#)
10 burpee-pull-ups

---

<- CrossFit Milwaukee says farewell to Jose P. - he and his fam have moved to Santa Fe.

---

"Maybe it's my fault that you didn't see that failure gave me strength; that my pain gave me motivation." - Michael Jordan

---

Clean, Part 1, How To, Olympic Weightlifting

Clean, Part 2, How To, Olympic Weightlifting

Clean, Part 3, how To, Olympic Weightlifting

Post thoughts to comment 

View Slide Show (1 image)

3 Person Team WOD:

Accumulate:
450 double-unders
300 Wall-balls (20#/15#, 10')
150 Overhead sit-ups (50/side, 45#/30#)

ANY time the dumbbell or the medicine ball makes contact with the ground (including transitions) 5 burpees must be performed by all team members at the end of the WOD

---

<- Coach Drew E. leads the participants of our 7AM Saturday class through some post workout stretching. 

---

"One could argue that the abuse of McDonald's has a greater potential health-care cost than the abuse of marijuana." - Time Magazine

---

Thanks for letting me know about this, Ben!

The Joe Rogan Experience #365 - Kelley Starrett among others..

Post thoughts to comments 

View Slide Show (3 images)

400 meter row
20 Handstand push-ups
600 meter row
15 Handstand push-ups
800 meter row
10 Handstand push-ups

---

<- Scott R. visits us from CrossFit Ignite.

---

"He who makes a beast of himself gets rid of the pain of being a man." - Dr. Johnson

---

Kansas Wheat Farmer Sues Monsanto for Gross Negligence Following Discovery of GMO Leak Due to Destruction of Wheat Market

Post thoughts to comments 

View Slide Show (1 image)

50-40-30-20-10 Double-unders
10-8-6-4-2 Bulgarian split squats/leg w/dumbbells totaling half bodyweight

---

<- Congratulations to Max W. and his family on the healthy birth of their child!!!

---

"Only you can hold yourself back....only you can help yourself." - Mikhail Strabo

---

Top 12 Tips to Improve Chin-Ups

Post thoughts to comments 

View Slide Show (1 image)

Maximum rounds in 12 minutes:

Medball barrel toss (30#/20#) and chase for 50 yards.

Every time you go to pick up the ball, do 5 sit-ups 

---

<- CrossFit Milwaukee welcomes new member Betsy D.

---

"Don't crap on someone else's efforts and accomplishments because you don't have what it takes." - Jim Wendler

---

7 Ways to Fix Weak Hamstrings

Post thoughts to comments 

View Slide Show (1 image)

4 rounds for time:

21 jumping air squats
15 knees to elbows
9 pull-ups

---

<- A huge thanks to Katina and Ryan A. for hosting the first session of the CrossFit Milwaukee Book Club!

---

"You're going to come across people in your life who will say all the right words at all the right times. But in the end, it's always their actions you should judge them by. It's actions, not words that matter." - Nicholas Sparks, The Rescue

---

Now these are my kind of swings!

400-Pound Kettlebell Swings

Post thoughts to comments 

View Slide Show (1 image)

18 DB Hang power cleans (55#/35# DBs)
3 ballistic push-ups
15 DB Hang power cleans
6 ballistic push-ups
12 DB HPC
9 ballistic push-ups
9 DB HPC
12 ballistic push-ups
6 DB HPC
15 ballistic push-ups
3 DB HPC
18 ballistic push-ups

---

<- Brandon L. visits us from CrossFit NYC.

---

"I prefer dangerous freedom over peaceful slavery." - Thomas Jefferson

---

Why I Eat White Rice Instead of Brown

Post thoughts to comments 

View Slide Show (1 image)

Partner WOD:

Find a partner about your same weight and accumulate the following as fast as possible. Only one partner/station at a time:

200 Knees-to-elbows
100 Step-ups (knee height, DB totaling 50% bodyweight)

---

<- CrossFit Milwaukee welcomes new member Jessica B.

---

"Adversity introduces a man to himself." - Nietzsche

---

Why we don't always scale weights as a percentage of bodyweight....

Preparing For Big Ted

Post thoughts to comments 

View Slide Show (1 image)

15-12-9

Snatch or power snatch (135/95)
Burpee-pull-ups

---

<- CrossFit Milwaukee welomes new member Macks N.

---

"If a doctor tells you that recovery is not an option, that you ought to take it easy, that you can never be strong again, that your healthy life is over, well, that might be true for most people. But if you have the guts to put a bar on your back, you can get your life back." - Karl Schudt

---

The Foam Roller Isn’t Doing What You Think It’s Doing

Post thoughts to comments 

View Slide Show (1 image)

15 minute AMRAP:

5 one arm Russian swing left
5 one arm Russian swing right
Farmer's walk 120'
Bear crawl 120'

Go as heavy as possible for the swings. Use the same weight in each hand for the farmer's walk.

---

<- Hey Gang - Vivian V. is back!

---

“If you play and train for a sport at a reasonably high level, you have to accept the presence of pain and the occasional occurrence of injury. If you use the presence of any pain at all as an indication that you're doing something wrong, you'll never train hard enough to succeed; if you expect a total absence of pain from training, you don't have the constitution to be an athlete.” - Greg Everett

---

Train Like a Man

Post thoughts to comments 

View Slide Show (1 image)

Compare to 011313

Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for 5 Cycles.

---

<- Aron C. keeping his hands up during some bag work during Razak's stand up fighting class. It's just one of the many specialty classes that we offer at CrossFit Milwaukee. In addition the Olympic Lifting, Endurance and ground fighting programs, we'll be adding kettlebell, yoga, coach's prep and others to the schedule. Stay tuned!

---

"The contract is in my hand and AstroTurf is down my pants." - Jessica T. upon signing with the Green Bay Chill

---

The movements we use for our regular strength/power work are powerful, but you have to have the determination to DO them. Those two factors combined can perform miracles. Do what you can, with what you have....

Barbell Training as Rehab: Brian Jones’ Story

Post thoughts to comments 

View Slide Show (1 image)

7 rounds:

Med-ball chest toss 20 yards and back (30#/20#)
Sprint 20 yards and back

Rest 1 minute.

---

<- Hai N. visits us from CrossFit Perebellum

---

"If we can only live once, then let it be a daring adventure that draws on all our powers. Let it be with similar types whose hearts and heads we may be proud of. Let our grandchildren delight to find the start of our stories in their ears but the endings all around in their wandering eyes." - Julian Assange

---

Interested in getting some prep time in before your Level 1?

CrossFit Level 1 Certification Prep Classes Starting 060913

Post thoughts to comments