Wednesday, 10/22/2014
Open gym/ Make up day
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Optional WOD:

6 rounds for times of:

3x Power Clean (155/105#)
6x Supine Ring Rows
6x Hand Release Push-ups
9x Box Jumps (24"/20″)

<- Melissa (top pic, rope pull) comes back to her old stomping grounds. Her current CrossFit home is CrossFit Lewisville in Texas. She brought her brother Alec (bottom pic) in for a CrossFit experience as well. Not really his CrossFit workout per se, as he's informed me that they were used on and off during Marine Corps boot camp.
"No matter how far you fall, or how dark it gets, you are never out of the fight." - Marcus Luttrell

10 Things you should never do in the box…

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Tuesday, 10/21/2014
Double unders, toes to bar, and hand over hand sled pulls
Bench Press
45% x 10/55% x 10/65% x10+

Four rounds for time of:
40x Double-Unders
10x Toes to Bar
60' Hand Over Hand Sled Pull
<- Pete, doing something other than a push-up!
"Find a shoe that makes you feel pretty." - Kelley Starrett, after describing how too much cushioning and stabilization built into shoe designs can actually lead to increasing impact forces during running. He urges us to find something that will make us land as if were barefoot, like ballerinas.
Trainer John Hardtke With a Word on Upcoming Programming

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Monday, 10/20/2014
Hang cleans to thrusters, burpee box jumps, swings
Back Squat
45% x 10
55% x 10
65% x10+

AMRAP in 10 minutes of: 
Ascending rounds:
1x Hang Clean to Thruster (115/85#)
1x Burpee Box Jump (24"/20")
1x KB Swing (70/53#)
2x Hang Clean to Thruster (115/85#)
2x Burpee Box Jump (24"/20")
2x KB Swing (70/53#)
3x Hang Clean to Thruster (115/85#)
3x Burpee Box Jump (24"/20")
3x KB Swing (70/53#)
And so on..
<- Jess PRs her deadlift and reaches her goal of over 200# at the Festivus Games in Lacrosse, WI this past weekend! Thanks to Maggie from CrossFit Waukesha for the picture!
"I'm on day 39 of a Whole 30 cycle. It's anecdotal, but it may be helping my strength work. Three new PRs this week - back squat, bench press and deadlift!" - Peter M. on how big of an impact diet can have on training. Nice work, Pete!
How to Hack Your Mobility in One Minute

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Saturday, 10/18/2014
Deadlfits, box jumps, swings, double-unders, and rowing
For time:
15 reps deadlift (275/175)
20 reps box jumps (24/20)
30 reps kettlebell swings (55/35)
40 reps double-unders
40 calories rowing
40 reps double-unders
30 reps kettelbell swings
20 reps box jumps
15 reps deadlift
<- Congrats to Brian (front) and Eric (back) who both PR'd their "Fran" times. Kudos to Brian's buddy, Derek (middle) who did his pull-ups unassisted during his first CrossFit WOD.

“The secret to happiness in life is to put heavy stuff over your head.” - Jon Engum
The 4 Vital Elements of Lifting Heavy Things Overhead

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Friday, 10/17/2014
1RM Press

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21-15-9 reps for time:
Thrusters (95/65)
<- Deadlift PR! Nice work, Ryan.

“Many paths lead from the foot of the mountain, but at the peak we all gaze at the single bright moon.” - Ikkyu
Why Cholesterol Matters… and Why it Doesn’t

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Thursday, 10/16/2014
Power cleans, burpees over barbell and rowing
1RM Deadlift

4 rounds for time:
5 Power cleans (135/95)
10 Burpees over barbell
5 Calorie row
<- Mary, Jess and Eric decide to do a burpee finisher after their workout.

"You create your own universe as you go along." - Winston Churchill
Why Are Americans So Fascinated With Extreme Fitness?

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Wednesday, 10/15/2014
Open Gym/Make-up Day/Optional WOD
Optional benchmark/workout for the day:

"Roof top"

21-18-15-12-9-6-3 reps for time:
Slam ball (30/20)
Walking lunges

Begin each cycle with a 100 yard sprint
<- Speaking of sprints, here's one wave of sprinter from our early morning class doing last week's sprint finisher.

"Rather than being your thoughts and emotions, be the awareness behind them." - Eckhart Tolle
How to Make Your Rehab, Deloading, and Peaking More Effective

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Tuesday, 10/14/2014
Sumo deadlift high pulls, renegade rows, push-presses
1RM Bench Press

21-15-9 reps for time:
Sumo deadlift high pull (95/65)
Renegade rows (50/35)
Dumbbell Push-press (50/35)
<- Kim PRs her back squat! 
“Fear cuts deeper than swords.” ― George R.R. Martin, A Game of Thrones

A Different Approach to Mobility

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Monday, 10/13/2014
Rowing, KB snatches, and burpee-pull-ups
1RM Back squat

Complete 5 rounds for time:
250m Row
5 reps/side KB Snatch (53/32#)
5 reps Burpee Pull-ups
<- CrossFit Milwaukee welcomes new member Keith.
“Your obstacles are not rivers, mountains, or other people. Your obstacle is yourself.” - Xenophon
Alpha-Male Style Cardio Training

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Saturday, 10/11/2014
"Quarter Gone Bad"
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5 rounds for maximum reps:

15 seconds thrusters (135/95)
45 seconds rest
15 seconds pull-ups (45/30)
45 seconds rest
15 seconds burpees
45 seconds rest
<- Tabata madness....
"The only way to make sense of change is to plunge into it, move with it, and join the dance." - Alan Watts
Nike to CrossFit CityPlace: That one-arm handstand logo is ours

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Friday, 10/10/2014
Power cleans and rowing
Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps

Deadlift 5 RM
Strict Chin Ups 3 x max reps

Complete as many rounds as possible in 12 minutes:
185/155 lbs Power Cleans – 4 reps
C2 Row – 10 calories
<- Early morning squats.
"Change is never easy. You fight to hold on. You fight to let go." - Daniel Stern, The Wonder Years
The 1.5 Cent Muscle Solution

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Thursday, 10/9/2014
Handstand push-ups and sprints
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Front Squat 5 RM, 1 x max reps @ 80% of 5 RM
Push Press 8×3 @ 80% of 3 RM from Monday


Complete 5 rounds:
Handstand Push Ups – max reps
*rest as needed between rounds then…

Complete 8 rounds:
Sprint 100 yards
*rest 45 seconds between rounds
<- Amy bolts off from her start during the four cone drill from earlier this week.
"Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing." - Helen Keller
5 CrossFit Myths: Fact vs. Fiction

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Wednesday, 10/8/2014
Rest day/Make-up day/Open gym/"Nicole"
Optional benchmark/workout for the day:

Compare to 040114

20 Minute AMRAP:
400m Run
Max reps Pull Ups

*After each 400m run, you go for a max attempt at pull ups until you fall of the bar.  Record your score and off you go for another 400m run*

**You are scored on your total number of pull ups**
<- Graciella locks down her back position for her deadlift! Her dad offers some encouraging words.....but not too loudly.....because that's just too embarrassing for a 12 year old girl....unless the praise is coming from Jessica, or another girl. Then it's OK.

"If you don't build your dream, someone will hire you to build theirs." - Tony Gaskins
Talent vs Skill – Ben Franklin: Quote of the Day

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Tuesday, 10/7/2014
Heavy deadlifts and Strict pull-ups
Deadlift 5 RM (add 10 lbs to last workout)

Power Snatch 2, 2, 2, 2, 2, 2

Complete 6 rounds for time:
315 lbs Deadlift – 1 rep
1 Strict Pull Up
315 lbs Deadlift – 1 rep
3 Strict Pull Ups
315 lbs Deadlift – 1 rep
5 Strict Pull Ups
<- A tried and true method of checking to our Kettlebell swing form. 
"It is good to have an to journey towards; but it is the journey that matters, in the end." - Ernest Hemingway
How to Train Through Injuries

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