CrossFit-Milwaukee

7 rounds for time:

10 reps clean and jerk (or two hands anyhow)(135#/95#)

10 reps pull-ups

Jon A. using a kettlebell snatch (1.5 pood).

Here’s a video clip from my garage gym days. It’s the Killer Ab sequence that many of my clients have seen at the end of our group classes:

Pick a number. Use this number for the seconds that you hold the hollow hold and for the number of reps that you do for the following exercises: v-ups, tuck-ups, toe touches and candlestick rocks.

Those looking for more of a challenge will keep more of an open shoulder angle on the v-ups and more of an open hip angle on the finsih of the candlestick rocks than what is demonstrated here.

In the video, I used the number ten as a base (but if you watch closely, you can tell that I count a little fast on some of the holds - SLACKER!). When gymnastics coach Dave Grainger showed me this sequence, he had his competition team doing sets of 19! Oh yeah, they were wearing ankle weights AND had to go through the sequence three times! Holy Abs, Batman!

5 rounds for time:

21 calories on the rower

15 burpees

9 power snatch (95#/65#)

Howie H. executing pistols and handstand push-ups. Howie recently acquired his first muscle up (but I didn’t have my camera handy for that one)!

Eva T. has some interesting statistics on injury rates for different sports: http://skievat.blogspot.com/2007/08/dangerous.html

Notice where gymnastics and wieghtlifting rank compared to say, soccer. And people say CrossFit is dangerous, sheesh!

1-1-1-1-1-1-1

After warming up find your working weight and hit each of these sets hard. Each set should be a maximum effort lift.

Flint E. and new member Mary Ann Skold work on their GHD bench pressing (in this case, using dumbbells).

Check out the CrossFit Journal article Consistency Before Intensity.

Perform the following sequence:

Tabata pull-ups

Tabata push-ups

Tabata sit-ups

Tabata squats

The Tabata protocol consists of 20 seconds of work, followed by 10 seconds of rest. This pattern is repeated for 8 rounds/exercise (4 minutes on each exercise). A person’s score is total number of reps of all the exercises.

Got snatch? New member Kyle ‘Lunchbox’ Courtier does. So does, Paul Martinez, who took 1st place in his division for the Combat Corner Grappling Championships Both fighters train at Duke Roufus’ Academy.

Some of our members have been asking for workouts that they can do at home/on the road. Petranek Fitness (one of our LA affiliates) has a great document to help in this regard:http://www.petranekfitness.com/cms/images/uploads/photos/Comprehensive_Bodyweight_Workout_List,_v1.5.pdf

Here’s a video clip from the 2008 CrossFit Games:

Earlier this year we posted a video (courtesy CF Chicago) of an informal event featuring participants from 8 affiliates in the region. Interested in competing in something like this (possibly for the second time)? Stay tuned - CrossFit Milwaukee has some exciting plans for 2009. We will keep you posted!

Squat Clean

5-5-5-5-5

Go heavy. Rest as needed between sets (usually 3-5 minutes).

Eric G. and Sue A. prepping for their lifts.

Josh Everett on preparing for the Tactical Strength Challenge: http://www.dragondoor.com/articler/mode3/162/