As many of you are aware, there's a "CrossFit Decathlon" event at Hitters Sportsplex  near Madison that a number of us are competing in.  If you've signed up (or plan on signing up), please leave a comment indicating that you'll be competing, whether you're interested in car-pooling, and whether you're planning on coming back between the 2 days of the event or staying that night in Madison.

I was told by the crew at Hitters that there'd be more information coming today as to when the event starts and all that stuff.  I'll update this post when I get more info.
-Danny  

View Slide Show (1 image)

Show Workout Scores

For time:

150 wall-ball shots (10 foot, 20#/15#)

---

<- CrossFit Milwaukee welcomed Sarah S., shown here prepping for her next jump. Sarah is a regular at Decatur, IL's CrossFit Enhance.

---

Quote: "All mankind is divided into three classes: those that are immovable, those that are movable, and those that move."  - Benjamin Franklin

---

Engaging the glutes and hamstrings during the squat:

http://www.youtube.com/watch?v=LsoyHoQU4O4
http://www.youtube.com/watch?v=znPFEAtk8QE

Post thoughts to comments.  

View Slide Show (1 image)

Show Workout Scores

Strength - 3x3 Snatch

Metcon -
21-15-9 reps for time of:
Lateral jumps (over 7" high barrier)
Burpee wall-balls (20#/15#, 10 foot target, squat clean required)

---

<- Kate P. - chest-to-bar pull-ups.

---

Quote - "Anything worth doing is worth doing poorly until you learn to do it well." - Steve Brown

---

Article: Coach Kelly Baggett discusses the importance of glute activation in fitness and athletics: http://www.higher-faster-sports.com/noglutes.html

Post thoughts to comments.
 

View Slide Show (1 image)

Show Workout Scores

For time:

30 reps clean and jerk (135/95)

---

<- Piper and Kelli work on some of our stape bodyweight movements.

---

Quote: " You've achieved success in your field when you don't know whether what you're doing is work or play." - Warren Beatty  

View Slide Show (1 image)

Show Workout Scores

150 wall-balls (10 foot, 20/15) for time.

---

<- Sergio P., his first day doing push-jerks. This 16 year-old is quick, coordinated and strong!

---

Quote: 'Failure is the path of least persistence.' - Anonymous

---

 

View Slide Show (1 image)

Show Workout Scores

Perform the following three movements:
 
Clean and Jerk
Weighted Pull-up
Back Squat

After warming up, you have three attempts at each lift. Do all attempts of one exercise (in the order listed) before moving on to the next. Your best successful attempt at each lift counts towards your total (the sum of all three best successful attempts).

---

<- Congratulations to Paul O. - he recently achieved his unassited pull-ups!

---

Quote: 'I'm not asking you to compete because I know you couldn't do it anyway' - friendly banter between Jake N. and Ryan O. when comparing their workout scores.

---

For those of you who've recently done some of our benchmark workouts (Christine, Grace, Karen), check out the Benchmarks section of the website - it's been updated!
 

View Slide Show (1 image)

Show Workout Scores

50 Pull-ups
50 Thruster
50 Row
50 Burpees
50 OHS
50 Doubleunders
50 Push-ups50 SDHP

---

<- Happy Birthday, Flint! Nice work on getting the big boy muscle-up.

---

Quote: 'I'm going from fat to fathletic!' - Adam H., 2 weeks after getting back into his CrossFit habit from an extended break.

---

Article: This one was on the main site today: "Fitness as a Full-Time Pursuit" by James Wagner, The Wall Street Journal.  

View Slide Show (1 image)

Show Workout Scores

Strength: 3x3 Back Squats
 
Metcon:
Every minute on the minute perform the following:
5 Dips
5 KTEs
As many sit-ups as possible.

Choose the one of the following numbers for your sit-up goal:

Beginner - 200
Intermediate - 250
Advanced - 300

When your sit-up total reaches your goal, the workout is finished.

---

<- Kudos to Jake N. who performed a 6:18 'Karen,' rested for about 3 minutes and then pulled of a 3:39 'Grace.' Ah, to be 22 again (or is 23, Jake?).

---

Quote: 'Good habits are as addictive as bad habits, and a lot more rewarding.' - Harvey Mackay

---

Article: Do you or someone you know get severe migraines post workout? Here's some information that might help: http://www.thepaleodiet.com/headaches-and-migraines.htm
 

View Slide Show (1 image)

Show Workout Scores

For time:
10 Overhead squats (115/75)
1 rope climb
8 OHS
2 rope climbs
6 OHS
3 rope climbs
4 OHS
2 rope climbs
2 OHS
1 rope climb

---

<- Doug H. does the burpee-wall-ball. Place your hands on the medball and jump your feet back. Do a push-up. Jump your feet back so their on either side of the ball and do a medball squat clean. As you come out of th squat, launch the ball to a 10' target. Catch and repeat!

---

 Quote: 'But I firmly believe that any man's finest hour - his greatest fulfillment to all he holds dear - is that moment when he has to work his heart out in a good cause and he's exhausted on the field of battle - victorious.' - Vince Lombardi

---

Article: And my brother complains about baseball practice . . . Jeez: http://www.dailymail.co.uk/news/article-1247492/Tough-Guy-contest-Eight-miles-mud-barbed-wire-broken-glass--race-defies-elf-safety-culture.html

Thanks for the link, Troy!  

View Slide Show (2 images)

 

Show Workout Scores

For time:

30 pull-ups
5 squat cleans (95/65)
25 pull-ups
10 squat cleans
20 pull-ups
15 squat cleans
15 pull-ups
20 squat cleans
10 pull-ups
25 squat cleans
5 pull-ups
30 squat cleans

---

<- Alex 'Schoolboy' S. shows a good triple extension and receiving position on the snatch.

---

Quote: "You may have to fight a battle more than once to win." -  Margaret Thatcher

---