Friday, 10/31/2014
Bear crawl, wall-balls, burpees, sit-ups, pull-ups, OH lunges
 
Displaying page 1 of 135 , items 1 to 14 of 1887
Page:  of 135
SWOD:

Dead Lift
50%x8/60%x8/70%x8+

Military Press
50%x8/60%x8/70%x8+

DWOD:
AMRAP in 12 minutes of:
1x 60' Bear Crawl
2x Wall Ball (20#/14#)
3x Burpees
4x Ab Mat Sit-Ups
5x Pull-Ups
6x OH Walking Lunges (45/25#-L+R=1 rep)

<-Joel and Amy attack the Atwater stairs.

"Stop bitching about the qualifying procedures. If you want to go, lift more than everyone else. You don't hear collegiate swimmers and track athletes complaining about everyone not being included or handed
participation ribbons for signing up, even though the qualifying  procedures are quite similar. I'm not saying they are the best, but they are in no way unique or unfair. Strongest group gets to lift, period.
End rant." - Colin Burns, Wisconsin native, 2014 Nationals champion for the 94kg class, on the new USAW qualification procedures
Fixing The Good Morning Squat

Post thoughts to comments 
 
Thursday, 10/30/2014
Atwater Park Workout
Reminder for Thursday 103014 - there will be no early AM class. We will be having classes at both 9AM and at 5:30PM at Atwater park. The stairs await!!!

DWOD:
Five rounds for time of:

Stair run up 66 stairs
10x DB Ground to Overhead (45/25# per hand)
Farmers walk up 44 stairs (45/25# per hand)
<- Birthday ladies (ok, from last week) Angie and Nikki!
"When you do what you fear most, you can accomplish anything." - Stephen Richards
Success in the CrossFit Open? Master these 4 Movements

Post thoughts to comments 
 
Wednesday, 10/29/2014
Open Gym/ Make Up Day
Optional WOD:
AMRAP in 7 minutes of:
60' Sled Push (+45#)
10x Handstand Push Ups
10x KB Swing (70/53#)

***Rest 3 minutes***

AMRAP in 7 minutes of:
100x Jump Rope Singles
10x Snatch (95/65#)
10x GHD Sit Ups
<- Birthday girl Annette!!!!
"The only limit to our realization of tomorrow will be our doubts of today." - Franklin D. Roosevelt
4 Drills to Strengthen and Injury-Proof Your Neck

Post thoughts to comments 
 
Tuesday, 10/28/2014
Renegade rows, DB hang cleans, sledgehammer strikes
SWOD:
Bench Press
50%x8/60%x8/70%x8+

DWOD:
AMRAP in 12 minutes of:
5x each Renegade Rows (45/25#)
7x DB Hang Clean (45/25#)
9x each Sledgehammer Strikes
<- Soren is back!
"Everyone has a spirit that can be refined, a body that can be trained in some manner, a suitable path to  follow. You are here to realize your inner divinity and manifest your innate enlightenment." - Morihei Ueshiba
Weightlifting Technique - With Evidence

Post thoughts to comments 
 
Monday, 10/27/2014
Team WOD: Deadlift, Row and Push-jerk
SWOD:
Back Squat
50%x8/60%x8/70%x8+

DWOD:
In teams of two, partners alternate tasks to complete 5 rounds each of:
10x Dead Lift (225/155#)
250 Meter Row
10x Push Jerk (115/75#)
<- Chris does the lunges from last week. 

"If you can squat with your pelvis and lumbar spine in a stable, neutral position and maintain this throughout your squat, then you have earned the right to utilize an active and intentional moment of
performance-purposed knee-in action - if you find that it’s even beneficial to you and does not begin to create problems or injure you." - Conrad Stalheim
Moderating the Knees In Versus Knees Out Squat Debate

Post thoughts to comments 
 
Saturday, 10/25/2014
400 Meter runs, hang power snatches and wall-balls
Three sets for times of:

400m Run
15x Hang Power Snatch (95/65#)
15x Wall Ball (20/14#)

Rest 2 minutes between rounds
<- Rowing "Helen," heat 1 for the Friday evening group.
"However, your dad will always be stronger than you, no matter how old he is. It's science." - Rudy Nielsen
The Theory of Cumulative Stress: How to Recover When Stress Builds Up

Post thoughts to comments 
 
Friday, 10/24/2014
"Rowing Helen"
SWOD:
Military Press
45% x 10/55% x 10/65% x10+

DWOD:
Compare to 031314

3 rounds for time of:
500m Row
21x KB Swing (53/32#)
12x Pull Ups
<- Some of the Fire Science students from WCTC work on some deadlift preparation drills. Classes were kindly hosted out of CrossFit Lockdown.
“Pain is your friend; it is your ally. Pain reminds you to finish the job and get the hell home. Pain tells you when you have been seriously wounded. And you know what the best thing about pain is? It tells you you’re not dead yet!” – G.I Jane
Exercises You Should Be Doing: Core Activated Deadbug w/ KB

Post thoughts to comments 
 
Thursday, 10/23/2014
Front rack walking lunge, bent over row
SWOD:
Dead Lift
45% x 10/55% x 10/65% x10+

DWOD:
Three rounds for time of:
20x Front Rack Walking Lunge (115/85#)
15x Bent Over Row (115/85#)
<- Slammin' away.
“They always say time changes things, but you actually have to change them yourself.” - Andy Warhol
Understanding the Benefits of EMOM (Every Minute on the Minute) Training

Post thoughts to comments 
 
Wednesday, 10/22/2014
Open gym/ Make up day
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…

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

DWOD:
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

Post thoughts to comments

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

DWOD:
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

Post thoughts to comments 
 
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

Post thoughts to comments 
 
Friday, 10/17/2014
"Fran"
Strength
1RM Press

Conditioning
Compare to 041414

21-15-9 reps for time:
Thrusters (95/65)
Pull-ups
<- 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

Post thoughts to comments 
 
Thursday, 10/16/2014
Power cleans, burpees over barbell and rowing
Strength
1RM Deadlift

Conditioning
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?

Post thoughts to comments 
 
 
 
DOWNLOAD BROCHURE
Copyright © 2008 CrossFit Milwaukee | 120 East Silver Spring Drive, Milwaukee, WI 53217
Site Designed by IDOC Systems, LLC | All Rights Reserved