Tuesday, 3/3/2015
Deadlit and Wall-balls
 
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SWOD:
DELOAD
Back Squat
40%x5
50%x5
60%x5

DWOD:
15/12/9x of:
Deadlift (225/155#)
Wall-balls (20/14#)
<- A huge thanks to the CrossFit Milwaukee coaching staff for making the CF Games 2015 happen at our gym!
"A life is like a garden. Perfect moments can be had, but not preserved, except in memory." - Leonard Nimoy
Antibiotics and Tendon Rupture

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Monday, 3/2/2015
CTB Pull-ups, DB Ground to OH, Double-Unders and Rowing
SWOD:
DELOAD
Military Press
40%x5
50%x5
60%x5

DWOD:
2 rounds for time:
15x Chest to Bar Pull-ups
25x DB Ground to OH (35#/25#)
35x Double-Unders
45x Calorie Row

<- Happy Birthday, Lauren! 
"Well if the top 1200 athletes in our region get injured, there might be a chance." - One of our athletes contemplating his shot at getting to regionals. 
An Honest Evaluation of Deep Squatting

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Saturday, 2/28/2015
Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
<- Dan gets his final set of swings in from the Friday metcon.
"A bend in the road is not the end of the road... unless you fail to make the turn." - Author Unknown
Open Workout 15.1 and 15.1a Standards

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Friday, 2/27/2015
Front squats, swings and runs
****There won't be a 5:30AM CrossFit group class for Friday. Open gym and Metcon madness options will still be available.  All other classes will proceed as scheduled.****

SWOD:
Dead Lift75%x5/85%x3/95%x1+

DWOD:
Three rounds for time of:
7x Front Squat (135/95#)
21x KB Swing (53/35#)
400m Run

<- Josh goes over some of the finer points of the start position for the snatch.
"The more time we take at the beginning to get the technique right, the bigger the weights in the end." - Dan Bell
High Bar vs. Low Bar Squatting

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Thursday, 2/26/2015
Rowing, burpee pull-ups and slam-balls
SWOD:
Military Press
75%x5/85%x3/95%x1+

DWOD:
Even minutes — Max effort row for calories
Odd minutes — 3x Burpee Pull Ups + 3x Ball Slam (40/30#) 

***Repeat this process until you hit 120 calories on the rower. There is a 20 minute time cap on this WOD. Every calorie short of the 120 is a 3 burpee penalty post WOD.***
<- Some inversion practice going on after class. Danika with a tiger stand and Jen in the background with a handstand
"All things are difficult before they are easy." - Thomas Fuller
Passive vs. Active Foot For Squatting Performance

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Wednesday, 2/25/2015
Make-up Day/Active Recovery
SWOD:
Make Up Day OR:
Active Recovery Day

A.Aerobic Restoration25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

B.Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.- AND/OR -
* Body work from a licensed body worker (ART, acupuncture, deep tissue, etc…)

C.Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…
<- Another PR, this time by Brian on his snatch! - another good photo from Josh G.
"Coincidence is God's way of staying anonymous." - Albert Einstein
Training Is For Building Not Testing

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Tuesday, 2/24/2015
Power snatches and box jump/Deadlifts and handstand push-ups
SWOD:
Back Squat
75%x5/85%x3/95%x1+

DWOD:
AMRAP in 5 minutes of:
5x Power Snatch (135/95#)
5x Box Jump (24/20")

Rest 2 minutes

AMRAP in 5 minutes of:
5x Dead Lift (275/195#)
5x Handstand Push Up
<- Sue with a PR deadlift. Thanks for the pic, Josh!
"When you are through changing, you are through." -  Bruce Barton 
I'm Talkin 'Bout Practice

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Monday, 2/23/2015
Dumbbell hang clean, burpees and ring rows
SWOD:
Bench Press
75%x5/85%x3/95%x1+

DWOD:
AMRAP in 12 minutes of:
7x DB Hang Clean (50/30#)
7x Burpee
7x Ring Row
<- Dan, Chris and Ryan, going through the movements from today's WOD.
"We must embrace pain and burn it as fuel for our journey." - Kenji Miyazawa
CrossFit Injuries: Four Major Mistakes Athletes Make

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Saturday, 2/21/2015
"Donkey Kong"
SWOD:
Make up day

DWOD:
21/15/9x of:
Burpees (ground floor)
KB Swings (55/35# - 1st floor)
Box Jumps (24/20" - 2nd floor)
<- Mac, establishing a good power position before transitioning into his clean.
"No such thing as spare time, no such thing as free time, no such thing as down time. All you got is life time. Go." - Henry Rollins
To Everyone Who's Training For Something: Obstacles and Opportunities

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Friday, 2/20/2015
Box jumps, swings and thrusters
SWOD:
Dead Lift
70%x3/80%x3/90%x3+

DWOD:
Five rounds for total reps of:
AMRAP in 60 seconds of:
4x Box Jump Over (24/20")
8x KB Swing (70/53#)
4x Box Jump Over (24/20")
8x Thruster (95/65#)
***Rest 60 seconds after each round.***
<- Some members of the early morning class getting their dose of pull-ups and burpees
"If you're going to try, go all the way. Otherwise don't even start. This could mean losing girlfriends, wives, relatvies and maybe even your mind. It could mean not eating for three or four days. It could mean freezing on a park bench. It could mean jail. It could mean derision. It could mean mockery - isolation. Isolation is the gift. All the others are a text of your endurance, of how much you really want to do it. And, you'll do it, despite rejection and the worst odds. And it will be better than anything else you can imagine. If you're going to try, go all the way. There is no other feeling like that. You will be alone with the gods, and nights will flame with fire. You will ride life straight to perfecet laughter. It's the only good fight there is." - Charles Bukowski
What CrossFitters Do Better Than Weightlifters

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Thursday, 2/19/2015
Rowing, burpee-pull-ups and slam-balls
SWOD:
Military Press
70%x3
80%x3
90%x3+

DWOD:
Even minutes - Max effort row for calories
Odd minutes - 3x burpee pull-ups + 3x slam ball (40/30#)

***Repeat this process until you hit 120 calories on the rower. There is a 20 minute time cap on this WOD. Every calorie short of 120 is a burpee penalty post WOD***

<- Metcon Madness version of the Air Force WOD - with more exercises and more reps.
"True innovators are almost entirely transparent because the idea is worth almost nothing. It's the execution that's valuable. Execution is everything." - Tim Ferris

Behind the Veil: Conflicts of Interest and Fraud in Medical Research

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Wednesday, 2/18/2015
Make-up Day/Optional Workout
Make Up Day
Optional WOD:
Five rounds for time of:
5x each DB Snatch (55/35#)
10x each Sledgehammer 
5x Bag Over/ Body Over
<- Annette, doing a fantastic job of distinguishing between the power position and the hinge associated with a lower bar position.
"Change is inevitable - except from a vending machine." - Robert C. Gallagher
7 Secrets Top Athletes Can Teach You About Being The Best At Anything

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Tuesday, 2/17/2015
Lunges, toes-to-bar, bent over row, burpee over bar
SWOD:
Back Squat
70%x3/80%x3/90%x3+

DWOD:
Three rounds for time of:
12x (6x each) Stationary Barbell Lunge (95/65#)
6x Toes to Bar
12x Bent Over Row (95/65#)
6x Lateral Burpee Over The Bar
<- Floralba and Dan, about to get their clean game on.
"Almost like he searchin for something and then he finds it. Watch how he settle himself right into the middle of it. Feel that focus. Now he got a lot of shots he can choose from. But theres only 1 shot thats in perfect harmony with the field. 1 shot thats his authentic shot and that shot is gonna choose him. Theres a perfect shot out there trying to find each and everyone of us, all we gotta do is get ourselves out of its way and let it choose us. Look at him, he in the field." --Bagger Vance
Squats Part 1: Fold-Ability and Proportions

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Monday, 2/16/2015
Cleans and CTB Pull-ups
SWOD:
Bench Press
70%x3/80%x3/90%x3+

DWOD:
Complete as many reps as possible in 4 minutes of:
1x Clean (power or full)
1x Chest-to-Bar Pull-Up
2x Cleans
2x Chest-to-Bar Pull-Ups
. . . and so on up the ladder
(155/115#)

Rest exactly 4 minutes, and then:

Complete as many reps as possible in 4 minutes of:
1x Clean (power or full)
1x Chest-to-Bar Pull-Up
2x Cleans
2x Chest-to-Bar Pull-Ups
. . . and so on up the ladder
(135/95#)
<- CrossFit Milwaukee welcomes new member Becky.

"It is our meta-mistake: we are wrong about what it means to be wrong. Far from being a sign of intellectual inferiority, the capacity to err is crucial to human cognition. Far from being a moral flaw, it is inextricable from some of our most humane and honorable qualities: empathy, optimism, imagination, conviction, and courage. And far from being a mark of indifference or intolerance, wrongness is a vital part of how we learn and change. Thanks to error, we can revise our understanding of ourselves and amend our ideas about the world." -From “Being Wrong: Adventures in the Margin of Error” by Kathryn Schulz
Ilya Ilyin Interview February 2015 *Skips 2015 Worlds*

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