Thursday, 7/31/2014
"Karen"
 
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SWOD:
Power Clean 3-3-3+
Chin-ups 3 sets max reps

DWOD:
For time:
150 wall-balls (20/15, 10')

<- This is obviously a pretty crappy picture. Help me get some better ones! Attend the Trampoline Workshop this coming Monday! Check out the details via the link below!
“All negativity is caused by an accumulation of psychological time and denial of the present. Unease, anxiety, tension, stress, worry - all forms of fear - are caused by too much future, andnot enough presence. Guilt, regret, resentment, grievances, sadness, bitterness, and all forms of nonforgiveness are caused by too much past, and not enough presence.” - Eckhart Tolle

Fitness Workshop - Trampoline Progressions and Play Time

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Wednesday, 7/30/2014
Clean and jerks, sit-ups, lateral hops
SWOD:
10 minutes Turkish Get-ups

DWOD:
Every minute on the minute for 12 minutes:
3 Clean and jerk (135/95)
6 sit-ups
9 lateral hops over bar
<- Hey Gang - we don't currently have an early morning class on Wednesdays at the gym right now. However, if you feel like showing up at Klode Park at 5:45, here's a sample of what you might have for a workout.
"A little more persistence, a little more effort, and what seemed hopeless failure may turn into glorious success." - Elbert Hubbard
10 Best Unilateral Exercises

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Tuesday, 7/29/2014
Burpee box jumps, pull-ups/toes-to-bar
SWOD:
Deadlift 3-3-3+

DWOD:
8 rounds for time:
7 burpee-box jumps (24/20)
7 pull-up/toes-to-bar

FINISHER:
Side lever progressions/integrated mobility
<-Jane is back!

"Stand tall and proud. Go out on a limb. Remember your roots. Drink plenty of water. Be content with your natural beauty. Enjoy the view." - Advice from a tree.
New Science Destroys the Saturated Fat Myth

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Monday, 7/28/2014
Push-press, Pendlay row, air squats
SWOD:
Back Squat 3-3-3+

DWOD:
15 minute AMRAP:
5 push-press (155/110)
5 Pendlay row (155/110)
15 Air squats

Finisher: 
Straddle planche progressions and integrated mobility
<- Kim performing a one-arm thruster.

"I don't care how long you have been doing something if you have been doing it wrong the whole time." - Colin Burns
Mind Over Milkshake: How Your Thoughts Fool Your Stomach

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Saturday, 7/26/2014
Double Unders, swings and push-presses
Thanks, John!

Two sets for time of:

100x Double Unders
75 reps Swing (55/35)
50x Push Press (75/55)

Rest 5 minutes
<- Some of our guys doing the competition programming.
" Three grand essentials to happiness in this life are something to do,  something to love, and something to hope for." - Joseph Addison
The Metabolic Swing

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Friday, 7/25/2014
Mini "Cindy"
SWOD:
5x3 Power cleans
3 sets max reps chin-ups

DWOD:
As many rounds as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 air squats

Finisher:
Front Lever progressions/integrated mobility

<- Taylor gets in some weekend deadlifts while his son looks on. During the WOD, I informed Tristan that it was National Ice Cream day. No pressure, dad, no pressure at all...
"When you arise in the morning, think of what a privilege it is to be alive: to breathe, to think, to enjoy, to love." - Marcus Aurelius
6 Practical Tips for Prioritizing Quality in CrossFit

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Thursday, 7/24/2014
Tabata mash-ups
SWOD:
3x5 Front Squat
3x5 Press

DWOD:
Tabata mash-ups

Set A:
Deadlifts (225/155)
Slam-balls (40/30)

Set B:
Burpees with touch (9'/8')
Wall-balls (10', 20/15)

<- Congratulations to Carl on obtaining a TRIPLE under!
"Dwelling on the ntegative simply contributes to its power." - Shirley McLaine
Being Interchangeable

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Wednesday, 7/23/2014
"Jack"
SWOD:
Split Jerk
1-1-1-1-1-1-1

DWOD:
compare to 031514

20 minute AMRAP:
10 push presses (115#/80#)
10 swings (55#/35#)
10 box jumps 24'
<- Ruth works her way through 30' of fun overhead stuff.
"True power strangles with silk ribbons, charm and intelligence." - Slavoj Zizek

The elegant art of not giving a shit

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Tuesday, 7/22/2014
Pull-ups, handstand push-ups and sprints
SWOD:
5RM Deadlift 

DWOD:
As many rounds as possible in 15 minutes:
7 pull-ups 
7 handstand push-ups 
100 meter run

FINISHER: Front lever progressions/integrated mobility

<- Having fun AND practicing functional skills....
"Some changes look negative on the surface but you will soon realize that space is being created in your life for something new to emerge."
10 Forgotten Tips for Smarter Lifting

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Monday, 7/21/2014
Overhead lunge walk, rows, knees-to-elbows
SWOD:
3x5 Back squat 
3x5 Push-press 

DWOD:
5 rounds for time:
10 calorie row
30' overhead lunge walk
10 Knees to elbows
30' overhead lunge walk

Push-up finisher

<- Cleaning crew Sundays. From 9AM until noon. If you want to help keep the gym shiny and clean, please help! We can use you! If you're looking to workout, plan around this time (10AM group class excepted).
"I can't do that!  There are still four events left." - strongman Bill Kazimier, when it was recommended that he go the emergency room after suffering a major pec tear during the 1982 World's Strongest Man competition. He stayed in the game and successfully defended his title. 
The Five Tools of Mental Strength, A.K.A. Balls

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Saturday, 7/19/2014
"Rankel"
SWOD:
Spend 20 minutes working on Turkish Get-ups and handstands

DWOD:
Compare to 022214

Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (225/155)
7 Burpee-pull-ups
10 American swings (70/55)
200 meter run
<- Alex PRs his split jerk.
"Oh cool, stuff I'm naturally really good at." - Jessica's response to how we will occasionally work (intentionally) less than ideal positioning in order to prepare us for real life/sporting events.
Why the Turkish Get Up?

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Friday, 7/18/2014
Rowing and slam-balls
SWOD:
5x3 Power cleans 
3x Max reps chin-ups

DWOD:
5 rounds for max reps/claories:
1 minute row for calories
1 minute slam balls (40/30)

Finisher: 5x15 incline push-ups w/German arm swings
<- Rock n' Roll warm-up.

“I didn't understand any of that so I'm just going to smile and nod." - a 14 year old client of mine responding to my explanation of how increased rep ranges produces a different effect compared to lower rep sets even if total volume is maintained. 
Find Your Fight

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Thursday, 7/17/2014
"Cindy" rounds, bear crawls, lunge walks
SWOD:
3x5 Front squat
3x5 Press

DWOD:
As many rounds as possible in 12 minutes of:
5 pull-ups
10 push-ups
15 air squats
30' bear crawl
30' lunge walk

Finisher - 5 rounds of rock n' rolls (10 reps)/skiers (10 reps)

<- Perry and Jenna work on their snatch complex from last week's class.
"What a liberation to realize that the "voice in my head" is not who I am. Who am I then? ......The one who sees that." - Eckhart Tolle
Butt Wink Is Not About the Hamstrings

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Wednesday, 7/16/2014
Snatches, handstands and sprints
10 minutes:
Build up to a 1RM snatch

10 minutes:
Practice handstand holds/walking

8 sets - 30' banded sprints (alternate w/partner and allow for full recovery)
"But I had to learn with CrossFit, it is not always about how aggressive you are. It's about being at peace with yourself. Really breathing and thinking, "What am I capable of?" That took some adjustment for me."

"I have to channel my energy and focus on not being an aggressive athlete because I believe that love beats anger every time. If you don't learn to love the process, and learn to love who you are throughout it, you won't ever be successful." - Lauren Brooks

<- A blast from the past. Julia does "Helen" at the 2004 Golden, CO CrossFit Level 1 Certification. I believe she was 8 at the time. Photo courtesy of www.crossit.com.

Devouring the world: A former vegan who now hunts deer is troubled by what it takes to put food on our plates

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