Tuesday, 9/2/2014
Bench Press, Pull-ups and Med-ball Sit-up Throws
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Squat 3×5 (add 5 lbs to last workout)

Front Squat 15×2 @ 70% of 2 RM Front Squat (60 secs rest)


Complete 4 rounds: 
225 lbs Bench Press – max reps
Strict Pull Ups – max reps
20 lbs Medicine Ball Sit Up Throws – 15 reps

*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.
<- For those of you who haven't heard, Joe is now a dad (his child is on the right). And he's an uncle to the baby on the left. Turns out that curls are functional training after all! :-p
"I was sore when I walked back through the door." - Aleah, upon her return to the gym, BEFORE her first workout.
How I Would Westside

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Monday, 9/1/2014
Happy Labor Day!!!!
Hey Gang - our normal schedule won't be in effect today due the holiday.

We'll be having a Metcon Madness class in the early morning at Klode Park. If you're not a normal participant of this class, please email/text me if you plan on attending. Class starts at 5:45AM.

There will be some open workout time at the gym from 11AM - Noon. Thanks to Joe for opening the doors for us!

I hope you all have a great holiday!

<- Congratulations to Aleah on her recent acceptance to the Milwaukee Fire Academy! She starts in two weeks!

“Close some doors today. Not because of pride, incapacity or arrogance, but simply because they lead you nowhere.” - Paulo Coelho 
Steroids: The Birth of a Demon How Steroids Became the Scourge of America

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Saturday, 8/30/2014
"Nasty Girls"
3 rounds for time:

50 air squats
7 muscle-ups
10 hang power cleans (135/95)
<- CrossFit Milwaukee welcomes new member Soren!
"You know you're in love when you can't fall asleep because reality is finally better than your dreams." - Dr. Seuss
6 Myths the Haters Need to Stop Telling About CrossFit

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Friday, 8/29/2014
Power cleans and double unders

Power Clean 2 RM
Strict Chin Ups 3 x max reps (3 min rest)

Power Clean 2 RM
Weighted Chin Ups 3, 3, 3, 3, 3

On the Minute:
Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.

*Use 80% of 2 RM for PC
<- Brian combines row sprints, wall-balls, and double unders as part of a competition class conditioning cycle. 
“I’m so glad I never feel important, it does complicate life!” ~ Eleanor Roosevelt

Everything You Always Wanted to Know About Probiotics

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Thursday, 8/28/2014
Sprints and knees to elbows
WOD 082814


Squat 3×5 (add 5 lbs)
Bench 3×5 (add 2.5 lbs)

Front Squat 2, 2, 2, 2, 2
Press 5, 5, 5


Complete for time:

Sprint Full Gasser
Knees to Elbows – 50 reps
Sprint 200 yards (4x50 yards) 
Knees to Elbows – 40 reps
Sprint 100 yards (2x50 yards) 
Knees to Elbows – 30 reps
Sprint 100 yards
Knees to Elbows – 20 reps
Sprint 100 yards
Knees to Elbows – 10 reps
<- Congratulations to Paru and Mallory on their recent 5RM Deadlift PRs! They're both broke the 200# mark! 

"It's impossible," said pride.
"It's risky," said experience.
"It's pointless," said reason.
"Give it a try," whispered the heart."

How Bad Are Ibuprofen & NSAIDs for Athletes Really?

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Wednesday, 8/27/2014
Rest day/open gym/make up day
Rest day/open gym/make up day
<- CrossFit Milwaukee welcomes new member Bill! 
"...the biggest competition we are faced with is the one within ourselves." - Michele Letendre, fourth place at the 2014 Reebok CrossFit Games
Found this one when I was brushing up on my Level 1 Certification material

Greg Glassman -- Be Better Period

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Tuesday, 8/26/2014
Power cleans and ball slams
Deadlift 5 RM (add 10 lbs to last workout)
Hand Stand Holds 3 x max time (2 min rest)
Complete 5 rounds:
Each round lasts 2 minutes, during the round complete:
185 lbs Power Cleans – 4 reps
40/30 lbs Ball Slams – max reps*

Rest 1 minute between rounds

Score = total ball slams 
<- After a about a year off of CrossFit, our newest member, Amy, decides to make it part of her life again after making her move to Milwaukee. Welcome aboard!

"The closer one gets to realizing his destiny, the more that destiny becomes his true reason for being. People learn, early in their lives, what is their reason for being." - Paul Coelho, The Alchemist
Variance in Programming

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Monday, 8/25/2014
One arm swings, Strict Pull-ups
Back squat 3x5 
Press 3x5 

Complete 7 rounds for time:
2 pood One arm KB power snatch (RT) – 7 reps
2 pood One arm KB power snatch (LT) – 7 reps
Strict pull ups – 7 reps
<- Mother, son, teacher, union president, former Navy SEAL. The movements used in CrossFit workouts have a broad range of applicability and adaptability.
"Between stimulus and response, there is a space. In that space lies our freedom and power to choose our response. In our response lies our growth and freedom." - Viktor Frankl
Is Crossfit the Enemy?

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Saturday, 8/23/2014
"Running Bear?"
Complete 3 rounds:
You have 150 seconds to complete the following:

Complete the following cycle 5 times with 135 lbs:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

Sprint 300 yard shuttle

300 shuttle is done with six (6) 50 yard or (5) 60 yard sprints.
Rest 3-5 minutes between rounds.

"When someone leaves, it’s because someone else is about to arrive.” - Paulo Coelho 
<- Andy and Chris finish class with some ab torture.
Vegetarians with Robb Wolf

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Friday, 8/22/2014
Handstand push-ups, Strict pull-ups, single leg bounds
Power cleans 5x3

Complete 6 rounds:
Handstand Push Ups – max reps
Strict Pull Ups – max reps
Single Leg Alternating Bounds - 10 reps

*Rest as needed between rounds.
<- CrossFit Milwaukee welcomes new member Bob!
“Life is like riding a bicycle. To keep your balance, you must keep moving.” - Albert Einstein
Glute Activation Warm Up for Squats and Deadlifts (Video)

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Thursday, 8/21/2014
Sprints, dumbbell hang power cleans, ring pull-ups
Front Squat 3x5
Bench Press 3x5

Complete for time:

Sprint 100 yards
50#/30# DB Hang Power Cleans – 20 reps
Ring Pull Ups – 5 reps
Sprint 100 yards
50#/30# DB Hang Power Cleans – 15 reps
Ring Pull Ups – 5 reps
Sprint 100 yards
50#/30# DB Hang Power Cleans – 10 reps
Ring Pull Ups – 5 reps
Sprint 100 yards
50#/30# DB Hang Power Cleans – 5 reps
Ring Pull Ups – 5 reps
<- Here's another safe way to practice hand balancing without the use of a wall. It's also a good way of practicing global extension from the handstand in case you want to start playing with some other skills, like handsprings.
"So keep your head high, keep your chin up, and most importantly, keep smiling, because life’s a beautiful thing and there’s so much to smile about." - Marylin Monroe
The Pros And Cons Of Powerlifting For Athletes

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Wednesday, 8/20/2014
Rest day/Open gym/Make-up
Hey Gang - as previously announced, Wednesdays are now designated as open gym/rest day/make up time. That being said the Metcon Madness class for that morning is doing the Filthy Fifty. If you aren't too keen on getting out to the park at 5:45 in the AM, Ally Chambas Murphy is looking for a workout buddy or several to do this at 9am at the gym. Any takers?
<- Congratulations to Annette and Ally - both PR'd their this week (so did Jessica, too, but I didn't have my camera ready). Who will be the first to get to a 5RM of 200#? Stay tuned!
"Life is beautiful, as long as it consumes you. When it is rushing through you, destroying you, life is gorgeous, glorious. It’s when you burn a slow fire and save fuel, that life’s not worth having." - D.H. Lawrence.
The Best Body Row Progressions for Total Back Development

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Tuesday, 8/19/2014
4th Quarters is Ours - mini-version
Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x max reps (3 mins rest)


Complete 5 rounds for time:
Bear Crawl – 20 yards
315 lbs Deadlifts – 3 reps
Lateral burpees over the bar – 5 reps

*For bear crawl, go 10 yards turn and crawl back 10 yards.
<- Jamie shows us one of many ways to progress to the handstand forward roll, this one involving the use of a wedge.
"People will kill you over time, and how they’ll kill you is with tiny, harmless phrases, like “be realistic”." - Dylan Moran
Take What Is Useful And Leave The Rest

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Monday, 8/18/2014
Broad Jumps, supine Ring Rows, true push-ups
Back squat 3x5
Press 3x5

Complete:8 x 5 Consecutive Broad Jumps*Jump for max height and distance.

*The goal is to tie each jump together for a set of 5


Complete as many rounds as possible in 15 minutes:
Supine Ring Pull Ups – 10 reps
True Push Ups – 10 reps
<- Clarence PRs his clean and jerk at the Galt Games this past weekend!
“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”–Benjamin Mays
Faster is Not The Fix

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