Friday, 5/1/2015
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Wednesday, 4/1/2015
Make-up day/Active Recovery/Weightlifting
Make up day

Active Recovery

Participate in the weightlifting class

<- Some of our members blowing off steam at one of our social gatherings this past weekend. Thanks for organizing this, Josh!

“Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.” – Henry Rollins
Can Magnesium Reduce Your Risk of Diabetes?

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Tuesday, 3/31/2015
Overhead squats, deadlifts and pull-ups
Deload Back Squat

Max rounds in 8 minutes:
3x Overhead squat (95/65#)
3x Deadlift (275/195#)
5x Strict Pull-ups
<- Tina gets a ring dip. First time trying!
"I would rather have a mind opened by wonder than one closed by belief." - Gerry Spencer Alan
10 Things I Know About Protein That You Don't

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Monday, 3/30/2015
Man makers, chin-ups and GHD sit-ups
Bench Press 

Four rounds for time of:
3x Man Makers (35/25#)
5x Chin Ups
7x GHD Sit Ups

<-Joel, in the process of receiving a clean, from last week's EMOM WOD.
"Courage is very important. Like a muscle, it is stregnthed by use." - Ruth Gordon
MCT Oil: The Coconut Oil Dregs

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Saturday, 3/28/2015
Games 2015 Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
ThrustersM 95 lb.  F 65 lb.
<- Pete PRs on his deadlift!
"I erase all limits and expectations of what Ican do. I am powerful and anything is possible." - Camille Leblanc-Bazinet
Squat Therapy: 4 Drills That Will Improve Your Squat

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Friday, 3/27/2015
Slam balls and thrusters
Dead Lift75%x5/85%x3/95%x1+

Four sets against a 60 sec. running clock of:
10x MB Slam (40/30#)
Max Reps Thrusters (95/65#)

***Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.*** 
<-Ryan shows us what the full lockout of the thruster should look like!
"The true soldier fightns not because he hates what is in front of him, but because he loves what is behind him." - G.K. Chesterton
So You Didn’t PR

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Thursday, 3/26/2015
Power clean, burpees and sumo deadlift hi pulls
Military Press

EMOM for 12 minutes of:
1x Power Clean (155/105#)
3x Burpees
5x KB SDHP (70 /53#)
<- Somebody wanted to work out with her hubby! Mary tries out the weightlifting class!
"Do not be satisfied with the stories that come before you. Unfold your own myth." - Rumi
Finally! The FDA Admits That Nearly Over 70% of U.S. Chickens Contain Cancer-Causing Arsenic

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Wednesday, 3/25/2015
SWOD:Make Up Day

DWOD:Active Recovery

OR:Participate in the Olympic Weightlifting class at 5pm
<- Annette reals in the sled.
"We need to clean it up - worldwide - or we are out of the Olympics. No Oplympics, no one cares about weightlifting. This is on the IWF. Get serious on this or the money flowing across the sticky palms of the IWF administration dries up." - Dan Bell in reaction to the recent positive testings of the Bulgarian weightlifting team
CrossFit Isn’t Dangerous – I am

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Tuesday, 3/24/2015
Power sntach, box jump, sprint
Back Squat

Max rounds in 15 minutes of:
3x Power Snatch (135/95#)
6x Box Jump (24/20")
Sprint 40m
<- Deb takes out some aggression on the slam ball.

"I've learned that people's expectations grow faster than their wealth. The country is richer than it's ever been. I don't think it's as happy as it's ever been." - Morgan Housel
Scientists are alarmed by shrinking of the human brain

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Monday, 3/23/2015
Double unders, swings and DB ground to OH and Rows
Bench Press

For time:
42x Double Unders 
21x KB Swing (53/36#)
30x Double Unders
15x KB Swing 
18x Double Unders
9x KB Swing 

***Rest 2 minutes***
For time:
9x DB Ground to OH (45/25#)
200m Row
12x DB GTO 
400m Row
15x DB GTO 
600m Row
<- There's the extension we were after! Nice work, Jesse!
“The pain of discipline is nothing like the pain of disappointment” – Justin Langer
Can’t Afford Organic All The Time? No Worries, These 15 Foods Have Virtually No Pesticides

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Saturday, 3/21/2015
Games Workout 15.4
8-minute AMRAP:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.
<- Julia PRs her clean and jerk
"Regarding 15.4...It's my job as a gym owner, personal trainer, coach, and all around cool guy (right?) to let you know the risks and benefits of movements. This is crucial to progressing properly and safely. My mission is to ensure you are the most fit, for life. You cannot fulfill this mission if you are injured. So therefore, I am letting you know because I care and I want you safe here, that if you do not possess the ability to lock out a handstand, slowly lower yourself from a handstand to your head, and keep tension in the shoulders, then you should not consider Rx-ing this workout. In my opinion, this isn't the time to get your first kipping HSPU. Do it with your coach, in a controlled setting. This is why they have a scaled division! Have fun, be smart, and stay safe! ETA: If you are NOT a Badger CrossFit athlete, please talk to you coach and ensure he/she is OK with you attempting the kip. Don't ruin your neck over something that is supposed to be fun, a test, and a good time." - Tyler Sullivan, Badger CrossFit
Handstand Push-ups and Neck Pain

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Friday, 3/20/2015
Burpees and squat cleans
Dead Lift

Four sets for times of:
Against a 2 minute running clock, complete as many rounds and reps as possible of:
5x Burpees
5x Squat Clean (135/95#)

***Rest one minute between sets and pick up where you left off after each set. Score total rounds and reps performed.***
<-Rose starts to fire up her jump rope from last weekends Games WOD.
“I don’t care what you USED to bench” – Serge Ceralde
Growing Up Strong

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Thursday, 3/19/2015
Ring dips, Box jumps and sled pulls
Military Press

Max rounds in 12 minutes of:
8x Ring Dips
8x Box Jump (24/20")
30' Hand Over Hand Sled Pull (as heavy as possible)
<- Congratulations to Josh P. who recently accepted the offer he earned from Catalyst Athletics to be a part of their weightlifting team. Best of success, Josh!
"Our prime purpose in this life is to help others...And if you can't help them, at least don't hurt them." - Dalai Lama
A Study in Academic Misconduct?

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Wednesday, 3/18/2015
Make-up/Recovery/Weightlifting Day
Make Up Day

Active Recovery

Participate in the Olympic Weightlifting class at 5pm
<- Happy Birthday, Nick!
"Some of the greatest battles witll be fought within the silent chambers of your own soul." - Ezra Taft Benson
10 Simple Things That Will Make You Happier, Backed By Science

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