Saturday, 7/25/2015
"Christmas in July"
 
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1x Hang Power Snatch (95/65#)
2x Power Clean (95/65#)
3x Dead Lift (95/65#)
4x Thruster (95/65#)
5x Burpees
6x Pull Ups
7x KB Swings (53/32#)
8x Box Jump (24/20")
9x Double Unders
10x Push Ups
11x Wall Balls (20/14#)
12x Toes To Bar
***This WOD goes just like the song. 1...2,1...3,2,1...4,3,2,1... And so on...
<- Jack and Dawn get creative on how to do body rows when there's mulitple workout buddies but only a few bars available at the park.
"Anyone denying the postitive effect CrossFit has on the fortunes (wink)of the USAW is simply in the dark. Once the CF Games started emphasizing the Olympic lifts in their championships, the line of USAW profit and membership started to trise precipitioulsy. Both the monetary and the athlete areas, CrossFit has turned a disppearing sport into one that has some potential. Certification money has exploded and as you point out, membership is up 300%. I said several years ago that, in a few years, most of the athletes on the podium at Nationals will have a CrossFit background and that by 2020, it will be odd for anyone to do well in the USAW that hasn't started out in CrossFit (man or woman). I'll stick to that. We ought to have already done so, but the USAW should work on aligning itself with CrossFit, as far as scheduling National championships and as much of the yearly calendar as possible. The entrepeneurial nature of CrossFit and the marketing prowess would serve to make our sport a much more important one." - Don McCauley
4 Safe and Effective Ways to Work Out With a Cranky Knee

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Friday, 7/24/2015
Deadlift / DB Ground to overhead, push-press, bent over rows, lunges
Reps Day
Dead Lift- Work up to 1x8 @ 70%
Warm Up:
10x @ 40%
8x @ 50%
6x @ 60%

WOD:
8 rounds for max reps of:
20 seconds DB Ground to OH (45/25#)
Rest 10 seconds
20 seconds DB Push Press (45/25#)
Rest 10 seconds

***Rest 2 minutes then...

 8 rounds for max reps of:
20 seconds Bent Over Row (115/75#)
Rest 10 seconds
20 seconds Front Rack Lunge (115/75#)
Rest 10 seconds
***Lunge can be forward or reverse***
<- Floralba is back! - does burpee penance for her extended absence (chooses Yellowstone Park over CrossFit).
"If your dreams are keeping you up at night, you're on the right path." - Unknown
15 Common Mobility Mistakes

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Thursday, 7/23/2015
Cleans / Thrusters, siwngs, abmat sit-ups ladder
Oly:
Six sets of:
1.1x Clean
***The 1.1x denotes two cleans done with 10 seconds between the single reps. Perform a clean, drop the bar, wait 10 seconds, reset and perform another clean. Rest 2-3 minutes between sets***

WOD:
AMRAP in 10 minutes of: 
Ascending rounds:
1x Thruster (95/65#)
1x KB Swing (70/53#)
1x Ab Mat Sit Up
2x Thruster (95/65#)
2x KB Swing (70/53#)
2x Ab Mat Sit Up
3x Thruster (95/65#)
3x KB Swing (70/53#)
3x Ab Mat Sit Up
And so on...
<- "Wait a minute. She IS pregnant right?" - one of our younger clients, upon his first time seeing Kim workout.
"The big question is whether you are going to be able to say a big hearty yes to your adventure." - Joseph Campbell
The AI Revolution: Our Immortality or Extinction

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Wednesday, 7/22/2015
Medball throws / Press / pull-ups, ring dips, sledges and double-unders
MB Throws:
8x each Chest Pass, Overhead Backward, Scoop (looks like shooting an underhand free throw) & Rotational Cube:

Explosive Day:
Press- 8x3 @ 60%
Rest 60 sec. between sets WOD:

Four rounds for time of:
5x Pull Ups
5x Ring Dips
5x each arm Sledgehammer
20x Double Unders
<- Dan and Andy finishing off the round with pull ups
"Life doesn't get easier or more forgiving, we get more resilient." - Steve Maraboli
8 Disturbing Ways Society is Feminizing Men Through Food And Products

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Monday, 7/20/2015
Back Squats / Step ups, rows, GHD raises, planks
***This is the start of a new 3 week cycle. Move your weights up 5# for lower body and 2.5# for upper body. If you're feeling strong you can raise this recommendation or vice versa if the past three weeks were very challenging.***

Cube:
Heavy Day:
Back Squat- 5x2 @ 80% Rest 90 sec. between sets

Accessory:
Three sets done as a circuit of:
8x each BB or DB Step Ups (AHAP)
10x Bent Over Row (AHAP)
10x Glute Ham Raise
30-45 sec. Side Plank Hold
<- Coach Mike getting some yard work done.
"Being happy doesn't mean everything is perfect. It means you've decided to look beyond the imperfections." - unknown
3 Squatting Myths That Refuse To Die

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Friday, 7/17/2015
Deadlift / swings, front squats, ring dips, manmakers and chin ups
Explosive Day:
Dead Lift- 8x3 @ 60% 
Rest 60 sec. between sets

WOD:
Five rounds for time of:
5x American KB Swing (70/53#)
5x Front Squat (155/105#)
5x DB Man Makers (35/25#)
5x Ring Dips
5x Chin Ups
<-Congratulations to Christine C. on taking 2nd place in the Hot Hilly Hairy 50k run at Parkside.
"Respect yourself enough to walk away from anything that no longer serves you, grows you or makes you happy." - unknown 
5 Minute Hip Mobility Warm Up

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Thursday, 7/16/2015
Clean and jerk complex / Run, SDHPs, burpees, CTB pull ups
Oly:
(7x1) 1x Hang Power Clean + 1x Clean + 2x Push or Split Jerk (as heavy as possible)

WOD:
Four rounds for total time of:
Run 400m
8x Sumo Dead Lift High Pull (95/65#)
8x Burpees
8x Chest to Bar Pull Ups
Rest 1 minute
<- Yehuda learns how to work pull aparts with the band.
"Your life doesn't get better by chance. It gets better by chance." - Jim Rohn
Fish Broth and Your Thyroid!

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Wednesday, 7/15/2015
Medball Throws / Press / Sled push, body rows and push ups
MB Throws:
8x each Chest Pass, Overhead Backward, Soccer Throw In & Shot Put 

Cube:
Heavy Day:
Press- 5x2 @ 80% Rest 90 sec. between sets

WOD:
Three rounds for time of:
90' Sled Push (AHAP)
10x Ring Rows
10x DB Push Ups
<- Eric works some snatches in from Monday's WOD.
"Truth is by nature self-evident. As soon as you remove the cobwebs of ignorance that surround it, it shines clear." - Mahatma Gandhi

10 Secrets to the Perfect Bodyweight Squat

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Tuesday, 7/14/2015
Snatch / power snatches, air squats, slam balls
Oly:
Spend no more than 20 minutes to establish a 1RM Snatch

WOD:
Three rounds with 1 minute rest between rounds of:
AMRAP in 3 minutes of:
3x Hang Power Snatch (95/65#)
6x Air Squat
9x Ball Slam (40/30#)
<- Kim keeping active until the baby arrives!
"We cannot become what we want by remaining who we are." - Max De Pree
How Sugar Destroys Your Health & Literally Makes You Stupid

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Monday, 7/13/2015
Back Squat / Kettlebell complex
Cube:
Reps Day
Back Squat- Work up to 1x8 @ 70%
Warm Up:
10x @ 40%
8x @ 50%
6x @ 60%

WOD:
Four rounds for time of:
6x each Single Arm KB Swing
6x each Single Arm KB High Pull
6x each Single Arm KB Snatch
6x each Single Arm KB Thruster
250m Row

***RX = 45/25# - A DB may be substituted for all movements.***
<- Coach Mike jumps in on the Metcon.
"If you do not change direction, you may end up where you are heading." - Lao Tzu
The ‘Stunt Your Growth’ Myth: Why Your Kids SHOULD Be Lifting Weights

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Friday, 7/10/2015
Deadlift / overhead walkimg lunge, rows, good morning, ab rollout
Cube:
Heavy Day:
Dead Lift- 5x2 @ 80% Rest 90 sec. between sets

Accessory:
Perform the following as a circuit for three sets:
8x each Overhead Walking Lunge (AHAP)
12x each DB/ KB Row (AHAP)
10x each Good Morning (AHAP)
10x Ab Wheel Roll Outs
<- CrossFit Milwaukee welcomes new member Holly!
"I don't live by all these rigid, weird rules that make me feel all fenced in. I just like the way that I feel like, and that makes me feel very free." - Taylor Swift
Why Do You Do Box Jumps?

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Thursday, 7/9/2015
Clean and jerk / Bear complex, box jumps, and burpee-pull-ups
Oly:
Spend no more than 20 minutes to establish a 1RM Clean & Jerk

WOD:
7/6/5/4/3/2/1x for time of:
Bear Complex (65/45#)
Box Jump (20")
Burpee Pull Up
<- CrossFit Milwaukee welcomes new member Yehuda.
"It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things." -Theodore Roosevelt
Bad Cue"Chest Up" on Squats: Tspine & Squats Pt1

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Wednesday, 7/8/2015
MB Throws / Press / SDHP, hand release push-ups, double-unders
MB Throws:
8x each Wall Ball, Reverse Slam, Rotational & Shot Put 

Cube:
Reps Day
Press- Work up to 1x8 @ 70%
Warm Up:
10x @ 40%
8x @ 50%
6x @ 60%

WOD:
21/15/9x for time of:
Sumo Dead Lift High Pull (95/65#)
Hand Release Push Ups
Double Under
<- Keith at the top of his pull.
"Effort will release its reward only after you refuse to quit." - unkown
How Much Protein for Strength and Mass Gains? – Updated – Official Website for Charles R Poliquin

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Tuesday, 7/7/2015
Snatches / Rowing, renegade rows, wall-balls
Oly:
Snatch- Work up to a 2RM then 4x2 @ 90% of 2RM

WOD:
Four rounds for total working time of:
500m Row
10x each Renegade Row (40/20#)
15x Wall Ball (20/14#)
***Rest 1:1***
<- Happy Belated Birthday, Perry!
"The smallest minority on the earth is the individual. Those who deny individual rights cannot claim to be defenders of minorities." Ayn Rand
ITB or Not ITB…That is The Question

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