Wednesday, 10/1/2014
Rest day/Make-up day/Open gym/"Crushing Helen"
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Optional workout/benchmark for the day:

"Crushing Helen"

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8 Rounds
100m sprint
8 kettlebell swings (70/55)
5 Plyo pushups
<- Rope pulls from yesterday's workout.
"Be gratefrul for what you have and stop complaining - it bores everyone else , does you no good, and doesn't solve any problems." - Zig Ziglar
USDA Organic Labels No Longer Trustworthy

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Tuesday, 9/30/2014
Weighted pull-ups and shuttle runs
Deadlift 5 RM (add 10 lbs to last workout)

Rack Pull 3 RM, 1 x max reps @ 80% 0f 3 RM
*Bottom of the knees to lockout

Complete 10 rounds for time:

50 lbs Weighted Pull Ups – 5 reps
100 yards Shuttle Run
<-Happy Birthday, Julia!! I'm so proud to have you as my daughter.

"Fear makes the wolf bigger than he is." - German proverb
Snatch Workshop at Sussex CrossFit!

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Monday, 9/29/2014
Heavy Dumbbell Thrusters and Rope Sled Pulls
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Squat 3 RM
Press 5×3 @ 90% of 3 RM from last Monday
Complete five 2 minute rounds: 
For each round, you have two minutes to complete the following:
75 lbs DB Thrusters – 5 reps
15′ Rope sled pulls – Max reps

*Rest 60 seconds between rounds
Score is the total number of rope pulls completed
<- Congratulations to John and Kim on their wedding this past weekend! (Photo by Tangle Photography - Kim and John Wedding Album)

"Pay no attention to the people who say 'it can't be done'. You never want to fail because you didn't work hard enough. Work your butt off. When you're out there partying, horsing around, someone out there at the
same time is working hard, someone is getting smarter and someone is winning. Just remember that." -Arnold Schwarzeneggar
Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is)

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Saturday, 9/27/2014
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Complete for time:
1000 meters row
150 swings (American, 55/35)*

*every time the kettlebell stops swinging or is placed on the ground, perform 10 burpees
<-  Carl and Brian tackle "Abbate"

"Don't let other people's thinking limit yours." - Carl Paoli
Why Some Kids Try Harder and Some Kids Give Up

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Friday, 9/26/2014
Deadlifts and Handstand push-ups
No evening classes tonight! - the 4:30PM and 5:30PM classes are canceled for Friday due to John and Kim's wedding festivities.
Power Clean 5×3 (add 2.5 lbs to last workout)

Strength – Rest
Conditioning – Complete


Complete 9 rounds for time:
Deadlifts @ 7 RM from last Friday – 3 reps
Handstand Push Ups – 5 reps
<- The early morning crew does "The Chief" from last week.
"Here is courage, mankind's finest possession, here is the noblest prize that a young man can endeavor to win." - Tyrtaeus of Sparta

Loose Knees = Loose jerk

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Thursday, 9/25/2014
Russian swings and rowing
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Front Squat 5×3 @ 90% of 5 RM
Floor Press 5 RM

Complete 7 rounds:
Each round lasts 1 minute:
2 pood Russian KB Swings – 15 reps
Row – max distance

Rest 1 minute between rounds.

You have one minute to knock out 15 reps of KB swings and the rest of the minute to row for max distance.

Score is the total distance rowed.
<- Members of one of our evening classes wish a fond farewell to Maria, who heads back to Germany this week.

“Tragedy always brings about radical change in our lives, a change that is associated with the same principle: loss. When faced by any loss, there’s no point in trying to recover what has been; it’s best to take advantage of the large space that opens up before us and fill it with something new.” - Paulo Coelho 
5 Steps for Dealing With Anterior Pelvic Tilt

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Wednesday, 9/24/2014
Rest day/Make-up day/Open gym
Optional workout for today (via suggestion from Carl W.)

For time:
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
<- On Monday, we used the "true push-up" during our workouts. It's a push-up that uses mats, parallettes or other objects to allow more full range of motion during the movement. At a point of exhaustion one of our clients apparently discovered the "true rest position."
"Keep your face always towards the sunshine - and shadows will fall behind you" - Walt Whitman
Why You Need To Get Stronger

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Tuesday, 9/23/2014
Heavy "Grace"
Deadlift 5 RM (add 10 lbs to last workout)

Power Snatch 2 RM


Complete for time:
155 lbs Ground to Overhead – 30 reps
<- Kudos to Kim who stepped her push-ups up to the next level last week, trying some out on the rings!

"I was so single-minded and focused that it consumed me, but for people that achieve greatness this is what is necessary… An undying commitment to your craft." - Brandon Lilly

A Decade on Westside

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Monday, 9/22/2014
True push-ups and barbell lunge walking
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Front Squat 5 RM
Press 3 RM

Complete for time:
True Push Ups – 100 reps
45 lbs Barbell Walking Lunge – 100 yards

Once you have completed 100 reps of true push ups, put an empty bar on your back and lunge 100 yards.
<- Andy strives for more box jump reps during the Fight Gone Bad variant from last week.

"My question to you then is, “how do you expect to get to the next PR with proper form? And the next, and the next?” Stop rewarding ugly broken down technique just because you added five pounds to the bar. There were many times when I would have been better served to stay at a lighter weight and hit maybe a double, or triple with good form, than to chase the maximum PR and have a technical breakdown." - Brandon Lilly
Fitness Workshop - Snatch Progressions and Drills at CrossFit Lockdown

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Saturday, 9/20/2014
"CrossFit Total"
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1RM Back Squat
1RM Press
1RM Deadlift

3 attempts per lift after warm-ups. Best successful lift counts towards total.
<- WCTC Fire Science students get a dose of fitness love.
"I've been doing CrossFit for almost 7 1/2 years. I've had one serious injury, and I've chased many different crossfit-type programs, strength programs, plyometric programs, etc, for varying lengths of time. Even with all the experimentation, epiphanies, and technique refinements, I still find things lagging or just not improving over time. Today was a perfect day that no matter where you are on your journey to better
fitness and wellness, you can always find something to improve upon. You're never maxed out. There's always progress to be made, and you have your whole life to make it. Be patient and keep at it and you'll be surprised what happens." - CrossFit Cream City trainer Kevin Bania
Outlaw snatch analysis AKA why most of us need to be more patient....

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Friday, 9/19/2014
Power cleans and farmer's walks

Power Clean 5×3 (add 2.5 lbs to last workout)

Deadlift 7 RM


10, 8, 6, 4, 2, reps of:
185 lbs Power Cleans

One (1) 50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.
<- Congratulations to Jennifer who scored 100 on her Air Force physical fitness test last week!

"Be willing to throw away your good work in order to get to your best work." - Lisbeth Darsh
Why is there hesitation with regard to the application of heavy weight room intensities for the post-rehabilitated athlete and during an athlete’s in-season training?

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Thursday, 9/18/2014
O.G. Volkswagen

Squat 3×5 (add 5 lbs to last workout)

Squat 8×3 @ 7 RM from Monday (60 seconds rest)

For time:
21, 15, 9 reps of:
Bench Press @ body weight
Pull Ups
<- Kurt visits us from CrossFit Naperville.
"If you are super smart you can make something complicated seem very simple. And I think that is true sign of intelligence." - Travis Mash
Maximal Fat Loss, Minimal Equipment

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Wednesday, 9/17/2014
Rest Day/Make-up Day/Optional Benchmark
Already done the Monday and Tuesday workouts, but not able to make it in on Thursday or Friday?

Here's the optional Wednesday WOD:

"The Chief"

Compare to 033114

5 rounds:

Max Rounds in 3 Min. of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute.
<- CrossFit Milwaukee welcomes new member Ryan.

“The world is divided into those who understand me and those who don’t. In the case of the latter, I simply leave them to torment themselves trying to gain my sympathy.” - Paulo Coelho 
DOMS: The Good, the Bad, and What It Really Means to Your Training

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Tuesday, 9/16/2014
Fight Gone Bad Variation
Deadlift 5 RM (add 10 lbs)

Power Clean 5×3 @ 90% of 3 RM from Friday

Complete 3 rounds of:
50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed)
20” Box Jump
Burpee Pull Ups
Push Ups
Row (calories)

Rest 1 minute between rounds.

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the row where calories are given.
<- Our Metcon Madness class gets some exposure to banded sprints.

"I met a woman at the Spartan workout on Sunday at Miller Park. She said she USED to do CrossFit and she said she stopped because she kept getting hurt. Thank you for programming that helps keep us healthy and safe! I DID let her know I have been going to CF Milwaukee for 1.5 years and have never had an injury from CF." - Jessica T.
Fitness Workshop - Snatch Workshop at CrossFit Lockdown (located in BeFitness)

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