Hey Gang - just a note that our next cycle of On-Ramp will start on the 8th, not the 6th as previously announced (yes, I forgot about the holiday). Thanks!

Also, the CrossFit Endurance workouts are now being held on Tuesdays and Thursdays at 4PM. 

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3 rounds for maximum score:

1 minute at each station:

Sumo deadlift hi pulls (75#/55#)
Box jumps (20 inches)
Push-press (75#/55#)
Rowing (calories)
Wall-ball (10 foot, 20#/15#)
Rest

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"Question: Why are we Masters of our Fate, the captains of our souls? Because we have the power to control our thoughts, our attitudes. That is why many people live in the withering negative world. That is why many people live in the Positive Faith world." - Alfred A. Montapert 

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<-Brian S. does a bike warm-up. The race was called the Run Bike Unite Duathlon for the United Way of Portage County and took place on Saturday 8/28/10. He placed 20th out of 282 overall, and 6th out of 59 in his age group. Brian was also recently featured for his handstand prowess in the Beer Runner Magazine. 

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Tim C. who writes the column mentioned above, also runs www.teecycle.org. They were hit pretty hard by the flooding that occurred earlier this year. If you want to help check this link out.

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21-15-9 reps for time of:

Thrusters (95#/65#)
Pull-ups

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<- Congrats to Andy D. who obtained CrossFit Milwaukee's first sub-3 minute 'Fran' score. No he's not doing the 'Fran' workout in this picture. He's doing the 'Nancy' workout from last week - where he also established a new gym record. Strong work, Andy!

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"A sound mind in a sound body is a short but full description of a happy state in this world; he has these two has little more to wish for." - John Locke 

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http://www.menshealthurbanathlon.com/

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Strength: Press - 5-5-5

Conditioning:

As many rounds as possible in 15 minutes of:

250m row
30’ bag (75#/55#) bear hug carry
5 bag tosses over 6’ bar
30' bag bear hug carry

Some classes did the team version - one person rowed, while the other person did the carries and the 5 tosses. Once the person returned with the bag the partners would switch positions. After the 15 minutes, the team was awarded one point for each calorie burned on the rower and one point for each time the bag was tossed over the bar.

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<- Mike M. hoists the bag over the 6' barrier (we used halves of a parallel bar set).

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'The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself.' - Henry Miller

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Pat "HD" Barry High Kicking the Punch Machine in the CagePotato.com booth at the UFC Fan Expo in Boston. Aug 28, 2010
http://www.youtube.com/watch?v=meAJfeva0YM&feature=youtube_gdata_player

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400 meter run
50 push-ups
30 swings (55#/35#)
50 sit-ups
30 wall-balls
800 meter run
50 push-ups
30 swings
50 sit-ups
30 wall-balls
400 meter run

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<- Hey Folks! You'll be seeing some new faces in our group classes. Congratulations to the people in the (purely unaltered, non-edited) photo. They were CrossFit Milwaukee's first On-Ramp graduates!!!

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'The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price.' - VINCE LOMBARDI

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Golden Eagles Set Tone For 2010-11 With Strong Offseason Work

Don't forget to click on the pdf link within this article - it shows the increases in squat weights, pull-ups and other benchmarks. Good stuff! Thanks for the link, Nick!

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0828-0829

7 rounds for time:

 

21 Stiff Leg DL (65#/45#)

15 shuttle runs (12 feet)

9 STOH (135#/95#)

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<- Kim and Greg B. visit us from CrossFit Pulse, south of Atlanta, GA. Thanks for stopping by you two!

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"The new phone book's here! The new phone book's here! This is the kind of spontaneous publicity I need. My name in print. That really makes somebody. Things are going to start happening to me NOW!" - Steve Martin as Navin R. Johnson in The Jerk. 

The scene then cuts to a sociopath who randomly flips through a copy of the new phone book, closes his eyes and puts his finger down on Navin's name proclaiming something along the lines of, 'Navin R. Johnson, you're a dead man!'

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How Fit Are You? CrossFit fitness test workouts. I had almost forgotten about this document until they posted a reminder on the main page. Learn these workouts, people - you will see them in next month's programming!

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For time, partition as desired:

50 reps deadlift (255#/175#)
50 ring dips
50  box jumps (24”)
50 double-unders

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<- The overhead hold. Take 135#/95#, lock it out overhead and see how long you can keep it there.

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Bench Kings - Learn From the Pros

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Strength: Back Squat -  5-5-5

Conditioning: ‘Nicole’

20 min for maximum
pull-ups:

400m run
Max set of pull-ups

Rest as needed then: Max OH hold (135/95)

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<- Back squats? Skip that, man - I want to do no-handed good mornings!!! Brian D. dumps the bar forward. He was completely unharmed and the picture makes it look A LOT worse than what actually happened.

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Mark's Daily Apple on the Grok Hang.

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5 rounds for time of:

400m run
15 Overhead squats (95#/65#)

Rest as needed then: Max Plank hold

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<- New members Heather P. and Dan J. come in from their first run on the 'Nancy' workout.

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The Mic'd Instructor brings you the butterfly kipping pull-up.

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Perform the tabata series (20 seconds work, 10 seconds rest x 8 rounds) for each of the movements below:

Hang power clean
Push-press
Sumo Deadlift Hi-pull
Hang power snatch

Men use a 45# bar, women use 35#. In class we rested between the different exercises just long enough for the trainer to record the total number of reps for each participant for that exercise. In its original form this entire workout takes 16 minutes to complete (i.e. you have 10 seconds after finishing your last set of hang power cleans before going to the first set of push-presses, and so on).

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<- Congratulations to Jeremy K. of CrossFit Carol Stream. He's done muscle-ups on bars before but this was his first one on a set of rings!!! Thanks for visiting Jeremy!

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Hey Brian D. - was this the article you were talking about? - 
Oregon Football Players May Have Suffered from Rhabdomyolysis

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