Wednesday, 8/27/2014
Rest day/open gym/make up day
 
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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
SWOD:
Deadlift 5 RM (add 10 lbs to last workout)
Hand Stand Holds 3 x max time (2 min rest)
 
DWOD:
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
SWOD:
Back squat 3x5 
Press 3x5 

DWOD:
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
SWOD:
Power cleans 5x3

DWOD:
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
SWOD:
Front Squat 3x5
Bench Press 3x5

DWOD:
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
SWOD:
Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x max reps (3 mins rest)

DWOD:

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
SWOD:
Back squat 3x5
Press 3x5

DWOD:
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
jumps.

then….

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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Saturday, 8/16/2014
Galt Games Partner WODs
Part A:
As many rounds as possible in 6 minutes:
10 Thrusters (95/65)
10 Lateral bar over burpees

This is a partner workout, but each partner has their own bar. Partners alternate rounds, but one partner cannot start the next round/continue to do thrusters until the other partner is holding their own bar in the rack position

Rest 4 minutes:

Part B:
As many rounds as possible in 6 minutes:
10 Overhead squats (95/65)
10 Medball throw sit-ups to partner (10' toss, 14#/10#)

This is another partner workout, with partners alternating rounds

Rest 4 minutes

Part C:
As many rounds as possible in 10 minutes:
5 Wall-balls (10', 20/15#)
10 Box jumps (20")
15 calorie row

This is a partner workout, with partners alternating rounds
<- Carl PRs his back squat by 25#!
"The worst mistake anyone can make is being too afraid to make one." - Unknown
Warning - NSFW! Language

Tips on Getting Strong as S#*T w/ John Welbourn of CrossFit Football

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Friday, 8/15/2014
Power clean and jerks, sprints (CFFB 080814)
SWOD:
A. Work on gymnastics skills/progressions of choice for 20 minutes
B. Handstand hold 3x max time w/1 minute rest after each set

DWOD:
Complete for time:
185 lbs Power Clean & Jerk – 9 reps
Sprint 100 yards
185 lbs Power Clean & Jerk  - 6 reps
Sprint  100 yards
185 lbs Power Clean & Jerk – 3 reps
Sprint 100 yards
<- Ally and Nate prep for the Galt Games this coming weekend. Good luck, Team Tight and Bright!

“Don’t explain. Your friends do not need it, and your enemies will not believe you.” - Paulo Coelho 
7 Simple Exercises That Undo the Damage of Sitting

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Thursday, 8/14/2014
O.G. Volkswagen
SWOD:
Back Squat 5-4-3-2-1

DWOD:
21-15-9 reps:
Bench Press at bodyweight
Pull-ups
<- Rise and shine. Nice work, Angie!
 "Confidence comes not from always being right but from not fearing to be wrong." - Peter T. Mcintyre
Your Burpees Suck

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Wednesday, 8/13/2014
Open Gym
Hey Gang - starting on 081314, we will no longer be offering programmed workouts for Wednesdays. We will be following more strictly to the CrossFit Football template from which we draw so much influence from in our programming at CrossFit Milwaukee. This does NOT mean you won't have the opportunity to work out! You'll have quite a few options, actually:

5:45AM - On Wednesdays (and on Mondays and Fridays) we've broadened our program offering to include a met-con only, 45 minute class. This gives clients a chance to pursue longer style conditioning cycles not commonly found in traditional CrossFit Football programming. Although it will be the only early morning option available on Wednesday, those of you who like our normal programming can take comfort in knowing we will be having this class run IN ADDITION to our normal group classes on Mondays and Fridays. Stay tuned for more details about this new class!

9AM-10AM, 4:30-7PM - Open Gym: come in and get to chance to make up one of the workouts you may have missed on Monday or Tuesday. You'll still get the same hands on coaching you would expect from our group classes, albeit in a more, informal, less structured setting. If you've already made it to both of the Monday and Tuesday workouts, but know you won't be here for Thursday or Friday, we can get you one of those WODs in advance! Open gym is also a great chance to work on your weaknesses!

Specialty Classes - Stay tuned for some exciting new specialty classes in the works, including a reintroduction of a dedicated Olympic Weightlifting class!
<- Taylor and Andy max out on plyo push-ups
"To wish you were someone else is to waste the person you are." - Sven Goran Eriksson
Breathing and Abdominal Bracing for StrengthMobility for Overhead Position

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Tuesday, 8/12/2014
Power snatch, deadhang pull-ups, plyo push-ups
SWOD:
Deadlift 5-4-3-2-1

DWOD: (another one from CFFB)
5 rounds:
Power snatch x4 reps ((70% of 1RM)
Pull-ups (no kip) for max reps
Plyo push-ups for max reps
Rest 3 minutes
<- Burpee Box Jumps! 
"The sky has never been the limit. We are our own limits. It's then about breaking our personal limits and outgrowing ourselves to live our best lives." - Milton Berle
Breathing and Abdominal Bracing for Strength

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