Thursday, 5/31/2012
Coach! I need some one-on-one time! Personal training special!
 
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CrossFit is best known for it's kick butt group workouts and that's what the majority of our clients sign up for. It's hard to beat the camaraderie and motivation that comes from shared suffering. What's not as well known is that, at CrossFit Milwaukee, we have a host of personal trainers that can cater to almost any need. Want to get ready for a triathlon or marathon? We have endurance specialists! Care to pick up some fighting skills? We have people who've been in the ring. Want to get strong? We have people to show you the quickest route. Want to compete in bodybuilding/figure competitions? We have people who've been there, done that. Don't get me wrong, the CrossFit group class can be a wonderful tool, but sometimes the focused attention of a trainer in a one-on-one setting is the better tool for the job, especially if you have goals besides generalized fitness. 

I've recently spoken with our trainers and they've agreed to give you guys a steal. Until the end of the month, you can book three personal sessions with any of our trainers on staff for the low price of $100! That's a huge discount folks! In some cases, over 50% of what our trainers would normally charge. Take advantage of it while you can!

Background and, in some cases, contact information can be found on our Trainers Page
 
Friday, 5/18/2012
Heavy deadlifts and burpees
5 rounds:

5 deadlifts (315/205)
10 burpees
<- Happy Birthday, Razak!
"Stubbornly persist, and you will find that the limits of your stubbornness go well beyond the stubbornness of your limits." - Robert Brault 

Shaking Up The Salt Myth: Healthy Salt Recommendations

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Thursday, 5/17/2012
Push-jerks, pull-ups, slam-balls
12 minute AMRAP:

5 push-jerk 155/110
10 pull-ups
15 slam-balls
<- CrossFit Milwaukee welcomes new member Ross P. 
"Perseverance is the hard work you do after you get tired of doing the hard work you already did." - Newt Gingrich 

Well, this is timely. I was just talking with Adam P. two weeks ago about throwing the Turkish Get-up into our next cycle of Bucket List stuff...

TGU>OHS

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Wednesday, 5/16/2012
Rowing, lunge walk, swings
5 rounds:

15 Calorie Row
20 Lunge walk
30 Swings

Both the lunge walk and the swings are done with a KB or DB (70/55)
<- Josh G., Bling.
"The greatest mistake you can make in life is to continually be afraid you will make one." - Elbert Hubbard 
The Heavy-Light-Medium System for Strength and Power

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Tuesday, 5/15/2012
Single arm presses, sit-ups, farmer's walks
Grab a pair of dumbbells (70/55)

5 rounds:

20 seconds single DB press left
20 seconds single DB press right
20 seconds sit-ups
1 minute farmer's walk
1 minute rest

Record total number of presses, sit-ups and total distance walked.
<- Pat B. back in action
"You are right to be wary. There is much bullshit. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all of the evidence and the logic." - Mark Rippetoe
12 Tips to Tune the Nervous System

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Monday, 5/14/2012
Toes to bar, supine ring rows, burpees
7 rounds for time:

7 Toes-to-bar
7 Supine ring rows
7 Burpees

<- Prone starts. Almost as fun as burpees. Almost.
“Don’t pull…..push.  One of the deadlift cues I’ve been using lately that I really like is to not pull on the deadlift, but rather push.  Let me explain.  Once you get setup on the bar and create the tension needed, instead of thinking about pulling the weight with your arms, lock your torso in place and drive the ground away. Too often when the cue is to “pull”, if the athlete loses stability, the back immediately rounds.  If I tell them to lock their torso into place and drive the ground away as if they’re doing a leg press, the torso angle remains constant and their hips don’t have a tendency to shoot up.” – Jim Smith from the article below
Quick Deadlift Correction – Fix Your Starting Position

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Sunday, 5/13/2012
Bucket List 051312-051912
3RM/1RM Thruster
3RM/1RM Back Squat
3RM/1RM Pull-ups

Over the course of the week accumulate:
GHD sit-ups
Heel Drives
70/90/110
<- Charlie -  "If you were directly above him then how could you see him?"
Maverick - "Because I was inverted..."
Lila P., inverted
"That guy's a sadist." - One of our OnRampers, after following my suggestion to check out K-Star's Mobility WOD.

Breastfeeding Linked to Healthy Infant Gut: Bacterial Colonization Leads to Changes in the Infant’s Expression of Genes

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Saturday, 5/12/2012
Swings, sit-ups, broad jumps, bear crawls
4 rounds for time:

15 Swings (55/35)
15 Sit-ups
Broad jump 50'
Bear crawl 50'
<- CrossFit Milwaukee welcomes new member Lee J.
"You've seriously improved both my ability as a police officer and my quality of life. Thank You." - One of our Operation Sheepdog participants
Thanks for bringing this to my attention, Emiliano!

A General Philosophy for the Development of Weightlifters

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Friday, 5/11/2012
EMOTM Clean and Jerks
Every minute on the minute for 20 minutes:

Clean and jerk – as heavy as possible
<- Josh and Andy get in some banded sprints.
"But Ryan, lions don't warm-up before hunting, they just go out and kill something." - Josh G., after being asked to jump rope for five minutes at the beginning of a Bar-Fight class
Is Olympic Weightlifting Strength Training?

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Thursday, 5/10/2012
Partner WOD
Partner WOD
10-9-8-7-6-5-4-3-2-1

Supine ring rows
Push-ups
30' banded resisted run

While one partner goes through a round the other rests. And holds the band. The goal is to sprint through each round as fast as possible.
<- Adam H. overhead squats while waiting for his partner to get back from medball tossing.
"I think about it entirely too much. It's weird, you guys, seriously. If weightlifting was a chick I would absolutely stalk her on Facebook." - Jacob Tsypkin 

You guys remember Justin T.? Well he has a few tips for us....

Massage and Hydration

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  •  Comments (2)
    • Justin Treptow (anonymous)
      5/10/2012 2:26:11 PM
      Thanks for the link CF Milwaukee! If you guys like what you see, hit the FB LIKE button and you can see the latest articles in your newsfeed.

      Keep PR'n!
      Justin Treptow (anonymous)
      5/10/2012 2:29:28 PM
      Thanks for the link CF Milwaukee! If you guys like what you see, hit the FB LIKE button and you can see the latest articles in your newsfeed.

      Keep PR'n!
 
 
 
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