Monday, 10/20/2014
Hang cleans to thrusters, burpee box jumps, swings
 
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SWOD:
Back Squat
45% x 10
55% x 10
65% x10+

DWOD:
AMRAP in 10 minutes of: 
Ascending rounds:
1x Hang Clean to Thruster (115/85#)
1x Burpee Box Jump (24"/20")
1x KB Swing (70/53#)
2x Hang Clean to Thruster (115/85#)
2x Burpee Box Jump (24"/20")
2x KB Swing (70/53#)
3x Hang Clean to Thruster (115/85#)
3x Burpee Box Jump (24"/20")
3x KB Swing (70/53#)
And so on..
<- Jess PRs her deadlift and reaches her goal of over 200# at the Festivus Games in Lacrosse, WI this past weekend! Thanks to Maggie from CrossFit Waukesha for the picture!
"I'm on day 39 of a Whole 30 cycle. It's anecdotal, but it may be helping my strength work. Three new PRs this week - back squat, bench press and deadlift!" - Peter M. on how big of an impact diet can have on training. Nice work, Pete!
How to Hack Your Mobility in One Minute

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Saturday, 10/18/2014
Deadlfits, box jumps, swings, double-unders, and rowing
For time:
15 reps deadlift (275/175)
20 reps box jumps (24/20)
30 reps kettlebell swings (55/35)
40 reps double-unders
40 calories rowing
40 reps double-unders
30 reps kettelbell swings
20 reps box jumps
15 reps deadlift
<- Congrats to Brian (front) and Eric (back) who both PR'd their "Fran" times. Kudos to Brian's buddy, Derek (middle) who did his pull-ups unassisted during his first CrossFit WOD.

“The secret to happiness in life is to put heavy stuff over your head.” - Jon Engum
The 4 Vital Elements of Lifting Heavy Things Overhead

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Friday, 10/17/2014
"Fran"
Strength
1RM Press

Conditioning
Compare to 041414

21-15-9 reps for time:
Thrusters (95/65)
Pull-ups
<- Deadlift PR! Nice work, Ryan.

“Many paths lead from the foot of the mountain, but at the peak we all gaze at the single bright moon.” - Ikkyu
Why Cholesterol Matters… and Why it Doesn’t

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Thursday, 10/16/2014
Power cleans, burpees over barbell and rowing
Strength
1RM Deadlift

Conditioning
4 rounds for time:
5 Power cleans (135/95)
10 Burpees over barbell
5 Calorie row
<- Mary, Jess and Eric decide to do a burpee finisher after their workout.

"You create your own universe as you go along." - Winston Churchill
Why Are Americans So Fascinated With Extreme Fitness?

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Wednesday, 10/15/2014
Open Gym/Make-up Day/Optional WOD
Optional benchmark/workout for the day:

"Roof top"

21-18-15-12-9-6-3 reps for time:
Slam ball (30/20)
Double-unders
Walking lunges

Begin each cycle with a 100 yard sprint
<- Speaking of sprints, here's one wave of sprinter from our early morning class doing last week's sprint finisher.

"Rather than being your thoughts and emotions, be the awareness behind them." - Eckhart Tolle
How to Make Your Rehab, Deloading, and Peaking More Effective

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Tuesday, 10/14/2014
Sumo deadlift high pulls, renegade rows, push-presses
Strength:
1RM Bench Press

Conditioning:
21-15-9 reps for time:
Sumo deadlift high pull (95/65)
Renegade rows (50/35)
Dumbbell Push-press (50/35)
<- Kim PRs her back squat! 
“Fear cuts deeper than swords.” ― George R.R. Martin, A Game of Thrones

A Different Approach to Mobility

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Monday, 10/13/2014
Rowing, KB snatches, and burpee-pull-ups
Strength:
1RM Back squat

Conditioning:
Complete 5 rounds for time:
250m Row
5 reps/side KB Snatch (53/32#)
5 reps Burpee Pull-ups
<- CrossFit Milwaukee welcomes new member Keith.
“Your obstacles are not rivers, mountains, or other people. Your obstacle is yourself.” - Xenophon
Alpha-Male Style Cardio Training

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Saturday, 10/11/2014
"Quarter Gone Bad"
Compare to 041114

5 rounds for maximum reps:

15 seconds thrusters (135/95)
45 seconds rest
15 seconds pull-ups (45/30)
45 seconds rest
15 seconds burpees
45 seconds rest
<- Tabata madness....
"The only way to make sense of change is to plunge into it, move with it, and join the dance." - Alan Watts
Nike to CrossFit CityPlace: That one-arm handstand logo is ours

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Friday, 10/10/2014
Power cleans and rowing
Strength
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps

Collegiate
Deadlift 5 RM
Strict Chin Ups 3 x max reps

Conditioning
Complete as many rounds as possible in 12 minutes:
185/155 lbs Power Cleans – 4 reps
C2 Row – 10 calories
<- Early morning squats.
"Change is never easy. You fight to hold on. You fight to let go." - Daniel Stern, The Wonder Years
The 1.5 Cent Muscle Solution

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Thursday, 10/9/2014
Handstand push-ups and sprints
Strength
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Collegiate
Front Squat 5 RM, 1 x max reps @ 80% of 5 RM
Push Press 8×3 @ 80% of 3 RM from Monday


Conditioning

Complete 5 rounds:
Handstand Push Ups – max reps
*rest as needed between rounds then…

Complete 8 rounds:
Sprint 100 yards
*rest 45 seconds between rounds
<- Amy bolts off from her start during the four cone drill from earlier this week.
"Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing." - Helen Keller
5 CrossFit Myths: Fact vs. Fiction

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Wednesday, 10/8/2014
Rest day/Make-up day/Open gym/"Nicole"
Optional benchmark/workout for the day:

"Nicole"
Compare to 040114

20 Minute AMRAP:
400m Run
Max reps Pull Ups

*After each 400m run, you go for a max attempt at pull ups until you fall of the bar.  Record your score and off you go for another 400m run*

**You are scored on your total number of pull ups**
<- Graciella locks down her back position for her deadlift! Her dad offers some encouraging words.....but not too loudly.....because that's just too embarrassing for a 12 year old girl....unless the praise is coming from Jessica, or another girl. Then it's OK.

"If you don't build your dream, someone will hire you to build theirs." - Tony Gaskins
Talent vs Skill – Ben Franklin: Quote of the Day

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Tuesday, 10/7/2014
Heavy deadlifts and Strict pull-ups
Strength
Amateur
Deadlift 5 RM (add 10 lbs to last workout)

Collegiate
Power Snatch 2, 2, 2, 2, 2, 2

Conditioning
Complete 6 rounds for time:
315 lbs Deadlift – 1 rep
1 Strict Pull Up
315 lbs Deadlift – 1 rep
3 Strict Pull Ups
315 lbs Deadlift – 1 rep
5 Strict Pull Ups
<- A tried and true method of checking to our Kettlebell swing form. 
"It is good to have an to journey towards; but it is the journey that matters, in the end." - Ernest Hemingway
How to Train Through Injuries

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Monday, 10/6/2014
Back squats and four cone drills
Strength (Pt. 1)

Amateur
Press 3×5 (add 2.5 lbs to last workout)

Collegiate
Push Press 3 RM

Strength (Pt. 2)

Amateur
Back Squat 3x5

Collegiate
Back Squat 5x1 @3RM from last Monday

All:
*Rest 5 minutes between squat efforts. During the rest, complete the following:
One (1) 20 yard Four Cone Drill – Right Side Start
One (1) 20 yard Four Cone Drill - Left Side Start
<- Happy Birthday Christine!!!!

"As a cardiologist, it always bothers me when people talk about a 'high-fat diet' being damaging to your health. A study of a high-fat diet from cheeseburgers and fries has no relevance when discussing a diet that is rich in avocado, coconut and various nuts. A fat is not a fat." - James O'Keefe, MD
Your Thumbs, The Hook Grip, and Better Pull Up Shoulder Stability Part 1

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Saturday, 10/4/2014
"Air Force WOD"
compare to 040714

For time:
20 Thrusters
20 Power Cleans
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill
once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.
<-  My son celebrates his birthday by showing off his slam dunk capabilities against his uncle.

"Choose to be inspired." - Joe Rogan
How to Sit Perfectly in Five Seconds with Antranik (Short Version)

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