Friday, 10/24/2014
"Rowing Helen"
 
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Page:  of 135
SWOD:
Military Press
45% x 10/55% x 10/65% x10+

DWOD:
Compare to 031314

3 rounds for time of:
500m Row
21x KB Swing (53/32#)
12x Pull Ups
<- Some of the Fire Science students from WCTC work on some deadlift preparation drills. Classes were kindly hosted out of CrossFit Lockdown.
“Pain is your friend; it is your ally. Pain reminds you to finish the job and get the hell home. Pain tells you when you have been seriously wounded. And you know what the best thing about pain is? It tells you you’re not dead yet!” – G.I Jane
Exercises You Should Be Doing: Core Activated Deadbug w/ KB

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Thursday, 10/23/2014
Front rack walking lunge, bent over row
SWOD:
Dead Lift
45% x 10/55% x 10/65% x10+

DWOD:
Three rounds for time of:
20x Front Rack Walking Lunge (115/85#)
15x Bent Over Row (115/85#)
<- Slammin' away.
“They always say time changes things, but you actually have to change them yourself.” - Andy Warhol
Understanding the Benefits of EMOM (Every Minute on the Minute) Training

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Wednesday, 10/22/2014
Open gym/ Make up day
Optional WOD:

6 rounds for times of:

3x Power Clean (155/105#)
6x Supine Ring Rows
6x Hand Release Push-ups
9x Box Jumps (24"/20″)

<- Melissa (top pic, rope pull) comes back to her old stomping grounds. Her current CrossFit home is CrossFit Lewisville in Texas. She brought her brother Alec (bottom pic) in for a CrossFit experience as well. Not really his CrossFit workout per se, as he's informed me that they were used on and off during Marine Corps boot camp.
"No matter how far you fall, or how dark it gets, you are never out of the fight." - Marcus Luttrell

10 Things you should never do in the box…

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Tuesday, 10/21/2014
Double unders, toes to bar, and hand over hand sled pulls
SWOD:
Bench Press
45% x 10/55% x 10/65% x10+

DWOD:
Four rounds for time of:
40x Double-Unders
10x Toes to Bar
60' Hand Over Hand Sled Pull
<- Pete, doing something other than a push-up!
"Find a shoe that makes you feel pretty." - Kelley Starrett, after describing how too much cushioning and stabilization built into shoe designs can actually lead to increasing impact forces during running. He urges us to find something that will make us land as if were barefoot, like ballerinas.
Trainer John Hardtke With a Word on Upcoming Programming

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Monday, 10/20/2014
Hang cleans to thrusters, burpee box jumps, swings
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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