Thursday, 10/30/2014
Atwater Park Workout
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Reminder for Thursday 103014 - there will be no early AM class. We will be having classes at both 9AM and at 5:30PM at Atwater park. The stairs await!!!

Five rounds for time of:

Stair run up 66 stairs
10x DB Ground to Overhead (45/25# per hand)
Farmers walk up 44 stairs (45/25# per hand)
<- Birthday ladies (ok, from last week) Angie and Nikki!
"When you do what you fear most, you can accomplish anything." - Stephen Richards
Success in the CrossFit Open? Master these 4 Movements

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Wednesday, 10/29/2014
Open Gym/ Make Up Day
Optional WOD:
AMRAP in 7 minutes of:
60' Sled Push (+45#)
10x Handstand Push Ups
10x KB Swing (70/53#)

***Rest 3 minutes***

AMRAP in 7 minutes of:
100x Jump Rope Singles
10x Snatch (95/65#)
10x GHD Sit Ups
<- Birthday girl Annette!!!!
"The only limit to our realization of tomorrow will be our doubts of today." - Franklin D. Roosevelt
4 Drills to Strengthen and Injury-Proof Your Neck

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Tuesday, 10/28/2014
Renegade rows, DB hang cleans, sledgehammer strikes
Bench Press

AMRAP in 12 minutes of:
5x each Renegade Rows (45/25#)
7x DB Hang Clean (45/25#)
9x each Sledgehammer Strikes
<- Soren is back!
"Everyone has a spirit that can be refined, a body that can be trained in some manner, a suitable path to  follow. You are here to realize your inner divinity and manifest your innate enlightenment." - Morihei Ueshiba
Weightlifting Technique - With Evidence

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Monday, 10/27/2014
Team WOD: Deadlift, Row and Push-jerk
Back Squat

In teams of two, partners alternate tasks to complete 5 rounds each of:
10x Dead Lift (225/155#)
250 Meter Row
10x Push Jerk (115/75#)
<- Chris does the lunges from last week. 

"If you can squat with your pelvis and lumbar spine in a stable, neutral position and maintain this throughout your squat, then you have earned the right to utilize an active and intentional moment of
performance-purposed knee-in action - if you find that it’s even beneficial to you and does not begin to create problems or injure you." - Conrad Stalheim
Moderating the Knees In Versus Knees Out Squat Debate

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Saturday, 10/25/2014
400 Meter runs, hang power snatches and wall-balls
Three sets for times of:

400m Run
15x Hang Power Snatch (95/65#)
15x Wall Ball (20/14#)

Rest 2 minutes between rounds
<- Rowing "Helen," heat 1 for the Friday evening group.
"However, your dad will always be stronger than you, no matter how old he is. It's science." - Rudy Nielsen
The Theory of Cumulative Stress: How to Recover When Stress Builds Up

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Friday, 10/24/2014
"Rowing Helen"
Military Press
45% x 10/55% x 10/65% x10+

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
Dead Lift
45% x 10/55% x 10/65% x10+

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
Bench Press
45% x 10/55% x 10/65% x10+

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
Back Squat
45% x 10
55% x 10
65% x10+

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
1RM Press

Compare to 041414

21-15-9 reps for time:
Thrusters (95/65)
<- 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
1RM Deadlift

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)
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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