Saturday, 4/19/2014
Bear crawl, farmer's walks and "Cindy" rounds
 
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5 rounds for time:
Bear crawl 60'
Farmer's walk 180', 2/3 bodyweight
3 Rounds "Cindy"*

*1 round of Cindy consists of 5 pull -ups, 10 push-ups, 15 air squats
<- Sean shows some pretty good body positioning for supine rows.
"Information is not knowledge." - Albert Einstein
Two year long case study demonstrating an increase in arch height from running in minimalist shoes.

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Friday, 4/18/2014
Supine ring rows, shoulders to overhead, burpees
SWOD:
5RM Deadlift
3x Max reps chin-ups

DWOD:
7 rounds for time:
7 supine ring rows
7 shoulders to overhead (135/95)
7 burpees

<- That poor tire.....
"When problems beat upon you like a raging storm, search for the eye. You might not be able to avoid misfortunes, but you can find the calmest spot within them.” - Richelle E. Goodrich
The Harsh Secret to Success

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Thursday, 4/17/2014
Broad jump, handstand push-ups, sledgehammer strikes
SWOD:
3x5 front squats
3x max reps ring dips

DWOD:
Every minute on the minute for 12 minutes:
1 maximum effort broad jump
4 handstand push-ups
8 sledgehammer strikes

<- Meet PR for clean amd jerk.
"Out of suffering have emerged the strongest souls; the most massive characters are seared with scars." - Khalil Gibran
Gotta fuel the machine, ya know?

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Wednesday, 4/16/2014
“Eva"
DWOD:

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
<- Joe B. takes on a slightly expanded WOD from yesterday, adding handstand push-ups and push-ups to the equation.
"Just because I suggest something doesn't mean you have to say, 'yes.'" - Joe B. to Josh P., in the middle of the above mentioned WOD.
Understanding Sleep for Optimal Recovery & Productivity

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Tuesday, 4/15/2014
Deadlifts and ring dips
SWOD:
5x3 power cleans
3x Max reps pull-ups 

DWOD: 
10-9-8-7-6-5-4-3-2-1 reps for time
Deadlifts (225#/155#)
Ring dips

<- Congratulations to Josh and Mallory on their wedding!
"Being deeply loved by someone gives you strength, while loving someone deeply gives you courage." - Lao Tzu

The 10 Types of Coaches and How to Spot Them

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Monday, 4/14/2014
"Fran"
SWOD:

3x5 Back squats
3x5 Push-Press

DWOD:
compare to 021014

21-15-9 reps for time:

Thrusters (95/65)
Pull-ups
<- APL and Nate prep for snatching.
"There is an idea, cliche at this point, that strong women embrace this muscular body image and completely forsake the opinions of others who would question their physical development and their devotion to their sports typically dominated by men. To some extent this is true. Most of us don't care what doubters think and we are certainly proud of the bodies we build. But strength is much more than physical. With each kilo, each rep, each day in our journey we realize the benefits extend far into the content and character of the individual. Training gives me the strength to know that I am ready for anything that comes my way. The hard work that I put in the gym prepares for me what is outside. weightlifting has strengthened my body, mind and belief in myself." - Morghan King
How to Heal Cavities Naturally

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Saturday, 4/12/2014
Rowing, sit-ups, maybe burpees
WOD 041214

For time:
50-40-30-20-10 sit-ups

Precede each set of sit-ups with a 20 calorie row. Failure to get a sub 2 minute time on any of the rows results in a 10 burpee penalty.
<- Pull-ups from Friday's "Quarter Gone Bad" WOD.
"Well, yeah, but back in our day, there was an offseason. Back in my day, I played football in the fall and basketball in the winter. Now kids are pressured into playing year-round, lest they fall behind the other hot college/pro prospects. But don't listen to me. Listen to the Doctor." - Matt Snyder

The Death of Steady State Cardio

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Friday, 4/11/2014
Quarter Gone Bad
SWOD:
Power Cleans 5x3
Chin-ups 3x max reps

DWOD:
Compare to 11/16/13

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

<- Finally! A chance to get outside for a WOD! Members of our 10AM class get one of their first sprints done for the "Crushing Helen" WOD from yesterday.
"These people don't mean you no good."

"They're crazy."

"Is this some sort of a cult?"

The inner thoughts of one of our newer members during a metcon.
5 Things That Are Holding Your Squat Back

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Thursday, 4/10/2014
"Crushing Helen"
SWOD:
Front Squat 3x5
3x max reps ring dips

DWOD:
“Crushing Helen”
Compare to 110713

8 Rounds
100m sprint
8 kettlebell swings (70/55)
5 Plyo pushups
<- Congratulations to Floralba on her deadlift PR.
"Wrestlers tend to have the mortality rate of the worker bee." - Emmitt R.
Shoulder Opening: Stretches for Tight Shoulders

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Wednesday, 4/9/2014
Snatches, death by 10 meters
DWOD:

A. Every minute on the minute for 10 minutes: Snatch - as heavy as possible
B. Up to 20 miutes: Death by 10 meters

SWOD:
5RM deadlift
3x max reps pull-ups
<- CrossFit Milwaukee welcomes new member Clayton L.
"My best friend is the one who brings out the best in me." - Henry Ford
New Research Shows Poorly Understood “Leaky Gut Syndrome” Is Real, May Be the Cause of Several Diseases

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Tuesday, 4/8/2014
Shuttle runs, air squats, push-ups, pull-ups
SWOD:
3x5 Back Squat
3x5 Push-Press

DWOD:
21-15-9 reps for time:
12' Shuttle runs
Air squats
Push-ups
PUll-ups
<- CrossFit Milwaukee welcomes new member Arlene M.
"They think it's fun. That's the problem." - Floralba V., discussing the possibility of using burpees as punishment for the students in here grade school classroom
CrossFit Almost Definitely Won't Kill You

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Monday, 4/7/2014
"Air Force WOD"
compare to 060113

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.
<- Happy Birthday, Scott!
"Putting my collar down after putting on a tie is difficult because of my biceps." - Facebook personality Juan Bartez
Should You Use The SNOOZE Button?

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Saturday, 4/5/2014
Hang power cleans, broad jumps, kneeling medball throws
SWOD:
10 minutes of Turkish Get Up work

DWOD:
7 rounds for time:
5 hang power cleans (135/95)
60' broad jump
60' kneeling medicine ball chest toss (40#/30#)

<- Kim goes all out on the GHD sit-up.
"I've always found that anything worth achieving will always have obstacles in the way and you've got to have that drive and determination to overcome those obstacles on route to whatever it is that you want to accomplish." - Chuck Norris
Our Year of No Sugar: One Family’s Grand Adventure

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Friday, 4/4/2014
Reverse slamballs, GHD sit ups, handstand holds
SWOD:
Power Cleans 5x3
Chin-ups 
3x max reps

DWOD:
Every 2 minutes for 7 rounds:
5 reverse slamballs (40/30)
5 GHD sit-ups
Max time handstand hold
<- Dominican High School welcomes new sprints Coach Amber P.
"I'm already looking right at him...." - one of my (sore-muscled) clients responses to my cue for slamballs to elicit more power from the hips and legs: "Pretend it's the head of someone you don't like."

She was looking at me.
15 Common Mobility Mistakes

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