Monday, 1/26/2015
Double unders, swings and knees to elbows
 
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SWOD:
Bench Press
75%x5/85%x3/95%x1+

DWOD:
Partner WOD (1 male/1 female if possible)
Two rounds for time of:
150x Double Unders
70x Russian KB Swings (53/35#)
50x Knees to Elbows
<- CrossFit Milwaukee welcomes new member Deb!
"Weightlifting isn't glamorous and I think that's why I like it. It's just you and a weight that goes from ground to overhead." - Michael Rutherford 
Fish oil capsules: false omega-3 claims in Australia New Zealand

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Saturday, 1/24/2015
Sumo deadlift high pulls and dumbbell push-jerks
SWOD:
EMOTM for 15 minutes of:
5 minutes of 4x Snatch (95/65#)
5 minutes of 3x Snatch (115/80#) 
5 minutes of 2x Snatch (135/95#)

DWOD:
21/15/9x of:
KB Sumo deadlift high pulls (70/53#)
DB Push Jerk (35/25#)
<- Jesse comes home to a warm welcome from his wife. Thanks for your service! 
"A river cuts through a rock not because of its power, but its persistence." - Jim Watkins
2 Concepts Every Coach Needs To Understand

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Friday, 1/23/2015
Swings and reverse lunges
SWOD:
Dead Lift
70%x3/80%x3/90%x3+

DWOD:
Four rounds for time of:
10x KB Swing (70/53#)
10x total BB Reverse Lunges (alternating - front rack) (95/65#)
<- Some members of the early AM class at various stages of their burpee-pull-ups.

"You may not control all the events that happen to you, but you can decide not to be reduced by them." - Maya Angelou

Top anti-GMO scientists band together in film exposing threats and secrecy

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Thursday, 1/22/2015
Rowing, burpees and single arm clean and jerks
SWOD:
Military Press
70%x3/80%x3/90%x3+

DWOD:
Four rounds for time of:
250m Row
5x Burpee Pull Ups
7x each arm DB or KB Clean & Jerk (55/35#)
<- Ventaka, one of our new members at CF Milwaukee, finishes off his OnRamp class with some ab work.
"The hear wants what the heart wants.....which is why you have a brain to tell your heart to shut the f&%$ up." - Greg Everett
WWII Workout Week: Posture Training

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Wednesday, 1/21/2015
Rope climbs, hand release push-ups, walking lunges, runs
SWOD:
Three sets, not for time, of:
30x Double Unders
3x Muscle Ups 
30' Handstand Walk 

***This is pure skill work and is not meant to be used as conditioning. If you are doing scaled versions of the movements please try and keep them as close to the actual movement as possible. If you have any questions about scaling please feel free to ask any of the CFM coaches.

DWOD:
Three rounds for time of:
60' Bear Crawl
12x (6x each) Sledgehammer Strikes
6x Tire Flip
6x Broad Jump
<- BJ visits us while back from deployment. Thanks for your service! BJ's original gym is CrossFit Leathernecks.

"We must embrace pain and burn it as fuel for our journey." - Kenji Miyazawa
Why the modern world is bad for your brain

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Tuesday, 1/20/2015
Burpees, swings and thrusters
SWOD:
Back Squat
70%x3/80%x3/90%x3+

DWOD:
EMOTM for 12 minutes of:
3x Burpees
3x Russian KB Swings (70/53#)
3x Thrusters (95/65#)
<- Stephen shows some of the flexibility improvements he's worked for while following the Gymnastics Bodies program.
"There is neither happiness nor unhappiness in this world; there is only the comparison of one state to the other. Only a man who has felt ultiamate despair is capable of feeling ultimate bliss." - Alexandre Dumas
5 Factors That Make You Pack on Pounds (That Almost Nobody Knows About)

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Monday, 1/19/2015
Slamballs and Rowing
SWOD:
Bench Press
70%x3/80%x3/90%x3+

DWOD:
Five sets against a 60 second running clock of:
12x Ball Slam (40/30#)
Max Calorie Row

***Rest 60 seconds between rounds. Score is max number of calories rowed during the workout.***
<- Josh and Mallory from their wedding celebration. Congratulations you two!
"When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied." - Herophilus
WODIFY’s True Colors Revealed: Caught Red-Handed Damaging Gym’s Business

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Saturday, 1/17/2015
Double unders, wall-balls, toes to bar
SWOD:
5x1.1.1 Block Clean (below knees)
***These are triples done as single reps. Lift, reset, lift, repeat.***

DWOD:
Four rounds for time of:
40x Double-Unders
15x Wall Ball (20/14#)
10x Toes to Bar
<- Josh is temporarily from his hiatus. In his absence he has immersed himself in the study of weightlifitng and is down to a lean and mean 85kg.
"You have to push teh envelope and take a lot of risks when you're in your prime. But when you're older, it's a pretty high priority to stay off the operating table." - Matt Foreman
Cod Liver Oil

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Friday, 1/16/2015
Power snatches, barbell step-ups and lateral burpees
SWOD:
Dead Lift
65%x5/75%x5/85%x5+

DWOD:
4 rounds of:
5x Power Snatch (95/65#)
5x each leg Barbell Step Ups (95/65#)
5x Lateral Burpees Over The Bar
<- Guess who's been cleared for full activity!
"The happiness of your life depends on the quality of your thoughts. Therefore, guard accordingly." - Marcus Aurelius
Can Compression Clothing Enhance Your Workout?

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Thursday, 1/15/2015
Man-makers, chest to bar pull-ups, sled pushes
Thursday 
SWOD:
Military Press
65%x5/75%x5/85%x5+

DWOD:
Four rounds of:
2x Man Makers (40/20#)
8x Chest to Bar Pull Ups
60' Sled Push (BWT)
60' Sled Pull (BWT)
<- Happy Birthday, Jane!
"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so." - Douglas Adams
The Super-Short Workout and Other Fitness Trends

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Wednesday, 1/14/2015
Rope climb, hand release push-ups, walking lunges and running
SWOD:
Three rounds (not for time) of:
3-6x Muscle Ups
60 sec. Nose-to-Wall Handstand Hold
30x Double Unders

***This is pure skill work and is not meant to be used as conditioning.
If you are doing scaled versions of the movements please try and keep
them as close to the actual movement as possible. If you have any
questions about scaling please feel free to ask any of the CFM coaches.

DWOD:
Max rounds in 12 minutes of:
2x Rope Climb
12x Hand Release Push Ups
20x Walking Lunge Steps
Run 2 laps in hallway
<- This one is from the archives. Pete performs the 100 lunge steps.
“It's not what you are that holds you back, it's what you think you are not.” - Denis Waitley
Gender Differences in Training and Metabolism

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Tuesday, 1/13/2015
"Jack"
SWOD:
Back Squat
65%x5/75%x5/85%x5+

DWOD:
Max rounds in 20 minutes of:
10x Push Press (115/75#)
10x KB Swing (53/32#)
10x Box Jump (24/20")
<- Hey Gang - Floralba is back from her 8 week "vacation!"
"Real knowledge is to know the extent of one's ignorance." - Confucious
Actually, Raising Beef Is Good for the Planet

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Monday, 1/12/2015
Dumbbell ground to overhead, chin-ups
SWOD:
Bench Press
65%x5/75%x5/85%x5+

DWOD:
Five rounds for time of:
5x each DB ground to overhead (50/30#)
5x Strict Chin Ups

MIDLINE:
Spend no more than 10 minutes working on Turkish Get Ups and L-Sit Holds
<- Christine finishes 2nd in the S-no-w Fun Run.
"Change doesn't begin when we get knocked on our ass. It begins the moment we decide to get back up on our own feet." - Duane Johnson
8 Nutrition Myths That Need To Die

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Saturday, 1/10/2015
Wall-ball, handstand push-ups and power cleans
SWOD:
Make Up Day

DWOD:
Ten rounds for time of:
5x Wall Ball (20/14#)
3x Handstand Push Ups
1x Power Clean (155/105#)
<- And they're off!
"Some beautiful paths can't be discovered without getting lost." - Erol Ozan
The Psoas – It’s Not Important.

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