CrossFit Appleton

CrossFit Appleton       Gym Location: 950 Westland Ave., Appleton, WI 54913         Office: 600 E. Applecreek Rd., Appleton, WI 54913         Phone: 920.574.7859

                                                 theresa@appletoncrossfit.com          mark@appletoncrossfit.com

Competitive Athlete? Get an edge over the competition. Military-Law Enforcement-Fire Department? Be ready for unkown challenges. Prepare for and pass PFT tests!   Recreational Athlete? Step up your game. Physically fit? Challenge yourself. Inactive and need motivation? 3-2-1-GO!!

The Work out of the Day (WOD).
   We tailor the workout of the day to the individual by scaling the load, reps, as well as the exercises. We do encourage 100% effort for every workout. We start each work out with a specific warm up, most commonly referred to as "everyone else's workout." Then we begin the prescribed WOD.

Blog History:

2010.07.01 | 2010.06.01 | 2010.05.01 | 2010.04.01 | 2010.03.01 | 2010.02.01 | 2010.01.01 | 2009.12.01 | 2009.11.01 | 2009.10.01 | 2009.09.01 | 2009.08.01 | 2009.07.01 | 2009.06.01 | 2009.05.01 | 2009.04.01 | 2009.03.01 | 2009.03.22 | 2009.03.15 | 2009.03.08

Thursday, 2010-07-29

CrossFit makes FoxNews: http://video.foxnews.com/v/4295614/navy-wife-wants-you-to-get-crossfit

                        September 25, 2010!

WOD - Bench Press 5-5-3-3-1-1

+ Skills = 2 sets of:
                 SuperMan 60"
                 Hollow Rock 60"
                 Handstands 60"

Mark, from USMC - Camp Pendelton (!) joins us for a WOD. We decided to name Tuesdays WOD "Death March" - here are Mark, Ann, Shelly and Keyra in the middle of it.

7:22 am cdt

Wednesday, 2010-07-28

Saturday, September 25, 2010. We will be hosting this workout at our gym that day (details forthcoming). Register on line @ www.fgb5.org. Registration is free, simply raise funds for the 3 causes: Wounded Warrior Project, LIVESTRONG, and The CrossFit Foundation. Raising over $150 earns you the coveted t-shirt.

WOD - "McGhee"

AMRAP in 30 mintues of:

5 Deadlifts (275/190/scaled as necessary!)
13 pushups
9 box jumps (24" box/ scaled as necessary!)

7:27 am cdt

Tuesday, 2010-07-27

                            Saturday, September 25, 2010

WOD - 400 m run (or 500 m row)
            Farmer's Walk around the building (53m/35w)
            800 m run (or 1000 m row)
            40 Weighted Steps (53m/35w)
            1200 m run (or 1500 m row)
            Farmer's Wals around the building (53/35)
            800 m run (or 1000 m row)
            40 Weighted Steps (53/35)
            400 m run

Scott and Jason (CFMilwkee) do handstand pushups during 'Diane"... Chris and Amy work through suicides...Kyle, Scott and Rich are working through our chipper on Saturday.

7:11 am cdt

Monday, 2010-07-26

September 25, 2010!

WOD - 'Angie'

For time:

100 pull ups
100 push ups
100 sit ups
100 Squats

6:55 am cdt

Saturday, 2010-07-24

WOD - 30 of this, 30 of that

30 Calorie Row
30 DB Walking Lunges (45#/25#)
30 Box Jumps
30 Push Ups (CTF, hands lift)
30 Sit Ups
300 meter run
30 Back Squats (45#/30#)
30 Pull ups
30 Mountain Climbers (30 r + 30 L = 60)
30 Med Ball Cleans (20#/14#)

6:12 am cdt

Friday, 2010-07-23

WOD - Strength!

Deadlift 5-5-3-3 (rest3-4 minutes between sets)

Hang Power Snatch 5-5-3-3 (rest3-4 minutes between sets)

Overhead Squat 5-5-3-3 (rest3-4 minutes between sets)

Fight Gone Bad Fundraiser - September 25, 2010! Register at www.fgb5.org. The site will direct you to all affiliates, just click on CrossFit Appleton then you will be directed through the registration process.

4:50 am cdt

Thursday, 2010-07-22

WOD - 5 rounds for time of:

Shuttle run (suicides)
20 Wall jumps (r+l =20)
15 Ring Leg lifts to L-sit
25 Back Extensions

Fight Gone Bad 5 is coming up - September 25th!   This is one great fundraiser for: The Wounded Warrior Project, LIVESTRONG, and The CrossFIt Foundation. I'm in the process of getting more info and setting up our team for online registration. Look for details and registration specifics very soon! Encourage a friend or two to come and participate with you.

Wednesday, 2010-07-21

WOD - AMRAP 20 minutes

250 m row
15 Wall Ball shots (20/14)
20 sit ups

5:00 am cdt

Tuesday, 2010-07-20

WOD - 'Diane"

21-15 - 9 rep rounds of:

Deadlift (m=225/w=185/scaled as needed)
Handstand push-ups

1. Scott's broad jump and 2. Brain after blistering through the Shoot Trough/BroadJump WOD. Check out the brief video on our CrossFit Appleton Facebook page.

5:00 am cdt

Monday, 2010-07-19

Congratulations to the winners of the 2010 CrossFit Games! The efforts of all athletes and the level of challenge in all the tasks was phenominal and left me just about speechless. "WOW!" is about all I can say. Please go to www.2010games.crossfit.com to view photos, videos, and results of this weekend's events for Individual Men and Women, Master's Men and Women, and the Affiliate Cup Team Competition.

WOD - For 20 mintues:

400 m run w/ 1:1 work:rest ratio,
we'll record total distance completed and fastest 400.

----------

3 sets of 10 heavy Kettlebell Swings

Sarah S. and Sarah L. play golf together and couldn't resist the opportunity to get in a bit of CrossFit. Sarah S. with a nice handstand and Sarah L. with an swesome push-up.

4:49 am cdt

Sunday, 2010-07-18

The CrossFit Games ---- Oh My God! These athletes are tremendous in ability and heart. Check it out via: www.live.crossfit.com and/or www.2010games.crossfit.com

Check out our Facebook page: CrossFit Appleton - we posted a short video of some of our accomplishments this week.

Here are a few fun photos of Ann performing the trademark CrossFit Handstand while on vacation in Zurich, Switzerland and in Vaduz, Liechtenstein.
1.

1. Zurich, Switzerland (@ Zurichsee Lake w/ Alps in background) 2. Vaduz, Liechtenstein (shopping plaza below Prince's Palace)

7:05 pm cdt

The CrossFit Games and the Phenominal Athletes just keep getting better! The 2010 Games are finishing and nothing was left to chance by the athletes. This was an amazing show of athleticism, skill, and the heart and soul of champions.
Congratulations to all competitors that qualified in their respective sectionals, regionals, and went on to the 2010 CrossFit Games, Individual and Affiliate Cup. Browse through all the details of the competitons and the competitors at the Games Official Website.

1.

1. Affiliate Cup Challenge #3 2. Men's Handstand Push ups on Rings & 205# Cleans 3. Women's final event (too much to list here) 4. Men's Masters 'Fran!'

(Thanks to CrossFit for allowing the use of these photos)

What are the CrossFit Games?

The CrossFit Games are the ultimate test of fitness. It's a grueling three-day competition in which the world's fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This year the final event wasn't announced until thirty seconds before "3-2-1-GO!" This means that all year long, the athletes are training for a competition whose format is 'unknown and unknowable' - one of the underpinnings of the CrossFit methodology.
(info and photos courtesy of www.CrossFit.com)

CrossFit Journal - Free issue

Check out Operation Phoenix!
This extraordinary effort was initiated by CrossFit Founder Greg Glassman. This CrossFit initiative aims to raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to "America's Fighting Force," the USMC.