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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:
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WOD = 5 rounds for time:
30 GHD
sit-ups
25 GHD Back Extensions
Love those "Killer" Rings
(from friday, 3/27 WOD)
WOD = "Nicole"
Complete
as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Sweat angel after this am's rowing "Nicole"
WOD = rest day for 3:1 (workout/rest schedule)
7 am = Tabata This (row, pushups, situps, squats)
8 rounds each exercise
20:10 (work/rest interval)
10:30 am = 400 m run
15 OH Squats
5
rounds for time
(puppies
= 3 rounds for time)
Thanks MaryJo, Junius, & Derek for
coming in and giving us a try and finding out more about CrossFit! Great job!!
Excellent efforts on all workouts
today - Jenette, Courtney, Keyra & Shelly!!!
11:53 am cdt
WOD =
10 rounds for time of:
10 Pull-ups
10 Ring dips
World
Class Fitness in 100 Words:
(courtesy of www.crossfit.com)
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake
to levels that will support exercise but not body fat. Practice and train mjaor lifts: Deadlift, clean, squat, presses,
Clean&Jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups,
presses to handstand, pirouettes, filps, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or
six das per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
Keep workouts short and intense. Regularly learn and play new sports.
"Train To Not Suck
At Life" - Freddy C. & CrossFit One
WorldWOD = Four rounds, each for time of:
800 meter run (or row 1000 m)
Rest as needed between efforts.
WOD = Front squat 3-3-3-3-3 reps
Nice job JS & SP on the 150
wall balls yesterday!! Way to dig deep and get it done!!
Rest Day for the 3:1 (workout/rest schedule)
Others - we'll work from yesterday's
WOD.
Why do our children need to worry about nutritional value? Because they are at
the mercy of what adults provide for them.
This is a photo of the snacks provided to area elementary
schools by the largest after school care program in our community. ChexMix, PopTarts, Cocoa flavored cereal, Goldfish
crackers, and Chocolate Pudding. This is also what is in the majority of household's pantrys. No doubt these
are "fun" and delicious foods kids love to eat. The problem...ZERO nutritional value.
As much as these 'caring' programs and caring parents have to offer and most often on a limited budget (the lowest
foods on the nutrition scale cost the least), certainly they can do better in providing a nutritional snack to the children
in their 'care.' I walk past the staging area for these snacks 2-3 times a week, nothing changes in their content.
No fresh fruit, no balancing source of protein. Occaisionally these programs offer the children milk
but most often it is a sugary fruit punch. What does your pantry or refrigerator have to offer your children?
Most often the attempt to provide something better in nutritional value is through offering something lower in fat.
In the quest to choose lower fat options remember this...
1. In order for the 'low-fat' food to taste
good, the fat is replaced with sugar and sugar alternatives (high fructose corn syrup, maltose, dextrose, maltodextrin, etc.,
etc., etc.) Plus, don't be fooled by sugar substitutes! The brain senses sweetness and although the insulin response
isn't the same as if it was a sugar, the body has learned to continue to crave sweetness. In order to satisfy the need
for something sweet, we'll overconsume the less nutritious food options.
2. Fat isn't
bad for you! Your body actually needs it!! Zero fat is a misunderstanding of nutritional imporantance
and has lead to the increase in reliance on simple sugars, refined flour products and simple carbohydrates (all pictured
in the photo above). It is these foods that are contributing to the abundance of overweight adults and children
as well as the increase in diabetes in both populations. It is important to remember the satruated fats are the ones
to continue to be watchful for and the unsatruated fats are a desirable and necessary part of a healthy nutritional routine.
We welcome your questions and comments - please use the contact us page to provide us with your thoughts.
7:52 am cdt
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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. 2.
3. 4.
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.
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