WOD = 'Elizabeth'
for time 21-15-9 reps of:
Squat Cleans 135# (scaled as necessary)
Ring Dips
Nice form on the hip/back extension.
10:19 am cdt
WOD = rest day for 3:1 workout/rest schedule
others - 'Michael' or 21 SDHP/21ring dips scaled as
necessary.
7:44 am cdt
WOD =
3:1 schedule Shoulder
Press 1RM-1-1-1-1-1-1
other schedules - make up previous
WOD.
Mark post 'Michael' - Nice effort!!
10:12 am cdt
WOD = 5 rounds for time of:
21 sumo-deadlift high pulls
21 ring dips
5:50 am cdt
Saturday WOD = rest day for 3:1 workout/rest schedule.
= others made up 'Michael'
Congratulations to Michael on passing his 2nd degree Black Belt
test along with Matthew, Matt, Kelsy, Marie, Kaitlyn and Derek on passing his 3rd degree test. WOW!
Congratulations
to Theresa on passing her 1st degee BB Test along with everyone (27) in the candidate class.
Special congrats
to Aaron for getting the run done! What an outstanding group in the class too - everyone rallied around Aaron and
finished the run with him.
The weekend was filled with many of hours spent at
the Karate School.
5:40 am cdt
Wod = 'Michael'
3 rounds for time of:
800 m run or 1000 m row
50 GHD sit ups
50 GHD back extensions
(scale as necessary)
** 8:30 am
classes were rescheduled for today due to
Knowledge-a-thon at school.
** opening to new location delayed 1 week due to
equipment delays.and
remaining maintenance work. Next
weekend no matter what!
If you'd like to send us a comment or question, please click on the 'sign my guestbook' link just above
this post.
2:40 pm cdt
WOD = For time: (scale as necessary)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50
Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
You've got to admit this is one H-@-#-& of a workout - Go for it!
WOD = Deadlift 1-1-1-1-1-1-1
Additional notes:
1. Opening
of new site is delayed 1 week.
2. Friday am class is cancelled this week due to helping @ son's
school. 5:30 pm class is still a go - come on in or call & we'll
make other arrangements.
8:47 am cdt
Delay of Saturday opening at new location!!
Unfortunately we've hit a snag
with flooring & pull up bar materials arriving on time. We now aim for May 2nd!!
WOD
= rest day for 3:1 work/rest schedule.
Other schedules =
50-30-20 of:
Double unders
Push ups
Pull
ups
Sit ups
8:19 am cdt
Note: Friday,4/24, our morning group @ 8:30 is cancelled due to Volunteering
@
School. Please come at 5:30 pm or call and we'll
make other arrangements.
WOD = Back Squats
3-3-3-3-3 RM
I love this photo! It is from Crossfit Northwest Tuscon
Do not be fooled in to believing that a squat is not good for you. A poorly performed squat
- yes. However, with good coaching and practice a squat is a highly functional movement we should use througout our
day. Think about it.
Also, if you have children and recall the learning to stand up and walking process, what came
first? THE SQUAT!
Congratulations to Michael (2nd degree) and Theresa (1st degree) for surviving Extreme
Day @ Black Belt candidate training yesterday. 4 hours of forms, pads, combinations, mitts, kicks, push-ups, a 2 mile
run (for time) and all out, "knock your block off" sparring.
WOD
= "Angie"
For time: 100 pull-ups
100
push-ups
100 sit-ups
100
squats
Ok, so technically we are closed today but this is definitly doable on your own. Get after it!
11:30 am cdt
WOD = For time:
100 Inverted burpees (scaled & adapted as necessary)
The Inverted Burpee:
starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts
of work and greater skill than the traditional burpee.
9:59 am cdt
WOD = Rest day for 3:1 (workout/rest) schedule.
= Others - make up workout from Thursday.
9:01 am cdt
WOD = "Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
This workout is dedicated to Sergeant Daniel Sakai,
age 35. Oakland SWAT Sergeant Daniel Sakai (35) was killed on March 21st, 2009 in the line of duty along
with fellow officerrs Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is
survived by his wife Jenni and son Jojiye.
WOD - "Helen"
3 rounds for time of:
run
400m or row 500 m
21 Kettlebell swings @ 1.5 pood (scaled as necessary)
12 kipping pullups
Tuesday April 14, 2009
WOD = "DT"
5 rounds for time of: (scaled as necessary!)
155# Deadlif - 12 reps
155# Hang Power Cleans - 9 reps
155#
Push Jerks - 6 reps
"DT" is a CF Hero workout named in honor of USAF SSgt Timothy P. Davis, 28, who
was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by
his wife Megan and one-year old son T.J.
8:07 am cdt
New Diggs - Coming Soon!!
I just picked up the keys
today, the wall came down and we'll start painting and setting up shop ASAP.
Here's a few
photos of where we'll be:
950 Westland Dr., Unit #3, Appleton, 54914
(just down the street from the big Maaco
Flooring bldg.)
 
6:07 pm cdt
WOD = rest day for 3:1 work/rest cycle
other schedules = 5 RM x 5 sets of each:
Back Squat,
Press, DeadLift
7:56 am cdt
Enjoy your Easter & Sunday!
WOD = (should you choose to accept the challenge)
30 muscle-ups for time.
(sub 120 pull-ups & 120
dips - 4 each for 1 muscle-up)
10:37 am cdt
WOD for Saturday 4/11/09 =
3 rounds for time of:
Row 500m
21 Burpees
Run 400 m
WOD for Friday 4/10/09
=
CrossFit Total: 1 rep max of each - Back Squat, Press, and DeadLift.
Total the sum of weight
lifted for each for the CFT.
2:07 pm cdt
WOD = Rest day for 3:1 workout:rest day cycle
Others 5k run/row.
Its a great day for a run!! A little better than yesterday.
In the
news today: Brown Fat Cells Help Us Lose Weight
Hold the phone! Its never
as good as it sounds. I know we'll be hearing much more about this over the next several weeks. The media
finds a magic bullet and "away we go!" In a nutshell this latest media blitz evolves from a report in
the New England Journal of Medicine iregarding how humans keep their brown fat cells into adulthood. These
brown fat cells are highly metabolic and help keep us warm. The jest of the 90 second sound bite was that in order
to lose weight we can simply lower the heat in our homes to 61 degrees thereby requiring our brown fat cells to burn more
calories; not only to keep us warm but assist with weight loss. Scientists are even working on a 'pill'
that can kick the brown fat cells into high gear. I'll admit I haven't read the article yet but since
I've heard numerous references to it throughout the day, it does require my attention.
Here we go, another simple 'I don't have to do anything' approach to weight loss and some obscure notion of being
fit witout working for it. Let's face it, if it is worth having - it is worth working, sometimes fighting for.
Nothing is as simple as taking a pill, having food delivered to your door, sitting in a chair with electrodes attached to
'zap' the muscles into shape, etc. Remember if it is too good to be true, it is.
Through
CrossFit I've experienced higher levels of strength and overall fitness than I've ever had (& I've been at
it a LONG time). I've also witnessed profound fitness results in a great number of folks here and around the country.
We work our butts off and eat prudently and it's definitely worth it.
Hard work = Accomplishment Accomplishment = Pride
The
process of hard work is also the lessons learned that apply to maintaining or continually improving on the achieved goal.
Its when we don't go through the learning process we fail. If we can't figure out how to shop for or cook nutritionous
food what happens when we stop having the diet food delivered to our door? If we can't put in the adequate effort
for improving or maintaining our health, what happens when we stop completely? What will happen in the long run when
our bodies adapt to the 61 degrees in our home? Will we then need to lower it to 55? Will our bodies adapt by
conserving energy and increasing white body fat (the non-metabolic fat)? Who knows but I fear for those lost
people that continually look for the EZ way out and will encounter yet another disappointment and failure.
2:25 pm cdt
WOD = Run 5k (for time)
 April in Wisconsin. 28 degrees this am (feels like 18).
We are abxiously awaiting leaves,
flowers, and warmer
temps. Hey! On the bright side, the grass is beginning
to turn green. Have a great run!
5:16 am cdt
WOD =
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
7:06 am cdt
WOD = for time:
100ft walking lunges
21 pull ups
21 sit ups
100 ft walking lunges
18 pull ups
18 sit
ups
100 ft. walking lunges
15 pullups
15 situps
100 ft. walking lunges
12 pull ups
12 situps
100 ft walking lunges
9 pull ups
9 sit ups
100 ft walking lunges
6 pull ups
6 situps
 
7:09 am cdt
A well deserved rest day! (Make it a good one. Do something fun.)
8:25 am cdt
Hang power clean and jerk 1-1-1-1-1-1-1 reps
(or substitute "Nancy"
for missed workout this week)
WOD = "Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (m@95#/w@65#)
Saturday class @ 10 am is cancelled for tomorrow only (we are signing a lease on our 'box!') 
6:31 am cdt
WOD = 3 rounds for time of:
21 L pullups
3 L-rope climbs
Alternate WOD = 4 rounds for time of:
20 pull ups
20 wall balls
row 500 m
 
Shelly with the Wall Ball
 
Mark & the L-pullups and rope climb substitution
WOD = rest day for 3:1 wo/rest schedule
Other schedules - make up missed WOD 'Nicole'
from Monday, 3/30.
3 - 2 - 1 - GO!
8:28 am cdt
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