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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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Tuesday, June 30, 2009
WOD = Eva
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
(scaled as necessary)
8:54 pm cdt
WOD = Cross Fit Total
Back squat, 1 rep
Shoulder
Press, 1 rep
Deadlift, 1 rep
"The CrossFit Total is the sum of the best of three attempts at the squat,
the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength."
(Rippetoe, Mark. CrossFit Total, CrossFit Journal, Issue 52, December 2006, p. 1-4)
Theresa @ Barbell Cert, 225# DL x 3
7:20 am cdt
11:08 am cdt
WOD= 'Nicole'
for 20
minutes complete as many rounds as possible of:
400 meter
run
Max reps pull-ups (if the hands leave the bar for any
reason, that's max reps, get running & go again)
Skills practice
day - fine tuning our balance on the rings.
9:14 am cdt
WOD =
20 minutes, As Many Rounds As Possible of (AMRAP):
5 Thrusters (#95 m/#65
w)
7 Hang Power Cleans (#95 m/#65 w)
10 Sumo Deadlift High Pull (#95 m/#65 w)
12:09 pm cdt
WOD = rest day, skills day or make up previously missed workout.
This month the Badger State Games are being hosted here in the Fox Valley. Most Competitions taking place this weekend. Please
see the Badger Sate Games website for listing all sports and registration forms.
Events near and dear to my heart are:
1. The Fox Valley Rowing Club is hosting the Regatta @ Tellulah Park, Appleton on Saturday. Contact Courtney Pate for more information.
2. Cycling Road Race and Time Trial events are in Hortonville on Saturday.
3. Soccer, adult & youth, games are Saturday & Sunday @ USA Youth Sports Complex in Appleton.
4. Track &
Field events, adult & youth are hosted by UW Oshkosh & JJ Keller @ Titan Stadium in Oshkosh.
5. On July 4th The Fox Cities Triathlon Club is hosting The Fox Firecracker 5k run/walk in Kimberly.
Click on the highlighted links for more information.
Chuck fine tunes the Clean & Jerk
2:51 pm cdt
WOD = Front Squats
3RM-3-3-3-3
(gradually increasing weight with each set)
Sal's Kettlebell swing
Monday, June 22, 2009
WOD = 3 rounds for time of:
400 m run
21 kettle bell swings (1.5 pood-m/1-pood-w or 55#
dumbell-m/35#
dumbell w)
12 Handstand push-ups
scaled as necessary!
WOD = A well deserved rest day for 3:1 schedules, others - make up previously missed WOD.
things were a bit blurry after the Wall Ball WOD this week.
Friday, June 19, 2009
WOD = 5 Handstand push ups (modified as necessary)
10 Bench Press (men 135/women 95#/scaled as necessary)
15
Push Press (men 95#/women 65# scaled as necessary)
20 Dips (rings or paralletes)
As Many Rounds As Possible in 20 minutes (AMRAP)
8:44 am cdt
WOD = For time:
50 Wall ball (20#/14# or weight scaled as necessary)
50
pull ups (kipping)
35 Wall Ball
35 pull ups
20 Wall ball
20 pull ups
(get psyched! this is a mental test!! you can do it!!!)
Wednesday, June
17, 2009
WOD = Hang Power Snatch
1-1-1-1-1-1-1-1-1-1
The majority of us are not ready for a 1 RM HPS so, we will focus on the Burgener Warm-up and skill transfer exercises
along with:
Back Squats 5-5-5-5-5
Presses 5-5-5-5-5
Deadlift 5-5-5-5-5
7:45 am cdt
WOD = rest day for 3:1 work/rest schedule, others make up the following missed workout:
100ft. of walking lunges
21 pull-ups
21 sit ups
100 ft. of walking lunges
18 pull ups
18 sit ups
100
ft of walking lunges
15 pull ups
15
sit ups
100 ft. of walking lunges
12 pull ups
12 sit-ups
100 ft. - walking lunges
9 pull ups
9
sit ups
100 ft. walking lunges
6 pull ups
6 sit ups
7:10 am cdt
Wow! What a great weekend spent at the Olympic Lifting Cert with Coach Burgener, an outstanding
team of trainers, and a wonderful group from the CrossFit community!!! What a motivating coach Mr. Burgener is. The
team of trainers he assembled were world class athletes and individuals. Mark & I learned a ton from them all.
Also motvating were the CrossFit athletes attending the cert and their abilities to perform amazing feats of fitness.
WOD: 5k (run or row) or make up a previously missed workout.
Mark, Me & Coach
B.
WOD = rest day for 3:1 workout/rest schedule,
other schedules:
"Helen"
3 rounds for time of:
400 m run
21 1.5 pood Kettlebell swing (scaled as necessary)
12
pull ups
Chad - Welcome to Appleton and CrossFit Appleton! (Chad is visiting from Seattle,WA.
He's been avid CrossFitter for 3 years and is working on an awesome butterfly pull up).
  
Mark @ 115# for HC slugfest Brenda&Karianne situps&dips Chad & "Kelly's"
KBswings
7:38 am cdt
WOD = Complete AMRAP in 20 minutes of:
115 # Hang Clean
15x (scaled and/or modified as necessary)
Ring Dips 12x
Sit ups 21x
Reminder: Saturday classes are cancelled
for this weekend. Mark & I are attending the CrossFit Olympic Lifts Certification @ CrossFit Milwaukee. We will post a WOD that can be done at home (perhaps not quite as motivating but...it will get
done).
Please take a moment to read yesterday's notes about running and check out the video
link from CrossFit Endurance.
7:44 am cdt
WOD = Back Squats 1-1-1-1-1-1-1
(modified
to 5-5-5-5-5 for new members)
Reconsider your running form! I've
spoken with a number of you about changing the way you think about running and the inefficiencies you have developed
to run. We strongly endorse and encourage the POSE® method
of running (and swimming and biking).
You know you are inefficient yet you aren't sure you want
to run on the ball of your foot ("my calves hurt") or do something different. Well anything worth doing
is a little different at first and takes a great deal of effort, patience, and practice. Take your watch off your left
(or right wrist) and put it on the other wrist. Leave it there for a while. Since you need something to do while
your watch is in a different place, take a look at this video from CrossFit Endurance. It is a superior overview of why you need to consider making some changes to your running technique. sometimes
just listening to me or Mark isn't always enough, you need a little more education to go along with our recommendations.
We'll chat more this week before our workouts, especially any that involve running.
By now you've forgotten where your watch was (or did you give up early and put it back on the other wrist?)
Mark
@ 240# 1 RM
(p.s. - Karianne totally rocked the Running "Cindy!")
7:15 am cdt
WOD = "Cindy" or "Mary" AMRAP in 20 minutes of:
Cindy - 5 pull ups Mary - 5 HSPU
10 push ups
10 pistols (alt.legs)
15 squats
15 pull ups
AMRAP - as many rounds as possible
HSPU - Handstand push ups
pistols - one leg
squat
 
Sal & "Cindy." Man those push ups Eric and 1st
"Cindy." Great effort!
are looking strong!
6:55 am cdt
WOD = rest day for 3/1 workout/rest schedules. Other schedules WOD = Sunday's WOD:
5 rounds for time of:
21 Thrusters (75#/55#/scaled as necessary)
21 Double
Unders
sweat angle after
Sunday's WOD
8:53 am cdt
WOD from Main CrossFit.com site is:
"Lynne" - Max reps of Bench Press and pull ups, 5 rounds (not timed)
However,
we don't have enough benches yet to do this with a group so....
CFA WOD:
Box Jump Annie (or Annie
as rx'd with Double Unders)
50-40-30-20-10 for time of: Box Jumps & Sit Ups:
50 Box jumps (20/24")/50
full situps (anchored or AbMat)
40 Box jumps/40 situps
30 BJ/30 SU
20 BJ/20 SU
10 BJ/20 SU
Mark @ 24" box jumps @ CrossFit Dahlonga
WOD = Deadlifts - 1RM x 7
1-1-1-1-1-1-1
1000 meter row for time after the final
set.
8:23 am cdt
WOD = rest day for the 3:1 workout:rest schedules
= make up workout for Wed. for other schedules
(run800/40L-pullups/800m/40
strick pullups/800m/40
kipping pullups
--- scaled and modified as necessary)
Sal & burpees.
The challenge is on.
7:48 am cdt
WOD = For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
(scaled and modified as necessary)
9:22 pm cdt
WOD = overhead squats - 5 RM x 5 sets.
"If you learn
only methods, you'll be tied to your methods, but if you learn principles you can devise your own methods." -
Ralph Waldo Emerson
In my search for motivational quotes this morning
I stumbled across this one. It seemed to me quite appropriate for CrossFit and the Glassman's development of the CrossFit
methodology and defining fitness ("...devising your own methods"). As a Health and Fitness Professional I can attest
to feeling 'tied to methods' for far too many years. Finding CrossFit has allowed me to finally ask, address, and
experiment with the many questions about the traditional 'methods and practices' that placed too many limitations
training general populations that just didn't make sense (i.e., why can't those other than elite athletes train like
elite athletes? ('safety' was usually the response)
Thanks to
CrossFit I have returned to the broad spectrum of principles of Exercise Physiology and Biomechanics that I learned many years
ago (but we were encouraged to only apply certain principles with the general public). Through the encouragment and support
of CrossFit and the application of all principles of Exercise Science I have been able to bring elite fitness to the masses.
Rock on!
5:29 am cdt
Schedule changes for the summer:
There are a few changes to the schedule
that will take effect Monday, June 8th. Mainly the 8:30 am group workout will shift to 9:30 am. Please see
the schedule below as well as the link to our scheduling page.
2:32 pm cdt
WOD = 'Erin'
Five rounds for time of:
40 pound
Dumbbells split clean, 15 reps
21 Pull-ups
Sal on the 'Kelly' run.
Sunday, May 31, 2009
Rest Day (well deserved after 'Kelly'
on Saturday!)
See you bright and early on Monday.
Chyna post 1st 'Kelly' WOD. Way to push through it!
7:43 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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