WOD = 'Nicole"

AMRAP in 20 minutes of:   400 m run/500m row
                                     max effort pull-ups

Go For it Brian! Best of luck to you today on your PFT.

    

Thanks to Pat & Joe for thier hospitality while on vacation.  Your gym accomdations were terrific! 


                  

WOD = Rest Day (3:1 sched.) or Make up previously missed workout.

Good Luck Brian on your Marine PFT!  You are ready, you are strong, you will do great!  We are behind you all the way (yelling and screaming too.).

WOD = for time:

Run a 10k or make up last weeks "Filthy 50"

50 box jumps
50 jumping pullups
50 kettlebell swings
50 walking lunges
50 knees to elbow
50 push press (45#)
50 back extensions
50 wall ball shots (20/14#, 10/8')
50 burpees
50 double unders

WOD = 'DT'

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

scaled to: 95-115# or lower as necessary

WOD = 'Cindy' or 'Mary'

for 20 minutes, complete as many rounds as possible (AMRAP) of:

'Cindy' = 5 pull ups                       'Mary' = 5 HSPU
             10 push ups                               10 pistols (5r/5l)
             15 squats                                  15 pull ups

Here is an excellent article by Gary Taubes & The New York Times, regarding the importance of getting sugar and starches out of your diet as well as adding fat back in to the diet. During this last week I was constantly reminded of the false impressions of 'healthy' eating that have been portrayed to the masses. Our society's fear of fat, obsession with bread, pasta, and potatoes, and the lack of a variety of vegetables, fresh fruit & nuts astounds me. I found myself returning to the literature that proves eating a Zone or Atkins style nutritional regimine is far more impactful on overall health and function than anything else out there.  These are proven and insightful programs but since they are outside the norm they are overlooked and put down by the mainstream - primarily due to lack of understanding and unwillingness to change.  What is A. Einstein's definition of insanity?  "Continuing to do the same thing over and over again and expecting different results."  I encourage you to take a look at this article and over the next few days I will post links to additional articles that support doing something vastly different and actually seeing different and profound results.

We are back and ready to Rock and Roll tomorrow morning at 5:30 am! 

    
The 5:30 am crowd @ CrossFit Myrtle Beach doing the Heavy Thruster WOD (1RMx7).  Thanks to the strong encouragement of the guy in the blue shirt (visiting from CrossFit Austin), Theresa really pushed to get 110# up, but 'missed it by that much."

    
We also made frequent trips to North Myrtle Beach's McLean Park to get in a WOD.  here is Mark post 'Murph.'  If ever in the area it's got a great running path, pull up bars, and large shade trees (easily adaptable for wall ball throws & HSPU and makes the 90 degrees at 8 am tolerabe).  We also had opportunities to 'rock climb' a little. 

We will be on vacation from July 17-July 26.  Below are the workouts for each day.  These are primarily bodyweight workouts and can be done anywhere it works for you. Pull-ups may be a problem, get to a playground if possible. Otherwise I'm keeping them out of the WOD but I do want you to find the means to work on them during the week.   If you have the means to do the CF mainsite WOD please do.    Get motivated, stay on task, no regression this week!



Friday, July 17, 2009

WOD = "Griff"
            
            For time: run 800 m (1/2 mile)
                          run 400 m backward (1/4 mile)
                          run 800 m
                          run 400 m backward

           (standard warmup of 1-2 minutes of jump rope plus 2-3
            rounds of 15 each: squats, push-ups, sit-ups/abs 
            variations, pull-ups, back extension/superman, dips)

Saturday, July 18, 2009

WOD = rest day for 3:1 work:rest schedules, otherwise make up a
           previously missed workout.
           
Get a broomstick/or PVC (!) and practice the Burgener Warm-ups.

Sunday, July 19, 2009

WOD =  150 burpees for time

           (standard warm-up as listed above {Friday, July 17} -  
            omit the pushups)

Monday, July 20, 2009

WOD = "Annie"

           For time:  50-40-30-20-10 rep rounds of:
                          
                          Double unders
                          Sit-ups
                         
                          If you cannot perform double unders,
                          substitute tuck jumps (really tuck the jump)
                    
                          (standard warmup + 2-3 rounds of 15 each:
                           squats, push-ups, sit-ups/abs variations, pull-
                           ups, back extension/superman, dips)


Tuesday, July 21, 2009

WOD = 5 rounds of:
     
           50 walking lunges
           15 Handstand push-ups (modified with knee or feet
               support as necessary.  Work through the greatest
               Range Of Motion possible)

           (standard warm-up as listed above, omit the pushups &
            dips)


Wednesday, July 22, 2009

WOD = Rest day for 3:1 work:rest schedules, otherwise make up 
           a missed workout.

Get a broomstick/or PVC (!) and practice the Burgener Warm-ups.


Thursday, July 23, 2009

WOD = for time:
 
           Run a 5k

           (standard warmup + 2-3 rounds of 15 each: squats, push-            ups, sit-ups/abs variations, pull-ups, back 
            extension/superman, dips)


Friday, July 24, 2009

WOD = for time:

           Run 100 m
           25 burpees
           Run 200 m
           50 pushups
           Run 300 m
           75 walking lunges
           Run 400 m
           100 squats
           Run 300 m
           75 walking lunges
           Run 200 m
           50 pushups
           Run 100 m
           25 burpees

           (Solidly warm up with about 2 minutes of jump rope,    
            squat stretches, chest/shoulder stretches, pull-ups,
            situps & back extensions)


Saturday, July 25, 2009

Happy Birthday Mark!  

WOD = for time:
    
           100 sit ups (full range of motion, feet can be anchored)
           100 knees to elbows (this will work on the floor/ground)
           100 leg levers/leg lifts (Proper form is crucial!!)

           (standard warm up, omit the abdominal variations)
         

See you Monday!!

WOD = Hang Power Cleans 1-1-1-1-1-1-1  (1RepMax)

           scaled to 5-5-5-5-5 (5Rep Max) we need form and  
           technique work first and foremost)

          video provided by www.CrossFit.com and Coach Mike 
          Burgener (www.Mikesgym.org)

Reminder: We will be on Vacation starting tomorrow morning (Friday, July 17 and will return for group sessions Monday, July 27)
I will post a workout for each day.  Follow your regular workout schedules!  I am concerned about getting in those pull-ups.  Find a playground and get them in!!  Dips...find solid support structures (like two chairs - no wheels!!) and dip.  Maybe they are a bit easier than w/ the rings so do a few extra.  Otherwise...everything else is engrained in your mind&body and will work anywhere. Be ready for anything from 100+ burpees to potentially a 10k run.  Have fun and I expect we will ot have lost any ground upon our return. 

 Reminder - We will be on vacation from Friday, July 17th through Saturday July 25th. We willl be posting a body weight workout for each of those days. Follow your normal workout/rest rotations.

WOD = "Nancy"

            5 rounds for time of:
            400 meter run
            95#m/65#w Overhead squat, 15 reps

         
                  Sal & Brian @ 5:30 am - 'Nancy'

Tuesday, July 14, 2009

HAPPY BIRTHDAY MICHAEL!

WOD = rest day for 3:1 schedules,
           make up previously missed WOD & skills day (Snatch)

          
             Eric visits and works on heavy thrusters.

WOD = Thrusters 1-1-1-1-1-1-1 scaled to 
                         3-3-3-3-3

Congrats to the winners of the 2009 CrossFit Games in Aromas,CA.
Men - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey and for the Women - 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler.
          

I am amazed that these folks did 8 days worth of our workouts (ramped up quite a bit too) in 2 days.  I'm toast after one workout on most days; I can't imagine 3-5 of them back to back. 

Dan and Katie Kramli from CrossFit Bucks are in the house!  Welcome to Appleton & CrossFit Appleton. 

Also in the house is Eric Destramp from Grafton, WI.  

Awesome effort in the WOD today everyone (Sal, Mark & Theresa too)!!  Now we know a bit of what the Affiliate Cup Challenge #1 was like. Anyone interested in going to the 2010 Affiliate Games?  (I'm serious.)

WOD =  Affiliate Cup Workout from 2009 Games:

            30 Wall ball (20/14#/scaled)
            300 m row
            30 box jumps (24"/scaled)
            30 KB swings (1.5 pood/1 p./scaled)
            30 DB PushPress (40/25#/scaled)
            30 DeadLift (225/135/scaled)

Congrats to all affiliates competing @ the 2009 CrossFit Games!  Congrats to Northwest CrossFit, of Bellvue, WA on thier current 1st place status.  Good Luck all on Sunday!

WOD = Rest day for the 3:1 workout/rest schedules
           others make up previously missed WOD & skills day

The 2009 CrossFit Games begin today with the Affiliate competition, tomorrow begins the individual competition.   We wish all competitors Godspeed.  The level of skill and athleticism to qualify for these events is astounding. A level we @ CFAppleton continually strive toward.  GOOD LUCK to all!





Thursday, July 9, 2009


WOD = 4 rounds for time of:
 
           400 m run (500 meter row)
           50 squats

           (scaled as necessary)

WOD = 'Nate'

            For 20 minutes, complete AMRAP of:

            2 muscle ups (scaled as necessary)
            4 HSPU   (scaled as needed)
            8 Kettle bell swings (m-2 pood/w-1/5pood)


Reminders: 

     1.  2009 CrossFit Games begin Friday.  For a glimpse at the athletes, their accomplishments, and what is in store during the games, check out the official website for the games. 

     2. We will not be holding group workouts the from July 17th though July 25th.  We apologize for the inconvenience but... vacations are a necessity.

         
       Sal and Brian give it their best on the 07/07/09 WOD

WOD = 21-18-15-12-9-6-3 rep rounds of:
           Front Squat (m-185#/w-135#; scaled as necessary!)
           GHD sit ups

Since we don't have a GHD (glute/hamstring developer) we will substitute an equal number of each of:

          Ab Mat Sit ups and Leg lifts (options to scale as well!)


The 2009 CrossFit Games begin on Friday, July 10th.  The workouts for Saturday's competition will be posted Friday morning.  In honor of the games, our WOD on Saturday morning will be one of the workouts the athletes at the games will be performing.  We will see if we can do them justice.  If nothing else, we'll get a taste of what they are doing.  Keep in mind we will only do one of the 5 events they will be competing in that day. 

Other important news:  We'll be closed from July 17th through July 25th.  I know, its a week plus two workout days.  But, hang in there with us.  We will post an alternate WOD that you can (and should) get done at home. If there are motivational problems you will be able to contact us.    We'll get you through it.   
 

WOD = Rest day or
           make up a previously missed workout or focus on skills 
           development (Burgener Warmup & OLY lifting Skills
           Transfer exercises, Handstands, kipping swing, etc, etc, 
           etc.)

ONLY 4 Days until 2009 CrossFit Games begin!!

Next weekend --- The Games Begin!!!  Good Luck Competitors! 

Think you are fit?  Keep up with CrossFit athletes and the competition of the 2009 CrossFit Games via the webpage and find out otherwise.  It would be awesome to be there in person but, if you can't be there...you can still keep up with the action.

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

          

WOD = 'Badger'
           
            Complete three rounds for time of:
             95 pound Squat clean, 30 reps
             30 Pull-ups
             Run 800 meters

            (weight scaled as necessary, pull-ups scaled to assisted as necessary
              run distance scaled as necessary)

Congrats to our niece Erica as she enters the Naval Academy!!!  Here she during Induction Day. This was her last glance at her dad on her way into Banroft Hall.  She spent the last 3 weeks prepping for becoming a 'Plebe' at Sandy Springs CrossFit in Atlanta.  We are extremely proud of Erica. Thanks to Nate and the gang at Sandy Springs CrossFit for getting her started and helping her "love" CrossFit! 

         

WOD = 'Randy'

                 75 pound Power Snatch, 75 reps for time
           (women's weight = 50#, scale as necessary) 


              
                  Erik's Back Squat is looking good @ 185# (5RM)


Thursday, July 2, 2009

Rest day or make up missed WOD and/or Skills Day

WOD = Run 10k

           Scaled as necessary!