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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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Hey Gang! We are headed home tomorrow and will be back in the gym on Wed
morning @ 5:30 am. Hope to see you there. Also, our 9:30 class is shifting back to 8:30 am. Just in case
someone forgets, I'll be prepared for both.
We've been keeping busy 'round GA at affiliates
in Sandy Springs and in Dahlonega as well as at a few of the local high school tracks. Our mugs can be found on the
Sandy Spring CrossFit Blog spot as well as on the photo link (Flicker) for CrossFit Dahlonega (try not to laugh too hard).
I love the CrossFit
community and how welcoming everyone always is. Thanks Nate, Paul & Chase (trainers) and clientele of
Sandy Springs CrossFit and Blake (trainer) and the 7:30 am gang @ CrossFit Dahlonega. We've had a great week training with you!
 Sister in law Pam accompanied me
to CFSS for her first intro CF WOD. Awesome!!  Although a day behind, I did the 'Date with 95' WOD (Thrusters x5, HPCx7, SDHP
x 10) @ CFSS.  Here we are @ CrossFit Dahlonega doing more Thrusters, Pullups and Burpees. I'm barely visible on the right doing the pullups.
4:46 pm cdt
WOD = 400 meters of walking lunges for time.
(exceptional form each lunge!! knee 'kisses'
the ground w/ each lunge, front foot heel solidly down, chest upright, arms not touching the body.)
We spent the
morning with Blake and the 7:30 am gang @ CrossFit Dahlonega. Did a nice killer WOD = 7 rounds for time of: 7 Thrusters (75/55), 7 pull-ups, 7 Burpees.
 Thanks for the motivation gang!!!
Thursday, August 27, 2009
WOD = Rest day
for 3:1 work:rest schedule. Other schedules get in body weight workout!
5 rounds for time of:
Run 400m 25 squats 25 push-ups
Spent the morning with Nate and Paul at
CrossFit Sandy Springs. Great guys!! I brought my sister in-law along to get a sample of CF. She did great with thier intro
WOD 'Cherry' = run 200m, 5 body pulls, 10 push-ups, 15 squats. GREAT going Pam!!
Wednesday,
August 26, 2009
WOD = 'Nate'
AMRAP in 20 minutes of:
2 Muscle
Ups (modified with 6 pullups & 6 dips)
4 Handstand Push-ups (scaled as necessary)
8 Kettlebell Swings 2 pood (scaled as necessary!)
We are headed out of town for a quick trip to Georgia.
We'll see you back in the gym on Wednesday, September 2. Keep up with body weight workouts 'til we get back!!!
10:53 am cdt
WOD = 20 minutes, As Many Rounds As Possible (AMRAP)
95#men/65#women/otherwise scaled as necessary:
Thrusters
x 5
Hang Power Cleans x 7
Sumo Deadlift High Pull x 10
  Chyna practices the Double unders Courtney, China & Shelly doing
a variety of bring those arms in closer) the
'Cindy' WOD - straight up, running and rowing.
Great job!!
8:32 am cdt
   
Evan and the Alternate WOD on Saturday: DLx15 > HPCx1 > FSqx9 > PPx6
WOD
= 'Cindy'
AMRAP in 20 minutes of:
5 Pull ups
10
Push ups
15 Squats
WOD = Hang Power Clean 1-1-1-1-1-1-1
Alternate workout:
Five rounds for time:
95# DeadLift 15 reps
95# Hang Power Clean 12 reps
95# Front Squat 9 reps
95# Push Press 6 reps
8:30 am cdt
 Mark & Brian get the pullups done this am @ 5:30.
WOD =
For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12
Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
WOD = 150 Wall Ball throws for time
(men
= 20#/10 ft; women = 14#/8-10ft)
 
Jeromy during 'Helen' as rx'd Evan's kips during 'Helen' as rx'd
7:03 am cdt
WOD = rest day (3:1 work/rest schedule) and skills work for others.
Skills work = Snatch
7:47 am cdt
WOD = Push Press 1-1-1-1-1-1-1
Unbelievable! Summer is beginning to
wind down & school resumes shortly. Our 9:30 am group workout will move to the 8:30 time frame once again beginning
Wednesday, September 2nd.
Also, we will be taking another short vacation from Wed., August 26 through Tuesday Sept.
1st. We will be hosting the 5:30 am and 9:30 am groups on Wednesday, 8/26. We will be heading to Atlanta for a long
weekend and look forward to catching up with CrossFit affiliates we've worked with before: CrossFit Dahlonega, CrossFit North Fulton, and CrossFit Sandy Springs.
6:25 am cdt
WOD = 2 minutes of Double Unders
2
minutes of Sit ups
1.5 minutes of Double Unders
1.5
minutes of Sit ups
1 minute of Double Unders
1 minute of Sit ups
30 seconds of Double Unders
30
seconds of Sit ups
count and record all reps
Skills work = Muscle up
4:26 pm cdt
WOD = a well deserved rest day for 3:1 work/rest sched. Otherwise we'll make up
a missed workout.
7:42 am cdt
WOD= Front Squats 1-1-1-1-1-1-1Thursday,
August 13, 2009
WOD = With a continuously running clock do one pull-up the first minute, two pull-ups
the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute
as needed. Scale & develop strength by establishing shorter sets. Complete 2-3 sets.
WOD = 'Linda' (aka 'the three bars of death')
For time, 10-9-8-7-...1 rep rounds of:
DeadLift @ 1.5 x Body weight (scale as necessary!!)
Bench
Press @ Body weight (scale!!)
Clean @ 3/4 Body weight (scale!)
(We can/will also scale the number of reps!)
7:47 am cdt
8:03 am cdt
Saturday, August 8, 2009
WOD = Deadlifts
5RM x 5 sets
(steadily increase the amount of weight with
each set
v. a straight across set
of the same amount of weight)
 
The starting and ending positions for the DeadLift.
Friday,
August 7, 2009
WOD = rest day and/or skills day or make up a previously missed workout.
WOD = CrossFit.com: Three rounds for time of:
21
L-Pull-ups
15 ft. L-rope climb, 3 ascents
(w/o
rope substitute towel pullups, 15per rope climb)
Since we don't have a rope we also substitued the following
workout (from CrossFit Football):
7
rounds for time of:
3 Push Jerks
6
Pull ups
9 Clapping push-ups (155/110#)
8:30 am cdt
WOD = 3 rounds for time of:
Row 500m
21 burpees
Run 400m
(scaled as necessary)
8:26 am cdt
WOD = "Fight Gone Bad"
3 rounds of the following:
Wall-ball, 20# men/14# women, 10 ft target (count reps)
Sumo
deadlift high-pull, 75#men/55#women (count reps)
Box Jump, 20" box (count reps)
Push-press, 75#men/55#women (count reps)
Row (count calories expended)
In
this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is
a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes
must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie
is one point.
Add your points for FGB total.
Sal & Brian & FGB at 5:30 am
4:32 pm cdt
 A 1990's Nike Poster. It summarizes good principles quite well. "Eat right, Get lots of Sleep. Drink
Plenty of Fluids. Go Like Hell." WOD = Rest Day, Skills Day or make up a previously missed
WOD.
Congrats to Brian on a great PFT this past Friday!
Good Luck
to Chyna as she heads off to Canada for The Henley - 5 days of rowing events. "POWER 20!"
8:21 am cdt
I've just updated the About Us & CrossFit pages. Updated certifications and added a few new photos.
Technically we are closed today but we'll
get in the WOD.
WOD = 21-15-9 rep rounds for time of:
Handstand Pushups (modify as necessary!)
Ring Dips (sub dips
in anyway shape or form)
Push ups
7:42 am cdt
Good Luck Chyna @ Canadian Henley!!! Go for it!
WOD = Back
Squats 1-1-1-1-1-1-1
Erik during his rowing 'Nicole'
2:40 pm 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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