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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 = 'Helen'
3 rounds for time of:
400 meter run
21 kettlebell swings (1.5 pood-rx'd, scaled as necessary)
12 pull-ups (kipping-rx'd, scaled as necesssary)
Good Luck to Scott as he preps for his PFT/Skills tests for
the Fire Department!
4:48 am cdt
4:50 am cdt
7:51 am cdt
We Did It! Fight Gone Bad IV with CrossFit Milwaukee. Great going everyone!!
Donations are still being taken @ www.fgb4.org
Here are a few photos, more to come as they are posted on Ryan's CFM site.
   
Rowing for Calories
20" box jumps
Push Press
Wall ball throw to 10'
7:33 am cdt
9:37 pm cdt
WOD = for time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean,
2 reps
10 GHD Sit-ups
Thursday, September 24, 2009
WOD = Rest Day or make up previously missed WOD.
4:56 am cdt
Join us in Milwaukee for the Fight Gone Bad Fundraiser! CrossFit Milwaukee, 9 am. Directions available from Ryan's website.
WOD = 5 rounds of max reps for:
Bench Press (Body weight or scaled)
Pull-ups
Back Squat (Body weight or scaled)
Tuesday, September 22, 2009
WOD = Dead lifts 1-1-1-1-1-1-1
Scott works on handstand skills
Monday, September
21, 2009
WOD = Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
8:09 am cdt
WOD = 21-18-15-12-9-6-3 rep rounds for time of:
Handstand Push ups
L-pull ups
(scale/modify as necessary)
Row 1000m or Run
800 m pre & post WOD.
Shelly & Keyra work on L-sits and assisted Pull-ups
12:28 pm cdt
Remember!!! Fight Gone Bad IV, CrossFit Milwaukee. Saturday, Sept. 26, 9 am. (let's get the numbers up on the FGBIV donations!)
WOD = 5 rounds for time
of:
30 Glute Ham sit-ups
25 Glute Ham Back extensions
(scaled
with reduced rounds and reps as necessary)
5:54 am cdt
Remember the Fight Gone Bad IV Fundraiser!! September 26th.
We will be heading down to CrossFit Milwaukee & join forces with them for this fundraiser. Workout begins @ 9am. To register, to donate or
both, go to www.fgb4.org.
The donations collected for FGB4 benefit the Wounded Warrior Project and Athletes for a Cure/Prostate CancerFoundation.
WOD = 'Daniel'
For time
complete the following:
50 pull ups (scaled
to 35/25/or15)
400 m run (scaled to 200m)
95# Thrusters (scaled to 75/65/45/....as needed) x 21 reps
800 m run (scaled to 400 m)
95# thrusters (scaled) x 21
400 m (200m)
50 pull ups (scaled)
Jenette scales the pull-up
Tuesday, September 16, 2009
WOD = Rest day for 3:1 schedules.
Otherwise make up a previously missed WOD (Diane, Front Squats, Barbara, etc.)
Theresa battles through the 5th round of
Barbara.
11:37 am cdt
Tuesday, September 15, 2009
WOD = Front Squats 3-3-3-3-3
WOD = Annie
50-40-30-20-10
rep rounds for time of:
double unders
sit ups
Chyna works on the double-unders. Just tuck those arms in a bit.
3:40 pm cdt
WOD = Rest day for 3:1 workout/rest schedule; other schedules we'll make up a missed workout.
Great job everyone with Barbara yesterday! Its a tough one & we are tough. 
Teresa fights through the situps while Shelly starts her 3 minute rest.
9:29 am cdt
First and foremost today, please remember those lost on 9-11-01 as well as their families and friends.
Here is a wonderful photo I found on CrossFit Endurance's web-site this morning.
The newly commissioned USS New York.
Now for
the WOD...Look out boys & girls - it' Barbara!
WOD = "Barbara" 5 rounds, each for time
of:
20 pullups
30 push ups
40 sit ups
50 Squats
rest exactly 3 minutes between each round.
Thursday, September 10,
2009
WOD = Push Jerk 3-3-3-3-3
Erik's DeadLift & CrossFit Total
8:02 am cdt
WOD = 4 rounds for time of:
100 ft of weighted walking lunges (as rx'd=#30 dumbells in each hand)
30
Box Jumps (as rx'd =24")
20 weighted pull-ups (as
rx'd = 30#)
Scaled as necessary!!
7:56 am cdt
WOD = Rest day for 3:1 work/rest schedules, otherwise make up a
previously
missed workout.
Monday, September 7, 2009
WOD = CrossFit Total
1 rep max efforts
for the following exercises:
Back Squat
Press
DeadLift
Perfom a few exercise specific
warm-up sets, then 3
attempts to establish a one rep
max for each exercise.
6:40 am cdt
We are closed but the WOD from the CrossFit main page is an excellent workout to get done at home:
WOD = 6 rounds for time of:
Run 400m
25 Burpees (touch a mark 1 foot above reach)
(scale burpees as necessary)
Saturday,
Sept. 5, 2009
WOD = Clean & Jerk 1-1-1-1-1-1-1
Alternate WOD - Run 800/50 Back Extensions/50 Sit-ups
  
Sal during Saturday's WOD Erick during Saturday's WOD
Brian with Friday's Cleans
8:10 am cdt
WOD = rest day for 3:1 work:rest schedules
other
schedules = squat clean 3-3-3-3-3 or make
up a previously missed WOD
Upcoming events: Olympic Lifting seminar at
CrossFit Madtown (Hitters Sports Complex).
Saturday,
September 12 from 9:00am-5:00pm Contact Skipp Benzing 608.833.4488 or skipp@hittersports.com or register on line through the Hitters Sports website (their homepage directs you to 'more information' and registration for the event).
Fight Gone Bad Fundraiser, Saturday September 26th, CrossFit Milwaukee. More information to follow!
Thursday, Sept. 3,
2009
WOD = run a 5k for time
8:05 am cdt
We're Back!! Remember that our 9:30 am class is shifting back to 8:30 am. School is back in
session so we can get going earlier.
WOD = "Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
7:37 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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