WOD = 5 rounds for time of:

           10 meter Farmers' Walk (heavy 45-60#each hand)*
           Back Squats x 7 (Body Weight)*
           Pull ups x 10
           Box Jumps (high-24-30")*

*all scaled as necessary. goals are to test weight and height limits while continuing to push the pace.

You guys were AWESOME!
1.2.3.
1. Jocelyn & Dan from Texas.  2. Jocelyn finishes burpee box jumps, Melissa does juming lunges, Dan is front squatting with DB, & Brian is barely visible doing Mountain climbers.  3. Sarah has a nice KBS, Keyra & Stephanie get ready to Wall Ball Throw, Jason works his way back to the beginning, Courtney works on the low-pullups & Shelly works on air squats.


WOD = The 12 Days of Christmas. 

Following the same pattern as the song, start with #1, then add #2 & repeat #1; then go to #3 & work back down #2 & #1...adding a day then working backwards to #1)

1. 150 singles w/ jump rope or 60 mountain climbers (30r/30l) 
2. burpees to box jump
3. jumping lunges (3l/3r)
4. Kettle bell swings
5. air squats (quick!)
6. knees to elbows
7. ring dips
8. squats
9. sit-ups
10. pull-ups (ring or kips)
11. push-ups (chest to floor)
12. wall ball throws (14#/20#)

Happy Holidays!!

Merry Christmas! 



Thursday, December 24, 2009

WOD - Deadlifts

          1 RM + 10 RM + 1 RM + 20 RM + 1 RM + 30 RM

          (we track total load; add all six barbell loads)

WOD - 5 rounds for time of:
  
             Heavy Thrusters - 15 reps (135#-m/90#-w/scaled as necessary)
             Row 500 meters

             (making up Sunday's missed WOD)

            

Happy Holidays everyone!!
Thank you to all our CrossFit Appleton clients this year.  Its been an awesome journey  and we really look forward to 2010! 

We welcome visitors from out of town!  Just drop us a quick note/email or phone call & let us know. We love to meet other CrossFitters from around the country & around the world.   

We are hosting our group workouts over the holidays with just a few exceptions.  Here is our line up:

Thursday 12/24 - 5:30 am & 8:30 am (no evening group)
Friday 12/25 - Merry Christmas!! (we will be closed)
Saturday 12/26 - 7 am & 10 am
Monday 12/28 - 5:30 am, 8:30 am, 5:30 pm
Tuesday 12/29 - 5:30 am, 8:30 am, 6:30 pm
Wednesday 12/30 - 5:30 am, 8:30 am, 5:30 pm
Thursday 12/31 - 5:30 am, 8:30 am (no evening group)
Friday 1/01/10 - 8:30 am & 10 am!!!
Saturday 1/02/10 - 7 am & 10 am

1. 2. 3.
1. Shelly aims for a high five finishing the last round of heavy thrusters and rowing (Ann in background still thrusting,  2. Therese from CrossFit RX in Atlanta doing HSPU during "Diane," Brian and Sara doing rowing & heavy thrusters.  Awesome gang!!


Tuesday, December 22, 2009

WOD - "Diane"

           21-15-9 rep rounds of:

           Deadlift (225-m/185-155-w/scaled as necessary)
           Handstand push ups (scaled as necessary)


Reminder of Holiday Schedule

HOLIDAY SCHEDULE - During the final two weeks of December, group sessions will run as usual with the following exceptions:

December 24th - no evening groups (5:30 am & 8:30 am will meet)
December 25th - no group sessions
January 1st - 8:30 am session & special 10 am session

WOD for 12/21/09:

3 rounds for time of:

3 rope climb ascents (subbed with 15 alternating 1 arm pull ups for each ascent)
21 ring dips
50 air squats (quick!)

Reminder of Holiday Schedule

HOLIDAY SCHEDULE - During the final two weeks of December, group sessions will run as usual with the following exceptions:

December 24th - no evening groups (5:30 am & 8:30 am will meet)
December 25th - no group sessions
January 1st - 8:30 am session & special 10 am session


More from our Saturday WOD burpees, pullups and wall ball shots.

Reminder of Holiday Schedule

HOLIDAY SCHEDULE - During the final two weeks of December, group sessions will run as usual with the following exceptions:

December 24th - no evening groups (5:30 am & 8:30 am meet)
December 25th - no group sessions
January 1st - 8:30 am session & special 10 am session

   

Our variety of Pull-up options significantly challege everyone.  Kirsten kips, Ann pulls on the low rings, & Charles does the jumping version.   At 10 am Jason & Melissa give CrossFit a go for the first time (and were awesome!). Jason in back performing burpees, Melissa at the wallball throw, while Tom learns the love/hate relationship with jumping lunges.

WOD - 12/19/09

20 minutes, AMRAP of:
 
5 burpees
10 pull ups
15 wall ball (20#-10ft./14#-8ft.+)

Welcome out of towners Kirsten and Charles from Houghton, MI.

  
Pics from our 'killer!!' WOD on Tuesday.  I am always amazed how we dig deep, connect with the athlete within, refuse to give up, and complete the hardest of tasks.  Awesome gang!!!

Friday, December 18, 2009


WOD - 12/18/09

Squat Cleans 1-1-1-1-1-1-1
                   (scaled to 3-3-3-3-3)

WOD for Thursday, December 17,2009:

21-18-15-12-9-6-3 rep rounds of each of the following:

Pull-ups
Handstand push ups

WOD  for Wednesday, December 16, 2009:
 
          Front Squats 3-3-3-3-3

Reminder of Holiday Schedule

HOLIDAY SCHEDULE - During the final two weeks of December, group sessions will run as usual with the following exceptions:

December 24th - no evening groups (5:30 am & 8:30 am meet)
December 25th - no group sessions
January 1st - 8:30 am session & special 10 am session


Tuesday, December 15, 2009

WOD = Rest Day or make up a missed workout.

 

Reminder of Holiday Schedule

HOLIDAY SCHEDULE - During the final two weeks of December, group sessions will run as usual with the following exceptions:

December 24th - no evening groups (5:30 am & 8:30 am meet)
December 25th - no group sessions
January 1st - 8:30 am session & special 10 am session


WOD = 50-40-30-20-10- rep rounds of: (scaled reps as needed)

           Overhead walking lunges (25/15/scaled as needed)
           Push ups
           Box Jumps  (24"/20"/scaled as needed)
           Push press (75/55/scaled as needed)
           Sit ups
           (workout courtesy of CrossFit Central)

What a lovely day (NOT!).  Missed a lot of you guys today due to weather delaying everything and making driving hazardous.  Drive safely and hope to see you all tomorrow!!!

          

The official CrossFit Holiday Cards are on sale along with loads of additional CrossFit apparel & accessories.  Check it out at www.store.crossfit.com

CrossFit Madtown hosts:
2010 Upper MidWest CrossFit MadTown Challenge
       
February 20-21, At Hitter's Sportsplex in Middleton, WI.  Do you have what it takes?  If so, let's hone it in.  If not, let's get going on it!
 

Saturday, December 12, 2009

WOD =  Presses 3 sets of 3RM

            5 rounds for time of:
   
            100 ft. weighted walking lunges
            30 Box Jumps (24"/20"/scaled as necessary)

   
Scott & the pull-ups, "Yeah burpees!" & Kathy figuring out the kip.
           
                   

Friday, December 11, 2009

WOD = Every 1 minute on the minute perform:
           
           5 pull ups
           5 burpees
           air squats to complete the minute
           workout is completed upon completion of 200 squats
           (scaled with adjustment of time. i.e., 2 minutes)


Thursday, December 10, 2009

WOD = 5k for time (!)

Since it is considerably cold (3°F) and the roads are still snow and ice covered (forget the sidewalks) will will partition this on the C2 as follows:

5 rounds: Row 1000 m (for time!) followed with 30 Ab Mat sit-ups
              Rest 2 min before beginning next 1K.

    
Mark consistently gets the chest to bar on the pull-ups.

The weather outside is truly 'frightful.'  Blizzard 'Allison' shuts down most everything in Northeast Wisconsin.  Wow!  Blizzard warning in effect until midnight tonight. We'll see how it all transpires. 

Group workouts are cancelled for today - stay safe and warm.

WOD - 5k run

hmmm, this one is pretty much out for the day.  Got a C2 at home? Give this 5k a go; either straight through or 5x1k hard efforts with 2min. rest between efforts.  Another @ home option is:

               4 rounds for time of:

               30 walking lunges
               25 push ups
               25 squats
               50 sit ups (full)

Get your workout done in the warmth and comfort of home & we'll see you tomorrow.  

    
Al performs the knees to elbows in yesterday's WOD and wow'ed us all with his first attempt at handstand push-ups by going into a handstand - walking on his hands to toward the wall - then pressing out 3 head to floor HSPU.  Awesome!  oh yeah - here's the snow this morning (5am). 

Mark - we love the new pull-up cage!!!

WOD - For time: 
          Run 800 meters
          30 Hip/Back Extensions
          30 GHD Sit-ups
          30 Hip Extensions
          30 Knees to Elbows
          30 Back Extensions
          30 AbMat Sit-ups

Congrats to Brian on acceptance into the Marine Officer Training Program!!!



Monday, December 7, 2009

WOD - Split Jerks 1-1-1-1-1-1-1

The pull up cage is up and finished!!  Rock and Roll!! 

 
Michael (future CrossFitter) helps Mark put it togehter.  It's up!!

Today's WOD is dedicated to the 4 Lumberjack CrossFit members that were killed and the 11 other Lumberjack CrossFit members that were wounded in the Fort Hood shootings in November.  For more information and opportunites to assist and support the soldiers families, please visit http://www.cflumberjack.org/ 

The following post from the BrandX Martial Arts forum eloquently says it all:

From an enlisted Cross-fitter: To those injured or hurt in anyway, my prayers go out to you and your families.  May your dedication never be questioned as you stood in the front lines, in a place considered to be safe you showed honor and courage before us all.  To those left behind by the four who payed the ultimate sacrifice in protection of our people and freedoms.  May your proud hearts never waiver as you remember your loved ones for years to come.  Thank you all for your service and dedication as it has proven to be bright and shining like the north star.

Any struggles or gains I made today seem to pale in comparison, so, I’m leaving my post at that.  A big thank you goes out to all of you who are serving our country right now.

                                             - PO3 Joel A. Libertini, Misawa, Japan

"The Lumberjack 20"

20 Deadlifts (275#m/185w/scaled as necessary)
Run 400m (or 500m row/scaled to 200 m run/250 m row)
20 KB swings (2pood-m/1.5p-w/scaled as necessary)
Run 400m
20 Overhead Squats (115lbs/75-w)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”/20/16/...)
Run 400m
20 DB Squat Cleans (45lbs each-m/30#w)
Run 400m

WOD - for time:
 
          Row 1000 m  - then -
          21-15-9 rep rounds of:
          GHD sit-ups
          Back Extensions

HOLIDAY SCHEDULE - During the final two weeks of December, group sessions will run as usual with the following exceptions:

December 24th - no evening groups (5:30 am & 8:30 am meet)
December 25th - no group sessions
January 1st - 8:30 am session & special 10 am session

WOD = Three rounds for time of:

           Run 800m
           Power Cleans x 21 reps (155m/105-115w/scaled as necessary!)

    
Tom nails a 32" box jump with room to spare! N-I-Z-E...NIZE!!

Great job this morning on the Power Cleans, especially Amy - her first time using the bar!

WOD = 21-15-9 rep rounds of:
 
           Right arm only Thrusters (60#-m/40#-w/scaled as necessary)
           Left arm only thrusters (same weight scale)
           Right arm only pull-ups (yes, that's a single arm pullup
 and supposedly weighted w/ the same weight used for the thrusters.  Yowza!)
           Left arm only pull-ups (same as for the right arm)
 
Oooo!  This should be a blast.  There are a number of us incapable of a single arm pull-up, but...we always find a suitable substitution/modification. Not to worry 'bout this.  As you can see we did alright & were sufficiently challenged.

     
Teresa and Ann scale the one arm pull ups.  Yeah, it looks like a huge cheat, but, with as little assist from the legs it worked quite well for us this morning.  Next Amy and Tammy warm up with a 500 m row.  Tammy's stroke is looking GREAT!  Nice improvements lady! I can't wait until May when the boats are back on the water and you are in one. 

WOD =  rest day for 3:1 work:rest cycle; make up a previously missed workout for all others.

Our Indoor Pull-Up cage is almost ready to go.  Just a little construction on our part but it should be ready SOON! Will we miss frozen fingers as we grab the bar @ 5:30 am?  Definitly not! 

            
All the pieces and parts of the pull up cage delivered and almost ready to assemble. Thanks Hietpas Welding of Appleton, WI for working with us on this.