Saturday, January 30, 2010

WOD - Tabata This:

         8 consecutive rounds for each exercise, 20 seconds 
         work:10 seconds rest.  No additional rest when moving 
         from one exercise to the next. 

         Pullups - Push ups - Sit ups - Squats

 
Jenette conquers 112# in the Back Squat.  Theresa @ 175#.

WOD - 5-5-5 of weighted/strict pull-ups then,

               5 rounds for time of:
               
          Overhead walking lunges (25/10) 30'
          15 heavy kettle bell swings
          Overhead walking lunges (25/10) 30'
          15 Knees to elbows

   
Jason & Teresa during the strength WOD yesterday.  Jason reached an impressive 175x5.



Wednesday, January 27, 2010

WOD - 5-5-5 of:

          Clean
          Bench Press
          Overhead Squat

  
Brian, Bob & Joe from CrossFit Fairfax (VA) joined us for the 5:30 am WOD.  They loved the ZERO degrees we enjoy in WI as well as the rowing & thuster WOD.

 


WOD - 5 rounds for time of:

          Row 500 meters
          Heavy Thrusters x7 (135-m/95-w/scaled as necessary)

         Reps and rounds scaled as necessary

 
Teresa, Tara, Shelly, Scott & Jason start the DL in yesterday's WOD. Then Jason & Scott drive through the 150 pullups yesterday. Great drive to finish it!  It was too quiet with Melissa gone -- hope the semester @ Point treats you well.

WOD - 5 rounds for time of:

          Deadlifts (m-225, w-155)
          15-12-9-6-3 reps per round
 
          Pull-ups
          50-40-30-20-10

          (reps and weight scaled as necessary)

 
Dustin from Bowling Green CrossFit Oldschool (KY), visits this morning & completes the WOD as rx'd.  Nice job!!

WOD - Finally!  Getting outside...

               Run or row 400/500
               50 squats

               25 push ups

               Run/row 400/500

               50 squats

               25 pullups

               Run/row 400/500

               50 squats

               25 dips

               Run/row 400/500
              50 squats
              50 situps

      
Jason shares everyon's sentiments on Saturday.  Ann & Kathy are a rowing blur while sarah gets her squats done.               

          

WOD - 3 rounds for time of:

          Clean & Jerk x 10 reps (135/85)
          GHD sit ups x 30

          rest as needed, then:

          50 double unders for time

WOD - 20 minutes, AMRAP of:

          5 ring dips
          5 burpees
          5 knees to elbows

rest/recover as needed then;

          Row 500 meters for time

1.   2.
1. Jason working on Deadlifts & Power Cleans.  2. Teresa warming up in her down jacket - is it too cold in here? 

WOD - Rowing Cindy

               20 minutes AMRAP

          250 meter row
               5 pullups
        10 push ups (C2F)
        15 air squats

pictures to come later.  Great Job this am gang!!

1.   2.
1. Evan, Brandon & Brad during WOD.   2. Jason, Jenette, Shelly, Tara & Teresa during rowing Cindy. 

Tuesday, January 19, 2010


WOD - Fives (from CrossFit Endurance)

          5 rounds for time of:
 
          5 calorie row
          5 Deadlifts (135/85)
          5 Power Cleans (135/85)
          5 Push Jerks (135/85)
          5 pull ups

          (goals: 135-m/85-w, hold on to bar for all lifts, keep weight
           the same for all lifts, focus on form more so than weight -
           make appropriate adjustments!!)

WOD -

(adapted from CrossFit Endurance)

A)  Jump Rope for 10 minutes, include a variety of jumps, double unders, cross overs, running, single leg, etc.

B)  3 rounds:
     1.25 x Body weight Deadlifts x 15
     20 box jumps (24")
     rest 90"
     (scaled as necessary) 


"Football Gone Bad" on Saturday.  Jason & Melissa crank out calories on the Row as Amy gets the Double Unders & Tammy subs tuck jumps for DU. 
    

WOD - Football Gone Bad (from CrossFit Football)

          3 five minute rounds, each exercise 1 minute, max reps
            per exercise, keep score:

          Thrusters (90/60/scaled as necessary)
          Box Jumps (24/20/scaled...)
          Push ups (C2F, scaled...)
          Double unders (or tuck jumps w/high tucks)
          Row for Calories

          Rest 1 min  between rounds

          Move from one exercise to the next quickly for best score. 
          Total reps and calories for final score. 

WOD - CrossFit Total

          5-3-1-1-1 for each of the following lifts:

          Back Squat
          Press
          DeadLift

         (use the 5 & 3 sets as warm-ups to the 1RM efforts)

Good Luck Brian!!  Everyone (!!) at CrossFit Appleton sends you off to
Marine Officers Training Camp with best wishes.
                   

WOD - 5 rounds for time of: 

          15 Kettlebell Swings (1.5-20-m/1.0=1.5-w)
          21 Wall ball (20#-m/14#-w to 10')
          5   clapping push-ups

         (scaled as necessary - decreasing weight, reps and or rounds)

 1.   2.
Danielle joins us for 'Lynne' in her 1st CF WOD.  Anne shares everyones sentiments
 after the lunges/broad jumps/rowing WOD on Tuesday.

WOD - 'Lynne'

           5 rounds for max reps of:
  
           Bench Press (body weight/scaled as necessary)
           Pull ups
           (rest up to 3 minutes between sets)


Tuesday, January 12, 2010

WOD - 3 rounds for time of:
 
          walking lunges, 50 meters
          broad jump, 100 meters
          row 250 meters

      
Here we are plowing through last week's wall ball throws and Pull ups.  It sucked but ... nice job!! 
         

Monday, January 11, 2010

WOD - Deadlifts and double Unders
 
          Deadlifts 2x10sets (90% 1RM, 2 reps performed every 90
          seconds) (from CrossFit Endurance)

          rest 5-10 minutes
 
         OPT's double under ladder:
         5-10-15-20-25-30-35-40-45050-45-40-35-30-25-20-15-10-5
         (goals: each set unbroken, once broken - repeat the set
          until completed unbroken)
 
        
Sean and Bridgette from Minneapolis during the holidays.  Thrusters!!

For a good many of our CrossFit Appleton clientele, this was their first Fran. 
As always I am amazed at how well everyone pushes
 their way through every workout, especially the exceptionally tough ones. 
GREAT JOB!!  Here are a few photos:
1.  
1. Ann's 1st Fran (with cheering from Kathy, it was Kathy's first one too along
with Sarah, Amy, Tammy and Sue. 
No matter how this one gets scaled, its sure to get your attention.  So awesome gang!)
2.  3. 
2. Sandy's first CrossFit WOD - 'FRAN' - she did awesome!!
3. Melissa, Tom & Jason push through it for the 1st time too. 

Saturday, January 9, 2010

WOD - "Fran"
         
          21-15-9 reps rounds of:
          Thrusters (95/65)
          Kipping pullups 
          (this workout is all about driving through the movements fast & with exceptional form.  Scale the weight as necessary to finish this quickly)


Friday, January 8, 2010


WOD - Power Clean 1-1-1-1-1-1-1

 2. 
3. 4. 
5.

Our visitors during the holidays:
1. Therese from Atlanta,GA. 2. Steve & Susan from Washington.
3. Jocelyn & Dan from Texas. 4. Kirsten & Charles from Houghton, MI.
5. Bridgette (and Sean not pictured) from Minneapolis, MN. 

Thanks for joining us - it was a blast having you visit!
 
Thursday, January 7, 2010

WOD - Strength + metcon
 
          Strength - Push press 5-5-3-3-1-1

          Metcon - 4 rounds for time of:
                       3 box jump (go for height for reps)
                      12 kipping pullups
                      200 meter row
                      rest one minute then repeat
                     (from CrossFit Endurance Anaerobic Endurance WOD)  
        

Wednesday, January 6, 2010

WOD - 5 rounds for time of:
 
          50 Wall Ball throws (20/14/ to 10ft.)
          25 kipping pull ups

scaled to 30 wall ball throws/15 pullups & wall ball throws scaled as necessary.

1.   2.  
1. Just so there is no doubt that I suffer right along with you...wall ball throws
@ 14# &  2. kipping pull ups (35/15 x 5 rounds)

Tuesday, January 5, 2010

WOD - strength then metcon for time:
 
          strength - Overhead squats 5-3-3-1-1

          metcon -  400m run/500m row
                        25 GHD situps
                        25 GHD back ext.

1.  2.
1. Amy & Tammy have an awesome row. C2 Midwinter Meltdown anyone? 
2. Brian gets the 30in boxjump!

Monday, January 4, 2010

WOD - For time:

          7 muscle ups (scaled as necessary)
         50 air squats
 
1.   2.
1. Steve and the endless form corrections.   2. Susan and Steve from Washington.  Great couple & hard workers.  Steve loved the pink 3#db I keep around for inspiration.
    

WOD - Partner Workout
          
          In teams of 4 complete 3 rounds for time of:
          
          Row 300m
          Knees to elbows
          Burpees
          Wall Ball sit ups
         
Each team member completes as many reps as possible of an exercise during their teammate's 300 m row, then rotate to the next exercise.  Everyone completes all four exercises each during each round.

1.  2.
1. Keyra & Jason do burpees, Courtney works on squats, Melissa & Shelly do WB situps, Tammy & Bleau work on scaled Knees to Elbows. 2. Amy & Sarah work on scaled KTE, Bleau does burpees, Keyra & Jason get WB situps.

We've had a really fun couple of weeks with visitors from Texas, Atlanta, Washington, Michigan and Minnesota.  I know, I've got to get some photos posted.   I will today!!!

Friday, January 1, 2009

      HAPPY NEW YEAR!!!

Skills & Drills: Rings and Kipping pullups


Thursday, December 31, 2009


WOD - 'Barbara'

           100 PUll ups
            100 Push ups
           100 Sit ups
           100 Squats

Its been an awesome year as we got CrossFit Appleton up and running!  Thank you to all our clients - it is a blast working with you and seeing your fitness and overall capabilities soar! 



Wednesday, December 30, 2009


WOD - DeadLift  5-5-5-5-5


1.   2.

1. Everybody experienced the love/HATE relationship to the groiner.
2. Steve & Susan from Washington join us for a little fun. 

Tuesday, December 29, 2009


WOD - 3 rounds for time of:
         
          30 Groiners
          30 Sit ups
          30 Kettlebell Swings
          30 Overhead Squats (PVC)