Monday, 2010-05-31
Memorial Day!
A heartfelt THANK YOU to all past and present military personnel.
This CrossFit Journal article, 'Fallen but Never Forgotten', is perfectly timed for today. Please take a moment to read and reflect on
our dedicated service personnel.
We are closed in observance of Memorial Day.
See you bright
and early tomorrow morning (5:30am).
  
1. Tammy, Sarah, & Sara, crank out the shuttle run, burpees, & DB push press WOD. 2. Mark,
Jake, Teresa & Tara drive hard on Friday. 3. Mark & Jake finish the 400 m 45# run (yowza!).
6:14 am cdt
Saturday, 2010-05-29Remember:
♦ We are closed on Monday. Have a great Memorial Day! (i.e., Go to the parade)
♦ Sign up NOW for the ChiRunning Clinic (Sat. 6/12)
♦ Tell a friend about the 'Essentials'
Classes added to schedule.
♦ Check out the Regional qualifier results at: games2010.crossfit.com Amazing stuff!
WOD - 15 minutes, AMRAP
Shuttle
run
5 burpees
10 DB Push Press
15 D-Ball sit ups
6:05 am cdt
Friday, 2010-05-28
Remember:
♦ We are closed
on Memorial Day.
♦ Sign up now for the ChiRunning Ciinic (Sat. 6/12)
♦ Tell a friend about our 'Essentials'
Classes added to schedule.
WOD
- for time complete:
row 1500 meters
50 double unders
run 1200 meters
(scaled with reduced
distances/alternate movements)
1. 2.
1. Shelly with full extension on jumping squat. 2. Sarah with nice extension through hips
with SDLHP.
4:45 am cdt
Thursday, 2010-05-27
Remember:
♦ We are closed on Memorial Day.
♦ Sign up for the ChiRunning Ciinic (Sat. 6/12)
♦ Tell
a friend about our 'Essentials' Classes added to schedule.
WOD - 21-18-15-12-9-6 rep rounds
of:
Jumping squats (PVC)
Ring Dips/dips
Bench Press 5-5-5
4:57 am cdt
Wednesday, 2010-05-26
Remember:
♦ Sign up for ChiRunning®
Clinic, Sat., June 12, 8-11am.
♦ CrossFit Essentials (Foundations)
classes added to schedule.
.
WOD - 3 rounds for time of:
Run 400m
25 pullups
25 SDLHP (sumo-deadlift high pull)
Post WOD - 5-5-5 Thrusters
Tuesday, 2010-05-25Remember:
•Chi Running Clinic, Saturday, June 12th, 8-11 am, pre-register now.
•Essentials
Classes added to schedule WOD - for time:1000 m
row
25 sit ups
25 back extensions
750 m row
40 sit ups
40 back extiensions
500 m row
50
sit ups
50 back extensions1.  2.  1. Tara fine tunes her squat while 2. Brian finally finds his rythm with the kipping pull-up.
7:39 am cdt
Monday, 2010-05-24
Remember:
•Chi Running Clinic, Saturday, June 12th, 8-11 am
•Essentials Classes added to schedule
WOD - "Cindy"
Complete as many rounds as possible in 20* mintues of:
5 Pull ups
10 Push ups
15 Squats
*scaled/modified by reducing time and reps.
4:55 am cdt
Satrurday, 2010-05-22
Remember:
•Chi Running Clinic, Saturday, June 12th, 8-11 am
•Essentials Classes added to schedule
WOD - 5* rounds for time of:
Run 400m or Row 500m
30 Wall Ball shots (m-20#/w-14#)*
20 push-ups*
*Scaled/modified with reduced rounds (3), weight, and reps (20/15)
Friday, 2010-05-21
Running Clinic, June 12th, 8am-11am!
Cassie Kottke, CHI Running Instructor is coming to CrossFit Appleton to work with us on running technique! This is
directly related to the POSE® principles we've been working on. Please call, e-mail or talk to me about reserving
your spot. Cost $100 (price drops to $75 with 7 or more participants). This is good stuff!! Sign up!
WOD - Deadlift 5-5-5-5-5
Essentials
classes added to schedule!!
Take a look at our class schedule and find we've added a few CrossFit Essentials
classes. These classes are designed for the newcomer to CrossFit to establish a solid foundation in movements and fitness
base before moving into a more advanced group workout.
4:44 am cdt
Thursday, 2010-05-20
Running Clinic, June 12th, 8am-11am!
Cassie Kottke, CHI Running Instructor is coming to CrossFit Appleton to work with us on running technique! This is
directly related to the POSE® principles we've been working on. Please call, email or talk to me about reserving
your spot. Cost $100 (price drops to $75 with 7 or more participants). This is good stuff!! Sign up!
WOD - 7 rounds for time:
50 Double unders
15 Pull-ups
We scale/adapt this
to the individual with reduced rounds, reduced reps, and movement modifications.
4:46 am cdt
Wednesday, 2010-05-19
Essentials
classes added to schedule!!
Take a look at the class schedule and find we've added a few CrossFit Essentials
classes to it. These classes are designed for the newcomer to CrossFit to establish a solid foundation in movements
and fitness base before moving into a more advanced group workout.
WOD - 5 rounds
for time of:
bench Press 5-5-5
30 Box Jumps
50 ft DB walking lunges
30 KTE
50' DB
walking lunges
30 KBS (m≤1.5p/w≤1.0p)
Scaled to the individual by reducing rounds, reps, weight
and movement modifications.
Tom's Pull-up in the Grand Canyon, South Rim.
With loaded backpack too!
4:39 am cdt
Tuesday, 2010-05-18WOD - Prepping for Fran
Front
Squats warm/up 5-5-5
Push Press warm/up 5-5-5
21-15-9 rep rounds of:
Front Squats (challenged weight
with perfect form)
Push Press
Pull-ups
1. 2.
1. Jake finishes an 800m run. 2. Adria substitutes the 1000m row.
4:55 am cdt
Monday, 2010-05-17
WOD - Shoulder Press 5-5-5
Run 800m - 3 minute rest
Run 800m - 3 minute rest
Run 800m - 3 minute rest
Run 800m
9:47 pm cdt
Saturday, 2010-05-15
WOD - Partner/Team Tires & Medicine
Balls
3 rounds for time of:
50 ft. Tire Flip
15 tire push-ups (feet up)
15 tire jumps
(i.e., box jumps)
50ft. Med-ball throw
200 meter run
Partners work together!
Jake's Handstand in Milwaukee at the Riverfront.
6:18 am cdt
Friday, 2010-05-14
WOD - Front Squats 5-5-5-5-5
Finish w/ 1 min. of Burpees (Going for reps; how many can you do?)
11:53 am cdt
Thursday, 2010-05-13WOD - 15 minutes
AMRAP
20 Double Unders (100 singles)
15 Box Jumps
10 Burpees
Let's go and go hard!
1. 2.
1. Kelly and Ann work on the Lpullups. 2. Ben and Kelly visit from CrossFit Decatur, Georgia. Ben is a Level 2 CrossFit Instructor and was an incredible resource. Both are headed to the CrossFit Affiliate Southeast Regional Qualifier for the 2010 CrossFit Games. Good Luck!! (check out the links - great stuff!)
3:41 pm cdt
Wednesday, 2010-05-12WOD - 7 rounds for time of:
10 Handstand push ups (variations and scaled as necessary)
10 Squat cleans (95/65# m/w, scaled as necessary)
10
L-sit pull ups (variations and scaled as needed)
1. 2.
1. Brian sets up for the deadlift. 2. Jake lifts 355# during the CrossFit Total WOD.
7:29 am cdt
Tuesday, 2010-05-11
WOD
- CrossFit Total
Back Squat 1RM
Press 1RM
Deadlift 1 RM
Done as a WOD
not as a competition - we will warm up adequately to each lift and take our time building up to the 1RM. No minimum or maximum
number of sets - 1RM is one rep max.
Monday, 2010-05-10
WOD - for time:
Run 800 meters
Row 2000 meters
Run 800 meters
4:47 am cdt
Sunday, 2010-05-09Great Job Gang on the SoleBurner 5k!
I tried to catch everyone near the finish (after the killer hill) but didn't quite get the job done. Here are a
few fun photos of the run and our WOD.
1. 2.
1. Karianne (CFA) w/ Carrie (friend of CFA) before 5k. 2. Me w/ Carrie (wishing I could run).
3. 4.
3. Junius (Friend of CFA) having too much fun especially after the hill. 4. Karianne and Carrie with only 0.1
left to go.
5. 6.
5. Melissa and Brian on the Shoot-throughs (reports are these are harder than burpees). 6. Tammy and Amy w/ overhead
walking lunges.
8:42 am cdt
Saturday, 2010-05-08
Good luck today for our SoleBurner 5k runners!!
WOD - 3 rounds for time of:
50 ft Overhead walking lunge (m-45/w-35/#scaled as necessary)
15 parallette shoot throughs
50 ft. Overhead walking lunges
500 meter row
1. 2. 
1. Adria and Brian get through yesterday's Turkish get up & double Unders. 2. Brad works on triple extension
of the Clean (better!)
Friday, 2010-05-07WOD
- 5 rounds for time:
5r/5l Turkish Get-ups (m-1 pood/w-1/2
pood)
50 double unders
1. 2. 
1. Sarah works on the L-sit on the rings. 2. Joe tackles his first CrossFit WOD & does quite well
with the front Squat.
5:15 am cdt
Thursday, 2010-05-06WOD - AMRAP in 7 minutes:
Squat
Cleans x 10 (95/65/scaled as necessary)
Sit-ups x 20
Welcome Back from Haiti Amy and Tammy! 1.  2. 
7:12 am cdt
Wednesday, 2010-05-05
WOD - 5 rounds, not timed, going for
weight, one bar all movements
5 Deadlifts
5 Hang Cleans (finish in full front squat)
5 Push Press
5 Front Squats
Reminder: SoleBurner 5k on Saturday, May 8th!!! (click on the highligted link for registration & race information.)
Test yourself on this 5k - push your pace. We work hard, lets see how much easier that final hill will be.
Please let me know if you are planning on running this or coming to group workouts on Saturday.
1.  2.  1. Adria and Shelly work on the Snatch. 2. Kathy continues to work on finding the POSE® of running.
7:53 am cdt
Tuesday, 2010-05-04WOD - Barbara
5 rounds
for time of:
20 Pullups
30 pushups
40 situps
50 squats
(Scaled to Barbara Lite and Barbie
as necessary)
Fox Valley Rowing Club in the news! CrossFit Appleton members: Sue,
Kathy, Ann, and Amy - GO FOX VALLEY! check out the video link below:
http://www.fox11online.com/dpp/good_day_wi/fox-valley-rowing-club
Also to be posted on CrossFit Appleton Facebook page.
4:53 am cdt
Monday, 2010-05-03
WOD - 21-15-9 reps/round of:
Snatch (95#/65#/scaled as necessary)
CTB pull-ups
(scale movements and loads as necessary)
1. 2.
3. 4.
1. Johnny 2. Sarah 3. Mark 4. Brian during Saturday's WOD. We still need to fine
tune the POSE principles just a bit.
Saturday. May 1, 2010WOD
- Run 800m or 1600 m (SC/LC)
25 squats
rest 3 minutes
Run 800 m or 1600 m (SC/LC)
25 push ups
rest 3 minutes
Run 800/1600m (SC/LC)
15 pull-ups
Rest 3 minutes
Run
800/1600m (SC/LC)
50 sit-ups
Rest 3 minutes
Run 800/1600 m (SC/LC)
1.
1. Brad, Brandon, & Chris Burpees & KettleBell Swings
6:48 am cdt
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2.
4.
