Wednesday, 2010-06-30
Sunday is the FireCraker 5k hosted by the Fox Cities
Triathlon Club. Be There!!! Here are the links:
http://www.foxtriclub.com/fox5k/index.html
http://www.badgerstategames.org/bsgsum/5k10k
WOD - 3 rounds for time of:
25 Box Jumps
15 Thrusters
25 Double Unders
15 Pushups
50' Tire Flip
(partner workout = sit ups while partner finishes task, work togehter to flip
tires!)
  Way to get down and dirty this morning! (and boy did we get dirty) Just work on getting the
back straighter, but overall great lifting with the legs!
4:47 am cdt
Tuesday, 2010-06-29
WOD - AMRAP in 20 minutes of:
15 Jumping Squats (45#/35#)
10 Toes to bar
5 Muscle Ups   More focus on POSE® running technique improvements. Old habits die hard: heel striking,
feet landing forward of Center of Mass (in front of body v. underneath), etc.
4:56 am cdt
4:20 am cdt
Saturday, 2010-06-26WOD - Playing with Kettlebells 3 rounds
for time of: 15 Kettlebell swings Sprint 100' w/ your Kettlebell 10 One-arm Kettlebell swings, each
arm (= 20) Sprint 100' w/ your Kettlebell 5 Kettlebell overhead squats, each arm (=10) Run 400 meters Adapted from CrossFit Dahlonega's "Run-a-Kettlebell-a-Rama" (I think you all would really kill me if we did the full CFD workout with this one. Next time though!!!)
6:14 am cdt
Friday, 2010-06-25
This weekend has more Badger State Games events going on. Good luck to our Fox Valley Rowing Club members in the regatta on Saturday, Tellulah Park. Races begin
early. Check it out.WOD - Tabata This:
Pull ups
Push ups
Sit ups
Squats
Run
8 sets of each exercise (40 total) - work 20 seconds, rest 10 seconds.
No rest between exercises. Count/record reps for each set. Score a) fewest reps completed per exercise. Score
b) total reps completed. I think I finally have some photo capacity again... here goes...
  Brett with solid Overhead Squats in yesterday's WOD. Ryan and Jake get to it on the box
jumps.
4:39 am cdt
Thursday, 2010-06-24
WOD - 'Nancy'
5 rounds
for time of:
run 400 m
15 OHSquats (95/65/scaled as needed)
My apologies for not having pictures
up daily. We are fighting a crashing computer and...well...its affected everything from downloading photos, email, etc....Hang
in there with us.
7:38 am cdt
Wedesday, 2010-06-23
WOD - 3 rounds for time of:
5 DL/5 HPC/5 FS (Clean skills complex) (m-95/w-65#/scaled
as needed)
15 box jumps
25 Hanging
Double Leg lifts
4:51 am cdt
Tuesday, 2010-06-22WOD - For time:
Run 400 m
50 Pull-ups
Run 400 m
50 Push ups
Run 400 m
50 Situps
Run 400 m
50 Squats
*********************
Photos to come soon (I hope! Working through computer issues  )
4:44 am cdt
Monday, 2010-06-21WOD - Strength:
Back
Squat 5-5-3-3-1
Press 5-5-3-3-1
Dead LIft 5-5--3-1-1
**************************Saturday, 2010-06-19
Good Luck to our High Cliff Triathlon
athletes!
WOD - Partner Couplets for time:
Weighted 400m run
- 30 Wall ball shots
50 Double unders - 30 burpees
50 Mountain Climbers - 30 KBSwings
75 Jumping Jacks - 30 Pull-ups
Row 500 m - 50 sit-ups
Partners Tire flip 25 yds
(adapted from CrossFit Decatur)
***************************
4:44 am cdt
Friday, 2010-06-18
WOD - For time:
Row 5k
**************************
4:42 am cdt
Thursday, 2010-06-17
WOD
- Building 'Diane'
For time (with
exceptional technique!):
30 second Handstand
21 DB Presses
21 Deadlifts
20 second Handstand
15 DB Presses
15 Deadlifts
15 second Handstand
9 DB Presses
9 Deadlifts
Weight
scaled as necesssary. Diane is 21-15-8 rep rounds of Handstand push ups and 225# DL (m), 155# (w)
4:34 am cdt
Wednesday, 2010-06-16
WOD - for time:
Row 500
m
100' OH walking lunges (m-45/w-25/scaled as needed)
25 KTE
Run 400
25 KBS (m-1.5p/w-1 p/scaled
as needed)
50 situps
Post WOD skills - ring hold 1'/ring l-sit 1'/double under practice, goal of 25
completed DU
7:19 am cdt
Tuesday, 2010-06-15
WOD - 5 rounds for time:
Run
400m
25 Med Ball Cleans
Rest 3-5 min then:
Press 5-5-5
4:37 am cdt
Monday, 2010-06-14
WOD - Death by Pull-ups (kipping)
With a continuous clock running, begin with one pull-up during the first minute, two pull-ups the second, three during
the third minute etc., adding one pullup each additional minute until you can no longer keep up with the clock (i.e., on minute
10 you complete only 9 pullups).
Scaled/modified with assisted pull-up options. Also scaled with 2-3
sets of short duration with 1 minute rest between sets.
***We are experiencing intermittent internet trouble and
email access, please call or text 920-574-7859. Thanks!!
Saturday, 2010-06-12
Today is the Chi Running Clinic!! Great stuff - see you there.
WOD - 3 rounds
for time of:
25 Box Jumps
25 Burpees
50 sit ups
25 ring dips
Scaled with 15/15/35/15
or 12/12/25/12 for each movement as well as movements modified as necessary.
4:42 am cdt
Friday, 2010-06-11
WOD - Hang Power Cleans 5-5-5-5-5
4:58 am cdt
Thursday, 2010-06-10
WOD - 'Nicole'
AMRAP
in 20 minutes of:
400 m. run
Max rep pull ups
(max reps = letting go of bar or putting feet down)
Distance scaled as needed as well as assisted pull up options
Good to have you back Scott! Yesterday we had some excellent rowing efforts, those KTE
are really coming along nicely, and a few had to run v. row and showed blistering paces there too.
7:36 am cdt
Wednesday, 2010-06-09WOD - As Many Rounds As Possible (AMRAP)
in 15 minutes of:
7 Overhead Squats (95/65/scaled as needed)
15 Knees to Elbows
250 m Row
Then - Muscle up progressions
  Sarah, Tammy & Chris tackle one of the WODs from the European Regionals at 5:30 am.
Adria, Ann, Tom and Jake tackle it at 8:30 am.
4:47 am cdt
Tuesday, 2010-06-08WOD - 5 rounds for time of:
5 deadlifts (255#/185#/scaled as necessary)
20 Lateral Jumps + Burpees
(from European Regional Qualifier)
***reps, rounds and weight scaled/reduced as necessary***
  Sarah in her "DU Zone" & Kathy subbed the
C2 for calories v. DU. Mike visits with Jesse (Chicago) and fights through WOD. Great efforts all!!
4:58 am cdt
Monday, 2010-06-07
WOD - for time complete the following:
Double Under ladder* -
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Scaled with singles
@ 5s/DU (25-50-75-100-125...200-225-250-225-200...75-50-25)
Rest as necessary between sets. Goals are unbroken
DU/singles (begin the set over when broken).
Front Squats 5-5-5
*courtesy of OPT (Optimum Performance Training)
4:45 am cdt
Saturday, 2010-06-05
WOD - 3 rounds for time of:
400m run
25 SDLHP (95/65/scaled as needed)
50 Situps
50 Double Unders (100 singles)
all
movements, reps, weights and distances scaled as needed
Friday,
2010-06-04WOD - For time:
Row 1000 m
50 Kettlebell swings (1.5p/1.0p/scaled
as necessary)
30 Thrusters (95/65/scaled as necessary)
Row 1000 m   1. three Saras get after it Thursday am. 2. Jake, Adria & Jackie Thursday afternoon.
5:58 am cdt
Thursday, 2010-06-03
WOD
- 3 rounds for time of:
400 m run
21 pull-ups
12 Deadlifts (185#m/155#w/scaled as needed!)
4:51 am cdt
Wednesday, 2010-06-02WOD - for time complete the following:
200 m run
25 ring dips
400 m run
50 squats
400 m run
25 ring dips
200 m run
50 squatsFor every repetition to count - make each one your best effort. Just because
the clock is running doesn't mean we sacrifice exceptional form. Work on depth of ring dips, strong at scapula, depth
of squat, reach back with hips, long and strong back, chest up, etc, etc, etc...
Movements and
reps modified as needed.
1.  2.  Sara and Karianne work at varying levels of the ring dip. 2. Jake has a solid 265# back squat.
7:57 am cdt
Tuesday, 2010-06-01
WOD - Back Squats 5-5-5-5-5
skills: 3 x 1 minute of Ring Plank
Muscle up progressions
7:57 am cdt
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