Friday, 2010-07-30

A Crazy Day in the life of the Rosenquist's - - - the 5:30 pm and 6:30 pm classes are cancelled for this evening only.  We'll pick things back up on Saturday morning at 7 am.

WOD - 10-9-8-7-6-5-4-3-2-1 rep rounds of:

Ring Push ups
Toes to Bar (T2B)
Thrusters
Med. Ball Bridge/Hamstring Roll

 
 
Sarah & Brian work together & set PR's on BP.  Sarah hits three digits!!
Michael & josh (both 12) learn the BP & do really well! Josh @ 90#, Michael @ 42#.

Thursday, 2010-07-29
 
CrossFit makes FoxNews: http://video.foxnews.com/v/4295614/navy-wife-wants-you-to-get-crossfit


                        September 25, 2010!

WOD - Bench Press 5-5-3-3-1-1

+ Skills = 2 sets of:
                 SuperMan 60"
                 Hollow Rock 60"
                 Handstands 60"

 
Mark, from USMC - Camp Pendelton (!) joins us for a WOD.  We decided to name Tuesdays WOD "Death March" - here are Mark, Ann, Shelly and Keyra in the middle of it.

Wednesday, 2010-07-28


Saturday, September 25, 2010.  We will be hosting this workout at our gym that day (details forthcoming).  Register on line @ www.fgb5.org.  Registration is free, simply raise funds for the 3 causes: Wounded Warrior Project, LIVESTRONG, and The CrossFit Foundation.  Raising over $150 earns you the coveted t-shirt.


WOD - "McGhee"

AMRAP in 30 mintues of:

5 Deadlifts (275/190/scaled as necessary!)
13 pushups
9 box jumps (24" box/ scaled as necessary!)

Tuesday, 2010-07-27



                            Saturday, September 25, 2010

WOD - 400 m run (or 500 m row)
            Farmer's Walk around the building (53m/35w)
            800 m run (or 1000 m row)
            40 Weighted Steps (53m/35w)
            1200 m run (or 1500 m row)
            Farmer's Wals around the building (53/35)
            800 m run (or 1000 m row)
            40 Weighted Steps (53/35)
            400 m run

  
Scott and Jason (CFMilwkee) do handstand pushups during 'Diane"... Chris and Amy work through suicides...Kyle, Scott and Rich are working through our chipper on Saturday.

Monday, 2010-07-26


                 September 25, 2010!

WOD - 'Angie' 

For time:

100 pull ups
100 push ups
100 sit ups
100 Squats

Saturday, 2010-07-24



WOD - 30 of this, 30 of that

30 Calorie Row
30 DB Walking Lunges  (45#/25#)
30 Box Jumps
30 Push Ups (CTF, hands lift)
30 Sit Ups
300 meter run
30 Back Squats (45#/30#)
30 Pull ups
30 Mountain Climbers (30 r + 30 L = 60)
30 Med Ball Cleans (20#/14#)

Friday, 2010-07-23


WOD - Strength!

Deadlift 5-5-3-3 (rest3-4 minutes between sets)

Hang Power Snatch 5-5-3-3  (rest3-4 minutes between sets)
 
Overhead Squat 5-5-3-3  (rest3-4 minutes between sets)



Fight Gone Bad Fundraiser - September 25, 2010!  Register at www.fgb5.org.  The site will direct you to all affiliates, just click on CrossFit Appleton then you will be directed through the registration process.

Thursday, 2010-07-22

WOD - 5 rounds for time of:

Shuttle run (suicides)
20 Wall jumps (r+l =20)
15 Ring Leg lifts to L-sit
25 Back Extensions


        
             
Fight Gone Bad 5 is coming up - September 25th!   This is one great fundraiser for: The Wounded Warrior Project, LIVESTRONG, and The CrossFIt Foundation.  I'm in the process of getting more info and setting up our team for online registration.  Look for details and registration specifics very soon!  Encourage a friend or two to come and participate with you.   



Wednesday, 2010-07-21

WOD - AMRAP 20 minutes

250 m row
15 Wall Ball shots (20/14)
20 sit ups

Tuesday, 2010-07-20

WOD - 'Diane"

21-15 - 9 rep rounds of:

Deadlift (m=225/w=185/scaled as needed)
Handstand push-ups


 
1. Scott's broad jump and 2. Brain after blistering through the Shoot Trough/BroadJump WOD.  Check out the brief video on our CrossFit Appleton Facebook  page. 

Monday, 2010-07-19

Congratulations to the winners of the 2010 CrossFit Games!  The efforts of all athletes and the level of challenge in all the tasks was phenominal and left me just about speechless.  "WOW!" is about all I can say.  Please go to www.2010games.crossfit.com  to view photos, videos, and results of this weekend's events for Individual Men and Women, Master's Men and Women, and the Affiliate Cup Team Competition. 

WOD - For 20 mintues:

400 m run w/ 1:1 work:rest ratio,
we'll record total distance completed and fastest 400.

----------

3 sets of 10 heavy Kettlebell Swings

 

Sarah S. and Sarah L. play golf together and couldn't resist the opportunity to get in a bit of CrossFit.  Sarah S. with a nice handstand and Sarah L. with an swesome push-up. 

Sunday, 2010-07-18

The CrossFit Games ---- Oh My God!  These athletes are tremendous in ability and heart.  Check it out via: www.live.crossfit.com  and/or www.2010games.crossfit.com

Check out our Facebook page: CrossFit Appleton - we posted a short video of some of our accomplishments this week. 

Here are a few fun photos of Ann performing the trademark CrossFit Handstand while on vacation in Zurich, Switzerland and in Vaduz, Liechtenstein.
1.   2. 
1. Zurich, Switzerland (@ Zurichsee Lake w/ Alps in background)    2. Vaduz, Liechtenstein (shopping plaza below Prince's Palace)

Saturday, 2010-07-17

Watch the 2010 CrossFit Games - www.live.crossfit.com

WOD - For time:

20 Deadlift (275/195/scaled as needed)
40 Wall Ball Abs (10#/8#/scaled as needed)
60 Kettlebell Swings (2.0p/1.5p/scaled as needed)

Friday, 2010-07-16


WOD- 5 rounds for time of:

15 Shoot Throughs
30 Walking Lunges
10 Toes to Bar & 10 kipping pull-ups
50' Broad Jump

 
Sarah, Brett, Teresa, & Tara grit their teeth and push through Fight Gone Bad.  Their first exposure to the workout and were super getting through it. 

Thursday, 2010-07-15

WOD - Deadlifts and Double Unders

Deadlifts - 10-7-5-3-1-1-1 (begin with 45%1RM and work up to new 1RM)

Tabata Double Unders (8 sets 20"work/10" rest)

Wednesday, 2010-07-14

WOD - 'Fight Gone Bad'

3 rounds for max reps each:

Wall Ball Throws (m=20#-10'/w=14#-10')
Sumo deadlift High Pull (m-75#/w-45#)
Box Jump (20")
Push Press (m-75/w-45#)
Row (for calories)


Oops, I believe I forgot to "publish" the page yesterday.  Pictures to post later.



Tuesday, 2010-07-13

WOD - 3 rounds for time of:

1200 meter run
10 muscle ups
50 squats

(adapted from www.CrossFit.com)

Monday, 2010-07-12

WOD - Snatch Skills and Snatch 5-5-5-5-5


    
Kyle joins us for an introduction to CrossFit.  Chris and Amy work on different levels or our Knees To Elbows. 

Saturday, 2010-07-10

WOD - AMRAP in 20 minutes of:

5 Burpees
10 Box Jumps
15 Knees to Elbows (KTE)

Box Jump height: men 24", women 20"

   
Thursday was 'Fran.'  Everybody loves the challenge of Fran & is glad it's all over in 6-10 minutes. Shelly, Keyra, Adrea, Sarah, and Chris make great strides in improving their Fran results with less assistance with pull-ups, increased thruster weight, and decreasing times!

Friday, 2010-07-09

WOD - 3 sets for max effort each interval:

Run                               or                  Row:
200/400/600m                          250/500/750
rest = 1:1 ratio (if you ran 30 seconds for 200m rest 30 seconds.  The same applies to all distances covered running or rowing)

Workout courtesy of www.CrossFitEndurance.com

Thursday, 2010-07-08

WOD - 'Fran'

21-15-9 reps per round of:

Thusters (95/65/scaled as necessary)
Pul-ups

We've been working on our front squat and press technique and strength as well as our thruster.  Today is the day we put them to the test.

 
Scott, Brett, Ann and Shelly - Swingin' Annie yesterdy morning.  Super effort all!  The Double Unders
are coming along nicely.

Wednesday, 2010-07-07

WOD - Swingin' Annie

50-40-30-20-10 reps per round of:

Double unders (singles 3:1)
Situps
Kettlebell Swings (1.5p/1.0p)

We scale with reduced reps and weight (i.e., 35-25-20-15-10)

Tuesday, 2010-07-06


WOD -  5 rounds for time of:

21 Hang Squat Cleans (95#/65#)
Run 400 meters

 
Sarah works on Handstand push up progressing closer to the floor.  Amy, Tammy & Chris finish a tough 10k in Northern WI. Nice going ladies!!

Monday, 2010-07-05

WOD - ten rounds for time of:
 

10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

  

 
Melissa and Jason visit from Milwaukee - great to have you in the gym for a few days!  Saturday's WOD at 10 am.  Tom is back in the game with his pullups!! Sarah breaks her toe - not working out but...playing Wii Golf of all things

Saturday, 2010-07-03


* Happy 4th of July!
* No schedule changes for today or Monday.
* Sign up for and run the FireCracker 5k or 10k, Sunday, July 4th.


WOD - 5 rounds for time of:

            40 double unders (singles 3:1)
            30 Box Jumps (20"/24")
            20 Kettlebell swings (1.5p/1.0p)

Scale reps, weights and rounds as necessary.

I will post photos after 7 am groups WOD. Welcome home for the weekend Melissa and Jason; great to see you!   CrossFit Lake Country is taking good care of you.

Friday, 2010-07-02

* Regular schedule of classes Friday, Saturday, & Monday
* FireCracker 5k & 10k Sunday, July 4th, Kaukauna,WI


WOD - Snatch skills & Hang Power Snatch 5-5-5-5-5

In my quest to help each of you implement more efficient running technique I've found another great video demonstration of the differences before and after learning the POSE®.  (It seems more like 'convincing' each of you---This is great stuff, like the Nike® adds say..."JUST DO IT!")  check out this video demonstration - PLEASE!! http://www.youtube.com/watch?v=oN1x3Ik1t5Y 


  
Brian and Jake flipping tires on Wednesday. Teresa and WallBall Abs on Thursday.

Thursday, 2010-07-01

* Regular Schedule of classes Friday, Saturday and Sunday for the holiday   
   weekend. Happy 4th of July!
* FireCracker 5k & 10k Sunday, July 4th, Kaukauna
* Good Luck Scott on your Firefighter PFT!!!

WOD - for time:

     Row 1000 m
     25 wall- ball situps
     10 man-makers
     Run 800 m
     25 Wall-ball situps
     10 man-makers
     Row 1000m