Mobility; better known as “stretching”
Posted on 18, Jun
Most of us are guilty of it (especially me): We don’t stretch enough. We do some mobility work in our warm-ups. However, what many of us don’t realize (or pretend not to realize) is that mobility work should occur after the WOD as well in order to help prevent soreness and injury, and to improve range [...]
News and Notes, Week of June 17th
Posted on 17, Jun
We’re half way through the summer Paleo Challenge! How’s everyone holding up? Starting this week, we’re offering additional Olympic lifting classes at 9am on Mondays and Wednesdays with Murph and Alex. If you’re interested in improving your Clean & Jerk and your Snatch, these classes will make a huge difference. Yesterday also marked the second [...]
BrewCity CrossFit Athlete Profile: Jeff S.
Posted on 13, Jun
Name: Jeff Spoerke Hometown: Hustisford, Wisconsin First started crossfitting: 2008 Favorite WOD: Anything with handstand pushups Least favorite WOD: Anything high rep deadlifts/thrusters. Sports and fitness background: Triathlon, soccer, cross country, swimming, snowboarding and surfing. Changes since crossfiting: Overall increase in endurance, the ability to move heavier weight much more efficiently at work (nurse staff). [...]
A quick word about scaling workouts
Posted on 11, Jun
We talk about the concept of scaling a lot in CrossFit. One of the primary tenets of CrossFit is that we want anybody, regardless of fitness level, to be able to work out with a high level of relative intensity. Weight can be reduced on weightlifting movements, mechanical advantages can be given for challenging bodyweight [...]
News and Notes, Week of June 10th-16th
Posted on 10, Jun
This week marks the start of our new strength cycle. Our last cycle was a basic linear progression strength program that will generally focus on a 5 X 3 rep scheme for back squat, deadlift and press. This cycle will be based on a Westside Barbell conjugate system and will have a little move variety. [...]
BrewCity Athlete Profile: Jon H.
Posted on 5, Jun
Name: Jon Hoerl Hometown: Milwaukee Age: 27 First Started Crossfitting: I started doing CrossFit February 2013. I finally gave in after months of brutal antagonizing by my best bud Sean Sarich. He told me I would love it and I didn’t believe him. BOOOYYYY was I wrong! (Thanks buddy for making join this crazy CrossFit Cult. [...]
News and Notes, week of June 3rd.
Posted on 3, Jun
Our linear progression strength cycle ended last week, so this will be a de-load week. We’re doing the CrossFit Total today (1 Rep Max of Back Squat, Press and Deadlift). You should all come in and re-test on the total so that you can track your progress. Next week we’ll be starting a different strength [...]
Mark your calendars. We’re planning to have our in-house team competition on Saturday, July 13th. The format will be the same as last year. The competition will consist of three events. You will sign up as an individual, and then we will place everyone onto a co-ed team of 3 or 4, depending on the number [...]
BrewCity CrossFit Athlete Profile: Andrew Wasz
Posted on 30, May
Name: Andrew Wasz Hometown: Plymouth, MN Age: 22 First Started Crossfitting: January 2013 Favorite WOD: Anything that involves body weight exercises and running. Although I have been told by Danny my “Navy” pushups could use some work. Least Favorite WOD: I consider thrusters my worst enemy, so any WOD with them. Sports and Fitness Background: [...]
BrewCity News and Notes, Week of May 20th.
Posted on 20, May
Hey All. Here’s what’s going on this week and in the near future. We had great turnout at the Paleo Challenge meeting on Saturday. If you missed it, don’t fret. You can still sign up. Just let Danny or Lauren know and we’ll get you the info you need. You should also join this Facebook [...]
Popular posts
Thrusters and Ring Push-ups
Posted on 16, Jun
Thursday’s Workout is 10 Rounds of the Following: 10 Thrusters (95#/65#) and 10 Ring-Push-ups Article: Low-Carbohydrate, High-Protein Diets May Reduce Both Tumor Growth Rates and Cancer Risk “This shows that something as simple as a change in diet can have an impact on cancer risk,” said lead researcher Gerald Krystal, Ph.D., a distinguished scientist at [...]
Tuesday’s Workout: Rope Climbs, Ring Dips and Wall-Balls
Posted on 14, Jun
Tuesday’s Workout: 15 Minute AMRAP: 1 rope climb, 10 ring dips, and 20 wall-ball shots. Climbing a rope is sort of a forgotten art in the mainstream fitness world. New CrossFitters often remark that they haven’t climbed a rope since gym class! Rope climbing may have given way to shiny lat pull-down machines at the [...]
Happy Birthday Kyle
Posted on 6, Jul
Wednesday’s Workout: ”CrossFit Total-ly Insane.” Wednesday is Kyle B.’s birthday, so to celebrate, he’s putting us through a workout of his choice. He came up with “CrossFit Total-ly Insane”: 30 reps each of deadlift, back squat and press at 75% of your max. Come join us in celebrating Kyle’s b-day by picking up heavy stuff! Happy Birthday Kyle. [...]
Recent Comments