14 hours ago
A quick word about programming
Posted on 15, Apr
Now that the CrossFit Games Open has come and gone, we’re going to get back on to our regular programming schedule. We started out last week with a CrossFit Total, so you should all have a good idea as to where you are on your lifts. We’ll be doing a basic linear progression strength program [...]
A Word About the Deadlift
Posted on 27, Feb
I thought it would be a good idea to recap some of the most basic movements in CrossFit, according to CrossFit and its HQ trainers and materials. For the most part we are deadlifting correctly, but simple minor changes can make a major difference in both performance and injury prevention. Let’s work from the [...]
Upcoming BrewCity CrossFit Events
Posted on 4, Dec
Saturday, December 8: Paleo Diet Meeting at the gym at 11:00am. This meeting will provide you with a bunch of great information to help you get a jump start on the January Paleo Challenge, and will also discuss the rules of the challenge. Sunday, December 16: Olympic Weightlifting Seminar with Anna Martin, former college national [...]
A New Session of BrewCity CrossFit Elements Classes Starts This Week!
Posted on 15, Oct
Are you interested in starting CrossFit? Or know somebody who is? The next cycle of Elements starts this week! Elements classes are Tuesdays and Thursdays at 7:30pm and run for 3 weeks (6 classes total). Come get in the best shape of your life!
April is Handstand Push-up Month at BrewCity CrossFit
Posted on 1, Apr
How are your handstand push-ups? They’re a pretty big weakness for a lot of us, so we’ll be paying special attention to them for the month of April. Three days per week we will be focusing on handstand push-ups and other movements and scaling options that will help us get stronger and more comfortable upsidedown. Let’s see [...]
A word about workout tracking
Posted on 24, Jan
Are you tracking your workouts? You should be! Part of what makes CrossFit work is that our workouts are timed, measured, or scored. Many of us are in the middle of the Paleo Challenge right now. I’m guessing that many of those people are learning that having to track our meals is helpful in and [...]
Wednesday’s Workout: “Isabel”
Posted on 17, Aug
Wednesday’s Workout is “Isabel”: 30 Snatches (135#/95#) for time. Performing a snatch involves just about all your larger muscle groups in a dynamic fashion. The snatch is also the most complicated skill we do in CrossFit. Every rep requires concentration, which means the nervous system receives much more stimulation than when performing a static exercise. But when you can successfully perform a snatch, the [...]
Wednesday’s Workout: EMOTM Squat Snatches
Posted on 10, Aug
Wednesday’s Workout: Each minute on the minute, for 20 minutes, perform 1 squat snatch. Increase weight as you go. We’ll also finish things off with three max sets of pull-ups. Article: Burning Runner–An Inside Look Into CrossFit Cultrue STARRETT IS ONE of countless coaches in attendance and competing. Another, sitting 200 feet to Starrett’s right [...]
Tuesday’s Workout: “Christine”
Posted on 2, Aug
Tuesday’s Workout is “Christine”: 3 rounds of 500 m row, 12 bodyweight deadlifts and 21 box jumps. This will also be your opportunity to check out the fleet of rowing machines we just picked up, thans to Joe and Julie at the Milwaukee Rowing Club. They’re “Model B”, which means they have wooden parts and [...]
Shoulders to Overhead, and a Brewery Tour
Posted on 17, Jun
Friday’s Workout: Five sets of 1 Press, five sets of 3 push-press, and five setsof 5 push-jerk. Perform each set on a 90 second interval. Increase the weight as you go. Learning the progression of lifts that move weight from the rack position to overheard–the shoulder press, then the push press, then the push jerk–has [...]
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 [...]
BrewCity CrossFit Athlete Profile: Mikey D.
Posted on 17, Oct
Name: Mikey Drobac Hometown: Brookfield, WI Age: 34 When did you first start CrossFitting? 5 months ago when Brew City opened it’s doors. When did you first start training at BrewCity? See above. I did Fight Gone Bad at the Grand Opening…talk about a rude awakening. Favorite WOD: I like flipping upside down and climbing [...]
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