5/22
Strength:
5X3 Tempo Back Squat @ 80% – rest 60 sec. (quick descent, 3 count, bounce and quick back up)
Rest :15… ME strict CHIN ups.
WOD:
5 rounds of 300m run (state St), 14 ring dips, 7 Power Cleans & Jerks
RX: 135/95 L3: 115/75 L2:95/65 L1: 65/45
This weeks news:
FYI the Mem Day Murph is filled up. We can only accommodate approx 25 people on the rig. If there are others interested in doing it but you can’t sign up, we will have another round. There are also other hero wods that can be done. I will contact everyone who is registered for it to ensure you’re still a go.
Brewer tickets are in! Section 412 Rows: 16-21. I will be charging you all for these this weekend. $20/ticket unless you are going on the bus ($5 more.). If you want on the bus let Dan Wilde know. If you want to join us but didn’t get tickets then buy seats near us. More details to come!
Steve’s Paleo Snacks are in stock, Grab and go. Just write down what you grab and the qty on the sheet on clipboard.
Tshirts are IN STOCK! 2 colors for men/women. $20 like usual. Tank tops coming soon!
ONLY 1 WEEK to go until the Block Melanoma 5K Run/3K Walk at the Zoo NEXT SUNDAY! I know there is a TON on our calendars, but if you are free and want to join Dan Gueldner’s team (Team Dave), please go to the following link to register. BCF Endurance team?? ALSO, Dan is hosting a paleo-friendly cookout at his house immediately after the event for those participating, so come join us!! (free BEER for the non-paleo peeps too)
http://blockmelanoma.donordrive.com/index.cfm?fuseaction=donorDrive.team&teamID=5020
Got excuses? Check out this guy.
5/21
Strength:
Bench Press: Work to BW or 3/4BW and do 1 max set. Minimum of 4 sets with 15 russian med ball twists between sets.
WOD:
21-15-9 Deadlift and Box Jumps (30/24)
RX: 245/170 L4: 225/155 L3: 185/130 L2: 155/110 L1: 115/75
A note from Coach Tyler:
Though it was a while ago, there was some amazing work that happened during the CrossFit Games Open. We saw some incredible amounts of heart being put into the workouts! However, sometimes heart isn’t enough to get the weight off the ground. To move weight, it’s not about pure strength, it’s about efficiency. When you are fresh and the weight isn’t too heavy, you can “muscle it”. But once you get tired, that muscling action goes out the window. Efficiency will move weight faster, for longer. When we move inefficiently, we end up relying on our arms to do what our hips should be doing. We short cut our jumping and landing because we think it will be faster, but we actually end up doing more work and getting tired quicker. We aren’t asking you to be “book perfect”. But we NEED you keep the key points we teach you so that you are moving correct and efficient. Listen to your coaches and move that weight over and over again to new PRs!!!
NEWS
We celebrate Dave and Becca on their amazing accomplishment of being revealed on Extreme Makeover: Weightloss.
Dave and Becca have been members and trained with us for almost a year to get to where they are! Watch their PREMIERE episode on May 28 from your home or with the BCF crew at 2562 N 61st Street, Milwaukee, WI 53213 at 7:00pm. Feel free to bring a Paleo Snack or Treat to the Premier party!
Spoiler alert for this month CFFB from Troy Peterson (as some have asked for it): 5/23/13 (Thursday) – CFFB Total (3 attempts at 1RM at each lift: Squat, Powerclean, Bench & Deadlift. In that order. Might run a couple minutes later that day, FYI. 5/30/13 (Thursday) – NFL combine day. Will pull 3-5 drills/tests that prospects are put through prior to the Draft. We’ll see if anyone compares to an average punter coming out of college…..
***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! http://www.gym.unitedhealthallies.com/
May’s Featured Female Athlete: Brie Dusing
Name: Brie Dusing
Hometown: Mukwonago
Age: 25
CrossFitting since: April 2012
Favorite WOD or movement: snatch and thrusters. I like movements that make my whole body hurt the next day 
Least favorite WOD or movement: Ring dips, only because I had to choose a least favorite and I’m not strong enough to do them without bands.. yet
What is your fitness background? What were you doing before CrossFit? Gymnast for 15 years.
How did you get into CrossFit? Watching the 2011 CrossFit games
How have you changed since starting Badger CrossFit? I’m so much stronger physically and mentally. Most importantly, I’ve stopped being one of those girls who constantly compare themselves to super models – instead I back squat twice their weight.
What are your goals for 2013? Where are you in terms of achieving them? Continue to become stronger everyday and work towards becoming a person to watch in the competition circuit of CrossFit.
What makes Badger CrossFit unique? The welcoming attitude received from all on your first day at the gym!
Any best BCF stories? .
What advice do you have for people just getting started? Have fun and don’t doubt your abilities – You will end up surprising yourself
May’s Featured Male Athlete: Cullen Teska
Name: Cullen Teska
Hometown: La Crosse Wisconsin
Age: 25
CrossFitting since: April 2012
Favorite WOD or movement: I really enjoyed “Jeremy” – Overhead Squats, KB Swings and Turkish Get Ups are probably my favorite movements.
Least favorite WOD or movement: Toes To Bar is my arch-enemy. Who even likes Burpees?
What is your fitness background? What were you doing before CrossFit? I played football through college (NCAA D3) and after college, I worked out regularly at local YMCAs until joining Badger Crossfit.
How did you get into CrossFit? I was introduced to another affiliate through a friend and got my butt kicked, I joined Badger because of proximity to my home and get my butt kicked on the daily there.
How have you changed since starting Badger CrossFit? I have lost about 20lbs since joining (20 prior via the Y) but more importantly my core/back/stability has shot through the roof. The quick and great increase in overall core strength has made me stronger in all other areas. Overall, I feel more like an athlete than any other time in my life.
What are your goals for 2013? Where are you in terms of achieving them? I would like to be at or under 200lbs as well as submit competitive Rx times.
What makes Badger CrossFit unique? The people! It has a solid atmosphere of community and camaraderie, with a touch of Tosa.
Any best BCF stories? Nothing too crazy- sharing a box for weighted step ups can be humorous…
What advice do you have for people just getting started? Don’t get discouraged! You will get stronger! Utilize the recording of times and reps as competitive fuel. Go to the same work out every time, you will get to know who you can compete with AND they will notice when you don’t come- accountability!
5/20 “Motivation Monday”
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This weeks skill:
Strict L-sits on bar (3xME), strict toes-to-bar x10. Then Review snatch.
Strength:
7X1 Hang Snatch + 1 OHS – heaviest possible, rest 60 sec.
WOD:
4 rounds of 15 hang power snatch (75/55), 10 strict pullups, 20 burpees on plate.
Rx: Use rings for pull-ups (must touch ring to chest)
NEWS
We celebrate Dave and Becca on their amazing accomplishment of being revealed on Extreme Makeover: Weightloss.
Dave and Becca have been members and trained with us for almost a year to get to where they are! Watch their PREMIERE episode on May 28 from your home or with the BCF crew at 2562 N 61st Street, Milwaukee, WI 53213 at 7:00pm. Feel free to bring a Paleo Snack or Treat to the Premier party!
Spoiler alert for this month CFFB from Troy Peterson (as some have asked for it): 5/23/13 (Thursday) – CFFB Total (3 attempts at 1RM at each lift: Squat, Powerclean, Bench & Deadlift. In that order. Might run a couple minutes later that day, FYI. 5/30/13 (Thursday) – NFL combine day. Will pull 3-5 drills/tests that prospects are put through prior to the Draft. We’ll see if anyone compares to an average punter coming out of college…..
***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! http://www.gym.unitedhealthallies.com/
5/17 “Abbate”
Strength: N/A
WOD: “ABBATE”
1mile run, 21 clean and jerks, 800m run, 21 clean and jerks, 1 mile run (does not have to be squat clean)
RX: 155/105 L3:135/95 L2: 95/65 L1: 65/45
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
NEWS
How are YOU doing with the paleo challenge? You’re almost half way there! Keep it up… Need more motivation? Check out these links!
http://robbwolf.com/what-is-the-paleo-diet/
http://www.nerdfitness.com/blog/2013/04/08/the-paleo-diet-debunked
http://fitknitchick.com/2013/03/27/my-paleo-diet-success-story-a-guest-post-from-a-paleo-pal
Need recipe resources? Check out these links!
http://www.thefoodee.com/tag/whole30/
http://nomnompaleo.com/
http://civilizedcavemancooking.com
(he’s got a lot of “non-whole30” options, but a great crock pot section!)
http://urbanposer.blogspot.com/p/all-recipes.html
(not all paleo recipes! But once you sort through, you can find some good ones!)
We celebrate Dave and Becca on their amazing accomplishment of being revealed on Extreme Makeover: Weightloss.
Dave and Becca have been members and trained with us for almost a year to get to where they are! Watch their PREMIERE episode on May 28 from your home or with the BCF crew at 2562 N 61st Street, Milwaukee, WI 53213 at 7:00pm. Feel free to bring a Paleo Snack or Treat to the Premier party!
A reminder to everyone that memorial day Murph is this Saturday from 9 to 1030 or so. If you’re interested in participating please sign up on our website. This event will take place over the partner wod and competition wod.
Spoiler alert for this month CFFB from Troy Peterson (as some have asked for it): 5/23/13 (Thursday) – CFFB Total (3 attempts at 1RM at each lift: Squat, Powerclean, Bench & Deadlift. In that order. Might run a couple minutes later that day, FYI. 5/30/13 (Thursday) – NFL combine day. Will pull 3-5 drills/tests that prospects are put through prior to the Draft. We’ll see if anyone compares to an average punter coming out of college…..
***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! http://www.gym.unitedhealthallies.com/
5/16
Strength:
Push Press: 4×3 – heaviest possible, rest :90
WOD:
AMRAP 5
5 power snatch (95/65), 15 double-unders.
-Rest 2 min…
AMRAP 5
5 ring pushups, 10 jumping lunges
-Rest 2 min…
AMRAP 5
5 barbell rows (95/65), 10 burpees over the bar.
NEWS
How are YOU doing with the paleo challenge? You’re almost half way there! Keep it up… Need more motivation? Check out these links!
http://robbwolf.com/what-is-the-paleo-diet/
http://www.nerdfitness.com/blog/2013/04/08/the-paleo-diet-debunked
http://fitknitchick.com/2013/03/27/my-paleo-diet-success-story-a-guest-post-from-a-paleo-pal
Need recipe resources? Check out these links!
http://www.thefoodee.com/tag/whole30/
http://nomnompaleo.com/
http://civilizedcavemancooking.com
(he’s got a lot of “non-whole30” options, but a great crock pot section!)
http://urbanposer.blogspot.com/p/all-recipes.html
(not all paleo recipes! But once you sort through, you can find some good ones!)
We celebrate Dave and Becca on their amazing accomplishment of being revealed on Extreme Makeover: Weightloss.
Dave and Becca have been members and trained with us for almost a year to get to where they are! Watch their PREMIERE episode on May 28 from your home or with the BCF crew at 2562 N 61st Street, Milwaukee, WI 53213 at 7:00pm. Feel free to bring a Paleo Snack or Treat to the Premier party!
A reminder to everyone that memorial day Murph is this Saturday from 9 to 1030 or so. If you’re interested in participating please sign up on our website. This event will take place over the partner wod and competition wod.
Spoiler alert for this month CFFB from Troy Peterson (as some have asked for it): 5/23/13 (Thursday) – CFFB Total (3 attempts at 1RM at each lift: Squat, Powerclean, Bench & Deadlift. In that order. Might run a couple minutes later that day, FYI. 5/30/13 (Thursday) – NFL combine day. Will pull 3-5 drills/tests that prospects are put through prior to the Draft. We’ll see if anyone compares to an average punter coming out of college…..
***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! http://www.gym.unitedhealthallies.com/
5/15
Strength:
5 sets of MAX Strict Pullups. *Use lightest bands possible for scaled.
WOD:
50 (steps) walking lunges (front rack pos.) (135/95)
40 KBS (55/35)
30 Box Jumps (24/20)
20 T2B
10 Hand Stand Push Ups
*200m run after each movement
News:
How are YOU doing with the paleo challenge?
You’re almost half way there! Keep it up…
Need more motivation? Check out these links!
http://robbwolf.com/what-is-the-paleo-diet/
http://www.nerdfitness.com/blog/2013/04/08/the-paleo-diet-debunked
http://fitknitchick.com/2013/03/27/my-paleo-diet-success-story-a-guest-post-from-a-paleo-pal
Need recipe resources? Check out these links!
http://www.thefoodee.com/tag/whole30/
http://nomnompaleo.com/
http://civilizedcavemancooking.com
(he’s got a lot of “non-whole30” options, but a great crock pot section!)
http://urbanposer.blogspot.com/p/all-recipes.html
(not all paleo recipes! But once you sort through, you can find some good ones!)
We celebrate Dave and Becca on their amazing accomplishment of being revealed on Extreme Makeover: Weightloss.
Dave and Becca have been members and trained with us for almost a year to get to where they are! Watch their PREMIERE episode on May 28 from your home or with the BCF crew at 2562 N 61st Street, Milwaukee, WI 53213 at 7:00pm. Feel free to bring a Paleo Snack or Treat to the Premier party!
A reminder to everyone that memorial day Murph is this Saturday from 9 to 1030 or so. If you’re interested in participating please sign up on our website. This event will take place over the partner wod and competition wod.
Spoiler alert for this month CFFB from Troy Peterson (as some have asked for it):
5/23/13 (Thursday) – CFFB Total (3 attempts at 1RM at each lift: Squat, Powerclean, Bench & Deadlift. In that order. Might run a couple minutes later that day, FYI.
5/30/13 (Thursday) – NFL combine day. Will pull 3-5 drills/tests that prospects are put through prior to the Draft. We’ll see if anyone compares to an average punter coming out of college…..
5/14
A note from Coach Tyler:
“One of the main things we hear from people starting with us or CrossFit in general is that they were afraid to try because they hear how hard it is. Yes, it’s tough. But it’s not impossible. In fact, with the object of any workout program being to improve your fitness, it MUST push your limits. Those limits will be different for everyone but the limits still need to be pushed. Fitness is not found in a cream, a pill, or a supplement drink. With our definition of fitness being “increased work capacity across broad times and modal domains” we now have a goal to shoot for. But the only way you can achieve this is to train in a way that supports this definition. It takes constantly varied movements done at HIGH INTENSITY. This is the part that gets most people. It’s uncomfortable to work at high intensity. BUT, once you get used to this then it actually become liberating! Once you get used to pushing yourself hard, then MANY of the other things in life seem to be easy. We know it’s tough. We know it’s uncomfortable. But we know the benefits that you will get from this. Come and see them with us!”
Strength:
3X10 Deadlifts @ 70% – rest exactly 2:30
WOD:
1k row
21 pullups, 42 med-ball situps, 2 tire flips
15 pullups, 30 med-ball situps, 2 tire flips
9 pullups, 18 med-ball situps, 2 tire flips
400m run
5/13 “Motivation Monday”
This Weeks Skill:
Agility Ladder:
1. Forward/back (in, in, out, out)
2. Agility Heisman (side to side w/ feet – R in, L in, advance to next)
3. Forward/back agility heisman (start at side, R in, L in, out. Start at other side and go)
Strength:
7X1 3-Position Snatch – heaviest possible, rest 60 sec.
WOD:
4 rounds of 400m run, 10 thrusters (115/75)
