Siteplicity

•

June 10, 2012

6/10 WOD: "Hope"

“Hope”Three rounds of:Burpees75 pound Power snatchBox jump, 24″ box75 pound ThrusterChest to bar Pull-ups“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.Oly Class1) Take 5 reps to find a very heavy Power Clean (no misses) – rest as needed.3X3 touch & go Power Cleans @ 85% of heaviest rep from #1 – rest EXACTLY 60 seconds (straps may be used if you have used them – beware of wrist injury).3a) 5X2 Clean Pull @ 120% of heaviest rep from #1 – rest 60 seconds.3b) 5X100’ Prowler Push (high handles) – heavy, rest 60 seconds.TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL Courtesy of Crossfit One World, Freddy C.

Not having goals, both short term and long term.A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.
Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there.
Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??
Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!
Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. I would even recommend that every few months you take at least a week off from high intensity training. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper. The dumbest thing I ever heard anyone say was, “It hurts to train, but I have to workout.” (That was me by the way….)
Poor hydration. Water is often an overlooked ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. You will be hard pressed to drink to much water in a day. Drink up!!!
Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small…commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential.
Lack of a proper warm-up/cool down. Sure, argue all you want that when the shit hits the fan in life, you don’t get the chance to warm up. Very true, but a training session is not life. You are attempting to improve your athletic ability. You can’t do jack if you get hurt. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibility will increase. Injuries will decrease. Your workout performance will improve dramatically.
Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a person’s athletic ability watching them perform a few simple tasks just within a warm-up. Why is it when I tell someone they should scale a movement or a rep count or the load, they don’t want to listen to me? The road to better athletic performance is a path easier traveled when you listen to an experienced coach. Trust me.

Continue reading

Make Nutrition Simple with These 3 Easy Steps

Eating healthy can seem complicated and intimidating. There is so much information out there that it can be challenging to navigate through all the noise to find good, trustworthy information.

Fewer Thumb Workouts, More Actual Workouts

Deep down, we all know that we spend a bit too much time on our phones. If thumb workouts counted as actual workouts, fitness wouldn’t be a problem for anyone. But unfortunately, thumb workouts aren’t doing us any favors. Here are FOUR ways our phones are killing our gains.

Calorie In, Calorie Out

A widely debated question in nutrition is: Are all calories made the same? Is a calorie just a calorie?

How to start training if you're over 50

Are you over 40 and feeling like it's too late to start a fitness journey?

Make Time, Not Excuses

How many times have you heard this?

The Top 5 Reasons Why Eating Whole Foods is the Best Thing You Can Do for Your Fitness

When it comes to achieving optimal fitness and overall well-being, nutrition plays a vital role.

<strong>THE 2023 CROSSFIT OPEN!</strong>

If you’re unfamiliar with the CrossFit Open, it’s CrossFit’s largest annual online competition with over 275,000 people registered from around the world in 2015

5 reasons why fitness is so good for mental health and depression

Depression is a common mental health disorder that affects millions of people worldwide.

Health Benefits of Eating Paleo

The paleo diet, also known as the "caveman diet," has been gaining popularity in recent years.

The Power of Consistency in CrossFit

CrossFit is a high-intensity workout that has taken the fitness world by storm. It's a combination of cardio, weightlifting, and gymnastics, and it provides an unparalleled workout experience that will push you to your limits.

5 Reasons Why Exercise (CrossFit) is Good for Mental Health

Exercise is not only beneficial for your physical health but also for your mental well-being.

Stop waiting to "get motivated."

"I want to exercise and eat better, but I'm just not motivated...what should I do?

What are the benefits of joining a community-based fitness gym?

The primary reason is that we are locally owned and operated, and the goal of the members of our community-based gym is to provide help, support, and encouragement for each other.

1/31 "Saturday"

WOD: Each partner must complete 10 reps at a time, and then switch.

2/3 "Tuesday"

CONGRATS TO MEMBER ROB DEFLIEZE WHO FINISHED 2nd IN HIS CLASS AND WITH A PERSONAL PR!! CONGRATS ALSO TO COACH RYAN AND HIS EXCELLENT COACHING AND ENCOURAGEMENT! Strength: Fitness: Back Squat, L-sits inbetween each set for ME, Ring Rows, double-under practice Performance: Back Squat, C2B Pullups, double-unders WOD: Fitness and Performance: Calorie Row (Perf: AD if no rowers), Bar-facing Burpees, Thrusters Member News: +++The 7am (Thursday, 2/5 & Saturday, 2/7) CF boot camp classes will be cancelled this week! +++Retail: Official in house retail store hours begin this Saturday, from 7am-11:30am.

2/1 "Sunday"

Ryan and Rob did amazing at the midwinter meltdown rowing competition in Madison yesterday.

2/2 "Monday"

Great morning workout with everyone.

1/30 "Friday"

Be more human!!! Strength: Fitness and Performance: BtN Snatch Grip PP + OH Squat Front Squats (32x1 tempo) WOD: Fitness and Performance: DB Renegade Rows (50/25# per hand), Calorie row, Walking Lunges, Double-Unders (x2 singles) Member News: (SO MANY EXCITING THINGS HAPPENING!!) +++Don't forget that this Saturday, January 31s is your last day for T-shirt specific registration for "Love Gone Bad"> Zen Planner Registration closes on Feb 12th! +++Our Olympic lifting classes started on Monday! You can still get in on the action! $35.

1/29 "Thursday"

Strength: Fitness and performance: DB Bulgarian Split Squat, battling rope slams (max effort), HS Hold WOD: Fitness: Ring dips (parallete dips scaled - elevated feet if possible), alt split jumps, Front Squats (95/65), Pullups (jumping scaled - no rings/bands),KB Swings (55/35),Burpees Performance: Rope Climb, alternating Split Jumps, Front Squats (115/75), C2B Pullups, Hang Power Clean (115/75),Burpees -------- A great repost from "CrossFit Kinnick" on Hook gripping! Fight through the pain and keep working on it! There's a reason why we continue to encourage you to do this! "Different grips play different roles when grabbing bars.

1/28 "Wednesday"

Get ready for some heavy lifting tomorrow;).

1/25 "Sunday"

[caption id="attachment_8944" align="aligncenter" width="601"] Congrats to Colin and Carly for winning the 2nd annual Battle of the Ball and Chain competition down in Kenosha! So proud of you guys![/caption] Badger CrossFit represented well at the Battle of the Ball and Chain in Kenosha! In the Rx division, Colin and Carly were the overall champs, taking 1st place in 4 of the 5 events!!! That is domination on their part.

1/27 "Tuesday"

Strength: Fitness: Hang Power Snatch (above knee), Push Press AHAP Performance: Pause Power Snatches, Push Press, Airdyne WOD: Fitness: AMRAP 9 Deadlift, Situps, DU or lateral bar jumps Performance: Deadlift, T2B, Double-unders "Battle of the Ball and Chain" Repost from yesterday (*From Tyler: Sorry I missed some teams! Please let me know if I missed your name/placing!): Badger CrossFit represented well at the Battle of the Ball and Chain in Kenosha! In the Rx division, Colin and Carly were the overall champs, taking 1st place in 4 of the 5 events!!! That is domination on their part.

1/26 "Monday"

Strength: Fitness: Back Squat, Ring Rows, V-ups Performance: Back Squat, Pull-ups, Toes-To-Bar WOD: Fitness: Dumbbell Thrusters, Burpees, Row Performance: Clusters (Squat Clean Thrusters), Burpee Box Jumps Member News: +++Badger CrossFit Weight Lifting Club: You can now sign up!! Classes begin on Monday, January 26th! +++Badger CrossFit has an event coming up!! What better way to celebrate Valentine’s Day than by sweating with your sweetie and raising money for a great cause! Join us at Badger CrossFit on February 14, at 8:30am for LOVE GONE BAD! LOVE GONE BAD will replace all regular classes scheduled for this day! The Cause: All money raised prior, during, or after this event will go directly to CrossFit MPS! Why CrossFit MPS: CrossFit MPS is a non-profit cost-free CrossFit Affiliate and CrossFit Kids Program dedicated solely to the students and staff of Milwaukee Public Schools.

1/22 "Thursday"

Strength: Fitness: Front rack forward lunge step, Chin over bar hold, Handstand hold (nose and toes) Performance: Front rack forward lunge step, Rope Climbs, Handstand hold WOD: Fitness: Row, Pullups (jumping if nec.

1/23 "Friday"

Strength: Fitness and Performance: Snatch Grip Push Press + OH Squat, Front Squat WOD: Fitness and Performance: Burpees, Push Press F: Shuttle sprints P: Airdynes.

2/11 "Wednesday"

Our February elements doing a great job so far! #badgercrossfit #crossfit #elements #milwaukee #tosa #fitness #fitfam #sfh #reebokrecognized #bemorehuman A photo posted by Badger CrossFit (@badgercrossfit) on Feb 10, 2015 at 1:15pm PST Strength: Fitness: Front Squat, DB bent over row-Heavy! Performance: Hang clean, DB bent over row-Heavy! WOD: Fitness: Row, Walking Lunges, Horizontal Ring rows, Row, Goblet Squats, DB Box stepups Performance: Row, Wall balls , C2B pullups A couple things to note.

2/10 "Tuesday"

Strength: Fitness and Performance: Snatch Grip RDL, Close-grip Bench Press, Pullups (Hold :02 at top) WOD: Fitness: DB Press (50/25), DB Burpees DL (same), Double-unders (x2 singles) Performance: Strict HSPU, DB Burpee DL (60/35), Double-unders We are busy people.

1/21 "Wednesday"

Strength: Fitness and Performance: Clean Pull + Power Clean, Jerk Dip + Split Jerk, Turkish Get-ups WOD: Box Jumps (24/20), Wall Balls (20/14) What: The CrossFit Games Open Where: BCF When: Every Saturday for 5 weeks (Starting Feb 28th) Who: You! Why: Read below! FOUR REASONS EVERY CROSSFITTER SHOULD PARTICIPATE IN THE CROSSFIT GAMES OPEN SIGN UP FOR THE GAMES HERE! (Be sure to select Badger CrossFit as your team and your affiliate!) February 28, 2015 is the beginning of the 2015 CrossFit Games season with the start of the Open.

1/2 "Friday"

BCF represents at the #BradfordBeach polar plunge! #cold #crossfit #badgercrossfit #crazy #constantlyvaried A photo posted by Badger CrossFit (@badgercrossfit) on Jan 1, 2015 at 12:05pm PSTS Strength: Press WOD: Fitness: Parallette Jump Overs, Situps, OH Lunges Performance: Double-unders, Knees-to-Elbow, OH Squats SECOND WOD: 1.

1/19 "Monday"

Strength: Fitness: Back Squat, DB Rows, Ring Rows Performance: Back Squat, DB Rows, Pull-up/Muscle-ups WOD: Fitness: Slam Ball, T2B, Front Squat Performance: Row, T2B, Hang Squat Clean Congrats to BCF athlete Michael Hubbs on his PR 5000m skate! #speedskating #CrossFit @realhubbs A video posted by Badger CrossFit (@badgercrossfit) on Jan 17, 2015 at 1:53pm PST.

1/17 "Saturday"

Strength: Fitness and Performance: Jerk, Power Cleans Partner WOD: Power Clean, Row, med-ball situps, Box Jumps, Pushups Front squat, Burpee, pull-up medley.

1/13 "Tuesday"

Strength: Fitness: 1) Position Power Snatch (high-hang + hang at knee) or snatch grip RDLs 2) Push Press Performance: 1) 2 Position snatch (high-hang + hang at knee) 2) Push Press - heavier than last week WOD: Fitness: Russian KB Swings (55/35), Burpees to 6" target, Slam Balls (35/25) Performance: Russian KB Swings (70/55), Burpees to 6" target, Airdyne sprint Member News: ++Some of you may have noticed that on Saturdays we now have a 10:30am class entitled "Competitor Team WOD".

1/16 "Friday"

Strength: Fitness and Performance: Snatch-Grip push press + OH Squat Front Squat WOD: Fitness and Performance: Front Squats Pullups Bar-facing Burpees We all have workouts we love and workouts we hate, but we can overcome! Often the workouts we hate are the ones our bodies need.

1/15 Thurs

Strength: Fitness and Performance: Hang Clean, Close-grip bench Press WOD: Fitness and Performance: Deadlift, Row Badger CrossFit has an event coming up!! What better way to celebrate Valentine’s Day than by sweating with your sweetie and raising money for a great cause! Join us at Badger CrossFit on February 14, at 8:30am for LOVE GONE BAD! The Cause: All money raised prior, during, or after this event will go directly to CrossFit MPS! Why CrossFit MPS: CrossFit MPS is a non-profit cost-free CrossFit Affiliate and CrossFit Kids Program dedicated solely to the students and staff of Milwaukee Public Schools.

1/14 "Wednesday"

Strength: Fitness Dumbell Lateral Box Step-ups, Hang Cleans (above knee) Performance (alt a/b): Dumbell Lateral Box Step-ups x 5/side AHAP, Weighted Pullup, AHAP WOD: Fitness: Wall Climb, Box Jumps, Farmers Walks (60/35 DB), Power Cleans (135/95), Walking Lunges, Double-unders Performance: Strict HSPU, Box Jumps (30/24), Farmers walks (70/55), Ring Pushups, Air Squats, Double unders.

1/12 "Monday"

Strength: Fitness: Back Squat, Pull-up negatives, Barbell Rows Performance: Back Squat, C2B or MU work, Barbell Rows WOD: Fitness: Wall Balls, Row Performance: Thrusters, Row Synchronized toes to bar, partner burpees and undroppable kettlebell swings.

1/11 "Sunday"

Strength/Skill: Make up session - work on weakness, lift missed during the week, etc.

1/10 "Saturday"

Strength: Fitness: Jerk dip + Jerk, Deadlift, Broad Jumps Performance: Jerk dips (tempo), Clean deadlift, Broad Jumps Partner WOD: Buy-in: 1000m Row -then- 3 Rounds 20 Synchronized Toes to Bar (or V-ups or Tuck Ups) 25 Burpees over Partner holding plank 30 Kettlebell Swings (55/35) (can’t rest KB anywhere) -then- Cash-out: 1000m Row We're going to miss you Brandon @alpinesun! It's been a great time while we had you here! You've developed into a great athlete and I hope your fitness journey continues to succeed.

1/9 "Friday"

Strength Fitness and Performance: Snatch-Grip push press, OH Squats, Front Squat WOD Fitness: Wall Balls, Squat Thrusts, Pullups Performance: Power Clean, S2OH, Pullups This week's recipe: Shredded Kale Salad with Pancetta and Hard-Boiled Egg *From the ironyou.

1/8 "Thursday"

Strength Fitness and Performance: Wall Climbs, L-sit, Tempo Negative Pullups WOD Fitness: Double-Unders, Abmat Sit-Ups Performance: Double-unders, GHD Sit-ups Member of the Month Your Member of the Month is Theran! Name: Theran Hometown: Middleton, WI Crossfitting since? Summer 2012 A little about yourself I work as an equity analyst at Wells Capital Management.

"Tuesday" 1/6

Strength Fitness: Hang Snatch Push Press Performance: Snatch + Overhead Squat WOD Fitness: Row, DB Power Snatch(50/35), Parallette Lateral Jump-overs Performance: Row, Hang Power Snatch (75/55), Double-unders, Row The Opens are around the corner!! Get ready.

1/4 "Sunday"

(Chest to floor on your burpees, ladies and gentlemen!) What a great day in the gym on Saturday! We had almost over 100 people in the doors before 11AM! Yes, it's new year, but there is NO better place to be than BCF for your health and fitness goals.

1/3 "Saturday"

Strength: Fitness: Front Squat, Jerk stance Press, Chin hold Performance: Front Squat, Jerk Balance, SHSPU WOD: Row, Power Cleans, Pushups, Wall Balls.

12/31 "Wednesday"

Strength: Fitness: Back Extensions, Deadlift Performance: 1) Power Snatch w/ pause above knee, Clean RDL WOD: Fitness: Row, Pull-Ups, Power Cleans (95/65), Shoulder to Overhead, Double-Unders Performance: Row,Chest-to-Bar Pull-Ups, Power Cleans (135/95), Shoulder to Overhead (135/95), Double-Unders Member News: - This is for the BCF parents this time.

12/1 "Monday"

Strength: F: Clean, box step up, static holds P: Clean, box step up, MU or holds WOD: "Fran" - Thrusters and Pullups It's that time of year again! Please spread the word and VOTE for Badger CrossFit! It's super quick and easy! Please also tell your friends and relatives of BCF about us! We would love to showcase our gym to them and help them with their goals! News and Notes: We hope you all had a great Thanksgiving week and weekend! We get back at it this week with a classic benchmark for us, "Fran.

12/29 "Monday"

Strength: Fitness: Clean Pull/Clean, Kipping swing, DB Row Performance: Clean Pull/Clean, Kipping swing, static chin holds WOD: All: Thrusters, Pullups, Box Jumps, Burpees This Week's Extra Aerobic Conditioning *You are not to perform this extra aerobic work unless you have talked with Adam/Tyler.

12/27 "Saturday"

Strength: Fitness: Good morning, Front Squat, Kipping skill work Performance: OHS, Snatch Balance, Front Squat, Kipping skill work WOD: Fitness: Run, DB Snatch, Double-under Performance: Double-unders, DB Snatch.

12/23 "Tuesday"

Strength: Fitness and Performance: Back Squats WOD: Fitness and Performance: “Helen” Run, Kettlebell Swings, Pullups Extra Aerobic Conditioning: Row 45 minutes *Top of every 5th minute, 3 wall walks, 20 Double-unders, 20 Back Extensions Extra Performance Work: A) 3x3 Pause Clean Pull (pause 1” off floor, below knee, top of knee then clean pull) B) 3x3 BtN Strict Press Post by Badger CrossFit.

12/22 "Monday"

Strength Fitness: Hang Power Snatch, OH Squat, Pullup Skill Work Performance: Power Snatch, Pullup Skill Work WOD: Fitness: Burpee, Back Squat, Situps Performance: Bar-facing Burpee, Back Squat, Toes to Bar This week's extra Aerobic Development work: Monday: Airdyne 35 minutes @ 8 RPE (80% effort) *At the top of every 5th minute, row 1:45/500m split for 60 sec.

12/21 "Sunday"

Strength: Skill and Drill - make up day! WOD: Row, burpees, lunges, pullups, pushups, plate-to-overhead Post by Badger CrossFit.

12/14 "Sunday"

WOD: Please do not come to today's WOD if you did Friday AND Saturday's WODs.

12/20 "Saturday"

Strength: Fitness and Performance: RDL, Jerk dips + Split Jerk WOD: Double-unders, walking lunges, Med-ball cleans, Box jumps, Power Cleans, Slam Balls, Wall Walks, Broad Jumps.

12/16 "Tuesday"

Strength Post by Badger CrossFit.

12/11 "Thursday"

Strength Fitness AND Performance: Dead lift, DB Bench Press, Powell raise WOD Fitness: Shuttle Sprints, Med-ball Situps, Squat Thrusts Performance: Airdyne, T2B, Burpee Box Jumps What are you using your fitness for? Good summer surf vibes on this wintery day.

12/4 "Thursday"

Strength: Fitness and Performance: Turkish Getups Freestanding Handstand practice Hollow Hold WOD: Fitness: Burpees, Tuck Jumps Performance: Burpees, Double Unders Interesting repost from blog.

11/28 "Friday"

Strength; L-sit, HS Holds WOD: Wall balls, situps, double-underss Thanksgiving, The Basic Day-After Recovery Plan It's the day after Thanksgiving.

12/2 "Tuesday"

Strength Fitness and Performance: Back Squats WOD: Fitness: Wall Walks, KB Swings, Row Performance: Wall Walks w/ a HSPU at the top, KB Swings, Row An amazing story! This has been surfacing around in social media and if you haven't seen it, it's worth a watch! Member News: We hope you all had a great Thanksgiving week and weekend! We get back at it this week with a classic benchmark for us, "Fran.

11/25 "Tuesday"

With regards to strength training, don't compare yourself to others.

11/27 "Thursday"

Happy Thanksgiving Badger CrossFitters to you and your lovely families! We are so thankful for you as members! ____________________________________________________________________________________ As a reminder, there are no regular group classes tomorrow but Coach Troy will be holding an open gym/ a time for members to do Clovis! Here are some guidelines on how tomorrow will work from Coach Troy.

11/24 "Monday"

Notice how Speal drops off his rings to attain consistent movement for the next rep? This is experience, skill, practice and perfection in motion.

11/22 "Saturday"

Strength: Fitness and Performance: Back Squats WOD: Fitness: T2B, thrusters, doubleunders Performance: T2B, front squat, pull-ups.

11/15 "Saturday"

John Heim with a 240# Clean and Jerk PR! Go Hard and Go Home The vast majority of your training time, regardless of your aim, should be spent at general physical preparation, embodied in simple couplets and triplets, strength training, and the occasional long-duration effort.

11/18 "Tuesday"

Congrats to Peter G on his 180# snatch PR! Strength: Fitness and Performance: Front Squat WOD: Fitness: Row, Medball Squat Jumps, Power Cleans Performance: Airdyne, Box Jump Overs, Clean News and Notes: Post about your PRs/accomplishments this past week on the boards between the bathrooms! From Endurance Coach Dan: Reminder: Endurance 5:46ish at the Petit Center.

11/20 "Thursday"

Strength: Fitness and Performance: Nose and toes handstand hold, Hollow rocks, Arch rocks, Plank hold, Shoulder bridge hold WOD: Fitness and Performance: KB swings, 1 arm Russian KB swings, KB Reverse Lunges _____________________ Member News: Please note that we will be taking all items in the Lost and Found basket to Goodwill this Friday! Don't forget about our Badger Christmas party, Friday, Dec.

11/13 "Thursday"

Strength Fitness and Performance: Bench Press Turkish Getup DB Rows WOD Fitness: Rowing Ring Pushups with pause at the top Kettlebell Swings (70/55) Performance: Rowing Ring Dips with 1 second pause at the top Shoulder to Overhead (135/95) Member News: BCF Jingle Bells Holiday/Christmas Party Once again BCF invites you to put the kettle bells down, grab a beverage and join your fellow athletes for a night of festive fun to support a great cause.

11/11 "Tuesday"

Fitness and Performance: Hollow ups/Hollow Rocks Side Arch ups, thread the needles Arch ups, arch rocks, arch hold The Three Wisemen Tribute WOD “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 20 Pull-Ups Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs) Why this Wod? "The Three Wise Men Veterans Day Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling.

11/8 "Saturday"

Meghan showing us how violent hip extension actually helps you get up! Jake is close as well! WOD: Fitness and Performance: Sprint, Burpee, Squat Jumps, DB Snatch, HR Pushups, Lateral Jumps, Bear Crawl, Broad Jump, Mountain climbers, Grasshoppers, DB Push Press, Tuck Jumps, Row.

11/7 "Friday"

Strength Fitness and Performance: Back Squat, Pike and Straddle Leg Lifts, Turkish Getup WOD Thrusters Row Member News and Notes: The Three Wisemen tribute WOD: We've received a number of questions about how we'll be running the threewisemen tribute! This will be taking place on Nov.

11/5 "Wednesday"

Strength Fitness and Performance: Clean & Jerk Rope Climb(wear high socks or pants!) Double-Unders WOD Fitness: run, BB Complexes, Lateral Jumps over barbell Performance: Row, Bench Press.

11/4 "Tuesday"

Strength Fitness: Front Squats Handstands Performance: Front Squat: WOD Fitness: Wall Balls Burpees Pullups Performance: Wall Balls Burpees Rope Climbs Member News: Regarding future retail purchases/special orders!! -Typically for special orders, be it hoodies, shoes, or SFH, we'll charge the account we have saved on file for you the day the item comes in.

10/30 "Thursday"

Training with Integrity! Are you asking the best of yourself in training? Are you pursuing excellence? Are you throwing a weight around with terrible form and counting that as a rep? Are you selling yourself short, or are you challenging yourself? Are you allowing yourself to struggle every now and then? In training, as in life, there is no growth in your comfort zone.

10/29 "Wednesday"

It's not as much about quantity as it is about quality!Speaking of QUALITY! Stick around tomorrow for dinner! Urban caveman will be here at 7:30pm!"Here's what you need you to know!Forget about counting calories.

10/24 "Friday"

Are you getting the vitamin D that you need? Here's some more great information from SFH on why this is so important!> Fitness: Press and Push PressPerformance: Front Squat + Jerk complexWOD Fitness: Double-Unders Burpee Box Jump-Overs (24/20) Pullups Performance: Double-Unders, Pull-Ups, Burpee Box Jump-Overs (24/20), Push Press (115/75).

10/23 "Thursday"

Strength Fitness: Bulgarian Split Squat, Seated Pike and Straddle Leg Lifts, Double Unders x 60 seconds Performance: Make up WOD Fitness: run, Wall Balls, GHD Situps Performance: “Burping Row” Row, burpees.

10/22 "Wednesday"

Are you on Facebook? We have many groups on Facebook that you should be a part of for ease of communication.

10/20 Sunday

THE BCF HALLOWEEN PARTY IS OCT 31st!!! ALL YOUR FRIENDS ARE WELCOME! SEE SIDEBAR TO THE LEFT! Strength Fitness: Snatch Grip Push Press, Overhead Squat Strict Chinup PushupsPerformance: Snatch Balance + Hi Hang Snatch + SnatchWOD Fitness and Performance: Squat Cleans Ring Dips.

10/18 "Saturday"

Please join us tomorrow for our FREE INTRO class.

10/6 "Monday"

+++PRE ORDER OF HOODIES+++We are ordering hoodies, and want to know if you want one! They are the same at Rogue Fitness's R hoodie, color red.

10/16 Wednesday

Amazing job to all who completed the Paleo Challenge! It was a long 30 days for some and not bad for others.

10/15 "Wednesday"

Strength Fitness: Push Press + 2 Push Jerk + 1 Split Jerk, Pistols, Strict T2B Performance (strenth and technique day): Push Press, Split Jerk, Dead lift WOD Fitness: Single KB OH Walking Lunges (left), KB Swings, Single KB OH Walking Lunges, Lateral Jumps (over KB) Performance: Row DIY RWOD: Hip drill warmup, 2 rnds of 3min on 1 off of PERFECT technique Then.

10/14 "Tuesday"

Strength Fitness and Performance: Tempo Front Squats, Freestanding handstand WOD Fitness: Ru, C2B Pullups, Unbroken Wall Balls, Box Jumps (24/20) Performance: Wall Ball, C2B Pullups, Hang Squat Cleans, Bar Muscle-ups GOALS, GOALS, GOALS.

10/10 "Friday"

Strength:Fitness:Cleans + s2oh, Strict Toes to Bar, Russian Kettlebell SwingsPerformance:Back Squat, Double-unders, Toes-to-bar WODFitness and Performance:Ground to Overhead, Burpees over the bar Paleo challengers.

10/9 "Thursday"

Strength Fitness and Performance GH Raises, Weighted Sit-ups – feet anchored, DB across chest, you chose weight, GHD Situps (newer athletes < 3 months, 1 round only), Hip Extensions, Hollow Hold, Banded Good Mornings, Abmat Sit-ups WOD Fitness and Performance: Row, Run, Ring Dips, Pushups.

10/8 "Wednesday"

Strength Fitness: Back Squat, GHD Hip Extensions, Supine Ring Rows Performance: Clean & Jerk WOD Fitness: Double Unders (90 singles), Jumping Lunges, Toes to Bar Performance: Run, Strict Handstand Push-Ups, Pull-Ups News: October Orders are now being taken for Stronger Faster Healthier's products.

10/4 "Saturday"

Our focus each and every day on everything that we do at Badger CrossFit is 'virtuosity.

9/12 "Friday"

Strength: Fitness: Good Mornings Handstand Holds/Freestanding Hollow Rocks Performance: Back Squat WOD: Fitness: Ground to Overhead ) Burpees over the bar Run Performance: Double-Unders Muscle-Ups Power Cleans Push Press Some things to keep in mind for the Paleo Challenge.

10/2 "Thursday"

Strength Fitness: Ring Rows, Box Squats, Monster Walks Performance: Make up missed lift from this week.

10/1 "Wednesday"

Strength Fitness and Performance: Clean and Jerk, T2B WOD: Fitness: T2B, Box Jumps, Wall Balls (20/14) Performance: Unbroken Wall Balls (20/14), T2B, Burpee Box Jump-Overs (24/20) Member News: Interested in Grass-Fed Beef or other high quality animal products? Our favorite farmer, Steve, will be in the area Oct.

9/26 "Friday"

Strength Fitness: Tempo Romanian Dead lift, Skin the Cats Performance: Back Squat, Push Press WOD Fitness: Row, Inverted Burpees,DB Snatches (50/35), Pull-Ups/Ring Rows, Situps, Wall Ball, Overhead Plate Carry Performance: Strict Handstand Push-Ups, Strict Pull-Ups, Alternating Pistols There's been a lot of good articles that have been posted on the facebook page regarding tweaking your diet, mostly as it relates to the Paleo challenge.

9/30 "Tuesday"

Strength: Fitness: HSPU, DU, HS Hold Performance: HSPU, DU, HS Hold WOD: Fitness: Burpee, run, pushup, push press Performance: Burpee, run, ring dip, hspu Badger News: Upcoming Events/classes: 1.

9/25 "Thursday"

Strength Fitness: DB or KB Walking Lunge Handstand walking progressions Performance: Make up strength if you missed Mon, Tue, or Wed.

9/24 "Wednesday"

Strength: Fitness: Strict Toes to Bar, Tempo Front Squats, Side Plank ups Performance: Power Snatch + Overhead Squat + Snatch WOD: Fitness: Run, Kettlebell Swings (55/35), Pullups Performance: Double Kettlebell Swings (55/35, Box Step-Overs with Front-Racked Kettlebells (55/35), Unbroken Wall Ball Shots Member News: -BCF is currently 27th in class in the Concept2 Fall Challenge, but we are oh so close to jumping up a few spots - remember to log your meters, no matter how you did them or how little, it all helps! You can still sign up!! You can still sign up! It is a team challenge for total meters rowed from Sept 15 - Oct 15, some small prizes (shirts, etc) but mainly bragging rights.

9/22 "Monday"

No excuses, no limits! Think about what you have to do to succeed, and do it.

9/23 "Tuesday"

Strength: Fitness: KB Press, Ring rows, Pushups Performance: Strict muscle up, handstand walks WOD: Fitness: Wall balls, Burpees over parralettes, T2B Performance: Row, C2B.

9/19 "Friday"

Strength: Fitness: Handstand progressions and Handstand Walking Performance: Back Squat WOD: Fitness: Ground to Overhead, C2B Pull-Ups, Run Performance: Bar Muscle-Ups Strict Handstand Push-Ups Push Press Volunteer: Any folks out there interested in picking up rocks some time this Saturday for a local community garden? Victory Garden Initiative, a community garden in Milwaukee, is looking for some help moving rocks before a fundraising event that they're putting on!.

9/17 "Wednesday"

Strength: Fitness: Push Press, Ring Holds, Strict Toes to Bar Performance: Power Clean WOD: Fitness: Kettlebell Swings, Thrusters Performance: Wall Ball Shots, Toes to Bar, Burpee Box Jump-Overs.

9/18 "Thursday"

Strength: Front Squat Ring Rows Double Under WOD: Row, Pushups or Handstand Pushups, T2B or V-ups, Bear CrawlThoughts on Competition from Badger athlete, Mary Pelkofer, who competed this last weekend at the Granite Games.

9/5 "Friday"

Strength Fitness: OHS, KB DL, Plank Performance: Push press, split jerk.

9/4 "Thursday"

HEARTThis is what gets you through your WOD or your skill or your strength section when the going gets tough.

9/3 "Tuesday"

This post is directed toward our up-and-coming group of competitive athletes, anyone interested in the sport of CrossFit, and all other members who pay attention to our ever evolving programming.

Don’t miss another article

Related