Saturday 12/26

5 Rounds for time:400m Run
15 Overhead Squat 95/65

5 Tips for Getting Back Into Exercise

by Lisbeth Darsh

“After a break, how do you motivate yourself to get back into the gym?”

This question popped up on an “Ask Me Anything” session I was doing recently. It’s always a good one, because we all face this situation at some point.

Breaks are inevitable in our routine and our lives. We’re human. We get sick, we get injured, we get tired, we get busy. And so we end up out of our movement routine (whether that’s in the gym or on the trail or in the pool, etc.) and we have to find our way back in.

Sure, there are people who never miss a workout. They’re probably those kids who never missed a day of grammar school or high school, too. And they might be the folks who show up at work when they’re feverish or blowing snot all over. But the rest of us are human. And we miss a week or a month or … years.

So, how do you get back into activity after a period off?

1.) Show Up.

It’s simple, but it’s the start. All the motivational books in the world won’t help if you never get off your couch. Stop researching and thinking and preparing, and go do something TODAY. Your clothes don’t have to be stunning, your plan doesn’t have to be flawless, your nutrition doesn’t have to be perfect. You just have to get moving.

To continue, click here.

Tuesday 12/22

Push Jerk 5-5-3-3-1-1-1

Age no great burden for Olympic weightlifter Jessica Newman

By Lori Nickel of the Journal Sentinel

Jessica Newman is a 44-year-old mother of two from Oconomowoc who works third shift at UW hospital as a nursing coordinator.

She also happens to hold the state record in the Olympic weightlifting snatch and clean and jerk categories.

And she’s inviting you to try to beat her. 

No, seriously. 

It’s not a challenge, or some kind of act of bravado. 

Newman hopes that more people, including and especially women, will take an interest in the sport, because right now, at least in competitions in her age and weight classes, it’s just her. 

And according to her, we are missing out. Newman loves the sport so much, the two-time ironwoman, veteran of 25 triathlons and loser of 100 pounds fits it into her schedule to train four to six times a week for anywhere from 90 minutes to two hours at a time. 

She does it because it fuels that drive in her to keep going forward. 

“For me, it is showing that no matter how old you are, you can get better. I’ve gotten better,” Newman said, noting that she set a personal record recently. 

The sport of Olympic weightlifting is built on two specific movements: the snatch and the clean and jerk. In competition, the athlete gets three shots to complete each of those lifts at their maximum weight. 

Newman threw herself into Olympic lifting just this year — and she’s still getting PRs (personal records) — but this wasn’t her first foray into athletics. 

She got started after she had her sons, now ages 16 and 14. She had put on some weight and was, she estimates, about 250 pounds. A friend asked her to do a triathlon and she signed up. 

That led to dozens more triathlons and then the Wisconsin Ironman twice. Watching her body change and get stronger with every stride, Newman found the training and the events exhilarating — but also very solitary sometimes. To train, she would ride her stationary bike in the living room during her kids’ naptime. 

When she joined CrossFit five years ago, she liked the group exercise atmosphere and team camaraderie she felt with other CrossFit members. Heavy weightlifting is a very big component of that workout and Newman realized she was strong. She decided she wanted to compete, and she knew she had to have a coach. 

Ryan Atkins is a weightlifter as well as a coach. He trains online with James Tatum of Team MuscleDriver and can lift about 230 on snatch and 264 on clean and jerk.  

“Maybe a little bit more if I feel good,” he said. 

As a coach, Atkins works with about 60 clients per week between multiple facilities specifically with weightlifting sports. He trains faculty and students at Marquette University, and also coaches clients at the Sussex Barbell Club at Sussex CrossFit, CrossFit Waukesha and CrossFit Lockdown in Be Fitness by Delafield Hotel. Newman is a private client. 

To continue, click here.

Monday 12/21

For Time:

75 Cal Row
60 DB Snatch @45/30
50 Wallball @20/14

From Calvin

Nothing makes a coach more happy or proud than when we see success and progress with our members. It’s a conformation of their hard work and dedication. It also helps us affirm the coaches ability to help. Recently we the coaches have had the pleasure of watching a number of first times, red numbers and new beginnings with all of you.

You might be a brand new member that had their first heavy day and maybe realized you were way stronger than you thought. You may have just joined us for Fight Gone Bad and got a 30 rep PR. Or maybe you were a coach and thought to yourself how cool it was that so many people wanted to / could rope climb that they had to take turns using the ropes. (which is awesome).

All of these things are events that show the the power of our community our programing and our athletes. I know it might sound like just another kind thing for us to say but keep up the good work guys and gals. You are literally the reason we come to work and nothing makes that more worth while than to see everyone doing so well and working so hard.

Thanks guys.