Monday 1/18

On an 8-minute running clock, perform 1 minute each of:
Box Jumps 20
Inverted burpees
Wall-ball shots 20


Today’s workout is like a max effort chipper. You are going to go hard for as many reps of each movement as possible in one minute. Once you are done with that movement, on to the next one. Most of these moves are pretty straight forward, but something like the inverted burpee might be new to you. Don’t worry if you cannot do what is being demonstrated in these videos, or at the prescribed weight or height, we will scale accordingly. The most important thing is that you show up!

Saturday 1/16

3 Power Clean @ 205/135
9 Burpee over the bar
12 Pull Up

February 1st our monthly rates will increase. If you are currently a member (you have a paid, active membership), this will not effect you.
However, if you have taken a break from the gym and are thinking about getting started again, now is your chance to lock-in our current pricing.


The Best Investment You Will Ever Make

By Kolin Theede

How gym memberships pay for themselves in the long term.

Most people do not think that they will ever get anything directly back from the money they pay for a gym membership. That is why a cheap membership to a “globo” gym seems like a great option for many. Only $10 a month seems like a fantastic deal, especially in comparison to a CrossFit membership that can range from $135-$200 a month. Paying so much more doesn’t make much sense, until you actually look at what you get out of both memberships.

The $10 membership is cheap and that is what’s appealing about it. Past the price, however, it offers very little else. Often times these cheap memberships go without being used after the first few weeks. This can be for multiple reasons, but usually it has something to do with lack of motivation or direction. Sure, you have access to a huge gym full of fancy machines, but most people don’t understand how to use them or don’t have someone to use them with. So instead of using the entire facility, most people tend to flock toward the cardio equipment. The treadmills and bikes are easy to use and approachable for most people who have little experience in the gym. So for $10 a month, most people are either not going to the gym at all or going a couple times a week to use a cardio machine for 15 minutes. This usually just leaves people frustrated with little or no real results.

On the other side of the coin is a CrossFit membership. These memberships can range from $135-$200 a month. This is a drastic difference and the price alone tends to drive people away. People think that paying so much for a gym membership must be a rip-off, but that is not the case. If you find a well run CrossFit gym, you should be in a class with a coach to athlete ratio of about 1:12 or less, in most cases. That coach should lead those athletes through a proper warmup and workout, not only telling the athletes what to do, but helping them understand the movements. A good coach will help athletes choose the proper weight and make sure they are performing the movements correctly. This is the exact same thing that a personal trainer would do at other gyms, except they would charge A LOT more! The average cost for an hour of personal training is around $50 and can be upwards of $100 depending on the gym. To see results, someone needs to be in the gym at least 3 times per week. That means to hire a personal trainer at another gym, you would be paying at least $600 a month! For far less than that you can receive the same style of coaching and have access to much more than just an hour a day.

Having a trainer watching you and correcting movement should keep you moving in a safe manner. This will cut down on injuries and keep you in the gym longer. Also, it takes the thinking out of the gym by having a trainer. All you have to do at a CrossFit gym is walk through the door, the rest should be taken care of. The workout is already well thought out and prepared so there is no guesswork involved. It can be very frustrating trying to think of a workout if you have no direction, but now that is not an issue.

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.