SWEAT ANGEL

A viewing of a sweat angel after a tough workout. However, overheard at the gym.... "Are those boob prints?"

WOD

21-15-9

Power snatch

OHS

400m run

The Many Faces of Fight Gone Bad...

Just put on your game face and

go to your happy place!

One month from now will be the FGB fundraiser. Both the AM and PM crew were able to get in a trial run this week. Now that you have a baseline number, it's time to think of a strategize so that you can aim to beat you old score, even if it is by one point.

A PR is a PR!
(Hey morning crew, will you please get on Brett's case and tell him to start taking pictures of your wods!!!!)

Welcome Jamie!!!! Jamie's first day with Conviction was FGB! OUCH! A rough workout to start up but she was a trooper and did an awesome job!

WOD "Up and Down the Clean Ladder"

1 clean the 1st min (135/95#)

2 cleans the 2nd min

3 cleans the 3rd min

etc until you fail you go back down

Compare rounds to 4/6/09. Post the highest completed round prior to heading back down the hill.

TRIAL RUN!

I think I can... I think I can...

I KNOW I CAN! I KNOW I CAN!

We believe in you! Now it is time to believe in yourselves!

Today is a trial run for the FGB fundraiser. We will be putting you through the exact same workout that you will experience on September 26th. This way, you can develop strategies and set a number in which to beat. So after today, there are NO excuses. SIGN UP! (The good news.... No pull ups today!)

https://www.rapidreghost.com/fgb/fgb09.html Enter the team name, which is "conviction".

"Fight Gone Bad!"
Three rounds of:

Wall-ball ~20/14#, 10 ft target (Reps)

Sumo deadlift high-pull~ 75/55# (Reps)

Box Jump~ 20" box (Reps)

Push-press~ 75/55# (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments along with any modifications.

Push, Pull, and Squat...With a little bit of running thrown it!

It isn't too late! Sign up for FGB (Fight Gone Bad) fundraiser on September 26th. Bob, Steve Y., Steve A., Jamey, Mike, Diane W., Sue, Kristin .....where are you??? :) Join us for this fun event.

WOD
Run 400 m
100 push ups
Run 400 m
100 pull ups
Run 400 m
100 squats

Post time and modifications to comments.

TABATA SOMETHING ELSE

The afternoon class gets inverted during their workout on Monday.

As for today, we will be doing tabata intervals. Why tabata? Tabata Training was developed by Dr. Izumi Tabata who was a former researcher at Japan’s National Institute of Fitness and Sports. He discovered that interval training following the 20 seconds on/ 10 second off protocol, would help to enhance overall fitness goals, whether it be increasing strength, losing weight, or improving endurance. Why? Dr. Tabata realized that using this protocol, one is able to achieve maximal anaerobic and aerobic benefits from a short and simple workout which can be done with a variety of exercises. (Vocabulary lesson: aerobic is using oxygen to perform at low to moderately high intensity, whereas, anaerobic is high intensity for short periods while using little oxygen.) The workout is a mere 16 minutes but be forewarned... It's tough, but it will help us to crank up our training another notch. It's all about the end results people! :)

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Run! Run! Run!

WOD
10 rds
100 m sprints

Rest 1-2 minutes inbetween each sprint. Try to maintain or beat your time each rep.

"Jimmy legs"

Joe, we feel your pain! Even Brett was a crazy lunatic with last Friday's wod. His quote during the wod, "When I vomit, I am done."

Yes, yes everyone's legs are burning from Friday's workout. A lot of robotic movements, holding of the handrail as you descend the stairway, cringes, ohhs--ahhhs. But this is a GOOD hurt. It means that we are building strong bodies and strong minds (just think of the mental fortitude to push through that workout).

We have to remember, that we all have particular movements that make us cringe when we see them. For Brett, it's thrusters.....me it's rowing/running..... Mike, burpees....etc. The list goes on. But we need to embrace the suck that comes with it, because when we work on our weaknesses, we develop a more well rounded and advanced fitness level. Isn't that what we are all striving to achieve?

For those of you that your life depends on this (ie: police, fire, military) it IS harder to kill strong, fit people. In this day and age, the same applies for everyone else. Even if it is so that we are quick on our feet so that we can hop on the curb as a crazy driver approaches, or to quickly sit up and lunge to catch your falling child. Either way, embrace the suck, because it will only make you stronger! Tough times don't last, but tough people do! You are ALL tough!

WOD

Deadlift 3x5

Then

3rds

4 handstand push ups (Yahoo- let's get inverted!)

8 chest to bar pull ups

12 DL (185/135#)

16 box jumps

***Compare your times to 6/5/09***

Post lift weights and time to comments.

Friday Fun!

Steve working on his thrusters, one of his MANY favorite workouts that have been programmed for the team. Despite all the hate mail we have received from you, Steve, there is one important thing to mention.... YOU KICKED YOUR YOUNG DAUGHTER'S BUTT IN SPRINTS AT THE HIGH SCHOOL! Does my programming work? You judge for yourself! Love ya Steve! Muah! (Just wait....you ain't seen nothing yet!)

21-18-15-12-9-6-3
Front Squats (135/95#)
GHD sit ups

"Girl" Pull ups

Mya and Hailey volunteered to be my "weights" for weighted pull ups..... family bonding time that Brett loves to capture on camera! We are a twisted family! :)

Monday/Wednesday was filled with pull ups! Are you feeling them? Well, we are making HUGE gains with sooooo many of you getting close to unassisted pull ups. We are working on those kips as our strength continues to grow. SCORE!

MON am / Wed pm WOD

10 rds:

1 min pull up

1 min off

Wed am/ Thurs pm WOD

Dina's famous kb ladder! (Can I get a what what?) I know you all love me when we do this one!

1-10-1

KB swing (75/55....YES that is accurate and not a type-o...the programming of this specific workout is designed as such)

KB SDLHP

Push up

SCHEDULE CHANGE!

Slight change in this week's schedule. Thanks for your understanding and support.

AM class:
Monday
Wednesday (without Brett....be good coaches to each other)
Friday

PM class:
Wed 5:30
Thurs 5:30
Friday 5:30

Looking forward to a week of awesome WODS!

Happy birthday monkey girl! Hailey turns 6 today, can you believe it! Those of you that have seen her with the rope climbs know she was born part monkey (I think that comes from Brett..haha). Seriously, this video was taken last year and she is still going strong. Point being: Crossfit is fun and something that can be enjoyed by people of all ages!

WOD 8/7/09
3rds
20 American kb swings (55/35#)
40 Push press (65/45#)
60 air squats

Go fast, go hard... post time and weights to comment!

WOD 8/5/09

Diane and Stacey working on their kettlebell clean and presses.

Do you ever stop and wonder what drives you???? Where is your life heading???? What is meant for you to feel fulfilled??? Brett and I talked of this today. It's funny, because sometimes, the things that drive us ten years or more ago....and manage to be our careers may not be the same thing that drives us today. What motivates you? What makes you feel driven? Accomplished? Worthwhile? What pushes you over the edge for that extra yard? Hmmmm..... something to think about and evaluate as we try to make ourselves stronger...mentally, physically and spiritually. Where are we today? Post thoughts to comments. I'd love to see some discussion on this topic. Buehler? Buehler? Anyone?

WOD 8/5/09

800m run

15 shoulder press (95/65#)

800m run

15 push press (95/65#)

800 m run

15 push jerk (95/65#)

Post time and weights to comment.

Still waiting on more people to register for FIGHT GONE BAD in September. Go to http://www.fgb4.org/ and then click to register on the top right corner.... team is CONVICTION.....whoop whoop!

ATTENTION! ATTENTION!

Due to the increasing participation in Fight Gone Bad Fundraiser, the site has changed.

To register under our team, follow these steps:
1. Log into http://www.fgb4.org/
2. On the top right, click the square that says "Click here to register"
3. You will have to click "I agree" on the waiver.
4. Then in the drop box, select Wisconsin and under the affiliate drop box, select "Oak Creek-The Conviction"
5. Proceed to register by following their directions.

To send out emails once you are registered:
1. www.fgb4.org
2. Athlete login ( your username and your password is your zip code)
3. Click email tab at top
4. Click send email tab on the right side (this will automatically include your new link) This is a WONDERFUL change because it goes directly through your email account so you can just send it to everyone in your address book without typing them in all by hand.

To make a donation to our team/one of our members or to have people donate for you (other than using the link provided in your email to them):
1. Log into http://www.fgb4.org/
2. On the top right, click the square that says "Click here to donate"
3. Either type in the athlete's name OR type in "Conviction" for the team name, click "Select"
4. Select the name and proceed with the monetary donation.


WOD 8/3/09
30 kb clean and press~ 55/35# (15 each side) ***sub is 1 arm swings then press
400m run
20 kb clean and press (10 each side)
400m run
10 kb clean and press (5 each side)
400m run

Post times and weights (along with sub if necessary) to comments!

Happy Monday!