Zen Planner Update!!



05/17/17

Good afternoon CFA!

Just a quick little post/update about the new system at the gym. As a lot of you have already seen we have a whole new digital “white board”! This system is powered by software called Zen Planner. They are a neat little fitness company based out of the Denver Colorado area. This software is pretty cool and we are very excited about it. Some of the features that you have seen are the new monitors that have the work out and what they call the “FaceBoard”. Love this because now we don’t have to try and decipher Sam’s handwriting anymore! It also will track every lift and WOD that we program. It will take a little bit of time but getting all the scores entered during class will be just as easy as it was before, but now you can go back into your Zen Planner account and look up all your old scores! Say you come in for Open gym and do a lift that isn’t on the board, no problem, just use the Zen Planner App and log whatever you did manually. Another cool little feature is you can upload a profile photo so when you check into class we get to see your pretty little faces.

Another cool feature is all of the payment processing is handled through Zen Planner, so say good bye to PayPal! There are multiple ways of setting payments, one is with the standard Credit Card/Debit Card and the other is through EFT (electronic funds transfer). EFT is done right through your checking account and does not rely on one of the credit card companies for processing. What does this mean? It saves CFA and you a little bit of money! If you set up your new payment with EFT it will save you $5 dollars on your monthly membership! All you have to do is enter the discount code EFT when you are checking out and it will adjust your membership price for you. So what do you need to do to make the switch? Log into your PayPal account and check when your next payment is due. Then just cancel that payment before it processes again and then go to http://crossfitappleton.com/pricing/ to set up your new membership. Zen Planner is set to process on the 1st of every month. So if you set up today it will prorate your membership for the remainder of this month and then process your full month on June 1st. For example if I sign up today for an Unlimited Membership at $150 per month, and use the discount code EFT which makes my payment $145 a month, it will prorate the remainder of this month at $67.58. Then on June 1st I will be billed the full $145.

To kick this all off we are going to use Zen Planner to have a little contest. Since we are now able to easily track the workouts that everyone completes at the gym we are going to program 500 burpees throughout the month of June. Based on how many burpees you complete throughout the month of June will determine your prize! So stay tuned for more details on that. In the meantime get your butt to gym and let’s get your profile set up if we haven’t already!

P.S.
Some of you may have received emails with invoices from Zen Planner. Please disregard those as we had to upload some info from PayPal to get you all in the system.


  
  

Daily WOD



05/10/17



  
  

Wednesday 5/10/17



05/9/17

Lift:

1 Snatch EMOM X 10 minutes @ 80% of 1RM

WOD:

Bar Muscle Up Amanda 

9-7-5 of

Bar Muscle Ups

Squat Snatches (135/95)

*Sub for MU is strict Pull Ups 


  
  

Tuesday 5/9/17



05/8/17

Lift:

Power Clean 5 X 3 @ 80% of 1RM

WOD:

800m Run

15 Ring Dips

20 Hang Squat Cleans (115/75)

15 Ring Dips

800m Run


  
  

Monday 5/8/17



05/7/17

Lift:

Push Press 5 X 5 @ 80% of 1RM

WOD:

4 Rounds of 

12 Push Jerks (135/95)

8 C2B Pull Ups

12 Bar Facing Burpees 


  
  

Saturday 5/6/17



05/5/17

WOD 9:00am:

400m Run

50 SDHP (75/55)

400m Run

50 Burpees

400m Run

50 Power Snatches (75/55)

400m Run

50 Pull Ups 

Appleton Iron Barbell 10:15am:

Snatches 


  
  

Friday 5/5/17



05/4/17

Lift:

Back Squat 5 X 5 @ 70% of 1RM

WOD:

50 Thrusters (75/55)

20 Box Jump Overs (24/20)

35 Thrusters (95/65)

20 Box Jump Overs

20 Thrusters (115/75)

20 Box Jump Overs 


  
  

Thursday 5/4/17



05/3/17

WOD:

Teams of 3

3 Rounds of

100 Calorie Bike

50 Bench Press (135/95)

400m Run (one person carries a 25 pound plate, you can hand off the plate). 


  
  

Wednesday 5/3/17



05/2/17

Lift:

Deadlift 5 X 5 @ 70% of 1RM

WOD:

AMRAP 12

7 Deadlifts (225/155)

14 Bar Facing Burpees

21 Cal Row 


  
  

Tuesday 5/2/17



05/1/17

Lift:

1) 1 Minute Max Kipping Pull Ups, rest 2 Minutes, 1 Minute Max Kippng Pull Ups.

2) Strict Press 5 X 5 @ 70%

WOD:

10 Rounds of

9 HSPU

35 Double Unders 


  
  

Local Kickball Team On Track For Olympic Gold



Local Kickball Team On Track For Olympic Gold

 (Appleton, WI) – A team of Appleton-area athletes has begun their road to Olympic gold by sporting a winning record at a local charity kickball tournament. CrossFit Appleton made a return trip to the Kicking It for Charity Kickball Tournament after an early exit from the tournament last year.

 The tournament started off on shaky ground for the would-be Olympic team. Frigid temps and a strong wind from the north created less than ideal kickball conditions. They quickly dropped the first game. All-Star right fielder Karen Davis could be heard miserably yelling, “I just want to get on base once this year!” 

Fortunately, with #1 fans Tina and Mary cheering them on, the team turned it around and quickly sent team Boyd home on their way to a 4-game winning streak. In an effort to motivate the team, Spirit of the Games award-winner Drake Breshears repeatedly shouted, “Let’s play some kickball!” CrossFit Appleton responded by playing solid, fundamental kickball.

 

Pitcher Sam Davis elaborated, “You know it’s really due to our training in CrossFit. It’s constantly varied. It helps us be ready for anything.” Members of the team could frequently be heard saying, “#crossfit” throughout the day.

Spectator Anna Steffens knows exactly what caused the team to get hot and go on that 4-game winning streak. “It was obviously the cupcakes I brought for them.”

 

 

The day came to an end for CrossFit Appleton against a much younger Team Ivory, who felt neither the cold nor pain. After abandoning their original game plan to not kick the ball or field it for much of the day, CrossFit Appleton finally threw in the towel and decided to go home. “Finally, we can go home,” was a sentiment echoed by many on the team.

 Defensive specialist Tim Uridil was carried off the field after suffering a broken ankle, torn ACL, multiple contusions, sprained pinky toe, cramping hamstring, and concussion. He was most upset about the destruction of his favorite pair of Under Armour joggers. “They were a perfectly nice pair of pants!” he exclaimed in disbelief as he looked down at his tattered sweatpants.

 

The team will be in action again in exactly one year at the third annual Kicking It for Cancer tournament. They are currently recruiting new members for the team, with freak-athlete Nathan Bevers at the top of their list. “I think Nate is really the missing piece that will push us to the top,” team power house Shane Steffens proclaimed.

 Look for CrossFit Appleton to be a strong contender in Tokyo 2020.


  
  

Monday 5/1/17



04/30/17

Lift:

Squat Clean 5 X 3 (not touch and go) @ 70% of 1RM.

WOD:

3 Rounds of 

30 Wall Balls (20/14)

7 Muscle Ups

10 Hang Power Cleans (185/125)


  
  

Saturday 4/29/17



04/28/17

WOD 9:00am:

EMOM 

Minute 1: 10 HSPU 

Minute 2: 15 KB Swings (70/53)

Minute 3: 15 Box Jumps (24/20)

Minute 4: 15 Push Press (95/65)

Minute 5: 15/12 Cal Row

X 5 Rounds (25 minutes)

There will be no Appleton Iron Barbell this Saturday. We will be back to normal next week!


  
  

Friday 4/28/17



04/27/17

Lift:

1) 2 Pull Ups every :15 for 4 minutes

2) 4 sets of 1 Hang Snatch + 1 Snatch between 70-75% of 1RM

WOD:

AMRAP 8

40 Double Unders

10 T2B

5 Snatches (135/95)


  
  

Thursday 4/27/17



04/26/17

WOD:

Every 4 minutes for 8 sets:

15/12 Cal Row

12 Burpees

9 Thrusters (Athlete chooses the weight. Goal is 9 unbroken each set). 


  
  

Wednesday 4/26/17



04/25/17

Lift:

Build to a heavy 3 rep TnG Deadlift 

WOD:

5 Rounds of 

10 Deadlfits (245/165)

15 Box Jump Overs (24/20)


  
  

Tuesday 4/25/17



04/24/17

Lift:

Front Squat

Sets 1 and 2: 5 reps between 70-75%

Sets 3 and 4: 4 reps between 75-80%

Sets 5 and 6: 3 reps between 80-85%

WOD:

42 Wall Balls (29/14)

21 C2B Pull Ups 

200m Run

30 Wall Balls 

15 C2B Pull Ups

200m Run

18 Wall Balls

9 C2B Pull Ups

200m Run 


  
  

Monday 4/24/17



04/23/17

Lift:

Power Cleans

Set 1: 6 reps @ 65%

Set 2: 4 reps @ 75%

Set 3: 2 reps @ 80%

Set 4: 2 reps @ 85%

Set 5: 1 rep @ 90%

WOD:
AMRAP 20 with a partner. Break up reps however you would like. 

20 Clean and Jerks (10 each) @ 135/95

20 Clean and Jerks @ 165/115

20 Clean and Jerks @ 185/135

20 Clean and Jerks @ 205/145

20 Clean and Jerks @ 225/155

If you complete all the reps inside 20 minutes start back at the top. 


  
  

Saturday 4/22/17



04/21/17

CrossFit 9:00am:

Guy Girl partners. Break up reps however you would like.

300 Cal Row

200 Bar Facing Burpees

100 DB Thrusters (50/35)

There will be no Appleton Iron Barbell. Instead go up to CF Green Bay and cheer on Annmarie and Karen in their lifting meet! 


  
  

Friday 4/21/17



04/20/17

Lift:

4 sets of 3 position Clean (high hang, knee, and ground) + 1 Jerk between 70-75% of 1RM Clean. 

*10 Kipping or Butterfly Pull Ups between sets. This should not be done as a WOD. Take a minute or two between each one every round.

WOD:

4 Rounds of 

400m Run

21 Deadlifts (185/125)


  
  

CrossFit Appleton Update



04/19/17

Hey, CFA! Welcome to the new Crossfit Appleton blog! Moving forward, we’re going to post 1-2 times per month. We’ll be communicating upcoming events, member spotlights, asking you for your feedback, and sharing other Crossfit-related information! This first one might be a little long-winded, but it’s one you’ll want to read from start to finish.

So, we’ve had some changes at the gym over the last month. Long-time coach Marie has moved on and is opening her own place! We wish her the best of luck and look forward to having another friendly Crossfit box in the area! These changes have made us do some serious soul-searching about what we want to offer our members as a gym and how we can step up our game to reach those goals. We’d like to share some of those goals with you:

1. Community. We want to do more to improve the “community” aspect of our gym. What does this mean? Let’s do more fun and purposeful things together as a gym! We had a blast at our last Friday Night Lights party; morning and evening folks got a chance to mingle, and we also got a taste of what our members do outside of the gym. Bailey Poesnecker gave us a great musical interlude, and Joe Heindl showed that he’s got some mad ping pong skills. Must be all that karate he’s been doing.

Once a month, we will be participating in a fun group activity. Whether a cookout at CFA, Saturday night cosmic bowling, or tailgating at a baseball game, expect many opportunities to hang out with your CFA family in the upcoming months! We’ll kick things off on May 20th with a fun night of bowling.

Additionally, let’s take a more active role to make a positive impact in our local Fox Valley communities as a gym. Do you have some local groups or charities that you’d like to see CFA get involved in? Send your ideas to Karen Davis! Looking for an opportunity to give back? See Mariah Langyel for details on the Second Annual Kicking it for Cancer: Charity Kickball Tournament happening on Saturday, April 29th.

2. Upgrades and improvements to our gym. The new mural and wall ball lines are finished! What do you think? New rings and sleds are on their way! Anyone else think our new ladies Rogue Bella bars are pretty sweet!? We’ve also done some re-arranging of the weightlifting corner to make it easier to access barbells. The PVC pipes holder was also given an upgrade over the weekend to be more stable. Look for some major changes to part of our storage area by the end of May – it’s going to open up even more space for new activities! What other equipment changes/additions would you like to see? Send an email to Ryan@CrossfitAppleton.com with your suggestions.

3. Host our own CFA competition. This September, Crossfit Appleton is going to host our first-ever competition! It’s been talked about for a while now, and we’re ready to take the plunge and make it happen. If you’re interested in volunteering or judging, see Sam Davis for more information.

4. Coaching. By the end of the summer, we’d like to bring on at least 2 new coaches to the CFA family. Our goal is to provide our members with top-notch coaches that not only challenge you, but also support you in reaching your goals. What do you want to see in your coaches?

These are just a few of the goals we’ve set for Crossfit Appleton. You might have noticed that we cleared out the goal board over the weekend. With the close of the Open, let’s set some new goals for the upcoming year. What are some goals you all have? We’re looking forward to helping you accomplish your goals. Let us know how we can help you get there!

All our best,
Ryan, Sam, and Karen


  
  

Thursday 4/20/17



Skill:

HSPU progressions 

WOD:

27 Burpee buy in 

100 Double Unders

50 KB Swings (54/35)

25 HSPU 

80 Double Unders

40 KB Swings

20 HSPU 

60 Double Unders

30 KB Swings

15 HSPU 

40 Double Undes

20 KB Swings

10 HSPU

20 Double Unders

10 KB Swings

5 HSPU 

27 Burpee buy out 


  
  

Wednesday 4/19/17



04/18/17

Lift:

Front Squat 3 X 5 @ 75-80% of 1RM

WOD

4 Rounds, 1 Minute at each for Max reps of

T2B

Power Cleans (155/105)

Goblet Lunges (53/35)


  
  

Tuesday 4/18/17



04/17/17

Lift:

4 X 3 Position Snatch (high hang, knee, floor) @ 70-75% of 1RM

WOD:

25-20-15 of

Power Snatch (95/65)

Wall Balls (20/14)

Calories on the Bike 


  
  

Monday 4/17/17



04/16/17

Lift:

2 Strict Pull Ups every :20 for 6 minutes. 

WOD:

6 Rounds with a partner of

250m Row

12 Box Jumps (24/20)

5 Push Jerks (185/125) 

You do one whole round before switching. Each round is max effort.


  
  

Saturday 4/15/17



04/14/17

WOD 9:00am:

Teams of 3

Against a 25 minute clock 

400m Run (all 3 teammates)

50 Power Cleans (135/95)

100 Cal Row

50 Front Squats (135/95)

100 Cal Bike 

50 Power Snarches (135/95)

200 Double Unders 

Max Muscle Ups (sub is strict pull ups) 

There will be no Appleton Iron Barbell today. Go to CrossFit Depere and cheer on Kevin and Jeremy competing in the Gauntlet!


  
  

Friday 4/14/17



04/13/17

Lift:

Back Squat 4 X 4 @ 80% of 1RM

WOD:

5 Rounds of

200m Run

20 Air Squats 

10 T2B

5 C&J (185/125)

Post:

Pull Up Accesory work

3 X 8 Bent Rows

3 X 8 Bicep Curls 


  
  

Thursday 4/13/17



04/12/17

Lift:

2 Rounds of

400m Farmer Carry

200m KB Front Rack Carry

100m Overhead Carry

You pick the weight. The farmers carry should be the heaviest followed by the front rack followed by the overhead carry.

WOD:

With a partner each person:

Bikes 50, 40, 30, 20, and 10 Calories. 


  
  

Wednesday 4/12/17



04/11/17

Lift:

5 Strict Pull Ups EMOM X 10 minutes

WOD:

6-9-12-9-6 of

C2B Pull Ups

Deadlifts (275/185)

Bar Facing Burpees 


  
  

Tuesday 4/11/17



04/10/17

Lift:

Split Jerk 5 X 1 on the 2 minute 

Set 1 @ 60%

Set 2 @ 70%

Set 3 @ 75%

Set 4 @ 80%

Set 5 @ 85%

WOD:

“Rowing JT”

21 HSPU 

21 Ring Dips

21 Push Ups

500m Row

15 HSPU 

15 Ring Dips

15 Push Ups

500m Row

9 HSPU 

9 Ring Dips

9 Push Ups

500m Row


  
  

Monday 4/10/17



04/9/17

Lift:

1 Power Snatch + 1 Squat Snatch EMOM X 12

Minutes 1-4: 2 Sets @ 65%

Minutes 5-8: 1 Set @ 75%

Minutes 9-12: 1 Set @80-85%

All percentages are based off of Power Snatch. 

WOD:

3 Rounds of

25 Power Snatches (75/55)

25 Front Squats (75/55)