Tuesday 12/29

AMRAP 8 min of:
6 DB Hang Squat Cleans @ 45/30lbs
12 Walking Lunges
20 Double Unders

*** Schedule Reminder***

This week we will be have only 6am and 9am classes Thursday 12/31 and CLOSED 1/1. Regular classes will resume Saturday.

We are just a few days away from starting a new year! A new year brings the promise of new experiences and change, and at CrossFit SAC that is no exception. Over the next few days we will be announcing some upcoming changes to the gym.

The first change you may notice in the next day or so is to our website. This should be a pretty smooth and seamless transition and we are hoping to keep website “down time” to a minimum. But we have completely overhauled our old website and we hope you all like the new look!



Tuesday 12/22

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

Age no great burden for Olympic weightlifter Jessica Newman

Jessica Newman.


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.

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Thursday 12/3

3 Rounds for Reps:

1 min Max Lateral Jump
1 min Max Pistol
1 min Max Sit up
1 min Max Burpee
1 min Rest

The Winter Formal is fast approaching. Many of you have already purchased your ticket(s) but many of you are waiting until the last minute. Don’t be that guy!

We have a fun time lined up for you already, just like last year we’ll have the Blackjack tables and a Polker table with dealers to give you the chance to win some fake money that you can use to bid on any number of mystery prizes we’ll have available. There will also be plentiful food and beverage (of various types).

BUT – the party can get even more awesome if even more of you purchase your tickets now so that we can put that money towards more entertainment for you all.

Want us to rent a mechanical bull? There’s no way we can without your ticket purchase.

Hoping that we’ll have Cirque de Soleil perform? That can’t if you don’t buy that ticket.

What could possibly be a better way to spend your Saturday night than with your family away from home at CrossFit SAC?




Saturday 11/28

15 Min AMRAP

15 Push Up
20 Lunge Step
25 Sumo Deadlift High Pull @ 75/55


We hope you all had a great Thanksgiving and an enjoyable couple days off from the gym. But, now it’s time to get back to it!

Also, if you’ve been paying attention to the CrossFit “off season”, the CrossFit Invitational is fast approaching. I’ll be flying out on Wednesday all the way to Madrid to run the scoring for the event which is sure to be an impressive athletic spectacle.



Friday 11/13

Work to 1rm Snatch and Clean & Jerk


From Calvin

Recently, Crossfit HQ had put on a competition that was our version of a weightlifting comp. This was callled the Crossfit Liftoff. This event, which spanned November 5-9th, was a chance to show the world that not only are we as Crossfitters very fit, but also very, very strong. In honor of that challenge we proudly bring you todays workout. Most heavy days we focus on just the one lift so you’ll have the most amount of time to build up and rest up. Today will find you making critical choices about your lifts, the weight and your mental game. This is a chance to really find out what you can do when the pressure is on and time is short. It will also help answer the age old question: Do you even lift bro?


Monday 10/12

Push Press 3-3-3-3-3
3 Min Max rep @ 75% of 3 rep max

Up Coming Events

  • On Saturday, October 17th: A handful of CrossFit SAC athletes will be competing in the Iron October partner competition. It’s an all day event, so after class, I’m sure they would appreciate you stopping by to cheer them on. The event is being held at CrossFit Iron Mile.
  • Saturday, October 24th: Barbells For Boobs. This is an annual fundraiser that we have participated in for the last five years to raise money for breast cancer screening. Things will kick off at 9 am. You don’t have to donate to participate, but if you are interested in donating, you can do so here.
  • Weekend of October 31-November 1st: The gym will be closed for the weekend. We will have a Saturday morning park WOD at 9:30.

Tuesday 10/6

“The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Robert Guerrero on harnessing the power of CrossFit

Ghost Crossfit-1

FOR years boxers were held back by the ‘knowledge’ that lifting weights would make them too heavy and slow. Evander Holyfield’s 1990s training regime opened eyes and the influx of strength and conditioning coaches has opened doors.

With fighters and trainers increasingly prepared to listen to new ideas, the opportunity to try new regimes has multiplied in recent years, although given the number of ‘fads’ in fitness, it is unsurprising that a sport with traditional values would meet another with scepticism.
However, CrossFit is more than a ‘fad’. It’s a global brand with growing communities in every far-flung corner of the earth you can imagine.
Cities like Las Vegas have as many as 30 boxes (CrossFit terminology for gyms). There has been no plateau. CrossFit is a sport that, during tough financial times, is growing like few others. It is a constantly varied form of high-intensity training, often incorporating functional movements. It caters to all levels of fitness with scalable WODs (Workouts of the Day) to include cardiovascular and gymnastic exercises as well as Olympic and powerlifting techniques.
Old school met new world when Robert Guerrero started using CrossFit to help prepare him for his return to action following a May 2013 defeat to Floyd Mayweather. He’d considered CrossFit before but, at a crossroads for the first time in his career, he decided the time had come to innovate and experiment.
“I’d tried it one time but never stuck to it,” Guerrero says. “I was sceptical about the weight but one of the main guys from CrossFit, Dave Castro, who runs the [CrossFit] Games, is a good friend of mine. We sat down and talked to see how it could benefit me in the boxing ring, we tried it out and it felt good.”

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