Toughen Up Tuesday Wod at CrossFit Oak Creek

Great Birthday Wod Day.  It was a tough one but everyone fought through it.  We also had some Great PR’s today as well.  Keep up the great progress everyone.

Toughen Up Tuesday Wod Time!






Cleans RX (135/95)  Intermediate (115/85) Beginner (95/75)

Double-Unders (may do singles for the WOD but must Practice 3 min DU either before or after the wod)

New Girls in Town…Double BDAY WODS

Special Happy Birthday Shout outs to Ann and Brigette.  In celebration of their birthdays we will have a special birthday WOD for them.  So Happy Birthday Ladies!  ENJOY!

Also this Saturday we will be having a special fundraising workouts at noon and 1pm for the Franklin Sluggers Little league team.  Look for an email in your inbox tomorrow.



Dead Lift



91- kbs 53/35
2- Muscle Ups (they can be scaled, don’t worry if you cant do them yet)
5-DL 315/225


Friday Night Fight…Workout

First off we would like to thank each and every member for all of your support. In just 4 months of being open CrossFit Oak Creek was voted one of the Top 10 Gyms in Wisconsin for the WISN A-List. You guys are all great and we love working with you and helping you reach your goals.

CrossFit Oak Creek A-List Milwaukee

Lots of gains this past week in both strength and body composition.  People are doing a great on the AdvoCare 24 Day Challenge.  In less than a week we have people down between 3 and 10 pounds, losing inches and feeling overall better. Remember, fitness is more than just moving weight and what you do in the gym.  You have to look at it as a whole. At CrossFit Oak Creek we are here to help you Look Better, Feel Better, and Perform Better. Again we thank you for making us one of the Top 10 Gyms in Wisconsin.




Cleans 135/95
Ring Dips


Bear Complex Workout at CrossFit Oak Creek

Bear Complex at CrossFit Oak Creek Today!

Front Squat

Bear Complex

5 Rounds and 7 reps per round. Details below.

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

* Note this is not about how fast you do the rounds.  You want to work on increasing the load each round and work to maximum load.


Why I need to do the AdvoCare 24 Day Challenge.

Why I need to do the AdvoCare 24 day Challenge.

So the other day I posted a recent picture of me on facebook and asked if you guys thought I needed to do the AdvoCare 24 Day Challenge. I got some great responses. Some people thought it was a trick question, some said yes, others said no.

Corey_CrossFit Oak Creek

So what is the right answer?

Yes! Absolutely.


Let me explain here. First off I must stress that the 24 Day Challenge is not just for weight loss. Even though the national average is 10 pounds and 10 inches lost in the 24 days it is more than just a weight loss program.
It is actually just as important if not more for the person that is in shape as the person looking to be in better shape.

We are going to use one of the comments I received to better explain this.

“Does a sports car need an oil change?”

What is your favorite sport car? Ferrari, Lamborghini, Corvette, etc.

Quite honestly it really doesn’t matter if it is a Ferrari or a beater car.

The answer is YES!

Every car needs an oil change to run efficiently.

So no matter what body type you are or how in or out of shape you want to keep your body running the best it can.


Think of it this way. If you only got to have one car the rest of your life, would you take care of it and do regular maintenance, oil changes, fuel it correctly.

You bet your bum you would.

So why is it that we all have only one body that God has given us, but we neglect it day in and day out?

It still surprises me to this day. I constantly see and work with people that want instant results but do not treat their bodies like they should.

You only have one body folks. Time to treat it like you do.

SO what does all this have to do with the AdvoCare 24 Day Challenge? (which by the way is still on sale until Tuesday)

You see the first 10 days of the AdvoCare 24 Day Challenge is like an oil, lube and flush for your body.

No matter how clean and perfect we eat or think we eat for that matter, we all need to cleanse. Just like we do an oil change for our cars every 3000 miles, we need to do the same with our bodies every three months or so.

This is why I do the cleanse phase of the 24 day challenge on a regular basis. It has nothing to do with being in shape or losing weight. It is cleaning out our digestive track from undigested food and bacteria. After all it is about 30 some feet from where you put food in your month to where it exits.
If you are not cleaning that out on a regular basis then it builds up even more.
Hence why people feel tired and sluggish, and carry that extra weight especially around the stomach.

(If you are an elite athlete, chances are you are eating more than the average person, so you will need this just as much if not more.)

Now we briefly talked about the first 10 days of the Challenge. What about days 11-24?

That is my favorite part. This is something I am on year round as should everybody else.

Reason why, is that this is like high-octane fuel that our body needs. Imagine pouring a bucket of nutrition into you body that fills in all the gaps that you do not get from food. AdvoCare_MNS

No it is not possible to get everything you need from food. No matter how perfect you think you eat. Especially if you add working out into the mix, then your needs are even higher.

I’ll get into that on another blog post, but let’s face the facts. We live in a busy, fast paced society and we do not always eat the right things. Which is why we need to supplement the extra nutrition.

When it comes to good high quality nutrition you really can not get any better than AdvoCare’s. They use the highest quality ingredients, test for over 200 banned substances, impurities and contaminants and were actually featured on Dr. Oz for being one of two companies that passed testing on Omegas and the only company that passed that he tested for probiotics. That alone shows the credibility and quality of the products.

So to some it all up: we know our diets are not perfect and are lacking proper high quality nutrition. We know we have un-digested food and bacteria sitting in our body that needs to get cleaned out on a regular basis. This applies to the average person or elite athlete. The 24 Day Challenge is the perfect starting point for anyone looking to better their health, break through plateaus, lose some weight and inches, increase energy, and fill in nutrition gaps.

Right Now you can still save on the challenge until Tuesday January 15th, 2013.
















20-Wall Ball 20/14
7- DL 225/155
20- T2B

Grindy Friday!

So for the Wod today we will be doing a combination of Grace and Cindy.  The workout is called “Grindy”


For the skill today we will pick one exercise you feel you need the most work on or would like to improve and spend 10-15 minutes working on technique to improve the skill. No one rep maxes today, as this is a bit lighter week.



-10 Clean And Jerks 95#/65#

-5 Rds Of Cindy (5 pull-up, 10 push-up, 15 squats)

-10 Clean And Jerks 95#/65#

-5 Rds Of Cindy

-10 Clean And Jerks 95#/65#


Nutritional Mixer Tonight(Thursday)

Special Nutritional Mixer Tonight!

Learn how you can reach your New Year Resolution Goals and how AdvoCare can help you achieve them. Special guest speaker all the way from La Cross, Wisconsin.

Time: Meet and Greet 6:45 start time 7:07pm

Feel Free to bring a Guest.

In addition we will have no Yoga this Saturday unless we have 5 or more people sign up for it. If you are interested in yoga please lets us know. Or if there are other times that work better.


Push Press
5 x 8-10 reps

15 Min AMRAP
5-OH Squat
10- Burpees
10- V-Up