Workout Boss Milwaukee, Personal Training, 5k

5K Race Day with Personal Trainer Tom Mesirow

After hitting the snooze button 20 times already, I bit the bullet and barely flopped out of bed. 7:00am, seriously? While I am not a morning person in general, being awake that early felt a bit extreme compared to my normal routine of getting out of bed closer to Noon. Making sure to grab my 20oz Coca-Cola, I waited for my ride to Brown Deer. I jumped in the backseat ofmy sister Alison’s car, with my brother-in-law Frank riding shotgun.

“Why are you drinking Coke?” My sister asked, as she gave me a sideways look through the rearview mirror.

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CrossFit Gym Brookfield, Ben 'Funky' Askren at CrossFit Funky

Asia’s Largest MMA Promotion Film at Workout Boss Brookfield

Crossfit Gym Brookfield, Ben Askren at Workout BossEveryday is a special day at Workout Boss Brookfield, but today was a little more unique than most. Today we had a camera crew interviewing and filming a training session for former Olympian and MMA Star, Ben “Funky” Askren. The former Bellator Welterweight Champion, recently signed with Asia’s largest Mixed Martial Arts (MMA) organization, One FC. Ben is from Hartland, WI and has had great success with wrestling and MMA here in the states, but now plans on showing Asia what ‘good ole farm boy’ wrestling is all about, when he makes his debut in May!

Ben is coached by Workout Boss owner and lead trainer, Chris Aiello, who says “Nothing can stop Ben but Ben, and he AIN’T stopping anytime soon!

For more information about our athletic strength and conditioning programs for professional or non professionals, email chris@workoutboss.com.

CROSSFIT- GETTING STARTED

CrossFit Funky Fitness Challenge- Calling ALL “Fit” Men & Women!

CrossFit Funky Fitness Challenge (see rules below)

My name is Chris Aiello, owner of CrossFit Funky and Workout Boss, and I’m here to cordially invite YOU to my gym, in Brookfield, to take the CrossFit Funky Fitness Challenge!

What is the CrossFit Funky Fitness Challenge you ask? Simple. As a personal trainer for 7 years, I have tried almost everything in order to put myself in my clients’ shoes, and give them the best results, in the safest way possible. A few years ago, a friend of mine was doing CrossFit in his garage and he invited me to join him. I thought, “Oh, CrossFit, yeah, how about you focus on slow reps to really isolate the muscles, instead of jumping around all crazy (like I had seen on YouTube)?” Despite my reservations and pre-conceived notions about what I thought CrossFit was, I decided to join him. After our first workout together, I realized, that I, The Workout Boss, was NOT in as good of shape as I thought I was. I decided to continue supplementing my “regular” bodybuilding and cardio workouts with CrossFit at the garage. Until one day, I found myself doing only CrossFit.

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WOD- April 5th, 2014

CrossFit Funky- Brookfield, WI

w/u

 

2 rounds of

Half class

Row 400m/Aerodyn 300

While other half holds plank 1st round and superman 2nd round

 

WOD #1

 

21-18-15-12-9

Bench press (135/55)

400m run (down & back 10 times)

 

WOD #2

5 rounds of

10-Ohs (135/55)

20/10sec L sit hold

 

C/d

Stretch

 

WOD- April 4th, 2014

CrossFit Funky- Brookfield, WI

W/u

-Row 400 or Aerodyn 300m

-Run 400m

 

Practice GHD sit ups in 60 sec intervals for 3 rounds

 

WOD #1

 

Fran

21-15-9

Thrusters (95/65) and pull ups (scale band pull ups only)

 

WOD #2

 

10min EMOM

 

3 c& j (155/95)

5 box jumps

 

C/d

Stretch

WOD- April 3rd, 2014

THURSDAY

w/u

50 sit ups

40 squats

30 push ups

20 pull ups

10 hspu

 

WOD

Partner WOD

 

Round 1

Deadlift hold and turf run

Partner 1: Run 400m (down & back 10 times)

Partner 2: Hold 135#/95# bar

 

If partner 2 drops bar, partner 1 must STOP running until partner 2 picks bar up again.

 

Round 2

Bar overhead & turf run

Partner 1: Run 400m (down & back 10 times)

Partner 2: Hold 75#/45# bar overhead. “Active shoulders”

 

If partner 2 drops bar, partner 1 must STOP running until partner 2 picks bar up again.

 

Round 3

Wall sit and turf run

Partner 1: Run 400m (down & back 10 times)

Partner 2: Hold a perfect wall sit

 

If partner 2 drops to floor or goes above perpendicular, partner 1 must STOP running until partner 2 resets.

Round 4

Plank pose and turf run

Partner 1: Run 400m (down & back 10 times)

Partner 2: Hold a plank pose

 

If partner 2 drops knees to floor (butt up okay), partner 1 must STOP running until partner 2 resets.

C/d

Stretch

 

WOD- April 2nd, 2014

w/u

 

2 rounds of:

5 min Run outside if weather permits, jump rope if not run, row, bike treadmill, turf run

(Have them do a different form of cardio each round)

 

WOD #1

 

CrossFit Games Open WOD 14.1

10min AMRAP

30 double unders/60 single unders

15 power snatch (75/45#)

 

Rest 3-5 min

 

WOD #2

7min AMRAP

 

Rx: Burpee pull ups w/db row (30/15#)

Scale: Burpee dumbbell row (30/15#)

 

c/d

Stretch

 

WOD- April 1st, 2014

CrossFit Funky- Brookfield, WI

w/u

Step ups 24in box

L leg 30 sec (amrap)

R leg 30 sec (amrap)

3 continuous rounds each leg

 

Superman hold 30 sec

Plank 30 sec

Superman 45 sec

Plank 45 sec

Superman 60 sec

Plank 60 sec

 

Burpees 90 seconds (post score on white board)

 

WOD

“Whitten”

If not Rx, scale # rounds to 3, if after 3, they can do one more, encourage them to do one more. If Rx, AWESOME.

 

For time.

Five rounds of:

22 Kettlebell swings, 2 pood/1 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20/12 pound ball

 

c/d

Stretch

 

WOD- March 31st, 2014

CrossFit Funky- Brookfield, WI

w/u

-5 min running (outside or in)

Increase pace as time decreases.

-5 min jump rope, awesome Aerodyn bike, or rowing

 

Skill

Plank pose

3 min

Reverse plank pose 2 min

 

Take breaks if needed, hold as long as possible. Okay if butt goes in the air as long as knees don’t touch the ground.

 

Workout

 

“The Seven”

For time.

“The Seven” Seven rounds of:

7 Handstand push-ups

135/75 pound Thruster, 7 reps

7 Knees to elbows

245/135 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood/1pood

7 Pull-ups

 

c/d

Stretch