Switching It Up at CrossFit New Berlin

A business trip this week to the Milwaukee area meant I was going to miss three days of my regular training routine.

I wasn’t in need of a de-load week, so I quickly sought out a CrossFit affiliate near my hotel to keep to my schedule. My search led me to CrossFit New Berlin for two workouts that reminded how much fun training can be.

CrossFit New Berlin is barely a year old and is actually located within The Princeton Club, a ginormous health-club in New Berlin, Wisconsin. It occupies about 1,000 square feet (forgive me, I work in real estate and am always sizing up spaces) and is tucked back behind the basketball court.

It feels like being in a secret cave within this temple of fitness.

All the people on the elliptical and Nautilus machines seem to have no clue what’s going on right underneath their nose.

Similar to my regular CrossFit gym in Minneapolis, the classes were limited in size and populated by a friendly, welcoming community of members that ranged in age and ability.

The big difference was that they are not in the middle of a 16-week training program that involves a lot of focused skill work and progressions.

I have greatly benefited from this consistent training, drilling my form on the snatch and the clean and doing countless reps of toes-to-bar.

I have a clear sense of what I will be doing on my Mondays, Tuesdays, Wednesdays, Fridays and Saturdays in class.

In comparison, it was nice to switch it up and be reminded at CrossFit New Berlin of the meaning of “constantly varied”.

Let me take you through my two classes this week with coach Terri at CrossFit New Berlin:

Business trip this week to the Milwaukee area meant I was going to miss three days of my regular training routine.

I wasn’t in need of a de-load week, so I quickly sought out a CrossFit affiliate near my hotel to keep to my schedule.

My search led me to CrossFit New Berlin for two workouts that reminded how much fun training can be.

CrossFit New Berlin is barely a year old and is actually located within The Princeton Club, a ginormous health-club in New Berlin, Wisconsin.

It occupies about 1,000 square feet (forgive me, I work in real estate and am always sizing up spaces) and is tucked back behind the basketball court.

It feels like being in a secret cave within this temple of fitness. All the people on the elliptical and Nautilus machines seem to have no clue what’s going on right underneath their nose.

Similar to my regular CrossFit gym in Minneapolis, the classes were limited in size and populated by a friendly, welcoming community of members that ranged in age and ability.

The big difference was that they are not in the middle of a 16-week training program that involves a lot of focused skill work and progressions.

I have greatly benefited from this consistent training, drilling my form on the snatch and the clean and doing countless reps of toes-to-bar.

I have a clear sense of what I will be doing on my Mondays, Tuesdays, Wednesdays, Fridays and Saturdays in class.

In comparison, it was nice to switch it up and be reminded at CrossFit New Berlin of the meaning of “constantly varied”.

Let me take you through my two classes this week with coach Terri at CrossFit New Berlin:

DAY 1 – At first glance, the warm-up seemed “light” requiring just 20 squats and 20 sit-ups. But then there was this sneaky word “Timber” on the board, which was the real warm-up as we were required to do reverse lunges for the length of the song Timber by Pitbull and Ke$ha.

There was a catch – every time we heard the words “timber” or “down” we had to do a burpee.

If you are unfamiliar with the song or unclear on the lyrics, let me just share one of Pitbull’s verses that he repeats multiple times: Swing your partner round and round / End of the night, it’s going down / One more shot, another round / End of the night, it’s going down / Swing your partner round and round / End of the night, it’s going down / One more shot, another round / End of the night, it’s going down. You get the point – lots of burpees.

My pulse was definitely up by the end of the song and I now dread hearing that song on the radio or at the gym again.

Afterwards, we did a strength component of 5 x 3 strict press and 5 x 3 sumo deadlift high pulls at 85% of our 1 rep max.

This was all just a tease for the main WOD – 150 box jumps at 20″ followed immediately by a 1-mile run.

The advantage of being located within this mega-health club was that it had an indoor track that is 1/12th of a mile in length.

Outside of some suicides, I have not been running since October. It felt great going around the track, especially as we passed the power-walkers who had no clue what was going on.

DAY 2 – Despite my calves being sore from all those box jumps, I was back for more the next day. This time the warm-up was 100 double-unders, which I always need to practice.

I appreciated how everyone in class was all smiles and excited to be there.

CrossFit is tough and makes you sweat and breathe hard, but it makes me happy and I am glad everyone around me felt the same way.

With our ropes put away, it was time for the main WOD, which consisted of running up and down the stairwell 5x (and yes, I counted – there were 28 steps) then a series of front squats and pull-ups then running the stairs 5x again, then a series of deadlifts and push-ups and once more back running the stairs another 5x.

For the two metcons within the WOD, the count was 10-1, 9-2, 8-3…2-9, 1-10. In total, it was 55 reps of each exercise, plus all those stairs.

I was totally thrilled to be running the stairs as it is something I have wanted to do as part of my general training for a long time.

I haven’t found a good place yet in my neighborhood to do so, but it is now top of my list to find some soon.

To say the least, it was a great experience at CrossFit New Berlin. Coach Terri was so warm and friendly and, despite only knowing me for all of five minutes, she genuinely cheered me on both days.

I definitely was moving faster knowing she was going to keep checking in. “How many more box jumps?

How many more laps?” Her enthusiasm creates the perfect atmosphere needed, especially for those monster WODs.

While none of the elements were new to me, the running and the stairs combined with the lifts and the movements made for two really dynamic workouts.

I am secretly hoping work sends me back to the Milwaukee area just so I can go to some more classes with the whole crew in New Berlin.

Jeremy
Latest posts by Jeremy (see all)