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NextGen reminders!
Reminder to all NextGen "Open" competitors to come train each Saturday at the 11am Competitors Class! Each Saturday class will begin with a 10-15 minute prep-talk from former and current NextGen competitors during the class warmup.
Reminder to all parents and kid's that there will be no CF Kid's Class tomorrow at 9am.
Reminder that we will be having a FREE class open to the public tomorrow at 9am!
Reminder that beginning next week, the 11:30 class on Mon-Wed-Fri is cancelled.
Reminder to all NextGen ladies that we have a 9:30 Mon-Wed-Fri Women's-only class taught by Kymm and is included in your Unlimited membership!
Reminder that beginning next week the 11:30 Tues-Thurs class will be permanently moved to 12 noon.
Thanks!
Skill/Strength: Shoulder Press or Handstand work
WOD:
1 min. max rep Burpees
Rest 2 min.
1 min. max rep Burpees
Rest 3 min.
1 min. max rep Burpees
Rest 4 min.
1 min. max rep Burpees
Rest 5 min.
1 min. max rep Burpees
Post reps for each round and total reps to comments.
What the..?!? Kymm flipping the 300+ pound "Warrior" tire for reps!
Attention parents and kids: Due to to Coach Julie following her dreams of travelling the world with her ultra-cool hubby Adam, we will be having to temporarily close down the NextGen CF Kids! program. We encourage anyone who purchased punch cards to use them up before her leave date next month.
Here are the dates from Coach Julie: "The final crossfit kids class will be Thursday Feb 23rd. There will be no class Thursday Jan 26th or Saturday Jan 28th. Those are the only 2 cancelled dates I know of at this time. This leaves a total of 11 classes left."
Hey kids: Let's have a great last 11 classes and be sure to tell Julie how thankful you are for all of her coaching you to be your best! - Eric
Skill/Strength: none
WOD:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets. Post loads to comments.
WOD Demo with Elyse Umeda - video [wmv] [mov]
Compare to Wednesday, September 21st, 2011
Coach Josh practicing L-Sit Rope pulls
FREE Intro Class tonight at 7pm, open to the public. Send/bring a friend to NextGen!!
Skill/Strength: Take as many attempts as needed in 15 minutes to find your new unbroken double-under max.
WOD:
21-15-9 reps, for time of:
Double Russian Kettlebell Swings (55's/35's)
PVC Lunges (right leg)
PVC Lunges (left leg)
Keep body upright on lunges and try to straighten out the trailing leg. Do not touch back knee to floor.
Power back into standing position using your posterior muscles. Post time to comments.
Skill/Strength: Bench Press or Ring Pushups
WOD:
Three round for time of:
50 Front squats (45/33)
20 Sit-ups
20 Dips
There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.
The first, phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. These are the “anaerobic” pathways.
The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. This is the aerobic pathway.
Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.
Favoring one or two pathways to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. Time domain matching of task or sport to training is the first step to effective, legitimate strength and conditioning. - Greg Glassman, Founder of CrossFit
Skill/Strength: Run 1 mile, for time.
WOD:
For time:
10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-ups
Post time to comments.
9am: Free Intro Class and NextGen CF Kids!
10am: Members WOD
11am: Competitors Meeting, then WOD
2011 CrossFit Open WOD 11.1
"Double Under/Power Snatch"
AMRAP 10min
30 Double-unders
15 Power snatches (75/55)
Skill/Strength: Front Squats/Pistols
WOD: Row 2k, for time.
Attention Members:
1. Now's the time to sign up for this year's competitive season. The CrossFit Games "Open" will be starting on February 22nd and will be "open" (literally) to anyone and everyone. CrossFit Affiliates like ourselves, all over the world, will host an Open workout each week for five weeks in their own gym. For many, this may be the only chance to compete in a legitimate CrossFit competition with the chance to see how you rack up against others worldwide.
In addition, this season is very exciting and a chance for the non-competing NextGen community to rally together to support and encourage our competitive athletes. The best part about it is, all of the best scores submitted by any NextGen athletes go toward an overall NextGen score to help qualify us to get our team to Chicago for Regionals in April! Please consider signing your name on the board at the gym for a chance to take your training to the next level, embrace your competitive spirit and have a blast while doing it! If not, please commit to encourage, support and motivate those who do!
2. This Saturday at the 11am competitors class, we will be having a short meeting for anyone planning to do the Open and go over rules, timelines and training.
3. Beginning in the month of February, we will be cancelling the Mon-Wed-Fri 11:30 class, but will be keeping the Tuesday and Thursday classes. In addition, these two classes will be changed to 12 noon. We apologise for any inconvenience.
Check out the 2012 Reebok CrossFit Games Beta Site.
Skill/Strength: Snatch/Double-unders
WOD:
"Hello, my name is Chad, and I'm going to be your birthday WOD today."
As many rounds as possible in 20 min. of:
1 strict pull up
2 handstand pushups
3 box jumps
4 toes to bar
5 dive bombers
6 power cleans
7 thrusters
8 lunges
9 kettlebell swings
10 double-unders
Post weights/heights and rounds to comments.
Happy Birthday, Chad!
FREE Intro Class tonight at 7pm, open to the public. Bring a friend!
Skill/Strength: Box jumps for new height max
WOD: Clean and Jerk 1-1-1-1-1 reps
Lindsey Smith and Vic Zachary on today's WOD - video [wmv] [mov]
Maya Keenan-Gallagher on today's WOD - video [wmv] [mov]
Check out the 2012 Reebok CrossFit Games Beta Site.
Skill/Strength: Deadlift/Tire Flips
WOD:
50-40-30-20-10 rep rounds of:
Wallballs (20/14)
Situps
Skill/Strength: Overhead Squats/GHD Situps
WOD: "Nicole"
Run 400 meters
Max rep Pull-ups
Complete as many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.
9am: Free Intro Class and NextGen CF Kids!
10am: Members WOD
"Painstorm"
5 Deadlifts (75lbs/45lbs)
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Overhead Squats
As many rounds as possible in 20 minutes.
11am: Competitors WOD
"Painstorm" with 95/65
Skill/Strength: none
WOD:
Pick one of each of the following and work towards a new 1RM (One Rep Max):
Pull - (Deadlift, Clean or Snatch)
Press - (Shoulder Press, Jerk or Bench Press)
Squat - (Back, Front or Overhead)
Be sure to have a trainer watching/spotting you for all 1RM attempts, especially if you are going for a new gym record. Post your best lifts of each of your three exercises to comments as well as in our record logs kept at the gym.
Skill/Strength: Cleans or Rope climb
WOD:
Three rounds for time of:
175m Lunge Walk
25 Sledge-to-tires
Post time to comments.
Skill/Strength: Shoulder Press or Handstand pushups
WOD: “Tag Team Cindy”
Teams of two must complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
Only one team member may be working at any given time. The resting partner must care for the team’s kettlebell, which may not touch the ground during the workout (you cannot sit down or kneel either). Choose the biggest kettlebell you can handle. Penalty for dropping kettlebell is 15 burpees each before carrying on.
Skill/Strength: Bench Press or Ring Pushups
WOD:
3 minute max reps Box Jumps (24"/20")
Rest 1 min
3 minutes max reps jumprope crossovers
Rest 1 minute
3 minutes max rep Kettlebell Swings (55/35)
Post reps competed for each to comments.
Skill/Strength: Front Squats or Pistols
WOD:
Complete as many rounds as possible in 12 min. of:
Run 175m
12 Wallballs (20/14)
12 Ball Slams (same)
Post rounds completed to comments.
9am: NextGen CF Kids! and Free Intro Class (open to public)
10am: Member WOD
11am: Competitors WOD
“Sage”
Two rounds, for time of:
20 Thrusters (135/95)
20 Pull-Ups
20 Burpees
Come give us a try! We are adding back our free classes on Wednesday nights at 7pm and Saturday mornings at 9am for those interested in trying NextGen!!! Both classes are open to the public and are free. Hope to see you there! - Eric
Skill/Strength: Snatch 1RM, or Double-unders
WOD:
"Haulin' Ass"
Three separately timed rounds of:
150m sled drag (90/50)
Rest as needed in-between rounds. Run forwards down to 75m turnaround point, run backwards back from turnaround point. Post times to comments.
or,
"Gotta Regatta"
Three separately timed rounds of:
500m row
Post times and damper settings to comments
So sad to see a great trainer and friend move to Kansas City, but very happy to see him pursue his dream! Thanks Jerod for all of your hard work and dedication to NextGen and the Barber family. We sure are going to miss you!
Come give us a try! We are adding back our free classes on Wednesday nights at 7pm and Saturday mornings at 9am for those interested in trying NextGen!!! Both classes are open to the public and are free. Hope to see you there! - Eric
Skill/Strength: Back Squats 3x3 @ 85%, or Box jump VT
WOD:
For time:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post time to comments.
Hayden, 16yrs old, lost 25lbs. and has had incredible strength gains since this summer! Great job kid, keep it coming!
Come give us a try! We are adding back our free classes on Wednesday nights at 7pm and Saturday mornings at 9am for those interested in trying NextGen!!! Both classes are open to the public and are free. Hope to see you there! - Eric
Skill/Strength: Deadlifts 3 rep max or, pullup practice
WOD:
15 Deadlifts (touch and go)
Rest 30 seconds
Ring Push-Ups (max reps)
Rest 3 minutes
10 Deadlifts (touch and go)
Rest 30 seconds
Ring Push-Ups (max reps)
Rest 3 minutes
5 Deadlifts (touch and go)
Rest 30 seconds
Ring Push-Ups (max reps)
then;
Four rounds for max reps of:
30 seconds of max rep Kettlebell Swings (55/35)
Rest 30 seconds
30 seconds of max rep Knees to Elbows
Rest 30 seconds
Skill/Strength: Overhead Squats or GHD Situps
WOD:
Five rounds for time of:
9 Deadlifts (135/95)
6 Hang power snatch
3 Overhead squat
WOD Demo at CrossFit By Overload - video [wmv] [mov]
OR,
21-15-9 reps for time of:
Clean (135/95)
GHD sit-up
WOD Demo with Greg Amundson - video [wmv] [mov]
NERF MADNESS!!!
Strength/Skill: Jerk 3x5 @ 75% or Muscle-up practice
WOD:
Ten rounds, for time of:
7 Kettlebell thrusters (55's/35's)
11 Ring rows
21 Double unders
All regularly scheduled classes are cancelled today in lieu of today's throw down.
12:00 High Noon:
Next Generation CrossFit's 2nd Annual Nerf War.
Please show up between 11:15 and 11:30 to suit up, load up and go over rules. First game starts at 12pm sharp!
Dear little people:
To the left is Rambo, the action hero I grew up with.
To the right is "Edward" the action hero you grew up with.
I'm just trying to break it to you gently...
