"The Filthy Fifty"
50 Box Jumps
50 Jumping Pullups
50 Kettelbell Swings 36 lbs
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs
50 Hyperextensions
50 Wall Balls 20 lbs
50 Burpees
50 Double Unders
For time

Stupor |ˈst(y)oōpər|
noun [in sing. ]
a state of near-unconsciousness or insensibility : a drunken stupor, they left him slumped in a drunken stupor, daze, state of unconsciousness, insensibility, oblivion.

Deadlift
5-5-5-5-5
After a thorough warmup, work up to the heaviest amount you can safely lift for five reps. Then, after resting, repeat for four more sets.
Post amounts to comments.

"Big Engine" Kevin showing "Little Engine" how its done.

5 Handstand Pushups
10 Renegades
15 Situps
20 Lunges
As many rounds as possible in 20 minutes.

Sweat Angels.

3 rounds of:

500 Meter Row
400 Meter Run
250 Jump Rope (or 50 Double-Unders)

Rest a maximum of 2 minutes between rounds. Average all three rounds for score.

At 74 years young and two months into CrossFit, Richard comes up to me today and casually mentions that he's starting to see some definition in his abs.

For time:
100 DB Windmills
50 Jumping Squats (parallel to 1" off ground with 45lbs/30lbs-see video)
25 Knees to Elbows
Post time to comments

Barbell Jumping Squats.wmv
Barbell Jumping Squats.mov

Cool little WOD.

Rest Day.

Or, come out to Turkey Mountain to trail run a 4-mile loop with Luila, John and Romney at 2:00pm!

This WOD was taken directly from CrossFit OKC's website yesterday. Looks like a dooozy! Go to www.crossfitokc.com and look under Fridays comments to compare your time with all of their members. Thanks, Jason!

50,40,30,20,10 rep rounds for time of:
Wall ball shots, 10 ft target
Sit-ups

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (men-135lbs, women-95lbs)

Post time to comments.

***the substitutions for one muscle-up is three pull-ups and three dips***

"Nasty Girls".mov
"Nasty Girls".wmv

Me, with two of the "Nasty Girls", Annie and Nicole. I can't say enough of these two amazing athletes full of courage, integrity and kindness.

Wallball
Box Jumps
Medicine Ball Situps
Landmine Twists
Back Extensions
3 rounds for reps.

Starting with the Wallball, train hard for 50 seconds, then use 10 seconds to rotate to next exercise. After going through all five exercises, rest one minute before beginning next round. Total up all reps/calories for score. (17 minute workout)

Five rounds for time:
Row 500 meters
Rest 3 minutes
Post your best time to comments!

I'd just like to take a moment to single out my main man Kirby, who, to date has lost over 40 lbs since September through personal training and Zone dieting! Determined to reach his goals in the most healthy way possible and despite many battles throughout this incredible journey, his hard work and grit determination has been extremely moving to many of us here at Next Generation CrossFit. We are so proud to be training you, Kirby, you're such an inspiration! (Check out what he did for us on the Sunday, December 2nd entry in archives)
The upper left picture was taken after completing his first CrossFit WOD (a month after we began).

"It’s all Jerks and Snatches"
Grab a dumbbell (males-35/females-20) and perform the following:
One-hand hang clean and jerk
One-hand overhead squat
One-hand hang snatch
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps with each hand for time

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

A few pics of Friday's press WOD:

Rest Day.

Left) Unknown Olympic Weightlifter
Right) Professional Bodybuilder
One lives for athletic performance, the other lives for the appearance of fitness.

Post thoughts to comments.

I've been scratching my head looking for a way to give back to the generous world of CrossFit for quite some time now.
Finally, I realized I can at least offer a favorite WOD of mine. I made it up on the fly one day over a year ago to challenge a buddy and it has remained one of the toughest I've gone through yet.
Here it is, I call it:

"Rooster"
10 Burpees
20 Double Unders
Ten rounds, rip through for time.

To get your name on our board, the only rules we've insisted on are; 1) If the rope trips up on your feet, you don't count that one as a rep, and 2) Correct burpee form only! (chest to floor, jump high with hands in the air above the head)
If you do this workout, please take a second and place your time and response to comments. I'd really like to hear from you!

Shoulder Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Push Jerk: 5-5-5-5-5
Post max weight achieved on all three exercises to comments.

Words fail me.

Pushups
Pullups
As many reps of each for 5 rounds.
Post results to comments.

My mom, kickin' butt on a scaled down version of "Michael"

Run or Row a 5k

OR

"Kelly"
5 Rounds for Time:
400 Meter Run
30 Box Jumps (24",20")
30 Wall Ball Shots (20#,16#)

Another fine athlete spends a good fifteen minutes on the ground after his first CrossFit experience. Good job Chris, come back soon!

L-Sit on Parallettes
Bar Hang
Wall Sit
Overhead Ball Hold
Push-up Plank
Straight-arm Weighted Extensions
GHD Superman Hold
Straight -arm Dip Hold
Dead Cockaroach

With a continuously running clock, each exercise is "held" for 45 seconds followed by 15 seconds to rotate to the next exercise. Complete 3 rounds for a 27 minute WOD.

Today's 6am crew.

Tody's 6pm crew.

Yeah, you're seeing it right. Mindy and Alex came back for the 6pm as well. Crazy crossfitters...

After today's warmup, complete 3 sets of the glute/ham raise.

Then, complete as many rounds in 10 minutes of the following:
10 Thrusters (65/40)
10 Pullups
Post results to comments.

Rest day.

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.

***We had 6 fellas show up this am, so we decided to do a last minute switch to "Fight Gone Bad!" Great job, guys!
Afterwards, Luila and I headed over to CrossFit Jenks to train with Breck and Nicole Berry. Luila and Nicole did scaled versions of "Diane", afterwards Breck, Trey and I did "Elizabeth". Breck challenged me to do full squat cleans instead of my usual power cleans. WOW, what a difference!!! Thanks for a great morning, everyone!***

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.

Three rounds for time of:
Row 1000 meters
50 Back Extensions
50 Sit-ups

or,

"Annie"
50-40-30-20-10 reps each of:
Double-Unders
Situps

Post workout and time to comments.

John recently had balloons surgically implanted in his head to help him stand taller than the babes.

Skills day.
Today will be low intensity (well, maybe not "low") and fun as we play on our new Sorinex Glute Ham Developer and Landmine.
We feel very privileged to have personal trainer Jessie Huthmaker come in yesterday to teach us the correct technique on ten different exercises these important machines offer. (Jessie used to work for and trained with Bert Sorin in South Carolina who designed and sells this equipment.) Thanks so much, Jessie!
(Check out the Sorinex website to the right.)

My favorite WOD, this was the one that started it all for me...
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments along with any substitutions.

Alex rollin' around

For time:
100 Broad Jumps
50 Renegades (men-25's/women-15's)
25 Knees to Elbows
100 PVC Windmills
50 Good Mornings (men-45/women-30)
25 Handstand Pushups
Post time to comments along with any substitutions.

Good lookin' couple, Chad and Katie, tear up Fridays squat/skip WOD!

Rest day!

Please note new Saturday class time is 10am!

Rower (calories)
Bicycles
Jumping Squats
Landmine Twists
Back Extensions
3 rounds for reps.

Starting with the rower, train hard for 50 seconds, then use 10 seconds to rotate to next exercise. After going through all five exercises, rest one minute before beginning next round. Total up all reps/calories for score. (17 minute workout)

We had the privilege of having an awesome personal trainer from Miami, FL come train with us for the last week while visiting family. Thanks for being such an inspiration and for sharing your passion for fitness with us, Lucia, we're sad to see you go!

100 Deadlifts with 1/2 your bodyweight
100 Abmat Situps
100 PVC Pushups
For time.
Post time and deadlift weight to comments.

or,

50 Deep Squats (butt to ankles)
100 Jump Ropes
5 rounds for time.
Post time to comments.

Snatch
30 reps.
After a thorough warmup, progressively move up in weight to a load you feel comfortable with and do 30 reps.

Mega-Awesome Snatch video of athletes at Mike's Gym