Four rounds for time of:
400 Meter Sprint
21 Pushups
11 Sumo Deadlift High Rows

CrossFit Gymnastics Certification!
I thought this weekend was going to be about learning some rolls, cartwheels, handstand pushups, roundoffs, maybe even some front handsprings.
Yeah... We were done with those in the first three hours.
The rest of the cert was learning presses to handstands, ring L-sits, levers, inlocates and dislocates, kip to supports, parallel bar V-sits, planches, basket swings and rolls, hand-walking (forward, backward and sideways), balance beam walks, jumps and forward rolls, high bar swings, pullovers, muscleups, casts and tap swings, pommel horse supports and swings, etc. Oh, and did I mention that at the end of each day were metcon workouts? Every muscle that I did not know that I had is in pain right now.
And I loved every minute of it.
Thanks Roger, Russ and Andreas. You guys are incredible teachers. I would do it again in a heartbeat.

***I will be going to San Fran the next four days to get a CF Gymnastic certification and Luila will be teaching the following classes:
Fri - 6am, 7am, 11am, 5pm and 6pm
Sat - 10am
Mon - 6am, 7am, 11am, 5pm and 6pm
(there will be no 8am or 4pm classes on Fri and Mon)

10 jumping squats
10 jumping pull-ups (no kip)

As many rounds as possible in 20 minutes. Post time to comments! (Eric back to work on Tuesday!)

***I will be going to San Fran the next four days to get a CF Gymnastic certification and Luila will be teaching the following classes:
Fri - 6am, 7am, 11am, 5pm and 6pm
Sat - 10am
Mon - 6am, 7am, 11am, 5pm and 6pm
(there will be no 8am or 4pm classes on Fri and Mon)

Rest Day.

Eric's last text from San Fran: "Can't move. Absurdly hard cert. Barely survived day one. Loved every minute."

***I will be going to San Fran the next four days to get a CF Gymnastic certification and Luila will be teaching the following classes:
Fri - 6am, 7am, 11am, 5pm and 6pm
Sat - 10am
Mon - 6am, 7am, 11am, 5pm and 6pm
(there will be no 8am or 4pm classes on Fri and Mon)

Team WOD
300 Total Wall Balls Per Team
For Time

***I will be going to San Fran the next four days to get a CF Gymnastic certification and Luila will be teaching the following classes:
Fri - 6am, 7am, 11am, 5pm and 6pm
Sat - 10am
Mon - 6am, 7am, 11am, 5pm and 6pm
(there will be no 8am or 4pm classes on Fri and Mon)

As many rounds as possible on 20 minutes of the following:
5 Handstand Pushups
10 Lunges (5/5)
15 Supermans

"Meesh" - One tough Crossfit Chick by day, one mean Sushi Chef by night.

(I've decided to leave Meesh to watch over Luila and the kids while I'm gone.)

"Annie"
Watch Chris Speal do Annie
Double Unders
Situps
50-40-30-20-10 for time.

Four rounds for time of:
12 Burpees
24 Pushups
36 Squats
Run 400 Meters
Post time to comments.

Five 100 Meter sprints for time.
Post times to comments.

100 Meter Sprint
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Asafa Powell - 100 Meter World Record angles - 9.77 seconds

Run 400 Meters
21 Thrusters (95lbs/65lbs)
Run 400 Meters
15 Thrusters
Run 400 Meters
9 Thrusters

Janice surprises herself and learns the Clean and Jerk

Rest Day.

Happy Easter!

3 separate timed rounds of:
150M Slosh Pipe Zercher Carry (40lb/25lb)
150M DB Farmers Walk (35's/20's)
150M Sled Drag (150lb/100lb)

*There will be a 20,000 Easter Egg Drop (out of a helicopter!) at Guts Church at noon today. Feel free to bring your kids and meet us there. Should be insane!
**A big Thank You! to the Brookside In The Raw crew for such a great evening last night. Luila and I had a blast!

Exercise hard for 50 seconds, then take 10 seconds to rotate for 5 rounds with the following:
L-Sit
Box Jumps
Good Mornings
Wall Balls
Jump Rope

"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
for time.

Yesterday's WOD aftermath. (new female record was set by Kari @ 1:51!)

Complete 5 sprint rounds of the following:
500 Meter Row
Post times and damper settings to comments.

Time to do a little racing!

Current male record is Big Engine's 1:27
Current female record is Romney's 1:52
(both records set on damper setting 10)

The Clean and Jerk
3-2-1-1-1
Post weights to comments.

Hey everyone, Luila made it on the CrossFit's Affiliate page yesterday! Check it out!

Three rounds of the following:
25 Jumping squats
20 Rings Rows
15 Wall Ball (20/14)
10 Box Jumps (24"/20")
5 Dive Bombers

Alex gettin a goooood stretch!

Rest Day

***There will be no 10am class today due to the St Patricks Day 5k today!***

Good luck to all who enter! I'll be there with my little pom-poms cheering you on. See you there!

The best part of this 5k was that all proceeds went to the Special Olympics of Oklahoma. The race was absolutely electric (and cold!), the bagpipes playing in the background were totally cool and the Special Needs sprint was very moving-tears to the eyes! Great job, everyone! I'll post more pics tomorrow.

***Reminder***
This Saturdays 10am class will be cancelled due to the 9am St Patrick's Day 5K on Peoria. Please come join us as many CrossFitters will be entering it! (many for their first time) It's sure to be a blast!

"Rooster"
10 Burpees
20 Double Unders
10 rounds for time.

or,

"G.I. Jane"
100 Burpee Pullups for time.

Travolta, Depp and Cruise called me up to tell me they've fired their $250/hr personal trainers and want to start training with us right away. I told them no.

Gym is back open. Sorry about that folks. Luila's fever broke midday and after 3 days, she is up and around and feeling better. Kids are still sick, but should be fine by tomorrow. Thanks for all of the text messages, emails and phone calls. You guys are awesome!
Any of the Mon-Wed-Fri members are more than welcome to come in today to make up for the gym being closed yesterday.

For time:
50 Squats
40 Situps
30 Pushups
20 Pullups
10 Knees to Elbows
20 Pullups
30 Pushups
40 Situps
50 Squats

The Guts crew begins the CrossFit adventure.

***The gym will be closed today***
Luila, the kids and I have been fighting the flu this past weekend and although I seemingly have been getting better, Luila has not. I may need to take her to a doc tonight or tomorrow, we'll see. The kids seem to be doing so-so, therefore, I'm going to need to stay home to take care of them. I sincerely apologize in advance and will post how we are doing Wednesday evening.

So, I am asking that everyone goes to LaFortune to run a 5K.

For those new to CF, this may mean "jog/walk/jog/walk" until completed. That's fine, it's how most of us started. About 35 to 50 minutes is common for beginners, and 28 to 35 minutes is average. NXGN's current LaFortune 5k record is held by Shane who did it in 22ish minutes. If it's your first time, call up another crossfitter and do it together. This is a very common CF WOD especially during the spring, summer and fall, usually seeing it pop up every three or four weeks.
It should reach 75 degrees at its warmest tomorrow and this WOD will be a good indicator of how you will do on Saturday's "St. Patricks Day 5K" that you will ALL be entering!:) I hope to be well enough to run it on Sat. We'll see.
Also, please remember to post your 5K time on the website! Very important to be able to look back on and smile.

Again, I'm so sorry for any inconvenience. Call me if you need to.

Complete five rounds of the following:
Max # of high knees in one minute of jumping rope (count both left and right as "one"),
Static hang from pullup bar for one minute,
Max # of mountain climbers in one minute (count both left and right as "one"),
Hold an elbow floor plank for one minute,
Rest one minute.
(This WOD is exactly 24 minutes long)

Add your max high knees and mtn climbers, then subtract the number of seconds you "peeled off" and had to regrip or dropped a knee before getting back into plank position for todays total. Post score to comments.

*tips* Have a partner help you keep score and don't forget to stretch out the calves and hip flexors before this one!

"Karen"
150 Wallball Shots for time.

Post time and ball weight to comments

Rest Day

Yesterday, just for fun, we added a Team workout directly after everyone completed the posted WOD. After dividing everyone into two sides, they competed against each other with the following: 100 Quadrapedals/200 Pushups/300 Situps/400 Squats. What a blast! You guys are awesome!

3 rounds for time of:
Run 400 M
30 Box Jumps
15 Jumping Pullups

"Gates of Fire"
For time:
50 GHD Situps
50 Pushups
100 Front Squats (65lbs/40lbs)
50 Pushups
50 GHD Situps

Just added two new Slosh Pipes! (25lbs and 40 lbs)

Run a 5k (LaFortune Park is a 5k)
POST TIME TO COMMENTS!

Poor Mona was squashed like a bug after yesterday's Tabata challenge.

B2B Tabata Squats
Rest two minutes
T2T Tabata Pushups
Rest two minutes
Lather, rinse, repeat.

Finally, 400 lbs.

Deadlift
3-3-2-1-1
Post loads to comments.

New member, Mark has lost an amazing 30lbs. in the last month!
When asked how, he responded: "I cut out all soda and junk food and went from eating two large meals a day to five small meals a day and drink only water. For training, I CrossFit Mondays, Wednesdays, Fridays and do cardio on the opposite days." Way to go, Mark, we're so proud of you!

Here's Mark a month ago, here's Mark today...

Today's WOD-Part Two
Today's WOD-Part Three
5 rounds for time of:
7 pull-ups
7 thrusters (75#)
7 burpees
Post time to comments.

***Congrats to my awesome wife, Luila, who just got her Level One CrossFit Cert this weekend in Fort Worth, TX. Man, she is revved up, too! Lots of great stories to come!***