***Please note*** Next Generation CrossFit will be closed this Friday and Saturday.

"The CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

Chad is an animal.

One minute of maximum rep burpees.

Five rounds (resting 3-5 minutes in between rounds for maximal recovery)

Total all five rounds for todays score, then post best set and total to comments.

One minute burpee race

The 6am crew looking good!

The 6am crew after today's burpee WOD.

400 Meter Run
20 Box Jumps
15 Kettlebell Swings
10 Dips
Three rounds for time.

Gymnastic Training 101:
Forward Rolls, Candlesticks, Hollow Rocks, Headstands, and Handstands.

I would highly recommend taking 16 minutes of your day to watch these important videos in progression before doing todays workout. If you do not have Quicktime installed on your computer, you may do so for free here.
1. Forward Rolls and Candlesticks.mov
2. Intro to Headstand.mov
3. Preparing for a Handstand.mov
4. Developing your Handstand.mov

“Being upside down exposes the athlete to, what is for many, a brand new world. Psychologically, physically, and physiologically inversion is otherworldly. We roughly spend two thirds of our life upright and one third in repose. When upside down most of us lose our breath, orientation, and composure. What this portends for an athlete upended by opponent or accident is calamitous. The difference between tripping and landing on your feet versus knocking your teeth out is profound.”
-Coach Glassman , January 04′ CrossFit Journal

Rest Day

"Nicole"
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

"The Filthy Fifty"
For time:
50 Box jump, 24/20" box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (sub-35lb DB's)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30 pounds
50 Back extensions (sub-supermans)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

(See Friday, Feb. 1st)

The Next Generation of CrossFit

Complete 5 rounds of the following:
500 Meter Row
Rest as needed between rounds
Post times and damper settings to comments.

"Fran"
Thrusters
Pull ups
21-15-9
For time.

Spunky |ˈspə ng kē|
adjective ( spunkier , spunkiest ) informal
courageous and determined : a spunky performance.
a.k.a. my little buddy Rorie.

Run the LaFortune Park 5K loop
or,
come to the gym and row a 5K.

Please be sure to post your times!
(Compare to your last time posted on Wed, March 12th)

For time:
400 meter run
100 weighted squats
400 meter run
100 shoulder presses
400 meter run
100 deadlifts

You may use a barbell, dumbbells, or medicine ball with any style squat, press or deadlift. The only condition is that you stick with the same weight for the whole workout. Challenge weight is one third your bodyweight.
Post choices and outcome to comments.

400 Meter - 1968,1988,1999
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Rest Day
Great job yesterday everyone, that was a blast!

Today we will be meeting at the gym at 10am and driving over to LaFortune Stadium (less than five minutes away) to test our Level One: 400 meter and 1 mile times. Should be a great time as we will also throw in a special WOD at the end for you diehards!
All are welcome!

Six minutes of goodness followed by one minute rest for four rounds.

Good to have you back Heather!

400 Meter Walking Lunge

"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time

Overhead DB Squat

Come to the gym and play with pushups and dips!
Ring Dip Standards.wmv
Pushup Standards.mov
Playing with Ring Pushups.mov
Playing with Pushups.mov

Hey Hobie, would ya like a little wine with that cheese?

"Karen"
150 Wallballs for time. (20lbs/14lbs)

40lb Sebastian casually picks up the 20lb Wallball with no formal training on proper lifting. (and stood there for about a minute while I scrambled to find my camera!)
Can you effortlessly pick up half your bodyweight in the shape of a ball larger than your torso and hold it for awhile?

What the heck makes kids so strong? And at what point do adults become so weak? (See Sophia's pics on Thursday, April 3rd as well)
Maybe when we stop playing? Comments?

Rest Day

Big John resting after Friday's WOD.

"Diane"
Deadlift
Handstand Pushups
21-15-9 for time.

Next Generation's hangover punishment.

Complete three separately timed rounds for best score of the following:
150 Meter Sled Drags (150lbs/90lbs)
Row 150 Meters
15 Plyometric Pushups
Post best score to comments.

As many rounds as possible in 20 minutes of the following:
10 DB Thrusters (45's/30's)
10 Ring Rows (feet on box)
No whining.

20 foot ropes coming in less than two weeks.

Come to the gym today, grab a checklist and begin working through the exercises on Level One. You will need to complete all the checklist before beginning to work on Level Two.

"Tabata This"
Row (for calories)
Pushups
Squats
Pullups
Situps
For 20 seconds do as many reps of the assigned exercise as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, making it 4 minutes total per exercise. Rest one minute before moving on to the next exercise. This make for a 24 minute workout.
Scoring will be explained before the workout.
Post score to comments.

Tabata Squats.wmv

Tabata Pushups.mov

New PR of 95lbs on the Turkish Get-Up (Previous PR was 70 lbs last fall)

"Nancy"
Run 400 Meters
15 Overhead Squats (95lbs/55lbs)
Five rounds for time.

Overhead Squatting Safely

Rest Day

San Fran street performers

Partner up and compete against another team with the following:
400 M Sandbag Carry (100lbs)
150 M Sled Drag (100lbs)
400 M Dumbbell Farmers Walk (30's)
150 M Slosh Pipe Carry (40lbs)
Two rounds for time.

"Cindy"
As many rounds as possible in 20 minutes of the following:
5 Pullups
10 Pushups
15 Squats
Post rounds and any modifications to comments.

Jason couldn't make it to the 6pm, so he improvised and did "Cindy" at home with his boys. Great job, Jason!

11 Box Jumps (24"/20")
7 Ring Pullups
11 Double Unders
7 Ring Pushups
11 GHD Situps
7 Ring Rows
11 WallBalls (20@10/14@8)
7 Ring Dips

Storm through this obstacle course for your best time. You may run through it as many times as you'd like to improve your time. Winner of the day gets a big bear hug from Luila or a good hard slap on the butt from Eric. You DON'T want to miss this one!

50" Sophia jumps the 20" Box with ease.

Turkish Get Up
5 sets of 5 reps on each arm with your heaviest load
Post weight to comments.

Balance Beam jumps.mov

Parallel Bar shoulder stand to roll out.mov