"Lynne"
Bodyweight bench press (e.g., same amount on bar as you weigh)
Pullups
5 rounds for max reps.
There is no time component to this WOD.

A CrossFitters dream gym.

"Charlotte"
Overhead Squats (95/55)
Sumo Deadlift High Pulls (95/55)
21-15-9 for time.

Yesterday's WOD was Mega-Awesome.

Skills Day - Rings
Today we will starting with the US National Gymnastic Team Warmup instead of the normal NXGN warmup.
Then we will be going through different variations of the following Rings Exercises:
Pushups, Rows, Dips, Pullups, Inverts, Core Drills and Rolls.

World Champion Jordan Jovtchev on Rings

Run 800 Meters
20 Knees to elbows
Run 400 Meters
40 GHD Back Extensions
Run 200 Meters
80 PVC Overhead Squats
For time.

Email that I received from my Green Beret bro in response to putting his pic on this site (see Wed, May 7th):
Hey Eric,
I finally got to check out your website, pretty cool! Looks like you're breeding a lot of pain and sweat!!! Thanks for the picture spot-I'm honored! We love you guys and miss you much, hope you have a great Memorial Day weekend!
Later,
**

"Diane"
Deadlift (225/135)
HSPU (handstand pushups)
21-15-9 for time.

**We will be closed for the 6, 7, and 11am classes on Memorial Day Monday, but will be open for the 4, 5 and 6pm normal classes.

"Team Trevor"
300 Pull Ups
400 Push Ups
500 Sit Ups
600 Squats
As a team of 4 complete the above workout. Only 2 team memebers may be working at one time. You must finish all reps of one exercise before moving on to the next exercise.
Post your team’s time to comments.

In honor of Trevor Win'E who died when his armored vehicle hit an explosive device in Iraq.

Rest Day

**We will be closed for the 6, 7, and 11am classes on Memorial Day Monday, but will be open for the 4, 5 and 6pm normal classes.

"Chariots on Fire"
Ten 100 Meter Sprints timed.

*We will be meeting at 10:15am at LaFortune Stadium to do today's WOD on their track. Feel free to meet me at the gym at 9:45ish to head over together if you do not know where to go. We will be leaving at 10am to head over.

**We will be closed for the 6, 7, and 11am classes on Memorial Day Monday, but will be open for the 4, 5 and 6pm normal classes.

Have a great weekend!

Scenes from yesterday's WOD

Hag's KB Snatch
Justin's KB Snatch

10-minute Kettlebell Snatch test

Then, after you've collected yourself,

4-minute Tabata Sledgehammer-to-Tire

Just four weeks into the Zone Diet, Luila's six-pack is already starting to show!

30 Muscle-ups for time.
If you cannot do the muscle-ups, do 90 pull-ups and 90 ring dips.
If you cannot do pullups and ring dips, do 120 band pullups and 120 bench dips.
Post time and thoughts to comments.

"The Muscle-Up" by Coach Greg Glassman
The Muscle Up - BeastSkills

"The Interval Challenge"
12 Burpees
24 Pushups
36 Squats
400M Run
Four rounds for time.

Chad wins the "King Leonidas" award after smokin' us all with yesterday's "300" WOD.

"300"
25 Pull-ups
50 Deadlifts (135lbs/83lbs)
50 Push-ups
50 Box jumps (24"/20")
50 Floor wipers (135lbs/83lbs) Count both sides as one rep.
50 DB or KB clean and press (35lbs/20lbs)
25 Pull-ups
for time.

400 meter run
15 Thrusters (65lbs-gents/40lbs-ladies)
5 rounds for time.

Hanging around in my New Balance running shoes.
(Right-click and press Open Image in New Window to see full picture)

Rest Day.

Luila, Mindy, Alex and Ace will be running at LaFortune Park tonight at 7pm. If anyone else would like to join them, please feel free to just show up!

"Michael"
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

"Randy"
75 reps Power Snatch (75lbs)
For time

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Weighted Pullup
1-1-1-1-1-1-1
(Scaled version will be to perform 7 sets of max jumping or band pullups)

Typical Next Generation CrossFitter demonstrating CrossFit to co-workers.

"Deck of Cards"
Start with a fully shuffled deck of cards. Each card requires a set of pushups (red) or squats (black), depending on the color. Perform reps of the following:
Face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 squats).
Jokers are burpees, and are set to a value of 15.
Work through the entire deck as fast as possible and don't forget that card games are fun.

"God's Workout" - NYTimes
Post thoughts to comments.

"Grace"
Clean and Jerk 135lbs
30 reps for time.

Eric Clean and Jerks his bodyweight.mov

Please note that the Mon thru Fri 8am class is no longer available.

"Annie"
Double Unders
Situps
50-40-30-20-10 rep rounds for time.

Rest Day

Great job on the Full Moon 5K everyone! That was a blast!
Race Results

Check out Luila on today's CrossFit Blog (from her March certification)
GSX Crew Certification.mov

"Kelly"
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time

***A bunch of us are running the Full Moon 5K at 8:00 PM.
Meeting point is 7:00 PM, at the Full Moon Cafe, 1525 East 15th Street.
Hope to see you all there!***

Bicycles
Mountain Climbers
100-80-60-40-20 reps for time.

Andy's deadlift form "before and after" a little coaching. Subtle differences on form can make huge differences under heavy loads.

Bench Press
3-2-1-1-1
Post loads to comments.

715 LB "Raw" Bench Press world record.
Don't worry, Luila will be standing by to slap you in the face.
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People often ask me "What is CrossFit anyways?"
By definition, CrossFit is constantly varied, functional movements executed at high intensity, while continuously increasing work capacity over broad time and modal domains.
Simply put, it is the sport of fitness.
Currently, millions of people worldwide are training using the methods and programming developed by Greg and Lauren Glassman. The focus on excellence demonstrated by CrossFit trainers and participants has generated a return to true athletics. CrossFit participants compete against themselves every day to best their previous performances, Personal Records (PR) by using the many "Workouts of the Day", (WOD's), that are posted on www.crossfit.com, free for everyone to try. Many of these workouts have names like "Cindy", "Michael", "Helen", "Fran" and "Fight Gone Bad", and are repeated yearly by random schedule.
CrossFit is revolutionary. Our workouts are competitive events. The strength and value of CrossFit lies entirely within our total dominance of other athletes and this is a truth that cannot be divined through debate, only competition. 3, 2, 1 — GO!

Founder Greg Glassman on Broad, General and Inclusive Fitness
Founder Greg Glassman on the Sport of Fitness

Today's WOD:
Ring Rows (feet on box)
Dive Bombers
21-15-9
For time.
Follow it up with good old fashioned 4 minute Bottom-to-Bottom (B2B) Tabata Squats and you'll be good to go.

To my longtime friend and honored Green Beret,
Thank You for all that you do for us, bro.
Stay safe out there and know that you're in my prayers. - Eric

Skills Day:
Kipping Pullup and Muscle-up.

"Rocky" moment of the day: Heather finishing yesterday's WOD with about 14 people cheering her on. Way to fight through, Heather!
I stand convinced that we have some of Tulsa's most excellent people training here in our gym. You guys are the BEST! Very inspiring, I love training you guys! - Eric

For time:
Run 400 Meters
100 Pushups
Run 400 Meters
100 Sit ups
Run 400 Meters
100 Jumping Squats
Post time to comments.

Cost of a ten foot PVC pipe, 2 end caps and water - Roughly $22 bucks.
230 pound Hag getting owned by a 40 pound Slosh Pipe - Priceless.

***Next Generation CrossFit will be closed Friday the 2nd and Saturday the 3rd. Hope everyone enjoys their weekend, see you Monday!***

Run a 10K
Post times to comments.

Big John hits 415, then 435 on the deadlift attempts on yesterday's CrossFit Total WOD! (He was just happy that it wasn't burpees and double-unders for once!)