500 squats for time.

Great training partner, Gary, and I doing air squats. The fingers pic was us at the 1000 squat mark. I ended up going to 1,111 squats (my b-day is 11/11) that day, then had to go back to work. Gary stayed out there and did like 1500 or something crazy like that.
It was a good day.

Please take a few minutes to read this before doing today's WOD!
CrossFit Induced Rhabdo.pdf

"Blackjack" (Courtesy of CrossFit One World)
Complete the following for time:
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups

Ahhh... rest day!

"Karen"
For time:
150 Wallballs (20lbs@10ft./14lbs@8ft.)

T2T Tabata Pushups
Two minute rest
B2B Tabata Squats
Two minute rest
Tabata Leg Raises
Two minute rest
Tabata Ring Rows

Run a 5K (LaFortune is a good choice)

or

Come to the gym and row a 5K.

"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.
Today's challenge: Scale WOD up to L-Pullups

Determination.

"Betty"
12 Push Presses (135/85)
20 Box Jumps (24"/20")
Five rounds for time.

Luila and I are extremely proud to have Romney and Corbin McGuire added to our team of Certified trainers here at Next Generation CrossFit. They have been some of our biggest supporters for the past year and are responsible for much of our growth and success! Thank you both so much for everything and for embracing the standard of excellence and passion for CrossFit!
Some pics from our Basic Barbell Cert this weekend.

Overcoming the Deadlift

Rest Day

Married guys + tequila = Idiot married guys.
And you all thought we were getting certified this weekend! Ha!

Seriously, Happy 36th, Corbin!

Hi everyone!

Don't forget that Chad will be meeting anyone interested at the LaFortune Stadium track for the 10am class!

Four 400 meter sprints for time.

Rest as needed inbetween sprints.  Post fastest time to comments.

***Attention everyone! Please remember that we will be open for the 6 and 7am, but closed for the 11, 4, 5, and 6pm classes today. Corbin, Romney, Luila and I will be driving down to Fort Worth to get the Basic Barbell certification this weekend by the legendary Mark Rippetoe!

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

Camp Pendleton's "Cindy on Steroids" WOD video

Mr Dubbs "havin fun" with yesterday's WOD!

Fun Day!

Obstacle Course
Duck Unders
Superman/Hollow Rock combo
Bag Hopovers
Ladder Drills
Sledgehammer to Tire

One minute of all out effort on each exercise with a one minute rest period after completing all five.
Four rounds total for a 24 minute WOD.

Front Squat
5-5-5-5-5 reps
Post loads to comments.

I seem to be missing the fourth picture where I drop my butt low!





Here we go!

"Lola"
30 Double Unders
20 Knees to Elbows
10 Handstand Pushups
Five rounds for time.

Who would have thought that a little ol' warehouse space could produce so many memories for so many people in a little over one year?

"Pukie Brewster"
150 Burpees for time.
or
"G.I. Jane"
100 Burpee/Pullups for time.

(We will have an alternate WOD available for the "noobs")

ACE!

Rest Day.

Happy Fathers Day!
Malachi 4:6 He will turn the hearts of the fathers to their children, and the hearts of the children to their fathers.

"Fight Gone Bad"
Three rounds of:
Wall-ball: 20 pound ball, 10 ft target. (for reps)
Sumo deadlift high-pull: 75 pounds (for reps)
Box Jump: 20" box (for reps)
Push-press: 75 pounds (for reps)
Row (for calories)

With a continuously running clock, move from each of five stations after one minute each. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", move to the next station immediately for best score. One point is given for each rep and calorie. When finished, total all numbers for score.

400 Meter Lunge walk.

OK, so I'm closing it up for the night, and somehow I come across one of my clients website blogs which he did not tell me about. I spent the next half hour scrolling through the blog, reading about the last four or five months of his CrossFit experience. I was very moved and I admit, I cried... from laughing my head off! Too funny! Sometimes I forget what CrossFit must be like for the newbies. Do you have a personal blog that you've been talking about your CrossFit experience? Please post to comments.

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Speal vs. Dutch on today's WOD *Note that Speal WEIGHS 135lbs, that would be like me doing Thrusters with 225lbs!
(Warning! Not family-friendly, some f-bombs at the end)

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next. Post time to comments.

The Mighty Mark.

Power Clean
1-1-1-1-1 reps
Post loads to comments.

"

Sadly, straight from today's WOD from CF Headquarters:

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.

In honor of SSgt Travis L. Griffin, 28 who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

The 6 and 7 am'ers brave the pouring rain, thunder and lightning in honor of Griff.

Rest day.

HooverBall!
Come meet with us at 10 am at the 71st and Riverside volleyball nets on the SW corner for our first official "Hooverball" game. It's open to everyone, so bring your family and friends to try something new!!
Hoover Association - "Hooverball" (a great read!)
Wikipedia - Hooverball

Tabata This!
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) are applied in turn to the Rower, Pushups, Squat, Pullups, and Sit-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. There is a one minute rest time allowed before rotating to the next exercise, the clock is not stopped but kept running. The score is the total of the weakest scores from the five stations. This is a 24 minute workout.

I received this email from Chad today:
Hey Eric,
The average American walks 900 miles a year.
The average American drinks 22 gallons of alcohol a year.
This means on average Americans get about 41 miles to the gallon.
That's pretty funny huh?
No Chad, YOU'RE funny for even figuring that out.

Speaking of, can you tell which one of these pics is really Chad, and which ones are not?

Three rounds for time:
Row 500 Meters
Rest one minute.
Run 400 Meters
Rest one minute.
Sled Drag 150 Meters (90lbs/60lbs)
Rest one minute.
"High-Knee" Jump Rope for one minute
Rest one minute.

Scenes from yesterday's "Nate" WOD

"Nate"
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70lbs/55lbs)
As many rounds as possible in 20 minutes

Justin's final round of last weeks "Charlotte" WOD.

"Kelly"
Run 400 meters
30 box jump, (24"/20")
30 Wall ball shots, (20lb/14lb)
Five rounds for time

One minute of max reps PVC Pushups (feet on box)
One minute of max reps Ring Rows (feet on box)
One minute of max reps Good Mornings (45/30)
One minute of max reps Knees to Elbows
Rest one minute
Four rounds for time.
Total reps for score and post to comments.