Remember: Be fully hydrated BEFORE coming to gym!
For time:
Run 400m
25 Burpees
Run 400m
25 Box Jumps
Run 400m
25 Burpees
Run 400m
25 Box Jumps
Post notes/time to comments.

10 Dips
10 Jumping Lunges
10 HSPU
As many rounds as possible in 20 min.

Turkish Get-Up with a 7 year old.

"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.

Look out! Mr Dubbs has lost 24 pounds so far and say's he's just gettin' started! Great job bro, we believe in you!

21-15-9 reps of the following:
Box Jumps (20"/16")
Kettlebell Swings (35lbs/25lbs)
Sumo Deadlift High Pulls (75lbs/45lbs)
Post time to comments.

The Sumo Deadlift High Pull

Rest Day

Rest on this: America's Top 20 Worst Foods

20: Worst Fast-Food Chicken Meal - Chicken Selects Premium Breast Strips from McDonald's (5 pieces) with cream ranch sauce. 830 Calories, 55 grams fat (4.5 trans fat), 48 carbs. Add a large fries and regular soda and this seemingly innocuous chicken meal tops out at 1,710 calories.

19: Worst drink - Jamba Juice Chocolate Moo'd Power Smoothie (30 fl oz). 900 calories, 10 g fat, 183 carbs, 166 g sugar. Jamba Juice calls it a smoothie, MSNBC calls it a milk shake. The beverage contains as much sugar as 8 pints of Ben & Jerry's butter pecan ice cream.

18: Worst supermarket meal - Pepperidge Farm Roasted Chicken Pot Pie (whole pie). 1,020 calories, 64 g fat, 86 g carbs. Label may say this pie serves two, but, whoever divided a small potpie in half? Once you crack the crust, there will be no stopping.

17: Worst 'healthy' burger - Ruby Tuesday Bella Turkey Burger. 1,145 calories, 71 g fat, 56 g carbs.

16: Worst Mexican entree - Chipotle Mexican Grill Chicken Burrito. 1,179 calories, 47 g fat, 125 g carbs, 2,656 mg sodium.

15: Worst kids' meal - Macaroni Grill Double Macaroni 'n' Cheese. 1,210 calories, 62 g fat, 3,450 mg sodium. It's like feeding your kid 1-1/2 boxes of Kraft mac'n'cheese.

14: Worst sandwich - Quiznos Classic Italian (large). 1,528 calories, 92 g fat, 4,604 mg sodium, 110 g carbs. A large homemade sandwich would more likely provided about 500 calories.

13: Worst salad - On the Border Grande Taco Salad with Taco Beef. 1,450 calories, 102 g fat, 78 g carbs, 2,410 mg sodium. This isn't an anomaly: Five different On the Border salads on the menu contain more than 1, 100 calories each.

12: Worst burger - Carl's Jr. (Hardee's on East Coast) Double Six Dollar Burger. 1,520 calories! , 111g fat. Carl's Jr. brags it's home to this enormous sandwich, but the restaurant chain also provides convenient nutrition info on its Web site -- so ignorance is no excuse for eating it.

11 : Worst steak - Lonestar 20 oz T-bone. 1,540 calories, 124g fat. Add a baked potato and Lonestar's Signature Lettuce Wedge, and this is a 2,700 calorie blowout.

10: Worst breakfast - Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed hotcakes. 1,540 calories, 77 g fat (9 g trans fat), 198 g carbs, 109 g sugar. Five Egg McMuffins yield the same caloric cost as this stack of sugar-stuffed flapjacks, which is truly a heavy breakfast, weighing in at a hefty pound and a half.

9: Worst dessert - Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream. 1,600 calories, 78 g fat, 215 g carbs. Would you eat a Big Mac for dessert? How about three? That's the calorie equivalent of this decadent dish. Clearly, Chili's customers get their money's worth.

8: Worst Chinese entree - P.F. Chang's Pork Lo Mein. 1,820 calories, 127 g fat,! 95 g carbs. The fat content in this dish alone provides more than 1,100 calories. And you'd have to eat almost five servings of pasta to match the number of carbs it contains. Now, do you really need five servings of pasta?

7: Worst chicken entree - Chili's Honey Chipotle Crispers with Chipotle Sauce. 2,040 calories, 99 g fat, 240 g carbs. 'Crispers' refers to an extra thick layer of break crumbs that soak up oil and adds unnecessary calories and carbs to these glorified chicken strips.

6: Worst fish entree - On the Border Dos XX Fish Tacos with Rice and Beans. 2,100 calories, 130 g fat, 169 g carbs, 4,700 mg sodium. Perhaps the most misleadingly named dish in America : A dozen crunchy tacos from Taco Bell will saddle you with fewer calories.

5: Worst pizza - Uno Chicago Grill Chicago Classic Deep Dish Pizza. 2,310 calories, 162 g fat, 123 g carbs, 4,470 mg sodium. Downing this 'personal' pizza is equivalent to eating 18 slices of Domino's Crunchy Thin Crust cheese pizza.

4: Worst pasta - Macaroni Grill Spaghetti and Meatballs with Meat Sauce. 2,430 calories, 128 g fat, 207 g carbs, 5,290 mg sodium. This meal satisfied your calorie requirements for an entire day.

3: Worst nachos - On the Border Stacked Border Nachos. 2,740 calories, 166 g fat, 191 g carbs, 5,280 sodium.

2: Worst starter - Chili's Awesome Blossom. 2,710 calories, 203 g fat, 194 g carbs, 6,360 mg sodium.

1: The worst food in America - Outback Steakhouse Aussie Cheese Fries with Ranch Dressing. 2,900 calories, 182g fat, 240g carbs. Even if you split these 'starters' with three friends, you'll have downed a dinner's worth of calories before you entree arrives.

Today, we have two events planned!

First, our 10am class will be moved to the LaFortune Stadium Track next to Memorial High School for today's WOD. (located on Hudson behind LaFortune Park between 51st and 61st.) Everyone is welcome as we will be taking photos for our logo. Please remember to be hydrated when you arrive and have water with you to sip throughout the workout. It's supposed to be a hot one today.

Second, we will be meeting at the Barnes and Noble at 41st and Yale at 1pm to explain the Zone and Paleo Diet. As many of you know, Luila just got Nutrition Certified by Robb Wolf last weekend in San Fran and she has much to offer us all. This also is open to everyone and we hope you will join us. Remember, anyone can train hard, but until we start taking our nutrition seriously, we will never achieve the results we dream of.

"Remember, exercise is King, nutrition is Queen. Put em together and you've got a Kingdom." - Jack LaLanne

Five rounds of the following:
One minute of maximum rep burpees.
Rest 3-5 minutes.
Total all five rounds for todays score, then post best set and total to comments.

Compare to Wed, April 3rd for previous comments.

Post-workout reflections.

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Thrusters (95lbs/55lbs)
Pull-ups
Post time to comments.

In my experience, if there is one workout that seems to be the most popular, or at least, the most measured, it would have to be "Fran". "What's your Fran time?" seems to be a common question asked among serious crossfitters. Or, "This is Joe. He has a 2:55 Fran time". Any athlete who's completion time is less than three minutes with correct form is considered to be a "Firebreather" or a "Mutant". As of this date there are a handful of people in the world who are approaching a sub-two minute time. I don't know what we would call them.
If you haven't done "Fran", you haven't done CrossFit. Get on it!

One round for time of the following:
25 GHD Hip Extensions
25 Box Jumps
25 Ring Dips
25 Wall Balls
25 Pullups
25 GHD Situps
25 BB Overhead Squats
25 Kettlebell Swings
25 Double Unders
25 Handstand Pushups
25 GHD Hamstring Raises
25 Ring Pushups
Post time to comments.

Haggard.

Until further notice, we will no longer be offering the 11am Mon-Wed and Fri class. We apologize for any inconvenience.

"Isabel"
Snatch (135/85 pounds)
30 reps for time

Until further notice, we will no longer be offering the 11am Mon-Wed and Fri class. We apologize for any inconvenience.

As many rounds as possible in 20 minutes of the following:
50 "High-Knee" Single Unders
30 Situps
10 Burpees

Rest Day

Sebastian (5), thought that you all would enjoy these pics from our recent visit to the Jenks Aquarium.

“Jackie”
Row 1000 m
50 Thrusters - 45 lbs
30 Pull ups
Post time to comments.

Two-Person Tag Team Relay
Run 400M
KB Swings (55/35)
Pushups
Box Jumps (20"/16")
Knees to Elbows
Thrusters
21-15-9 for time.

Two people (preferably male/female) will pair up to complete this WOD. Only one person (A) may exercise at a time. After completion, the partner (B) will complete it before they move on to the next station. 21 reps at all stations need to be completed as a team before moving on to the sets of 15, etc.

We did this WOD one year ago with Greg Amundson and his wife Mallee (CrossFit Headquarters) as well as Brandon and a few guys from CrossFit Tulsa. Great high-intensity workout!

Row a 5K
or,
Run a 5k

Post time to comments.

Tuesday's Sled/Sledge WOD





Scene from Daniele's first epic battle with arch-nemesis "the sled drag"
Aftermath of Daniele's first epic battle with arch-nemesis
Scene from Daniele's recent rematch with arch-nemesis "the sled drag"
Notice how Daniele's form has improved greatly as she is able to manage a quick wave to another before moving to the tire. Will there be another rematch? Place your bets!

"Tabata This!"

Three rounds for time of:
150M Sled Drag (120/90)
50 Sledgehammer to Tire

"Junk Food"
"Fast Food"
"Supersize Me" Film
Entire "Supersize Me" Film on YouTube

Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.

CrossFit attracts the best people!

If anyone cares to do this WOD with us, Chad and I will be training at 11am.

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Ten rounds for time of:
10 Ring Rows
10 Jumping BB Squats (45/33)
Post time to comments.

"Nancy"
Five rounds for time of:
400M Run
15 Overhead Squats (95/55)

Wade and Jack learn the Overhead Squat!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

For time:
One round of "Helen":
400m Run
21 KB Swings (55/35)
12 Pullups
One round of "Kelly":
400m Run
30 Wallballs (20/14)
30 Box Jumps
One round of "Annie":
50 Ab-mat situps
50 Double Unders

Post time to comments.

"Luila, the Incredible Shrinking Woman"
Check out Luila's new blog MyFoodNanny.com (look up Wednesday, June 18th to see how quickly the Zone's been leaning out her back)

Skills Day
Kettlebell Drills - Turkish Get-ups and Juggling

Welcome back, warriors!!! Hats off to Breck Berry, owner of CrossFit Jenks and Jason Boag, owner of CrossFit OKC for an outstanding effort this weekend at the brutal CrossFit Games! I'm proud to call you guys friends! Great job, gentlemen!





Today's WOD will be one of the following workouts that these guys had to go through this weekend (they went through four WOD's total!)
EITHER
Three rounds, 21-15- and 9 reps, for time of:
Thrusters (95 lbs for males, 65 lbs for females)
Pull-ups (The top limit will be when any part of your chest physically touches the bar.
Breck's time - 4:47, Jason's time - 3:59
OR
Five rounds for time of:
5 Deadlifts: (275 lbs for males, 185 lbs for females)
10 Clapping Burpees (the clap must occur overhead while airborne)
Breck's time - 3:29, Jason's time - 4:28

Rest Day

Watching the daily updates of the 2nd Annual CrossFit Games has been freaking me out! All I've been wanting to do this weekend is workout and start the Zone Diet! (the CrossFit recommended way of eating for performance and leanness)
Therefore, Mindy, Alex and I ran at Turkey Mountain for an hour this morning.

"Eric's Hangover Helper"
For time:
250 M Row
25 Thrusters (45/35)
25 Box Jumps (24"/20")
25 Knees to Elbows
25 KB Swings (35/25)
25 Power Snatches (45/35)
25 Double Unders
25 Close Grip Pullups
25 Good Mornings (45/35)
250 M Row

This weekend will hold the 2nd Annual CrossFit Games in Aromas, CA! Good luck to all athletes competing! Wish we were there! Maybe next year we will have a team of Next Gen's ready for battle...

Squat monster "ACE" rips out 500 reps in 15:45!

Happy 4th of July!

We will have an open gym today from 8am to 11am! Feel free to come by any time during these hours to do a workout of your choice!

Today's WOD video
15-12-9-6-3 reps of the following:
Deadlift (185/115)
Handstand Pushups
Wall Jumps (one foot above reach)

Chad - San Juan Mountains, Co

"Gotta Regatta!"
Five 500M sprints on rower.
Time each sprint separately with approximately three to five minutes rest in-between.
Post fastest row time to comments.

Latest email from Chad:
I will email crazy stories about mountains tomorrow. Over 37 miles in four days. Conquered four 14er's in two days. Mt, Eolus, Mt. North Eolus, Mt. Sunlight, and Mt. Windom.