***Starting October 1st, we will be re-introducing our Mon-Wed-Fri 11am class!***

For time:
100 Overhead Squats (45/33)
100 Front Squats (45/33)
100 Back Squats (45/33)
Post time to comments.

Advanced:
Skin-the-Cats
Ring Dips
21-15-9 for time.
Beginners:
Knees-to-Elbows
Bench Dips
21-15-9 for time.

As many rounds as possible in 20 minutes of the following:
20 Double-Unders
20 Situps
Post rounds to comments.

Virtual Shoveling over a 24" height

Rest Day

***Today we will run a 10:30 workout, an 11:00 workout and an 11:30 workout. Please show up at least a half hour early for warmup, rules, etc.***

“Fight Gone Bad III”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
NXGN's Options:
Class A: Standard Men = 75 lb PP and SDHP, 20lb Wall Ball and 20" Box
Class B: Modified Men/Standard Women = 53 lb PP and SDHP, 14lb Wall Ball and 20" Box
Class C: Modified Women = 33 lb PP and SDHP, 8lb Wall Ball and 16" Box
Post score to responses.

Last year's Fight Gone Bad II

Run a 5K
or,
Come to the gym for:
"Griff"
Run 800M
Run 400M backwards
Run 800M
Run 400M backwards
For time.

***Please make plans to either compete in or cheer on the Fight Gone Bad workout to raise money for the Athletes for a Cure Prostate Cancer Research Foundation and the Wounded Warriors Project (monies go to severely wounded returning soldiers) this Saturday from 10am to 12pm. We will be starting each FGB workout on every half hour (10am, 10:30am, 11am, and 11:30am) so please call your workout buddies, friends, family and sponsors to plan accordingly. You may click on the icon to the right to learn about, register and/or donate money. When the page opens up, look to the right and click on >>more under team ranks and look for Next Generation CrossFit. Feel free to call Luila for more registration info or call me for info on the workout itself. Hope to see you all there! - Eric ***

New guy Ed is starting to hit his stride.

DB Deadlift
DB Hang Clean & Jerk
10/9/8/7/6/5/4/3/2/1 for time.

Next Generation CrossFit and Zone Diet Testimonial #2
Eric, here's an embarrassing pic. Taken in middle of July, before I started "Zoning" in August. Good grief!
While I'm at it, let me get mushy for a second and express my heartfelt gratitude to you and Luila for creating an exciting and encouraging environment that helped motivate me to make some serious lifestyle changes in the way I eat and workout. You've given me the knowledge I need to eat well and the techniques I need to exercise to the point of puking without throwing out my back. Crossfit workouts are the highlight of my week. You guys are the best. Keep up the good work!
Rock on,
Wade
August 1st starting weight=210lbs
Today's weight=187lbs

100 Pullups.
Start pullups. Every time you have to let go of the bar, or, cannot get your chin over the top, you get to run 400 meters. Repeat until all 100 reps are completed (beginners may use bands for pullups).
Post time to comments. Be sure to add how many 400's you had to run.

GHD Situps
GHD Back Extensions
21-15-9 for time.

"This pic was taken around July of '07 and it actually got worse from here. Overall, I probably gained another 10-12 lbs. from this picture before reaching my max weight of 270. (Notice the joy on my face.) For the record, although I started CrossFit in the spring of '08, I TRULY started crossfitting along with healthy diet in the beginning of June.
I love NXGNCF because of the variety of workouts. It stays exciting and I've lost absolutely no interest in attending, as I so often have in the past with regular gyms. The workouts are focused and intense -- get in, hit it hard, and get out. I love it because it feels like I'm part of a team because we're all going through it together." - Mr. Dubbs

Starting weight=270lbs
Todays weight=227lbs

"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.

Rest Day
Checkout a cool new "What is CrossFit?" video from CrossFit Fire.
(*Warning-not family friendly music*)

"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

Noobie Chris feels like he just went through a 6-minute wrestling match back in high school after completing a short Hang Clean/Front Squat WOD.

"Karen"
150 Wall-ball shots
For time.
Post time to comments.

Next Generation CrossFit's year long friendly competition rivalry - Romney and Mindy. I tell you, watching these two train against each other is awesome! They've each told me separately that they wouldn't be in such crazy shape if it wasn't for the other. Thanks for being such good role models and trainers, ladies!
Do you have someone that you train with/against that constantly pushes you to be your best? If so, who and how has it affected your training? Post to comments.

For time:
Run 1200m
25 Burpee Box Jumps
Run 800m
20 Burpee Bag Hopovers
Run 400m
15 Burpee Pullups

Tabata
Row (calories)
KB Swings (35/25)
Push Press
DB Lunges
Sledge-to-tires

Mindy with the 55lb KB

For time:
100 V-Ups
100 Deadlifts (use 1/2 BW)
Post time to comments.

Shella and Mandy crank out the sit-ups! Oh, and Happy 30th Mandy!

Three rounds for time of:
50 Squats
40 Double Unders ("dubs")
30 Sit-ups
20 Push-ups
10 Burpees
Post time to comments.

Jabus tackles last weeks brutal "Eva" WOD

REST DAY!

Four of Hearts (The Hopper Deck)
10-20-30 reps for time of:
Slam Ball (sub w/wall balls)
Walking Lunge Steps
Overhead Squat

"Joshie"
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
Three rounds for time of the following:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
(The snatches are full squat snatches.)

OR,

"Eva"
Run 800 meters
30 KB swings (70/55)
30 pullups
5 rounds for time.

Hero workout of your choice.
Post Hero and results to comments.

A big THANK YOU to all Military, Law Enforcement and Firefighters out there. God bless you and thanks again for all that you do.

For time:
One minute of timed Parallette L-sit (Clock stops if your feet drop-resumes when back in position)
then,
100 Good Mornings (75/53)
75 Box Jumps (20"/16")
50 Kettlebell Swings (55/35)
25 Ring Pushups
Post time to comments.

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

Corbin brings the pain!

"Badger"
30 Squat cleans (95/58)
30 Pull-ups
Run 800 meters
3 rounds for time.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Rest Day.

Four rounds for time:
Run 400 Meters
30 Renegades
30 PVC Pushups
Post time to comments

"Bad Mojo" - a must read for all Next Generation CrossFitters

Complements of CrossFit Cleveland.
CrossFit H.O.R.S.E.
Choose an athlete to begin by rock-paper-scissors
The athlete picks an exercise and an amount of reps
All the athletes perform the exercise as fast as possible
The winner of the round gets to pick the next exercise and reps
The last athlete gets a letter “H”
Also, if an athlete cannot finish the exercise, they receive a letter as well.
The goal is to not spell H.O.R.S.E. out.
Keep going until one athlete is left without the letters.

His teammates called him "The Missing Link". He calls himself "The Common Denominator". You be the judge!

Row 1000 meters
then,
High Knee Jump Ropes
Frog Sit-ups
50-40-30-20-10 for time.

“Fight Gone Bad”
3 Rounds for total reps of:
Wall-ball (20lb/14lb)
Sumo deadlift high-pull (75lbs/50lbs)
Box Jump (20″/16")
Push-press (75lbs/50lbs)
Row (for calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to responses.

Four rounds for time:
Run 400 meters
30 Kettlebell Snatches (55/35)
Post time to comments.