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November 30, 2008
Monday, December 1st
As many rounds as possible in 20 minutes of the following:
3 Handstand Pushups
6 Pullups
9 Pushups
12 Lunges
3 Handstand Pushups
6 Pullups
9 Pushups
12 Lunges
Well, November has come and gone. And with it, the "November Challenge" of following the true CrossFit protocol of 3 days on/1 day off.
Congratulations to those who followed it all the way through, but even more so, what about those crazy results? Many have demonstrated significant increases in strength, decreases in WOD times, not to mention looking and feeling better overall. Does anyone have a testimonial they'd like to share? Feel free to post it to comments.
So, here we are with the month of December. I've already had numerous requests for another challenge to push through this stressful month. Any ideas?
November 29, 2008
Sunday, November 30th
5 sets of 5 reps per arm.
Use as heavy of weight as you can handle with proper form.
November 28, 2008
Saturday, November 29th
Run 400m
25 Med ball squat cleans (20/14)
Four rounds for time.
November 27, 2008
Friday, November 28th
***The gym will be open from 10am to 12pm today. Regular hours resume tomorrow.***
30 Muscle-ups for time.
If you cannot do muscle-ups yet, do 90 ring pull-ups and 90 ring dips.
If you cannot do ring pu's or dips, do 120 bar pullups and 120 bar dips.
You may break up the pullups and dips in whatever order you choose.
Post time to comments.
A big "Thank You!" to David LaGere for building our pullup bar and dip stations! Thanks, Dave!!!
November 26, 2008
Thursday, November 27th
Happy Thanksgiving!
The gym will be closed today for Thanksgiving. However some of us will be meeting for a trail run at Turkey Mountain at 8am. Feel free to join us, all are welcome!
What are you thankful for?
November 25, 2008
Wednesday, November 26th
"Tabata This!"
Squats
Pushups
Pullups
Situps
Rower
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-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. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
***Reminder*** We will be closed tomorrow for Thanksgiving. However some of us will be meeting for a trail run at Turkey Mountain at 8am. Feel free to join us, all are welcome!
Turkey Mountain Trail
November 24, 2008
Tuesday, November 25th
Three rounds for time of the following:
11 Power Cleans (75/45)
11 Thrusters (75/45)
11 Burpees
11 Thrusters (75/45)
11 Candlesticks
11 Thrusters (75/45)
11 Medicine ball slams (20/14)
11 Power Cleans (75/45)
11 Thrusters (75/45)
11 Burpees
11 Thrusters (75/45)
11 Candlesticks
11 Thrusters (75/45)
11 Medicine ball slams (20/14)
November 23, 2008
Monday, November 24th
Today's WOD:
Find your 1RM (one rep max) Snatch
("Seize the iron!")
November 23, 2008
Sunday, November 23rd
Two rounds for time of the following:
Run 400m
20 Jumping Lunges
Run 400m Backwards
20 Jumping Squats
The one-legged squat; (a.k.a. "The Pistol")
November 21, 2008
Saturday, November 22nd
15 Overhead Squat (75/45)
50 Deadlifts (75/45)
Three rounds for time.
I need to get a "head count" of anyone interested in purchasing our new Next Generation CrossFit hat (Flexfit brand). I'll also need your size preference (the three choices are; youth, SM/MED or LG/XL). Let me know by email at nextgenerationcrossfit@cox.net.
November 20, 2008
Friday, November 21st
Trainer Romney "I've never had abs" McGuire's average daily meals:
Pre-WOD - Half a Kashi bar
Post-WOD - 3 egg whites
Half a cup of amaranth? (I have no idea)
Spinach/tomatoes/avocado/olive oil
Snack - Handful of nuts
Lunch - Chicken
Sauteed vegetables (olive oil)
Snack - Almond butter and an apple
Dinner - Salmon
Vegetables with olive oil
Sometimes rice, squash or sweet potato
Today's WOD:
Double Unders
Box Jumps
50/40/30/20/10 reps for time.
November Updates:
1 . Please remember to donate some old small stuffed animals that your kids may have outgrown to the orphans we help support in Uganda. Don't worry if they are clean or not, Luila and I will be washing them all before shipping them over. We currently have collected 32 stuffed animals and need approximately 100 more in order for these children (who literally have nothing) to have something to sleep with at night. Thanks!
2. I've updated the "Trainers" column to the left. Have you hugged your favorite trainer lately?
3. We will be closed Thanksgiving Day, however some are talking about meeting for a trail run at Turkey (pun intended) Mountain that morning.
4. We are asking all members to guide friends/family to the Introduction to CrossFit class on Saturdays at 11am from now on. This will help tremendously with the flow of the daily classes. If the guest cannot make the Saturday class for whatever reason, please have them call me personally to set up a time for a tour/workout.
5. Check out this very cool Online CrossFit Workout Journal. It has almost all of the benchmark workouts built into it, it's very easy to use and best of all, it's FREE!
6. Luila, Sophia, Sebastian and I are taking a vacation from the 6th through the 14th of December. It will be the first vacation I've had in two and a half years! Instead of shutting down the gym during that time, our awesome trainers have stepped in to cover most of the classes! We will be posting the modified schedule soon.
7. Last but not least, I want to congratulate everyone who has been following the November Challenge of 3 days on/1 day off. I knew we'd see some good results, but I didn't expect this much improvement in so many people. Great job, everyone!
I love being your trainer,
Eric
November 19, 2008
Thursday, November 20th
Run a 5K (we recommend the LaFortune Park trail at 55th and Yale)
OR,
Come to the gym for five 1000m rows
Be sure to post your run or row times to comments.
November 18, 2008
Wednesday, November 19th
"Barbara"
20 Pullups
30 Pushups
40 Situps
50 Squats
Five rounds for time. Rest 3 minutes between rounds. Post total time to comments.
(For all you noobs out there, the 3 round option is called "Barbie")
New guy Ray makes friends with the 40lb sloshpipe.
November 17, 2008
Tuesday, November 18th
"Grannie"
High Knee Single Unders
Supermans
50/40/30/20/10 reps for time.
November 16, 2008
Monday, November 17th
Push Press
7-7-7
Post loads to comments.
Last Friday's "Tommy V" WOD was both brutal and awesome!
November 15, 2008
Sunday, November 16th
"The Filthy 50"
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings, (35lbs/25lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45lbs/33lbs)
50 Back extensions
50 Wall ball shots, (20lbs/14lbs)
50 Burpees
50 Double unders
For time.
Josh's 7 foot standing long jump. The most impressive thing was watching him keep up this intensity for the whole workout.
November 13, 2008
Friday, November 14th
"Tommy V"
For time:
21 Thrusters (115lbs/75lbs)
12 Rope Ascents (15 ft)
15 Thrusters
9 Rope Ascents
9 Thrusters
6 Rope Ascents
More tips - Wear long pants with long socks! (Ouch!)
November 12, 2008
Thursday, November 13th
For time:
150 Kettlebell Swings
You don't mess with "The Jack".
(Especially by breaking into his house!)
November 11, 2008
Wednesday, November 12th
November 10, 2008
Tuesday, November 11th
Get as many Muscle-ups as possible in ten minutes.
OR,
Get as many rounds as possible in ten minutes of the following:
4 False-grip Ring Pullups
4 Ring Dips
November 07, 2008
Saturday, November 8th
***Due to the McNellies Pub Run and Guiness Challange at 3pm, we are canceling today's 10 and 11am workout and will be replacing it with a Nutrition class instead. The class will be at the gym and open to all members (the cost for non-members is $5) Please bring a notepad and pen to take notes (and wear shorts and short sleeve shirts for those interested in getting their bodyfat measured). See you there!***
10am Nutrition Class @ gym
3pm McNellies Pub Run and Guiness Challenge
(We are also inviting all other crossfitters from other gyms to come hang out afterwards!)
Breck Berry of CrossFit Jenks casually sips his beer during last year's race.
November 06, 2008
Friday, November 7th
As many rounds as possible in 20 minutes of the following:
5 Towel Pullups (bring your own towel!)
10 PVC Pushups
15 Bicycles (count both sides as "1")
Post number of rounds completed to comments.
5 Towel Pullups (bring your own towel!)
10 PVC Pushups
15 Bicycles (count both sides as "1")
Post number of rounds completed to comments.
***Due to the McNellies Pub Run and Guiness Challange at 3pm, we are canceling Saturday's 10 and 11am workout and will be replacing it with a Nutrition class instead. The class will be at the gym and open to all members (the cost for non-members is $5) Please bring a notepad and pen to take notes (and wear shorts and short sleeve shirts for those interested in getting their bodyfat measured). See you there!***
November 05, 2008
Thursday, November 6th
Box Jumps (20"/16")
Kettlebell Swings (55lbs/35lbs)
Sumo Deadlift High Pulls (75lbs/53lbs)
21-15-9 reps for time.
(compare to Tuesday, October 7th. Note heavier weight on today's SDHP)
*Bonus* Finish up with a 4 minute Tabata row
Great job on these last few brutal workouts, everyone! I'm proud of all of you!
Luila and I are thinking about teaching another Zone/Paleo Nutrition class on Saturday at 10am in place of the normal 10 and 11am classes (since the workout that day will be the 4 mile McNellies Pub Run at 3pm). Anyone interested?
November 04, 2008
Wednesday, November 5th
Power Clean
5-3-3-1-1-1
Post weights to comments.
Can anyone tell me what's wrong with this guy's power clean?
November 03, 2008
Tuesday, November 4th
10 Ring Pushups (feet on box)
10 Ring Rows (feet on box)
Ten rounds for time.
Finish off with three timed rounds of static L-sits on parallettes.
The ring pushup:
November 02, 2008
Monday, November 3rd
"Haulin' Ass"
Three 150m Sled Drags (120lbs/90lbs)
Rest as needed in-between rounds.
November 02, 2008
Sunday. November 2nd
Reminder #1: Don't forget to set your clocks back an hour before showing up for the 2 o'clock class today!
Reminder #2: Not too late to start our November Challenge! Again, we are challenging members to follow the strict 3 day on/1 day off program recommended by CrossFit Headquarters for one whole month! Feel free to commit with the other brave individuals for this exciting month of hardcore training before the December madness hits!
Reminder #3: The McNellie’s Pub Run is next Saturday, November 8th at 3pm. Today is the last day to pre-register to receive $5 off. You may also take the Guinness Challenge for an extra $5 if you want to add a little more fun to the run!
Today's WOD
Run 400m
10 ManMakers
Four rounds for time.
A "ManMaker" is performed like this:
Grab two dumbbells of manageable size (30-45lbs for men/15-30lbs for the ladies)
1) Starting in the push-up position with hands on db's, complete a push up.
2) Row the left db after you're in the top position of the push-up, then place db back on the ground and do another push-up.
3) Repeat step 2 (but with your right arm performing the row at the top portion of push-up).
4) Jump your feet near your hands (just like a burpee).
5) Clean and jerk the db's.
6) Lower db's and squat down, resting db's on floor slightly in front of your body.
7) Jump back into push up position and repeat.
Or simply; Pushup, Left-arm row, Pushup, Right-arm row, Clean & Jerk, Repeat.
Jeff and Shelly on a well deserved vacation!
