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January 29, 2009
Friday, January 30th, 2009
1/30/09 Updates:
1. Please note that there will be no classes this Saturday due to our big move.
2. If you did not receive our mass email concerning our new facility, you may download it HERE.
3. Be sure to come by for our final WOD in our old location!
"Painstorm"
5 Deadlifts (75lbs/45lbs)
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Overhead Squats
As many rounds as possible in 20 minutes.
January 28, 2009
Thursday, January 29th, 2009
Today's WOD:
For time:
150 Kettlebell Swings (55/35)
The saying "Do not drink the Kool-Aid" now commonly refers to the Jonestown tragedy, meaning "Do not trust any group you find to be a little on the kooky side," or "Whatever they tell you, do not believe it."
Having "drunk the Kool-Aid" also refers to being a strong or fervent believer in a particular philosophy or mission - wholeheartedly believing in its virtues.
CrossFit - "Drink the Kool-Aid"
January 27, 2009
Wednesday, January 28th, 2009
***There will be no 6 or 7am classes today. Normal classes will resume at 11am. We apologise for any inconvenience, but feel this would be safest for everyone.***
Five rounds of the following:
Max jumping pullups
Max pushups
Once you pause for longer than 3 seconds on jumping pullups, move on to pushups.Once you drop a knee on your pushups, the set it done.
Rest 3-5 minutes between rounds. Total up all reps at end of workout for score.
January 26, 2009
Tuesday, January 27th, 2009
***The gym will be closed today due to ice storm. Regular classes will resume on Wednesday, weather permitting.***
Today's WOD:
Pick two or three of the "vacation workouts" (from down the right hand side of the website under EXTRA STUFF) and put together a workout that you can do at home. Please remember to post your workout and your time to comments.
I think this will be a great way to stay safe at home and give us some new workout ideas.
Stay safe out there, everyone!
January 25, 2009
Monday, January 26th, 2009
For time:
500 Squats
***NEWS FLASH***
Here's a picture of our new box that we will be moving into this Saturday! It's located right next door to our current location and is exactly twice the size of our current floorplan. This new location will offer a shower (finally), a kids area and lots of room for seminars and parties among other things!
Please join us for our big moving party next Saturday from 12pm to 5pm which will be followed up by a fun cookout! Hope to see you there!
January 25, 2009
Sunday, January 25th, 2009
Three rounds for time of the following:
40 Walking Lunges
15 Handstand pushups
5 Strict L-Pullups
Post time to comments.
January 24, 2009
Saturday, January 24th, 2009
10 AM
"Diane"
Deadlift (225/135)
Handstand Pushups
21-15-9 for time.
11 AM Free INTRO TO CROSSFIT class
The outdoor pullup bar system for the SW Regional CrossFit Games Qualifiers
January 22, 2009
Friday, January 23rd, 2009
Workout: Pick a weakness and work it.
Choices may include: tire flipping, rope climbing, L-sits, rings work, OLY lifts, kettlebell snatches, rowing sprints, POSE work, punching bag work, dips, GHD work, butterfly pullups, muscle-ups, to name a few.
Post weakness and practice to comments.
January 21, 2009
Thursday, January 22nd, 2009
"Kelly"
Run 400 meters
30 Box Jumps (24"/20")
30 Wallball shots (20lb/14lb)
Five rounds for time
Run 400 meters
30 Box Jumps (24"/20")
30 Wallball shots (20lb/14lb)
Five rounds for time
The Rock called me up and asked me if I could help him with his box jumps.
I told him "no".
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January 20, 2009
Wednesday, January 21st, 2009
Front Squat
5-5-5-5-5
Post weight used for each set to comments.
Post thoughts to comments.
January 19, 2009
Tuesday, January 20th, 2009
"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 (make sure you don't mess up your counting here)
10 push-ups/11 sit-ups (or here!)
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
January 18, 2009
Monday, January 19th, 2009
"Isabel"
For time:
30 Snatches (135/88)
Wikipedia definition of the Olympic Snatch
January 18, 2009
Sunday, January 18th, 2009
"Jackie"
For time:
Row 1000m
50 Thrusters (45/33)
30 Pullups
Annie doing "thrusters" with 125lbs.
January 17, 2009
Saturday, January 17th, 2009
10am WOD:
Run: 10 x 200m with 5 times the recovery
(if it takes 40 seconds to run the 200m then you recover 3:20
11am "Intro to CrossFit" Class (free to public)
January 15, 2009
Friday, January 16th, 2009
We did this WOD a few months ago (Friday, May 9th if you want to scroll back in archives and reminisce) and got some good feedback on it. For all of you that are out-of-town, you can do this one with no equipment.
Bicycles
Mountain Climbers
100-80-60-40-20 reps for time.
(count both legs as one rep, not two)
Josh's deep front squat and Mindy's deep back squat in "The Bear Complex" from two weeks ago.
January 14, 2009
Thursday, January 15th, 2009
As many rounds as possible in 20 minutes of the following:
5 Handstand Pushups
10 Ring Rows (feet on box)
15 Good Mornings (75/53)
January 13, 2009
Wednesday, January 14th, 2009
January 12, 2009
Tuesday, January 13th, 2009
Ten rounds for time of the following:
1 Dumbbell Pushup
1 Dumbbell Renegade (left)
1 Dumbbell Pushup
1 Dumbbell Renegade (right)
1 Dumbbell Pushup
10 Lying Leg Raise to Candlesticks
Scenes from last week's Superman/Situp WOD
January 11, 2009
Monday, January 12th, 2009
For time:
150 Box Jumps (24"/20")
2009 Southwest CrossFit Games Regional Qualifiers
(Oklahoma, Texas, Arkansas, Louisiana and Missouri)
Click here to enter.
January 11, 2009
Sunday, January 11th, 2009
January 09, 2009
Saturday, January 10th, 2009
10am "Pose" WOD
Four rounds for time:
Sprint - 100m, 200m, 400m
*Rest after each sprint the time it took you to finish.
January 08, 2009
Friday, January 9th, 2009
Four rounds for time:Run 400 meters5 Handstand Pushups10 Dips15 PushupsPaul!
January 07, 2009
Thursday, January 8th, 2009
Three rounds for time:
25 Forward Rolls (to standup)
15 Dive Bombers
5 Skin-the-Cat's
Hey everyone, one of our hip new members recently set up a Facebook page under NextGenerationCrossFit.
Although I don't pretend to know what that means (I'm alot like the little ol' lady in this video), I'm sure many of you do, so knock yourselves out!
January 06, 2009
Wednesday, January 7th, 2009
Tabata Situps
Tabata Supermans
Tabata Situps
Tabata Supermans
Each round of Tabata will be followed up with 1 minute "surprise". There will be a one minute rest before starting round two.
Scoring will be for total reps.
Heather gets her Level One Certification and makes it on Monday's crossfit.com (middle of top pic).
In two more weeks she then heads out to California to get her CrossFit Kids Certification so she can bring it back here to our little loved ones! Way to go, Heather!
January 05, 2009
Tuesday, January 6th, 2009
Skills Day-Kettlebell swings, presses, lifts and rotational movements
Three rounds of ten exercises with a one minute rest between rounds.
The WOD will be a :30 sec on, :30 sec rest format.
January 04, 2009
Sunday, January 4th, 2009
Come to the gym today for a special 5-station WOD by Mindy and Alex!
Renegade Man makers
Freestyle jumprope
Deadlift (95/65)
Leg Raises
Rower
Quadrapedals (moving on all fours)
January 02, 2009
Saturday, January 3rd, 2009
Come to the 10am class for a special running WOD with Jabus and Andy!
January 01, 2009
Friday, January 2nd, 2009
"The Bear Complex"...(wmv)(mov)
You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and-go during sequences. Rest anywhere
but the floor.
Please take 5 minutes to watch the video so you know what to expect.
Post loads for each of the five rounds to comments.
