 |
|
 |
|
 |
|
February 28, 2009
Sunday, March 1st, 2009
Seven rounds for time of:
10 Sumo Deadlift High Pulls (95/65)
10 Ring Dips
Post time to comments.
Apparently, Wade was once kicked off this team for unnecessary roughness.
February 27, 2009
Saturday, February 28th, 2009
Turkish Get-up
Five rounds of 3 reps on each arm
Post weights to comments.
February 26, 2009
Friday, February 27th, 2009
Four rounds for time of:
50 Situps
50 Barbell Lunges (45/33)
Post time to comments.
February 25, 2009
Thursday, February 26th, 2009
Four rounds of the following:
15 Double Unders
15 Burpees
15 Box Jumps (20"/16")
15 Wallballs (20/14)
Post time to comments.
February 24, 2009
Wednesday, February 25th, 2009
For time:
Run 400m
25 Shoulder Presses (95/65)
Run 400m
25 Push Presses
Run 400m
25 Push Jerks
Run 400m
25 Sumo Deadlift High Pulls
Post time to comments.
We'd like to welcome our newest Certified trainer to our team!
Chad will be taking over Wednesday's 6 and 7am classes starting today.
February 23, 2009
Tuesday, February 24th, 2009
As many rounds as possible in 20 min of the following:
5 L-Pullups
10 Dive Bombers
15 Jumping Squats
Post rounds to comments.
It's good to see that the long-lost art of sending the mate off to battle is still alive and well at Next Generation CrossFit.
February 22, 2009
Monday, February 23rd, 2009
Squat Cleans
1-1-1-1-1-1-1
Post weights to comments.
Jon Gilson of Again Faster explains progression to the Squat Clean.
February 22, 2009
Sunday, February 22nd, 2009
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
February 21, 2009
Saturday, February 21st, 2009
"Mary"
5 Handstand Pushups
10 Pistols (one legged squats)
15 Pullups
As many rounds as possible in 20 minutes
February 19, 2009
Friday, February 20th, 2009
Three rounds for time of:
Run 400m
25 Burpees
300 Single Unders
February 18, 2009
Thursday, February 19th, 2009
Row 2000m (current male record is Wade-7:24)
Rest 5 minutes
Row 1000m (no gym records yet)
Rest 5 minutes
Row 500m (current male/female records are Adam-1:26/Heather-1:50)
Post times to comments.
Next Generation CrossFit Kids is going to be a huge hit. All of the kids are absolutely loving it and telling all their friends! Heather's doing a great job with our little pilot program and is working out all the kinks to be ready by March. We should be posting class times and prices soon and will be taking a limited number, so be prepared to reserve your child's (age's 5 to 12) spot when we officially announce it.
Just look at these kid's faces!
February 17, 2009
Wednesday, February 18th, 2009
For time:
50 Double Unders
50 Deadlifts (135/95)
50 Dips
50 Double Unders
February 16, 2009
Tuesday, February 17th, 2009
February 15, 2009
Monday, February 16th
For time:
10 Handstand push-ups
1 L Pull-up
9 Handstand push-ups
2 L Pull-ups
8 Handstand push-ups
3 L Pull-ups
7 Handstand push-ups
4 L Pull-ups
6 Handstand push-ups
5 L Pull-ups
5 Handstand push-ups
6 L Pull-ups
4 Handstand push-ups
7 L Pull-ups
3 Handstand push-up
8 L Pull-ups
2 Handstand push-up
9 L Pull-ups
1 Handstand push-up
10 L Pull-ups
Post time to comments.
February 15, 2009
Sunday, February 15th, 2009
For time:
30 Knees to Elbows
30 Burpees
30 Double Unders
20 Knees to Elbows
20 Burpees
20 Double Unders
10 Knees to Elbows
10 Burpees
10 Double Unders
Please post your time to the comments.
February 14, 2009
Saturday, February 14th, 2009
Valentine's Day -- February 14, 2009
Mohawk Park, Tulsa
5 km - 8:00 am, 10 km - 8:45 am
February 12, 2009
Friday, February 13th, 2009
***We are sad to say that our trainer and friend, Jabus is moving to Cali this weekend to be with his lovely fiancee, Liz. We were going to meet out for a little send-off party, but Jabus asked if we could help him move four big pieces of furniture into his U-Haul instead! Let's all pitch in tonight and help Jabus out as a way of saying thanks for all he's given to us!***
***There will be no 10am Saturday class due to the "Sweetheart Run" at Mohawk Park (5k starts at 8am, 10k starts at 8:45am), however, we will still be offering the "Introduction Class" at 11am for those interested.***
Today's WOD:
Straight Leg Raises on Parallel Bars
GHD Back Extensions (25lb plate/15lb plate)
21-5-9 reps for time.
Proper gym etiquette would be to roll off to the opposite side of the rower than the one your buddy picked.
However, after just completing Tuesday's nasty WOD, I think we can let it slide this one time.
February 11, 2009
Thursday, February 12th, 2009
As many rounds as possible in 20 minutes of the following:
25m Kettlebell Carry (55's/35's)
25 Sledge-to-tires
25m Kettlebell Carry (55's/35's)
25 Sledge-to-tires
February 10, 2009
Wednesday, February 11th, 2009
30 Muscle-ups for time.
If you cannot do muscle-ups, do 90 Ring Pullups and 90 Ring Dips.
If you cannot do these either, do 120 Kipping Pullups and 120 Bar Dips.
Both of the scaled down WOD's may be done in any order to get the job done.
February 09, 2009
Tuesday, February 10th, 2009
With an empty barbell (45#male/33#female) rip through the following for time:500m Row50 Front Squats50 Shoulder Presses50 Barbell Lunges50 Bench Presses50 Overhead Squats50 Sumo Deadlift High Pulls500m RowAfter almost two years, Hobie finally listens to his trainers sage advice of pulling his hair back into a pony tail, then manages to shave about thirty minutes off his fastest "Annie" time.
February 08, 2009
Monday, February 9th, 2009
"Diane"
Deadlift (225/135)
Handstand Pushups
21-15-9 reps for time.
CrossFit founder and friend, Greg Glassman with Luila and I
February 07, 2009
Sunday, February 8th, 2009
Three separately timed rounds of:
"Baseline"
500M Row
40 Squats
30 Situps
20 Pushups
10 Pullups
Rest 3-5 minutes between rounds. Post fastest times to comments!
February 06, 2009
Saturday, February 7th, 2009
***10am class only today (there will be no 11am "Intro class" today)***
Today's WOD
Sixteen rounds of the following
Sprint for 10 seconds
Rest for 20 seconds.
February 05, 2009
Friday, February 6th, 2009
***Attention members***
There will be NO 11am or 4pm class today and no 11am "Intro Class" on Saturday.
All other classes are on schedule. Normal hours will resume on Sunday the 8th. We apologize for any inconvenience.
"Annie"
Double Unders
Situps
50-40-30-20-10 reps for time.
Double Unders
Situps
50-40-30-20-10 reps for time.
Is it me or does the new window sign look just a little bit better than the old one?
February 04, 2009
Thursday, February 5th, 2009
***2/5/09 Update***
Luila and I are flying out to Austin, TX for the CF Affiliate Gathering/09 on Friday. We have coverage for most of the classes, however, there will be NO 11am or 4pm classes on Fri the 6th and NO 11am Introduction class on Sat the 7th. All other classes are on schedule. We apologize for any inconvenience and look forward to seeing you all when we get back.
Wallballs (20/14)
Bar Dips
Ring Rows
21-15-9 reps for time.
Post time to comments.
Hey! Check out Heather with a few of our kids on the CF Kids website today! Way to go, Heather!
Wallball targets are up!
February 03, 2009
Wednesday, February 4th, 2009
February 02, 2009
Tuesday, February 3rd, 2009
Five rounds for time of the following:
30 Hollow Rocks
20 Supermans
10 Handstand Pushups
February 01, 2009
Monday, February 2nd, 2009
"Chelsea"
Complete 30 rounds in 30 minutes, starting each round on the minute:
5 Pullups
10 Pushups
15 Squats
If you fall behind, record the number of rounds completed, but continue for the full 30 minutes.
Yesterday's Inaugural WOD in the new box was GREAT! Way to go everyone!
(On a Sunday no less!)
February 01, 2009
Sunday, February 1st, 2009
Yes, we will be open for the 2pm class today!
Bring a friend! We will have a separate workout for first-timers and returning members to do at the same time today.
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.
February 01, 2009
Saturday, January 31st, 2009
WOW!!!
What an incredible day!
Luila and I would like to sincerely thank all of the people who came and helped us move today.
That was incredible!
Again, thank you,
Eric and Luila
