"Hero's Week"

"Nate"
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/55)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

"D.T."
Five rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 

"Hero's Week"

"Ryan"
7 Muscle-ups
21 Burpees
Five rounds for time

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

As many rounds as possible in 20 minutes of:
Run 175m
15 Box Jumps (24"/20")
Row 250m
15 Kettlebell Swings (55/35)

"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings (55/35)
12 Pull-ups
Post time to comments.

Front squat 
3-3-3-3-3 reps
Post loads to comments.

"Kelly"
Five rounds for time:
Run 400m
30 Box Jumps (24"/20")
30 Wallballs (20/14)
Post time to comments.

Pre-ordered T-shirts are in!

***Reminder:  Tonight at 8:30pm there will be a showing of "Every Second Counts" at the Bare Bones Film Festival at the Roxy theater in Muskogee, OK (buy tickets online for 10 bucks).  We will be meeting at the gym at 7pm to convoy over there together.  Everyone's welcome!***

"Blackjack"
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
10 push-ups/11 sit-ups
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

Don't forget:  Tomorrow at 8:30pm there will be a showing of "Every Second Counts" at the Bare Bones Film Festival at the Roxy theater in Muskogee, OK (buy tickets on website for 10 bucks).  We will be meeting at the gym on Wed at 7pm to convoy over there together.  Everyone's welcome!***

Complete as many rounds as possible in twenty minutes of:
Five pull-ups
Five ring dips

"Grace"
For time:
30 Clean and Jerks (135/95)

Just got an email from my Green Beret buddy and he's doing well.  Says he's looking forward to some time off so he can do the Running of the Bulls in Spain (his idea of a vacation-cracks me up)!

Stay safe out there brother, we miss you!

"Haul'n Ass"
Three separately timed rounds of the following:
150m Sled Drag (120/90)
Post times to comments.

If I need a good laugh there's only one place to go... "Coach Rip's Quote of the Day" blog.

Corb, Rom, Luila and Eric at Coach Rip's Basic Barbell Certification.

My favorite Rip quote:

I was driving home the other night, listening to the radio, and the guy filling in for Art Bell on Coast to Coast AM was talking to some other guy about Nazis, UFOs, the Kennedy Assassination, time travel, and George Bush, and how it all relates to OneWorldGovernment.

This, of course, made me think about barbell training...

Three rounds for time:
25 Wallballs (20/14)
20 Kettlebell Swings (35/25)
15 Box Jumps (20"/16")
10 Sumo Deadlift High Pulls (75/45) 
5 Snatches (75/45)
Post time to comments.

Row a 2k for time.

Read me:  CrossFit Journal #21

For time:
75 Double Unders
25 Burpees
50 Dubs
50 Burpees
25 Dubs
75 Burpees
Post time to comments.

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train the major lifts: Deadlift, clean, squat, presses, C&J, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.

-CrossFit.com  

 

CrossFit Football

I have noticed a significant trend in the past few months: the absence of many women on WOD's like today.
Ladies, just because you may not "like" or are "afraid" of heavy days does not mean that you should skip them. Going heavy once and a while does not make you "big", it makes you strong. 
Very strong. 
Just look at Romney, Luila, Heather and Mindy. All of these women are praised for being strong (heavy weights) and lean (nutrition). And their names are honored all over our whiteboard.

"But I just don't like it." C'mon. It's obvious that heavy days helps you tremendously in all WOD's that involve lighter weights. It's obvious that at some point in your life you will have to lift something heavy.

"I'm afraid of hurting myself." Yes, minor injuries may come and go in the gym (and they will), but major injuries usually occur outside of the gym. You have a higher chance of serious injury from slipping on the ice, landscaping your yard, or a fender bender. It is well proven that people who train in the heavy lifts and functional exercise have a much lower chance of injury in all of these incidences.

"I don't believe you." Fine. Spend $25 on a year's subscription to the CrossFit Journal and educate yourself.
"I have a hard time learning from you... You're always yelling at me... Your hair is scary..." No problem. Luila is the trainer tonight. 
"I'm still worried that I will get too muscle bound." I give up. CrossFit is just not for you. Maybe you should go back to reading "Shape" magazine on the treadmill and "working out" with a pair of 5 pound dumbbells while looking at yourself glisten in the mirror.
The rest of you, get your asses in the gym.

Squat Clean
5-5-5-5-5

"J.T."
Handstand Pushups
Ring Dips
Pushups
21-15-9 reps for time.
Post time to comments.

Happy Easter, everyone!

In observance of Easter, there will be no 2pm class today.

As many rounds as possible in 20 minutes of:
10 Kettlebell Swings (55/35)
20 Double Unders
30 Bicycles

In observance of Easter, there will be no 2pm class tomorrow.

Turkish Get-up
50 reps for form
Post weight to comments.

***Current Updates***

1)  On Wednesday, April 22nd at 8:30pm there will be a showing of "Every Second Counts" at the Bare Bones Film Festival at the Roxy theater in Muskogee, OK (buy tickets on website for 10 bucks).  We will be having a big turnout of NGCFitters going to watch this incredible documentary which chronicles the preparation of five exceptional athletes as they train and compete in last years CF Games '08.  We will be meeting at the gym on Wed at 7pm to convoy over there together.  Please come join us - guaranteed good time!  Everyone's welcome!

2)  All competitors and spectators in the SW Regional Qualifiers, Ft Worth, please take note of some recent changes here.  Maps and hotel discounts may also be found on the site.

Five Rounds for time of:
5 Deadlift (225/135)
10 Burpees
Post time to comments.

Little Ali was bored so she took a bunch of her friends through a CrossFit WOD while on vacation!

Thrusters
1-1-1-1-1

Kallista Pappas 2008 Games...(wmv)(mov)

Ten rounds for time of:
10 Pistols (alternating)
10 Knees-to-Elbows (K2E's)
10 Ring Rows
Post time to comments.

CrossFit Games 2008 movie due to hit Film Festival in April.

Hang power clean and jerk 
1-1-1-1-1-1-1
Post loads to comments.

"Nancy"
Run 400m
15 Overhead Squats (95/65)
Five rounds for time.