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June 30, 2009
Wednesday, July 1st, 2009
***NGCF friendly reminder: July membership is due today. Thanks!***
Skill/Strength: Front Squats
Work up to three heavy sets of five reps
Today's WOD:
Run 500m
15 Handstand Pushups
30 KB Swings (55/35)
Five rounds for time.
June 29, 2009
Tuesday, June 30th, 2009
***NGCF friendly reminder: Monthly memberships are due by Wed, July 1st. Thanks!***
Skill/Strength: Sumo Deadlift High Pull
Work up to three heavy sets of ten reps
Today's WOD:
Wallball shots (20/14)
Sit-ups
50-40-30-20-10 rep rounds for time
Maggie working yesterday's DB Squat Snatch
June 28, 2009
Monday, June 29th, 2009
Strength/Skill: Ring Pushups
Three sets of near-max reps
DB Squat Snatch (left - 40/25)
DB Squat Snatch (right -40/25)
Pullups
21-15-9 reps for time.
Corbin, Kevin and Hobie - North Carolina, 1994.
I've been trying to think of an appropriate caption to this strange and bizarre photo all weekend.
There are so many options that I am speechless. Please help me with this momentous and urgent task by posting your best caption to comments. Thank you.
June 27, 2009
Sunday, June 28th, 2009
For all of you hard-hittin', 103 degree trainin', franken-fitters out there, for God's sake have a
Rest Day, will ya!?!
As my buddy Jason from CFOKC said on his website last Sunday:
Take care of your body today, it's been working hard for you. Ice bath, foam roll, and stretch. Relax. Refuel.
This next week is going to be trying...
A cool website for you to check out today:
June 26, 2009
Saturday, June 27th, 2009
***Hey everyone, a bunch of us are going run the 4-mile loop this morning at Turkey Mountain . We will meet at the parking lot at 7:20am and start running at 7:30am sharp, if anyone wants to join us.
Today's normal 10 and 11am classes are still on.***
For time:
100 PVC Pushups
100 Ring Rows
100 Hollow Rocks
Post time to comments.
100 PVC Pushups
100 Ring Rows
100 Hollow Rocks
Post time to comments.
Compare to Monday, August 4th, 2008
June 25, 2009
Friday, June 26th, 2009
***Hey everyone, a bunch of us are going run the 4-mile loop tomorrow morning at Turkey Mountain . We will meet at the parking lot at 7:20am and start running at 7:30am sharp, if anyone wants to join us.
And yes, the normal 10 and 11am Saturday classes are still on.***
As many rounds as possible in 20 minutes of:
5 Pullups
10 Jumping Squats
15 Situps
Sorry ladies, but Taras is now officially off limits too.
Congrats you two!
June 24, 2009
Thursday, June 25th, 2009
Drink plenty of water and stay cool everyone!
Three rounds for time of:
30 Thrusters (45/33)
15 Ring Dips
A big Congrats to Mike and Camille on getting married in the Dominican Republic last week!
June 23, 2009
Wednesday, June 24th, 2009
Strength/Skills:
Drink twice as much water as normal.
Today's WOD:
This is a scaled version of the WOD commonly known as "WOD #2, referring of course to the 2nd workout at the 2008 CrossFit Games. The actual recommended weights were 275 lbs for men and 185 lbs for women. You can see videos of this here:
Five rounds for time of the following:
5 Deadlifts (225/135)
10 Burpees
10 Burpees
(compare to Wed, April 8th, 2009)
This is a scaled version of the WOD commonly known as "WOD #2, referring of course to the 2nd workout at the 2008 CrossFit Games. The actual recommended weights were 275 lbs for men and 185 lbs for women. You can see videos of this here:
Very important to stay very hydrated in this heat!
June 22, 2009
Tuesday, June 23rd, 2009
Walking lunge 100 ft.
21 Push-ups
21 Sit-ups
Walking lunge 100 ft.
18 Push-ups
18 Sit-ups
Walking lunge 100 ft.
15 Push-ups
15 Sit-ups
Walking lunge 100 ft.
12 Push-ups
12 Sit-ups
Walking lunge 100 ft.
9 Push-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Push-ups
6 Sit-ups
Post time to comments.
June 21, 2009
Monday, June 22nd, 2009
Skill/Strength:
Double Unders
Today's WOD: "Betty"
Five rounds for time of:
12 Push Press (135/95)
20 Box Jumps (24"/20")
Five rounds for time of:
12 Push Press (135/95)
20 Box Jumps (24"/20")
June 20, 2009
Sunday, June 21st, 2009
June 19, 2009
Saturday, June 20th, 2009
The lovely Luila will be teaching both the 10am CF class and the 11am Intro class today!!!
Strength/Skill work:
Pullup practice (band, kip, strict, L-sit, towel, weighted, etc.)
Pullup practice (band, kip, strict, L-sit, towel, weighted, etc.)
15-12-9-6 and 3 rep rounds for total time of:
Deadlift (185/135)
Handstand Pushups
Vertical leap (one foot above reach)
Luila, doing this WOD last July.
June 18, 2009
Friday, June 19th, 2009
Strength/Skill work:
Behind-the-Neck (BTN) Shoulder Press
3-3-3
Behind-the-Neck (BTN) Shoulder Press
3-3-3
Today's WOD: "Gotta Regatta!"
Five rounds of 500m Row
Rest as needed between rounds.
Post times to comments.
Five rounds of 500m Row
Rest as needed between rounds.
Post times to comments.
Coach Eric, by the time Fridays roll around.
June 17, 2009
Thursday, June 18th, 2009
Strength/Skill work:
Quadrapedal Movements (QM) ...(wmv)(mov)
Today's WOD:
(from CrossFit Football's website)
For max reps: Bench Press M-225 lbs/W-135lbs
*Use a proper warm starting with the bar, work your way up to 225 lbs on the bench press.
*Perform max reps of 225 lbs
*You get two chances to perform the test. Rest as needed between the two maximal efforts.
*The bench press is a test of strength - 225 pounds, as many reps as the athlete can get. What the pro scouts are also looking for is endurance. Anybody can do a max one time, but what the bench press tells the pro scouts is how often the athlete frequented his college weight room for the last 3-5 years.
*If you are an amateur, please use 135/95 or 185/135 as the needed scaled weights. - John Welborn, NFL Free Agent and CrossFit Gym Owner
For max reps: Bench Press M-225 lbs/W-135lbs
*Use a proper warm starting with the bar, work your way up to 225 lbs on the bench press.
*Perform max reps of 225 lbs
*You get two chances to perform the test. Rest as needed between the two maximal efforts.
*The bench press is a test of strength - 225 pounds, as many reps as the athlete can get. What the pro scouts are also looking for is endurance. Anybody can do a max one time, but what the bench press tells the pro scouts is how often the athlete frequented his college weight room for the last 3-5 years.
*If you are an amateur, please use 135/95 or 185/135 as the needed scaled weights. - John Welborn, NFL Free Agent and CrossFit Gym Owner
Luila and I clowning around with a very large John Welbourn of CrossFit Football
June 16, 2009
Wednesday, June 17th, 2009
Strength/Skill work:
Hollow Rocks...(wmv)(mov)
Today's WOD:
Spealler, arguably the world's fittest human, decided to try the second workout of the Rocky Mountain Regional Qualifier. The workout was:
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats (165#)
10 Burpees
Even with a body weight of only 139 pounds, Speal crushed it. The top times for this workout in Denver were Matt Chan with 3:12, Ricky Frausto with 3:45, and Kyle Kasperbauer with 3:54.
You can see Spealler do this workout here...(wmv)(mov)
Chad, myself and Dr. Todd wishing to God this set of 45lb thrusters would end.
June 15, 2009
Tuesday, June 16th, 2009
Strength/Skill work:
Shoulder Rolls...(wmv)(mov)
Today's WOD: "10-minute Kettlebell Snatch test"
55lb for dudes/35lb for the ladies
(apparently the goal is 200 reps for advanced athletes - yeah, right)
(apparently the goal is 200 reps for advanced athletes - yeah, right)
June 14, 2009
Monday, June 15th, 2009
Strength/Skill:
Overhead Squats - max weight for 15 reps.
Nicole on the road to 15 bodyweight overhead squats (...mov)
When you want something bad enough, you'll do what it takes to get it.
Today's WOD:
Three rounds for time of the following;
200m Sandbag Carry (60/30)
25 Pushups
15 Hang Cleans (95/53)
GREAT time at the CrossFit Jenks "Berry Farm Beating" WOD this weekend. Thanks for showing up and giving it all you had, NexGen'rs! That was awesome! Hey CrossFit Tulsa, where the heck were you guys? We missed you!
June 14, 2009
Sunday, June 14th, 2009
Rest Day
Breck's dad driving the little ones around at the "Berry Farm Beating".
June 13, 2009
Saturday, June 13th, 2009
***Attention: Today's 10 and 11am classes have been cancelled due to the CrossFit Jenks competition. All are welcome to come and help cheer on the NGCF crew! BEER, COOKOUT and SWIMMING afterwards! Click HERE for heats, directions, etc.***
Here's the WOD that we will be competing in:
“The Berry Farm Beating”
For time:
50 Meter trail run
25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
500 Meter trail run
25 Kettlebell swings (Men 55 lbs, Women 35 lbs)
400 Meter trail run
25 Chest to bar pull-ups
400 Meter trail run
200 Meter farmer’s walk (Men 45 lb dumbbells, Women 25 lb dumbbells)
25 Dumbbell trusters (Men 45 lbs, Women 25 lbs)
50 Meter trail run
Post time to responses.
June 11, 2009
Friday, June 12th, 2009
***Attention: This Saturday's 10 and 11am classes have been cancelled due to the CrossFit Jenks competition. All are welcome to come and help cheer on the NGCF crew! BEER, COOKOUT and SWIMMING afterwards! Click HERE for heats, directions, etc.***
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 (Reps)
Sumo deadlift high-pull, 75/55 (Reps)
Box Jump, 20"/16" (Reps)
Push-press, 75/55 (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.
Add your points and post them to comments.
June 10, 2009
Thursday, June 11th, 2009
***Attention: This Saturday's 10 and 11am classes have been cancelled due to the CrossFit Jenks competition. All are welcome to come and help cheer on the NGCF crew! BEER, COOKOUT and SWIMMING afterwards! Click HERE for heats, directions, etc.***
Skill/Strength:
Barbell Lunges (alternating)
10-10-10
WOD:
Three rounds for time:
500m row
500m run
Proper form on how to crawl out of the gym after a hard WOD.
June 09, 2009
Wednesday, June 10th, 2009
***Attention: Both saturday classes have been cancelled this weekend due to the CrossFit Jenks competition. All are welcome to come and help cheer on the NGCF crew! There may even still be time to enter if you call Breck ASAP. ***
Skill/Strength:
Turkish Get-ups
WOD:
For time:
30 Thrusters (135/95)
Post and compare to your "Grace" times.
June 08, 2009
Tuesday, June 9th, 2009
Skill/Strength: None today
WOD: "Tabata This!"
Tabata Row
Tabata Squat
Tabata Pullup
Tabata Pushup
Tabata Sit-up
There is a 1 minute rest between rounds.
Tabata Row
Tabata Squat
Tabata Pullup
Tabata Pushup
Tabata Sit-up
There is a 1 minute rest between rounds.
"You mess with the fro, you got to go."
June 07, 2009
Monday, June 8th, 2009
*** Attention: For the months of June, July and August we will not be offering kids or teens classes. We apologize for any inconvenience.***
Skill/Strength work:
Sumo Deadlift High Pull
WOD: "Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/55)
Post rounds completed to comments.
Eva T, Olympic Skier and Competitive Weightlifter does "Nate" with 70lb KB (Click here .wmv .mov)
Ailee works on her muscle-up
June 06, 2009
Saturday, June 6th, 2009
Strength/Skill work:
Snatch practice
Today's WOD:
DB Deadlift
DB Hang Clean & Jerk
10/9/8/7/6/5/4/3/2/1 for time.
It's so good to have Kristie back!
June 04, 2009
Friday, June 5th, 2009
Strength/Skill work:
The Muscle-Up
Today's WOD: "Nancy"
Run 400 Meters
15 Overhead squat (95/55)
Five rounds for time.
I can't believe I have to make this an official rule but, "Do not ever bring this kind of food to the gym.
Unless of course you love burpees."
June 03, 2009
Thursday, June 4th, 2009
Skill Strength work:
Handstands
Today's WOD:
Four rounds for time:
15 KB Swings (55/35)
15 Burpees
15 Frog Situps
June 02, 2009
Wednesday, June 3rd, 2009
Skill/Strength work:
Planks
Today's WOD: "Grace"
For time:
30 Power Clean and Jerks (135/95)
"Grace" - CrossFit Kids ...(.wmv) (.mov)
"Grace" and "Heavy Grace" ...(.wmv) (.mov)
Check out my first attempt at a video. Coverage is from the first workout at the Qualifiers on May 2nd.
You might need to have iTunes to view, I'm not sure. Let me know under comments if it's viewable for you or not.
NGCF 2009 Regional Qualifiers - Hell's Half Acre - WOD #1 ...(.m4v)
June 01, 2009
Tuesday, June 2nd, 2009
Skill/Strength work:
Hang Cleans
Hang Cleans
Today's WOD: "Cindy"
As many rounds as possible in 20 minutes of the following
5 Pullups10 Pushups
15 Squats
Apparently white men can jump. Although I don't think this guy's going to live very long.
- CrossFit Bixby
- CrossFit Jenks
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- CrossFit Radio
- CrossFit Sky
- CrossFit Tulsa
- Eat Wild
- How to read your blood test results
- Power Output Calculator
- Robb Wolf.com
- Running Calculator
- The Paleo Diet
- The Performance Menu
- The Zone Diet
- The Zone-CF Journal #21
- US Olympic Committee
- Zone vs. Paleo
