 |
|
 |
|
 |
|
July 31, 2009
Saturday, August 1, 2009
Skill Work:
Squat Cleans
3-3-3
WOD:
3 rounds for time:
50 double unders
500m row
500m run
3 rounds for time:
50 double unders
500m row
500m run
July 30, 2009
Friday, July 31st, 2009
"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.
BJ Penn, of whom this WOD was originally made for.
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.
July 29, 2009
Thursday, July 30th, 2009
Skill/Strength: None
WOD: "Baseline"
500M Row
40 Squats
30 Situps
20 Pushups
10 Pullups
Perform three separately timed rounds, resting 3-5 minutes in-between. Post fastest time to comments.
Trainer Andy working on Thrusters.
Now if only I can get him to type out his bio for the website...
July 29, 2009
Wednesday, July 30th, 2009
Skill/Strength: Max attempt at gymnastic record
WOD: "Isabel"
30 Snatches (135/95) for time.
July 27, 2009
Tuesday, July 28, 2009
Skill/Strength: Slosh Pipe Front Squats
Back Squat (225/135)
Ring Dips
21-15-9 reps for time.
NGCF Updates:
1. As of Friday, July 31st, Next Generation CrossFit is happy to announce that we will be processing all of our business transactions through MindBodyOnline, a professional business management software program. MindBody has been proven to be a successful tool for many other successful crossfit gyms, providing excellent service and management. To make this transition run smoothly, we will be contacting all members this week to update billing information and answer any questions.
2. Saturday, August 22nd marks our very own Next Generation CrossFit Games! This down and dirty day will be comprised of three tough events. Competitors will be scored by adding together all three of their WOD times.
(Update: 7/27/09 @ 7pm) - Since the "Escape from Turkey Mountain" Race has been bumped to Sunday, overwhelming feedback is to have our own trail run at Turkey Mountain Saturday morning!
Therefore the events of the day will look roughly like this:
The first event will still be a trail run race at Turkey Mountain. Distance and route is yet to be determined. This event will be on Saturday morning at 7am.
The second event will be at NextGenerationCrossFit and will be similar to the "Filthy Fifty" WOD (think "Dirty Thirty" instead). This event will be at 12pm.
The third event will be the 2nd Annual Tulsa Mud Run at Chandler Park. This event will be at 5pm.
A fourth event will be a CrossFit party after the Mud Run! Location is yet to be determined. Any ideas?
Looks like we will need some volunteers to pull this off, so if you will not be competing, we sure could use your help! CrossFitters from all surrounding CF gyms are more than welcome to compete/help/hang out. We would love to meet our crossfitt'n brothers and sisters from Sky, Health Zone, CF Tulsa, CF Havok, Ground Zero, CF Jenks, CF OKC, CF Stillwater, etc. Although competitive, Saturdays events will be fun and informal. The only costs involved will be the cost of the Mud Run (you can register online or at Runners World) and maybe 5 or 10 bucks to cover food/beer at the party. The NGCF workouts will be open to the public and free.
3. Don't forget to mark your calendars! We will be hosting a Kettlebell Certification on September 19th and 20th, and on the following weekend Saturday the 26th, will be hosting the 4th Annual "Fight Gone Bad" fundraiser. WOW!
4. Beginning the first week of August, we will be adding a new 11am class on Tuesdays and Thursdays to our schedule.
Thats it for now, more updates as we get things in place. If you are interested in our Games Day, post to comments or shoot Eric an email at nextgenerationcrossfit@cox.net
July 26, 2009
Monday, July 27th, 2009
Skill/Strength: GHD Situp practice
WOD:
15 Deadlifts (135/95)
15 Pushups
This is Shelley after Friday's "Murph" WOD.
Notice how Shelley is smiling and able to strike a pose when everyone else had to be peeled off the floor with a spatula.
How did she pull this amazing feat off?
Post thoughts to comments.
July 25, 2009
Sunday, July 26th, 2009
July 24, 2009
Saturday, July 25th, 2009
"Nancy" Great to meet Tushar from CrossFit South Brooklyn this week!
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
July 23, 2009
Friday, July 24th, 2009
Hey everyone, check out our newly updated Travel Workouts under "Extra Stuff" on the right hand side of the website!
Skill/Strength: None
WOD: "Murph"
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
Partition reps as needed. Start and finish with a one mile run. If you've got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Post time to comments.
Great class last Monday night!
July 22, 2009
Thursday, July 23rd, 2009
You've seen him blitz past you in the gym. You've had to dive for cover when he pulls out those guns (are those things legal?), now you can check out (6pm'er) Casey Moyers Grand Opening of his CrossFit Refinery Gym in Boise, ID!
Good luck bro, you're going to do great!
Skill/Strength: Hollow rocks
Three sets of max reps
WOD: "Grace"
30 Clean and Jerks (135/95)
for time.
Big Chris shows us that puking can be fun!
July 21, 2009
Wednesday, July 22nd, 2009
July 20, 2009
Tuesday, July 21st, 2009
Skill/Strength: none
WOD: Run a 5k
Mark your time (with a watch, not a sundial, Hobie) and post to comments.
Or, come to the gym and row a 5k
LaFortune Park loop is the NGCF 5k of choice.
Time to beat is 22 minutes and change for men and 24ish for women.
Chad has some fun with "Diane". (2min, 56sec)
July 19, 2009
Monday, July 20th, 2009
July 17, 2009
Saturday, July 18th, 2009
Skill/Strength: Push Press
WOD:
10 medicine ball squat cleans (20/14)
10 burpees
Five rounds for time. Post time to comments.
10 burpees
Five rounds for time. Post time to comments.
July 16, 2009
Friday, July 17th, 2009
Skill/Strength: None
WOD: NextGen favorite; "Tabata This!"
Squats
Pullups
Pushups
Situps
Row (for calories)
Jerod and the "Towel Pullup"
FYI - If you ever want to see full images, just right-click and open image in new window.
July 15, 2009
Thursday, July 16th, 2009
Skill/Strength: Muscle-up practice
Two rounds of each couplet for time:
750m Row
20 Handstand pushups
20 Thrusters (115/75)
20 L-Pullups
Shannon and Chris at the CrossFit Games last weekend
July 14, 2009
Wednesday, July 15th, 2009
Read the most recent CF Journal article summing up the final day of the 2009 CrossFit Games here ...(pdf)
Skill/Strength: Sumo Deadlift
July 13, 2009
Tuesday, July 14th, 2009
WOD:
As many rounds as possible in 20 min of:
1 Rope climb
3 Shoulder Presses (95/65)
6 Squat Cleans (135/95)
Look out NexGen! Paul's been steppin' it up!
July 12, 2009
Monday, July 13th, 2009
July 11, 2009
Sunday, July 12th, 2009
***Attention: Today marks the final exciting day of the 2009 CrossFit Games! Click the widget to the right for workouts, updates, results, etc.***
Rest Day for Next Generation CrossFit
July 10, 2009
Saturday, July 11th, 2009
***Today marks Day Two of the 2009 CrossFit Games! Click the widget to the right for workouts, updates, results, etc.***
Strength/Skill: Overhead Squats
3x10
WOD: "Helen"
Run 400m
21 KB Swings (55/35)
12 Pullups
Three rounds for time.
Run 400m
21 KB Swings (55/35)
12 Pullups
Three rounds for time.
July 09, 2009
Friday, July 10th, 2009
***The 2009 CrossFit Games officially starts today and goes through the weekend! You can follow workouts, updates, results, etc. by clicking on the widget to the right.***
Strength/Skill: none
WOD: "The Filthy Fifty"
For time:
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/33)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
Post time to comments.
July 08, 2009
Thursday, July 9th, 2009
Strength/Skill:
GHD "Superman" holds
Three sets of :30 seconds
WOD:
Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps
Post loads to comments.
Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps
Post loads to comments.
July 07, 2009
Wednesday, July 8th, 2009
Strength/Skill:
WOD: As many rounds as possible in 20 minutes of the following:
3 Muscle-ups
6 Jack-knives
9 Jumping Squats (45/33)
July 06, 2009
Tuesday, July 7th, 2009
Strength/Skill:
Hang Snatch
1-1-1-1-1
WOD:
500m Lunge walk
Hang Snatch
1-1-1-1-1
WOD:
500m Lunge walk
Lucky Shannon is going to watch the Games this weekend!
July 05, 2009
Monday, July 6th, 2009
Skill/Strength: The L-sit
3 sets of :30 sec
Today's WOD:
Two rounds of:
15 Right arm barbell push-press (45/33)
15 Left arm deadlift 12 reps (95/63)
Run 1000 meters
15 Left arm barbell push-press (45/33)
15 Right arm deadlift (95/63)
Run 1000 meters
Chad and Lindsey atop Wilson Peak, CO last week.
July 03, 2009
Saturday, July 4th, 2009
***In observance of Independance Day, there will be NO 10 or 11 am classes today. God bless and have a happy, safe 4th of July!***
July 02, 2009
Friday, June 3rd, 2009
***Attention! We will have normal classes hours today, however in observance of Independance Day, there will be NO 10 or 11 am class on Saturday, July 4th. Thanks***
Skill/Strength: Trigger Point/Foam Roller practice as a pre-cursor to today's WOD
Today's WOD: "Angie"
For time:
Today's WOD: "Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats
Complete all reps of each exercise before moving to the next.
100 Pushups
100 Situps
100 Squats
Complete all reps of each exercise before moving to the next.
