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September 30, 2009
Thursday, October 1st, 2009
Skill/Strength:
Shoulder Press
WOD:
Situps
Supermans
50-40-30-20-10 rep rounds for time.
Next Generation CrossFit - Two years ago.
September 29, 2009
Wednesday, September 30th, 2009
Skill/Strength:
Snatch
WOD:
Box Jump (24"-both male and female)
Kettlebell Swing (55/35)
Sumo Deadlift High Pull (95/65)
21-15-9 reps for time.
Kettlebell Swing (55/35)
Sumo Deadlift High Pull (95/65)
21-15-9 reps for time.
Compare to Wednesday, May 6th, 2009
September 28, 2009
Tuesday, September 29th, 2009
Skill/Strength:
Back Squat
WOD:
For time:
50 Chest to Bar Pullups
50 Burpees
Compare to Monday, May 4th, 2009
So good to have Janessa and Justin back in the gym. Welcome back you two!
September 27, 2009
Monday, September 28th, 2009
Skill/Strength:
Deadlift
WOD: "Rowing Grace"
10 Squat Clean and Jerk (155/105)
Row 500m
Row 500m
Three rounds for time.
Compare to Tuesday, May 5th, 2009
New guy Brandon finds the soft carpet of grass to be the only comfortable place in the world after last week's "Kelly" WOD.
We've all been there, huh? Good job, Brandon.
September 25, 2009
Saturday, September 26th, 2009
Today is our annual Fight Gone Bad Fundraiser. We will be open from 10am to 12pm to host this WOD. There will be no 11am Introduction Class today.
"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.
September 24, 2009
Friday, September 25th, 2009
This Saturday is our annual Fight Gone Bad Fundraiser. We will be open from 10am to 12pm to host this WOD. There will be no 11am Introduction Class.
All are welcome to compete or cheer others on!
Skill/Strength: Butterfly Pullup practice
3x10 reps
WOD:
Power Clean
1-1-1-1-1-1-1 reps
Post loads to comments.
The Back Squat (basics, basics, basics, basics, basics...)
OK, so it's been a long time since I've done back squats. Lets review my form and see how I did:
-I'm using a low-bar position (keeps bar directly over middle of foot)
-Thumbs on top of bar, wrists straight
-Elbows high to prevent bar from slipping down back (mine could've been a bit higher)
-Head neutral, not looking up (mine could have been a bit lower)
-Knees tracking in alignment with foot angle (30 degrees)
-Ball for butt to touch to ensure proper squat depth (hip crease needs to be parallel with top of knee). Also allows for full activation of hamstring and glutes
-Push through the heels using powerful hip drive (is that a shadow I see under my heel?)
-Spotters just in case, when going relatively heavy
Overall not bad. Needs some work though. My challenge to all of you crossfitters out there is to film yourselves regularly and scrutinize your form. A good trainer practices what they preach. Comments?
September 23, 2009
Thursday, September 24th, 2009
This Saturday is our annual Fight Gone Bad Fundraiser. We will be open from 10am to 12pm to host this WOD. There will be no 11am Introduction Class.
All are welcome to compete or cheer others on!
Skill/Strength: Double Under practice
WOD: Overhead Squat
3-3-3-3-3 reps
Post loads to comments.
I've seen people lose a lot of things during the "Kelly" workout in the past few years (their lunch, their jewelry, their minds, etc.), but I've never seen someone lose the insert to their shoe.
Until yesterday of course.
Here's proof:
September 22, 2009
Wednesday, September 23rd, 2009
"Kelly"
Run 400 meters
30 box jump, (24"/20")
30 Wall ball shots (20/14)
Five rounds for time.
Chad - 450lb deadlift Casey - 455lb deadlift
***Notice the duct tape on both bars to keep the weights on***
September 21, 2009
Tuesday, September 22nd, 2009
Skill/Strength: L-Sit 3x:30sec
WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Little Shannon got her first unassisted kipping pullup last week!
Click HERE to see the video from last months, NextGenerationCrossFit Games!
And a big THANK YOU to Chris White for making it for us! (Thanks again, man!)
September 21, 2009
Monday, September 21st, 2009
"Chelsea"
5 Pullups
10 Pushups
15 Squats
Perform each round on the minute, every minute, for 30 rounds
Great job to everyone who participated in the "1,000 reps per day" Kettlebell Certification this weekend!
Also, a huge "thank you!" to Jeff Martone for being such an incredible coach. That was hands-down the most thorough, well organized and hands-on cert I've been to yet!
September 19, 2009
Saturday, September 19th, 2009
***There will be NO classes today due to this weekends Kettlebell Certification.***
Today's WOD: Run a 5k
September 17, 2009
Friday, September 18th, 2009
***Just a reminder that we will NOT be having any Saturday classes this weekend due to the CF Kettlebell Certification. If anyone still wants to come, it is not too late to register (just click on the widget to the right).***
Skill/Strength: Ring Dips...(wmv)(mov)
5x max reps
WOD: Deadlift...(wmv)(mov)
Work up to your heaviest single.
Post loads to comments.
Vegas Mike (in all his shirtless glory) of Potomac Crossfit will always have a home here at Next Generation CrossFit. Come train with us anytime, man!
September 16, 2009
Thursday, September 17th, 2009
***Just a reminder that we will NOT be having any Saturday classes this weekend due to the CF Kettlebell Certification. If anyone still wants to come, it is not too late to register (just click on the widget to the right).***
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
Swenning2
Excellent article from Coach Craig of CrossFit Sky (male winner of our NGCF Games) on "Integrity":
As CrossFit athletes we face a variety of situations where our integrity is challenged. As a coach and competitive athlete, I have to face these challenges when I am alone on the CrossFit training floor. Often times I hear that voice in the back of my head " nobody is going to know if you shave off a couple of reps. Just quit now, and don't log in your journal if you didn't finished. Nobody is going to know."
Yes, I am human. I do have faults. I am not perfect. But there is one thing I know for certain is that when you start cheating yourself, you start chipping away at your integrity. Once you start on that dark path of lies and deceit, it is hard to earn the respect from those who matter the most to you.
But in CrossFit I have to put a tremendous amount of trust in every athlete to accurately count their reps. I have often mis-counted myself (again I'm not perfect), however, I would give my workout and physical improvement the benefit of the doubt: I would add more reps. There have been times when I would sing along with my vicious ipod playlist and lose count. There are numerous occasions when fatigue and quitting set in that it literally pushes my concentration to the brink, I lose count.
Why is this such a huge concern for Coach Craig, does it really matter if we are off by one or two reps?
YES
Our workout is a competitive event in which there are standards to uphold. Those records are kept on the leader board. It would rip my heart into shreds knowing that there might be someone on the board that doesn't deserve to be there. That board is my refrigerator. I brag about those who make it to the board. When I show onlookers those benchmarks I stand as a proud parent and as a confident coach.
I want to keep that feeling.
So I am asking and pleading with all my athletes to make sure that your rep count is accurate. I am here to help and will keep track of rounds completed (yes i do mess up), but it's not intentional. Let's keep the integrity of our kick ass program at 100% and never regress.
Let us keep CrossFit Sky Honorable.
Thank you,
Coach Craig
September 15, 2009
Wednesday, September 16th, 2009
Skill/Strength: Box Jumps - spend 15 minutes working on perfecting multiple jumps and full hip extension.
Post how many you were able to get unbroken.
WOD: "Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Sophia and Eric's "Daddy/Daughter" Colorado adventure!
September 14, 2009
Tuesday, September 15th, 2009
Skill/Strength: Turkish Get-ups
WOD: "Randy"
75 Power Snatches (75/45) for time.
Post time to comments.
September 13, 2009
Monday, September 14th, 2009
Skill/Strength:
Back Squat
20-20-20
WOD:
Push-ups
Pullups
Knees to Elbows
21-15-9 reps for time.
Mr. Mark Rushmore
September 12, 2009
Sunday, September 13th, 2009
September 11, 2009
Saturday, September 12th, 2009
Skill/Strength:
Dips
15-15-15
WOD: "Nancy"
Run 400m
15 Overhead Squats (95/65)
Five rounds for time.
September 10, 2009
Friday, September 11th, 2009
Skill/Strength:
Butterfly Pullups
10-10-10
WOD:
500m Farmers Walk (40's/25's)
Burpees
21-15-9 reps for time.
After completing the first lap, perform 21 burpees. After the second lap, 15 burpees, after the third lap, 9 burps for time.
Post time to comments.
Big Congrats to Lindsey who just earned her Level 1 Certification!
September 09, 2009
Thursday, September 10th, 2009
"Gotta Regatta!"
Five separately timed rounds of:
500m Row
Rest approximately five minutes between rounds.
Post fastest time to comments.
Five separately timed rounds of:
500m Row
Rest approximately five minutes between rounds.
Post fastest time to comments.
September 08, 2009
Wednesday, September 9th, 2009
Skill/Strength: 25 Tire Flips
WOD:
Three rounds for time of:
Run 500m
10 Clean & Jerks (135/95)
This is a video of CrossFit Central's athletes at the SW Qualifiers last May.
They took 20 athletes to compete and three made the top five.
Next Generation CrossFit's goal for 2010 is to take 11 dedicated athletes to
compete. In 2009, there were only five of us.
Are you up for the challenge? If on the fence, it's time to start thinking about it.
(Click the symbol next to "vimeo" on bottom to enlarge)
They took 20 athletes to compete and three made the top five.
Next Generation CrossFit's goal for 2010 is to take 11 dedicated athletes to
compete. In 2009, there were only five of us.
Are you up for the challenge? If on the fence, it's time to start thinking about it.
(Click the symbol next to "vimeo" on bottom to enlarge)
Qualifiers from CrossFit Central on Vimeo.
September 07, 2009
Tuesday, September 8th, 2009
Skill/Strength: GHD Back Extensions
3 sets of 15 reps
3 sets of 15 reps
WOD:
Complete as many rounds as possible in 20 minutes of the following:
10 Burpees
20 Box Jumps (20"/16")
30 Situps
September 06, 2009
Monday, September 7th, 2009
Happy Labor Day!
There are no classes today other than a fun group workout at 4pm, followed up by a cookout at 5pm. Feel free to bring some meats to grill, potluck dishes, veggie trays, your favorite Zone/Paleo dishes, some lawn chairs, etc. We will provide water, beer, plates, cups, utensils, etc.
Bring the family! Look forward to seeing you!
Bring the family! Look forward to seeing you!
Ultra-Marathoner (100 miles) Robin is cooler than cool!
September 05, 2009
Sunday, September 6th, 2009
September 04, 2009
Saturday, September 5th, 2009
In observance of Labor Day, there will be no classes today. We apologize for any inconvenience.
However, if you would like to come run at 8am, there will be some crossfitter's meeting at Turkey Mountain parking lot to run roughly 4-5 miles.
Four seriously fit females working ladder drills.
September 03, 2009
Friday, September 4th, 2009
Last chance to work on your "Fight Gone Bad!" score before the big event on Saturday, September 26th! (click widget on right for more info)
"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.
Compare to Friday, July 31st, 2009.
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.
Compare to Friday, July 31st, 2009.
This picture was taken on Monday, August 10th in the middle of WOD 5 from the CF Games/09. Here Shella is continuing to show beautiful Snatch form even towards the end of this grueling workout.
Notice the triple extension of ankle, knee and hip joint, elbows high and outside, bar close to body and explosiveness! Great form Shella!
Notice the triple extension of ankle, knee and hip joint, elbows high and outside, bar close to body and explosiveness! Great form Shella!
September 02, 2009
Thursday, September 3rd, 2009
Skill/Strength:
Overhead Squats
1-1-1
Overhead Squats
1-1-1
WOD: "G.I. Jane"...(wmv)(mov)
100 Burpee/Pullup combos for time.
Could Mary or Katie be Next Generation CrossFit's new "G.I. Jane"?
***Hey everyone, just a reminder that we will be hosting our first official CrossFit Certification (Kettlebell) here on September 19th and 20th! Currently there are only 9 people registered and we need a minimum of 15 in order for Jeff Martone (videos) (interview) to come out. So c'mon all you Oklahoma, Texas, Arkansas, Kansas and Missouri Crossfitter's and Kettlebell enthusiasts, don't wait until the last minute to register!
Also, in observance of Labor Day weekend, we will NOT be having the normal Saturday and Monday class hours.
However, if anyone wants to train on Saturday, I will be running at Turkey Mountain at 8am.
We will be open on Monday at 4pm only, followed up with a cookout afterwards at 5pm - Eric***
However, if anyone wants to train on Saturday, I will be running at Turkey Mountain at 8am.
We will be open on Monday at 4pm only, followed up with a cookout afterwards at 5pm - Eric***
September 01, 2009
Wednesday, September 2nd, 2009
Skill/Strength: "Fran" Thrusters (95/65)
Set of 21, 15 and 9 reps unbroken.
Set of 21, 15 and 9 reps unbroken.
WOD: "Nate"
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/55)
Hag loves CrossFit so much.
And he always is so quick to tell me what round he is on!
And he always is so quick to tell me what round he is on!
