 |
|
 |
|
 |
|
October 31, 2009
Sunday, November 1st, 2009
October 30, 2009
Saturday, October 31st, 2009
There will be no classes today due to the Tulsa Run. We apologize for any inconvenience.
October 29, 2009
Friday, October 30th, 2009
Attention: As many of you may remember, last year at this time we put forth our "NGCF November Challenge". The challenge is to follow CrossFit's recommendation of a strict three days on/one day off schedule.
With Thanksgiving, Christmas and the New Year around the corner, now would be a GREAT time to pick it up and get focused with some other brave friends for this hard month of training! (If I remember correctly, many of our top crossfitter's of today can be traced back to that one exciting month!) We will make a game out of it by posting every challengers attendance on a whiteboard to see who the winners are in the end.
Additional rules and prize ideas will be posted at the gym. Anyone interested?
Also, there will be no classes this Saturday due to the Tulsa Run.
Strength/Power:
Deadlift - 90% 5x1
WOD:
Hang Squat Cleans (135/95)
Ring Pushups
21-15-9 reps for time.
Melissa gaining confidence on the deadlift.
October 28, 2009
Thursday, October 29th, 2009
There will be no classes this Saturday due to the Tulsa Run.
Strength/Power:
Clean & Jerk - 85% 3x3
WOD: "Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Post time to comments.
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
October 27, 2009
Wednesday, October 28th, 2009
Attention: There will be no classes this Saturday due to the Tulsa Run.
Strength/Power:
Shoulder Press - 80% 4x3
WOD:
As many rounds as possible in 20 minutes of:
5 Knees to Elbows ("K2E's")
10 Thrusters (45/33)
15 Double-Unders ("Dubs")
Post rounds to comments. Compare to 3/25/09.
Father/daughter team, Bob and Elizabeth training together.
October 26, 2009
Tuesday, October 27th, 2009
Attention: There will be no classes this Saturday due to the Tulsa Run.
Strength/Power:
Front Squat - 75% 4x4
WOD:
10 Lunges (75/45)
25 Situps
Complete as many rounds as possible in 15 minutes.
Post rounds to comments.
Romney ascends to the top of the 20 ft. rope.
October 25, 2009
Monday, October 26th, 2009
Attention: There will be no classes this Saturday due to the Tulsa Run.
Strength/Power:
Snatch - Test for new 1RM
WOD:
5 Strict Pullups
10 Box Jumps (20"/16")
20 Wallballs (20/14)
Five rounds for time.
Andy and Brad working "speed through the middle".
October 23, 2009
Saturday, October 24th, 2009
Skill/Strength: L-sit
Three sets held for max time.
WOD: "Pukie Brewster"
150 Burpees for time
Post time to comments.
October 22, 2009
Friday, October 23rd, 2009
Strength/Power:
Back Squat - 90% 5x1
There's been numerous versions of the following WOD among the CF Community, but the original can be found here. Today were will be doing the CF Jenks version.
WOD: "Frelen"
Three rounds for time of:
Run 800m
21 Kettlebell Swings (55/35)
21 Thrusters (95/65)
21 Pullup
Post time to comments.
Warmup with Joe Westerlin, CrossFit Omaha ...(wmv)(mov)
This week we've been exploring different approaches to warmups. Thoughts, comments?
October 21, 2009
Thursday, October 22nd, 2009
Strength/Power:
Deadlift - 85% 3x3
WOD: ...(wmv)(mov)
40 Deadlifts (135/80)
40 Jumping Ring Dips
3 Rope Climbs
30 Deadlifts
30 Jumping Ring Dips
2 Rope Climbs
20 Deadlifts
20 Jumping Ring Dips
1 Rope Climb
Post time to comments.
This week we are exploring different types of warmups.
Catalyst Athletics Standard Warmup...(mov)
Melissa - "Wow, that was a hard workout. In another hour or so, I might even be able to make it to my car and actually drive home. That is, if I can remember where I live."
Nicole - "Are you talking to me? Do I know you? Is that my car? Why did I park so far away?
And why is the earth so slanted all of a sudden? What's going on? Where am I?!?"
October 20, 2009
Wednesday, October 21st, 2009
Strength/Power:
Clean & Jerk - 80% 4x3
WOD:
500m Row for time.
Rest 5 minutes
500m Run for time
Rest 5 minutes
Complete as many double-unders as possible in two minutes.
Perform each round as fast as possible. Post best times and number of dubs to comments.
This week we are exploring different types of warmups.
"A Better Warm-up", CrossFit Journal (.pdf)
"Sweat Angel"
October 19, 2009
Tuesday, October 20th, 2009
Strength/Power:
Shoulder Press - 75% 4x4
WOD: "Isabel"...(wmv)(mov)
30 Snatches for time (135/95)
Post time to comments.
This workout is normally done with whatever Snatch form you choose (ground to overhead, Squat snatch, Power snatch, Split snatch, whatever).
However, since CF Jenks recently did this WOD with full squat snatches on Sept. 15th, 2009, I am asking all of our competitors for next year's Sectionals to step up and take this challenge today.
All non-competitive members may do this as prescribed or take the challenge.
"Isabel" with full Squat Snatch...(wmv)(mov)
This week we are exploring different types of warmups.
(CF trainer) Dutch's warmup (click on "Y" on lower right-hand corner to watch in full size).
October 18, 2009
Monday, October 19th, 2009
Strength/Power:
Front Squat - Test for 1RM
WOD:
Perform 20 rounds for time of:
5 Pullups
10 Pushups
15 Squats
Post time to comments.
This week we will be exploring different types of warmups. We're starting with (one of the coolest CFer's of all time) Greg Amundson's original warmup which is what I based NextGen's off of two years ago.
Warmup Demo, Greg Amundson...(wmv)(mov)
October 16, 2009
Saturday, October 17th, 2009
Gymnastic skill: Pick a weak point and work on it for 15 minutes
(kipping pullups, muscle-ups, L-sits, handstand pushups, etc)
WOD: "Jackie"
Row 1000m
50 Thrusters (45/33)
30 Pullups
For time.
Will
October 15, 2009
Friday, October 16th, 2009
Strength/Power:
Snatch - 90% 5x1
WOD:
Bench Press - 5x5
OR
400m Lunge Walk
October 14, 2009
Thursday, October 15th, 2009
Strength/Power:
Back Squat - 85% 3x3
WOD:
Complete the following for time.
One round of "D.T.":
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
One round of "Badger":
30 Squat Cleans (95/65)
30 Pullups
Run 800m
One round of "Hansen":
30 Kettlebell Swings (70/55)
30 Burpees
30 GHD Situps
Post time to comments.
"Do or do not. There is no try." - Yoda
October 13, 2009
Wednesday, October 14th, 2009
Strength/Power:
Deadlift - 80% 4x3
WOD: "Nancy"
Five rounds for time of:
Run 400m
15 Overhead Squats (95/65)
October 12, 2009
Tuesday, October 13th, 2009
Strength/Power:
Clean & Jerk - 75% 4x4
WOD: 30 Muscle-ups for time.
If you cannot do muscle-ups, do 90 ring pull-ups and 90 ring dips.
If you cannot do ring pullups and ring dips, do 120 pullups and 120 dips.
Post time and thoughts to comments.
If you cannot do muscle-ups, do 90 ring pull-ups and 90 ring dips.
If you cannot do ring pullups and ring dips, do 120 pullups and 120 dips.
Post time and thoughts to comments.
"The Muscle-Up" by Coach Greg Glassman
The Muscle Up - BeastSkills
Hey everyone,
We're in Monterrey, Mexico on a missions trip. At the seminary where we're working, they have a gym - home made barbells and all!
Dave
October 11, 2009
Monday, October 12th, 2009
Strength/Power:
Shoulder Press - Test for 1RM
WOD: "Fran"
21-15-9 reps for time of:
21-15-9 reps for time of:
Thrusters (95/65)
Pull-ups
Pull-ups
Post time to comments.
Compare to 7/13/09.
October 10, 2009
Sunday, October 11th, 2009
Gym is closed on Sundays - Rest Day.
Feel free to take this in the form of an "active rest" day.
Row, run, ride or relax for fun!
Post choice to comments.
Or, just enjoy this clip:
October 09, 2009
Saturday, October 10th, 2009
Skill/Strength: Superman hold on the GHD
Three sets for max time.
WOD: "Karen"
150 Wallballs for time.
Chad hits a new Front Squat PR of 315lbs
October 08, 2009
Friday, October 9th, 2009
Strength/Power:
Front Squat - 90% 5x1
WOD: "Joshie"
Three rounds, for time of:
21 Dumbbell snatches - right arm (40/25)
21 L Pull-ups
21 Dumbbell snatches, left arm (40/25)
21 L Pull-ups
The snatches are full squat snatches.
Post time to comments.
21 Dumbbell snatches - right arm (40/25)
21 L Pull-ups
21 Dumbbell snatches, left arm (40/25)
21 L Pull-ups
The snatches are full squat snatches.
Post time to comments.
October 07, 2009
Thursday, October 8th, 2009
Strength/Power:
Snatch - 85% 3x3
WOD: Next Generation original - "Rooster"
10 Burpees
20 Double Unders
Ten rounds for time.
You be the judge!
Johnny Bunn:
Praying earnestly before Tuesday's dreaded "Barbara" WOD?
Or just trying to remember where he lives afterwards?
October 06, 2009
Wednesday, October 7th, 2009
Strength/Power:
Back Squat - 80% 5x3
WOD:
Row a 2k - (damper setting 5)
Post time to comments.
"What's so exiting about a 2k row?" - Melissa Urban
Great news clip on how an attacker messed with the wrong CrossFit chick.
Next Generation CrossFit chicks that one should not mess with:
October 05, 2009
Tuesday, October 6th, 2009
Strength/Power:
Deadlift - 75% 5x4
WOD: "Barbara"
Five rounds, each for time of:
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments.
Miss Laura flippin' out.
October 04, 2009
Monday, October 5th, 2009
Skill/Strength: Clean & Jerk
Max attempt at 1RM
WOD: "10-minute Kettlebell Snatch test" (55/35)
Post total reps to comments.
October 02, 2009
Saturday, October 3rd, 2009
Skill/Strength:
Muscle-up practice
WOD:
For time:
500 meter run
21 Thrusters (95/65)
500 meter run
15 Thrusters
500 meter run
9 Thrusters
Post time to comments.
500 meter run
21 Thrusters (95/65)
500 meter run
15 Thrusters
500 meter run
9 Thrusters
Post time to comments.
