The November Challenge will be judged by the rules posted on Monday, November 2nd, 2009.

Strength:  Shoulder Press - 75% 5-5-5

Attention:  Today marks the end of our November Challenge!  Please make sure you've updated the board at the gym!  We will post the winner(s) this week.

Strength:  Front Squat 1-1-1

Bob says, "Come meet me at Will Rogers High School for a track WOD at 2pm!"

 

Skill:  Muscle-up progressions

Fit family!

10am class today only.  

Happy Thanksgiving!

Today the gym will be closed.  However, there are a few NGCFitters who will be running the "Von Franken Family Food Run" at 9:00am at 31st & Riverside.  This is a 4.3 mile run around Zink Lake.  Admission is non-parishable food items that are donated to Salvation Army Food Bank.  Very cool.

Friday:  10am class only.  Josh will be leading a huge group workout that you will NOT want to miss.  Feel free to bring any friends, family and out of town guests to train with us or just watch!

Saturday:  Normal class hours (10am CF class, 11am "Intro" class)

Sunday: 2pm WOD with Bob at the Will Rogers High School track.  

Strength:  Hollow Rocks - 3x1 minute each.
One minute rest between.  Focus on doing the movement correctly.

WOD:
30 Ring Push ups - palms facing each other
30 Pullups - overhand grip
20 Ring Pushups - palms facing down (like a bench press)
20 Pullups - underhand grip
10 Ring Pushups - palms facing up (like reversing the grip on a bench press)
10 Pullups - strict (no kip, your choice of grip)
For time.

Show your pride and support with a heavy duty chrome plated solid brass licence plate frame now on sale at the CrossFit Store!

Attention:  This weeks scheduling will be as follows:

Thursday (Thanksgiving Day) we will be closed.  However, there are a few NGCFitters who will be running the "Von Franken Family Food Run" that morning. It starts at 9:00am at 31st & Riverside for a 4.3 mile run around Zink Lake.  Admission is non-parishable food items that are donated to Salvation Army Food Bank.  Very cool.

Friday:  10am class only.  Josh will be leading a huge group workout that you will NOT want to miss.  Feel free to bring any out of town guests to train with us or just watch.

Saturday:  Normal class hours (10am CF class, 11am "Intro" class)

Sunday: 2pm WOD with Bob (whereabouts TBD).  

Strength:  Deadlift - 75% 3x5

I'm so proud of my mom, shown working her form on the overhead squat before going heavier.

Strength:  Clean & Jerk - Find 1RM

Adam says "Come meet me at the gym at 2pm today!"

Heather and Wade took me in for five days at their home in Austin, TX.  Heather is now in charge of CrossFit Centrals; CF Kids program and can be found on heatherhodges.com!

Strength:  Shoulder Press - 85% 3x3

Strength: Front Squat - 80% 3x4

Whiteboard Record Day - time for a gut check!  

Strength:  Overhead Squat - find your 1RM

  

Five rounds of:
Complete as many burpees in one minute as possible.
Rest 3-5 minutes between rounds.

"Diane"
Deadlift (225/135)
Handstand Pushups
21-15-9 reps for time.

1.  We have just finished cycling through our six-week strength/power program and the results have been amazing!  The average strength gains on this cycle have been 10-20 lbs for women and 20-30 lbs for men on all lifts.  Not to mention everyone's confidence level has also improved dramatically.  Great job everyone!  We will be taking a break for a couple of weeks before re-starting another cycle, but if you need to re-test on any lifts, feel free to at the end of each class.

2. "November Challenge"contestants:  Remember to post your workouts daily on the website under "comments".  This is part of the rules.  We should have a new calendar board set up this week to check-mark completed WOD's so everyone can see how the contestants are doing.  Also, make sure to have pitched in your $20 to Eric by Thursday.

3.  I would love to get some feedback on all of our trainers, especially our new ones: Josh, Mr Dubbs and Bob.  Shoot me an email at nextgenerationcrossfit@cox.net.  Good or bad, feedback can only make us better.  Also, please let me know how I'm doing as a gym owner.  Thanks! - Eric


Today's WOD:  "Tabata This!"

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Pullups, Push-ups, Sit-ups and Rower with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise. 
18 squats 
4 pull-up 
6 push-up 
13 sit-up 
12 row (use the calorie counter and call each calorie a rep) 
This score is a 53.

Post scores to comments.

WOD:
5 Muscle-ups
Row 500m
4 Muscle-ups
Row 400m
3 Muscle-ups
Row 300m
2 Muscle-ups
Row 200m
1 Muscle-up
Row 100m
For time.

Last Saturday's "Scorpio" turnout!

Adam say's "Come meet me at the track!"

Eric, here is the WOD for you to post!  Thanks for letting us do this - what a great way to celebrate birthdays - good friends, good workout, good food!
~Shannon

The November Challenge is on!  
For those who've somehow missed it, the rules are as follows:
1.  You must follow a strict "3 day on/1 day off" schedule from now to the end of November.
2.  You will be required to check-mark each day that you trained on a calender here at the gym so that we can have an at-a-glance visual.
3.  You will also need to post each workout daily on this website under "comments".  If it's not posted that day, then you're out of the running.
4. If you absolutely are not able to make it to the gym for some reason (at home with sick kids, work travel, vacation, etc.), then you will still need to do a CrossFit workout that day.  Our "Travel WOD's" on the right side of this page are your best bet.  They require minimal, if any, equipment and can be done anywhere in less than 30 minutes.
5. We have 18 people that took up the challenge and are in the process of collecting $20 from everyone this week to throw into the pot.  At the end of the month, winners can split up the monies and have a nice little head start on holiday shopping.  Last year we had two people complete the challenge all the way to the end with no error - Ashley and Craig.
6.  Trainers Adam and Bob have volunteered to run Sunday workouts outside for this challenge.  Meet times and locations will be posted online every Sunday for the month on November.

Strength:
Back Squat - 1RM

WOD:
100 pullups for time in as few sets as possible.
Post time and # of sets to complete to comments.

Trainer Andy laid out!