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December 31, 2009
Friday, January 1st, 2010
Happy New Year!
Today we will be open for a big group workout at 12pm only.
Also, please make plans to attend our free "Zone/Paleo Challenge" Seminar on Saturday from 12-2pm!
We will be going over the differences between both diets, offering bodyfat measurements and taking "before" pics (for those who want them). The challenge will be to follow one of the two diets for one month, keep a food/training log and do a benchmark WOD (monday), then do it again one month later. More of an experiment than a contest, we will be marking bodyfat loss, increased strength and endurance, etc. Please bring a pen and Workout Journal (a cheap 5x7 notebook will do).
"Two-Person Tag Team Relay"
Run 400M
KB Swings (55/35)
Pushups
Box Jumps (20"/16")
Knees to Elbows
Thrusters (45/33)
21-15-9 for time.
Two people (preferably male/female) will pair up to complete this WOD. Only one person (A) may exercise at a time. After completion, the partner (B) will complete it before they move on to the next station. 21 reps at all stations need to be completed as a team before moving on to the sets of 15, etc.
Compare to Friday, July 18th, 2008
December 30, 2009
Thursday, December 31st, 2009
Last WOD of 2009!!!
NGCF Holiday Hours:
Thurs, Dec 31st - (New Years Eve) 6, 7, 8, 9 AM classes only.
Friday, Jan 1st - (New Years Day) "Group WOD" at 12PM only.
Strength/Skill: Spend 15 minutes practicing muscle up transitions
WOD: Tabata You Gotta be Kidding Me!"
Four consecutive Tabatas. That's eight sets of 20sec work/10sec rest, for each of the following:
Wallball (20/16)
Pullups
Squats
Sumo Deadlift High Pulls (75/45)
Score by total number of reps. 16 minute WOD.
Wallball (20/16)
Pullups
Squats
Sumo Deadlift High Pulls (75/45)
Score by total number of reps. 16 minute WOD.
One of the things I respect about Chad is his ability to set goals and achieve them. Every day he comes in focused with a mental gameplan for each workout and spends two or three minutes afterwards writing down his time and notes to himself. He's been keeping training/nutrition logs since high school and, I've noticed that he transfers the same discipline of goal setting to other areas of his life.
I encourage you to take some time today and really think about and write down some important, achievable goals for this next year. Ask yourself where you want to be, what you want to be doing, and how you want to look and feel this time next year? Experts say that you have up to an 80% chance of achieving your goals, even if you only write them down one time and never look at them again.
December 29, 2009
Wednesday, December 30th, 2009
NGCF Holiday Hours:
Thurs, Dec 31st - (New Years Eve) 6, 7, 8, 9 AM classes only.
Friday, Jan 1st - (New Years Day) "Group WOD" at 12PM only.
Thurs, Dec 31st - (New Years Eve) 6, 7, 8, 9 AM classes only.
Friday, Jan 1st - (New Years Day) "Group WOD" at 12PM only.
Strength/Skill: Back Squat 90% 1-1-1
WOD:
Complete as many rounds as possible in 20 minutes of:
20 Double Unders
20 Bicycles
December 28, 2009
Tuesday, December 29th, 2009
NGCF Holiday Hours:
Thurs, Dec 31st - (New Years Eve) 6, 7, 8, 9 AM classes only.
Friday, Jan 1st - (New Years Day) "Group WOD" at 12PM only.
Strength/Skill: L-sits
Five sets of 20 seconds. Rest 40 seconds between rounds.
WOD: "Jonesworthy"
Squat 80-64-50-32-16-8
KB Swing (55/35) 40-32-25-16-8-4
Pullups 20-16-12-8-4-2
Squat 80-64-50-32-16-8
KB Swing (55/35) 40-32-25-16-8-4
Pullups 20-16-12-8-4-2
December 27, 2009
Monday, December 28th, 2009
Strength/Skill: Deadlift 85% 3-3-3
WOD: "Madi" (courtesy of OPT)
100 Single-Unders
90 Back Extensions
80 Squats
70 Situps
60 Lunges
50 Pushups
40 Box Jumps
30 Wallballs (20/14)
20 Burpees
10 Pullups
For time.
December 26, 2009
Sunday, December 27th, 2009
December 25, 2009
Saturday, December 26th, 2009
Due to unsafe road conditions, we will not be having any classes today.
Feel free to do one of the "Travel WOD's" on the right side of this website. We apologise for any inconvienience.
December 23, 2009
Thursday, December 24th, 2009
***The gym will be open from 6am to 10am only today!***
You can all thank Nicole for this one:
"The Twelve Days of Christmas"
1 HSPU
2 Push Ups
3 Burpees
4 KTE's
5 Box Jumps (16/20)
6 Air Squats
7 Situps
8 WB's (14/20)
9 Doubleunders
10 KB Swings (35/55)
11 Pull Ups
12 Thrusters (65/95)
This WOD should be performed like the song is sung..."On the 1st of of Christmas my true love gave to me...1 HSPU...on the 2nd day 2 Push Ups, 1 HSPU...on the 3rd day 3 burpees, 2 push ups, 1 HSPU...etc...
Time to register for our South Central Sectionals! HQ says the slots are filling up like crazy worldwide and they haven't even had the registration site up for 24 hrs yet. Currently, for our Sectionals there is a cap at 200 athletes and and a cap for 500 spectators. Click HERE now and reserve your spot!
December 22, 2009
Wednesday, December 23rd, 2009
Attention: We will have "open gym" hours on Christmas Eve day from 6am to 10 am. You may come in any time to do the WOD, you do not have to show up on the hour. On that note, we would not recommend showing up after 9:30 as we will be closing directly at 10am.
We will be closed Christmas Day.
We will be closed Christmas Day.
Strength/Skill: Shoulder Press 75% 5-5-5
WOD:
Row 1000m
then,
21-15-9 reps for time of:
Handstand Pushups
Ring Dips
Dr Todd.
December 21, 2009
Tuesday, December 22nd, 2009
Strength/Skill: Double-Unders
1:00, 1:00, 1:00 for max reps.
Rest three minutes between rounds.
WOD: 7 of Hearts (Hopper Deck)
10 Cleans (115/75), Run 200m
9 Cleans, Run 200m
8 Cleans, Run 200m
etc... until you get to
1 Clean, Run 200m
So proud of Laura K., our first official preggo crossfitter pictured here at 4 months along! (with me of course, on the left shooting for cheesiest dork pose of 2009.)
Attention: We will have "open gym" hours on Christmas Eve day from 6am to 10 am. You may come in any time to do the WOD, you do not have to show up on the hour. On that note, we would not recommend showing up after 9:30 as we will be closing directly at 10am.
We will be closed Christmas Day.
We will be closed Christmas Day.
December 20, 2009
Monday, December 21st, 2009
Attention: We will have "open gym" hours on Christmas Eve day from 6am to 10 am. You may come in any time to do the WOD, you do not have to show up on the hour. On that note, we would not recommend showing up after 9:30 as we will be closing directly at 10am.
We will be closed Christmas Day.
Strength/Skill: Front Squat 90% 1-1-1
WOD: Upside-down "Angie"
100 Squats
100 Situps
100 Pushups
100 Pullups
For time.
New gal Michelle shows us the proper form for wearing earmuffs while doing box jumps.
December 19, 2009
Sunday, December 20th, 2009
December 18, 2009
Saturday, December 19th, 2009
Strength/Skill: Bar Dips 10-10-10
WOD:
Ooooooo!!!! Come to the gym at 10am, pull out a WOD from the Hopper Deck and attack it!
December 17, 2009
Friday, December 18th, 2009
Strength/Skill: Snatch 85% 3-3-3
WOD:
Run 500m
20 Wallballs (20/14)
20 Box Jumps (24/20)
Three rounds for time.
December 16, 2009
Thursday, December 17th, 2009
Strength/Skill: none
You have three attempts to find your 1RM on each of the following:
Back Squat
Press
Deadlift
Your CFT will be the sum of your best lifts of each exercise. For best success, show up to the gym ON TIME for a short warmup. When done correctly, this WOD will take up the whole hour.
The CrossFit Hierarchy of Needs Pyramid.
December 15, 2009
Wednesday, December 16th, 2009
Strength/Skill: L-sits - Ten sets of :10 seconds.
Focus on pushing hips forwards, legs straight and parallel with floor. L-tucks are acceptable for those who cannot hold an L-sit. Approximately 30 seconds rest between sets.
Focus on pushing hips forwards, legs straight and parallel with floor. L-tucks are acceptable for those who cannot hold an L-sit. Approximately 30 seconds rest between sets.
WOD:
30 Burpees
30 Kettlebell Swings (55/35)
30 Situps
Three rounds for time.
Adam warming up an evening class.
December 14, 2009
Tuesday, December 15th, 2009
Strength/Skill: Back Squat 80% 4-4-4
WOD: Partner workout
Partner up with someone and complete the following for time:
7 Hang Power Snatches (75/45)
7 Overhead Squats (75/45)
Complete as many rounds as possible in 15 minutes. One partner must complete the round first before the other may go.
165lb, 24 year old Lidia Valentin (technique, focus and load worth watching):
Snatch attempts: 231lbs, 242lbs, 253lbs (failed)
Clean and Jerk attempts: 275lbs, 286lbs and 297lbs (failed)
December 13, 2009
Monday, December 14th, 2009
Strength/Skill: Deadlift 75% 5-5-5
WOD:
Complete as many rounds as possible in 15 minutes of the following:
Row 250m (if all the rowers are being used, 25 double-unders)
25 Single-arm Russian Kettlebell Swings (35/25, competitors and Kettlebell Instructors use 55/35)
25 Single-arm Russian Kettlebell Swings (35/25, competitors and Kettlebell Instructors use 55/35)
K2E's (Knees to Elbows)
December 12, 2009
Sunday, December 13th, 2009
December 11, 2009
Saturday, December 12th, 2009
One of the things that we are going to need for Sectionals are people who are willing to judge. Pam and Matt Munson of CrossFit Champions in Houston, TX volunteered to judge at last year's Qualifiers. Pam was my judge for two of the three events and pushed me hard, both on form standards and intensity. You can read about Pam's experience here.
If this sounds of interest to you shoot me an email.
WOD: "Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time.
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time.
Happy 11th to my baby, "Sunny D. Lite"
Love, yo' man,
Iron Sugar
December 10, 2009
Friday, December 11th, 2009
The 2010 Games website is launched!
We are very honored and excited to announce that Next Generation CrossFit has been officially chosen to host the US "South Central Sectionals" on March 13th and 14th, 2010.
Athletes from the following three states will be competing against one another:
Oklahoma, North Texas (everyone north of El Paso across) and Arkansas. The event will be open to anyone wishing to compete and, in the end, 30 male and 30 females will advance to the South Central Regionals, in Ft Worth, TX on May 29th and 30th, 2010. From there, only 4 men and 4 women will advance to the 2010 CrossFit Games.
A special Registration Website with detailed information should hopefully be launched by Monday, December 21st. Until then you can read more here.
Train hard! - Eric
Strength/Skill: Clean & Jerk - 85% 3-3-3
WOD: "Lola"
30 Double Unders
20 Knees to Elbows
10 Handstand Pushups
Five rounds for time.
New guy Alfredo workin' hard.
December 09, 2009
Thursday, December 10th, 2009
Strength/Skill: Shoulder Press - 80% 4-4-4
WOD:
Complete as many rounds as possible in 20 minutes of the following:
10 DB Thrusters (40's/25's)
10 Ring Rows (feet on box)
10 DB Thrusters (40's/25's)
10 Ring Rows (feet on box)
Nicole gets the swing of things.
December 08, 2009
Wednesday, December 9th, 2009
Strength/Skill: Take your time and really work the movement, don't rush through it.
Beg. - 30 Ring Pullups
Int. - 20 Ring Dips
Adv. - 10 Muscle-ups
Five rounds of:
Row 500m
Time each sprint separately with five minutes rest in-between.
Post fastest row time to comments.
Post fastest row time to comments.
Potter working on his muscle-up.
December 07, 2009
Tuesday, December 8th, 2009
Understanding the Real Battle By Dave Castro
Strength/Skill: Front Squat - 75% 5-5-5
WOD:
15 Kettlebell Swings (55/35)
15 Pushups
Ten rounds for time.
Justin messing around with 185lbs.
December 06, 2009
Monday, December 7th, 2009
Strength/Skill: Snatch 1-1-1
WOD:
Wallballs (20/14)
Situps
50-40-30-20-10 rep rounds for time.
Wallballs (20/14)
Situps
50-40-30-20-10 rep rounds for time.
Brad snatching 75lbs for 75 reps.
December 04, 2009
Saturday, December 5th, 2009
"Lumberjack 20"
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/55)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24"/20")
Run 400m
20 DB Squat Cleans (45's/30's)
Run 400m
December 03, 2009
Friday, December 4th, 2009
Strength: GHD Back extensions 15-15-15
WOD:
Row 500m
Run 400m
50 Double-unders
Three separately timed rounds. Rest exactly three minutes between round.
December 02, 2009
Thursday, December 3rd, 2009
Strength: "Bottom-to-bottom" Tabata squats (4 minutes)
WOD:
Bicycles
Mountain Climbers
100-80-60-40-20 rep rounds for time.
Mountain Climbers
100-80-60-40-20 rep rounds for time.
(count both legs as one rep, not two)
Compare to Friday, May 9th, 2008.
Jenny and Johnny - Gettin' some!
