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January 31, 2010
Monday, February 1st, 2010
Skill/Strength: Foam Roll all major muscle groups (15 minutes)
WOD: "Fran"
Thrusters (95/65)
Pullups
21-15-9 reps for time.
Thrusters (95/65)
Pullups
21-15-9 reps for time.
***Anyone who got their bodyfat measured and did the "Fran" WOD at the beginning of January for our "Zone/Paleo Challenge" will need to re-test today. Also, a quick email or post to comments on the experience would really help to gather and measure results.***
***We still have room in our February "On Ramp" class starting at 7pm tonight, if anyone is interested. Our next round of 12 sessions will start at 7am on Mon, Feb 15th.***
January 29, 2010
Saturday, January 30th, 2010
Strength/Skill: "Top-to-top" Tabata pushups ("rest" is in plank position)
WOD:
500m Walking lunge.
Post time and # of steps to comments.
500m Walking lunge.
Post time and # of steps to comments.
Hey everyone, check this out:
Laura (five months pregnant) pulled husband Brian all the way to our house ¼ mile away IN THE SNOW tonight just so she could get her CrossFit workout in for the day - Michelle
Laura (five months pregnant) pulled husband Brian all the way to our house ¼ mile away IN THE SNOW tonight just so she could get her CrossFit workout in for the day - Michelle
January 28, 2010
Friday, January 29th, 2010
12pm Update:
I will be teaching the 4, 5 and 6pm classes today for anyone who wants to come. - Eric
I will be teaching the 4, 5 and 6pm classes today for anyone who wants to come. - Eric
Weather Update: Due to unsafe road forcast, we will not be having the 6, 7 and 11am classes this morning. Hopefully the roads will be safe enough to have the 4, 5, and 6pm Friday afternoon classes. Stay tuned to this website for updates.
Strength/Skill: None
WOD:
Five rounds for time of:
15 Deadlifts (135/95)
12 Hang Power Cleans
9 Front Squats
Five rounds for time of:
15 Deadlifts (135/95)
12 Hang Power Cleans
9 Front Squats
Check out our new South Central Sectionals blog on the right!
January 27, 2010
Thursday, January 28th, 2010
Weather Update: Due to unsafe road forcast, we will not be having the 4, 5, and 6pm classes this afternoon. The 6, 7 and 11am classes on Friday morning are also cancelled. Hopefully the roads will be safe enough to have the Friday afternoon classes. Stay tuned to this website for updates.
***Zone/Paleo website has moved to "Favorite Links" on right to make room for Sectionals widget. A huge "THANK YOU!" to Nicole for taking that on that task this month. Great blog!***
Strength/Skill: Snatch 90% 1-1-1
WOD:
30 Handstand Pushups
40 Pullups
50 Kettlebell Swings (55/35)
60 Situps
70 Burpees
For time.
30 Handstand Pushups
40 Pullups
50 Kettlebell Swings (55/35)
60 Situps
70 Burpees
For time.
Affiliate owner Matt Dyson of MaDCrossFit, New Zealand stopped by for a workout this week. Great to meet you man, you're welcome here anytime!
January 26, 2010
Wednesday, January 27th, 2010
Weather Update for next two days: Looks like we will need to cancel the 4, 5, and 6pm classes Thursday afternoon and the 6, 7 and 11am classes on Friday morning. Hopefully the roads will be safe enough to have the Friday afternoon classes. Stay tuned to this website for updates.
Reminder: If you are going to compete, volunteer or spectate at this years first annual South Central Sectionals, you need to go to the 2010 Games site and register (click on widget to the right).
We are working very hard behind the scenes to figure out orders for equipment, t-shirts, vendors, sponsors, etc, so we need you to commit. Currently registered, we have 75 male athletes, only 23 women (what?), 37 volunteers, and only 15 (seriously?) spectators. Our max cap on athletes is 200, spectators 500. This week, I will be sending forth an email to every single CF gym in our four state area to remind them to register all of their athletes and attendees. So reserve your spot right away, March 13th and 14th are only 45 days away!
We are working very hard behind the scenes to figure out orders for equipment, t-shirts, vendors, sponsors, etc, so we need you to commit. Currently registered, we have 75 male athletes, only 23 women (what?), 37 volunteers, and only 15 (seriously?) spectators. Our max cap on athletes is 200, spectators 500. This week, I will be sending forth an email to every single CF gym in our four state area to remind them to register all of their athletes and attendees. So reserve your spot right away, March 13th and 14th are only 45 days away!
I found this video of a recent competition that will have a similar feel to our event. Ours, of course, will be much cooler.
Strength/Skill: 20 Back Squats (225/135), one set.
WOD:
Three rounds, each timed, of:
500m Run
Rest approx. 5 minutes between rounds.
fatigue |fəˈtēg|
noun
1. extreme tiredness, typically resulting from mental or physical exertion or illness : he was nearly dead with fatigue.
2. a reduction in the efficiency of a muscle or organ after prolonged physical activity.
Stephania fighting through the fatique of Monday's heavy clean & jerk WOD.
January 25, 2010
Tuesday, January 26th, 2010
Strength/Skill: Deadlift 80% 3-3-3
WOD: "Cindy on Steroids"
Complete as many rounds as possible in 20 minutes of:
15 Pullups
30 Pushups
45 Squats
January 24, 2010
Monday, January 25th, 2010
Strength/Skill: 25 Muscle-up transitions. Take your time, concentrate on form.
WOD:
For time:
30 Squat Clean and Jerks (155/105)
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Tite-Grip hand antiperspirant is used by many gymnasts, climbers, weight-lifters, etc. It's also great for long pullup WOD's like "Angie", etc.
January 22, 2010
Saturday, January 23rd, 2010
Strength/Skill:
Shoulder Press 75% 4-4-4
Shoulder Press 75% 4-4-4
WOD:
Five rounds for time of:
10 Walking lunges (40's/25's)
15 Dumbbell swings (40/25) - perform same as a KB swing
Post time to comments.
January 21, 2010
Friday, January 22nd, 2010
Strength/Skill: Front Squat 90% 1-1-1
WOD:
100 Burpee Bag Hop-overs.
Post time to comments.
Pictures of the South Central Sectionals location! (61st and Garnett)
January 20, 2010
Thursday, January 21st, 2010
Strength/Skill: Snatch 85% 2-2-2
WOD:
Three Rounds for time of:
10 Clean & Jerk (135/95)
15 Ring Dips
20 KB Swing (55/35)
January 19, 2010
Wednesday, January 20th, 2010
January 18, 2010
Tuesday, January 19th, 2010
Strength/Skill: Overhead Squat (75/45) 15-15-15 working on form.
WOD:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
WOD:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Weight vests made yesterday's "Heavy Fran" the only way to go. Pictured are three different options; Potter wearing a 20lb Gold's Gym vest, Chad in the middle wearing a 40lb long "X-vest" and Andy wearing a 50lb short "V-vest".
Not pictured was Bob's very comfortable 50lb short vest made by "Mir".
Not pictured was Bob's very comfortable 50lb short vest made by "Mir".
January 17, 2010
Monday, January 18th, 2010
Strength/Skill: Deadlift 80% 3-3-3
WOD: "Heavy Fran"
Thrusters (135/95)
Weighted Pullups (45/30)
15-12-9 reps for time.
WOD: "Heavy Fran"
Thrusters (135/95)
Weighted Pullups (45/30)
15-12-9 reps for time.
18 days into the Paleo/Zone challenge! How's everyone doing?
January 15, 2010
Saturday, January 16th, 2010
Strength/Skill: Clean & Jerk 75% 4-4-4-4
WOD: "Nicole"
Complete as many rounds as possible in 20 minutes of:
Run 400m
Max rep pullups (once you peel from the bar, move to the next 400m run)
Note number of pull-ups completed for each round, then post rounds and reps to comments.
WOD: "Nicole"
Complete as many rounds as possible in 20 minutes of:
Run 400m
Max rep pullups (once you peel from the bar, move to the next 400m run)
Note number of pull-ups completed for each round, then post rounds and reps to comments.
January 14, 2010
Friday, January 15th, 2010
Strength/Skill: Five rounds of :30 L-sits
WOD: "Karen"
150 Wallballs (20/14)
For time.
WOD: "Karen"
150 Wallballs (20/14)
For time.
"I shoulda pointed my toes" - Taras
January 13, 2010
Thursday, January 14th, 2010
Traditionally we've made all new members go through private one-on-one sessions with a trainer before entering into the membership classes.
However, as we've grown in membership size and because of our communities' ever increasing base level of fitness, some beginners have felt overwhelmed, even intimidated, and sadly give up before hitting their stride.
However, as we've grown in membership size and because of our communities' ever increasing base level of fitness, some beginners have felt overwhelmed, even intimidated, and sadly give up before hitting their stride.
Enter Next Generation CrossFit's new "On Ramp" program! On Ramp is designed for beginners to ease their way into the CrossFit experience teaching proper techniques, skill development and exposure to our basic movements. Over twelve sessions, we slowly ramp up the intensity allowing for smoother transition into the regularly scheduled classes. The cost is $150 for 12 sessions instead of the normal $50 per session for private training.
We started the program this month with a 7pm class that runs from Monday, Jan 4th to Thursday, Jan 28th. The next 7pm class will start up on Monday, Feb. 1st, and will run through Thursday, Feb 25th. The class will meet every Monday, Wednesday and Thursday and is limited to 10 people.
To help those who cannot do evening classes, we are offering a second option that starts at 7AM beginning in the middle of each month. This month’s 7am class will start on Monday, Jan 18th, and will run every Monday, Wednesday and Friday. Class size is limited to 5 people.
These classes fill up fast, so reserve a spot right away if you would like to join in with the next group!.
Strength/Skill: Shoulder Press 90% 1-1-1-1-1
WOD:
5 Deadlifts (95/65)
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Complete as many rounds as possible in 20 minutes. Post rounds to comments.
"Nate A."
Iraq, 208lbs
Two hot meals a day.
600 square foot outdoor gym
130 degrees during the day and 100ish at night.
January 12, 2010
Wednesday, January 13th, 2010
Strength/Skill: Lay a 25, 35 or 45lb bumper plate under each hand and perform 50 deep pushups.
Take your time concentrating on going deep and working on form.
WOD: “Rowing Annie” (from CF Jenks)
Complete the following for time:
500 Meter row
Then 50-40-30-20 & 10 rep rounds of:
Double unders
Sit-ups (Military style, feet anchored with dumbbells, hands interlaced behind the head)
Finish with a 500 Meter row
Post time to responses.
Complete the following for time:
500 Meter row
Then 50-40-30-20 & 10 rep rounds of:
Double unders
Sit-ups (Military style, feet anchored with dumbbells, hands interlaced behind the head)
Finish with a 500 Meter row
Post time to responses.
January 11, 2010
Tuesday, January 12th, 2010
Strength/Skill: Front Squat 80% 3-3-3
WOD:
10 med ball slams (20/14)
10 burpees
Five rounds for time.
"Food Inc." - Seen this movie? Post your thoughts on it to comments...
January 10, 2010
Monday, January 11th, 2010
Strength/Skill: Snatch 75% 4-4-4
WOD:
Kettlebell Thrusters (55's/35's)
Muscle-ups
15-11-7 reps for time.
"Catfish" learning that ring dips are just a little bit different than bar dips.
NextGen's "Zone/Paleo Challenge" blog
January 09, 2010
Sunday, January 10th, 2010
Rest Day
Now, this is the kind of intensity I want to see around here!
Weightlifting Fail - watch more funny videos
January 08, 2010
Saturday, January 9th, 2010
NextGen's "Zone/Paleo Challenge" blog
Skill/Strength: Butterfly Pullup practice (30 reps)
WOD:
Row 500m
21 Deadlifts (bodyweight)
12 Handstand pushups
Three rounds for time.
Ashley!
January 07, 2010
Friday, January 8th, 2010
01/08/10 current update on South Central Sectionals on March 13th & 14th:
We are exactly 9 weeks, one day away from this exciting weekend.
Current registration numbers show:
-64 male competitors
-19 female competitors
-11 volunteers. In addition, we've had numerous emails from folks offering to volunteer. All volunteers need to register online at this point.
If you are planning to attend this two-day event, you will need to register online soon as either a competitor, volunteer or spectator. Spectator registration is required for everyone 12 years old and up (as of the day of the event). Kids under 12 can attend without registering. To keep attendance expectations reasonable, you can bring up to two kids per responsible adult. If you need to bring more than two, please contact Eric Barber directly to make arrangements. More detailed information can be found on the 2010 CrossFit Games website.
The cap is at 200 athletes total. 30 males and 30 females will advance to the Southwest Qualifiers on May 29th and 30th in Ft Worth, TX at GSX Athletics.
Athletes need to count on 2-3 workouts on Saturday, 1 workout on Sunday. When selected, these events will be reviewed by James "OPT" Fitzgerald (2007 CF Games winner), Dave Castro (CF Games Director) and Jeff Tucker (SW Qualifiers Host).
We are still working hard to secure an indoor space roughly 7,500 to 12,000 sq ft. with outside access and room for parking. Once official, we will be able to recommend and hopefully have discounts for nearby hotels.
Thanks, look forward to seeing you soon.
Eric
NextGen's "Zone/Paleo Challenge" blog
Strength/Skill: Back Squat 5x5
WOD:
25 Snatches (95/65)
25 Thrusters (95/65)
25 Cleans (95/65)
25 Jerks (95/65)
Rip through for time and post to comments.
Nelson - great attitude, hard worker and a pleasure to train!
January 06, 2010
Thursday, January 7th, 2010
Strength/Skill: Deadlift 80% 3-3-3WOD:Pullup - Pushup - Situp - Squat1 rep - 2 reps - 3 reps - 4 reps2 reps - 4 reps - 6 reps - 8 reps3 reps - 6 reps - 9 reps - 12 repsContinuing on until final round of,11 reps - 22 reps - 33 reps - 44repsFor time.
NextGen's "Zone/Paleo Challenge" blog
January 05, 2010
Wednesday, January 6th, 2010
Skill/Strength: Clean & Jerks - 75% 4-4-4
WOD:
15 Double Unders
15 Burpees
15 Box Jumps (20"/16")
15 Wallballs (20/14)
Four rounds for time. Post time to comments.
Case of eggs from Sams... Dylan is a smart man.
January 04, 2010
Tuesday, January 5th, 2010
Strength/Skill: Ring Dips 10-10-10
WOD: "10-minute Kettlebell Snatch Test" (55/35)
January 03, 2010
Monday, January 4th, 2010
WOD: "Fran"Thrusters (95/65)
Pullups
21-15-9 reps for time.
For those who missed our "Zone/Paleo" meeting on Saturday, we are challenging anyone interested to go STRICT Zone or Paleo for one month. The goal is to have everyone start with bodyfat measured, "before" pictures (can be taken by us at the gym, or yourself at home) and a measurable workout. Also, a personal food/exercise log needs to be recorded daily to mark progress. One month later, we will compare everyones results to see which of the two diets had the most significant effect on health, fitness and bodyfat levels. More of a science experiment, than a "contest".
Again, if you missed the meeting and would like your bodyfat measured, pics taken, etc., show up a few minutes early before class starts to get you started.
Zone Diet starting point - CrossFit Journal #21
Paleo Diet starting point - Robb Wolf's Paleo Summary
January 03, 2010
Sunday, January 3rd, 2010
Rest Day!
Don't forget!!! Stock up on healthy food, pre-grill your meats, chop up your veggies and bag your nuts for the oncoming week!
January 01, 2010
Saturday, January 2nd, 2010
Regular scheduling resumes with our 10am class and 11am "Intro Class" today.
Free "Zone/Paleo Challenge" Seminar today 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).
Strength/Skill: Push Jerk 10-10-10
WOD:
Power Snatch (95/55)
Ring Dips
21-15-9 reps for time.
Luila chillin' with Robb Wolf
- CrossFit Bixby
- CrossFit Jenks
- CrossFit Journal
- CrossFit Oklahoma City
- CrossFit Owasso
- CrossFit Radio
- CrossFit Sky
- CrossFit Tulsa
- Eat Wild
- How to read your blood test results
- Power Output Calculator
- Robb Wolf.com
- Running Calculator
- The Paleo Diet
- The Performance Menu
- The Zone Diet
- The Zone-CF Journal #21
- US Olympic Committee
- Zone vs. Paleo
