 |
|
 |
|
 |
|
February 28, 2010
Monday, March 1st, 2010
Skill/Strength: 50 GHD Back Extensions
WOD:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets. Post loads to comments.
Compare to Friday, Feb 26th, comments section on the crossfit.com website.
Sarah and Beth working the dreaded L-Sit.
February 25, 2010
Friday, February 26th, 2010
Strength/Skill: Shoulder Press 90% 2-2-2
Kettlebell Snatch - right arm (55/35)
Kettlebell Snatch - left arm
Pullups
21-15-9 reps for time.
My first thoughts:
Family emergency? Friend going into labor? House on fire?
No, just Melissa checking her messages.
February 24, 2010
Thursday, February 25th, 2010
Strength/Skill: L-sit - 3 sets of :30
WOD:
Ten rounds for time:
10 Jumping Back Squats - 1" off ground (45/33)
10 (Stationary) Lunges (45/33)
February 23, 2010
Wednesday, February 24th, 2010
Strength/Skill: Three one-minute rounds of max double-unders.
WOD: Another charmer from CrossFit Football
As many rounds as possible in 20 minutes:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Post total rounds to comments.
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Post total rounds to comments.
February 22, 2010
Tuesday, February 23rd, 2010
Strength/Skill: Snatch 80% 4-4-4
WOD: "D.T."
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For time.
February 21, 2010
Monday, February 22nd, 2010
Skill/Strength: None today
WOD: "Fight Gone Bad Championship" (Five rounds)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
Wall-ball: (20/14) (Reps)
Sumo deadlift high-pull (75/45) (Reps)
Box Jump (20"/16") (Reps)
Push-press: (75/45) (Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Newbies may do the normal three round version.
Our first inaugural "On Ramp" (January) class graduates; Reid, Brittain, Kasey, Danny, Todd, Zack and Jack (not pictured; Brian and David). Great job to you guys AND to the On Ramp trainers! These guys have really been merging well into the classes!
February 19, 2010
Saturday, February 20th, 2010
Skill/Strength: Learn and practice until proficient, the odd lifts of the following workout.
WOD:
50 Overhead Walking Lunges (45/25 - trailing knee must "kiss" the ground)
40 Sumo Deadlift High Pulls (75/45)
30 Two-arm Kettlebell Cleans (55's/35's)
20 Dumbbell Renegades with pushup (40's/25's - left side, right side, pushup, repeat)
10 Pistols
For time.
I think we should put together a team of NextGen crossfitters to tackle this worthy cause:
On Saturday, April 17, 2010, hundreds of people will huff and puff their way to the top of the BOK Tower (One Williams Center) to raise money for the American Lung Association! This is more than your same-old 5K. This event is a vertical race to climb 50 floors! Whether climbing for a winning time or simply to cross the finish line, in honor or in memory of someone with lung disease, this event is a great way to challenge yourself physically. We guarantee that all finishers will have a newfound respect for healthy lungs!
February 18, 2010
Friday, February 19th, 2010
***Again, is there anyone who can help build some plyo boxes on Saturday afternoon at 3pm? I have access to a band saw(?), wood, some minor tools - no garage. I'd be happy to provide beer, food, etc. So far, I have only one person to help.***
Strength/Skill: Deadlift 90% 2-2-2
WOD:
For Time:
50 Wall Balls (20/14)
50 Pull-ups
35 Wall Balls
35 Pull-ups
20 Wall Balls
20 Pull-ups
Post total time.
GSX Athletics owner and host of this year's Qualifiers in Ft Worth, TX, Jeff "Tucker", swung by for a visit on the way to a Gymnastics Certification last week. Ever the gentleman and always a ladies man, he couldn't resist helping some of the NextGen "ladies" work on their back walkovers.
(Thanks Tuck, that was cool of you)
February 17, 2010
Thursday, February 18th, 2010
Strength/Skill: Clean & Jerk 85% 3-3-3
WOD:
Pushups
Situps
50-40-30-20-10 rep rounds for time.
Pushups
Situps
50-40-30-20-10 rep rounds for time.
February 16, 2010
Wednesday, February 17th, 2010
***I need some help building plyo boxes on Saturday at 3pm. If you have any woodworking skills and would like to help out, please post to comments or give me a call. Thanks, Eric***
Skill/Strength: 3 Rope ascents (20ft)
*scale is 15 ground-plank to stand up and back down in plank
WOD: "Haulin' Ass"
Three separately timed rounds of:
150m Sled Drags (90lbs/60lbs)
Rest as needed in-between rounds. Post times to comments.
February 15, 2010
Tuesday, February 16th, 2010
Strength/Skill: Shoulder Press 80% 4-4-4
WOD: "Quarter Gone Bad"
Five rounds for total reps of:
Thrusters (135/95) 15 seconds
Rest 45 Seconds
Weighted pull-up (50/25) 15 seconds
Rest 45 Seconds
Burpees 15 seconds
Rest 45 seconds
Post total reps for all five rounds.
Max, dippin' deep
February 14, 2010
Monday, February 15th, 2010
Strength/Skill: Front Squat 75% 5-5-5
WOD:
Complete as many rounds as possible in 20 minutes of:
3 Snatches (95/63)
9 Overhead Squats (95/63)
15 Jump rope criss-crosses
To perform a criss-cross, you will cross the arms at the elbows on the downward swing of the rope. Jump through the loop of the rope that is formed in front of your body. Uncross the arms on the next downward swing. Continue to criss-cross the rope in this alternating fashion.
February 12, 2010
Saturday, February 13th, 2010
"Kelly"
Run 400m
30 Box jumps (24/20")
30 Wall ball shots (20/14)
Five rounds for time.
February 11, 2010
Friday, February 12th, 2010
"Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
South Central Sectionals countdown: 29 days
February 10, 2010
Thursday, February 11th, 2010
Foam roll those sore muscles - 15 minutes
Row 2k
Post time and damper setting to comments.
Shannon's back and survived the Super Bowl!
February 09, 2010
Wednesday, February 10th, 2010
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
Compare to Tuesday, January 26th, 2010 on the crossfit.com website.
One of the cool things about being a gym owner is the "uniform" you get to wear to work. Where else can one wear fingered shoes, stretchy pants and t-shirts, without anyone looking at you funny.
Heck, if you time it just right by wearing all black, there's virtually nothing stopping you from slipping on a ninja mask and occasionally choking out unsuspecting passer-bys.
February 08, 2010
Tuesday, February 9th, 2010
Five rounds for time of:
5 Thrusters (155/115)
5 Muscle-ups
Run 400m
Post time to comments.
Compare to comments from Monday, February 1st, 2010 on the crossfit.com website.
Oooooo!!!!! "52" Box Jump Gone Bad!"
February 07, 2010
Monday, February 8th, 2010
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
GHD Back extension
Knees to elbows
Stiff-legged deadlift (95/63)
Post time to comments.
(Since we only have one GHD, substitute abmat situps and "supermans" instead.)
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
February 05, 2010
Saturday, February 6th, 2010
Strength/Skill: Rip out as many pullups as possible without peeling off the bar. Then perform as many pushups as possible without stopping. Post scores of both pullups and pushups to comments.
WOD:
Turkish Get-up
50 reps, alternating arms, for form.
Post weight to comments.
Another dang good reason to CrossFit.
February 04, 2010
Friday, February 5th, 2010
Strength/Skill: Spend this time warming up for the heavy weights of this WOD.
WOD: "The 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
February 03, 2010
Thursday, February 4th, 2010
Strength/Skill:
Bench Press
5-5-5-5-5
WOD:
Row 500m
50 Double-Unders
Five rounds for time.
February 02, 2010
Wednesday, February 3rd, 2010
Strength/Skill: None
WOD:
"Olympic Total"
Snatch 1-1-1
Clean & Jerk 1-1-1
Warm up to an opening weight that you're comfortable with (80%+), then let'r rip!
Total your best lift of each exercise for your "Olympic Total" score.
I believe this is a Next Generation CrossFit first:
This mystery lady secretly snuck out in the middle of a WOD (without telling the trainer), to pick up her car (a block away) from being detailed ("but... I jogged there!!!"). Then she drove back and snuck in to finish her WOD. Luckily for us, her best pal called her out.
Absolutely speechless, I didn't know whether to laugh or cry!
Name that crossfitter!
February 01, 2010
Tuesday, February 2nd, 2010
Strength/Skill:
Sumo Deadlift (no high pull)
Work up to 5-5-5 (heavy as possible, while concentrating on form)
WOD:
50 foot Overhead Lunge walk (45/25 - plate)
21 Burpees
Five rounds for time.
Let trailing knee gently kiss the ground on each lunge.
Our neighbors in Moore, OK make the best of last weeks blizzard!
