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March 31, 2010
Thursday, April 1st, 2010
March 30, 2010
Wednesday, March 31st, 2010
Oregon/Idaho Sectionals WOD 3
For time (25 min cap):
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
For results, click HERE.
Nothing sweeter that a couple who match their workout outfits (now if only we can get them to match intensity...)
March 29, 2010
Tuesday, March 30th, 2010
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
March 28, 2010
Monday, March 29th, 2010
WOD: (from crossfit.com)
Five rounds for time of:
40 Double-unders
30 Box jumps (24"/20")
20 Kettlebell swings (55/35)
Post time to comments.
for making the following video that just went worldwide on crossfit.com today:
Also, another HUGE congrats! to Mark, Luke, Mr Dubbs, Tyler, Bob and Connor for getting their Level One Certification this weekend in OKC! Way to go guys!
March 28, 2010
Sunday, March 28th, 2010
3pm class today!WOD:50-40-30-20-10 repsPushupsSitupsRow 500m
March 26, 2010
Saturday, March 27th, 2010
From Chad:
"Griff"
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For time.
From Eric:
This WOD should be done with a 20lb weight vest.
March 25, 2010
Friday, March 26th, 2010
Skill/Strength:
Today's WOD is from CF Springfield!
21-15-9 Rounds for time of:
Rolling Burpees (aka “Man on fire” Burpees)
Squat Box Jumps (24/20″)
March 24, 2010
Thursday, March 25th, 2010
Skill/Strength: Shoulder Press 5 sets of 5 reps
WOD: Mountain Sectional Final WOD
As many rounds as possible in 10 minutes of:
6 Squat cleans (135/95)
9 Chest to bar pull-ups
12 Box jumps (24"/20")
As many rounds as possible in 10 minutes of:
6 Squat cleans (135/95)
9 Chest to bar pull-ups
12 Box jumps (24"/20")
Mountain Sectionals scoring results here.
March 23, 2010
Wednesday, March 24th, 2010
Skill/Strength: Use this time to thoroughly warmup on the snatch and muscle-up
WOD: Mountain Sectionals WOD Two - "Snatch/Muscle-up"
In 12 minutes, reach a 1 rep max snatch
Add 2# bonus for each muscle-up completed in that time.
Post score to comments. Mountain Sectionals scoring results here.
Watch the last two thirds of this video for this WOD's snatch and muscle-up form standards.
March 22, 2010
Tuesday, March 23rd, 2010
Skill/Strength: Pick a body weight weak point (pullups, muscle-ups, L-sits, handstand pushups, etc) and work on it for 15 minutes before starting today's WOD
WOD: Mountain Sectionals WOD One - "Row/Swing/Run"
Three rounds for time of:
Row 500m
21 Kettlebell swings (32kg/20kg)
Run 400m
Post score to comments. Mountain Sectionals scoring results here.
Watch the first third of video for this WOD's kettlebell swing form standards.
March 21, 2010
Monday, March 22nd, 2010
Skill/Strength: Deadlift - 75% 5-5-5
WOD: "Rooster"
10 Burpees
20 Double-unders
Ten rounds for time.
March 20, 2010
Sunday, March 21st, 2010
You've asked for it, so here it is:
Three separately timed rounds of:
150m Sled Drags (90lbs/50lbs)
Row 150 Meters
15 Plyometric Pushups (hands must come at least 1" off the ground)
Blitz through for time and post your scores to comments.
You may use either the plastic sled filled with sandbags (30lbs each) on the grass, or the new sleds on the concrete.
After running 75m down, if you feel that it would be more satisfying to run the 75m back running backwards, do so.
If you're not able to go to the gym today for our new 3pm class, just do this WOD at home exactly as RX'd.
March 19, 2010
Saturday, February 20th, 2010
WOD: "The Dirty 30"
30 Calories on the Rower
30 Barbell Thrusters (45/33)
30 Pullups
30 Box Jumps (20"/16")
30 Double Unders
30 Kettlebells Swings (55/35)
30 Situps
30 Wallballs (20/14)
30 Burpees
300m Farmers Walk (40's/25's)
For time.
March 18, 2010
Friday, March 19th, 2010
Skill/Strength: Hollow rocks - 3 sets of 1 min max reps.
WOD: "Nancy"
Run 400m
15 Overhead squats (95/63)
Five rounds for time.
Post time to comments.
March 17, 2010
Thursday, March 18th, 2010
Skill/Strength: Sled drag practice - 15 minutes
WOD:
15 Deadlifts (135/95)
15 Pushups
2010 Games website: "Wrapping up the South Central Sectionals"
Tulsa World article on Congressman John Sullivan and his experience at the South Central Sectionals
March 16, 2010
Wednesday, March 17th, 2010
Skill/Strength: Sumo Deadlift High Pull
Work up to three sets of three reps, max weight,
touch-and-go only.
Double Unders
Situps
50-40-30-20-10 rep rounds for time.
Beth; busted up, but still managed to nab 30th place.
Looks like she's going to Regionals!
***If you have pics of this past weekend, please send them to me. I didn't take one picture all weekend!***
***Luila, the kids and I are going to Colorado for a short vacation and to watch the Mountain Sectionals (be back on Monday evening)
Everyone train hard, be safe and HAVE FUN!!! We'll be thinking of you! - Eric***
March 15, 2010
Tuesday, March 16th, 2010
Skill/Strength: Front Squats
Work up to three heavy sets of five reps
WOD:
Run 500m
15 Handstand Pushups
30 KB Swings (55/35)
Five rounds for time.
Post time to comments. Compare to Wednesday, July 1st, 2009
Chad, getting an earful, while Dutch (hoodie) quietly records on his iPhone in background.
March 14, 2010
Monday, March 15th, 2010
Skill Strength: Shoulder Press
Find your 1 rep max.
WOD:
400m Lunge walk
Do 10 pushups every time you need to stop to rest.
For time.
A big "CONGRATULATIONS!!!", to all NextGen athletes who competed this weekend!
Four of our athletes earned a spot in the top thirty to compete in the Regional Qualifiers at GSX Athletics, Ft Worth, TX in May:
Adam Hinds (10th place men's overall)
Chad Smith ( 18th place men's overall)
Connor Briggs (26th place men's overall)
Beth Dewitt (30th place - women's overall)
Eric and Luila with the athletes of The South Central Sectionals
March 13, 2010
Sunday, March 14th, 2010
WOD Three (8am-1pm)
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
20 minute time limit.
March 12, 2010
Saturday, February 13th, 2010
South Central Sectionals WODs:
WOD One: 8am-1pm
For time:
Row 500m
10 Squat Clean to Overhead (male-135#/female-83#)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.
WOD Two: 2-6:30pm
For time:
50m Sled Drag running forward (male 90#/female-50#)
21 Burpees
50m Sled Drag running backward
15 Burpees
50m Sled Drag running forward
9 Burpees
50m Sled Drag running backward
10 minute time limit.
March 11, 2010
Friday, March 12th, 2010
REMINDER: The gym will be closed from Today through Sunday due to the South Central Sectionals. We apologize for any inconvenience.
We will be moving back and forth from NextGen to the Sectionals site from 10am to 10pm if anyone would like to come help out.
Run the LaFortune Park 5k loop.
Post time to comments.
"Jag"
March 10, 2010
Thursday, March 11th, 2010
"Jackie"
Row 1000m
50 Thrusters (45/33)
30 Pull-ups
Post time to comments.
Row 1000m
50 Thrusters (45/33)
30 Pull-ups
Post time to comments.
***Reminder to all potential new members:
We will be starting a new morning "On Ramp" class that runs every Mon-Wed-Fri at 7am for 12 sessions starting on Monday, March 15th.
The next evening On Ramp classes will start on Monday, April 5th at 7PM and run every Mon-Wed-Thurs nights.***
March 09, 2010
Wednesday, March 10th, 2010
***I'm still getting questions like, "Can I just show up to Sectionals and pay to get in at the door?", "Can I bring a guest? What about my kids?" "I might come, but I'm not sure yet.
I'm thinking of re-organizing my sock drawer"
HOLY COW!!!
For the record:
Yes, you are coming! Imagine... Chad, Adam, Connor, Sarah, Todd, Shella, Tyler, Beth, Luke, Potter and Bob going head to head with the best of the best, not just of Oklahoma, but Texas, Arkansas and New Mexico! FOR TWO DAYS!!! They've been training through all kinds of hardships and eating cardboard for meals! Many of them are your trainers and will need your support! Potter even gave up beer for a few days!
Concerning spectators: Originally, every single person was to pay $50 to get in the door for the whole weekend per CrossFit HQ. However, two months ago, they made a rule that every spectator may bring ONE guest for free. Although I wouldn't exactly call this a "family event", kids 11yrs old and younger, get in for free. Hardly a trip to Disney, they will see people bleeding, crying, puking and cussing. We got babysitters ourselves.
Everyone will sign a waiver per orders of CrossFit HQ. Parents will sign separate waivers for each child under 18. EVERYONE will wear a wristband to get in - volunteers, vendors, judges, athletes... everyone.
For more updates, CLICK ON THE SCS WIDGET TO THE RIGHT!
"But Eric, I can only come one day!" Fine, cost is $30 at the door for you and your guest for that day. Period.
So, cancel your date with the sock drawer, wake up early and come witness the first major qualifying CrossFit event ever to hit Oklahoma!***
"Diane"
Deadlift (225/135)
Handstand Pushups
21-15-9 reps for time.
March 08, 2010
Tuesday, March 9th, 2010
"The Filthy Fifty"
For time:
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/33)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
Post time to comments.
March 07, 2010
Monday, March 8th, 2010
***Attention: The gym will be closed Friday thru Sunday in preparation for Sectionals (we will post a WOD that you can do outdoors on Friday). We will be working on setting up from 10am to 10pm on Friday, if anyone would like to help.***
"Elizabeth"...(wmv)(mov)
Squat Cleans (135/95)
Ring Dips
(since we are having our pullup cage re-welded with smaller diameter bars, you will need to substitute bar dips)
As many of you wind down your physical training for this weekend's South Central Sectionals competition, make it a point today to log in to the CrossFit Journal ($25/year - all serious athletes have a subscription to this invaluable resource!). Scroll down the left side and you will see the the "2009 CF Games - The definitive video series". Watch all 19 episodes this week in your spare time. Call it "mental training" while you rest your body.
March 07, 2010
Sunday, March 7th, 2010
New 3pm WOD at gym today taught by Nicole and Dylan:
"Blackjack"
Complete the following for time:
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups (make sure you don't mess up your counting here)
10 push-ups/11 sit-ups (or here!)
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups
Lovingly applied by his squaw Paul, Clint's now feels a bit more ready wearing his war paint before going into last Tuesday's brutal barbell workout..
March 06, 2010
Saturday, March 6th, 2010
Announcing, the South Central Sectionals WOD 1 and 3:
WOD One
For time:
Row 500m
10 Squat Clean to Overhead (male-135#/female-83#)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.
WOD Three
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
20 minute time limit.
March 04, 2010
Friday, March 5th, 2010
***Attention members: We will be offering a 3pm Sunday class beginning this weekend, taught by Nicole and Dylan!***
Skill/Strength: 50 Overhead Squats.
Choose a weight and break it up however you want (5 sets of 10 reps, 10 sets of 5 reps, etc.)
Do not skip, do not try to talk your trainer out of it, do not pass go. Concentrate on technique, tight core and breathing rhythm, active shoulders, elbows locked, shoulder-blades slightly retracted, etc.
WOD: Row a 5k
You may either row it straight through,
or,
split it up with the pre-set custom program on the rower:
Row 2000m
Rest three min
Row 1500m
Rest three min
Row 1000m
Rest three min
Row 500m
For time.
You may either row it straight through,
or,
split it up with the pre-set custom program on the rower:
Row 2000m
Rest three min
Row 1500m
Rest three min
Row 1000m
Rest three min
Row 500m
For time.
Your chariot awaits...
March 03, 2010
Thursday, March 4th, 2010
Run 400m
15 Kettlebell Swings (55/35)
15 Burpees
Four rounds for time.
Post time to comments.
15 Kettlebell Swings (55/35)
15 Burpees
Four rounds for time.
Post time to comments.
My life at the moment.
Not pictured of course, is the dumbbell bicep curl I'm doing with my free hand.
March 02, 2010
Wednesday, March 3rd, 2010
The Midwest Sectionals "54321 WOD":
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (24"/20")
3 minutes of Hang-squat Snatches for reps (75/45)
2 minutes of Wallballs for reps (20/14 at 10 ft high - women too!)
1 minute of Handstand Push-ups for reps
Post reps to comments.
Newbie David shows good lunge form on his 100th rep of last weeks nasty little leg burner.
