Announcements and Updates:

1.  This week we will be following the CrossFit Journal Fitness Challenge.  Please read the article below and plan to come in every day this week, Mon-Fri to test your overall fitness level.  All members are invited and encouraged to take these tests this week.

Read:  "How Fit Are You?" - [pdf]

Test 3: Tabata Squat followed by 4 minutes of max Muscle-ups

Performance: After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg.

Scoring: The test score is the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes.

Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually - someone pushing the athlete up. The other is to replace the muscle-up with four minutes of pull-ups and dips.

Character: The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This combination alone is suggestive of an athlete’s total fitness.

Workout: This test can be practiced as a workout by completing the test and then repeating after an extended rest.

Post score to comments.

Shannon hits first female Muscle-up at Next Gen (YouTube)

How's your fitness testing going?

Announcements and Updates:  This week we will be following the CrossFit Journal Fitness Challenge.  Please read the article below and plan to come in every day this week, Mon-Fri to test your overall fitness level.  All members are invited and encouraged to take these tests this week.

Read:  "How Fit Are You?" - [pdf]

Test 2:  Clean and Jerk,  15 Reps

Performance: There is no time limit, but the weight cannot be rested on the ground.  Resting at the hang, rack, or overhead is OK. At the ground, the athlete must touch-and-go. Technique is otherwise not critical.

Scoring: The score is exactly the load lifted.

Modifications: There are no modifications needed for this test.

Character:  This classic movement is traditionally an excellent test of overall strength, but when performed at 15 reps becomes an extraordinary metabolic challenge as evidenced by max heart and respiratory rate.

Workout:  This test can be practiced as a workout by completing the test and then repeating at twelve and nine reps with the same load, resting between efforts as needed.

Post score to comments.

Announcements and Updates: This week we will be following the CrossFit Journal Fitness Challenge.  Please read the article below and plan to come in every day this week, Mon-Fri to test your overall fitness level.  All members are invited and encouraged to take these tests this week.

Read:  "How Fit Are You?" - [pdf]

Test 1: Bench Press 1 rep followed by max set of Pull-ups

Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups.  Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.

Scoring:  Multiply the bench press load in pounds by the number of pull-ups completed. Where needed use an assisted pull-up device such as a band.

Character: This tests the upper body for both absolute and relative strength and stamina.

Workout: This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.

Post score to comments.

Chad tackles Test #1 at home - YouTube

Attention:  Beginning in the month of September, we will no longer be offering any more Sunday classes.  We apologise for any inconvienence.

Today's 3pm Hero WOD:

Pick a Hero's WOD of your choice.  You may find a list of the Hero WODs by clicking on FAQ and scrolling about halfway down.  Come to the gym ready to rock and roll.

9am: OLY lifting class

10am: Team WOD: "Team Deck of Cards"

With two decks of cards, split up into two different teams and try to race through a deck of cards against the other team.

Start with a fully shuffled deck of cards. Each card requires a set of pushups (red) or squats (black), depending on the color. Perform reps of the following:

Face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 squats).

Jokers are burpees, and are set to a value of 15.

Work through the entire deck as fast as possible and don't forget that card games are fun.

Pick one of each of the following and work towards a new 1RM (One rep max):

Pull - (Deadlift, Clean or Snatch)

Press - (Shoulder Press, Jerk or Bench Press)

Squat - (Back, Front or Overhead)

Be sure to have a trainer watching/spotting you for all 1RM attempts, ESPECIALLY if you are going for a new gym record. Otherwise it will not count.

Post your best lifts of each of your three exercises to comments as well as in our new record logs kept at the gym.

"Nancy"    
Run 400m
15 Overhead squats (95/65)
Five rounds for time

The Glute-ham Developer Situp.pdf
 

"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

August's 7pm OnRamper's

Wallball Shots (20/14)
Kettlebell Swings (55/35)
50-40-30-20-10 reps for time.

Scenes from Saturday's Mud Run!
  
  
 
 

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. 

9am - OLY Lifting class (free to public)

10am - "The Dirty Thirty"
For time:
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)

Don't forget this afternoon's Mud Run! (31st and Garnett)

Complete as many rounds as possible in 20 minutes of:
5 Thrusters (95/65)
7 Hang Power Cleans
10 Sumo Deadlift High-pulls
Post rounds completed to comments.

Bench Press
5-5-5-5-5

Benching with Mikko Salo - video [wmv] [mov]

"If you ain't first, you're last." - Ricky Bobby

"Elizabeth"
Squat Cleans (135/95)
Ring Dips
21-15-9 reps for time.

For years I've felt that Tulsa's been a little behind the times in providing adequate outdoor activities for athletes as well as families.  
But I have to say I've been VERY impressed with all of the improvements being made and the cleaning up of Chandler Park (good rock climbing), Turkey Mountain (trail running, mountain biking), LaFortune Park, RiverPark (family-friendly playgrounds, waterparks and trails) and the new city-wide biking and running trail being built around the city.  Not to mention the new BOK and OneOK centers, soccer and skate parks, etc.
Thank you to all those involved, for all of the improvements in the past few years for the health, fitness and safety, of the new Tulsa!

Riverpark's cool new website!
Cool new RiverRark map!

Turkey Mountain's cool new website!
Cool new Turkey Mtn Map!

"Eleven"
Pullup - Pushup  - Situp  -  Squat
1 rep    - 2 reps     - 3 reps  - 4 reps
2 reps  - 4 reps     - 6 reps  - 8 reps
3 reps  - 6 reps     - 9 reps  - 12 reps
Continuing on until final round of,
11 reps - 22 reps   - 33 reps - 44reps
For time.
Compare to Thursday, January 7th, 2010

***Attention, we will not be having the Get Dirty Games this Saturday, but will be posting last year's "Dirty Thirty" WOD for Saturday's 10am class.  Also, it's not too late to sign up for the Tatur Mud Run this Saturday!  
If you sign up today, you will most likely be in one of the following heats:
Kids Run - 3pm heat
Timed Run - 4:30pm heat
Untimed Run - 6:00pm heat

“Jeremy”
Overhead Squat (95/65)
Burpees
21-15-9 rep rounds for time.
Post time to comments.

BFF - Kari and Aillee

9am - Free Oly Lifting Class (open to public)

10am - Team WOD (members only)
Team “Tabata This”
Two person teams
20 second x 20 second Tabata
One team member goes for 20 seconds while the other rest and then the switch, 8 rounds each
Team score equals the average of the two tabata scores for each exercise
Ex. Score: athlete 1 lowest number was 10 pushups and athlete 2 lowest number was 12  score =11 for pushups
Tabata Row
Tabata Squat
Tabata Pullup
Tabata Pushups
Tabata Sit-up 

Ten rounds for time of the following:
10 Lunges (75/43)
10 Knees to elbows
Clean barbell for lunges.  Perform all lunges stationary-no walking.  
Post time to comments.

Compare to Thursday, May 20th, 2010

"The Lunge" - because you never know when you need to get out of the way of an oncoming croc.

For time:
800m run
200m recovery
400m run
200m recovery
400m run
200m recovery
200m run

 "Painstorm"
5 Deadlifts (75lbs/45lbs)
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Overhead Squats
As many rounds as possible in 20 minutes.
Compare to Tuesday, June 8th, 2010

OVER-HYDRATE (with water, Paul!) THIS WEEK!

"Rooster"
10 Burpees
20 Double-unders
Ten rounds for time.
Compare to Wednesday May 12th, 2010 and Monday March 22nd, 2010

Marcy hits a new gym record on the deadlift of 265lbs!

3pm Hero's WOD:  "Roy"
Five rounds for time:
15 Deadlifts (225/135)
20 Box jumps (24"/20")
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia. 

9:00am - OLYMPIC WEIGHTLIFTING class (free to public)
Come to the gym and work on your Cleans (hang, power, squat...)

10:00am - Whiteboard PR Day Two! (members only)
Pick a benchmark WOD and hit a new PR

Well, it's about time!  
Mark your calendars for Saturday, August 21st, for the 3rd Annual NextGen "Get Dirty" Games!  This day will consist of three workouts (7am, 11am and the 4pm Tulsa Mud Run) for the dirtiest male and female crossfitters out there!  All CF gyms are welcome to compete with us.  You can check out 2008 and 2009 coverage here.  More news soon!

You don't see Breck Berry get this dirty!!!

***Attention everyone***

1)  Beginning Wednesday, September 1st, we will be having a new class at 12pm, Mon-Fri.  

2)  I am currently working on finding trainer coverage for a new 5am, Mon-Fri class.  Anyone out there interested in training that early, shoot me an email or give me a call.  If it works out, this class will also start in September.

3)  Effective immediately, we've decided to start both the 7am AND the 7pm "On Ramp" class at the beginning of every month (instead of the 7am starting at the middle of each month).  This will make it easier for newbies to make up a class if needed in the same day.  

Stay cool out there! - Eric

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

 
For time:
200m Walking lunge
Run 200m
200m broad-jump
Run 200 meters
Post time to comments.

Kids are cool.

Split Jerk 
1-1-1-1-1-1-1 reps
Post loads to comments.