Rest Day!

Reading Calvin and Hobbes to Sophia and Sebastian

9am: Next Gen CF Kids!

10am: "Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

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Left: knees adduct - bad, Right: knees track over feet - good

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Dog-Squat

Skill/Strength: Snatch, 5x5

WOD:

Three rounds for time of:

Run 400m

30 Kettlebell Swings (55/35)

30 Wallballs (20/14)

30 Box Jumps (24"/20")

"Samurai Ty" 

Reminder:  Saturday, April 30th 2011 - 11am, CrossFit Native will host the Disposable Heroes Project WOD.  $20 minimum donation - All proceeds go directly to Wounded Veterans.  There will be five versions of the workout - Elite - Big Dogs - Dogs - Puppies & New Born

1. Disposable Heros WOD on Saturday at CF Native in Warr Acres, OK.  I need to get a head count to see who's coming.  Please post to comments to arrange carpooling options and receive an email with scaling options and waiver.  For info on the Disposable Hero's WOD, click HERE. 

Disposable Heroes WOD... (mov)

2. For the month of May only, every Tuesday and Thursday at 6pm (regardless of the daily WOD), and Saturday at 10am are going to be dedicated to team training.  This will be open to every member and give us a chance to train our NextGen team for Regionals.

3. Beginning in the month of JUNE (not MAY as previously planned), NextGen CF Kids! will be every Tuesday and Thursday at 6pm, instead of 7pm.  

Skill/Strength: Squat Cleans, 5x5

WOD: 

5 minutes of Pushups (with hand lift at bottom)
5 minutes of Rowing (for calories)
3 minutes of Pushups 
3 mintutes of Rowing
1 minute of Pushups
1 minute of Rowing

Post reps and calories total to comments.

Attention Competitors: If you are wanting to validate this WOD today, tomorrow or Friday, you need to schedule with myself or another judge during non-class hours.  There will be no official Saturday validation class, as many of us are going to go to CrossFit Native to support the "Disposable Heroes Project" WOD.  Regular Saturday classes (9am CF Kids! and 10am class) will still be on.  For those who can not schedule to validate during the week, Adam says he can judge after 11am on Saturday.

For info on the Disposable Hero's WOD, click HERE.

Skill/Strength: "Goat" training.  Pick something you struggle with and practice it for fifteen minutes.

WOD: CF Regionals 11.6 Open
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100/65)

3 Chest to bar Pullups 

6 Thrusters 

6 Chest to bar Pullups 

9 Thrusters 

9 Chest to bar Pullups 

12 Thrusters

12 Chest to bar Pullups 

15/15, 18/18, etc... If you complete the round of 18, go on to 21, etc.

Attention Competitors: If you are wanting to validate the 11.5 WOD starting today, no problem.  Remember, you need to schedule with myself or another judge during non-class hours.  There will be no Saturday validation competition, as many of us are going to go to CrossFit Native to support the "Disposable Heroes Project" WOD.

Skill/Strength: Overhead Squat, 5x5

WOD: "Diane"

21-15-9 reps of:
Deadlift (225/135)
Handstand push-ups

Post time to comments.

Skill/Strength: Shoulder Press, 5x5

WOD: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Jon does "Jackie" for the first time.

Rest Day

Happy Easter everyone!

The gym will be closed today due to the holiday.

9-11am: Open 11.5 Validation WOD

9am: Eric, Bob, Luila, Connor

10am: Kymm, Susan

10:30am: Mitch, Josh

Open competitors:  Please call to schedule a time for your 11.5 Validation.  Choices are Friday starting at noon and Saturday starting at 9am.  Thanks!

Trainers:  please call to schedule when you can help validate.  Thanks!

6am-12pm: Open Gym

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

"Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." -from the CF Journal

12pm: 11.5 Open Validation (please schedule to guarantee a judge for your time slot)

In observance of Easter weekend, we will be open for partial hours on Friday (6am to 12pm) and closed on Saturday.  Open validations will need to be by appointment only, on Friday afternoon or Saturday morning.  Thanks!

"The Interval Challenge"
12 Burpees
24 Pushups
36 Squats
400M Run
Four rounds for time.

Well, the good news is, I've recently heard from Sarah.  The bad news is, she's currently running around a desert somewhere halfway around the world in an "undisclosed" location, looking for a guy who goes by "Mario the Mouse".  She say's she'll be back in time to get 11.5 validated.

1.  In observance of Easter (and Julie's trip home), there will be no NextGen CF Kids! class on Thursday or Saturday of this week.  We apologize for any inconvenience.

2.  OK, so we're switching it up a bit here this week.  Instead of posting the new Open WOD on Saturday's, we're now going to post it for everyone to try on Wednesday's (but will continue to validate scores on Saturdays).  Same rules apply to competitors... if you're going to want to validate at any time before Saturday's scheduled validation, you must schedule with a Level 1 Trainer at any time OTHER than class times in respect of the members who are not competing.  Enjoy!

CF Open 11.5 WOD:
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100)
10 Toes to bar
15 Wall balls (20/14) 

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. 

Click here for instructions for Workout 11.5

Becca Voigt by Reebok - video [wmv] [mov]

For time:

250 Double Unders

Run 500m

Row 1000m

Post time to comments, ya' scalawags!

NextGen t-shirt get's spotted on "the HILL" at Crossfit LA!

"Hammer"

Five rounds, each for time, of:
5 Power cleans (135/95)
10 Front squats
5 Jerks
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.

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U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Rest and Play Day!

9am: NextGen CF Kids!

10am WOD:  CF Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (120lbs / 55kg)

10 Muscle-ups 

11am: CF Open 11.4 Validation

Chad takes on 11.4 (YouTube)

Destination:  North Central Regionals, May 27th-29th, Navy Pier, Chicago.

Click here for the 2011 North Central Regionals Facebook Page!

Skill/Strength:  Turkish Get-Up

Ashley and Eric - BFF!!!

WOD: "Jackie"

Row 1000m

50 Thruster (45/33)

30 Pull-ups

For time.

Any Strength/Skill or "Goat" work can be done after the WOD with the remainder of the hour.

Skill/Strength: Overhead Squat practice 5x5, Muscle-up practice

WOD: Three rounds of max burpees in one minute.

Rest 5 minutes between sets

Hey everyone!  Check out the new 2011 North Central Regionals Facebook Page!

11.4 WOD Instructions Video

11.4 WOD Demo Video

***Friendly reminder that anyone can bring a friend to any class and do the "Baseline" workout with them! The next 6-session On Ramp class starts next Monday night at 7pm and runs for two weeks.  Class size is limited and we already have a few people on the wait list, so reserve your spot quick!***

WOD:

Run 1600 meters
Rest two minutes (or walk 200m)
Run 1200 meters
Rest two minutes
Run 800 meters
Rest two minutes
Run 400 meters

Post times to comments.  Feel free to this at a local track instead of coming to the gym, just make sure you have a stopwatch and post your times if you do.

"The Filthy Fifty"
For time:
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings (35/25)
50 Walking Lunge 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.

Rest Day!

9am: NextGen CF Kids!

10am: CrossFit Games Open WOD 11.3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165/110)
Jerk (165/110)

11pm: CrossFit Games Open WOD 11.3 Validation

"Khalipa's History with the Heavy Squat Clean Thruster" with Open Workout 11.3 - video [wmv] [mov]

Strength/Skill: Back Squats, 90% - 3x1

WOD: 

Four rounds for time of:

Run 400m

7 Handstand pushups (head must touch floor)

1 Rope Climb (20ft/15ft)

Strength/Skill: Shoulder Press, 85% - 3x3

WOD: 

One round of "Helen"

One round of "Kelly"

One round of "Annie"

For time.  Post time to comments.

Strength/Skill: Pick two personal "goats" and work on them (HSPU's, pistols, muscle-ups, butterfly pullups, hollow rocks, etc) for 15 minutes.

WOD: Clean and Jerk 1-1-1-1-1

Strength/Skill: Deadlift, 80% - 3x5

WOD: "Jalapeño"

10 Sumo Deadlift High Pulls (95/65)

10 Ring Dips

10 Knees to Elbows

Five rounds for time.

Strength/Skill: Snatch, 1RM

WOD: "Nicole"

Run 400 meters

Max rep Pull-ups

Complete as many rounds as possible in 20 minutes.

Note number of pull-ups completed for each round.

I love CrossFit.  I love doing a radically different workout every day.  I love training in every season, in all types of weather, and in different environments with different people.  I love the community, the camaraderie and the competitions.  I love being forced to work on my weak points, things that I would normally ignore or lie to myself about.  I love overcoming obstacles and doing things I never thought I could do.  I love seeing steady improvement over time.  I love hanging out with athletes, people whom I admire.  I love being free of mirrors, stationary cardio equipment and fluff.  I love the iron, the chalk and the sweat pouring off my face.  I love living low-glycemic and thinking more like a hunter-gatherer.  I love that warrior feeling I get when I'm in really good CrossFit shape.  I love that at 41 years old, I feel strong, fast and agile.  I'm very thankful to Greg Glassman and all the CrossFit leaders for giving me such a great gift and for the opportunity to share it with others. - Eric Barber

What does CrossFit mean to you?

Rest Day!

9am: NextGen CF Kids!

10am: WOD - CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlift (155/100)
12 Push-ups (strict, with hand lift at bottom)
15 Box jumps (24"/20")

11am-1pm: Open Sectionals 11.2 WOD Validation