Hi everyone!  I'm back from Chicago and the North Central Regionals was a huge success!  I'd like to congratulate the NextGenCF team of athletes for an amazing effort this weekend!  You guys were awesome!

I'd also like to throw out a HUGE thank you to Dr. Todd, Jeremy and Rennie for flying up and volunteering their time in the medical area, all of the trainers who helped cover classes while we were gone and, of course, all those who pitched in and helped our team financially get there without worry.  From the bottom of my heart, THANK YOU. - Eric

Reminder:  We will be closed for classes this Saturday, June 4th, as we are hosting a CrossFit Gymnastic Certification.

Strength/Skill:  Back Squat

WOD: "D.T."

Five rounds of:

12 Deadlifts (155/105)

9 Hang power cleans

6 Push jerks

For time.

North Central Regionals Day One Recap - Video

North Central Regionals Day Two Recap - Video

North Central Regionals Day Three Recap - Video

WOD: "Cindy"

Perform as many rounds as possible in 20 minutes of the following:

5 Pullups

10 Pushups

15 Squats

Reminder:  We will be closed today in observance of Memorial Day.  We apologize for any inconvenience.

"The Disposable Heroes Project WOD", CrossFit Journal preview video [wmv] [mov]

Announcements:

1. The gym will be closed Memorial Day, Monday the 30th.  This will also affect our next On Ramp series which would normally start that Monday.  The series will start Wednesday, June 1st instead.  We apologize for any inconvenience.

2. We are hosting a CrossFit Gymnastics Certification right here at NextGen on June 4th and 5th!  If you have any desire to get Gymnastics Certified please contact Eric ASAP as there are only three slots left out of 25.  

Rest Day!

Announcements:

1.  The North Central Regionals are upon us!  This weekend at the famous Navy Pier in downtown Chicago, Team Next Generation CrossFit will be competing against 26 other gyms for a chance to advance to The CrossFit Games in July!  Please support Kymm, Sarah, Erika, Bob, Connor and Chad as the prepare for six epic battles!  You can stay updated through the weekend on the Regionals website, the Regionals Facebook page and the Regionals Twitter site.  By Saturday night only the top 10 teams will advance to Sunday, so keep us all in your prayers.

2. The gym will be closed Memorial Day, Monday the 30th.  This will also affect our next On Ramp series which would normally start that Monday.  The series will start Wednesday, June 1st instead.  We apologize for any inconvenience.

3. We are hosting a CrossFit Gymnastics Certification right here at NextGen on June 4th and 5th!  If you have any desire to get Gymnastics Certified please contact Eric ASAP as there are only three slots left out of 25.  

2011 Regionals Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint 

Announcements:

1.  The North Central Regionals are upon us!  This Friday, Saturday and Sunday at the famous Navy Pier in downtown Chicago, Team Next Generation CrossFit will be competing against 26 other gyms for a chance to advance to The CrossFit Games in July!  Please support Kymm, Sarah, Erika, Bob, Connor and Chad as the prepare for six epic battles!  You can stay updated through the weekend on the Regionals website, the Regionals Facebook page and the Regionals Twitter site.  By Saturday night only the top 10 teams will advance to Sunday, so keep us all in your prayers.

2. The gym will be closed Memorial Day, Monday the 30th.  This will also affect our next On Ramp series which would normally start that Monday.  The series will start Wednesday, June 1st instead.  We apologize for any inconvenience.

3. And last but not least, don't forget, we are hosting a CrossFit Gymnastics Certification right here at NextGen on June 4th and 5th!  If you have any desire to get Gymnastics Certified please contact Eric ASAP as there are only three slots left out of 25.  

2011 Regionals Workout 5

“Amanda”
9-7-5 reps for time of:
Ring muscle-up 
Squat snatch (135lb / 95lb)

Announcements:

1.  The North Central Regionals are upon us!  This Friday, Saturday and Sunday at the famous Navy Pier in downtown Chicago, Team Next Generation CrossFit will be competing against 26 other gyms for a chance to advance to The CrossFit Games in July!  Please support Kymm, Sarah, Erika, Bob, Connor and Chad as the prepare for six epic battles!  You can stay updated through the weekend on the Regionals website, the Regionals Facebook page and the Regionals Twitter site.  By Saturday night only the top 10 teams will advance to Sunday, so keep us all in your prayers.

2. In order for all you crazy NextGen'ers to truly appreciate what the Team will be going through, we decided to allow you the chance to do the individual versions of this weekend's workouts this week!  Eric's challenge:  try to hit every WOD this week with no misses!  Scale as needed, and give it all you got!

3. The gym will be closed Memorial Day, Monday the 30th.  This will also affect our next On Ramp series which would normally start that Monday.  The series will start Wednesday, June 1st instead.  We apologize for any inconvenience.

4. And last but not least, don't forget, we are hosting a CrossFit Gymnastics Certification right here at NextGen on June 4th and 5th!  If you have any desire to get Gymnastics Certified please contact Eric ASAP as there are only three slots left out of 25.  

2011 Regionals Workout 4

For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

Chicago.

Announcements:

1.  The North Central Regionals are upon us!  This Friday, Saturday and Sunday at the famous Navy Pier in downtown Chicago, Team Next Generation CrossFit will be competing against 26 other gyms for a chance to advance to The CrossFit Games in July!  Please support Kymm, Sarah, Erika, Bob, Connor and Chad as the prepare for six epic battles!  You can stay updated through the weekend on the Regionals website, the Regionals Facebook page and the Regionals Twitter site.  By Saturday night only the top 10 teams will advance to Sunday, so keep us all in your prayers.

2. In order for all you crazy NextGen'ers to truly appreciate what the Team will be going through, we decided to allow you the chance to do the individual versions of this weekend's workouts this week!  Eric's challenge:  try to hit every WOD this week with no misses!  Scale as needed, and give it all you got!

3. The gym will be closed Memorial Day, Monday the 30th.  This will also affect our next On Ramp series which would normally start that Monday.  The series will start Wednesday, June 1st instead.  We apologize for any inconvenience.

4. And last but not least, don't forget, we are hosting a CrossFit Gymnastics Certification right here at NextGen on June 4th and 5th!  If you have any desire to get Gymnastics Certified please contact Eric ASAP as there are only three slots left out of 25.  

2011 Regionals Workout 3

21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”) 

Adam and Monica's new addition: Ella Arianna, 8lbs, 1 oz.,  21.5"

Taras's baby girl: Merrin Kathryn, 7lbs, 11oz.

Announcements:

1.  The North Central Regionals are upon us!  This Friday, Saturday and Sunday at the famous Navy Pier in downtown Chicago, Team Next Generation CrossFit will be competing against 26 other gyms for a chance to advance to The CrossFit Games in July!  Please support Kymm, Sarah, Erika, Bob, Connor and Chad as the prepare for six epic battles!  You can stay updated through the weekend on the Regionals website, the Regionals Facebook page and the Regionals Twitter site.  By Saturday night only the top 10 teams will advance to Sunday, so keep us all in your prayers.

2. In order for all you crazy NextGen'ers to truly appreciate what the Team will be going through, we decided to allow you the chance to do the individual versions of this weekend's workouts this week!  Eric's challenge:  try to hit every WOD this week with no misses!  Scale as needed, and give it all you got!

3. The gym will be closed Memorial Day, Monday the 30th.  This will also affect our next On Ramp series which would normally start that Monday.  The series will start Wednesday, June 1st instead.  We apologize for any inconvenience.

4. And last but not least, don't forget, we are hosting a CrossFit Gymnastics Certification right here at NextGen on June 4th and 5th!  If you have any desire to get Gymnastics Certified please contact Eric ASAP as there are only three slots left out of 25.  

2011 Regionals Workout 2

Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Team Movement Standards and Rules for Regionals

Mrs. and Mr. Ashley and Connor Briggs

Announcements:

1.  The North Central Regionals are upon us!  This Friday, Saturday and Sunday at the famous Navy Pier in downtown Chicago, Team Next Generation CrossFit will be competing against 26 other gyms for a chance to advance to The CrossFit Games in July!  Please support Kymm, Sarah, Erika, Bob, Connor and Chad as the prepare for six epic battles!  You can stay updated through the weekend on the Regionals website, the Regionals Facebook page and the Regionals Twitter site.  By Saturday night only the top 10 teams will advance to Sunday, so keep us all in your prayers.

2. In order for all you crazy NextGen'ers to truly appreciate what the Team will be going through, we decided to allow you the chance to do the individual versions of this weekend's workouts this week!  Eric's challenge:  try to hit every WOD this week with no misses!  Scale as needed, and give it all you got!

3. The gym will be closed Memorial Day, Monday the 30th.  This will also affect our next On Ramp series which would normally start that Monday.  The series will start Wednesday, June 1st instead.  We apologize for any inconvenience.

4. Taras and his wife, as well as Adam and Monica are now officially first-time parents!  Connor and Ashley officially tied the knot last Friday!  Congratulations everyone! 

5. And last but not least, don't forget, we are hosting a CrossFit Gymnastics Certification right here at NextGen on June 4th and 5th!  If you have any desire to get Gymnastics Certified please contact Eric ASAP as there are only three slots left out of 25.  

2011 Regionals Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Lean, mean and on the scene with Team NextGen: Kymm, Chad, Bob, Sarah and Erika (not pictured - Connor)

Rest Day!

"No Rep" with Dan and Oscar Bailey - video [wmv] [mov]

9am: NextGen CF Kids!

10am: NextGen Team Training!

Barbell Mile: Run 400 meters, 15 Back squats, 15 Front Squats, 15 Overhead Squats, Run 400 meters, 15 Shoulder Press, 15 Push Press, 15 Push-Jerk, Run 400 meters, 15 Deadlifts, 15 Squat Cleans, 15 Snatches, Run 400 meters.

Teams of four. All of this work, except for the runs, are done with an empty barbell. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Everyone stays together for every rep.

For time:

50 Double-unders (Dubs)

50 Burpees

50 Dubs

50 Box Jumps (24"/20")

50 Dubs

50 Kettlebell Swings (55/35)

50 Dubs

50 Wallballs (20/14)

Post time to comments.

The 2011 Regionals Individual and Team workouts

Eric - and this guy was like "squats are so bad for your knees, dude", and I was like, "dude, you are so totally wrong", and he was like, "dude, I am an expert in All Things Fitness" and I was like, "dude, how do you get off of the toilet, pull yourself up with a rope?..."

Rorie - dude...

Eric - yeah, totally...

WOD:  30 Muscle-ups for time

* Modifications will be 3 ring pullups/3 ring dips, or, 4 bar pullups/4 bar dips = 1 MU

Post time to comments.

The Rings at Santa Monica Beach

"Haulin' Ass"
Three separately timed rounds of:
150m sled drag (90/50)
Rest as needed in-between rounds.  Run forwards down to 75m turnaround point, run backwards back from turnaround point.  Post times to comments.

or,

"Gotta Regatta"
Three separately timed rounds of:
500m row
Post times and damper settings to comments

"The Bear Complex"
You have 5 rounds to find your max weight at:
Power Clean
Front Squat 
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and-go during sequences.  Rest anywhere 
but the floor.
Take 5 minutes to watch the video so you know what to expect.
Post loads for each of the five rounds to comments.

6pm optional Team WOD: TU Track sprinting WOD

1 mile w‐up / 3‐4 x 800m (200m recovery)/ 2‐4 x 400m(200m recovery)

Hey everyone:  Don't forget, we start a new On Ramp series tonight at 7pm for all you newcomers!

"Team Trevor"
In teams of four, complete the following for time: 
300 Pull-ups 
400 Push-ups 
500 Sit-ups 
600 Squats
Only two people can be moving at a time.  Post time to comments.

Coach Mike Burgener on aggression- video [wmv] [mov]

Full Moon Run last Saturday evening!

Rest Day!

New OnRamp series of classes start Monday night at 7pm.  Sign up now!

9am: NextGen CF Kids!

10am: NextGen Team Training!  Show up have fun!

"Moore"

Complete as many rounds in 20 minutes as you can of:
1 Rope Climb, 15ft.
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wallballs (20/14)
15 Kettlebell swings (55/35)

Next Generation Crossfit 2011 Sectionals from Redeemed Productions on Vimeo.

Strength: Clean and Jerk 1-1-1-1-1

WOD: Run 1 mile for time.

Five rounds for time of:
15 Thrusters (95/65)
15 Bar-facing burpees

Post time to comments.

What I thought when my plane crashed.

21-15-9 reps for time of:

Box jump (24"/20")
Snatch (95/65)
Knees to Elbows

Taras and Ritchie - BFF all the way down to matching shorts.

Rest Day!

"The Really Smart Phone" by Robert Lee Hotz, The Wall Street Journal.

9am: NextGen CF Kids!

10am: NextGen Team Training.  Everyone's welcome!

Dubbs has lost 35lbs in the past two months of 4-day/week CrossFit and strict paleo!

"The Seven"

Seven rounds of:

7 Handstand push-ups

7 Thrusters (135/95)

7 Knees to elbows

7 Deadlifts (245/165)

7 Burpees

7 Kettlebell swings (70/55)

7 Pull-ups

For time.

Four months and ever-faithful to his workouts and nutrition, Tim has lost almost 50lbs so far!  

Great job, Tim!

Strength/Skill:  Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

WOD: Row 2k

Strength/Skill: Handstand Pushups

WOD:"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

Yeah, the 7am class is pretty much rockin' it as of late.

Strength/Skill: Muscle-ups (or Dips)

WOD: "Helen"

Run 400m

21 Kettlebell swings (55/35)

12 Pull-ups

Three rounds for time.

Charles Barkley teased about CrossFit on TNT (funny!).