Announcements:  "30-day Paleo Challenge" starts this Saturday, July 2nd from 11am-1pm.

Also, it's supposed to get up to 104 degrees today, so hydrate, hydrate, HYDRATE!  

Skill/Strength: Kip, Kipping Pull, Kipping Pullups

WOD:

20-15-10 rep rounds of:

Box Jumps (24'/20')

Hand release Push-ups

Knees to elbows

For time.

"In early March, I received a call from Eric challenging me to four CrossFit workouts per week and strict Paleo diet...  It was the accountability that I wanted and needed.  Four months ago I was discouraged, irritable, and frustrated.  Being overweight affected my productivity, relationships, and forced me to live with the insecurity of self-image.  So, on March 14th, I committed.  Sixteen weeks later, I have lost 57lbs. and life is GOOD!  I am walking in a higher lever of leadership at my work.  My confidence has raised because I think clearer, have more energy, and actually enjoy getting dressed in the morning.  Interestingly, I used to want to lose weight so I would look good.  Now, I continue on because of the quality of life it helps to provide.  Thanks to the NextGeneration Team for all of the support and accountability."

Jeremy a.k.a. "Dubbs"

March 14th, 2011 - 278lbs.                                   June 30th, 2011 - 221lbs.

Announcements:  "30-day Paleo Challenge" starts this Saturday, July 2nd from 11am-1pm.

Due to severe heat warnings, we are canceling the NextGen CF Kids! class tonight.  

Skill/Strength: Press

WOD: Deadlift 3-3-3-3-3 reps

Announcements:  Effective immediately, we are launching a massive project to get our members very, very strong!  Born from NextGen's recent CrossFit Gymnastic Certification, we're calling it "All Day Long Strong", and it's going to be unlike anything you've seen yet!  More details in class.

In conjunction with this strength project, we will be launching a 30-day Paleo Challenge this Saturday, July 2nd from 11am-1pm.  In this workshop/seminar, we will be helping anyone who commits to find out their current bodyfat, measurements and before pictures and encourage them to go a whole month of strict paleo.  More details in class!

Skill/Strength: Muscle-up transitions

WOD: "Fran"

Three rounds, 21-15- and 9 reps, for time of:
Thruster (95/65)
Pull-ups

Post time to comments.

Announcements:  Effective immediately, we are launching a massive project to get our members very, very strong!  Born from NextGen's recent CrossFit Gymnastic Certification, we're calling it "All Day Long Strong", and it's going to be unlike anything you've seen yet!  More details in class.

In conjunction with this strength project, we will be launching a 30-day Paleo Challenge this Saturday, July 2nd from 11am-1pm.  In this workshop/seminar, we will be helping anyone who commits to find out their current bodyfat, measurements and before pictures and encourage them to go a whole month of strict paleo.  More details in class!

Skill/Strength: Back Squat

WOD:

For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters

Post load and total time to comments.

Gymnastic Certification at Next Generation CrossFit

Announcements:  Effective immediately, we are launching a massive project to get our members very, very strong!  Born from NextGen's recent CrossFit Gymnastic Certification, we're calling it "All Day Long Strong", and it's going to be unlike anything you've seen yet!  More details in class.

In conjunction with this strength project, we will be launching a 30-day Paleo Challenge this Saturday, July 2nd from 11am-1pm.  In this workshop/seminar, we will be helping anyone who commits to find out their current bodyfat, measurements and before pictures and encourage them to go a whole month of strict paleo.  More details in class!

Skill/Strength: Freestanding Handstands

WOD:  "10,000 lbs"

Lift 10,000 lbs as fast as possible using only one rep of the following:

1 Squat
1 Press
1 Deadlift

*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round. 

*The goal is to lift 10,000 lbs as fast as possible. 

Post loads, rounds and times to comments. 

Rest Day!

9am: NextGen CF Kids!

10am: Team WOD!

Skill/Strength: GHD Situps 15-15-15 (strict)

WOD: Five rounds, for time of:

5 Thrusters (135/95)

30 Double-unders

Skill/Strength: Front Squats

WOD: Snatch

1-1-1-1-1

Skill/Strength: Handstand holds, five rounds of :30/:30

WOD:

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

or,

"Gotta Regatta"
Four separately timed rounds of:
500m row
Rest five minutes between rounds.  Post times and damper settings to comments.

Skill/Strength: Hang Snatch

WOD: Three rounds for time of:

Run 800 meters
30 Kettlebell swings (70/55)
30 Pull-ups

Post time to comments.

Tyler's last day in town 7am challenge: Five rounds ("Eva")

Skill/Strength: Dips

WOD:  For time:

21 Deadlift (225/135)
50 Squats
21 Push press (135/95)
15 Deadlift
50 Squats
15 Push press
9 Deadlift
50 Squats
9 Push press

Post time to comments.

HAPPY FATHER'S DAY!!!

Rest Day.

9am: NextGen CF Kids!

10am: Team WOD!

Two person teams, complete the following for time:

150 Wallballs (20/14)

150 Snatches (75/45)

150 Thrusters (75/45)

150 Sumo Deadlift High Pulls (75/45)

The day is here, these two are finally tying the knot!!!  Congratulations to Justin and Erika from your NextGen family!

Skill/Strength:  Front Squat 3x3

WOD:

Run 1600m
100 pushups
Run 800m
50 pushups
Run 400m
25 pushups

For time.  

Skill/Strength: Strict Pullups - Five sets for form.

WOD:  "NextGen is Out of Shape"

Skill/Strength: Deadlift 5x5

WOD: "Annie"

Attention: Former NextGen trainer, Tyler, is coming back to town from Friday to Tuesday from LA, so be expecting "The Hollywood Hell Week".  Please blame him for all workouts during that time.

Skill/Strength: Hollow practice

WOD:  

For time: 
50 Clean and Jerks, (95/55)

Post time to comments. 

Grocery shopping for the CrossFit/Paleo/Zone athlete who wants to be their best:

Flank or sirloin steak, chicken breast, fresh fish, eggs, limes, peppers, grapes, apples, cabbage, tomatoes, asparagus, broccoli, strawberries, almonds, avocado, olive oil, fresh garlic and jalapenos.

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Rest Day!

9am:  NextGen CF Kids!

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.

Skill/Strength: Bench Press

WOD: 

Wallballs (20/14)
Med ball Slams (20/14)
25-20-15-10-5 reps for time.

Skill/Strength: Pistols

WOD: “Elizabeth”

21-15-9 rep rounds for time of:

Squat Cleans (135/95)

Ring Dips

Post time to comments.

Marcy and son Nate at Yellowstone!

Skill/Strength: Overhead Squat 10-10-10 (strict)

WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Eric's challenge: Start with strict pullups wearing a weight vest.  When you barely can complete your previous set, switch to kipping pullups wearing a weight vest.  When you barely can complete your previous set, strip the weight vest altogether and continue on as long as you are able.  Post weighted vest amount and how long you were able to go.

Skill/Strength: GHD Situps 15-15-15 (strict)

WOD:

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

Strength/Skill: Front Squat 10-10-10

WOD:  "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)

Rest Day!

Gymnastic Certification today and Sunday from 9-5!

(Reminder: all classes are cancelled today)

Skill/Strength: Deadlift

WOD: 

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

Also, starting tonight we are changing our NextGen CF Kids! classes from 7pm to 6pm.

Strength/Skill: L-sits

WOD: 

Run 400m/40 Kettlebell Snatches (35/25)

Run 800m/30 Kettlebell Snatches (35/25)

Run 1200m/20 Kettlebell Snatches (35/25)

Run 1600m/10 Kettlebell Snatches (35/25)

For time.

Connor gets in the zone on the Overhead Squats