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July 31, 2011
Monday, August 1st, 2011
Attention everyone: A new two-week series of OnRamp for beginners starts tonight at 7pm!
Also, attention all 30-Day Paleo Challengers: Today, we do "after pics" and measurements. Please call Eric to reserve a spot to get this done.
Skill/Strength: Clean
WOD:
For time:
10 Handstand push-ups
20 Wall ball shots, (20/14)
30 Toes-to-bar
40 Power cleans, (135/95)
50 Burpees
60 Sumo deadlift high-pull, (75/45)
Ladies and gentlemen, the new and improved; "Mr Dubbs"
July 30, 2011
Sunday, July 31st, 2011
July 29, 2011
Saturday, July 30th, 2011
9am: NextGen CF Kids!
10am: "RJ"
Five rounds of:
Run 800 meters
5 Rope Climbs, (15 ft)
50 Push-ups
For time.
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.
He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD has established a trust fund for them.
July 28, 2011
Friday, July 29th, 2011
July 27, 2011
Thursday, July 28th, 2011
July 26, 2011
Wednesday, July 27th, 2011
Attention: This is a big weekend for many. First off, it is the CrossFit Games in California. There should be a link to the 2011 CrossFit Games (link on the right) for you to watch live free coverage all weekend! It will be amazing!
Also, best wishes to Chad, Sarah, Adam, Sarah and Eric as they take on the grueling GoRuck Challenge in OKC this Friday night/Saturday morning! 8-10 hours, 15-20 miles with loaded backpacks led by Green Berets. 'Nuff said!
That being said, we will need to do measurements/after pictures for all Paleo Challenge takers on the following Monday, August 1st.
Due to an emergency with Coach Julie family, NextGen CrossFit Kids! will be held today at 6 pm. Thursday and Saturday class will be cancelled. We apologize for any inconvenience.
Skill/Strength: Ring Pushup progressions
WOD: Three rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Run 800m between rounds. Post time to comments.
Marcy and Eric C. gettin' after it!
July 25, 2011
Tuesday, July 26th, 2011
Strength/Skill: Overhead Squats
WOD:
Buy-in: 30 Glute-Ham Back Extensions
then,
Double-Unders
Bicycles
100-80-60-40 and 20 rep rounds, for time. Post time to comments.
Brian and Tim: Done with OnRamp and tearin' it up!
July 24, 2011
Monday, July 25th, 2011
Skill/Strength: Knees to Elbows
WOD - Three rounds for time of:
30 Wallballs, (20/14)
30 Squat snatches, (75/45) (movement initiates with barbell below the knees)
20 minute time limit. Post time to comments.
Compare to Monday, August 10th, 2009
From the Vault:
"The Couplet Wrecks Shop" - video [wmv] [mov]
July 23, 2011
Sunday, July 24th, 2011
July 22, 2011
Saturday, July 23rd, 2011
9am: NextGen CrossFit Kids!
10am: Hero's WOD
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
July 21, 2011
Friday, July 22nd, 2011
Skill/Strength: None
WOD: 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.
July 20, 2011
Thursday, July 21st, 2011
Skill/Strength: Dips
WOD: Lindsey's Little Birthday WOD!
Buy in: 1000m Row
then,
21-15-9 reps
Deadlift (225/135)
Sit-ups (Frog Style) no anchor
Burpees
Is somebody getting married soon?!?
July 19, 2011
Wednesday, July 20th, 2011
Strength/Skill: Front Squat, 5 sets x10 reps
WOD: "Bob's Big Birthday Blowout"
Seven rounds for time of:
20 Double-unders
8 Ground to Overhead (135/95)
5 Kettlebell Swings (70/55)
Post time to comments.
July 18, 2011
Tuesday, July 19th, 2011
Skill/Strength: Kipping Pullup
WOD: 400m Lunge Walk
Gotta love this Tulsa heat!
July 17, 2011
Monday, July 18th, 2011
On Ramp reminder: We will be starting a new two-week series of OnRamp classes for beginners, tonight at 7pm! Class size is limited to five people, so call now to reserve your spot!
Also: All July "All Day Long Strong" Paleo Challengers are welcome to get a midpoint bodyfat check-up today and tomorrow. Make sure you do not exercise beforehand and be sure to bring your starting stats. Please call ahead to reserve a spot with Eric's schedule.
Oh, and some of you owe a few bucks. Remember, you gotta pay to cheat!
Skill/Strength: Press, 5 sets x10 reps
WOD: "Tabata Yo-Mama"
Sledgehammer-to-tire smashes
Knees to Elbows
Ring Pushups
Squat Cleans (75/53)
Double-Unders
Same rules as "Tabata This!" Post score to comments.
July 16, 2011
Sunday, July 17th, 2011
July 15, 2011
Saturday, July 16th, 2011
Announcement: Effective immediatey, all 10am Saturday WOD's are dedicated to "Hero's".
Come on in and GET SOME!
9am: NextGen CF Kids!
10am: Hero's WOD - "Abbate"
Run 1 mile
21 Clean and jerk, 155lbs
Run 800 meters
21 Clean and jerk, 155lbs
Run 1 Mile
For time. Post time to comments.
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
July 14, 2011
Friday, July 15th, 2011
On Ramp reminder: We will be starting a new two-week series of OnRamp classes for beginners, next Monday night at 7pm! Class size is limited to five people, so call now to reserve your spot!
Skill/Strength: Muscle Up progressions
WOD: 20, 15, 10, 5 reps of:
DB Thrusters (45's/30's)
Burpee Pull ups
Post times to comments.
Eric's challenge: Step it up to 55lb/35lb kettlebells
On the subject of hand health...
Although many beginners are proud of their battle scars, if you've been doing crossfit for a while, having your callouses rip off in the middle of a WOD can get to be a real pain.
Proper hand health goes a long way as an athlete, and there are a few tricks I've learned to help you along your journey.
Read below...
Part One:
First, you've got to get on it BEFORE your next 100 rep pullup workout. Forget trying to buff them down with Pumice stones and the like. That's weak sauce. Instead, buy yourself a callous removing razor from your nearest drugstore. I believe I bought the one in the picture for around $7 or 8 bucks (three years ago!). Next, carefully drag the flat razor across the dead skin with your hand stretched out. It should peel right off. If you go slow and careful, you will not have any problems. And yes, while in a hurry, I've cut into my skin a few times, but it's not that big of a deal. It feels like a little paper cut, nothing compared to the pain of having a callous rip off.
Moving on... NOW you can break out the sandpaper-like surface to brush the skin. Guy's, don't skip this magic part if you want to keep your lady happy. Nobody likes to be massaged by a gorilla. At least not Luila.
In the third picture, you'll see the happy hand and the hurting hand side by side. The choice is yours - take care of your hands.
Stay tuned for Part Two next week on what to do in case you do rip.
July 13, 2011
Thursday, July 14th, 2011
WOD:
Run 5k (LaFortune Park loop is a good choice)
For time. Post time to comments.
or,
Come to the gym and do "Jerry"
Run 1 mile
Row 2K
Run 1 mile
For time.
For time. Post time to comments.
July 12, 2011
Wednesday, July 13th, 2011
Skill/Strength: Headstand progressions
WOD: (idea from CrossFit Football)
One Minute On...One Minute Off...for 10 minutes.
30 KB Swings (1.5 pood/1 pood)
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For any penalty counted, perform a 1000 meter row.
Post rounds completed and penalties to comments.
If your hands are bloodied up from yesterday's WOD, you may substitute kettlebell swings with box jumps instead.
July 11, 2011
Tuesday, July 12th, 2011
Skill/Strength: Deadlift
WOD: "Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats
Post time to comments.
July 10, 2011
Monday, July 11th, 2011
Skill/Strength: Ring Pushups
WOD: Snatch
Find a new 1RM.
Post loads to comments.
The Back Lever
July 09, 2011
Sunday, July 10th, 2011
July 07, 2011
Friday, July 8th, 2011
Skill/Strength: Overhead Squats
WOD:
Five rounds, for time of:
5 Squat Cleans (155/105)
30 Double-unders
July 06, 2011
Thursday, July 7th, 2011
Skill/Strength: Knees to Elbows
WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
July 05, 2011
Wednesday, July 6th, 2011
Attention: A new series of On Ramp starts tonight at 7pm for anyone wanting to join NextGen. Please call 918-850-5069 to reserve your spot
Skill/Strength: Bench Press, 5x5 (no help from spotter)
WOD:
Run 1600m/1200m/800m/400m/400m/400m for time.
Rest three minutes between runs.
July 04, 2011
Tuesday, July 5th, 2011
Attention: A new series of On Ramp starts tomorrow night at 7pm for anyone wanting to join NextGen. Please call 918-850-5069 to reserve your spot!
Skill/Strength: Dips
WOD:
Three rounds for time of:
50 Double-unders
25 Wallball "2-for-1's" (20/14)
Post time to comments.
From the CrossFit Vault: Zac Pine 7:23 on today's WOD - video [wmv] [mov]
It's more important than ever to stay hydrated in this weather. Please drink plenty of water before, during and after your workouts.
Drink this, not that!
