Attention all:

1. In honor and respect, we will be offering the "31 Hero's WOD" this Saturday at 10am for all interested!

2. Ladies-only 9:30am, Mon-Wed-Fri bootcamp classes start this Friday!  Call 918-850-5069 for info.

3. We will be closed on Monday, Sept. 5th in observance of Labor Day.

4. Don't forget to mark your calenders, September is going to be a busy month!  
Sat, Sept 3rd: "31 Hero's WOD"
Sat, Sept 10th: "Cystic Fibrosis Stair Climb and NextGenCrossFit Challenge
Sat, Sept 17th: "Fight Gone Bad! 6"
Sat, Sept 24th: "Warrior Dash"

Strength/Skill: none

WOD: "Annie"
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

The original "Annie" Sakamoto in whom this workout is named after.

Attention all:

1. In honor and respect, we will be offering the "31 Hero's WOD" this Saturday at 10am for all interested!

2. Ladies-only 9:30am, Mon-Wed-Fri bootcamp classes start this Friday!  Call 918-850-5069 for info.

3. We will be closed on Monday, Sept. 5th in observance of Labor Day.

4. Don't forget to mark your calenders, September is going to be a busy month!  
Sat, Sept 3rd: "31 Hero's WOD"
Sat, Sept 10th: "Cystic Fibrosis Stair Climb and NextGenCrossFit Challenge
Sat, Sept 17th: "Fight Gone Bad! 6"
Sat, Sept 24th: "Warrior Dash"

Strength/Skill: Deadlift

WOD: "Nancy"

Run 400m
15 Overhead Squats (95/65)

Five rounds for time. Post time to comments.

Katie-Mac

Strength/Skill: Ring Pushups

WOD:

Clean and Jerk
1-1-1-1-1

Post loads to comments.

Juston

Don't forget:  Tonight begins a new two-week series of "On Ramp" sessions for beginners.  Call 918-850-5069 to reserve your spot

Strength/Skill: Overhead Squats

WOD:

2009 South Central Regional Qualifiers WOD #2
 
50 Chest-to-Bar Pullups 
50 Burpees
For time.

Post time to comments. 

Rest Day!

9am: NextGen CF Kids!

10am: "Johnson"

Complete as many rounds as possible in 20 minutes of:

9 Deadlifts, (245lbs)
8 Muscle-ups
9 Squat cleans, (155lbs)

Post rounds to comments.

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. 

He is survived by his wife Durinda Johnson. 

Strength/Skill: Knees to Elbows

WOD: 

For time:
Run 400m
15 Presses (95/55)
Run 400m
15 Push Presses
Run 400m
15 Jerks 
Run 400m
15 Sumo Deadlift High Pulls 

Post time to comments.

Strength/Skill: Bench Press

WOD: "Beach Assault"

“Row to shore” – 1000m row
“Ascend the cliff” – 5 rope climbs (20 ft.)
“Attack the objective” – 100 Burpees and 
                                -- 100 Wallballs (20/14)
“Extract the wounded” – 200m Sandbag carry
                                   (120/90)
“Descend the cliff” – 5 rope climbs (20 ft.)
“Extraction” – 1000m row

For time.  Post time to comments.

Only non-whiners will be allowed to go on this mission. Compare to Tuesday, March 10th, 2009.

OKC GORUCK Challenge "Class 50" - A write-up on the 13-hour Challenge that Will Introduce you to Yourself. - by Bryan Black of ITS Tactical

Strength/Skill: Dips

WOD:

Snatch 
1-1-1-1-1

Post loads to comments.

2011 CrossFit Games Men's Event #1

Strength/Skill: Front Squat

WOD:  Turkish Get Up

30 reps for form.   

Post load to comments.

Pregnant pull-up progression - video [wmv] [mov]

Luke and Todd - BFF!

Strength/Skill: Kipping Pullups

WOD:

Five rounds for time of:

5 Deadlifts (275/185)
10 Burpees

Post time to comments.

Rest Day!

The Smiths

9am:  NextGen CF Kids! (Seb's B-day party!)

9:30-10:30am: Track WOD (Memorial H.S. Track - behind LaFortune)

This Saturday, we are going to have an open workout for all NextGen CF Kids! at 9am.
All adults need to meet at the Memorial H.S. track (behind LaFortune) for the WOD instead of training at the gym.  
Adult class will run from 9:30-10:30am instead of the normal 10-11am time.  Thanks!

Skill/Strength: Press

WOD: Complete as many rounds as possible in 20 minutes of:

5 Handstand Pushups
10 Ring Rows
15 Good Mornings (75/45)

Post rounds to comments. 

This Saturday, we are going to have an open workout for all NextGen CF Kids! at 9am.
All adults need to meet at the Memorial H.S. track (behind LaFortune) for the WOD instead of training at the gym.  
Adult class will run from 9:30-10:30am instead of the normal 10-11am time.  Thanks!

Skill/Strength: Muscle-ups

WOD:  

Clean and Jerk
1-1-1-1-1 

Post loads to comments.

On Saturday, September 10th, 2011, Next Generation CrossFit is teaming up with the Cystic Fibrosis Foundation to help raise awareness, support and money for this important cause.  The event will be held at the HA Chapman Stadium at the University of Tulsa and will begin with a stadium climb followed by a NextGen CrossFit challenge.  In addition to athletes taking the challenge, we will be needing a team of volunteers to help set-up, run and breakdown the event.  Please contact eric@nextgenerationcrossfit.com to volunteer.  You can click HERE for a link to the event.  Thanks!

This Saturday, we are going to have an open workout for all NextGen CF Kids! at 9am.
All adults need to meet at the Memorial H.S. track (behind LaFortune) for the WOD instead of training at the gym.  
Adult class will run from 9:30-10:30am instead of the normal 10-11am time.  Thanks!

Skill/Strength: Back Squats

WOD: 

175m Walking Lunge
25 Ring Pushups

Three rounds for time.  Post time to comments.

Brooklyn!

This Saturday, we are going to have an open workout for all NextGen CF Kids! at 9am.
All adults need to meet at the Memorial H.S. track (behind LaFortune) for the WOD instead of training at the gym.  
Adult class will run from 9:30-10:30am instead of the normal 10-11am time.  Thanks!

Skill/Strength: Headstands/Handstands

WOD: 

Three rounds, each individually timed of: "Baseline"

Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups

Rest 5 minutes between sets.  Post all three times to comments. 

Hey everyone!

1. A new two-week series of OnRamp for beginners starts tonight at 7pm!  All newbies please show up at 6:45pm to sign up.

2. This Saturday, my son Sebastian will be turning 9 (what the?!?) years old!  In celebration, we are going to have an open workout for all NextGen CF Kids! at 9am and party from 10-11am.  
Therefore, we are asking all adults to meet out at the Memorial H.S. track (behind LaFortune) for a killer track WOD instead of training at the gym.  Adult class will run from 9:30-10:30am instead of the normal 10-11am time.  Thanks!

Skill/Strength: Deadlift

WOD:

For time:
30 Thrusters (135/95) 

Reminder:  A new two-week series of OnRamp for beginners starts tomorrow night at 7pm!  Call 918-250-5069 to let us know you're coming!

Rest Day!

Grand Trunk Hammoks website.

9am: NextGen CF Kids!

10am: Hero's WOD - "Brenton"

Five rounds of: 

Bear crawl 100 feet 
Standing broad-jump, 100 feet

For time.

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. 
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh. 

Skill/Strength: Ring Pushups

WOD: "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.

The Spartans do not ask how many are the enemy, 
but where are they.
—Plutarch, Sayings of the Spartans 

Skill/Strength: Overhead Squats

WOD: Five rounds of:

Max Burpees in one minute (full range of motion)

Rest five minutes between sets.  Post reps for each round to comments.

Gym records: Chad, 33 reps and Leslie with 28 reps.

***Kevin - you and your boys post your scores to comments.***

Starting in September, we will be offering two new classes:  

1)  A Master's Class (50+ years) at 6am and 4pm that will run in conjunction with regular programming.  I'm convinced it'll be a whole new sub-culture here at NextGen.

2)  A Mom's class ("Hot Mamas"? "Butt Camp"?), Monday-Wed-Fri at 9:30am.  Cost is $100/month and will be led by Kymm!  Childcare will be provided (once we find the right person) and it's going to be AWESOME!   Call 918-850-5069 to get your name on the list!  This one will fill up fast, so spread the word...

Skill/Strength: Knees to Elbows

WOD: 

Run 400m
100 Kettlebell Swings (55/35)
100 Wallballs (20/14)
100 Box Jumps (20/16)
Run 400m

For time.  Partition the KBS, Wallballs and Box Jumps as needed. Start and finish with a 400m run. 

Jon

Skill/Strength: Bench Press

WOD:

Row 2K, for time.  

Post time and damper setting to comments.

Skill/Strength: Dips

WOD: "Diane"

Deadlift (225/135)
Handstand Pushups
21-15-9 reps for time. 

Blast from the past: Chad crushing "Diane"

Rest Day!

Sebastian (and Sophia) at Jenks Wrestling camp.

9am: NextGen CF Kids!

10am Hero's WOD: "Murph"

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

For time. 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Johnny Bunn and Eric doing "Murph"

Strength/Skill: Front Squat, 5x5

WOD: 

Row 500m
Run 400m
50 Double-Unders

Three rounds, each separately timed with a five minute break in-between. Post all three scores to comments. 

"Annie Sakamoto, 2011 Spirit of the Games Award Winner" - video [wmv] [mov]

Strength/Skill: Kipping Pullup progressions

WOD: "Karen"

150 Wallballs for time.

"This Is Sick" from the 2011 Reebok CrossFit Games - video [wmv] [mov]

Hand Health, Part 2:
(continued from Friday, July 15th)

OK.  Let's say you do one thousand pullups in a workout and you do, in fact, rip.  What then?  First thing is to cut off the dead skin ("flappers") with a pair of nail clippers.  Box cutters and scissors will work but are awkward and you'll need someone to do it for you.  Once the ripped callous has been removed, you'll have to wash your hands with soap.  This is where Scream Phase One starts.  After that, you basically have two options:

Option 1)  Don't do anything.  Enjoy the next four to five days of Prolonged Scream Phase One every time you wash your hands, grab anything hot, like a steering wheel or grapple with Christian Derr.  An all time favorite of the "just suck it up!" crowd, this option keeps you out of the gym for about a week, until healed.

Option 2)  Apply some kind of first aid antiseptic liquid bandage like New Skin.  This is Scream Phase Two.  I've heard little old church ladies say things that would make a sailor blush upon application.  Scream Phase Two is approximately ten times worse than Scream Phase One and lasts about 40 seconds before your universe begins to upright itself.  The New Skin adds a protective coating over the wound allowing you to be relatively functional for the next few days.  I would personally rather put up with 40 seconds of black-out pain than four days of being pretty much useless in all things.  But that's just me.  
***Disclaimer:  Do not attempt to apply New Skin over deep wounds, especially if they are still pouring blood.  Only an idiot would do this.  Ask me how I know.

There you have it!  Ripping sucks, but will occasionally happen.  Clearly, taking simple steps weekly to keep your hands in good shape is the only way to go.  
At least until your next 1,000 rep pullup workout.

Skill/Strength: Press, 5x5

WOD: "Grace"

30 Clean and Jerks (135/95), for time.

Post time and loads to comments.
 

Todd, Eric, Adam, Sarah and Chad carrying the 100.8 pound "Thor Hammer"