9am:  NextGen CF Kids! is cancelled today.  We apologise for any inconvienience.

10am Hero's WOD :"Morrison"

50-40-30-20 and 10 rep rounds, for time, of: 

Wall balls, 20lbs
Box jump, 24"
Kettlebell swings, 55lbs

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. 
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. 

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)

Post your best lifts of each of your three exercises to comments as well as in our new record logs kept at the gym.  If you are going for a gym record, be sure to have a trainer watching you for all 1RM attempts, otherwise it will not count.

Skill/Strength: Muscle-up progressions (to be used as a warm-up for today's WOD)

WOD: "Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/55)

Post rounds completed to comments.

Eric and "Cappo"

Skill/Strength: Deadlift 

WOD: "Jerry"

For time:
Run 1 mile
Row 2k
Run 1 mile

Post time to comments.

Mr. Dubbs: CrossFit four times a week, nothin' but Paleo whole foods and a burning desire to achieve his goals. 
Six months, 75lbs.  Great job, man!
I think it's time for another Next Gen Paleo Challenge.  Oh yeah.

Skill/Strength: Hang Snatches

WOD: 
In teams of two, complete the following for time: 

100 Burpees
150 Pushups
200 Lunges
250 Sit-ups 

Only one person can be moving at a time.  Post time and training buddy to comments.

Nothing but smiles from this weekends Warrior Dash! 

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

Skill/Strength: Handstand progressions

WOD:

For time:
5 Dead-hang Pullups
1 Clean and jerk (155/105)
4 Dead-hang Pullups
2 Clean and jerks
3 Dead-hang Pullups
3 Clean and jerks
2 Dead-hang Pullups
4 Clean and jerks
1 Dead-hang Pullup
5 Clean and jerks

Advanced athletes use a weight for pullups.  Post time and any additional weight to comments.

Warrior Rest Day!

9am: NextGen CF Kids!

10am: "JT"

Handstand push-ups
Ring dips
Push-ups

21-15-9 reps, for time.

The Warrior Dash is here!

Hey everyone,

Two things:

1. Don't forget, this Saturday is "The Warrior Dash"!  If you are not competing, please come show your support and take a ton of pictures.  All NextGen athletes start times are on the whiteboard at the box.  Also, we will be still having our normal scheduled classes on Saturday morning.

2. 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, so call now to reserve your spot!

-Eric

Skill/Strength: Sumo Deadlift

WOD: 

Five rounds for time of:
40 Double-unders
30 Kettlebell swings, (35/25)
20 Box jumps, (24"/20")

Totally digging our new Rogue Squat Racks!

Hey everyone,

Two things:

1. Don't forget, this Saturday is "The Warrior Dash"!  If you are not competing, please come show your support and take a ton of pictures.  All NextGen athletes start times are on the whiteboard at the box.  Also, we will be still having our normal scheduled classes on Saturday morning.

2. 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, so call now to reserve your spot!

-Eric

Skill/Strength: L-sits

WOD: "Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

There is no time component to this WOD.  Allow enough rest between rounds to allow for max reps.

WOD Demo with Brendan Gilliam - video [wmv] [mov]

Skill/Strength: none

WOD:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.  Post loads to comments.

WOD Demo with Elyse Umeda - video [wmv] [mov]

Skill/Strength: Pistol Practice

WOD:  "Shouldercide"
Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1
Post loads to comments.

Skill/Strength: None

WOD:  "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.

Compare to Monday, April 11th, 2011

CrossFit's growing!  Click HERE to see all CrossFit affiliates worldwide.

Rest Day!

"I come from a long line of cockfighters. While everyone else's grandparents were investing in real estate or oil, my family invested in cocks." 
- Clark, while warming up for a WOD one day.

Pictoral proof that Clark is indeed, from a long line of cock fighters: Uncle Kevin. Deceased. Hell of a cocksman.

9am: NextGen CF Kids!

10am: "Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Last year's FGB6:

Skill/Strength: Jerks

WOD:

For time:
Run 1 mile
100 Sit-ups
100 Supermans
Run 1 mile

Mix and match supermans and sit-ups as needed.  Post time to comments.

Skill/Strength: Knees to Elbows

WOD:

Row 2K, for time.  

Post time and damper setting to comments.  Compare to Tuesday, August 9th, 2011

Good to have seen Flip when he flew in from Denver to visit his T-town homies last week!  We miss you man!

Skill/Strength: Overhead Squats

WOD:

Four rounds for time of:
Run 400 meters
15 Thrusters, (95/65)
15 Pull-ups

Post time to comments.

Great time at the Cystic Fibrosis event last Saturday!  A HUGE "Thank You!" to all of the volunteers, competitors and donators to help raise money and awareness to this important cause.

(If you look real close, you might get to see Luila's famous shoe incident.)

Skill/Strength: Dips

WOD: "CF Games Open 11.1"

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55)

Post total # of reps to comments

Positioning for the bar dip. (need to have subscription to the CrossFit Journal)

Coach Chad counting double-unders for Coach Adam at this year's Open qualifications.

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!

Skill/Strength: Bench Press

WOD:

Five rounds for time of:
15 Deadlifts, (185/135)
15 Toes to bar 

Post time to comments.

Congrats to the Kuester family on last weekends, Cherokee Nation Run.  
It was Dylan and Olivia's first 5K!

Great job, guys! 

Brian 23:11
Dylan 29:20
Olivia 38:38

Rest Day

9/11 - A day we will never forget.

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!

Hey everyone!  Don't forget to join us today as we raise awareness and money for the Cystic Fibrosis Foundation! 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.  Check-in time is at 11am and the Stadium Run begins at 12pm sharp!
For more info, you can click HERE for a link to the event.  Thanks!

9am: NextGen CF Kids!

10am: "Wilmot"
Six rounds of:
50 Squats
25 Ring dips
For Time

11am: Check-in time for Cystic Fibrosis Event at TU Football stadium

12pm: Stadium Climb and CrossFit Challenge. 

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!

Hey everyone!  Don't forget to join us this tomorrow as we raise awareness and money for the Cystic Fibrosis Foundation! 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 fun NextGen CrossFit challenge.  Check-in time is at 11am and the Stadium Run begins at 12pm sharp!
In addition to athletes taking the challenge, we will be needing a small team of volunteers to help set-up, run and breakdown the event.  Please contact eric@nextgenerationcrossfit.com to volunteer.  For more info, you can click HERE for a link to the event.  Thanks!

Skill/Strength: none

WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Hey everyone!  Don't forget to join us this Saturday as we raise awareness and money for the Cystic Fibrosis Foundation! 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.  Check-in time is at 11am and the Stadium Run begins at 12pm sharp!
In addition to athletes taking the challenge, we will be needing a small team of volunteers to help set-up, run and breakdown the event.  Please contact eric@nextgenerationcrossfit.com to volunteer.  For more info, you can click HERE for a link to the event.  Thanks!

Skill/Strength:  Front Squat

WOD: "Whipmaster"
Double-unders/Crossovers/Backwards Single-unders
50-40-30-20-10 rep rounds, for time.
Post time to comments. 

Anthony DeLongis - the REAL Whipmaster

Skill/Strength: Muscle-up practice

WOD:"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score. 
E.G., 10, 22, 9, 15, 15 = 71

Today's workout is Tabata This! It's an infamous CrossFit workout and if you've never done it before, you're in for a treat. There are two ways to approach Tabata intervals. One way is to simply 'go for broke' on each 20 second interval. This will lead to utter devastation by the end of your workout, and will not lead to your best score. The other way is to pace yourself. Here's the problem with pacing... if you go out too slowly (only do 14 squats on the first round) and you are capable of more than that in later rounds, you'll only score the number of reps you did on your worst round. So pacing requires a bit of experience to know how hard to go out on the first round. - Andy Petranek, CrossFit L.A.

Attention:  There will be NO NextGen CF Kids! class tonight.  We apologise for any inconvienence.

Skill/Strength: Ground to Overhead practice.

WOD: 2009 South Central Regional Qual - WOD #1

Three rounds for time:
10 Ground to Overhead's (155/105)
Row 500m
*20 minute time limit.  Hip crease must drop below top of patella on each rep.  Post time to comments.

Learning the Overhead Squat

Labor Day!

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

Rest Day!

Reminder:  NextGen will be closed tomorrow in observance of Labor Day.

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

9am:  NextGen CF Kids!

10am:  “31Heroes”

Complete as many Reps as possible in 31 minutes, of:

8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

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.

Skill/Strength: Back Squat

WOD:

Ten rounds, for time, of:

15 Deadlifts (135/95)
15 Pushups

Deadlift-Pushup WOD [wmv] [mov] 5-27-07