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October 31, 2011
Tuesday, November 1st, 2011
Skill/Strength: Muscle-ups
Adam's week of WOD's - #2
Squat Snatch (95/65)
Chest-to-bar pullups
21-15-9 reps for time.
October 30, 2011
Monday, October 31st, 2011
Skill/Strength: Back Squat, 1RM
Adam's week of WOD's - #1
30 Handstand Pushups
40 Pullups
50 Kettlebell Swings (55/35)
60 Situps
70 Burpees
For time.
October 29, 2011
Sunday, October 30th, 2011
Rest Day!
*** Come to the gym at 2pm for the launching of our next Paleo Challenge (aka the "Dubbs Challenge"). If you have any friends that are curious, please bring them!
October 28, 2011
Saturday, October 29th, 2011
Attention all:
1) Due to the 33rd Annual Tulsa Run and the OSU Homecoming, we will not be open for classes today. We apologise for any inconvienience.
2) Tomorrow at 2pm, we are hosting the 2nd NextGen Paleo Challenge of 2011. Guest speaker will be Coach Dubbs!
October 27, 2011
Friday, October 28th, 2011
Attention all:
1) Due to the 33rd Annual Tulsa Run and the OSU Homecoming, we will not be open for classes this Saturday. We apologise for any inconvienience.
2) This Sunday at 2pm, we are hosting the 2nd NextGen Paleo Challenge of 2011. Guest speaker will be Coach Dubbs!
Strength/Skill: Handstand pushups
Chad's week of WOD's - #5
21-18-15-12-9-6-3 reps, for time:
Wallballs (20/14)
Kettlebell swing (55/35)
Toes to bar
October 26, 2011
Thursday, October 27th, 2011
Attention all:
1) Due to the 33rd Annual Tulsa Run, we will not be open for classes this Saturday. We apologise for any inconvienience.
2) This Sunday at 2pm, we are hosting the 2nd NextGen Paleo Challenge of 2011. Guest speaker will be Coach Dubbs!
Strength/Skill: Deadlift
Chad's week of WOD's - #4
For time:
Run 800m with medball (20/14)
100 box step-ups (24/20)
Run 800m with medball (20/14)
Post time to comments.
Next Generation Crossfit | Jeremy Bedell's Story from Redeemed Productions on Vimeo.
October 25, 2011
Wednesday, October 26th, 2011
Don't forget: This Sunday at 2pm, we are hosting the 2nd NextGen Paleo Challenge of 2011. Guest speaker will be Coach Dubbs!
Skill/Strength: Ring Pushups
Chad's week of WOD's - #3
Six rounds, for reps:
1min Thrusters (95/65)
1min Burpees
1min Rest
October 24, 2011
Tuesday, October 25th, 2011
Don't forget: This Sunday at 2pm, we are hosting the 2nd NextGen Paleo Challenge of 2011. Guest speaker will be Coach Dubbs!
Skill/Strength: Overhead Squat
Chad's week of WOD's - #2
Row 12x 1min on/1 min rest between sets.
Post total meters to comments.
October 23, 2011
Monday, October 24th, 2011
Interested in training with us? We will be starting a new two-week series of OnRamp classes for beginners, tonight at 7pm! Class size is limited, so call now to reserve your spot!
Skill/Strength: Knees to Elbows
Chad's week of WOD's - #1
6 rounds of Tabata muscle snatches (45lbs/35lbs - 20 seconds of work, 10 seconds of rest)
Rest 1 minute
6 rounds of Tabata back squat to push-presses (45lbs/35lbs)
Rest 1 minute
6 rounds of Tabata deadlift to bar push-ups (135lbs/95lbs)
Rest 1 minute
6 rounds of Tabata split jerks (45lbs/35lbs)
Post total reps to comments.
Going completely primal on last Friday's Deadlift/HSPU WOD, Chad bumped the weight from 275 to 405 and used plates to drop to a deeper head to floor handstand pushup. Time: 10:25. Great job, man, that was a sight to behold!
October 22, 2011
Sunday, October 23rd, 2011
Interested in training with us? We will be starting a new two-week series of OnRamp classes for beginners, next tomorrow night at 7pm! Class size is limited, so call now to reserve your spot!
Rest Day!
October 21, 2011
Saturday, October 22nd, 2011
Updates:
1. Interested in training with us? 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!
2. Our next Paleo Challenge will launch Sunday, Oct 30th, just in time to get you through the holidays!
3. Interested in competing in CrossFit? Starting today, we will be adding a new Competitors class at 11am on Saturdays!!!
9am: NextGen CF Kids!
10am: Members WOD ("Bull")
11am: Competitors WOD (same)
"Bull"
Two rounds for time of:
200 Double-unders
50 Overhead squat, (135/95)
50 Pull-ups
Run 1 mile
Albany CrossFit on today's WOD - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]
U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
October 20, 2011
Friday, October 21st, 2011
Updates:
1. Big thanks to Bob for this weeks programming! Next week is going to be Chad's choice.
2. Interested in training with us? 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!
3. Our next Paleo Challenge will launch Sunday, Oct 30th, just in time to get you through the holidays!
4. Interested in competing in CrossFit? Starting tomorrow, we will be adding a new Competitors class at 11am on Saturdays!!!
Skill/Strength: Bench Press
WOD:
Deadlift (275/185)
Handstand Pushups
5-4-3-2-1-2-3-4-5 rep rounds, for time.
"Knowing Vs. Doing - Nutritional Coaching With Dr. John Berardi",CrossFit Journal preview video [wmv] [mov]
Afraid to try CrossFit? Don't tell that to Janelle! She just crossfitted for the full term of her pregnancy! Congrats girl, only one more week to go!
October 19, 2011
Thursday, October 20th, 2011
Skill/Strength: Dips
WOD:
Complete as many rounds as possible in 15 minutes of:
5 Squat Snatch
10 Wallballs
15 Box Jumps
Choose your own weights on snatches and wallballs, choose your height on box jumps. Everybody as rx'd. Post weight/height/rounds to comments.
October 18, 2011
Wednesday, October 19th, 2011
Skill/Strength: Front Squat
WOD: "Helen"
Run 400m
21 Kettlebell Swings
12 Pullups
Three rounds for time. Post time to comments.
Jamie on her way to the peak of Mt. Baldy, NM!
October 17, 2011
Tuesday, October 18th, 2011
Skill/Strength: Pullups (kip and butterfly)
WOD: "Flight Simulator"
Complete for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.
October 16, 2011
Monday, October 17th, 2011
Skill/Strength: Press
WOD: "Grace"
30 Clean and Jerks (135/95)
For time.
October 14, 2011
Saturday, October 15th, 2011
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts, (250/150)
Post time to comments.
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
October 13, 2011
Friday, October 14th, 2011
Strength/Skill: Muscle up practice
WOD: "Fran"
Thrusters (95/55)
Pullups
21-15-9 reps for time.
October 12, 2011
Thursday, October 13th, 2011
October 11, 2011
Wednesday, October 12th, 2011
Skill/Strength: Freestanding Handstand Pushups
WOD:
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, (20/14)
10 Toes to bar
10 Box jumps, (24"/20")
October 10, 2011
Tuesday, October 11th, 2011
Skill/Strength: Deadlift
WOD: Tabata Double-under
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.
Post Tabata score to comments.
WOD Demo with Chris Spealler and Miranda Oldroyd - video [wmv] [mov]
October 09, 2011
Monday, October 10th, 2011
Skill/Strength: Strict Pushups
WOD: "Jackie"
Row 1000m
50 Thrusters (45/33)
30 Pull-ups
Post time to comments.
Row 1000m
50 Thrusters (45/33)
30 Pull-ups
Post time to comments.
October 07, 2011
Saturday, October 8th, 2011
Hero's Week!
"Nutts"
For time:
10 Handstand push-ups
15 Deadlift, (250/170)
25 Box jumps, (30"/24")
50 Pull-ups
100 Wallballs, (20/14)
200 Double-unders
Run 400 meters with a (45/25) plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
October 06, 2011
Friday, October 7th, 2011
Hero's Week!
"Hammer"
Five rounds, each for time, of:
5 Power clean, (135/95)
10 Front squat
5 Jerks
20 Pull-ups
Rest 90 seconds
Post time of each round to comments.
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
October 05, 2011
Thursday, October 6th, 2011
Hero's Week!
"Manion"
Seven rounds for time of:
Run 400 meters
29 Back squat (135/95)
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.
October 04, 2011
Wednesday, October 5th, 2011
Hero's Week!
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
October 03, 2011
Tuesday, October 4th, 2011
Hero's Week!
"Santiago"
Seven rounds, for time, of:
18 Dumbbell hang squat cleans, (35's/20's)
18 Pull-ups
10 Power cleans, (135/95)
10 Handstand push-ups
U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, GA, died on July, 18, 2010, in Bagram, Afghanistan.
He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.
October 02, 2011
Monday, October 3rd, 2011
Announcements:
1. Just a reminder to everyone that we now have a "Women's-only Class" every Mon-Wed-Fri at 9:30am! September was our launch month and it went really well. Cost is $100/mo. and is taught by Kymm. All female NextGen members on an Unlimited Membership are allowed to come to any of these classes as part of their membership although they may find that the classes are quite a bit easier than normal programming. If interested, please call or email Eric at the location info on the left.
2. This week is "Hero's Week! For the next six days we will be honoring fallen hero's and their families with some really tough workouts, so bring your A-Game and do your best. As always, there will be scaled/modified versions available.
"Gator"
Eight rounds of:
5 Front squat, (185/125)
26 Ring push-ups
For time.
U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.
He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
