Rest Day!

Ben and Kelly in Capetown, South Africa, with Table Mountain (7th wonder of the world) in the background.  
Not a guy to go without his crossfit workouts while on vacation, Ben walked the length of Table Mountain on his hands!

WOD: "Team Bull"

Two rounds of: 
200 Double-unders
50 Overhead squats (135/95)
50 Pull-ups
Run 1 mile
For time.

This is a two person team workout.  Details will be posted at before workout.

Skill/Strength: Pistols

WOD:

100 Kettlebell Swings (55/35)
100 Wallballs (20/14) 
100 Box Jumps (20"/16")

Yesterday's 4pm class kicked butt!

Skill/Strength: Rope climb

WOD:

Complete as many rounds as possible in 20 min of:
3 Handstand Pushups
10 Up-downs
5 Pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.  Post rounds completed to comments.

Grasshoppers, Pass-thoughs and Andrea wiping her brow.

Skill/Strength: Back Squat 3-3-3 reps

WOD:

With a continuously running clock, do one pull-up and one snatch the first minute, two pull-ups and two snatches the second minute, three pull-ups and three snatches the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. Use as many sets in any order each minute as needed.

Post loads to comments.

Dr J. yesterday, on his favorite workout of all time.

All Open competitors, please keep your schedules open for a fun post-Open party this Friday night!  Details soon to be released...

Skill/Strength: Agility drills

WOD:

Ten rounds for time of:
15 Deadlifts (1/2 bodyweight)
15 Hand-release Pushups 

Post score to comments.

That's a wrap!  
Just wanted to say how proud I am of all Next Generation CrossFit competitors for competing in the 2012 CrossFit Opens!  Also, a big shout out to all of the judges and people who stayed to cheer their favorite athletes on!  As a team, we did not score high enough to qualify to go to Regionals in Chicago, however, Chad made the top 60 men and is qualified to go.  Way to go Chad!
All competitors, please keep your schedules open for a big post-Open party this Friday night!  Details soon to be released...

Skill/Strength: GHD Back Extentions

Rest Day!

10am: Members WOD

100 Hand-release Pushups
100 Ring Rows
100 Hollow Rocks
100 Supermans
Post time to comments.  Exercises may be set in a different order of choice, but you cannot procede to the next exercise until completing the exercise you are on.

11:30-1:30 Competitors WOD: Games Open 12.5

For those who pre-ordered T-shirts and Journals, I will be running your credit card on file this week. If you would rather pay with a different payment, please let me know asap.  Thanks! - Eric

Skill/Strength: Tire flips

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

CrossFit: She gets it.

For those who pre-ordered T-shirts and Journals, I will be running your credit card on file this week. If you would rather pay with a different payment, please let me know asap.  Thanks! - Eric

Skill/Strength: Foam roll/lacrosse ball/wall stretches

WOD: CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]

Compare to 110427 and last year's Open.

Workout video demo with Neal Maddox - video [wmv] [mov] [HD mov]

 "Efficiency Tips: Pull-ups" with Chris Spealler video [wmv] [mov] [HD mov]

For those who pre-ordered T-shirts and Journals, I will be running your credit card on file this week.  If you would rather pay with a different payment, please let me know asap.  Thanks! - Eric

Strength/Skill:  Jerk

For those who pre-ordered T-shirts and Journals, I will be running your credit card on file this week. If you would rather pay with a different payment, please let me know asap.  Thanks! - Eric

WOD 1: "Baseline", for time.
    500 m Row
    40 BW Squats
    30 AbMat Situps
    20 Push Ups
    10 Pullups

WOD 2: One round of "D.T." for time.

• 12 Deadlift (155/95)
• 9 Hang power clean (155/105)
  
• 6 Push jerk (155/95)

WOD 3: One round of "Blake" for time.

• 100 foot Walking lunge with 45lb plate held overhead
• 30 Box jump, (24"/20")
• 20 Wallball shots, (20/14)
• 10 Handstand push-ups

WOD 4: One round of "Gator" for time.

• 5 Front squat, (185/125)
• 26 Ring push-ups

Each round is separately timed, then all four are added for your total for the day.

***Ladies (and gentlemen?), come to Courtney's new Zumba class tonight at 7pm to shake your booties!  Class is free to all members and only $5 to non-members!

Skill/Strength:
Back Squat

WOD:
For time:
50 Chest to Bar Pullups
50 Burpees 

"Efficiency Tips: Handstand Push-Ups" with Chris Spealler - video [wmv] [mov]

Rest Day!

10am: Members WOD

Five rounds for max reps of:
Bodyweight Bench Press
Bodyweight Deadlifts

Move to deadlifts directly from bench press without rest.  Rest as needed between rounds.  Post reps for both exercises in all rounds.

11:30-1:30 Competitors WOD:  
2012 CF Games Open 12.4

Skill/Strength: Sumo Deadlift High Pulls, 5x5

WOD:

Run 500m
50 Kettlebell Snatches (35/25)
Run 500m
50 Alternating Russian Kettlebell Swings (35/25)
Run 500m 
For time.  Post time to comments.

Chad at the American Ninja Warrior tryouts yesterday 

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Post rounds and reps completed to comments.

Graham Holmberg: 0 rounds + 25 muscle-ups (265 reps)
 

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions - video [wmv] [mov] [HD mov]

Workout video demo with Graham Holmberg - video [wmv] [mov] [HD mov]

"Efficiency Tips: Muscle-ups" with Chris Spealler video [wmv] [mov] [HD mov]

Skill/Strength:  Front/Side Planks, three sets of :45/:30/:30

Skill/Strength: Turkish Get-ups

"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)

Rest Day!

Alright kids, now this is getting out of hand.

10am: Members WOD

Three rounds for time of:
Run 800m with barbell (45/33)
35 Thrusters (45/33)

11:30-1:30 Competitors WOD:  2012 CF Games Open 12.3

• Efficiency Tip: Box Jumps
• Efficiency Tips: Ground to Overhead
• Efficiency Tips: Toes-to-Bar

"Hmmm, something doesnt feel right, maybe I... ack!!!  Cari!  What the..???  Huh, oh well..." 

Skill/Strength: Goat Volume Training (20 min.)

WOD: "Tyler"

Five rounds for time of:
7 Muscle-ups
21 Sumo-deadlift high-pull (95/65)

• Efficiency Tip: Box Jumps
• Efficiency Tips: Ground to Overhead
• Efficiency Tips: Toes-to-Bar

Skill/Strength: Foam roll/lacrosse ball/wall stretches

WOD: CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.3 workout instructions - video [wmv] [mov]

Annie Thorisdottir: 13 rounds + 8 push press (20" box, 75lb push press).

"Perfecting the Box Jump" with Kelly Starrett, CrossFit Journal video preview [wmv] [mov]

"Efficiency Tips: Box Jumps" with Matt Chan - video [wmv] [mov]

Skill/Strength: Pistol practice

WOD:

Tabata Row
Rest 1 minute
Tabata Double-unders
Rest 1 minute
Tabata Row
Rest 1 minute
Tabata Double-unders

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Unit for the row is "calories".

New guy Hayden "H-Mania" grindin' out some Romanian Deadlifts.

Skill/Strength: L-sit

WOD:

For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Post time to comments.

Skill/Strength: none

WOD:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.  Post total to comments.  Arrive early to warm up as this workout will take the whole hour.

Spencer Hendel: Clean 352, Bench 281, OHS 341 = 974lbs.
WOD Demo with Spencer Hendel - video [wmv] [mov] [HD mov]

Happy Birthday Mom!
Love your NextGen (second) family!!!

Rest Day!

9am: Free Intro Class!

10am: Members WOD

For time:
Run 1000 meters
50 Kettlebell Thrusters (35's/25's)
50 Kettlebell Deadlifts (35's/25's)
Run 1000 meters

11:30-1:30: Competitors WOD

2012 CrossFit Games Open 12.2