June 30, 2012
Sunday, July 1st, 2012
Gym is closed on Sundays.
A group of us are meeting at Turkey Mountain at 8am for a 4 mile run. Pace will be moderate, with a focus on being steady and completion, rather than for time. If enough people show, we can divide the group up into faster and slower runners, so please feel free to come!
June 29, 2012
Saturday, June 30th, 2012
9am: Olympic Lifting class with Mike Young
10am: "Rahoi"
Complete as many rounds as possible in 12 minutes of:
12 Box Jumps (24'' box)
6 Thrusters (95/65)
6 Bar Facing Burpees
Post rounds to comments.
Last Saturday's 10am class gettin' after "Eleven"!
June 28, 2012
Friday, June 29th, 2012
Strength/Skill: Dips/Muscle-up review
WOD: Clean and Jerk 1-1-1-1-1
Jorge, gettin' strong in a short amout of time brother! Great job!!!
June 27, 2012
Thursday, June 28th, 2012
Strength/Skill: GluteHam Situp/L-sit/Hollow rock/Knees to Elbows rotation
WOD:
Three rounds for time of:
15 Handstand Pushups
30 Situps
Row 250m
Post time to comments.
Lindsey
June 26, 2012
Wednesday, May 27th, 2012
Attention all NextGen OLY Weightlifting competitors:
We will be having a competitiors-only class at 7pm tonight to prepare for the upcoming 2012 Oklahoma State Championships & Open on July 21st in OKC. If you are on the line about competing, go ahead and come anyways. Tonight will be an educational class on what to expect, how to prepare, etc.
Strength/Skill: Press
WOD:
Complete as many rounds as possible in 12 minutes of:
20 DB Lunges (stationary), (35's/20's)
15 DB Bent over Rows, (35's/20's)
25 Double-unders
Post weights, rounds and extra reps to comments.
June 25, 2012
Tuesday, June 26th, 2012
Strength/Skill: Cleans review (hang, power, squat)
WOD:
21-15-9 reps, for time, of:
Deadlift (225/153)
Front Squat (135/83)
You must use one barbell throughout the WOD.
- Men will use two 45's on each side for the DL's, then strip down to one 45 per side for the FS's.
- Women will use 25's and 35's on either side of a 33lb barbell for the DL's, then strip the 35's for the FS's.
Post time to comments.
Whaaaat??? Tim squeezing in one last business call while warming up for class.
June 24, 2012
Monday, June 25th, 2012
Hey folks: It's going to be a HOT week.
Remember to stay hydrated with water all throughout your day and evening. Research says that if you wait until you're thirsy, then you're already beginning stage one of dehydration. Soda, tea, coffee and alcohol are NOT hydrating, and will actually dehydrate you faster. If you consume such, you need to increase your water intake even more, so play it smart!
Also, it would help if everyone brought a towel with them to keep the floors and equipment from getting soaked.
Thanks,
The Head Honcho, El Presidente, and Dr. Marcy's go-to for tough medical questions.
Strength/Skill: Planks
WOD:
Ten rounds, for time of:
15 Burpees
10 Squats
5 Pushups
Rest 60 seconds.
Post time to comments.
June 22, 2012
Saturday, June 23rd, 2012
9am: Olympic Lifting class (today we have a Level 1 Olympic Weightlifting coach, Mike Young, to take us through the class!)
10am: "Eleven"
Pullup - Pushup - Situp - Squat
1 rep - 2 reps - 3 reps - 4 reps
2 reps - 4 reps - 6 reps - 8 reps
3 reps - 6 reps - 9 reps - 12 reps
Continuing on until final round of,11 reps - 22 reps - 33 reps - 44 reps
For time.
Sorry ladies, Coach Bob is getting married today in West Palm Beach. Haha!!!
Seriously, huge congrats to Jen and Bob on this special day, may you find a lifetime of happiness together!
June 21, 2012
Friday, June 22nd, 2012
Strength/Skill:
Back Squat, 3x max reps at 70% 1RM or,
Box Jump
WOD:
Pushup-to-Deadlift (135/95)
Kettlebell Thrusters (55's/35's)
10-9-8-7-6-5-4-3-2-1 rep rounds for time.
Terrance hitting a 405lb Deadlift (2nd time ever going heavy)
June 20, 2012
Thursday, June 21st, 2012
Strength/Skill:
Max situps in 2 minutes.
WOD:
Run 5k
or,
Come to the gym and row 5k
Post choice and time to comments.
Jason P
June 19, 2012
Wednesday, May 20th, 2012
Strength/Skill:
Double-unders :30/:30 for 10min
WOD:
Bench Press
1-1-1-1-1
"Enjoy life. It's a gift!" - Susie Mann
June 18, 2012
Tuesday, June 19th, 2012
Strength/Skill:
Deadlift, 3x4 @ 80% 1RM or,
Tire flips or Atlas stones, 3x3
WOD:
Five rounds, for time of:
10 Kettlebell Snatches (55/35)
10 Squat Cleans (95/65)
100m Sled Drag (90/45)
Post time to comments.
Huge THANK YOU! to my chiropractor and friend, Dr Mike of Back to Health Wellness Center, for keeping me patched up all these years! Thanks man!
June 17, 2012
Monday, June 18th, 2012
Strength/Skill:
Jerks, 3x5 @ 75% 1RM or,
Dips or Muscle-up practice
WOD: "Coe"
Ten rounds for time of:
10 Thrusters (95/65)
10 Ring push-ups
Post time to comments.
"Hey Eric, view of Kualoa mountain!
Aloha, Melissa"
June 16, 2012
Sunday, June 17th, 2012
Sunday Challenge:
Turkey Mountain "Yellow Loop" (4.4 miles) Try running it in the opposite direction this time.
Post time to comments.
Happy Father's Day to all you cool dads out there!
June 15, 2012
Saturday, June 16th, 2012
9am: Oly WL Class
10am: One of my good friend's (Jason C) younger brother, Tyler, is in Pre-BUDS training for the Navy Seals. Ty texted Jason the following workout that they did last Thursday morning after a 2-mile swim.
Ty's "Hey Jason, just got my ass kicked!" Pre-BUDS WOD
For time:
Five rounds of:
20 Dips
15 Pullups (no "butterfly" pullups, this IS the military folks), followed by,
Five rounds of:
2 rope climbs
25 situps, followed by,
Five rounds of:
50 yard (150 ft) Farmers carry (90lbs)
30 pushups, followed by,
Five rounds of:
40 squats
:45 sec overhead hold (45 lbs)
Big smiles at the 6am class with Heather and Amanda!
June 14, 2012
Friday, June 15th, 2012
Strength/Skill:
Overhead Squat, 3x max reps at 70% 1RM or,
Strict Knees-to-Elbows
WOD:
Deadlift 1-1-1-1-1
Big Shaun
June 13, 2012
Thursday, June 14th, 2012
Strength/Skill:
Press, 3x1 @ 90% or,
Handstand Pushups
WOD:
Complete as many rounds as possible in 15 minutes of:
10 Wallballs
10 Box Jumps
20 Situps
Post rounds completed to comments.
Angela rockin' it.
June 12, 2012
Wednesday, May 13th, 2012
Strength/Skill: None today. Just bring your A-Game.
WOD:
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees
Post time to comments.
Our new "Hunter-Gatherer" class.
June 11, 2012
Tuesday, June 12th, 2012
Strength/Skill:
Bench Press, 3x4 @80% 1RM or,
Regular or Ring Pushup practice (strict)
WOD: "Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swing (55/35)
12 Pull-ups
Post time to comments.
Thank God for CrossFit, or I wouldn't have gotten this big guy in the boat! - Ben and Eli, hamming it up (see last Thursday's pic).
June 10, 2012
Monday, June 11th, 2012
Hey everyone: If you haven't already, click "like" on our FB link if you think NextGen's gettin' it right!
Strength/Skill:
Back Squats, 3x5 @ 75% 1RM or,
Box Jump, work on stringing together consecutive reps without pause.
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.
NextGen shows up strong at the "Anarchy in OK" competition in Oklahoma City last Saturday! Great job to Sarah (Pro div.) and Eric (Masters div.), each tying for third place overall (both lost a tight tie-breaker and walked with forth). Great experience and a huge thank-you and a sad goodbye to Jason Boag of CFOKC for hosting this event right before they move back to Washington!
Now... who's ready for the next two events?
2012 Oklahoma Olympic Weightlifting State Championships - Saturday, July 21, 2012
Oklahoma's CrossFit Challenge - Saturday, August 4, 2012
The cost for registration is $35.
Divisions: Rx'd open (18-39 years), Scaled open (18-39 years), Masters (40-49), Masters (50+)
Time to step it up folks! Set a strong goal and commit to personal greatness!
June 09, 2012
Sunday, June 10th, 2012
Gym is closed on Sundays.
Sunday Challenge:
Run 10k
Start at 41st and Riverside. Run to 71st and Riverside (turn around at parallel lines behind bear statues) and back, for time.
Post time to comments.
June 08, 2012
Saturday, June 9th, 2012
9am: Olympic Weightlifting class
10am: “Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
June 07, 2012
Friday, June 8th, 2012
Strength/Skill:
Shoulder rolls, jumping in and out of tires, agility work and overall general mayhem.
WOD:
Row 2k, for time. Post time to comments.
Who is your pick to win the CrossFit Games this year?
June 06, 2012
Thursday, June 7th, 2012
Strength/Skill:
Front Squats, 3x1 @ 90% or,
Pistols
WOD:
Run 400m
50 Hand-release Pushups
Run 400m
50 HRPU
Run 400m
50 HRPU
Run 400m
For time.
Compare to Wednesday, November 2nd, 2011
Thank God for CrossFit, I wouldn't have gotten this big guy in the boat! - Jamie P, up in Canada, with a 37.5" northern pike.
June 05, 2012
Wednesday, May 6th, 2012
Strength/Skill:
Deadlift, 3x3 @ 85% 1RM or,
Tire flips/Atlas Stones
WOD:
"Randy"
75 Power Snatches (75/45) for time.
or,
"Isabel"
30 Snatches (135/95) for time.
June 04, 2012
Tuesday, June 5th, 2012
Strength/Skill:
Jerk, 3x4 @80% 1RM or,
Dips/Muscle-up practice
WOD:
Two rounds for time of:
75 Double-unders
55 Sit-ups
35 Medicine ball cleans (20/14)
15 Dips
5 Handstand push-ups
Post time to comments.
Nick
June 03, 2012
Monday, June 4th, 2012
Strength/Skill:
Overhead Squats, 3x5 @ 75% 1RM or,
GHD Situps, 3x15
WOD:
21-15-9 reps for time of:
Front squats (95/65)
Burpees
Pull-ups
Post time to comments.
WOD Demo with Greg Amundson and CrossFit Kids - video [wmv] [mov]
Kymm and Sarah running last weekend's Orphan Run 5k
June 02, 2012
Sunday, June 3rd, 2012
Sunday Challenge:
Go to a track and time yourself for the following:
Run 1600m
Run 800m
Run 400m
Run 200m
Run 200m
One lap around the track is 400m. Warmup with a light 800m and be sure to stretch out. After each run, walk 200m for recovery. Cooldown with a barefoot 800m on the grass inside of the track. Stretch a bit then post times to comments.
June 01, 2012
Saturday, June 2nd, 2012
9am: NEW Olympic Weightlifting class
10am:
In teams of four, complete the following for time:
50 Jumping air squats
40 Situps
30 KB Swings, (55/35)
20 Pushups
10 Calories on the rower
The four-person team will begin standing in line behind team member 1. When time starts, team member 1 completes 50 air squats, and moves to a designated area to perform 40 situps. After the athlete completes 40 situps, she moves to a designated area to perform 30 KB Swings. After the 30th KB Swing, the athlete moves to the designated area for pushups. After completing, the athelete then finishes with the rower.
As soon as the first athlete is done with the squats, the second athlete can begin his set of 50 squats. All four athletes must perform each of the four drills in order. Team members cannot move to the next station until the team member in front of them has left that station. When the last team member completes his or her calories on the rower and joins the others in the designated finish area, the workout is complete. Time is called when team member 4 has completed 10 calories on the rower.
