NextGen News:

There will be no classes this Saturday the 4th, as most of the training team and others will be going to the "CrossFit Challenge" to help cheer on and support our competing athletes.  Please consider coming!  The competition will be starting at 11:30am and will be at the COX Convention Center in Oklahoma City.

WOD: 2012 CF Games "Open Workout 12.3"

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, (24"/20")
12 Push press, (115/75)
9 Toes-to-bar

Hangin' out with Cory!

NextGen News:

1. There will be no classes this Saturday the 4th, as most of the training team and others will be going to the "CrossFit Challenge" to help cheer on and support our competing athletes.  Please consider coming!  The competition will be starting at 11:30am and will be at the COX Convention Center in Oklahoma City.

2. There will be no Strength/Skill component this week.  Due to warnings of excessive heat, you will be given roughly 20 minutes to warmup and rollout on your own.  Workouts will be on the shorter side, hard and competitive.  Stay hydrated.

3. There are only a few spots available for the Olympic Weightlifting Seminar with USAW Level 5 Coach Steve Miller on Saturday, August 25th.  Cost is $150 and will be from 9am to 4pm.  All experience levels welcome.  After August 1st, if all slots are not filled, I will open it up for other CrossFit gym athletes to come and join us.

WOD: 2012 CrossFit Games "Masters" Workout Three

For time:
Row 1K
30 Cleans (135/95)
50 Burpees

Time Cap: 15 minutes

World Records:

Cliff Lewis (age 45-49) 8:57
Lisa Mikkelsen (age 45-49 catagory) 9:26 

NextGen News:

1. NextGen would like to welcome Level 1 Certified Justin Allison to our training team!  He will be coaching every Monday and Friday at 6am.  Welcome Justin!

2. There will be no classes this Saturday the 4th, as most of the training team and others will be going to the "CrossFit Challenge" to help cheer on and support our competing athletes.  Please consider coming!  The competition will be starting at 11:30am and will be at the COX Convention Center in Oklahoma City.

3. There will be no Strength/Skill component this week.  Due to warnings of excessive heat, you will be given roughly 20 minutes to warmup and rollout on your own.  Workouts will be on the shorter side, hard and competitive.  Stay hydrated.

4. There are only a few spots available for the Olympic Weightlifting Seminar with USAW Level 5 Coach Steve Miller on Saturday, August 25th.  Cost is $150 and will be from 9am to 4pm.  All experience levels welcome.  After August 1st, if all slots are not filled, I will open it up for other CrossFit gym athletes to come and join us.

WOD: 2012 CrossFit Games "Masters" Workout Five

For time:
10 Deadlifts (275/195)
20 Pull-ups
30 Box jumps (24"/20")
40 Kettlebell swings (55/35)
50 Double-unders
40 Kettlebell swings
30 Box jumps
20 Pull-ups
10 Deadlifts

Time Cap: 17 minutes

World records:
Eric Bartlett (45-49 yr old catagory) 8:26
Lisa Mikkelsen (45-49 yr old catagory) 8:35 

Rest Day!

Does anyone know of any Chip support groups around?

9am: OLY Lifting Class

10am:

Three rounds of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Run 800m between rounds.  Post time to comments.

Compare to Wednesday, July 27th, 2011.

Bob the Beast

Reminder:

It's not too late to sign up for the Olympic Weightlifting Seminar with Coach Steve Miller on Saturday, August 25th!  You will not get too many chances in life to spend a full day learning from a Level 5 USAW coach for such a great price!

Cost is $150.  Experience level - Beginner to Advanced
Time: 9am to 12pm, 1pm to 4pm (lunch break from 12-1)

There are only a few spots available, so claim your spot!  If you do not have the full amount right now, but would like to reserve your spot, I can accept a $50 deposit to hold your place.  After August 1st, if all slots are not filled, I will open it up for other CrossFit gym athletes to come and join us.  If anyone from another gym would like their name on a waiting list, please contact me via phone or email; and you will be called in order.

Thanks!  Sooo looking forward to this day! - Eric

Strength/Skill: Deadlift, 3x1

WOD:

DB Snatch (40/25)
Hollow Rocks

50-40-30-20-10 rep, rounds for time.

Strength/Skill:

Jerks, 3x1 or,
Dips or Muscle-ups 

WOD:

75 Cleans (95/63), for time. 

Shella

Strength/Skill: Overhead Squats, 3x1

WOD:

For max points:

Tabata Row - calories

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata Cross-overs

Wait... what???  My mind is now officially blown.  
A LOT of truth in this half hour vid, but MANY questions arise.  Would love to get some thoughts from our athletes, trainers and medical community to post under comments on this.  Thoughts?

Attention "Oklahoma City CrossFit Challenge" competitors:  We will be having a short meeting on Wednesday night at 7pm to help prepare you for the upcoming competition.  You don't want to miss this!

Strength/Skill: Press, 3x1

WOD: "Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Jordan

Attention "Oklahoma City CrossFit Challenge" competitors:  We will be having a short meeting on Wednesday night at 7pm to help prepare you for the upcoming competition.  You don't want to miss this!

Strength/Skill: Turkish Get-up, work up to a 1RM in 15 minutes

WOD:

For time:
30 Deadlifts (225/155)
30 Double-unders
30 Kettlebell Swings (35/25)
30 KB single-arm Overhead Squats (35/25)
30 Pullups 

Rest Day!

Great job to birthday Bob on his first time competing in the "Oklahoma State Championships" Olympic Weightlifting meet in OKC this weekend!

Bob's best lifts:

Snatch - 90kg (198lbs)
Clean & Jerk - 110kg (242lbs)
Total: - 200kg (440lbs)

Eric's best lifts:

Snatch - 88kg (193lbs)
Clean & Jerk - 115kg (253lbs)
Total: - 203kg (446lbs)
 

9am: Oly class cancelled today

10am: "Nancy"

Five rounds for time of:
Run 400m
15 Overhead Squats (95/65) 
Post time to comments. 

Family adventure! 
(don't worry everyone, Adam will be back to coaching next weekend!)

Attention:  There will be NO 9am OLY class this Saturday, but the 10am class is still on!

Strength/Skill: 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.

Attention:  There will be NO 9am OLY class this Saturday, but the 10am class is still on!

Strength/Skill:

Agility drills

WOD:

"The Crippler"

30 Back Squats (225/155)
Run 1 mile 

or,

"The San Francisco Crippler" 

30 Back Squats (225/155)
Row 1k 

 

Announcement:  

On Saturday, August 25th, we are honored to be hosting a day-long Olympic Weightlifting Seminar with Coach Steve Miller.  Coach Miller is a Level 5 USAW coach; and he was 2 time Olympian, multiple world, & national record holder, Shane Hammond's, coach as well.  
(To put things in perspective, CrossFit's certifications are taught by Level 5 USAW, Coach Mike Burgener.)
To be taught by a Level 5 coach in your home gym is a rare priviledge and I think all Next Gen CF's should take advantage of this incredible opportunity!

Cost is $150.  Experience level - Beginner to Advanced

If you do not have the full amount right now, but would like to reserve your spot, talk with me; and I will accept a deposit.  There are only 20 spots available, so claim your spot ASAP!  After August 1st, if all slots are not filled, I will open it up for other CrossFit gym athletes to come and join us.  If anyone from another gym would like his/her name on a waiting list, please contact me via phone or email; and you will be called in order.

Reminders:

Bob and I will be competing in the 2012 Oklahoma Olympic Weightlifting State Meet at CrossFit OKC this Saturday if anyone want's to come support and hang out.  My heat will be around 11:30am and Bob's will be around 1:30pm.  If anything, it's a great way to see us in stretchy pants.  

Also, I am SUPER-EXCITED to see many of you step up to compete in the upcoming Oklahoma CrossFit Challenge on Saturday August 4th at the COX Convention Center in OKC, especially all you Masters!  Please make it a point to compete (there's still time!), or come represent your favorite gym and workout buddies as they compete for the first time!  

Those competing that I know of are Nelson, Dr. J, Andy, Amber, Kymm, Sarah, Ken, Luila, and myself.  There will be Rx'd, Scaled, Master's, and Teams catagories.  They just posted the first workout: "Grace" with max double unders - 5 min. time cap!

Strength/Skill:

Snatch, 3x3 or,
Tabata Double-unders 

WOD:

"Haulin' Ass"
Three separately timed rounds of:
150m sled drag (90/50)
Rest as needed in-between rounds.  Run forwards down to 75m turnaround point, run backwards back from turnaround point.  Post times to comments.

or,

"Gotta Regatta"
Three separately timed rounds of:
500m row
Rest as needed in-between rounds.  Post times and damper settings to comments

Strength/Skill:

Front Squats, 3x3 or
Pistols 

WOD: "DT"

Five rounds of:
12 Deadlift (155lbs)
9 Hang power clean
6 Push jerk
For time.

One of the BEST CrossFit Games videos I've seen yet, HERE

Strength/Skill:

Deadlift, 3x3 or,
Atlas Stone Cleans

WOD: "Nate"

Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/55)
Post rounds completed to comments.  

2012 CrossFit Games Champions for their second year in a row, Annie Thorisdottir and Rich Froning

Rest Day!

9am: OLY Lifting with Mike 

10am:

21-15-9 reps of:

Snatch (95/65)
Toes to Bar (strict, no kip)

Post time to comments.

Strength/Skill:

Jerks, 3x5 or,
Dips or Muscle-ups

WOD: "Death by Squat Cleans" (135/95)

With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.

Post round completed to comments.

Strength/Skill:

Overhead Squats, 3x5 or,
GHD Situps

WOD:

For time:
70 Ball Slams (20/14)
60 Sit-ups (frog, no anchor)
50 Kettlebell swings (55/35)
40 Pull-ups
30 Handstand push-ups

Post time to comments.

6am Ken

Strength/Skill:

Press, 3x5 or,
Handstand pushups

WOD: "Rooster"

10 Burpees
20 Double-unders
Ten rounds for time.  

Post time to comments.  Compare to Tuesday, February 7th, 2012.

Strength/Skill:

Cleans, 3x5 or,
Rope climb

WOD: "Nasty Girls"

Three rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

Post time to comments.

Strength/Skill: 

Bench Press 3x5 or,
Ring Pushups

WOD: "Fran"

21-15-9 reps for time of:

Thrusters (95/65)
Pullups

Post time to comments.  Compare to Monday, January 30th, 2012.

Gym is closed on Sundays.

9am: OLY Lifting with Mike 

10am: "The Survival Mile"

Strength/Skill:

Agility drills

WOD:

Four rounds, for time of:

Run 400m 
10 (left) Kettlebell Snatches (55/35)
10 Russian Kettlebell Swings
10 (right) Kettlebell Snatches 

Post time to comments.

In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.

Strength/Skill:

Snatch, 3x1 @ 90% or,
Tabata Double-unders 

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)

Happy 4th of July!

We will have an open gym today from 8am to 10am in observance of Independance Day.  All other classes will be cancelled.  Feel free to come by during these hours to do a workout of your choice!

Attention: We will have an open gym on Wednesday, July 4th from 8am to 10am in observance of Independance Day.  All other classes will be cancelled.  Feel free to come by during these hours to do a workout of your choice!

Strength/Skill:

None 

WOD:"Diabeth"

Stacy