Training Hard

Tuesday, Dec. 10th 2013 @ 5:15am
Back Squat 7-7-7-7-7 reps E3MOM
185-275-345-345-345
WOD 10rds for time: 10:56
5 Hang Power Snatch @ 135
10 over the box jumps @ 24"

@ 4:40pm
10 min to establish 5 RM thruster w/ axle bar
70(5)-110(5)-160(5)-200(5)
2 x 10 Axle bar OH walking lunge @ 155
2 x 10 L-sit pull-ups
WOD "Dropped Lung" for time: 16:59
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m

Wednesday, Dec. 11th 2013
Strict Press 7-7-7-7-7 reps E3MOM
100-145-195-185-185
Technique & Strength Work 4 rounds w/ 3 min Rest
1 Push Press @ 225
1 Split Jerk @ 275
3 Push Jerk w/ axle bar @ 200
50 Double unders
WOD 7 rds + 3 C2B
AMRAP 9 min
6 C2B pull-ups
6 T2B
6 Split Jerks alternating sides w/ axle bar @ 165

10 min handstand walk practice

Snatch & Bench Press Complex
Squat Snatch 95(10)-135(4)-155(2)-175(5)-195(2)-175(3)-145(20)
Bench Press 135(10)-225(5)-245(5)-265(5)-275(5)
GHD sit-ups 7 sets x 15 reps


Thursday, Dec 12th 2013
Front Squat 7-7-7-7-7 reps E3MOM
155-225-300-300-300
WOD "Kettlebell Killed the CF Star" 10:41
13 Kettlebell Swings @ 70lb
1 Goblet Squat w/ Kb
12 Kbs
2 GS
11
3.....
until you do 1 Kbs and 13 Goblet squats
Total reps 91 Kbs @ 70 and 91 Goblet Squats @ 70

WOD "CF 2 fer 1 WOD" for time: 22:17
Row 800 meters
9-7-5 reps
Ring Muscle-ups
Squat Snatch @ 155
Row 800 meters
9-7-5 reps
Pistols alternating legs
Ground to overhead @ 185
Row 800 meters

Friday, Dec. 13th 2013
GHD sit-ups 10 sets x 15 reps
Roll out + mobility(Yoga)

Downtown Duel WOD #1

"Sally Go Home"
21 - 15 - 9
Back Squats
Pull-Ups

*Pull-Up reps only count when partner is holding the bottom of Back Squat.
*Pull-Up reps only count if bar is returned to full standing position.
*Work must go in order, but can be broken up however.
*5 Minute Time Cap...

At 5 Minutes:
2 Minute AMRAP
Burpees
 
*Only one partner may work at a time.

RX: Chest to Bar, (185/135#)
Scaled: (135, 95#)
Masters: (125/85#)

I LOVE BURPEES

Do You Love Burpees?

Training & Living

Wednesday, July 11th
WOD:
"Rooster"
Ten rounds for time:
10 Burpees
20 Double-unders
  
8:32

Thursday, July 12th
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

10:52

Deadlift @ 405 x 2 reps x 6 sets

Friday, July 13th
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.

 11 rounds + 5 reps

Living Life

WOD 12.1 Preview Video

CrossFit Open WOD 12.1 Results

Total: 111 reps

CF OPEN WOD 11.4 @ NGCF 4/16/11

"We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
Great job Next Generation CrossFit!














“Failure will never overtake me if my determination to succeed is strong enough.”

CrossFit Open WOD #4 Results

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

I got 1 round + 17 burpees (117). I just wanted to pace the burpees and it took me 4 minutes. Then I did 3 sets of 10 overhead squats. Then came the 1 at a time muscle-ups. Everything was harder because I was gassed from all the burpees. This definitely put stress on the shoulders. I see where I could have got at least 15 more burpees, if I would have gone faster on the muscle-ups. Oh well I'm not trying to be Number 1 in the Open, just number 60.

The Floppee -vs- The Burpee

Read Full Article Here

How do you spot a floppee? Even a strong dude like Jason Khalipa has performed a floppee on a Crossfit.com video (and been called out on it to boot). The athlete just flops to the ground. The core is relaxed and the arms straighten with the hips and legs eventually catching up. Usually you will seme someone jump their feet back to a closed stance squat (heels sometimes almost touching), which usually means a rounded back and the person on the balls of their feet (the infamous dog squat position). The jump and clap can be almost comical at times. I’ve seen it pulled off with the person barely getting an inch off the ground.

If you are a trainer, and you let this movement be the standard at your gym, you are doing your athletes a disservice. Would you coach a push-up that allows an athlete to relax their core strength during any portion of the movement? Would you allow your athletes to do air squats with their feet close together, their heels off the ground, and and a rounded back? Would you train someone to box jump, clean or snatch by just standing up or would you coach them to explosively open their hips? The Floppee is just that, a sloppy push-up, a sloppy squat, and a lazy jump.

By Freddy C

1 Minute Burpee Max

On Monday @ Next Generation I did the 1 minute burpee max sprint and got 33, then rested 3 minutes and did it again to get 32. My previous record was 32 so I'm happy with the extra one. I know it's possible to hit 34 burpees in 1 minute, but every move counts. Have you tried the 1 minute Burpee max sprint??

The Broken Burpee

Tyler Bogan exhausted doing Burpees!!!

The Burpee

Burpee Form Standard

Imagine with me for just a minute. You are given a choice of only one exercise to do for the rest of your life. What would you pick? I would pick the burpee. As much as it sucks in a workout, the burpee is by far the greatest bodyweight exercise of all time. When done right, the burpee is a full body workout. Better yet, you need no equipment whatsoever. Have you ever made the excuse that you can’t make it to the gym so you can’t workout? Do 100 burpees. You don’t even have to do them “for time.” continue reading post here:

"6 count burpees"

1.Squat
2.Kick out to plank
3.Chest to the ground
4.Push-up to plank
5.Kick legs up back into a squat
6.Jump at least 6”

CrossFit "Pukie Brewster"

"Pukie Brewster" 150 Burpees for time: 10:32 This video was taken when I first started Crossfitting almost 2 years ago. For some reason this is my most viewed You Tube video. The Burpee is a full body movement. Begin in a squat position with your hands on the floor in front of you. Kick your feet back, while simultaneously lowering yourself into a pushup. Immediately return your feet to the squat position, while simultaneously pushing up with your arms. Leap up as high as possible from the squat position and clap with your hands over head. Repeat as fast as possible, striving for approximately 150 repetitions for time. I love CrossFit!