090109 – Friday

From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
Hang Power Cleans:

1-1-1-1-1-1-1 reps

Head Trainer Kris and I had fun in the gym today, starting to mess around with the new bumper plates, and most importantly, figuring out where to put our ‘about to be built this week’ Monster Pull Up cage with  flying pull up attachments! Ahh yeah!

Here’s Kris doing the first power clean in the new gym on camera!

dsc043581

...and the first push press...

...and the first push press...

...and the first butterfly pull-up on camera...

...and the first butterfly pull-up on camera...

...and the first overhead squat...

...and the first overhead squat...

but the first (and second) strict muscle ups go to me!

[wpvideo MIMEbga4] From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
Hang Power Cleans:

1-1-1-1-1-1-1 reps

Head Trainer Kris and I had fun in the gym today, starting to mess around with the new bumper plates, and most importantly, figuring out where to put our ‘about to be built this week’ Monster Pull Up cage with  flying pull up attachments! Ahh yeah!

Here’s Kris doing the first power clean in the new gym on camera!

dsc043581

...and the first push press...

...and the first push press...

...and the first butterfly pull-up on camera...

...and the first butterfly pull-up on camera...

...and the first overhead squat...

...and the first overhead squat...

but the first (and second) strict muscle ups go to me!

[wpvideo MIMEbga4] Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

post time to comments

The rope climb is a challenging task that requires a capacity in most of our 10 physical skills. Once the top is reached, it also demands a bit of mental fortitude (a lot if heights aren’t your thing).  The first part, gettin to the top, can be achieved with or without the assistance of the legs and feet. “Am I supposed to climb with feet or without?”  CrossFit Santa Cruz has a nice lil paragraph about this very subject on their blog today http://www.crossfitsantacruz.com/crossfit_santa_cruz/2009/01/efficiency-with-da-feet.html
From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
Hang Power Cleans:

1-1-1-1-1-1-1 reps

Head Trainer Kris and I had fun in the gym today, starting to mess around with the new bumper plates, and most importantly, figuring out where to put our ‘about to be built this week’ Monster Pull Up cage with  flying pull up attachments! Ahh yeah!

Here’s Kris doing the first power clean in the new gym on camera!

dsc043581

...and the first push press...

...and the first push press...

...and the first butterfly pull-up on camera...

...and the first butterfly pull-up on camera...

...and the first overhead squat...

...and the first overhead squat...

but the first (and second) strict muscle ups go to me!

[wpvideo MIMEbga4] Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

post time to comments

The rope climb is a challenging task that requires a capacity in most of our 10 physical skills. Once the top is reached, it also demands a bit of mental fortitude (a lot if heights aren’t your thing).  The first part, gettin to the top, can be achieved with or without the assistance of the legs and feet. “Am I supposed to climb with feet or without?”  CrossFit Santa Cruz has a nice lil paragraph about this very subject on their blog today http://www.crossfitsantacruz.com/crossfit_santa_cruz/2009/01/efficiency-with-da-feet.html
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

paralletes part 1...

paralletes part 1...

Paralletes step 2

Paralletes part 2

Part 3 coming tomorrow (finished paralletes)
From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
Hang Power Cleans:

1-1-1-1-1-1-1 reps

Head Trainer Kris and I had fun in the gym today, starting to mess around with the new bumper plates, and most importantly, figuring out where to put our ‘about to be built this week’ Monster Pull Up cage with  flying pull up attachments! Ahh yeah!

Here’s Kris doing the first power clean in the new gym on camera!

dsc043581

...and the first push press...

...and the first push press...

...and the first butterfly pull-up on camera...

...and the first butterfly pull-up on camera...

...and the first overhead squat...

...and the first overhead squat...

but the first (and second) strict muscle ups go to me!

[wpvideo MIMEbga4] Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

post time to comments

The rope climb is a challenging task that requires a capacity in most of our 10 physical skills. Once the top is reached, it also demands a bit of mental fortitude (a lot if heights aren’t your thing).  The first part, gettin to the top, can be achieved with or without the assistance of the legs and feet. “Am I supposed to climb with feet or without?”  CrossFit Santa Cruz has a nice lil paragraph about this very subject on their blog today http://www.crossfitsantacruz.com/crossfit_santa_cruz/2009/01/efficiency-with-da-feet.html
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

paralletes part 1...

paralletes part 1...

Paralletes step 2

Paralletes part 2

Part 3 coming tomorrow (finished paralletes)
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
Hang Power Cleans:

1-1-1-1-1-1-1 reps

Head Trainer Kris and I had fun in the gym today, starting to mess around with the new bumper plates, and most importantly, figuring out where to put our ‘about to be built this week’ Monster Pull Up cage with  flying pull up attachments! Ahh yeah!

Here’s Kris doing the first power clean in the new gym on camera!

dsc043581

...and the first push press...

...and the first push press...

...and the first butterfly pull-up on camera...

...and the first butterfly pull-up on camera...

...and the first overhead squat...

...and the first overhead squat...

but the first (and second) strict muscle ups go to me!

[wpvideo MIMEbga4] Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

post time to comments

The rope climb is a challenging task that requires a capacity in most of our 10 physical skills. Once the top is reached, it also demands a bit of mental fortitude (a lot if heights aren’t your thing).  The first part, gettin to the top, can be achieved with or without the assistance of the legs and feet. “Am I supposed to climb with feet or without?”  CrossFit Santa Cruz has a nice lil paragraph about this very subject on their blog today http://www.crossfitsantacruz.com/crossfit_santa_cruz/2009/01/efficiency-with-da-feet.html
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

paralletes part 1...

paralletes part 1...

Paralletes step 2

Paralletes part 2

Part 3 coming tomorrow (finished paralletes)
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
What’s up everyone? The gym is finally at a point to where we can begin our first class open to the public. It’s Monday at 7pm. Contact us if you’re interested in coming, or if you decide to drop in at the last minute, just come on in. We have our rowers, wall balls, bumper plates, plyo boxes, jump ropes, training bars, Olympic bars, kettle bells, etc, all ready to go so you can learn how to ‘get some’.
And remember, you’re first week is FREE, so why not give it a shot…I mean…it is REALLY awesome!

contact crossfitnoho@gmail.com or call 818-635-6264

We will follow our regular night time schedule for the first week (listed in the ‘schedule’ tab). Let us know if you’re interested in early morning CrossFit, so we can get that rolling too.

See you there Monday night at 7pm!
From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
Hang Power Cleans:

1-1-1-1-1-1-1 reps

Head Trainer Kris and I had fun in the gym today, starting to mess around with the new bumper plates, and most importantly, figuring out where to put our ‘about to be built this week’ Monster Pull Up cage with  flying pull up attachments! Ahh yeah!

Here’s Kris doing the first power clean in the new gym on camera!

dsc043581

...and the first push press...

...and the first push press...

...and the first butterfly pull-up on camera...

...and the first butterfly pull-up on camera...

...and the first overhead squat...

...and the first overhead squat...

but the first (and second) strict muscle ups go to me!

[wpvideo MIMEbga4] Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

post time to comments

The rope climb is a challenging task that requires a capacity in most of our 10 physical skills. Once the top is reached, it also demands a bit of mental fortitude (a lot if heights aren’t your thing).  The first part, gettin to the top, can be achieved with or without the assistance of the legs and feet. “Am I supposed to climb with feet or without?”  CrossFit Santa Cruz has a nice lil paragraph about this very subject on their blog today http://www.crossfitsantacruz.com/crossfit_santa_cruz/2009/01/efficiency-with-da-feet.html
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

paralletes part 1...

paralletes part 1...

Paralletes step 2

Paralletes part 2

Part 3 coming tomorrow (finished paralletes)
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
What’s up everyone? The gym is finally at a point to where we can begin our first class open to the public. It’s Monday at 7pm. Contact us if you’re interested in coming, or if you decide to drop in at the last minute, just come on in. We have our rowers, wall balls, bumper plates, plyo boxes, jump ropes, training bars, Olympic bars, kettle bells, etc, all ready to go so you can learn how to ‘get some’.
And remember, you’re first week is FREE, so why not give it a shot…I mean…it is REALLY awesome!

contact crossfitnoho@gmail.com or call 818-635-6264

We will follow our regular night time schedule for the first week (listed in the ‘schedule’ tab). Let us know if you’re interested in early morning CrossFit, so we can get that rolling too.

See you there Monday night at 7pm!
For reps.

3 Rounds, 1 minute at each round.

KB Swings
Double Unders
Med Ball Cleans
Push ups
Straight Leg Sit ups

1 point is given for each rep. 1 minute rest between rounds.

Add total points and post to comments.

We’re still on for our Monday night public opening. So get ready to get fit CrossFit.

Oh, and here are the finished pics of the some of our paralletes!

img_0069

img_00681

and messing around with an L-sit (don’t worry, that bowflex thing in the right of the picture is the old tenant’s and is gone this weekend!)

img_0071

and hoping to turn it into a hand stand…

img_0072

so close…

.img_0075

but couldn’t hold it for very long…

img_0073

See you Monday at 7pm!