090224 – Tuesday

couldn’t have either the morning or the afternoon class run with all the rain dumping down.

but now the rain has stopped….
couldn’t have either the morning or the afternoon class run with all the rain dumping down.

but now the rain has stopped….
What’s happenin everyone! I’m back from Las Vegas…I had a big plan to get photos of myself doing handstand push ups in front of each huge hotel…but I was stuck inside all day. I was amazed at how many people in the martial arts community were blown away that we do CrossFit! Keep in mind the rules of the international martial art competition I was coaching at are to kick your opponent in the face hard enough to knock them out…my average reaction was “CrossFit…that’s intense stuff.” My answer…yeah, it’ll kick your butt.

Monday’s WOD:

“Linda” (aka – 3 bars of death) modified

1x body weight deadlift

.5x body weight press

med ball cleans

10, 9, 8….1.

Post times to comments.

dsc04841

Great job everyone!

dsc04845

New guy Taylor and new gal Michelle doing a great job on deadlifts and presses!

dsc04855

Leah cranks out her deadlifts in route to the fastest time on tonight’s WOD! Great job Leah!!!

dsc04867

dsc04859

dsc04865

Meanwhile Josh and his cousin Aaron do ring dips because it’s their 2nd class of the day…Kris made sure to kick their butt: ‘JT’: 21-15-9 of Ring Dips, Hand Stand Push Ups, and Push Ups….Yeah, just a little bit of pressing 🙂

dsc04863

Greg on the dumbell cleans…great intensity!!!

dsc04874

Michelle’s first post WOD flop!

dsc04879

But not Gavin and Aaron’s…

dsc04877

And we definitely know it’s not Greg’s!

So glad to be back…and so glad to see you all tomorrow night at 8pm!
couldn’t have either the morning or the afternoon class run with all the rain dumping down.

but now the rain has stopped….
What’s happenin everyone! I’m back from Las Vegas…I had a big plan to get photos of myself doing handstand push ups in front of each huge hotel…but I was stuck inside all day. I was amazed at how many people in the martial arts community were blown away that we do CrossFit! Keep in mind the rules of the international martial art competition I was coaching at are to kick your opponent in the face hard enough to knock them out…my average reaction was “CrossFit…that’s intense stuff.” My answer…yeah, it’ll kick your butt.

Monday’s WOD:

“Linda” (aka – 3 bars of death) modified

1x body weight deadlift

.5x body weight press

med ball cleans

10, 9, 8….1.

Post times to comments.

dsc04841

Great job everyone!

dsc04845

New guy Taylor and new gal Michelle doing a great job on deadlifts and presses!

dsc04855

Leah cranks out her deadlifts in route to the fastest time on tonight’s WOD! Great job Leah!!!

dsc04867

dsc04859

dsc04865

Meanwhile Josh and his cousin Aaron do ring dips because it’s their 2nd class of the day…Kris made sure to kick their butt: ‘JT’: 21-15-9 of Ring Dips, Hand Stand Push Ups, and Push Ups….Yeah, just a little bit of pressing 🙂

dsc04863

Greg on the dumbell cleans…great intensity!!!

dsc04874

Michelle’s first post WOD flop!

dsc04879

But not Gavin and Aaron’s…

dsc04877

And we definitely know it’s not Greg’s!

So glad to be back…and so glad to see you all tomorrow night at 8pm!
‘Tabata”

Pull Ups (or Kettle Bell Swings)

Push Ups

Sit Ups

Squats

8 rounds of each movement in a row. 20 seconds of work, 10 seconds of rest. Then move on to the next movement. Your score is the lowest number of reps you complete for each movement.

Post score to comments.

dsc04882

Everyone working on their double unders on the jump rope.

dsc04887

dsc04890

and onto forward rolls…

dsc04899

and onto head stand holds…

dsc04903

and then I’m not even sure what awesome move Kris is doing…

dsc04904

but Joe’s seem to got it…

dsc04906

not bad for the first time everyone!

dsc049081

Finally…Tabatas!!!

dsc04912

Great job on the swings Adele and also for Josh on the pull ups…

dsc04917

dsc04919

Leah and Greg know that sit ups only count when you get vertical and a full range of motion. Great job you two!

dsc04921

Intensity…it’s where the results are!

dsc04930

dsc04932

Aaron fighting hard to keep his Tabata pull up score high!

dsc04934

Kris makes sure everyone is getting the most out of their WOD while Adele finishes up her grueling Tabata sit up!

dsc04937

What…no pictures of Greg after the WOD you ask? We’ll never know because I had to take off and took the camera with me…until Wednesday night….

dsc04938

Peter getting some 6am Tabata swings in while Ryan does Tabata pulls

dsc04940

Awesome job, guys!

dsc04942

dsc049431

6am Tabata sit ups definitely counts as hardcore! Way to bring it!

See you all Wednesday
couldn’t have either the morning or the afternoon class run with all the rain dumping down.

but now the rain has stopped….
What’s happenin everyone! I’m back from Las Vegas…I had a big plan to get photos of myself doing handstand push ups in front of each huge hotel…but I was stuck inside all day. I was amazed at how many people in the martial arts community were blown away that we do CrossFit! Keep in mind the rules of the international martial art competition I was coaching at are to kick your opponent in the face hard enough to knock them out…my average reaction was “CrossFit…that’s intense stuff.” My answer…yeah, it’ll kick your butt.

Monday’s WOD:

“Linda” (aka – 3 bars of death) modified

1x body weight deadlift

.5x body weight press

med ball cleans

10, 9, 8….1.

Post times to comments.

dsc04841

Great job everyone!

dsc04845

New guy Taylor and new gal Michelle doing a great job on deadlifts and presses!

dsc04855

Leah cranks out her deadlifts in route to the fastest time on tonight’s WOD! Great job Leah!!!

dsc04867

dsc04859

dsc04865

Meanwhile Josh and his cousin Aaron do ring dips because it’s their 2nd class of the day…Kris made sure to kick their butt: ‘JT’: 21-15-9 of Ring Dips, Hand Stand Push Ups, and Push Ups….Yeah, just a little bit of pressing 🙂

dsc04863

Greg on the dumbell cleans…great intensity!!!

dsc04874

Michelle’s first post WOD flop!

dsc04879

But not Gavin and Aaron’s…

dsc04877

And we definitely know it’s not Greg’s!

So glad to be back…and so glad to see you all tomorrow night at 8pm!
‘Tabata”

Pull Ups (or Kettle Bell Swings)

Push Ups

Sit Ups

Squats

8 rounds of each movement in a row. 20 seconds of work, 10 seconds of rest. Then move on to the next movement. Your score is the lowest number of reps you complete for each movement.

Post score to comments.

dsc04882

Everyone working on their double unders on the jump rope.

dsc04887

dsc04890

and onto forward rolls…

dsc04899

and onto head stand holds…

dsc04903

and then I’m not even sure what awesome move Kris is doing…

dsc04904

but Joe’s seem to got it…

dsc04906

not bad for the first time everyone!

dsc049081

Finally…Tabatas!!!

dsc04912

Great job on the swings Adele and also for Josh on the pull ups…

dsc04917

dsc04919

Leah and Greg know that sit ups only count when you get vertical and a full range of motion. Great job you two!

dsc04921

Intensity…it’s where the results are!

dsc04930

dsc04932

Aaron fighting hard to keep his Tabata pull up score high!

dsc04934

Kris makes sure everyone is getting the most out of their WOD while Adele finishes up her grueling Tabata sit up!

dsc04937

What…no pictures of Greg after the WOD you ask? We’ll never know because I had to take off and took the camera with me…until Wednesday night….

dsc04938

Peter getting some 6am Tabata swings in while Ryan does Tabata pulls

dsc04940

Awesome job, guys!

dsc04942

dsc049431

6am Tabata sit ups definitely counts as hardcore! Way to bring it!

See you all Wednesday
Last night’s WOD was awesome. It was a Team WOD, where you could actually use your strengths in a movement to help teammates where they are deficient…it…was…awesome (Chris Farley anyone?)!

Wednesday’s WOD:

Team Work Out

3 Rounds for Time:

500 meter Row

30 Burpees

400 meter Run

30 Wall Balls

Make Teams of 4 and have 1 person at each station. If all team members finish the station at the same time, they can all rotate together. If one person finishes early or if one person is behind, teammates that have finished their station can help ‘share’ their reps (i.e., your teammate has 10 burpees left and you finished your 500m row…you can either rest and wait for them to finish burpees…or you can split them up so they can rotate sooner).

Post time to comments.

dsc04946

Brian turning our his Tabata pull ups and Simon on his Tabata push ups in the ‘Nooner’ class…my sister gave it that name…I’m not sure what to think.

dsc04950

Great improvement on those anchored sit ups, Brian!

dsc04952

The Nooner class. guaranteed to make going back to work seem way easy!

And From the 7pm Class:

dsc04956

Our “Team WOD”

dsc049581

Teammates waiting for their next rotation…

dsc04964

New guy Mike making the Wall Ball disappear

dsc04969

You always push just a little harder when you have teammates helping you! Look at that intensity on their faces…that’s some WORK getting done!

Keep it up Greg, Aaron,  & Leah!

dsc049741

New guy Michael on the way to full extension!

dsc04976

Great job Christine & Joe!

dsc04980

Almost there!

dsc04983

Adele LOVES burpees!

dsc04985

Joe, Josh, and Christine rowing at full speed!

dsc04992

Kris encouraging Michelle to finish strong.

dsc04996

dsc04997

Now that I’m uploading all of these photos…I guess it was a pretty long work out…but you all ROCKED IT!!!

dsc04998

I just can’t help myself…

dsc05003

Leah on the floor means Kris is happy!
couldn’t have either the morning or the afternoon class run with all the rain dumping down.

but now the rain has stopped….
What’s happenin everyone! I’m back from Las Vegas…I had a big plan to get photos of myself doing handstand push ups in front of each huge hotel…but I was stuck inside all day. I was amazed at how many people in the martial arts community were blown away that we do CrossFit! Keep in mind the rules of the international martial art competition I was coaching at are to kick your opponent in the face hard enough to knock them out…my average reaction was “CrossFit…that’s intense stuff.” My answer…yeah, it’ll kick your butt.

Monday’s WOD:

“Linda” (aka – 3 bars of death) modified

1x body weight deadlift

.5x body weight press

med ball cleans

10, 9, 8….1.

Post times to comments.

dsc04841

Great job everyone!

dsc04845

New guy Taylor and new gal Michelle doing a great job on deadlifts and presses!

dsc04855

Leah cranks out her deadlifts in route to the fastest time on tonight’s WOD! Great job Leah!!!

dsc04867

dsc04859

dsc04865

Meanwhile Josh and his cousin Aaron do ring dips because it’s their 2nd class of the day…Kris made sure to kick their butt: ‘JT’: 21-15-9 of Ring Dips, Hand Stand Push Ups, and Push Ups….Yeah, just a little bit of pressing 🙂

dsc04863

Greg on the dumbell cleans…great intensity!!!

dsc04874

Michelle’s first post WOD flop!

dsc04879

But not Gavin and Aaron’s…

dsc04877

And we definitely know it’s not Greg’s!

So glad to be back…and so glad to see you all tomorrow night at 8pm!
‘Tabata”

Pull Ups (or Kettle Bell Swings)

Push Ups

Sit Ups

Squats

8 rounds of each movement in a row. 20 seconds of work, 10 seconds of rest. Then move on to the next movement. Your score is the lowest number of reps you complete for each movement.

Post score to comments.

dsc04882

Everyone working on their double unders on the jump rope.

dsc04887

dsc04890

and onto forward rolls…

dsc04899

and onto head stand holds…

dsc04903

and then I’m not even sure what awesome move Kris is doing…

dsc04904

but Joe’s seem to got it…

dsc04906

not bad for the first time everyone!

dsc049081

Finally…Tabatas!!!

dsc04912

Great job on the swings Adele and also for Josh on the pull ups…

dsc04917

dsc04919

Leah and Greg know that sit ups only count when you get vertical and a full range of motion. Great job you two!

dsc04921

Intensity…it’s where the results are!

dsc04930

dsc04932

Aaron fighting hard to keep his Tabata pull up score high!

dsc04934

Kris makes sure everyone is getting the most out of their WOD while Adele finishes up her grueling Tabata sit up!

dsc04937

What…no pictures of Greg after the WOD you ask? We’ll never know because I had to take off and took the camera with me…until Wednesday night….

dsc04938

Peter getting some 6am Tabata swings in while Ryan does Tabata pulls

dsc04940

Awesome job, guys!

dsc04942

dsc049431

6am Tabata sit ups definitely counts as hardcore! Way to bring it!

See you all Wednesday
Last night’s WOD was awesome. It was a Team WOD, where you could actually use your strengths in a movement to help teammates where they are deficient…it…was…awesome (Chris Farley anyone?)!

Wednesday’s WOD:

Team Work Out

3 Rounds for Time:

500 meter Row

30 Burpees

400 meter Run

30 Wall Balls

Make Teams of 4 and have 1 person at each station. If all team members finish the station at the same time, they can all rotate together. If one person finishes early or if one person is behind, teammates that have finished their station can help ‘share’ their reps (i.e., your teammate has 10 burpees left and you finished your 500m row…you can either rest and wait for them to finish burpees…or you can split them up so they can rotate sooner).

Post time to comments.

dsc04946

Brian turning our his Tabata pull ups and Simon on his Tabata push ups in the ‘Nooner’ class…my sister gave it that name…I’m not sure what to think.

dsc04950

Great improvement on those anchored sit ups, Brian!

dsc04952

The Nooner class. guaranteed to make going back to work seem way easy!

And From the 7pm Class:

dsc04956

Our “Team WOD”

dsc049581

Teammates waiting for their next rotation…

dsc04964

New guy Mike making the Wall Ball disappear

dsc04969

You always push just a little harder when you have teammates helping you! Look at that intensity on their faces…that’s some WORK getting done!

Keep it up Greg, Aaron,  & Leah!

dsc049741

New guy Michael on the way to full extension!

dsc04976

Great job Christine & Joe!

dsc04980

Almost there!

dsc04983

Adele LOVES burpees!

dsc04985

Joe, Josh, and Christine rowing at full speed!

dsc04992

Kris encouraging Michelle to finish strong.

dsc04996

dsc04997

Now that I’m uploading all of these photos…I guess it was a pretty long work out…but you all ROCKED IT!!!

dsc04998

I just can’t help myself…

dsc05003

Leah on the floor means Kris is happy!
Last Night’s WOD:

1 Rep Max Deadlift

Wow, what an epic night! So many PR’s, and by A LOT of weight…everyone’s hard work is showing 🙂

But the big winner (and chicken dinner) has to go to Adele…deadlifted nearly 200lbs:

img_0174

Act 1…the introduction…

img_0175

And Great Success! And to think that just 5 weeks ago Adele had never worked out before. Amazing!

img_0173

Everyone’s proud of Aaron who gets nearly 2x his body weight up!

img_0169

Even new gal Daryn got into the action…

img_0170

My picture doesn’t do her lift justice…she reached full extension at 150# !

img_0167

Excellent starting position, Michelle…

img_0168

And Great Success! Look at that determination.

img_0177

And a New CrossFit North Hollywood gym PR goes to Greg @ 375#. I guess that’s how you bend bars!

Great job everyone…I wish I had more pics but I was too busy cheering you all on. 1 rep max nights are even more intense than metcons!

See you all today or Saturday!!!
couldn’t have either the morning or the afternoon class run with all the rain dumping down.

but now the rain has stopped….
What’s happenin everyone! I’m back from Las Vegas…I had a big plan to get photos of myself doing handstand push ups in front of each huge hotel…but I was stuck inside all day. I was amazed at how many people in the martial arts community were blown away that we do CrossFit! Keep in mind the rules of the international martial art competition I was coaching at are to kick your opponent in the face hard enough to knock them out…my average reaction was “CrossFit…that’s intense stuff.” My answer…yeah, it’ll kick your butt.

Monday’s WOD:

“Linda” (aka – 3 bars of death) modified

1x body weight deadlift

.5x body weight press

med ball cleans

10, 9, 8….1.

Post times to comments.

dsc04841

Great job everyone!

dsc04845

New guy Taylor and new gal Michelle doing a great job on deadlifts and presses!

dsc04855

Leah cranks out her deadlifts in route to the fastest time on tonight’s WOD! Great job Leah!!!

dsc04867

dsc04859

dsc04865

Meanwhile Josh and his cousin Aaron do ring dips because it’s their 2nd class of the day…Kris made sure to kick their butt: ‘JT’: 21-15-9 of Ring Dips, Hand Stand Push Ups, and Push Ups….Yeah, just a little bit of pressing 🙂

dsc04863

Greg on the dumbell cleans…great intensity!!!

dsc04874

Michelle’s first post WOD flop!

dsc04879

But not Gavin and Aaron’s…

dsc04877

And we definitely know it’s not Greg’s!

So glad to be back…and so glad to see you all tomorrow night at 8pm!
‘Tabata”

Pull Ups (or Kettle Bell Swings)

Push Ups

Sit Ups

Squats

8 rounds of each movement in a row. 20 seconds of work, 10 seconds of rest. Then move on to the next movement. Your score is the lowest number of reps you complete for each movement.

Post score to comments.

dsc04882

Everyone working on their double unders on the jump rope.

dsc04887

dsc04890

and onto forward rolls…

dsc04899

and onto head stand holds…

dsc04903

and then I’m not even sure what awesome move Kris is doing…

dsc04904

but Joe’s seem to got it…

dsc04906

not bad for the first time everyone!

dsc049081

Finally…Tabatas!!!

dsc04912

Great job on the swings Adele and also for Josh on the pull ups…

dsc04917

dsc04919

Leah and Greg know that sit ups only count when you get vertical and a full range of motion. Great job you two!

dsc04921

Intensity…it’s where the results are!

dsc04930

dsc04932

Aaron fighting hard to keep his Tabata pull up score high!

dsc04934

Kris makes sure everyone is getting the most out of their WOD while Adele finishes up her grueling Tabata sit up!

dsc04937

What…no pictures of Greg after the WOD you ask? We’ll never know because I had to take off and took the camera with me…until Wednesday night….

dsc04938

Peter getting some 6am Tabata swings in while Ryan does Tabata pulls

dsc04940

Awesome job, guys!

dsc04942

dsc049431

6am Tabata sit ups definitely counts as hardcore! Way to bring it!

See you all Wednesday
Last night’s WOD was awesome. It was a Team WOD, where you could actually use your strengths in a movement to help teammates where they are deficient…it…was…awesome (Chris Farley anyone?)!

Wednesday’s WOD:

Team Work Out

3 Rounds for Time:

500 meter Row

30 Burpees

400 meter Run

30 Wall Balls

Make Teams of 4 and have 1 person at each station. If all team members finish the station at the same time, they can all rotate together. If one person finishes early or if one person is behind, teammates that have finished their station can help ‘share’ their reps (i.e., your teammate has 10 burpees left and you finished your 500m row…you can either rest and wait for them to finish burpees…or you can split them up so they can rotate sooner).

Post time to comments.

dsc04946

Brian turning our his Tabata pull ups and Simon on his Tabata push ups in the ‘Nooner’ class…my sister gave it that name…I’m not sure what to think.

dsc04950

Great improvement on those anchored sit ups, Brian!

dsc04952

The Nooner class. guaranteed to make going back to work seem way easy!

And From the 7pm Class:

dsc04956

Our “Team WOD”

dsc049581

Teammates waiting for their next rotation…

dsc04964

New guy Mike making the Wall Ball disappear

dsc04969

You always push just a little harder when you have teammates helping you! Look at that intensity on their faces…that’s some WORK getting done!

Keep it up Greg, Aaron,  & Leah!

dsc049741

New guy Michael on the way to full extension!

dsc04976

Great job Christine & Joe!

dsc04980

Almost there!

dsc04983

Adele LOVES burpees!

dsc04985

Joe, Josh, and Christine rowing at full speed!

dsc04992

Kris encouraging Michelle to finish strong.

dsc04996

dsc04997

Now that I’m uploading all of these photos…I guess it was a pretty long work out…but you all ROCKED IT!!!

dsc04998

I just can’t help myself…

dsc05003

Leah on the floor means Kris is happy!
Last Night’s WOD:

1 Rep Max Deadlift

Wow, what an epic night! So many PR’s, and by A LOT of weight…everyone’s hard work is showing 🙂

But the big winner (and chicken dinner) has to go to Adele…deadlifted nearly 200lbs:

img_0174

Act 1…the introduction…

img_0175

And Great Success! And to think that just 5 weeks ago Adele had never worked out before. Amazing!

img_0173

Everyone’s proud of Aaron who gets nearly 2x his body weight up!

img_0169

Even new gal Daryn got into the action…

img_0170

My picture doesn’t do her lift justice…she reached full extension at 150# !

img_0167

Excellent starting position, Michelle…

img_0168

And Great Success! Look at that determination.

img_0177

And a New CrossFit North Hollywood gym PR goes to Greg @ 375#. I guess that’s how you bend bars!

Great job everyone…I wish I had more pics but I was too busy cheering you all on. 1 rep max nights are even more intense than metcons!

See you all today or Saturday!!!
Rest Day… you all earned it!

What a week of CrossFit! Lot’s of new PR’s for everyone, especially in rowing and deadlifting, and for some people, PR’s in Pukie! Very proud of you all.

Here are some photos from Friday’s WOD and Saturday morning’s WOD.

I would have posted these earlier, but I went to Magic Mountain with my little sisters and got stuck at the top of Goliath for like 20 minutes in the rain…I was actually really calm because even being stuck 300′ in the air on a possibly faulty rollercoaster with crying little girls behind me was not as frightening as Linda or Fran. Thanks CrossFit…thanks….

img_0186

That’s some awesome intensity, Simon!

img_0191

img_01871
Good extension, Michael!

img_0193

And from Saturday…

dsc05006

How else to start off the weekend but with Bottom to Bottom Tabata squats?

dsc05010

I don’t even remember what these are called…but Joe rocked them…kipping kettlebell swing pushes?

dsc05008

Kris helps Leah get them down!

dsc05025

Great job on single arm sumo deadlift high pulls, Gavin!

dsc05027

dsc05031

dsc05029

dsc05032

almost there…

dsc05035

Box Jump Burpees have a way of doing this to you!

dsc05036

dsc05038

Awesome job everyone! Hope you enjoy your rest day because we have another awesome week ahead of us…and maybe a special new piece of equipment coming in for Monday night….
couldn’t have either the morning or the afternoon class run with all the rain dumping down.

but now the rain has stopped….
What’s happenin everyone! I’m back from Las Vegas…I had a big plan to get photos of myself doing handstand push ups in front of each huge hotel…but I was stuck inside all day. I was amazed at how many people in the martial arts community were blown away that we do CrossFit! Keep in mind the rules of the international martial art competition I was coaching at are to kick your opponent in the face hard enough to knock them out…my average reaction was “CrossFit…that’s intense stuff.” My answer…yeah, it’ll kick your butt.

Monday’s WOD:

“Linda” (aka – 3 bars of death) modified

1x body weight deadlift

.5x body weight press

med ball cleans

10, 9, 8….1.

Post times to comments.

dsc04841

Great job everyone!

dsc04845

New guy Taylor and new gal Michelle doing a great job on deadlifts and presses!

dsc04855

Leah cranks out her deadlifts in route to the fastest time on tonight’s WOD! Great job Leah!!!

dsc04867

dsc04859

dsc04865

Meanwhile Josh and his cousin Aaron do ring dips because it’s their 2nd class of the day…Kris made sure to kick their butt: ‘JT’: 21-15-9 of Ring Dips, Hand Stand Push Ups, and Push Ups….Yeah, just a little bit of pressing 🙂

dsc04863

Greg on the dumbell cleans…great intensity!!!

dsc04874

Michelle’s first post WOD flop!

dsc04879

But not Gavin and Aaron’s…

dsc04877

And we definitely know it’s not Greg’s!

So glad to be back…and so glad to see you all tomorrow night at 8pm!
‘Tabata”

Pull Ups (or Kettle Bell Swings)

Push Ups

Sit Ups

Squats

8 rounds of each movement in a row. 20 seconds of work, 10 seconds of rest. Then move on to the next movement. Your score is the lowest number of reps you complete for each movement.

Post score to comments.

dsc04882

Everyone working on their double unders on the jump rope.

dsc04887

dsc04890

and onto forward rolls…

dsc04899

and onto head stand holds…

dsc04903

and then I’m not even sure what awesome move Kris is doing…

dsc04904

but Joe’s seem to got it…

dsc04906

not bad for the first time everyone!

dsc049081

Finally…Tabatas!!!

dsc04912

Great job on the swings Adele and also for Josh on the pull ups…

dsc04917

dsc04919

Leah and Greg know that sit ups only count when you get vertical and a full range of motion. Great job you two!

dsc04921

Intensity…it’s where the results are!

dsc04930

dsc04932

Aaron fighting hard to keep his Tabata pull up score high!

dsc04934

Kris makes sure everyone is getting the most out of their WOD while Adele finishes up her grueling Tabata sit up!

dsc04937

What…no pictures of Greg after the WOD you ask? We’ll never know because I had to take off and took the camera with me…until Wednesday night….

dsc04938

Peter getting some 6am Tabata swings in while Ryan does Tabata pulls

dsc04940

Awesome job, guys!

dsc04942

dsc049431

6am Tabata sit ups definitely counts as hardcore! Way to bring it!

See you all Wednesday
Last night’s WOD was awesome. It was a Team WOD, where you could actually use your strengths in a movement to help teammates where they are deficient…it…was…awesome (Chris Farley anyone?)!

Wednesday’s WOD:

Team Work Out

3 Rounds for Time:

500 meter Row

30 Burpees

400 meter Run

30 Wall Balls

Make Teams of 4 and have 1 person at each station. If all team members finish the station at the same time, they can all rotate together. If one person finishes early or if one person is behind, teammates that have finished their station can help ‘share’ their reps (i.e., your teammate has 10 burpees left and you finished your 500m row…you can either rest and wait for them to finish burpees…or you can split them up so they can rotate sooner).

Post time to comments.

dsc04946

Brian turning our his Tabata pull ups and Simon on his Tabata push ups in the ‘Nooner’ class…my sister gave it that name…I’m not sure what to think.

dsc04950

Great improvement on those anchored sit ups, Brian!

dsc04952

The Nooner class. guaranteed to make going back to work seem way easy!

And From the 7pm Class:

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Our “Team WOD”

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Teammates waiting for their next rotation…

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New guy Mike making the Wall Ball disappear

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You always push just a little harder when you have teammates helping you! Look at that intensity on their faces…that’s some WORK getting done!

Keep it up Greg, Aaron,  & Leah!

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New guy Michael on the way to full extension!

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Great job Christine & Joe!

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Almost there!

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Adele LOVES burpees!

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Joe, Josh, and Christine rowing at full speed!

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Kris encouraging Michelle to finish strong.

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Now that I’m uploading all of these photos…I guess it was a pretty long work out…but you all ROCKED IT!!!

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I just can’t help myself…

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Leah on the floor means Kris is happy!
Last Night’s WOD:

1 Rep Max Deadlift

Wow, what an epic night! So many PR’s, and by A LOT of weight…everyone’s hard work is showing 🙂

But the big winner (and chicken dinner) has to go to Adele…deadlifted nearly 200lbs:

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Act 1…the introduction…

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And Great Success! And to think that just 5 weeks ago Adele had never worked out before. Amazing!

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Everyone’s proud of Aaron who gets nearly 2x his body weight up!

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Even new gal Daryn got into the action…

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My picture doesn’t do her lift justice…she reached full extension at 150# !

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Excellent starting position, Michelle…

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And Great Success! Look at that determination.

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And a New CrossFit North Hollywood gym PR goes to Greg @ 375#. I guess that’s how you bend bars!

Great job everyone…I wish I had more pics but I was too busy cheering you all on. 1 rep max nights are even more intense than metcons!

See you all today or Saturday!!!
Rest Day… you all earned it!

What a week of CrossFit! Lot’s of new PR’s for everyone, especially in rowing and deadlifting, and for some people, PR’s in Pukie! Very proud of you all.

Here are some photos from Friday’s WOD and Saturday morning’s WOD.

I would have posted these earlier, but I went to Magic Mountain with my little sisters and got stuck at the top of Goliath for like 20 minutes in the rain…I was actually really calm because even being stuck 300′ in the air on a possibly faulty rollercoaster with crying little girls behind me was not as frightening as Linda or Fran. Thanks CrossFit…thanks….

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That’s some awesome intensity, Simon!

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Good extension, Michael!

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And from Saturday…

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How else to start off the weekend but with Bottom to Bottom Tabata squats?

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I don’t even remember what these are called…but Joe rocked them…kipping kettlebell swing pushes?

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Kris helps Leah get them down!

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Great job on single arm sumo deadlift high pulls, Gavin!

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almost there…

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Box Jump Burpees have a way of doing this to you!

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Awesome job everyone! Hope you enjoy your rest day because we have another awesome week ahead of us…and maybe a special new piece of equipment coming in for Monday night….
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Yeah, it’s hard work…if CrossFit was easy, it would be “(Insert your line here to comments)”

Interested in coming in, getting really Fit, meeting some even cooler people? Then drop on by, take advantage of our 1 week free trial, then take advantage of our Crazy Low monthly rates, starting at just $49 per month! So…….what are you waiting for!

Finally, wondering what CrossFit will do, or is doing, for your life? Click on these links below and watch CrossFit founder Coach Greg Glassman drop some knowledge!

For Windows:

http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv

or for Mac:

http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.mov
Monday’s WOD:

“The San Francisco Crippler” (variation)

30 x Front Squat with Body Weight Load

1000 Meter Row

For time.

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Simon’s a blur as new gal Jill does an awesome job!

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4 weeks ago Brian couldn’t air squat to parallel, now he’s front squatting below parallel! Awesome job, Brian!!!

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Even our Head Trainer Kris got into the action, putting up 180# Front Squat…Fire Breather anyone???

Then at night things really got cracking…

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Everyone’s proud of Michael getting his 30 full depth front squats!

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Leah says…oh…’legs-arms-arms-legs, thanks Taylor!’ 🙂

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Great determination, Joe!

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Christine’s pulling so hard!

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JP doing the underhand pull, or Chinese pull…ok, I just made that up, but it does seem like it would be called the Chinese pull, right? No, just me? Australian pull? No?

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Josh wants to be like Van Damme, so he CrossFits in jeans!

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Kris makes sure Michelle gets the best out of her workout and hits all her points of performance.

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Michael: “Why do the call it the San Francisco Crippler?”

Me: “I’ll let you know in 10 minutes…now 3, 2, 1…GO!”

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all of those nights that Greg ends up on the floor enables him to go heavier than anyone! Great job, Greg!

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Bap bap bah, bap bap bap bap bah!!!

Oh yeah…we did that today too!

a few words from Kris:
why should u front squat? cuz that’s where you catch your heavy (full squat) clean.  the king of exercises, the most powerful lift, peerless in developing speed and power (along with the snatch); you will not accomplish your true 1 rep max by catching the weight any higher than in a deep front squat.  if the rack position is a challenge for you, for lack of flexibility or otherwise, or if you can’t hit full depth with an upright torso…. you have a weak front squat.  it’s a problem that must be fixed before you can expect any success with the clean.