090315 – Sunday

What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!
What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!

MARCH ‚ÄėFREEDOM TO CHOOSE‚Äô GRAND OPENING SPECIAL!!!

So CrossFit North Hollywood…What is the Freedom to Choose Special????

You choose how many days you want to train during the week…everyone has super busy lives and we figure rather than try to come up with one plan that fits everyone…we’ll let you decide!!!

First…Try out a class for FREE!

Need more time? Try out a week for $20!

Then take advantage of our Awesome ‚ÄėFreedom To Choose‚Äô Special!

The Freedom to Choose Special!

Our 12 month EFT Membership for 2x per week starts at just $49 per month!

For each additional class per week just add $10 per month!

So…

  • 3x per week = $59 per month
  • 4x per week = $69 per month
  • 5x or more is UNLIMITED CROSSFIT for $79 per month

Our Monthly EFT packages have become incredibly popular…so we hope one of these works for you too. You Choose  the # of times you can come during the week. You pick when you want to take those classes…And yes, You save a bunch of $$$

dsc05198

Interesting in paying in full for the year? We’ve got you covered there too!

12 Month Paid in Full is our most Economical way to CrossFit.

2x per week is $479 (You save over $100 compared to monthly)

3x per week is $569

4x per week is $659

Unlimited CrossFit for 12 months is $699, you save $250 over monthly payments, and $1100 over paying month to month!

This Grand Opening Special will be done at the end of March 2009, but you can keep this price for as long as you are a member of CrossFit North Hollywood!

photo1

Finally, not sure where you’ll be in 6 months but still want to get CrossFit? We’ve got you covered too!

$99 Monthly EFT 3x Per week or $119 monthly EFT Unlimited. These are both Month to Month deals!

Single Regular monthly price is $149, and single session ‚Äėdrop in‚Äô is $20

We also offer at 10% discount to Military, Police, Fire, EMT, and all First Responders/LEO’s, as well as teachers, students, & SAG

img_02881

What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!

MARCH ‚ÄėFREEDOM TO CHOOSE‚Äô GRAND OPENING SPECIAL!!!

So CrossFit North Hollywood…What is the Freedom to Choose Special????

You choose how many days you want to train during the week…everyone has super busy lives and we figure rather than try to come up with one plan that fits everyone…we’ll let you decide!!!

First…Try out a class for FREE!

Need more time? Try out a week for $20!

Then take advantage of our Awesome ‚ÄėFreedom To Choose‚Äô Special!

The Freedom to Choose Special!

Our 12 month EFT Membership for 2x per week starts at just $49 per month!

For each additional class per week just add $10 per month!

So…

  • 3x per week = $59 per month
  • 4x per week = $69 per month
  • 5x or more is UNLIMITED CROSSFIT for $79 per month

Our Monthly EFT packages have become incredibly popular…so we hope one of these works for you too. You Choose  the # of times you can come during the week. You pick when you want to take those classes…And yes, You save a bunch of $$$

dsc05198

Interesting in paying in full for the year? We’ve got you covered there too!

12 Month Paid in Full is our most Economical way to CrossFit.

2x per week is $479 (You save over $100 compared to monthly)

3x per week is $569

4x per week is $659

Unlimited CrossFit for 12 months is $699, you save $250 over monthly payments, and $1100 over paying month to month!

This Grand Opening Special will be done at the end of March 2009, but you can keep this price for as long as you are a member of CrossFit North Hollywood!

photo1

Finally, not sure where you’ll be in 6 months but still want to get CrossFit? We’ve got you covered too!

$99 Monthly EFT 3x Per week or $119 monthly EFT Unlimited. These are both Month to Month deals!

Single Regular monthly price is $149, and single session ‚Äėdrop in‚Äô is $20

We also offer at 10% discount to Military, Police, Fire, EMT, and all First Responders/LEO’s, as well as teachers, students, & SAG

img_02881

WOD:¬† for time –

db hang split clean  10-9-8-7-6-5-4-3-2-1
deck squat               1-2-3-4-5-6-7-8-9-10
db swing 10-10-10-10-10-10-10-10-10-10

(first rnd looks like: 10 db cln, 1 deck squat, 10 db swing.¬† second rnd: 9 db cln, 2 deck squats, 10 db swings…etc)

Great job this past week everyone.  You did some WORK. 
To all our new folks; welcome!¬† Congrats to you on starting your¬†CrossFit experience.¬† We’re going to¬†do everything we can here at CF NoHo to¬†help you succeed.¬†
To our vets;¬†both Coach Tim and me are excited to see¬†improvements in many of you just¬†recently.¬†¬†Don’t get complacent; keep working to master¬†those basic movements.¬† We want virtuosity!¬†¬†Not¬†cuz it’s pretty, but cuz it’s essential to progression; more and better fitness and health.¬†
Speaking of which, are you familiar with the CrossFit definition of fitness and health?  Yes? Рfantastic. (if not, click on the link to the CrossFit Journal on our mainpage and read it). How about the new 3-dimensional model?
http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv
What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!

MARCH ‚ÄėFREEDOM TO CHOOSE‚Äô GRAND OPENING SPECIAL!!!

So CrossFit North Hollywood…What is the Freedom to Choose Special????

You choose how many days you want to train during the week…everyone has super busy lives and we figure rather than try to come up with one plan that fits everyone…we’ll let you decide!!!

First…Try out a class for FREE!

Need more time? Try out a week for $20!

Then take advantage of our Awesome ‚ÄėFreedom To Choose‚Äô Special!

The Freedom to Choose Special!

Our 12 month EFT Membership for 2x per week starts at just $49 per month!

For each additional class per week just add $10 per month!

So…

  • 3x per week = $59 per month
  • 4x per week = $69 per month
  • 5x or more is UNLIMITED CROSSFIT for $79 per month

Our Monthly EFT packages have become incredibly popular…so we hope one of these works for you too. You Choose  the # of times you can come during the week. You pick when you want to take those classes…And yes, You save a bunch of $$$

dsc05198

Interesting in paying in full for the year? We’ve got you covered there too!

12 Month Paid in Full is our most Economical way to CrossFit.

2x per week is $479 (You save over $100 compared to monthly)

3x per week is $569

4x per week is $659

Unlimited CrossFit for 12 months is $699, you save $250 over monthly payments, and $1100 over paying month to month!

This Grand Opening Special will be done at the end of March 2009, but you can keep this price for as long as you are a member of CrossFit North Hollywood!

photo1

Finally, not sure where you’ll be in 6 months but still want to get CrossFit? We’ve got you covered too!

$99 Monthly EFT 3x Per week or $119 monthly EFT Unlimited. These are both Month to Month deals!

Single Regular monthly price is $149, and single session ‚Äėdrop in‚Äô is $20

We also offer at 10% discount to Military, Police, Fire, EMT, and all First Responders/LEO’s, as well as teachers, students, & SAG

img_02881

WOD:¬† for time –

db hang split clean  10-9-8-7-6-5-4-3-2-1
deck squat               1-2-3-4-5-6-7-8-9-10
db swing 10-10-10-10-10-10-10-10-10-10

(first rnd looks like: 10 db cln, 1 deck squat, 10 db swing.¬† second rnd: 9 db cln, 2 deck squats, 10 db swings…etc)

Great job this past week everyone.  You did some WORK. 
To all our new folks; welcome!¬† Congrats to you on starting your¬†CrossFit experience.¬† We’re going to¬†do everything we can here at CF NoHo to¬†help you succeed.¬†
To our vets;¬†both Coach Tim and me are excited to see¬†improvements in many of you just¬†recently.¬†¬†Don’t get complacent; keep working to master¬†those basic movements.¬† We want virtuosity!¬†¬†Not¬†cuz it’s pretty, but cuz it’s essential to progression; more and better fitness and health.¬†
Speaking of which, are you familiar with the CrossFit definition of fitness and health?  Yes? Рfantastic. (if not, click on the link to the CrossFit Journal on our mainpage and read it). How about the new 3-dimensional model?
http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv
Monday’s WOD:

Back Squat…Heavy…Find 5 rep max, find 3 rep max, find 1 rep max.

Cookie: Ring holds for time!

dsc05440

New guy and former Marine, Matthieu, getting ready to go heavy!!!

dsc05442

Ryan trying to find the bottom while keeping perfect form!Much harder than it sounds when you throw on a bunch of weight.

dsc05451

“Light Weight Baby!!!!”

dsc05456

Erik, Simon, and Rachel killing the ring holds! Awesome!!! Erik held it for 1:16…very impressive! How long can you ring hold for?

See you tonight…who knows what we have in store (Kris and I do…).
What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!

MARCH ‚ÄėFREEDOM TO CHOOSE‚Äô GRAND OPENING SPECIAL!!!

So CrossFit North Hollywood…What is the Freedom to Choose Special????

You choose how many days you want to train during the week…everyone has super busy lives and we figure rather than try to come up with one plan that fits everyone…we’ll let you decide!!!

First…Try out a class for FREE!

Need more time? Try out a week for $20!

Then take advantage of our Awesome ‚ÄėFreedom To Choose‚Äô Special!

The Freedom to Choose Special!

Our 12 month EFT Membership for 2x per week starts at just $49 per month!

For each additional class per week just add $10 per month!

So…

  • 3x per week = $59 per month
  • 4x per week = $69 per month
  • 5x or more is UNLIMITED CROSSFIT for $79 per month

Our Monthly EFT packages have become incredibly popular…so we hope one of these works for you too. You Choose  the # of times you can come during the week. You pick when you want to take those classes…And yes, You save a bunch of $$$

dsc05198

Interesting in paying in full for the year? We’ve got you covered there too!

12 Month Paid in Full is our most Economical way to CrossFit.

2x per week is $479 (You save over $100 compared to monthly)

3x per week is $569

4x per week is $659

Unlimited CrossFit for 12 months is $699, you save $250 over monthly payments, and $1100 over paying month to month!

This Grand Opening Special will be done at the end of March 2009, but you can keep this price for as long as you are a member of CrossFit North Hollywood!

photo1

Finally, not sure where you’ll be in 6 months but still want to get CrossFit? We’ve got you covered too!

$99 Monthly EFT 3x Per week or $119 monthly EFT Unlimited. These are both Month to Month deals!

Single Regular monthly price is $149, and single session ‚Äėdrop in‚Äô is $20

We also offer at 10% discount to Military, Police, Fire, EMT, and all First Responders/LEO’s, as well as teachers, students, & SAG

img_02881

WOD:¬† for time –

db hang split clean  10-9-8-7-6-5-4-3-2-1
deck squat               1-2-3-4-5-6-7-8-9-10
db swing 10-10-10-10-10-10-10-10-10-10

(first rnd looks like: 10 db cln, 1 deck squat, 10 db swing.¬† second rnd: 9 db cln, 2 deck squats, 10 db swings…etc)

Great job this past week everyone.  You did some WORK. 
To all our new folks; welcome!¬† Congrats to you on starting your¬†CrossFit experience.¬† We’re going to¬†do everything we can here at CF NoHo to¬†help you succeed.¬†
To our vets;¬†both Coach Tim and me are excited to see¬†improvements in many of you just¬†recently.¬†¬†Don’t get complacent; keep working to master¬†those basic movements.¬† We want virtuosity!¬†¬†Not¬†cuz it’s pretty, but cuz it’s essential to progression; more and better fitness and health.¬†
Speaking of which, are you familiar with the CrossFit definition of fitness and health?  Yes? Рfantastic. (if not, click on the link to the CrossFit Journal on our mainpage and read it). How about the new 3-dimensional model?
http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv
Monday’s WOD:

Back Squat…Heavy…Find 5 rep max, find 3 rep max, find 1 rep max.

Cookie: Ring holds for time!

dsc05440

New guy and former Marine, Matthieu, getting ready to go heavy!!!

dsc05442

Ryan trying to find the bottom while keeping perfect form!Much harder than it sounds when you throw on a bunch of weight.

dsc05451

“Light Weight Baby!!!!”

dsc05456

Erik, Simon, and Rachel killing the ring holds! Awesome!!! Erik held it for 1:16…very impressive! How long can you ring hold for?

See you tonight…who knows what we have in store (Kris and I do…).
Monday Night’s WOD:

Heavy Back Squat (for the night class too!) Find your 5 rep max.

Start off at a relatively light weight, and continue to up the weight about 10#-20# each set that you can ‘successfully’ complete 5 perfect back squats. When either your form breaks or the weight is too much…that is your 5 rep max.
If you remember why a 5 rep max is important, please post this, along with your 5 rep max weight to comments. Bonus…if you can explain why the strength component is absolutely essential to CrossFit, post that too!

dsc05462

Group ‘Tabata Squat’ Warm Up…All these people makes for a great CrossFit environment!

dsc05465

dsc05467

Then starting off light to ensure proper technique…

dsc05472

Then adding some weight! Great job JP!

dsc05471

You too Gavin!!!

dsc05479

Joe hit 245# for 5 reps!!! Joe’s hard work has added 40# on his 5 rep back squat in the past 5 weeks!!! Incredible!

dsc05474

Greg keeps excellent form on his way to 265#!!! Wow! “Light Weight Baby!”

dsc05478

New guy Shaun enjoying going heavy!

dsc05477

Megan doing a great job spotting Michelle and making sure she keeps perfect form.

dsc05473

Mike sold tickets to see Steven Hawkings give a speech (or his computer speak…oh, snap)…but he got a new 5 rep max so¬† it was definitely a good trade!

dsc05470

Megan and Michael went really, really, heavy tonight! Way to work!!!

dsc05487

“Ain’t nothing but a peanut” (If the phrases ‘light weight baby’ and ‘ain’t nothin but a peanut aren’t hilarious to you…YouTube Ronnie Coleman deadlift and then be in on the best CrossFit North Hollywood joke ever!)

dsc05483

Great work everyone!!! Going heavy is important…watch your hard work pay off in improved times on the rest of your WOD’s!¬† See you tomorrow night at 8pm.

PS…Starting next Tuesday we’ll be adding a 5:30pm class for both Tuesday and Thursday!!! Spread the word and tell ’em Big Boy sent ya se habla espanol. But seriously…I don’t really speak Spanish that well.

[youtube=http://www.youtube.com/watch?v=BlDWdfTAx8o] What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!

MARCH ‚ÄėFREEDOM TO CHOOSE‚Äô GRAND OPENING SPECIAL!!!

So CrossFit North Hollywood…What is the Freedom to Choose Special????

You choose how many days you want to train during the week…everyone has super busy lives and we figure rather than try to come up with one plan that fits everyone…we’ll let you decide!!!

First…Try out a class for FREE!

Need more time? Try out a week for $20!

Then take advantage of our Awesome ‚ÄėFreedom To Choose‚Äô Special!

The Freedom to Choose Special!

Our 12 month EFT Membership for 2x per week starts at just $49 per month!

For each additional class per week just add $10 per month!

So…

  • 3x per week = $59 per month
  • 4x per week = $69 per month
  • 5x or more is UNLIMITED CROSSFIT for $79 per month

Our Monthly EFT packages have become incredibly popular…so we hope one of these works for you too. You Choose  the # of times you can come during the week. You pick when you want to take those classes…And yes, You save a bunch of $$$

dsc05198

Interesting in paying in full for the year? We’ve got you covered there too!

12 Month Paid in Full is our most Economical way to CrossFit.

2x per week is $479 (You save over $100 compared to monthly)

3x per week is $569

4x per week is $659

Unlimited CrossFit for 12 months is $699, you save $250 over monthly payments, and $1100 over paying month to month!

This Grand Opening Special will be done at the end of March 2009, but you can keep this price for as long as you are a member of CrossFit North Hollywood!

photo1

Finally, not sure where you’ll be in 6 months but still want to get CrossFit? We’ve got you covered too!

$99 Monthly EFT 3x Per week or $119 monthly EFT Unlimited. These are both Month to Month deals!

Single Regular monthly price is $149, and single session ‚Äėdrop in‚Äô is $20

We also offer at 10% discount to Military, Police, Fire, EMT, and all First Responders/LEO’s, as well as teachers, students, & SAG

img_02881

WOD:¬† for time –

db hang split clean  10-9-8-7-6-5-4-3-2-1
deck squat               1-2-3-4-5-6-7-8-9-10
db swing 10-10-10-10-10-10-10-10-10-10

(first rnd looks like: 10 db cln, 1 deck squat, 10 db swing.¬† second rnd: 9 db cln, 2 deck squats, 10 db swings…etc)

Great job this past week everyone.  You did some WORK. 
To all our new folks; welcome!¬† Congrats to you on starting your¬†CrossFit experience.¬† We’re going to¬†do everything we can here at CF NoHo to¬†help you succeed.¬†
To our vets;¬†both Coach Tim and me are excited to see¬†improvements in many of you just¬†recently.¬†¬†Don’t get complacent; keep working to master¬†those basic movements.¬† We want virtuosity!¬†¬†Not¬†cuz it’s pretty, but cuz it’s essential to progression; more and better fitness and health.¬†
Speaking of which, are you familiar with the CrossFit definition of fitness and health?  Yes? Рfantastic. (if not, click on the link to the CrossFit Journal on our mainpage and read it). How about the new 3-dimensional model?
http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv
Monday’s WOD:

Back Squat…Heavy…Find 5 rep max, find 3 rep max, find 1 rep max.

Cookie: Ring holds for time!

dsc05440

New guy and former Marine, Matthieu, getting ready to go heavy!!!

dsc05442

Ryan trying to find the bottom while keeping perfect form!Much harder than it sounds when you throw on a bunch of weight.

dsc05451

“Light Weight Baby!!!!”

dsc05456

Erik, Simon, and Rachel killing the ring holds! Awesome!!! Erik held it for 1:16…very impressive! How long can you ring hold for?

See you tonight…who knows what we have in store (Kris and I do…).
Monday Night’s WOD:

Heavy Back Squat (for the night class too!) Find your 5 rep max.

Start off at a relatively light weight, and continue to up the weight about 10#-20# each set that you can ‘successfully’ complete 5 perfect back squats. When either your form breaks or the weight is too much…that is your 5 rep max.
If you remember why a 5 rep max is important, please post this, along with your 5 rep max weight to comments. Bonus…if you can explain why the strength component is absolutely essential to CrossFit, post that too!

dsc05462

Group ‘Tabata Squat’ Warm Up…All these people makes for a great CrossFit environment!

dsc05465

dsc05467

Then starting off light to ensure proper technique…

dsc05472

Then adding some weight! Great job JP!

dsc05471

You too Gavin!!!

dsc05479

Joe hit 245# for 5 reps!!! Joe’s hard work has added 40# on his 5 rep back squat in the past 5 weeks!!! Incredible!

dsc05474

Greg keeps excellent form on his way to 265#!!! Wow! “Light Weight Baby!”

dsc05478

New guy Shaun enjoying going heavy!

dsc05477

Megan doing a great job spotting Michelle and making sure she keeps perfect form.

dsc05473

Mike sold tickets to see Steven Hawkings give a speech (or his computer speak…oh, snap)…but he got a new 5 rep max so¬† it was definitely a good trade!

dsc05470

Megan and Michael went really, really, heavy tonight! Way to work!!!

dsc05487

“Ain’t nothing but a peanut” (If the phrases ‘light weight baby’ and ‘ain’t nothin but a peanut aren’t hilarious to you…YouTube Ronnie Coleman deadlift and then be in on the best CrossFit North Hollywood joke ever!)

dsc05483

Great work everyone!!! Going heavy is important…watch your hard work pay off in improved times on the rest of your WOD’s!¬† See you tomorrow night at 8pm.

PS…Starting next Tuesday we’ll be adding a 5:30pm class for both Tuesday and Thursday!!! Spread the word and tell ’em Big Boy sent ya se habla espanol. But seriously…I don’t really speak Spanish that well.

[youtube=http://www.youtube.com/watch?v=BlDWdfTAx8o] Tuesday Night’s WOD:

5 Rounds for Time:

20 x Kettlebell Swings

20 x Push Ups

200 Meter Sprint

Post times to comments.

Sometimes it’s hard to get motivated and a large amount of intensity after an awesome night of heavy back squats…but this crew never lets us down. The vets do an amazing job of setting the pace and all newbies are able to fit right in and get a TON of work done! A really awesome job tonight everyone. I am very, very, proud!

We also learned part of the famous ‘Burgener Warm Up’ tonight. If you learned part of it tonight, keep on it. If you haven’t experienced it yet, don’t worry…this one is here to stay because it produces great results!

dsc05490

Way to rock this one!!!

dsc05492

WORK!!!!!!!!

dsc05496

dsc05500

Brian asked me not to…but it’s not up to him. I see it as a badge of honor to work out that hard!

dsc05501

Mathieu was there tonight as well…

dsc05502

And Erik is back from Costa Rica

dsc05503

And it’s always nice to have Greg working out…

dsc05504

I like how Brian just walks over Steven like he’s a set of bumper plates…too funny!

Click on these links for video of the Burgener Warm Up…They are invaluable! Video’s Courtesy of CrossFit.com

http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.mov
What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!

MARCH ‚ÄėFREEDOM TO CHOOSE‚Äô GRAND OPENING SPECIAL!!!

So CrossFit North Hollywood…What is the Freedom to Choose Special????

You choose how many days you want to train during the week…everyone has super busy lives and we figure rather than try to come up with one plan that fits everyone…we’ll let you decide!!!

First…Try out a class for FREE!

Need more time? Try out a week for $20!

Then take advantage of our Awesome ‚ÄėFreedom To Choose‚Äô Special!

The Freedom to Choose Special!

Our 12 month EFT Membership for 2x per week starts at just $49 per month!

For each additional class per week just add $10 per month!

So…

  • 3x per week = $59 per month
  • 4x per week = $69 per month
  • 5x or more is UNLIMITED CROSSFIT for $79 per month

Our Monthly EFT packages have become incredibly popular…so we hope one of these works for you too. You Choose  the # of times you can come during the week. You pick when you want to take those classes…And yes, You save a bunch of $$$

dsc05198

Interesting in paying in full for the year? We’ve got you covered there too!

12 Month Paid in Full is our most Economical way to CrossFit.

2x per week is $479 (You save over $100 compared to monthly)

3x per week is $569

4x per week is $659

Unlimited CrossFit for 12 months is $699, you save $250 over monthly payments, and $1100 over paying month to month!

This Grand Opening Special will be done at the end of March 2009, but you can keep this price for as long as you are a member of CrossFit North Hollywood!

photo1

Finally, not sure where you’ll be in 6 months but still want to get CrossFit? We’ve got you covered too!

$99 Monthly EFT 3x Per week or $119 monthly EFT Unlimited. These are both Month to Month deals!

Single Regular monthly price is $149, and single session ‚Äėdrop in‚Äô is $20

We also offer at 10% discount to Military, Police, Fire, EMT, and all First Responders/LEO’s, as well as teachers, students, & SAG

img_02881

WOD:¬† for time –

db hang split clean  10-9-8-7-6-5-4-3-2-1
deck squat               1-2-3-4-5-6-7-8-9-10
db swing 10-10-10-10-10-10-10-10-10-10

(first rnd looks like: 10 db cln, 1 deck squat, 10 db swing.¬† second rnd: 9 db cln, 2 deck squats, 10 db swings…etc)

Great job this past week everyone.  You did some WORK. 
To all our new folks; welcome!¬† Congrats to you on starting your¬†CrossFit experience.¬† We’re going to¬†do everything we can here at CF NoHo to¬†help you succeed.¬†
To our vets;¬†both Coach Tim and me are excited to see¬†improvements in many of you just¬†recently.¬†¬†Don’t get complacent; keep working to master¬†those basic movements.¬† We want virtuosity!¬†¬†Not¬†cuz it’s pretty, but cuz it’s essential to progression; more and better fitness and health.¬†
Speaking of which, are you familiar with the CrossFit definition of fitness and health?  Yes? Рfantastic. (if not, click on the link to the CrossFit Journal on our mainpage and read it). How about the new 3-dimensional model?
http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv
Monday’s WOD:

Back Squat…Heavy…Find 5 rep max, find 3 rep max, find 1 rep max.

Cookie: Ring holds for time!

dsc05440

New guy and former Marine, Matthieu, getting ready to go heavy!!!

dsc05442

Ryan trying to find the bottom while keeping perfect form!Much harder than it sounds when you throw on a bunch of weight.

dsc05451

“Light Weight Baby!!!!”

dsc05456

Erik, Simon, and Rachel killing the ring holds! Awesome!!! Erik held it for 1:16…very impressive! How long can you ring hold for?

See you tonight…who knows what we have in store (Kris and I do…).
Monday Night’s WOD:

Heavy Back Squat (for the night class too!) Find your 5 rep max.

Start off at a relatively light weight, and continue to up the weight about 10#-20# each set that you can ‘successfully’ complete 5 perfect back squats. When either your form breaks or the weight is too much…that is your 5 rep max.
If you remember why a 5 rep max is important, please post this, along with your 5 rep max weight to comments. Bonus…if you can explain why the strength component is absolutely essential to CrossFit, post that too!

dsc05462

Group ‘Tabata Squat’ Warm Up…All these people makes for a great CrossFit environment!

dsc05465

dsc05467

Then starting off light to ensure proper technique…

dsc05472

Then adding some weight! Great job JP!

dsc05471

You too Gavin!!!

dsc05479

Joe hit 245# for 5 reps!!! Joe’s hard work has added 40# on his 5 rep back squat in the past 5 weeks!!! Incredible!

dsc05474

Greg keeps excellent form on his way to 265#!!! Wow! “Light Weight Baby!”

dsc05478

New guy Shaun enjoying going heavy!

dsc05477

Megan doing a great job spotting Michelle and making sure she keeps perfect form.

dsc05473

Mike sold tickets to see Steven Hawkings give a speech (or his computer speak…oh, snap)…but he got a new 5 rep max so¬† it was definitely a good trade!

dsc05470

Megan and Michael went really, really, heavy tonight! Way to work!!!

dsc05487

“Ain’t nothing but a peanut” (If the phrases ‘light weight baby’ and ‘ain’t nothin but a peanut aren’t hilarious to you…YouTube Ronnie Coleman deadlift and then be in on the best CrossFit North Hollywood joke ever!)

dsc05483

Great work everyone!!! Going heavy is important…watch your hard work pay off in improved times on the rest of your WOD’s!¬† See you tomorrow night at 8pm.

PS…Starting next Tuesday we’ll be adding a 5:30pm class for both Tuesday and Thursday!!! Spread the word and tell ’em Big Boy sent ya se habla espanol. But seriously…I don’t really speak Spanish that well.

[youtube=http://www.youtube.com/watch?v=BlDWdfTAx8o] Tuesday Night’s WOD:

5 Rounds for Time:

20 x Kettlebell Swings

20 x Push Ups

200 Meter Sprint

Post times to comments.

Sometimes it’s hard to get motivated and a large amount of intensity after an awesome night of heavy back squats…but this crew never lets us down. The vets do an amazing job of setting the pace and all newbies are able to fit right in and get a TON of work done! A really awesome job tonight everyone. I am very, very, proud!

We also learned part of the famous ‘Burgener Warm Up’ tonight. If you learned part of it tonight, keep on it. If you haven’t experienced it yet, don’t worry…this one is here to stay because it produces great results!

dsc05490

Way to rock this one!!!

dsc05492

WORK!!!!!!!!

dsc05496

dsc05500

Brian asked me not to…but it’s not up to him. I see it as a badge of honor to work out that hard!

dsc05501

Mathieu was there tonight as well…

dsc05502

And Erik is back from Costa Rica

dsc05503

And it’s always nice to have Greg working out…

dsc05504

I like how Brian just walks over Steven like he’s a set of bumper plates…too funny!

Click on these links for video of the Burgener Warm Up…They are invaluable! Video’s Courtesy of CrossFit.com

http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.mov
Wednesday’s WOD’s:

Afternoon Class:

5 Rounds For Time:

Medicine Ball Overhead Walking Lunge (One Floor Length)

21 Kettlebell Swings

10 Push Ups

500 Meter Row

Evening Class:

5 Rounds For Time

30 Single Arm Kettlebell Swing (15 each arm)

20 Single Arm Kettlebell  Clean & Press (10 each arm)

80 meter single arm overhead kettlebell walk

Post times to comments.

Busy day at CFNH! 3 different classes and 3 different WOD’s. We’re just trying to keep up with everyone’s improved performances and making sure the WOD’s keep pushing you all!!! I think we’re doing it… ūüôā

dsc05509

Simon going overhead in the afternoon while Tanya and Jill row!

dsc05512

The subtle difference between ‘Shoulder in your ear’ and shoulder in your rear’…a very important aspect of our workouts lies here…

dsc05513

dsc05514

dsc05516

dsc05521

Erik, Leah, Greg, Josh, Joe, and Gavin killing the WOD!

dsc05529

New gal Shelley did amazing…she just kept going and going. No scaling on her first night in! Pretty awesome!

dsc05531

Tonight’s WOD winner Erik getting ready for another KB Press!

dsc05532

dsc05537

You all were waiting for it, weren’t you???

dsc05538

Great job, Caleb!

dsc05539

Leah was making sweat angels on the mats!

dsc05542

What????

dsc05543

Even weird looking things are way better with good teamwork! See you all tomorrow night at 8pm…and don’t forget that next Tuesday/Thursday we’re starting our 5:30pm class. Spread the word.

Final thing. How do you explain what cool things we do at CrossFit North Hollywood to outsiders? It’s notoriously difficult to explain CrossFit to the uninitiated…so give some good advice, a funny story of ‘explanation gone bad’, whatever. How do you explain this awesome stuff?!!!
What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!

MARCH ‚ÄėFREEDOM TO CHOOSE‚Äô GRAND OPENING SPECIAL!!!

So CrossFit North Hollywood…What is the Freedom to Choose Special????

You choose how many days you want to train during the week…everyone has super busy lives and we figure rather than try to come up with one plan that fits everyone…we’ll let you decide!!!

First…Try out a class for FREE!

Need more time? Try out a week for $20!

Then take advantage of our Awesome ‚ÄėFreedom To Choose‚Äô Special!

The Freedom to Choose Special!

Our 12 month EFT Membership for 2x per week starts at just $49 per month!

For each additional class per week just add $10 per month!

So…

  • 3x per week = $59 per month
  • 4x per week = $69 per month
  • 5x or more is UNLIMITED CROSSFIT for $79 per month

Our Monthly EFT packages have become incredibly popular…so we hope one of these works for you too. You Choose  the # of times you can come during the week. You pick when you want to take those classes…And yes, You save a bunch of $$$

dsc05198

Interesting in paying in full for the year? We’ve got you covered there too!

12 Month Paid in Full is our most Economical way to CrossFit.

2x per week is $479 (You save over $100 compared to monthly)

3x per week is $569

4x per week is $659

Unlimited CrossFit for 12 months is $699, you save $250 over monthly payments, and $1100 over paying month to month!

This Grand Opening Special will be done at the end of March 2009, but you can keep this price for as long as you are a member of CrossFit North Hollywood!

photo1

Finally, not sure where you’ll be in 6 months but still want to get CrossFit? We’ve got you covered too!

$99 Monthly EFT 3x Per week or $119 monthly EFT Unlimited. These are both Month to Month deals!

Single Regular monthly price is $149, and single session ‚Äėdrop in‚Äô is $20

We also offer at 10% discount to Military, Police, Fire, EMT, and all First Responders/LEO’s, as well as teachers, students, & SAG

img_02881

WOD:¬† for time –

db hang split clean  10-9-8-7-6-5-4-3-2-1
deck squat               1-2-3-4-5-6-7-8-9-10
db swing 10-10-10-10-10-10-10-10-10-10

(first rnd looks like: 10 db cln, 1 deck squat, 10 db swing.¬† second rnd: 9 db cln, 2 deck squats, 10 db swings…etc)

Great job this past week everyone.  You did some WORK. 
To all our new folks; welcome!¬† Congrats to you on starting your¬†CrossFit experience.¬† We’re going to¬†do everything we can here at CF NoHo to¬†help you succeed.¬†
To our vets;¬†both Coach Tim and me are excited to see¬†improvements in many of you just¬†recently.¬†¬†Don’t get complacent; keep working to master¬†those basic movements.¬† We want virtuosity!¬†¬†Not¬†cuz it’s pretty, but cuz it’s essential to progression; more and better fitness and health.¬†
Speaking of which, are you familiar with the CrossFit definition of fitness and health?  Yes? Рfantastic. (if not, click on the link to the CrossFit Journal on our mainpage and read it). How about the new 3-dimensional model?
http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv
Monday’s WOD:

Back Squat…Heavy…Find 5 rep max, find 3 rep max, find 1 rep max.

Cookie: Ring holds for time!

dsc05440

New guy and former Marine, Matthieu, getting ready to go heavy!!!

dsc05442

Ryan trying to find the bottom while keeping perfect form!Much harder than it sounds when you throw on a bunch of weight.

dsc05451

“Light Weight Baby!!!!”

dsc05456

Erik, Simon, and Rachel killing the ring holds! Awesome!!! Erik held it for 1:16…very impressive! How long can you ring hold for?

See you tonight…who knows what we have in store (Kris and I do…).
Monday Night’s WOD:

Heavy Back Squat (for the night class too!) Find your 5 rep max.

Start off at a relatively light weight, and continue to up the weight about 10#-20# each set that you can ‘successfully’ complete 5 perfect back squats. When either your form breaks or the weight is too much…that is your 5 rep max.
If you remember why a 5 rep max is important, please post this, along with your 5 rep max weight to comments. Bonus…if you can explain why the strength component is absolutely essential to CrossFit, post that too!

dsc05462

Group ‘Tabata Squat’ Warm Up…All these people makes for a great CrossFit environment!

dsc05465

dsc05467

Then starting off light to ensure proper technique…

dsc05472

Then adding some weight! Great job JP!

dsc05471

You too Gavin!!!

dsc05479

Joe hit 245# for 5 reps!!! Joe’s hard work has added 40# on his 5 rep back squat in the past 5 weeks!!! Incredible!

dsc05474

Greg keeps excellent form on his way to 265#!!! Wow! “Light Weight Baby!”

dsc05478

New guy Shaun enjoying going heavy!

dsc05477

Megan doing a great job spotting Michelle and making sure she keeps perfect form.

dsc05473

Mike sold tickets to see Steven Hawkings give a speech (or his computer speak…oh, snap)…but he got a new 5 rep max so¬† it was definitely a good trade!

dsc05470

Megan and Michael went really, really, heavy tonight! Way to work!!!

dsc05487

“Ain’t nothing but a peanut” (If the phrases ‘light weight baby’ and ‘ain’t nothin but a peanut aren’t hilarious to you…YouTube Ronnie Coleman deadlift and then be in on the best CrossFit North Hollywood joke ever!)

dsc05483

Great work everyone!!! Going heavy is important…watch your hard work pay off in improved times on the rest of your WOD’s!¬† See you tomorrow night at 8pm.

PS…Starting next Tuesday we’ll be adding a 5:30pm class for both Tuesday and Thursday!!! Spread the word and tell ’em Big Boy sent ya se habla espanol. But seriously…I don’t really speak Spanish that well.

[youtube=http://www.youtube.com/watch?v=BlDWdfTAx8o] Tuesday Night’s WOD:

5 Rounds for Time:

20 x Kettlebell Swings

20 x Push Ups

200 Meter Sprint

Post times to comments.

Sometimes it’s hard to get motivated and a large amount of intensity after an awesome night of heavy back squats…but this crew never lets us down. The vets do an amazing job of setting the pace and all newbies are able to fit right in and get a TON of work done! A really awesome job tonight everyone. I am very, very, proud!

We also learned part of the famous ‘Burgener Warm Up’ tonight. If you learned part of it tonight, keep on it. If you haven’t experienced it yet, don’t worry…this one is here to stay because it produces great results!

dsc05490

Way to rock this one!!!

dsc05492

WORK!!!!!!!!

dsc05496

dsc05500

Brian asked me not to…but it’s not up to him. I see it as a badge of honor to work out that hard!

dsc05501

Mathieu was there tonight as well…

dsc05502

And Erik is back from Costa Rica

dsc05503

And it’s always nice to have Greg working out…

dsc05504

I like how Brian just walks over Steven like he’s a set of bumper plates…too funny!

Click on these links for video of the Burgener Warm Up…They are invaluable! Video’s Courtesy of CrossFit.com

http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.mov
Wednesday’s WOD’s:

Afternoon Class:

5 Rounds For Time:

Medicine Ball Overhead Walking Lunge (One Floor Length)

21 Kettlebell Swings

10 Push Ups

500 Meter Row

Evening Class:

5 Rounds For Time

30 Single Arm Kettlebell Swing (15 each arm)

20 Single Arm Kettlebell  Clean & Press (10 each arm)

80 meter single arm overhead kettlebell walk

Post times to comments.

Busy day at CFNH! 3 different classes and 3 different WOD’s. We’re just trying to keep up with everyone’s improved performances and making sure the WOD’s keep pushing you all!!! I think we’re doing it… ūüôā

dsc05509

Simon going overhead in the afternoon while Tanya and Jill row!

dsc05512

The subtle difference between ‘Shoulder in your ear’ and shoulder in your rear’…a very important aspect of our workouts lies here…

dsc05513

dsc05514

dsc05516

dsc05521

Erik, Leah, Greg, Josh, Joe, and Gavin killing the WOD!

dsc05529

New gal Shelley did amazing…she just kept going and going. No scaling on her first night in! Pretty awesome!

dsc05531

Tonight’s WOD winner Erik getting ready for another KB Press!

dsc05532

dsc05537

You all were waiting for it, weren’t you???

dsc05538

Great job, Caleb!

dsc05539

Leah was making sweat angels on the mats!

dsc05542

What????

dsc05543

Even weird looking things are way better with good teamwork! See you all tomorrow night at 8pm…and don’t forget that next Tuesday/Thursday we’re starting our 5:30pm class. Spread the word.

Final thing. How do you explain what cool things we do at CrossFit North Hollywood to outsiders? It’s notoriously difficult to explain CrossFit to the uninitiated…so give some good advice, a funny story of ‘explanation gone bad’, whatever. How do you explain this awesome stuff?!!!
What’s happenin’ CrossFit North Hollywooders!!!

In case you haven’t been able to tell…we are GROWING!!! And yeah, if you’ve been in to train I know you could tell! So to keep up with you all we’re adding more classes. Starting Tuesday, March 17, 2009, we’re adding a 5:30pm class. This class will be on¬† Tuesday’s and Thursday’s at 5:30pm. If this fits your schedule better, just drop on in! If you have a friend or family member who this works better for, send ’em on by as well.

We are also in the works of developing a Saturday afternoon class. Stay tuned for more information!

See you all tonight at 8pm…and hopefully next Tuesday/Thursday @ 5:30pm!

dsc055431

CrossFit North Hollywood

What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!

MARCH ‚ÄėFREEDOM TO CHOOSE‚Äô GRAND OPENING SPECIAL!!!

So CrossFit North Hollywood…What is the Freedom to Choose Special????

You choose how many days you want to train during the week…everyone has super busy lives and we figure rather than try to come up with one plan that fits everyone…we’ll let you decide!!!

First…Try out a class for FREE!

Need more time? Try out a week for $20!

Then take advantage of our Awesome ‚ÄėFreedom To Choose‚Äô Special!

The Freedom to Choose Special!

Our 12 month EFT Membership for 2x per week starts at just $49 per month!

For each additional class per week just add $10 per month!

So…

  • 3x per week = $59 per month
  • 4x per week = $69 per month
  • 5x or more is UNLIMITED CROSSFIT for $79 per month

Our Monthly EFT packages have become incredibly popular…so we hope one of these works for you too. You Choose  the # of times you can come during the week. You pick when you want to take those classes…And yes, You save a bunch of $$$

dsc05198

Interesting in paying in full for the year? We’ve got you covered there too!

12 Month Paid in Full is our most Economical way to CrossFit.

2x per week is $479 (You save over $100 compared to monthly)

3x per week is $569

4x per week is $659

Unlimited CrossFit for 12 months is $699, you save $250 over monthly payments, and $1100 over paying month to month!

This Grand Opening Special will be done at the end of March 2009, but you can keep this price for as long as you are a member of CrossFit North Hollywood!

photo1

Finally, not sure where you’ll be in 6 months but still want to get CrossFit? We’ve got you covered too!

$99 Monthly EFT 3x Per week or $119 monthly EFT Unlimited. These are both Month to Month deals!

Single Regular monthly price is $149, and single session ‚Äėdrop in‚Äô is $20

We also offer at 10% discount to Military, Police, Fire, EMT, and all First Responders/LEO’s, as well as teachers, students, & SAG

img_02881

WOD:¬† for time –

db hang split clean  10-9-8-7-6-5-4-3-2-1
deck squat               1-2-3-4-5-6-7-8-9-10
db swing 10-10-10-10-10-10-10-10-10-10

(first rnd looks like: 10 db cln, 1 deck squat, 10 db swing.¬† second rnd: 9 db cln, 2 deck squats, 10 db swings…etc)

Great job this past week everyone.  You did some WORK. 
To all our new folks; welcome!¬† Congrats to you on starting your¬†CrossFit experience.¬† We’re going to¬†do everything we can here at CF NoHo to¬†help you succeed.¬†
To our vets;¬†both Coach Tim and me are excited to see¬†improvements in many of you just¬†recently.¬†¬†Don’t get complacent; keep working to master¬†those basic movements.¬† We want virtuosity!¬†¬†Not¬†cuz it’s pretty, but cuz it’s essential to progression; more and better fitness and health.¬†
Speaking of which, are you familiar with the CrossFit definition of fitness and health?  Yes? Рfantastic. (if not, click on the link to the CrossFit Journal on our mainpage and read it). How about the new 3-dimensional model?
http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv
Monday’s WOD:

Back Squat…Heavy…Find 5 rep max, find 3 rep max, find 1 rep max.

Cookie: Ring holds for time!

dsc05440

New guy and former Marine, Matthieu, getting ready to go heavy!!!

dsc05442

Ryan trying to find the bottom while keeping perfect form!Much harder than it sounds when you throw on a bunch of weight.

dsc05451

“Light Weight Baby!!!!”

dsc05456

Erik, Simon, and Rachel killing the ring holds! Awesome!!! Erik held it for 1:16…very impressive! How long can you ring hold for?

See you tonight…who knows what we have in store (Kris and I do…).
Monday Night’s WOD:

Heavy Back Squat (for the night class too!) Find your 5 rep max.

Start off at a relatively light weight, and continue to up the weight about 10#-20# each set that you can ‘successfully’ complete 5 perfect back squats. When either your form breaks or the weight is too much…that is your 5 rep max.
If you remember why a 5 rep max is important, please post this, along with your 5 rep max weight to comments. Bonus…if you can explain why the strength component is absolutely essential to CrossFit, post that too!

dsc05462

Group ‘Tabata Squat’ Warm Up…All these people makes for a great CrossFit environment!

dsc05465

dsc05467

Then starting off light to ensure proper technique…

dsc05472

Then adding some weight! Great job JP!

dsc05471

You too Gavin!!!

dsc05479

Joe hit 245# for 5 reps!!! Joe’s hard work has added 40# on his 5 rep back squat in the past 5 weeks!!! Incredible!

dsc05474

Greg keeps excellent form on his way to 265#!!! Wow! “Light Weight Baby!”

dsc05478

New guy Shaun enjoying going heavy!

dsc05477

Megan doing a great job spotting Michelle and making sure she keeps perfect form.

dsc05473

Mike sold tickets to see Steven Hawkings give a speech (or his computer speak…oh, snap)…but he got a new 5 rep max so¬† it was definitely a good trade!

dsc05470

Megan and Michael went really, really, heavy tonight! Way to work!!!

dsc05487

“Ain’t nothing but a peanut” (If the phrases ‘light weight baby’ and ‘ain’t nothin but a peanut aren’t hilarious to you…YouTube Ronnie Coleman deadlift and then be in on the best CrossFit North Hollywood joke ever!)

dsc05483

Great work everyone!!! Going heavy is important…watch your hard work pay off in improved times on the rest of your WOD’s!¬† See you tomorrow night at 8pm.

PS…Starting next Tuesday we’ll be adding a 5:30pm class for both Tuesday and Thursday!!! Spread the word and tell ’em Big Boy sent ya se habla espanol. But seriously…I don’t really speak Spanish that well.

[youtube=http://www.youtube.com/watch?v=BlDWdfTAx8o] Tuesday Night’s WOD:

5 Rounds for Time:

20 x Kettlebell Swings

20 x Push Ups

200 Meter Sprint

Post times to comments.

Sometimes it’s hard to get motivated and a large amount of intensity after an awesome night of heavy back squats…but this crew never lets us down. The vets do an amazing job of setting the pace and all newbies are able to fit right in and get a TON of work done! A really awesome job tonight everyone. I am very, very, proud!

We also learned part of the famous ‘Burgener Warm Up’ tonight. If you learned part of it tonight, keep on it. If you haven’t experienced it yet, don’t worry…this one is here to stay because it produces great results!

dsc05490

Way to rock this one!!!

dsc05492

WORK!!!!!!!!

dsc05496

dsc05500

Brian asked me not to…but it’s not up to him. I see it as a badge of honor to work out that hard!

dsc05501

Mathieu was there tonight as well…

dsc05502

And Erik is back from Costa Rica

dsc05503

And it’s always nice to have Greg working out…

dsc05504

I like how Brian just walks over Steven like he’s a set of bumper plates…too funny!

Click on these links for video of the Burgener Warm Up…They are invaluable! Video’s Courtesy of CrossFit.com

http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.mov
Wednesday’s WOD’s:

Afternoon Class:

5 Rounds For Time:

Medicine Ball Overhead Walking Lunge (One Floor Length)

21 Kettlebell Swings

10 Push Ups

500 Meter Row

Evening Class:

5 Rounds For Time

30 Single Arm Kettlebell Swing (15 each arm)

20 Single Arm Kettlebell  Clean & Press (10 each arm)

80 meter single arm overhead kettlebell walk

Post times to comments.

Busy day at CFNH! 3 different classes and 3 different WOD’s. We’re just trying to keep up with everyone’s improved performances and making sure the WOD’s keep pushing you all!!! I think we’re doing it… ūüôā

dsc05509

Simon going overhead in the afternoon while Tanya and Jill row!

dsc05512

The subtle difference between ‘Shoulder in your ear’ and shoulder in your rear’…a very important aspect of our workouts lies here…

dsc05513

dsc05514

dsc05516

dsc05521

Erik, Leah, Greg, Josh, Joe, and Gavin killing the WOD!

dsc05529

New gal Shelley did amazing…she just kept going and going. No scaling on her first night in! Pretty awesome!

dsc05531

Tonight’s WOD winner Erik getting ready for another KB Press!

dsc05532

dsc05537

You all were waiting for it, weren’t you???

dsc05538

Great job, Caleb!

dsc05539

Leah was making sweat angels on the mats!

dsc05542

What????

dsc05543

Even weird looking things are way better with good teamwork! See you all tomorrow night at 8pm…and don’t forget that next Tuesday/Thursday we’re starting our 5:30pm class. Spread the word.

Final thing. How do you explain what cool things we do at CrossFit North Hollywood to outsiders? It’s notoriously difficult to explain CrossFit to the uninitiated…so give some good advice, a funny story of ‘explanation gone bad’, whatever. How do you explain this awesome stuff?!!!
What’s happenin’ CrossFit North Hollywooders!!!

In case you haven’t been able to tell…we are GROWING!!! And yeah, if you’ve been in to train I know you could tell! So to keep up with you all we’re adding more classes. Starting Tuesday, March 17, 2009, we’re adding a 5:30pm class. This class will be on¬† Tuesday’s and Thursday’s at 5:30pm. If this fits your schedule better, just drop on in! If you have a friend or family member who this works better for, send ’em on by as well.

We are also in the works of developing a Saturday afternoon class. Stay tuned for more information!

See you all tonight at 8pm…and hopefully next Tuesday/Thursday @ 5:30pm!

dsc055431

CrossFit North Hollywood

Thursday’s WOD:

21-18-15

Box Jumps

Wall Ball

Flying Burpees

Post time to comments.

After an awesome week of hard training and lots of new PR’s on your benchmarks, we thought it would be fun to end the weeknight classes on a different note. A bit of a burner, and some movements we hadn’t done yet this week. It’s all about keeping it fresh. It’s all about keeping fun. But mainly it’s all about chasing that excellence!!!

img_0041

Learning the famous ‘Burgener Warm Up’!

img_0043

img_0047

img_0052

Greg, Katie, and JP getting some box jumps in!!!

img_0053

Carly looks lost!!! Sometimes that happens here….

img_0062

img_0064

Michelle’s shirt says it all about CrossFit North Hollywood!

img_0066

New guy Jeremy getting close to the end of his first WOD! Great job!

img_0067

New camera’s photos > old camera’s photos

img_0072

Classic Greg finishing pose…except that he won his first WOD!!!! Way to go Greg!!!

img_0073

And Mike got his first Muscle Up tonight…he also brought in his friend Jeremy to try it out…I definitely think there is a connection. Bring a friend, get a muscle up.

img_0077

It’s all about teamwork at CrossFit North Hollywood!

Great job CFNH family!!! See you all Friday or Saturday, and don’t forget our St. Patty’s Day post WOD party.
What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!

MARCH ‚ÄėFREEDOM TO CHOOSE‚Äô GRAND OPENING SPECIAL!!!

So CrossFit North Hollywood…What is the Freedom to Choose Special????

You choose how many days you want to train during the week…everyone has super busy lives and we figure rather than try to come up with one plan that fits everyone…we’ll let you decide!!!

First…Try out a class for FREE!

Need more time? Try out a week for $20!

Then take advantage of our Awesome ‚ÄėFreedom To Choose‚Äô Special!

The Freedom to Choose Special!

Our 12 month EFT Membership for 2x per week starts at just $49 per month!

For each additional class per week just add $10 per month!

So…

  • 3x per week = $59 per month
  • 4x per week = $69 per month
  • 5x or more is UNLIMITED CROSSFIT for $79 per month

Our Monthly EFT packages have become incredibly popular…so we hope one of these works for you too. You Choose  the # of times you can come during the week. You pick when you want to take those classes…And yes, You save a bunch of $$$

dsc05198

Interesting in paying in full for the year? We’ve got you covered there too!

12 Month Paid in Full is our most Economical way to CrossFit.

2x per week is $479 (You save over $100 compared to monthly)

3x per week is $569

4x per week is $659

Unlimited CrossFit for 12 months is $699, you save $250 over monthly payments, and $1100 over paying month to month!

This Grand Opening Special will be done at the end of March 2009, but you can keep this price for as long as you are a member of CrossFit North Hollywood!

photo1

Finally, not sure where you’ll be in 6 months but still want to get CrossFit? We’ve got you covered too!

$99 Monthly EFT 3x Per week or $119 monthly EFT Unlimited. These are both Month to Month deals!

Single Regular monthly price is $149, and single session ‚Äėdrop in‚Äô is $20

We also offer at 10% discount to Military, Police, Fire, EMT, and all First Responders/LEO’s, as well as teachers, students, & SAG

img_02881

WOD:¬† for time –

db hang split clean  10-9-8-7-6-5-4-3-2-1
deck squat               1-2-3-4-5-6-7-8-9-10
db swing 10-10-10-10-10-10-10-10-10-10

(first rnd looks like: 10 db cln, 1 deck squat, 10 db swing.¬† second rnd: 9 db cln, 2 deck squats, 10 db swings…etc)

Great job this past week everyone.  You did some WORK. 
To all our new folks; welcome!¬† Congrats to you on starting your¬†CrossFit experience.¬† We’re going to¬†do everything we can here at CF NoHo to¬†help you succeed.¬†
To our vets;¬†both Coach Tim and me are excited to see¬†improvements in many of you just¬†recently.¬†¬†Don’t get complacent; keep working to master¬†those basic movements.¬† We want virtuosity!¬†¬†Not¬†cuz it’s pretty, but cuz it’s essential to progression; more and better fitness and health.¬†
Speaking of which, are you familiar with the CrossFit definition of fitness and health?  Yes? Рfantastic. (if not, click on the link to the CrossFit Journal on our mainpage and read it). How about the new 3-dimensional model?
http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv
Monday’s WOD:

Back Squat…Heavy…Find 5 rep max, find 3 rep max, find 1 rep max.

Cookie: Ring holds for time!

dsc05440

New guy and former Marine, Matthieu, getting ready to go heavy!!!

dsc05442

Ryan trying to find the bottom while keeping perfect form!Much harder than it sounds when you throw on a bunch of weight.

dsc05451

“Light Weight Baby!!!!”

dsc05456

Erik, Simon, and Rachel killing the ring holds! Awesome!!! Erik held it for 1:16…very impressive! How long can you ring hold for?

See you tonight…who knows what we have in store (Kris and I do…).
Monday Night’s WOD:

Heavy Back Squat (for the night class too!) Find your 5 rep max.

Start off at a relatively light weight, and continue to up the weight about 10#-20# each set that you can ‘successfully’ complete 5 perfect back squats. When either your form breaks or the weight is too much…that is your 5 rep max.
If you remember why a 5 rep max is important, please post this, along with your 5 rep max weight to comments. Bonus…if you can explain why the strength component is absolutely essential to CrossFit, post that too!

dsc05462

Group ‘Tabata Squat’ Warm Up…All these people makes for a great CrossFit environment!

dsc05465

dsc05467

Then starting off light to ensure proper technique…

dsc05472

Then adding some weight! Great job JP!

dsc05471

You too Gavin!!!

dsc05479

Joe hit 245# for 5 reps!!! Joe’s hard work has added 40# on his 5 rep back squat in the past 5 weeks!!! Incredible!

dsc05474

Greg keeps excellent form on his way to 265#!!! Wow! “Light Weight Baby!”

dsc05478

New guy Shaun enjoying going heavy!

dsc05477

Megan doing a great job spotting Michelle and making sure she keeps perfect form.

dsc05473

Mike sold tickets to see Steven Hawkings give a speech (or his computer speak…oh, snap)…but he got a new 5 rep max so¬† it was definitely a good trade!

dsc05470

Megan and Michael went really, really, heavy tonight! Way to work!!!

dsc05487

“Ain’t nothing but a peanut” (If the phrases ‘light weight baby’ and ‘ain’t nothin but a peanut aren’t hilarious to you…YouTube Ronnie Coleman deadlift and then be in on the best CrossFit North Hollywood joke ever!)

dsc05483

Great work everyone!!! Going heavy is important…watch your hard work pay off in improved times on the rest of your WOD’s!¬† See you tomorrow night at 8pm.

PS…Starting next Tuesday we’ll be adding a 5:30pm class for both Tuesday and Thursday!!! Spread the word and tell ’em Big Boy sent ya se habla espanol. But seriously…I don’t really speak Spanish that well.

[youtube=http://www.youtube.com/watch?v=BlDWdfTAx8o] Tuesday Night’s WOD:

5 Rounds for Time:

20 x Kettlebell Swings

20 x Push Ups

200 Meter Sprint

Post times to comments.

Sometimes it’s hard to get motivated and a large amount of intensity after an awesome night of heavy back squats…but this crew never lets us down. The vets do an amazing job of setting the pace and all newbies are able to fit right in and get a TON of work done! A really awesome job tonight everyone. I am very, very, proud!

We also learned part of the famous ‘Burgener Warm Up’ tonight. If you learned part of it tonight, keep on it. If you haven’t experienced it yet, don’t worry…this one is here to stay because it produces great results!

dsc05490

Way to rock this one!!!

dsc05492

WORK!!!!!!!!

dsc05496

dsc05500

Brian asked me not to…but it’s not up to him. I see it as a badge of honor to work out that hard!

dsc05501

Mathieu was there tonight as well…

dsc05502

And Erik is back from Costa Rica

dsc05503

And it’s always nice to have Greg working out…

dsc05504

I like how Brian just walks over Steven like he’s a set of bumper plates…too funny!

Click on these links for video of the Burgener Warm Up…They are invaluable! Video’s Courtesy of CrossFit.com

http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.mov
Wednesday’s WOD’s:

Afternoon Class:

5 Rounds For Time:

Medicine Ball Overhead Walking Lunge (One Floor Length)

21 Kettlebell Swings

10 Push Ups

500 Meter Row

Evening Class:

5 Rounds For Time

30 Single Arm Kettlebell Swing (15 each arm)

20 Single Arm Kettlebell  Clean & Press (10 each arm)

80 meter single arm overhead kettlebell walk

Post times to comments.

Busy day at CFNH! 3 different classes and 3 different WOD’s. We’re just trying to keep up with everyone’s improved performances and making sure the WOD’s keep pushing you all!!! I think we’re doing it… ūüôā

dsc05509

Simon going overhead in the afternoon while Tanya and Jill row!

dsc05512

The subtle difference between ‘Shoulder in your ear’ and shoulder in your rear’…a very important aspect of our workouts lies here…

dsc05513

dsc05514

dsc05516

dsc05521

Erik, Leah, Greg, Josh, Joe, and Gavin killing the WOD!

dsc05529

New gal Shelley did amazing…she just kept going and going. No scaling on her first night in! Pretty awesome!

dsc05531

Tonight’s WOD winner Erik getting ready for another KB Press!

dsc05532

dsc05537

You all were waiting for it, weren’t you???

dsc05538

Great job, Caleb!

dsc05539

Leah was making sweat angels on the mats!

dsc05542

What????

dsc05543

Even weird looking things are way better with good teamwork! See you all tomorrow night at 8pm…and don’t forget that next Tuesday/Thursday we’re starting our 5:30pm class. Spread the word.

Final thing. How do you explain what cool things we do at CrossFit North Hollywood to outsiders? It’s notoriously difficult to explain CrossFit to the uninitiated…so give some good advice, a funny story of ‘explanation gone bad’, whatever. How do you explain this awesome stuff?!!!
What’s happenin’ CrossFit North Hollywooders!!!

In case you haven’t been able to tell…we are GROWING!!! And yeah, if you’ve been in to train I know you could tell! So to keep up with you all we’re adding more classes. Starting Tuesday, March 17, 2009, we’re adding a 5:30pm class. This class will be on¬† Tuesday’s and Thursday’s at 5:30pm. If this fits your schedule better, just drop on in! If you have a friend or family member who this works better for, send ’em on by as well.

We are also in the works of developing a Saturday afternoon class. Stay tuned for more information!

See you all tonight at 8pm…and hopefully next Tuesday/Thursday @ 5:30pm!

dsc055431

CrossFit North Hollywood

Thursday’s WOD:

21-18-15

Box Jumps

Wall Ball

Flying Burpees

Post time to comments.

After an awesome week of hard training and lots of new PR’s on your benchmarks, we thought it would be fun to end the weeknight classes on a different note. A bit of a burner, and some movements we hadn’t done yet this week. It’s all about keeping it fresh. It’s all about keeping fun. But mainly it’s all about chasing that excellence!!!

img_0041

Learning the famous ‘Burgener Warm Up’!

img_0043

img_0047

img_0052

Greg, Katie, and JP getting some box jumps in!!!

img_0053

Carly looks lost!!! Sometimes that happens here….

img_0062

img_0064

Michelle’s shirt says it all about CrossFit North Hollywood!

img_0066

New guy Jeremy getting close to the end of his first WOD! Great job!

img_0067

New camera’s photos > old camera’s photos

img_0072

Classic Greg finishing pose…except that he won his first WOD!!!! Way to go Greg!!!

img_0073

And Mike got his first Muscle Up tonight…he also brought in his friend Jeremy to try it out…I definitely think there is a connection. Bring a friend, get a muscle up.

img_0077

It’s all about teamwork at CrossFit North Hollywood!

Great job CFNH family!!! See you all Friday or Saturday, and don’t forget our St. Patty’s Day post WOD party.
AMRAP 20 minutes

20x Split Lunge Hops

10x Dumbell Push Press

Floor Length Dumbell Farmer’s Walk (Down & Back)

use the same dumbells for Push Press as Farmer’s Walk

Post times to comments.

What an awesome week everyone. I feel like a broken record, but it’s only because you all keep making it true: Awesome improvement and great intensity all week! Get ready for another get even more ‘Fit next week…and don’t forget about Tuesday night post WOD St. Paddy’s Day party at the Gym!!!

img_0082Lateral Agility Hops

img_0087Awesome job on the Friday afternoon WOD everyone!!!

img_0089Since Katie & Erik were in Thursday night, we changed up their WOD, same rep scheme, but Med Ball Cleans, Vertical Touch Jumps, and Hand Stand Push Ups!!!

img_0094Friday afternoons are definitely growing…don’t believe me…come in and see for yourself!

img_0097Hand Stand Push Ups and Flying Burpees!!!!

img_0099Kris making sure Erik gets improved range on his Hand Stand Push Ups…after vacation Erik came in every day this week…that means he had a good vacation.

img_0101Great job on wall ball, Aaron, and great job winning the WOD!

img_0106Shazaaam!

And now from Saturday’s 8am class:

img_0107img_0118Shaun is improving every class! Great effort brother!

img_0119img_0123Way to work hard all week everyone! See you all Monday, Monday, Monday!!!

img_0127Almost forgot…

What’s happenin everyone!

Great job today…much improved performances on the WOD today. Hard work keeps giving strong results. You all keep reaching for excellence and we’ll just keep raising the bar.

Today’s WOD:

AMRAP: 20 minutes.

5 Push Ups

10 Sit Ups

15 Squats

Post rounds completed to comments.

dsc05391

Our morning crew is growing steadily…way to work everyone!

dsc05387

New gal Rachel trying to keep a straight face while she finds the bottom of her squat.

dsc05399

You have no idea how long this took them to rehearse ūüėČ

dsc05406

And our afternoon crew is finally growing too!

dsc05408

dsc05415

Kris making sure everyone gets full range of motion on their squats….no shorting them here!

dsc05416

New guy  Spencer and fire breather Katie jamming through their sit ups!

dsc05393

dsc05394

Money Shots.

See you all Saturday!

MARCH ‚ÄėFREEDOM TO CHOOSE‚Äô GRAND OPENING SPECIAL!!!

So CrossFit North Hollywood…What is the Freedom to Choose Special????

You choose how many days you want to train during the week…everyone has super busy lives and we figure rather than try to come up with one plan that fits everyone…we’ll let you decide!!!

First…Try out a class for FREE!

Need more time? Try out a week for $20!

Then take advantage of our Awesome ‚ÄėFreedom To Choose‚Äô Special!

The Freedom to Choose Special!

Our 12 month EFT Membership for 2x per week starts at just $49 per month!

For each additional class per week just add $10 per month!

So…

  • 3x per week = $59 per month
  • 4x per week = $69 per month
  • 5x or more is UNLIMITED CROSSFIT for $79 per month

Our Monthly EFT packages have become incredibly popular…so we hope one of these works for you too. You Choose  the # of times you can come during the week. You pick when you want to take those classes…And yes, You save a bunch of $$$

dsc05198

Interesting in paying in full for the year? We’ve got you covered there too!

12 Month Paid in Full is our most Economical way to CrossFit.

2x per week is $479 (You save over $100 compared to monthly)

3x per week is $569

4x per week is $659

Unlimited CrossFit for 12 months is $699, you save $250 over monthly payments, and $1100 over paying month to month!

This Grand Opening Special will be done at the end of March 2009, but you can keep this price for as long as you are a member of CrossFit North Hollywood!

photo1

Finally, not sure where you’ll be in 6 months but still want to get CrossFit? We’ve got you covered too!

$99 Monthly EFT 3x Per week or $119 monthly EFT Unlimited. These are both Month to Month deals!

Single Regular monthly price is $149, and single session ‚Äėdrop in‚Äô is $20

We also offer at 10% discount to Military, Police, Fire, EMT, and all First Responders/LEO’s, as well as teachers, students, & SAG

img_02881

WOD:¬† for time –

db hang split clean  10-9-8-7-6-5-4-3-2-1
deck squat               1-2-3-4-5-6-7-8-9-10
db swing 10-10-10-10-10-10-10-10-10-10

(first rnd looks like: 10 db cln, 1 deck squat, 10 db swing.¬† second rnd: 9 db cln, 2 deck squats, 10 db swings…etc)

Great job this past week everyone.  You did some WORK. 
To all our new folks; welcome!¬† Congrats to you on starting your¬†CrossFit experience.¬† We’re going to¬†do everything we can here at CF NoHo to¬†help you succeed.¬†
To our vets;¬†both Coach Tim and me are excited to see¬†improvements in many of you just¬†recently.¬†¬†Don’t get complacent; keep working to master¬†those basic movements.¬† We want virtuosity!¬†¬†Not¬†cuz it’s pretty, but cuz it’s essential to progression; more and better fitness and health.¬†
Speaking of which, are you familiar with the CrossFit definition of fitness and health?  Yes? Рfantastic. (if not, click on the link to the CrossFit Journal on our mainpage and read it). How about the new 3-dimensional model?
http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv
Monday’s WOD:

Back Squat…Heavy…Find 5 rep max, find 3 rep max, find 1 rep max.

Cookie: Ring holds for time!

dsc05440

New guy and former Marine, Matthieu, getting ready to go heavy!!!

dsc05442

Ryan trying to find the bottom while keeping perfect form!Much harder than it sounds when you throw on a bunch of weight.

dsc05451

“Light Weight Baby!!!!”

dsc05456

Erik, Simon, and Rachel killing the ring holds! Awesome!!! Erik held it for 1:16…very impressive! How long can you ring hold for?

See you tonight…who knows what we have in store (Kris and I do…).
Monday Night’s WOD:

Heavy Back Squat (for the night class too!) Find your 5 rep max.

Start off at a relatively light weight, and continue to up the weight about 10#-20# each set that you can ‘successfully’ complete 5 perfect back squats. When either your form breaks or the weight is too much…that is your 5 rep max.
If you remember why a 5 rep max is important, please post this, along with your 5 rep max weight to comments. Bonus…if you can explain why the strength component is absolutely essential to CrossFit, post that too!

dsc05462

Group ‘Tabata Squat’ Warm Up…All these people makes for a great CrossFit environment!

dsc05465

dsc05467

Then starting off light to ensure proper technique…

dsc05472

Then adding some weight! Great job JP!

dsc05471

You too Gavin!!!

dsc05479

Joe hit 245# for 5 reps!!! Joe’s hard work has added 40# on his 5 rep back squat in the past 5 weeks!!! Incredible!

dsc05474

Greg keeps excellent form on his way to 265#!!! Wow! “Light Weight Baby!”

dsc05478

New guy Shaun enjoying going heavy!

dsc05477

Megan doing a great job spotting Michelle and making sure she keeps perfect form.

dsc05473

Mike sold tickets to see Steven Hawkings give a speech (or his computer speak…oh, snap)…but he got a new 5 rep max so¬† it was definitely a good trade!

dsc05470

Megan and Michael went really, really, heavy tonight! Way to work!!!

dsc05487

“Ain’t nothing but a peanut” (If the phrases ‘light weight baby’ and ‘ain’t nothin but a peanut aren’t hilarious to you…YouTube Ronnie Coleman deadlift and then be in on the best CrossFit North Hollywood joke ever!)

dsc05483

Great work everyone!!! Going heavy is important…watch your hard work pay off in improved times on the rest of your WOD’s!¬† See you tomorrow night at 8pm.

PS…Starting next Tuesday we’ll be adding a 5:30pm class for both Tuesday and Thursday!!! Spread the word and tell ’em Big Boy sent ya se habla espanol. But seriously…I don’t really speak Spanish that well.

[youtube=http://www.youtube.com/watch?v=BlDWdfTAx8o] Tuesday Night’s WOD:

5 Rounds for Time:

20 x Kettlebell Swings

20 x Push Ups

200 Meter Sprint

Post times to comments.

Sometimes it’s hard to get motivated and a large amount of intensity after an awesome night of heavy back squats…but this crew never lets us down. The vets do an amazing job of setting the pace and all newbies are able to fit right in and get a TON of work done! A really awesome job tonight everyone. I am very, very, proud!

We also learned part of the famous ‘Burgener Warm Up’ tonight. If you learned part of it tonight, keep on it. If you haven’t experienced it yet, don’t worry…this one is here to stay because it produces great results!

dsc05490

Way to rock this one!!!

dsc05492

WORK!!!!!!!!

dsc05496

dsc05500

Brian asked me not to…but it’s not up to him. I see it as a badge of honor to work out that hard!

dsc05501

Mathieu was there tonight as well…

dsc05502

And Erik is back from Costa Rica

dsc05503

And it’s always nice to have Greg working out…

dsc05504

I like how Brian just walks over Steven like he’s a set of bumper plates…too funny!

Click on these links for video of the Burgener Warm Up…They are invaluable! Video’s Courtesy of CrossFit.com

http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.mov
Wednesday’s WOD’s:

Afternoon Class:

5 Rounds For Time:

Medicine Ball Overhead Walking Lunge (One Floor Length)

21 Kettlebell Swings

10 Push Ups

500 Meter Row

Evening Class:

5 Rounds For Time

30 Single Arm Kettlebell Swing (15 each arm)

20 Single Arm Kettlebell  Clean & Press (10 each arm)

80 meter single arm overhead kettlebell walk

Post times to comments.

Busy day at CFNH! 3 different classes and 3 different WOD’s. We’re just trying to keep up with everyone’s improved performances and making sure the WOD’s keep pushing you all!!! I think we’re doing it… ūüôā

dsc05509

Simon going overhead in the afternoon while Tanya and Jill row!

dsc05512

The subtle difference between ‘Shoulder in your ear’ and shoulder in your rear’…a very important aspect of our workouts lies here…

dsc05513

dsc05514

dsc05516

dsc05521

Erik, Leah, Greg, Josh, Joe, and Gavin killing the WOD!

dsc05529

New gal Shelley did amazing…she just kept going and going. No scaling on her first night in! Pretty awesome!

dsc05531

Tonight’s WOD winner Erik getting ready for another KB Press!

dsc05532

dsc05537

You all were waiting for it, weren’t you???

dsc05538

Great job, Caleb!

dsc05539

Leah was making sweat angels on the mats!

dsc05542

What????

dsc05543

Even weird looking things are way better with good teamwork! See you all tomorrow night at 8pm…and don’t forget that next Tuesday/Thursday we’re starting our 5:30pm class. Spread the word.

Final thing. How do you explain what cool things we do at CrossFit North Hollywood to outsiders? It’s notoriously difficult to explain CrossFit to the uninitiated…so give some good advice, a funny story of ‘explanation gone bad’, whatever. How do you explain this awesome stuff?!!!
What’s happenin’ CrossFit North Hollywooders!!!

In case you haven’t been able to tell…we are GROWING!!! And yeah, if you’ve been in to train I know you could tell! So to keep up with you all we’re adding more classes. Starting Tuesday, March 17, 2009, we’re adding a 5:30pm class. This class will be on¬† Tuesday’s and Thursday’s at 5:30pm. If this fits your schedule better, just drop on in! If you have a friend or family member who this works better for, send ’em on by as well.

We are also in the works of developing a Saturday afternoon class. Stay tuned for more information!

See you all tonight at 8pm…and hopefully next Tuesday/Thursday @ 5:30pm!

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CrossFit North Hollywood

Thursday’s WOD:

21-18-15

Box Jumps

Wall Ball

Flying Burpees

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After an awesome week of hard training and lots of new PR’s on your benchmarks, we thought it would be fun to end the weeknight classes on a different note. A bit of a burner, and some movements we hadn’t done yet this week. It’s all about keeping it fresh. It’s all about keeping fun. But mainly it’s all about chasing that excellence!!!

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Learning the famous ‘Burgener Warm Up’!

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Greg, Katie, and JP getting some box jumps in!!!

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Carly looks lost!!! Sometimes that happens here….

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Michelle’s shirt says it all about CrossFit North Hollywood!

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New guy Jeremy getting close to the end of his first WOD! Great job!

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New camera’s photos > old camera’s photos

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Classic Greg finishing pose…except that he won his first WOD!!!! Way to go Greg!!!

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And Mike got his first Muscle Up tonight…he also brought in his friend Jeremy to try it out…I definitely think there is a connection. Bring a friend, get a muscle up.

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It’s all about teamwork at CrossFit North Hollywood!

Great job CFNH family!!! See you all Friday or Saturday, and don’t forget our St. Patty’s Day post WOD party.
AMRAP 20 minutes

20x Split Lunge Hops

10x Dumbell Push Press

Floor Length Dumbell Farmer’s Walk (Down & Back)

use the same dumbells for Push Press as Farmer’s Walk

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What an awesome week everyone. I feel like a broken record, but it’s only because you all keep making it true: Awesome improvement and great intensity all week! Get ready for another get even more ‘Fit next week…and don’t forget about Tuesday night post WOD St. Paddy’s Day party at the Gym!!!

img_0082Lateral Agility Hops

img_0087Awesome job on the Friday afternoon WOD everyone!!!

img_0089Since Katie & Erik were in Thursday night, we changed up their WOD, same rep scheme, but Med Ball Cleans, Vertical Touch Jumps, and Hand Stand Push Ups!!!

img_0094Friday afternoons are definitely growing…don’t believe me…come in and see for yourself!

img_0097Hand Stand Push Ups and Flying Burpees!!!!

img_0099Kris making sure Erik gets improved range on his Hand Stand Push Ups…after vacation Erik came in every day this week…that means he had a good vacation.

img_0101Great job on wall ball, Aaron, and great job winning the WOD!

img_0106Shazaaam!

And now from Saturday’s 8am class:

img_0107img_0118Shaun is improving every class! Great effort brother!

img_0119img_0123Way to work hard all week everyone! See you all Monday, Monday, Monday!!!

img_0127Almost forgot…

Rest Day!!!

Yup, you earned it!

Watch this video though…

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

Courtesy CrossFit.com