Is CrossFit For Me?

WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, and complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, information pills as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, and complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, information pills as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
Tuesday’s WOD:
“Fran”
21-15-9
Thruster (95#/65#)
Pull Ups
Post time to comments.

Fran is one of the most famous CrossFit Benchmark Work Outs. It has become the CrossFit equivalent of the Globo Gym cry of ‘what’s your bench?’. The apex of distance the load travels and short time creates an incredibly high work output. Some people say they feel like they are going to throw up (aka, health meet Pukie), more about others, like myself, feel like they’re going to black out. Post which one you are to comments…
Anyways, great job today everyone. It’s awesome to have our pull up cage pretty much finished. Get ready to kick off pull-up month at CFNH, if you’re already good at them, get ready to get great, and if you can’t even fathom doing one, well….it’s gonna come soon!!!
See you all Wednesday!!!

img_0300

Aaron enjoys our new pull up cage!!!

img_0294Can’t even wrap your head around ‘Fran’? Don’t worry, our modified Fran group kicked butt too!

img_03011Greg’s getting so close to an ‘as Rx’d’ Fran! Way to work man!

img_0302We’re still waiting for someone to name this thing…come on…anyone???

See you all Wednesday!!!

WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, and complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, information pills as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
Tuesday’s WOD:
“Fran”
21-15-9
Thruster (95#/65#)
Pull Ups
Post time to comments.

Fran is one of the most famous CrossFit Benchmark Work Outs. It has become the CrossFit equivalent of the Globo Gym cry of ‘what’s your bench?’. The apex of distance the load travels and short time creates an incredibly high work output. Some people say they feel like they are going to throw up (aka, health meet Pukie), more about others, like myself, feel like they’re going to black out. Post which one you are to comments…
Anyways, great job today everyone. It’s awesome to have our pull up cage pretty much finished. Get ready to kick off pull-up month at CFNH, if you’re already good at them, get ready to get great, and if you can’t even fathom doing one, well….it’s gonna come soon!!!
See you all Wednesday!!!

img_0300

Aaron enjoys our new pull up cage!!!

img_0294Can’t even wrap your head around ‘Fran’? Don’t worry, our modified Fran group kicked butt too!

img_03011Greg’s getting so close to an ‘as Rx’d’ Fran! Way to work man!

img_0302We’re still waiting for someone to name this thing…come on…anyone???

See you all Wednesday!!!

Ok, sale quick announcement…

I know I’m not the best on the ‘internets’ or on a computer…but some of you are. I want to use the CrossFit model of open source information and knowledge sharing to help us create a new logo. Anyone who knows how to do this type of thing is asked to submit a logo for our gym. It can be creative, it can be funny, trendy, edgy, whatever. If we get a few cool ones in, I wouldn’t mind having more than one type of shirt made up, and I’d love to have many different type of shirts for different events, etc. So, if you have an artistic streak in you, jump on it! Either email them to crossfitnoho@gmail.com or post them to comments if that’s possible…this is your gym too…make it as cool as you can!
WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, and complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, information pills as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
Tuesday’s WOD:
“Fran”
21-15-9
Thruster (95#/65#)
Pull Ups
Post time to comments.

Fran is one of the most famous CrossFit Benchmark Work Outs. It has become the CrossFit equivalent of the Globo Gym cry of ‘what’s your bench?’. The apex of distance the load travels and short time creates an incredibly high work output. Some people say they feel like they are going to throw up (aka, health meet Pukie), more about others, like myself, feel like they’re going to black out. Post which one you are to comments…
Anyways, great job today everyone. It’s awesome to have our pull up cage pretty much finished. Get ready to kick off pull-up month at CFNH, if you’re already good at them, get ready to get great, and if you can’t even fathom doing one, well….it’s gonna come soon!!!
See you all Wednesday!!!

img_0300

Aaron enjoys our new pull up cage!!!

img_0294Can’t even wrap your head around ‘Fran’? Don’t worry, our modified Fran group kicked butt too!

img_03011Greg’s getting so close to an ‘as Rx’d’ Fran! Way to work man!

img_0302We’re still waiting for someone to name this thing…come on…anyone???

See you all Wednesday!!!

Ok, sale quick announcement…

I know I’m not the best on the ‘internets’ or on a computer…but some of you are. I want to use the CrossFit model of open source information and knowledge sharing to help us create a new logo. Anyone who knows how to do this type of thing is asked to submit a logo for our gym. It can be creative, it can be funny, trendy, edgy, whatever. If we get a few cool ones in, I wouldn’t mind having more than one type of shirt made up, and I’d love to have many different type of shirts for different events, etc. So, if you have an artistic streak in you, jump on it! Either email them to crossfitnoho@gmail.com or post them to comments if that’s possible…this is your gym too…make it as cool as you can!
Wednesday’s WOD:

Heavy Deadlifts! 1-1-1-1-1-1-1 (find your 1 rep max)

Excellent job ‘going  heavy’ yesterday everyone! Big improvements all around. Almost everyone came away with a new PR (personal record) which is pretty amazing, rx especially for the day after we did Fran! Your hard work is paying off.

img_0431Jill says ‘everyone can deadlift!’…she also said it was ‘light weight baby!’…ok, seek only one of these is true, and it’s the latter.

img_0439Great job, Mike!

img_0440Adele too!

img_0441Joe killed it yesterday, adding over 30# to his 1RM= 330lbs!!! Wow, that just shows what hard work, great coaching, and supportive teammates can do!

img_0448Michael’s such a bad a$$ that he yelled out ‘peanuts’ while hitting 375#!

img_0445Aaron gets more than double body weight with a 355# lift! Adele is impressed 🙂

img_0452Christine got a new PR too! Can you tell she was working hard?

img_0455Brian started stacking everything he could find on the side of the bar, his keys, his missing shoes, so he could get a 360# deadlift, 50# over his old max!

img_0444Josh lifts 375#, and did Fran in the 7am class…what a beast.

img_0442Megan fighting to keep her back straight on way to her 213# lift! Great job, Megan!

[wpvideo gL9uCs59]

WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, and complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, information pills as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
Tuesday’s WOD:
“Fran”
21-15-9
Thruster (95#/65#)
Pull Ups
Post time to comments.

Fran is one of the most famous CrossFit Benchmark Work Outs. It has become the CrossFit equivalent of the Globo Gym cry of ‘what’s your bench?’. The apex of distance the load travels and short time creates an incredibly high work output. Some people say they feel like they are going to throw up (aka, health meet Pukie), more about others, like myself, feel like they’re going to black out. Post which one you are to comments…
Anyways, great job today everyone. It’s awesome to have our pull up cage pretty much finished. Get ready to kick off pull-up month at CFNH, if you’re already good at them, get ready to get great, and if you can’t even fathom doing one, well….it’s gonna come soon!!!
See you all Wednesday!!!

img_0300

Aaron enjoys our new pull up cage!!!

img_0294Can’t even wrap your head around ‘Fran’? Don’t worry, our modified Fran group kicked butt too!

img_03011Greg’s getting so close to an ‘as Rx’d’ Fran! Way to work man!

img_0302We’re still waiting for someone to name this thing…come on…anyone???

See you all Wednesday!!!

Ok, sale quick announcement…

I know I’m not the best on the ‘internets’ or on a computer…but some of you are. I want to use the CrossFit model of open source information and knowledge sharing to help us create a new logo. Anyone who knows how to do this type of thing is asked to submit a logo for our gym. It can be creative, it can be funny, trendy, edgy, whatever. If we get a few cool ones in, I wouldn’t mind having more than one type of shirt made up, and I’d love to have many different type of shirts for different events, etc. So, if you have an artistic streak in you, jump on it! Either email them to crossfitnoho@gmail.com or post them to comments if that’s possible…this is your gym too…make it as cool as you can!
Wednesday’s WOD:

Heavy Deadlifts! 1-1-1-1-1-1-1 (find your 1 rep max)

Excellent job ‘going  heavy’ yesterday everyone! Big improvements all around. Almost everyone came away with a new PR (personal record) which is pretty amazing, rx especially for the day after we did Fran! Your hard work is paying off.

img_0431Jill says ‘everyone can deadlift!’…she also said it was ‘light weight baby!’…ok, seek only one of these is true, and it’s the latter.

img_0439Great job, Mike!

img_0440Adele too!

img_0441Joe killed it yesterday, adding over 30# to his 1RM= 330lbs!!! Wow, that just shows what hard work, great coaching, and supportive teammates can do!

img_0448Michael’s such a bad a$$ that he yelled out ‘peanuts’ while hitting 375#!

img_0445Aaron gets more than double body weight with a 355# lift! Adele is impressed 🙂

img_0452Christine got a new PR too! Can you tell she was working hard?

img_0455Brian started stacking everything he could find on the side of the bar, his keys, his missing shoes, so he could get a 360# deadlift, 50# over his old max!

img_0444Josh lifts 375#, and did Fran in the 7am class…what a beast.

img_0442Megan fighting to keep her back straight on way to her 213# lift! Great job, Megan!

[wpvideo gL9uCs59]

Hey everyone! Erik took some time and made another logo for us, pill I had to crop it in the header because I don’t know how to resize anything…Erik also informed me that it is based on the California flag…but the cool part is that the treaty with Mexico at Camp de Cahuenga was signed in North Hollywood, and just south of our gym. The star below represents California’s sovereignty, and also stars are cool, Hollywood has stars, yaddy yaddy yadda…Here’s a couple versions of it that he put together. If anyone else has any ideas, please email ’em in! bear-logo-red-blue-copy1bear-logo-blue
WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, and complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, information pills as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
Tuesday’s WOD:
“Fran”
21-15-9
Thruster (95#/65#)
Pull Ups
Post time to comments.

Fran is one of the most famous CrossFit Benchmark Work Outs. It has become the CrossFit equivalent of the Globo Gym cry of ‘what’s your bench?’. The apex of distance the load travels and short time creates an incredibly high work output. Some people say they feel like they are going to throw up (aka, health meet Pukie), more about others, like myself, feel like they’re going to black out. Post which one you are to comments…
Anyways, great job today everyone. It’s awesome to have our pull up cage pretty much finished. Get ready to kick off pull-up month at CFNH, if you’re already good at them, get ready to get great, and if you can’t even fathom doing one, well….it’s gonna come soon!!!
See you all Wednesday!!!

img_0300

Aaron enjoys our new pull up cage!!!

img_0294Can’t even wrap your head around ‘Fran’? Don’t worry, our modified Fran group kicked butt too!

img_03011Greg’s getting so close to an ‘as Rx’d’ Fran! Way to work man!

img_0302We’re still waiting for someone to name this thing…come on…anyone???

See you all Wednesday!!!

Ok, sale quick announcement…

I know I’m not the best on the ‘internets’ or on a computer…but some of you are. I want to use the CrossFit model of open source information and knowledge sharing to help us create a new logo. Anyone who knows how to do this type of thing is asked to submit a logo for our gym. It can be creative, it can be funny, trendy, edgy, whatever. If we get a few cool ones in, I wouldn’t mind having more than one type of shirt made up, and I’d love to have many different type of shirts for different events, etc. So, if you have an artistic streak in you, jump on it! Either email them to crossfitnoho@gmail.com or post them to comments if that’s possible…this is your gym too…make it as cool as you can!
Wednesday’s WOD:

Heavy Deadlifts! 1-1-1-1-1-1-1 (find your 1 rep max)

Excellent job ‘going  heavy’ yesterday everyone! Big improvements all around. Almost everyone came away with a new PR (personal record) which is pretty amazing, rx especially for the day after we did Fran! Your hard work is paying off.

img_0431Jill says ‘everyone can deadlift!’…she also said it was ‘light weight baby!’…ok, seek only one of these is true, and it’s the latter.

img_0439Great job, Mike!

img_0440Adele too!

img_0441Joe killed it yesterday, adding over 30# to his 1RM= 330lbs!!! Wow, that just shows what hard work, great coaching, and supportive teammates can do!

img_0448Michael’s such a bad a$$ that he yelled out ‘peanuts’ while hitting 375#!

img_0445Aaron gets more than double body weight with a 355# lift! Adele is impressed 🙂

img_0452Christine got a new PR too! Can you tell she was working hard?

img_0455Brian started stacking everything he could find on the side of the bar, his keys, his missing shoes, so he could get a 360# deadlift, 50# over his old max!

img_0444Josh lifts 375#, and did Fran in the 7am class…what a beast.

img_0442Megan fighting to keep her back straight on way to her 213# lift! Great job, Megan!

[wpvideo gL9uCs59]

Hey everyone! Erik took some time and made another logo for us, pill I had to crop it in the header because I don’t know how to resize anything…Erik also informed me that it is based on the California flag…but the cool part is that the treaty with Mexico at Camp de Cahuenga was signed in North Hollywood, and just south of our gym. The star below represents California’s sovereignty, and also stars are cool, Hollywood has stars, yaddy yaddy yadda…Here’s a couple versions of it that he put together. If anyone else has any ideas, please email ’em in! bear-logo-red-blue-copy1bear-logo-blue
A big  CrossFit North Hollywood congratulations to our newest CrossFitter, viagra 40mg baby Geneva Keifer, drug daughter of Steven Keifer and his lovely wife!!!!

We’re so happy for both of you…now we just have to get a CrossFit Kids program up and running!!!!

Steven has developed a new WOD, he says it goes like this:

AMRAP: 8 Hours

5 min sleep (non-stop)
change diaper twice in a row (watch out for correct form)
walk around bed 18 times (200m)
keep going for 8 hrs.
Post Rounds to Comments.

Congrats bro!!! We’re all so very happy for you and your wife!

WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, and complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, information pills as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
Tuesday’s WOD:
“Fran”
21-15-9
Thruster (95#/65#)
Pull Ups
Post time to comments.

Fran is one of the most famous CrossFit Benchmark Work Outs. It has become the CrossFit equivalent of the Globo Gym cry of ‘what’s your bench?’. The apex of distance the load travels and short time creates an incredibly high work output. Some people say they feel like they are going to throw up (aka, health meet Pukie), more about others, like myself, feel like they’re going to black out. Post which one you are to comments…
Anyways, great job today everyone. It’s awesome to have our pull up cage pretty much finished. Get ready to kick off pull-up month at CFNH, if you’re already good at them, get ready to get great, and if you can’t even fathom doing one, well….it’s gonna come soon!!!
See you all Wednesday!!!

img_0300

Aaron enjoys our new pull up cage!!!

img_0294Can’t even wrap your head around ‘Fran’? Don’t worry, our modified Fran group kicked butt too!

img_03011Greg’s getting so close to an ‘as Rx’d’ Fran! Way to work man!

img_0302We’re still waiting for someone to name this thing…come on…anyone???

See you all Wednesday!!!

Ok, sale quick announcement…

I know I’m not the best on the ‘internets’ or on a computer…but some of you are. I want to use the CrossFit model of open source information and knowledge sharing to help us create a new logo. Anyone who knows how to do this type of thing is asked to submit a logo for our gym. It can be creative, it can be funny, trendy, edgy, whatever. If we get a few cool ones in, I wouldn’t mind having more than one type of shirt made up, and I’d love to have many different type of shirts for different events, etc. So, if you have an artistic streak in you, jump on it! Either email them to crossfitnoho@gmail.com or post them to comments if that’s possible…this is your gym too…make it as cool as you can!
Wednesday’s WOD:

Heavy Deadlifts! 1-1-1-1-1-1-1 (find your 1 rep max)

Excellent job ‘going  heavy’ yesterday everyone! Big improvements all around. Almost everyone came away with a new PR (personal record) which is pretty amazing, rx especially for the day after we did Fran! Your hard work is paying off.

img_0431Jill says ‘everyone can deadlift!’…she also said it was ‘light weight baby!’…ok, seek only one of these is true, and it’s the latter.

img_0439Great job, Mike!

img_0440Adele too!

img_0441Joe killed it yesterday, adding over 30# to his 1RM= 330lbs!!! Wow, that just shows what hard work, great coaching, and supportive teammates can do!

img_0448Michael’s such a bad a$$ that he yelled out ‘peanuts’ while hitting 375#!

img_0445Aaron gets more than double body weight with a 355# lift! Adele is impressed 🙂

img_0452Christine got a new PR too! Can you tell she was working hard?

img_0455Brian started stacking everything he could find on the side of the bar, his keys, his missing shoes, so he could get a 360# deadlift, 50# over his old max!

img_0444Josh lifts 375#, and did Fran in the 7am class…what a beast.

img_0442Megan fighting to keep her back straight on way to her 213# lift! Great job, Megan!

[wpvideo gL9uCs59]

Hey everyone! Erik took some time and made another logo for us, pill I had to crop it in the header because I don’t know how to resize anything…Erik also informed me that it is based on the California flag…but the cool part is that the treaty with Mexico at Camp de Cahuenga was signed in North Hollywood, and just south of our gym. The star below represents California’s sovereignty, and also stars are cool, Hollywood has stars, yaddy yaddy yadda…Here’s a couple versions of it that he put together. If anyone else has any ideas, please email ’em in! bear-logo-red-blue-copy1bear-logo-blue
A big  CrossFit North Hollywood congratulations to our newest CrossFitter, viagra 40mg baby Geneva Keifer, drug daughter of Steven Keifer and his lovely wife!!!!

We’re so happy for both of you…now we just have to get a CrossFit Kids program up and running!!!!

Steven has developed a new WOD, he says it goes like this:

AMRAP: 8 Hours

5 min sleep (non-stop)
change diaper twice in a row (watch out for correct form)
walk around bed 18 times (200m)
keep going for 8 hrs.
Post Rounds to Comments.

Congrats bro!!! We’re all so very happy for you and your wife!

March Madness Membership 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 here’s how it goes…

  • 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, remedy You save a bunch of $$$

Interested 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, sales you save $250 over monthly payments, and $1100 over paying month to month!

Don’t miss out on these INCREDIBLE offters at CrossFit North Hollywood! These specials will be long gone come April 1st….So stop by soon and sign up at the BEST gym in LA!!

WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, and complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, information pills as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
Tuesday’s WOD:
“Fran”
21-15-9
Thruster (95#/65#)
Pull Ups
Post time to comments.

Fran is one of the most famous CrossFit Benchmark Work Outs. It has become the CrossFit equivalent of the Globo Gym cry of ‘what’s your bench?’. The apex of distance the load travels and short time creates an incredibly high work output. Some people say they feel like they are going to throw up (aka, health meet Pukie), more about others, like myself, feel like they’re going to black out. Post which one you are to comments…
Anyways, great job today everyone. It’s awesome to have our pull up cage pretty much finished. Get ready to kick off pull-up month at CFNH, if you’re already good at them, get ready to get great, and if you can’t even fathom doing one, well….it’s gonna come soon!!!
See you all Wednesday!!!

img_0300

Aaron enjoys our new pull up cage!!!

img_0294Can’t even wrap your head around ‘Fran’? Don’t worry, our modified Fran group kicked butt too!

img_03011Greg’s getting so close to an ‘as Rx’d’ Fran! Way to work man!

img_0302We’re still waiting for someone to name this thing…come on…anyone???

See you all Wednesday!!!

Ok, sale quick announcement…

I know I’m not the best on the ‘internets’ or on a computer…but some of you are. I want to use the CrossFit model of open source information and knowledge sharing to help us create a new logo. Anyone who knows how to do this type of thing is asked to submit a logo for our gym. It can be creative, it can be funny, trendy, edgy, whatever. If we get a few cool ones in, I wouldn’t mind having more than one type of shirt made up, and I’d love to have many different type of shirts for different events, etc. So, if you have an artistic streak in you, jump on it! Either email them to crossfitnoho@gmail.com or post them to comments if that’s possible…this is your gym too…make it as cool as you can!
Wednesday’s WOD:

Heavy Deadlifts! 1-1-1-1-1-1-1 (find your 1 rep max)

Excellent job ‘going  heavy’ yesterday everyone! Big improvements all around. Almost everyone came away with a new PR (personal record) which is pretty amazing, rx especially for the day after we did Fran! Your hard work is paying off.

img_0431Jill says ‘everyone can deadlift!’…she also said it was ‘light weight baby!’…ok, seek only one of these is true, and it’s the latter.

img_0439Great job, Mike!

img_0440Adele too!

img_0441Joe killed it yesterday, adding over 30# to his 1RM= 330lbs!!! Wow, that just shows what hard work, great coaching, and supportive teammates can do!

img_0448Michael’s such a bad a$$ that he yelled out ‘peanuts’ while hitting 375#!

img_0445Aaron gets more than double body weight with a 355# lift! Adele is impressed 🙂

img_0452Christine got a new PR too! Can you tell she was working hard?

img_0455Brian started stacking everything he could find on the side of the bar, his keys, his missing shoes, so he could get a 360# deadlift, 50# over his old max!

img_0444Josh lifts 375#, and did Fran in the 7am class…what a beast.

img_0442Megan fighting to keep her back straight on way to her 213# lift! Great job, Megan!

[wpvideo gL9uCs59]

Hey everyone! Erik took some time and made another logo for us, pill I had to crop it in the header because I don’t know how to resize anything…Erik also informed me that it is based on the California flag…but the cool part is that the treaty with Mexico at Camp de Cahuenga was signed in North Hollywood, and just south of our gym. The star below represents California’s sovereignty, and also stars are cool, Hollywood has stars, yaddy yaddy yadda…Here’s a couple versions of it that he put together. If anyone else has any ideas, please email ’em in! bear-logo-red-blue-copy1bear-logo-blue
A big  CrossFit North Hollywood congratulations to our newest CrossFitter, viagra 40mg baby Geneva Keifer, drug daughter of Steven Keifer and his lovely wife!!!!

We’re so happy for both of you…now we just have to get a CrossFit Kids program up and running!!!!

Steven has developed a new WOD, he says it goes like this:

AMRAP: 8 Hours

5 min sleep (non-stop)
change diaper twice in a row (watch out for correct form)
walk around bed 18 times (200m)
keep going for 8 hrs.
Post Rounds to Comments.

Congrats bro!!! We’re all so very happy for you and your wife!

March Madness Membership 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 here’s how it goes…

  • 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, remedy You save a bunch of $$$

Interested 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, sales you save $250 over monthly payments, and $1100 over paying month to month!

Don’t miss out on these INCREDIBLE offters at CrossFit North Hollywood! These specials will be long gone come April 1st….So stop by soon and sign up at the BEST gym in LA!!

We get this question a lot from women: ‘will CrossFit make me big & bulky?’ If this thought has crossed your mind, here please watch these videos, then contact us and take advantage of our great membership specials… 🙂

jocelynmilford1-th

[wpvideo DkeT3FTi]

Videos & Photo courtesy CrossFit.com

Post thoughts to comments!
WOD:  “Elizabeth” (power cleans)
21-15-9 rep rounds of:
power clean 135#
ring dips

the folks that tackled this workout in the Friday afternoon & Saturday morning class heard me say that there is a large difference in the suck factor between this version and Elizabeth “as rx’d” (with full squat cleans).  here are links to the 2 videos on CFHQ of both the power and rx’d versions.
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.mov

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv
http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov
WOD:
AMRAP in 20 mins of:
5 x ring push-ups
10 x med-ball sit-ups
15 x kb swings

the afternoon class rocked this one.  the nite class got a slightly different version

Team WOD:
as a group of 3, and complete
150 x ring push-ups
300 x med-ball sit-ups
450 x kb swings

each team needed to make up their strategy on the fly, information pills as i gave no specific instruction on how to tackle this beast. congrats to Erik, Joe, and Greg for ripping thru the whole thing in 18:somethin. they originally thought they were done about 13 minutes in, then realized they made an error in the math and left out about 150 kb swings, had to go and do them, and still finished fastest of the groups of 3.  but that hiccup lead to their team gettin smoked by duo Christine & Shelley (100,200,300) by about 2 minutes. nice work folks!
Tuesday’s WOD:
“Fran”
21-15-9
Thruster (95#/65#)
Pull Ups
Post time to comments.

Fran is one of the most famous CrossFit Benchmark Work Outs. It has become the CrossFit equivalent of the Globo Gym cry of ‘what’s your bench?’. The apex of distance the load travels and short time creates an incredibly high work output. Some people say they feel like they are going to throw up (aka, health meet Pukie), more about others, like myself, feel like they’re going to black out. Post which one you are to comments…
Anyways, great job today everyone. It’s awesome to have our pull up cage pretty much finished. Get ready to kick off pull-up month at CFNH, if you’re already good at them, get ready to get great, and if you can’t even fathom doing one, well….it’s gonna come soon!!!
See you all Wednesday!!!

img_0300

Aaron enjoys our new pull up cage!!!

img_0294Can’t even wrap your head around ‘Fran’? Don’t worry, our modified Fran group kicked butt too!

img_03011Greg’s getting so close to an ‘as Rx’d’ Fran! Way to work man!

img_0302We’re still waiting for someone to name this thing…come on…anyone???

See you all Wednesday!!!

Ok, sale quick announcement…

I know I’m not the best on the ‘internets’ or on a computer…but some of you are. I want to use the CrossFit model of open source information and knowledge sharing to help us create a new logo. Anyone who knows how to do this type of thing is asked to submit a logo for our gym. It can be creative, it can be funny, trendy, edgy, whatever. If we get a few cool ones in, I wouldn’t mind having more than one type of shirt made up, and I’d love to have many different type of shirts for different events, etc. So, if you have an artistic streak in you, jump on it! Either email them to crossfitnoho@gmail.com or post them to comments if that’s possible…this is your gym too…make it as cool as you can!
Wednesday’s WOD:

Heavy Deadlifts! 1-1-1-1-1-1-1 (find your 1 rep max)

Excellent job ‘going  heavy’ yesterday everyone! Big improvements all around. Almost everyone came away with a new PR (personal record) which is pretty amazing, rx especially for the day after we did Fran! Your hard work is paying off.

img_0431Jill says ‘everyone can deadlift!’…she also said it was ‘light weight baby!’…ok, seek only one of these is true, and it’s the latter.

img_0439Great job, Mike!

img_0440Adele too!

img_0441Joe killed it yesterday, adding over 30# to his 1RM= 330lbs!!! Wow, that just shows what hard work, great coaching, and supportive teammates can do!

img_0448Michael’s such a bad a$$ that he yelled out ‘peanuts’ while hitting 375#!

img_0445Aaron gets more than double body weight with a 355# lift! Adele is impressed 🙂

img_0452Christine got a new PR too! Can you tell she was working hard?

img_0455Brian started stacking everything he could find on the side of the bar, his keys, his missing shoes, so he could get a 360# deadlift, 50# over his old max!

img_0444Josh lifts 375#, and did Fran in the 7am class…what a beast.

img_0442Megan fighting to keep her back straight on way to her 213# lift! Great job, Megan!

[wpvideo gL9uCs59]

Hey everyone! Erik took some time and made another logo for us, pill I had to crop it in the header because I don’t know how to resize anything…Erik also informed me that it is based on the California flag…but the cool part is that the treaty with Mexico at Camp de Cahuenga was signed in North Hollywood, and just south of our gym. The star below represents California’s sovereignty, and also stars are cool, Hollywood has stars, yaddy yaddy yadda…Here’s a couple versions of it that he put together. If anyone else has any ideas, please email ’em in! bear-logo-red-blue-copy1bear-logo-blue
A big  CrossFit North Hollywood congratulations to our newest CrossFitter, viagra 40mg baby Geneva Keifer, drug daughter of Steven Keifer and his lovely wife!!!!

We’re so happy for both of you…now we just have to get a CrossFit Kids program up and running!!!!

Steven has developed a new WOD, he says it goes like this:

AMRAP: 8 Hours

5 min sleep (non-stop)
change diaper twice in a row (watch out for correct form)
walk around bed 18 times (200m)
keep going for 8 hrs.
Post Rounds to Comments.

Congrats bro!!! We’re all so very happy for you and your wife!

March Madness Membership 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 here’s how it goes…

  • 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, remedy You save a bunch of $$$

Interested 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, sales you save $250 over monthly payments, and $1100 over paying month to month!

Don’t miss out on these INCREDIBLE offters at CrossFit North Hollywood! These specials will be long gone come April 1st….So stop by soon and sign up at the BEST gym in LA!!

We get this question a lot from women: ‘will CrossFit make me big & bulky?’ If this thought has crossed your mind, here please watch these videos, then contact us and take advantage of our great membership specials… 🙂

jocelynmilford1-th

[wpvideo DkeT3FTi]

Videos & Photo courtesy CrossFit.com

Post thoughts to comments!
Another question we get is about CrossFit for teens…can they do it…will they hurt themselves? No, viagra approved it will make them awesome. More awesome than anyone at their school. Guaranteed. Don’t believe me? Watch the baddest video of 14 year old Kallista Pappas at the CrossFit Games in 2008. Remember, tadalafil being weak is a choice…Be STRONG…CrossFit Strong!

Crossfit Games 2008 Inspirational video – Watch more free videos

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