CFNH – The Missing Photos…

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, 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, 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, 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, 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, meet Pukie), 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, 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, 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, meet Pukie), 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, 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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, baby Geneva Keifer, 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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, baby Geneva Keifer, 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, 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, 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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, baby Geneva Keifer, 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, 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, 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, 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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, baby Geneva Keifer, 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, 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, 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, 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, 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, being weak is a choice…Be STRONG…CrossFit Strong!

Crossfit Games 2008 Inspirational video – Watch more free videos

<
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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, baby Geneva Keifer, 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, 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, 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, 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, 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, being weak is a choice…Be STRONG…CrossFit Strong!

Crossfit Games 2008 Inspirational video – Watch more free videos

<
Monday’s WOD:
“Murph”
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Partition pull ups/push ups/squats as desired, but the workout must have 1 mile start and 1 mile finish.
Post times to comments…I mean it…everyone post time to comments!

Great job tonight everyone! Our first CFNH experience with ‘Murph’, one of the most strenuous & lengthy CrossFit WOD’s. For everyone who thinks they are too sore to come tomorrow…be there. Part of being ‘constantly varied’ means that we take into account the WOD we did today (and the rest of the days) and will hit a different metabolic pathway using different movements…the intensity will always be relatively high. Why? Because it’s friggin CrossFit!!!
img_0563

Warming up with the Push Press

img_0567and on to a bottom to bottom squat ladder…that’s right!

img_0582And on to “MURPH”!!!!

img_0570Caleb fighting for another Pull-Up!

img_0579New guy Adam finding the bottom of his squat. First night in and he rocks Murph…wow!

img_0587img_0588 Josh couldn’t wait for this WOD…really…

img_0591Greg & Leah powering through some more Push-Ups!

img_0592And Megan on the Squats! There are so many reps in this WOD I have TONS of pictures!

img_0593img_05941Newest member of our family James didn’t even know what CrossFit was until last week….I’m pretty sure he’s fully immersed now!

img_05951Adele was late to class because she had to pick up her guns…wow…when did that happen? Awesome!

img_0599Great job, Joseph!

img_0596img_0601Michelle’s got the CrossFit bug…and on track to be our next bad @$$!

img_0604img_0611If you look closely, I think Joe in the background is crying…not an uncommon response…

img_0617

still…he did amazing! Chin over bar, baby!

img_0612Kris helps new guy Trevor get full extension and chest to the floor on his Push-Ups

img_0614img_0634The Michael’s say that yes, CrossFit does get you crazy ripped…Wow, are you kidding me!

img_0643img_0576Way to finish strong, Leah!

img_0584You too, Erik…PS, nice shirt..img_0585img_0597Almost there, Brian!

img_0650One more, Hilary…

img_0653The end!

img_0654Joseph is trying to hide…

Pretty Epic night everyone! Way to push through both mentally and physically…see you all tomorrow!!!

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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, baby Geneva Keifer, 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, 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, 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, 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, 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, being weak is a choice…Be STRONG…CrossFit Strong!

Crossfit Games 2008 Inspirational video – Watch more free videos

<
Monday’s WOD:
“Murph”
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Partition pull ups/push ups/squats as desired, but the workout must have 1 mile start and 1 mile finish.
Post times to comments…I mean it…everyone post time to comments!

Great job tonight everyone! Our first CFNH experience with ‘Murph’, one of the most strenuous & lengthy CrossFit WOD’s. For everyone who thinks they are too sore to come tomorrow…be there. Part of being ‘constantly varied’ means that we take into account the WOD we did today (and the rest of the days) and will hit a different metabolic pathway using different movements…the intensity will always be relatively high. Why? Because it’s friggin CrossFit!!!
img_0563

Warming up with the Push Press

img_0567and on to a bottom to bottom squat ladder…that’s right!

img_0582And on to “MURPH”!!!!

img_0570Caleb fighting for another Pull-Up!

img_0579New guy Adam finding the bottom of his squat. First night in and he rocks Murph…wow!

img_0587img_0588 Josh couldn’t wait for this WOD…really…

img_0591Greg & Leah powering through some more Push-Ups!

img_0592And Megan on the Squats! There are so many reps in this WOD I have TONS of pictures!

img_0593img_05941Newest member of our family James didn’t even know what CrossFit was until last week….I’m pretty sure he’s fully immersed now!

img_05951Adele was late to class because she had to pick up her guns…wow…when did that happen? Awesome!

img_0599Great job, Joseph!

img_0596img_0601Michelle’s got the CrossFit bug…and on track to be our next bad @$$!

img_0604img_0611If you look closely, I think Joe in the background is crying…not an uncommon response…

img_0617

still…he did amazing! Chin over bar, baby!

img_0612Kris helps new guy Trevor get full extension and chest to the floor on his Push-Ups

img_0614img_0634The Michael’s say that yes, CrossFit does get you crazy ripped…Wow, are you kidding me!

img_0643img_0576Way to finish strong, Leah!

img_0584You too, Erik…PS, nice shirt..img_0585img_0597Almost there, Brian!

img_0650One more, Hilary…

img_0653The end!

img_0654Joseph is trying to hide…

Pretty Epic night everyone! Way to push through both mentally and physically…see you all tomorrow!!!

Tuesday’s WOD:

Team WOD: Teams of 4

AMRAP 20 Minutes

A. Turkish Get Up x 6

B. Push Press x 21

C. Sit Up x 50

D. Row until A, B, & C are all completed

Post rounds and meters rowed to comments.

Great job everyone, especially considering we did “Murph” yesterday…if you made it in Monday & Tuesday, you rock! That’s what CrossFit is all about, seeing where you are on  any given day, regardless of yesteday’s WOD being an absolute beast or not.

img_06801Our ever growing 5:30pm class learning the Turkish Get Up!

img_06811Almost there…

img_0682Bam! Great success!

img_0685Shaun doing a great job getting that kettlebell up and controlled!

img_0689Newest member of our family Seung did an awesome job today! We look forward to having him and his Judo skills improve!

img_06941Michelle killed it again today…not bad for her first experience with “Murph” yesterday!

img_0695Rachel gets full extension and says “Yes, CrossFit Girls Rock!”

img_06991img_0700Shelley agrees…CrossFit girls do Rock!

img_0688Carly concurs too! CrossFit gals are awesome!!!

img_0704Push Press, Erik…Erik, Push Press

img_0706img_0709Awesome job tonight, Kyle!!!

img_0715img_0693Glad to have you back, Simon!

img_0716And end scene…

img_0720The 8pm class gettin their Get Up on!

img_0724Joseph is doing awesome…partly because he is improving so much…and also because he brings a new friend to EVERY class! That’s so cool! 🙂 Aint nothin wrong with bringing your friends and family and blowing their mind.

img_0726The banner reads “Your crazy chiseled back is our warm up” apparently.

Great job today gang…way to end March with a bang…hmm, that rhymed. See you all Wednesday to kick off April.

PS…April is Pull-Up Month at CFNH!

PPS…img_0723Steve, wifey, and baby Geneva came by tonight! They just can’t stay away from CrossFit North Hollywood. Can you blame them?

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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, baby Geneva Keifer, 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, 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, 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, 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, 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, being weak is a choice…Be STRONG…CrossFit Strong!

Crossfit Games 2008 Inspirational video – Watch more free videos

<
Monday’s WOD:
“Murph”
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Partition pull ups/push ups/squats as desired, but the workout must have 1 mile start and 1 mile finish.
Post times to comments…I mean it…everyone post time to comments!

Great job tonight everyone! Our first CFNH experience with ‘Murph’, one of the most strenuous & lengthy CrossFit WOD’s. For everyone who thinks they are too sore to come tomorrow…be there. Part of being ‘constantly varied’ means that we take into account the WOD we did today (and the rest of the days) and will hit a different metabolic pathway using different movements…the intensity will always be relatively high. Why? Because it’s friggin CrossFit!!!
img_0563

Warming up with the Push Press

img_0567and on to a bottom to bottom squat ladder…that’s right!

img_0582And on to “MURPH”!!!!

img_0570Caleb fighting for another Pull-Up!

img_0579New guy Adam finding the bottom of his squat. First night in and he rocks Murph…wow!

img_0587img_0588 Josh couldn’t wait for this WOD…really…

img_0591Greg & Leah powering through some more Push-Ups!

img_0592And Megan on the Squats! There are so many reps in this WOD I have TONS of pictures!

img_0593img_05941Newest member of our family James didn’t even know what CrossFit was until last week….I’m pretty sure he’s fully immersed now!

img_05951Adele was late to class because she had to pick up her guns…wow…when did that happen? Awesome!

img_0599Great job, Joseph!

img_0596img_0601Michelle’s got the CrossFit bug…and on track to be our next bad @$$!

img_0604img_0611If you look closely, I think Joe in the background is crying…not an uncommon response…

img_0617

still…he did amazing! Chin over bar, baby!

img_0612Kris helps new guy Trevor get full extension and chest to the floor on his Push-Ups

img_0614img_0634The Michael’s say that yes, CrossFit does get you crazy ripped…Wow, are you kidding me!

img_0643img_0576Way to finish strong, Leah!

img_0584You too, Erik…PS, nice shirt..img_0585img_0597Almost there, Brian!

img_0650One more, Hilary…

img_0653The end!

img_0654Joseph is trying to hide…

Pretty Epic night everyone! Way to push through both mentally and physically…see you all tomorrow!!!

Tuesday’s WOD:

Team WOD: Teams of 4

AMRAP 20 Minutes

A. Turkish Get Up x 6

B. Push Press x 21

C. Sit Up x 50

D. Row until A, B, & C are all completed

Post rounds and meters rowed to comments.

Great job everyone, especially considering we did “Murph” yesterday…if you made it in Monday & Tuesday, you rock! That’s what CrossFit is all about, seeing where you are on  any given day, regardless of yesteday’s WOD being an absolute beast or not.

img_06801Our ever growing 5:30pm class learning the Turkish Get Up!

img_06811Almost there…

img_0682Bam! Great success!

img_0685Shaun doing a great job getting that kettlebell up and controlled!

img_0689Newest member of our family Seung did an awesome job today! We look forward to having him and his Judo skills improve!

img_06941Michelle killed it again today…not bad for her first experience with “Murph” yesterday!

img_0695Rachel gets full extension and says “Yes, CrossFit Girls Rock!”

img_06991img_0700Shelley agrees…CrossFit girls do Rock!

img_0688Carly concurs too! CrossFit gals are awesome!!!

img_0704Push Press, Erik…Erik, Push Press

img_0706img_0709Awesome job tonight, Kyle!!!

img_0715img_0693Glad to have you back, Simon!

img_0716And end scene…

img_0720The 8pm class gettin their Get Up on!

img_0724Joseph is doing awesome…partly because he is improving so much…and also because he brings a new friend to EVERY class! That’s so cool! 🙂 Aint nothin wrong with bringing your friends and family and blowing their mind.

img_0726The banner reads “Your crazy chiseled back is our warm up” apparently.

Great job today gang…way to end March with a bang…hmm, that rhymed. See you all Wednesday to kick off April.

PS…April is Pull-Up Month at CFNH!

PPS…img_0723Steve, wifey, and baby Geneva came by tonight! They just can’t stay away from CrossFit North Hollywood. Can you blame them?

What’s up CrossFit North Hollywooders and future CFNH’ers!!!

Well March has done come and gone…and our family keeps on growing! It’s pretty rad. We keep expanding classes and you all keep trying to fill them up. Thank You!

Below are our April Membership Specials. If you, or someone you know wants to come sweat with us, tell them to give us a call, drop us an email, or just get their butt in to CrossFit North Hollywood and let’s all ‘Get Some’!

CrossFit North Hollywood…Where your first class is always FREE!

Memberships starting at just $49 per month, and single class drop-ins for only $13 per class…contact us to find out more.

Regardless of your availability, we’ve got the CrossFit Package that’s right for you!

2x per week? Unlimited? Ready to CrossFit for a Year or just a couple months? If so, we can fit your lifestyle and give you the best workout you’ve ever had…over and over again…AND you’re not going to beat our prices!

If you’ve had it with your local Globo Gym, are looking for an awesome new challenge, or ready to get CrossFit, then you’ve found the right place!

img_0673

Email us at crossfitnoho@gmail.com
Call us at 818-635-6264
Drop on by at 5120 N Lankershim Blvd, North Hollywood 91601

img_0685

Monthly rates as low as $49 per month
Unlimited CrossFit classes starting at just $79 per month
Single session “drop-ins” for $13…What are you waiting for?

img_0672

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

And Remember, Being Weak is a Choice…Come Be STRONG With US!!!

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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, baby Geneva Keifer, 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, 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, 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, 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, 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, being weak is a choice…Be STRONG…CrossFit Strong!

Crossfit Games 2008 Inspirational video – Watch more free videos

<
Monday’s WOD:
“Murph”
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Partition pull ups/push ups/squats as desired, but the workout must have 1 mile start and 1 mile finish.
Post times to comments…I mean it…everyone post time to comments!

Great job tonight everyone! Our first CFNH experience with ‘Murph’, one of the most strenuous & lengthy CrossFit WOD’s. For everyone who thinks they are too sore to come tomorrow…be there. Part of being ‘constantly varied’ means that we take into account the WOD we did today (and the rest of the days) and will hit a different metabolic pathway using different movements…the intensity will always be relatively high. Why? Because it’s friggin CrossFit!!!
img_0563

Warming up with the Push Press

img_0567and on to a bottom to bottom squat ladder…that’s right!

img_0582And on to “MURPH”!!!!

img_0570Caleb fighting for another Pull-Up!

img_0579New guy Adam finding the bottom of his squat. First night in and he rocks Murph…wow!

img_0587img_0588 Josh couldn’t wait for this WOD…really…

img_0591Greg & Leah powering through some more Push-Ups!

img_0592And Megan on the Squats! There are so many reps in this WOD I have TONS of pictures!

img_0593img_05941Newest member of our family James didn’t even know what CrossFit was until last week….I’m pretty sure he’s fully immersed now!

img_05951Adele was late to class because she had to pick up her guns…wow…when did that happen? Awesome!

img_0599Great job, Joseph!

img_0596img_0601Michelle’s got the CrossFit bug…and on track to be our next bad @$$!

img_0604img_0611If you look closely, I think Joe in the background is crying…not an uncommon response…

img_0617

still…he did amazing! Chin over bar, baby!

img_0612Kris helps new guy Trevor get full extension and chest to the floor on his Push-Ups

img_0614img_0634The Michael’s say that yes, CrossFit does get you crazy ripped…Wow, are you kidding me!

img_0643img_0576Way to finish strong, Leah!

img_0584You too, Erik…PS, nice shirt..img_0585img_0597Almost there, Brian!

img_0650One more, Hilary…

img_0653The end!

img_0654Joseph is trying to hide…

Pretty Epic night everyone! Way to push through both mentally and physically…see you all tomorrow!!!

Tuesday’s WOD:

Team WOD: Teams of 4

AMRAP 20 Minutes

A. Turkish Get Up x 6

B. Push Press x 21

C. Sit Up x 50

D. Row until A, B, & C are all completed

Post rounds and meters rowed to comments.

Great job everyone, especially considering we did “Murph” yesterday…if you made it in Monday & Tuesday, you rock! That’s what CrossFit is all about, seeing where you are on  any given day, regardless of yesteday’s WOD being an absolute beast or not.

img_06801Our ever growing 5:30pm class learning the Turkish Get Up!

img_06811Almost there…

img_0682Bam! Great success!

img_0685Shaun doing a great job getting that kettlebell up and controlled!

img_0689Newest member of our family Seung did an awesome job today! We look forward to having him and his Judo skills improve!

img_06941Michelle killed it again today…not bad for her first experience with “Murph” yesterday!

img_0695Rachel gets full extension and says “Yes, CrossFit Girls Rock!”

img_06991img_0700Shelley agrees…CrossFit girls do Rock!

img_0688Carly concurs too! CrossFit gals are awesome!!!

img_0704Push Press, Erik…Erik, Push Press

img_0706img_0709Awesome job tonight, Kyle!!!

img_0715img_0693Glad to have you back, Simon!

img_0716And end scene…

img_0720The 8pm class gettin their Get Up on!

img_0724Joseph is doing awesome…partly because he is improving so much…and also because he brings a new friend to EVERY class! That’s so cool! 🙂 Aint nothin wrong with bringing your friends and family and blowing their mind.

img_0726The banner reads “Your crazy chiseled back is our warm up” apparently.

Great job today gang…way to end March with a bang…hmm, that rhymed. See you all Wednesday to kick off April.

PS…April is Pull-Up Month at CFNH!

PPS…img_0723Steve, wifey, and baby Geneva came by tonight! They just can’t stay away from CrossFit North Hollywood. Can you blame them?

What’s up CrossFit North Hollywooders and future CFNH’ers!!!

Well March has done come and gone…and our family keeps on growing! It’s pretty rad. We keep expanding classes and you all keep trying to fill them up. Thank You!

Below are our April Membership Specials. If you, or someone you know wants to come sweat with us, tell them to give us a call, drop us an email, or just get their butt in to CrossFit North Hollywood and let’s all ‘Get Some’!

CrossFit North Hollywood…Where your first class is always FREE!

Memberships starting at just $49 per month, and single class drop-ins for only $13 per class…contact us to find out more.

Regardless of your availability, we’ve got the CrossFit Package that’s right for you!

2x per week? Unlimited? Ready to CrossFit for a Year or just a couple months? If so, we can fit your lifestyle and give you the best workout you’ve ever had…over and over again…AND you’re not going to beat our prices!

If you’ve had it with your local Globo Gym, are looking for an awesome new challenge, or ready to get CrossFit, then you’ve found the right place!

img_0673

Email us at crossfitnoho@gmail.com
Call us at 818-635-6264
Drop on by at 5120 N Lankershim Blvd, North Hollywood 91601

img_0685

Monthly rates as low as $49 per month
Unlimited CrossFit classes starting at just $79 per month
Single session “drop-ins” for $13…What are you waiting for?

img_0672

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

And Remember, Being Weak is a Choice…Come Be STRONG With US!!!

Wednesday’s WOD:

5 Rounds for Time

10x KTE’s (Knees to Elbows)

15x Med Ball Cleans

20x Walking Lunge (1/3 to 1/2 body weight total dumbell or kettlebell)

Post Time To Comments

img_0736

Megan Has Some Early Morning Fun With Weighted Lunges

img_0730starring Michelle on the Knees to Elbows

img_0738and Taylor on the lunges

img_0741and the ever-growing 12:30pm class getting their knees to their ‘bows!

img_0750New Guy Phillip killed it today…look at that accuracy & range of motion!

img_0754Rachel did a great job today…and is getting ready for another clean!

img_0757Erik has been going hard lately…maybe because he’s getting set for another exotic trip!

img_0748Newest member of our family Zach powering through the WOD. Look at that great body position!

img_0761img_0762img_0763Curt thought it was a great WOD…so did we, Curt!

img_07663…2…1…

img_0767Go!!!!

img_0772img_0778Adele & Leah find the bottom of the med ball clean! These gals did awesome!

img_0784Great job, Joe, one of your best WOD performances yet!

img_0781Who’s that CrossFit guy in on the right? That’s Greg…he’s lost 25 pounds in 2 1/2 month @ CrossFit NoHo + all of his hard work. We’re so proud of you, Greg!!!

img_0788Leah got her first full KTE tonight! She’s been putting in the time and is now seeing awesome results!

img_0793img_0797Yeah, that’s Michael…he’s kind of ripped!

img_0795Gavin did great tonight too! He says he’s lost 15 pounds since starting at CFNH…and gained a bunch of muscle! That’s what we like to hear! img_0801New daddy Steven finally gets some rest…

img_0802POW!

img_0803BAM!

img_0805Shazaam!

Another great day at CFNH! Don’t miss out on another action packed day on Thursday @ 530pm and 8pm!

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, 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, 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, meet Pukie), 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, 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, 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, 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, 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, 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, baby Geneva Keifer, 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, 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, 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, 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, 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, being weak is a choice…Be STRONG…CrossFit Strong!

Crossfit Games 2008 Inspirational video – Watch more free videos

<
Monday’s WOD:
“Murph”
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Partition pull ups/push ups/squats as desired, but the workout must have 1 mile start and 1 mile finish.
Post times to comments…I mean it…everyone post time to comments!

Great job tonight everyone! Our first CFNH experience with ‘Murph’, one of the most strenuous & lengthy CrossFit WOD’s. For everyone who thinks they are too sore to come tomorrow…be there. Part of being ‘constantly varied’ means that we take into account the WOD we did today (and the rest of the days) and will hit a different metabolic pathway using different movements…the intensity will always be relatively high. Why? Because it’s friggin CrossFit!!!
img_0563

Warming up with the Push Press

img_0567and on to a bottom to bottom squat ladder…that’s right!

img_0582And on to “MURPH”!!!!

img_0570Caleb fighting for another Pull-Up!

img_0579New guy Adam finding the bottom of his squat. First night in and he rocks Murph…wow!

img_0587img_0588 Josh couldn’t wait for this WOD…really…

img_0591Greg & Leah powering through some more Push-Ups!

img_0592And Megan on the Squats! There are so many reps in this WOD I have TONS of pictures!

img_0593img_05941Newest member of our family James didn’t even know what CrossFit was until last week….I’m pretty sure he’s fully immersed now!

img_05951Adele was late to class because she had to pick up her guns…wow…when did that happen? Awesome!

img_0599Great job, Joseph!

img_0596img_0601Michelle’s got the CrossFit bug…and on track to be our next bad @$$!

img_0604img_0611If you look closely, I think Joe in the background is crying…not an uncommon response…

img_0617

still…he did amazing! Chin over bar, baby!

img_0612Kris helps new guy Trevor get full extension and chest to the floor on his Push-Ups

img_0614img_0634The Michael’s say that yes, CrossFit does get you crazy ripped…Wow, are you kidding me!

img_0643img_0576Way to finish strong, Leah!

img_0584You too, Erik…PS, nice shirt..img_0585img_0597Almost there, Brian!

img_0650One more, Hilary…

img_0653The end!

img_0654Joseph is trying to hide…

Pretty Epic night everyone! Way to push through both mentally and physically…see you all tomorrow!!!

Tuesday’s WOD:

Team WOD: Teams of 4

AMRAP 20 Minutes

A. Turkish Get Up x 6

B. Push Press x 21

C. Sit Up x 50

D. Row until A, B, & C are all completed

Post rounds and meters rowed to comments.

Great job everyone, especially considering we did “Murph” yesterday…if you made it in Monday & Tuesday, you rock! That’s what CrossFit is all about, seeing where you are on  any given day, regardless of yesteday’s WOD being an absolute beast or not.

img_06801Our ever growing 5:30pm class learning the Turkish Get Up!

img_06811Almost there…

img_0682Bam! Great success!

img_0685Shaun doing a great job getting that kettlebell up and controlled!

img_0689Newest member of our family Seung did an awesome job today! We look forward to having him and his Judo skills improve!

img_06941Michelle killed it again today…not bad for her first experience with “Murph” yesterday!

img_0695Rachel gets full extension and says “Yes, CrossFit Girls Rock!”

img_06991img_0700Shelley agrees…CrossFit girls do Rock!

img_0688Carly concurs too! CrossFit gals are awesome!!!

img_0704Push Press, Erik…Erik, Push Press

img_0706img_0709Awesome job tonight, Kyle!!!

img_0715img_0693Glad to have you back, Simon!

img_0716And end scene…

img_0720The 8pm class gettin their Get Up on!

img_0724Joseph is doing awesome…partly because he is improving so much…and also because he brings a new friend to EVERY class! That’s so cool! 🙂 Aint nothin wrong with bringing your friends and family and blowing their mind.

img_0726The banner reads “Your crazy chiseled back is our warm up” apparently.

Great job today gang…way to end March with a bang…hmm, that rhymed. See you all Wednesday to kick off April.

PS…April is Pull-Up Month at CFNH!

PPS…img_0723Steve, wifey, and baby Geneva came by tonight! They just can’t stay away from CrossFit North Hollywood. Can you blame them?

What’s up CrossFit North Hollywooders and future CFNH’ers!!!

Well March has done come and gone…and our family keeps on growing! It’s pretty rad. We keep expanding classes and you all keep trying to fill them up. Thank You!

Below are our April Membership Specials. If you, or someone you know wants to come sweat with us, tell them to give us a call, drop us an email, or just get their butt in to CrossFit North Hollywood and let’s all ‘Get Some’!

CrossFit North Hollywood…Where your first class is always FREE!

Memberships starting at just $49 per month, and single class drop-ins for only $13 per class…contact us to find out more.

Regardless of your availability, we’ve got the CrossFit Package that’s right for you!

2x per week? Unlimited? Ready to CrossFit for a Year or just a couple months? If so, we can fit your lifestyle and give you the best workout you’ve ever had…over and over again…AND you’re not going to beat our prices!

If you’ve had it with your local Globo Gym, are looking for an awesome new challenge, or ready to get CrossFit, then you’ve found the right place!

img_0673

Email us at crossfitnoho@gmail.com
Call us at 818-635-6264
Drop on by at 5120 N Lankershim Blvd, North Hollywood 91601

img_0685

Monthly rates as low as $49 per month
Unlimited CrossFit classes starting at just $79 per month
Single session “drop-ins” for $13…What are you waiting for?

img_0672

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

And Remember, Being Weak is a Choice…Come Be STRONG With US!!!

Wednesday’s WOD:

5 Rounds for Time

10x KTE’s (Knees to Elbows)

15x Med Ball Cleans

20x Walking Lunge (1/3 to 1/2 body weight total dumbell or kettlebell)

Post Time To Comments

img_0736

Megan Has Some Early Morning Fun With Weighted Lunges

img_0730starring Michelle on the Knees to Elbows

img_0738and Taylor on the lunges

img_0741and the ever-growing 12:30pm class getting their knees to their ‘bows!

img_0750New Guy Phillip killed it today…look at that accuracy & range of motion!

img_0754Rachel did a great job today…and is getting ready for another clean!

img_0757Erik has been going hard lately…maybe because he’s getting set for another exotic trip!

img_0748Newest member of our family Zach powering through the WOD. Look at that great body position!

img_0761img_0762img_0763Curt thought it was a great WOD…so did we, Curt!

img_07663…2…1…

img_0767Go!!!!

img_0772img_0778Adele & Leah find the bottom of the med ball clean! These gals did awesome!

img_0784Great job, Joe, one of your best WOD performances yet!

img_0781Who’s that CrossFit guy in on the right? That’s Greg…he’s lost 25 pounds in 2 1/2 month @ CrossFit NoHo + all of his hard work. We’re so proud of you, Greg!!!

img_0788Leah got her first full KTE tonight! She’s been putting in the time and is now seeing awesome results!

img_0793img_0797Yeah, that’s Michael…he’s kind of ripped!

img_0795Gavin did great tonight too! He says he’s lost 15 pounds since starting at CFNH…and gained a bunch of muscle! That’s what we like to hear! img_0801New daddy Steven finally gets some rest…

img_0802POW!

img_0803BAM!

img_0805Shazaam!

Another great day at CFNH! Don’t miss out on another action packed day on Thursday @ 530pm and 8pm!

Thursday’s WOD:

“Freddy’s Revenge”

5 Rounds for time

5 x Heavy Push Jerk

10x Burpees

Post times to comments.

Friday’s WOD:

“Nancy”

5 rounds for time

400 meter run

15 x 95 # overhead squat

Post time to comments.

Sorry about not having photos…can’t find my camera! The classes have been rockin’ though. Lots of great performances and new barriers being conquered…we’re so happy to be CrossFittin’ with all of you…it really is something special. A special community to be a part of and rad people to do it with!

Here’s a couple of videos in leiu of our normal photos. Many times after our WOD we tend to stick around and ‘play’…jump on this, swing on that. Naturally the muscle-up is attempted…and while it is not where the main part of your focus should be…I’m not gonna like, it is tons of fun. Especially when you get your first. So here’s a video that should help many of you on your transition from the pull and into the push.

 [youtube=http://www.youtube.com/watch?v=0SSKgxdAoLM]

Finally, are you STILL having a tough time describing to your friends all of the awesome stuff we do at CFNH and explaining to them why CrossFit is the absolute best fitness program on the planet? Here’s another video for you…

 [youtube=http://www.youtube.com/watch?v=S8R1Zkx0YQM]

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, 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, 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, meet Pukie), 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!!!

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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, 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, 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, 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!

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Hey everyone! Erik took some time and made another logo for us, 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, 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, baby Geneva Keifer, 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, 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, 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, please watch these videos, then contact us and take advantage of our great membership specials… 🙂

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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, 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, being weak is a choice…Be STRONG…CrossFit Strong!

Crossfit Games 2008 Inspirational video – Watch more free videos

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Monday’s WOD:
“Murph”
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Partition pull ups/push ups/squats as desired, but the workout must have 1 mile start and 1 mile finish.
Post times to comments…I mean it…everyone post time to comments!

Great job tonight everyone! Our first CFNH experience with ‘Murph’, one of the most strenuous & lengthy CrossFit WOD’s. For everyone who thinks they are too sore to come tomorrow…be there. Part of being ‘constantly varied’ means that we take into account the WOD we did today (and the rest of the days) and will hit a different metabolic pathway using different movements…the intensity will always be relatively high. Why? Because it’s friggin CrossFit!!!
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Warming up with the Push Press

img_0567and on to a bottom to bottom squat ladder…that’s right!

img_0582And on to “MURPH”!!!!

img_0570Caleb fighting for another Pull-Up!

img_0579New guy Adam finding the bottom of his squat. First night in and he rocks Murph…wow!

img_0587img_0588 Josh couldn’t wait for this WOD…really…

img_0591Greg & Leah powering through some more Push-Ups!

img_0592And Megan on the Squats! There are so many reps in this WOD I have TONS of pictures!

img_0593img_05941Newest member of our family James didn’t even know what CrossFit was until last week….I’m pretty sure he’s fully immersed now!

img_05951Adele was late to class because she had to pick up her guns…wow…when did that happen? Awesome!

img_0599Great job, Joseph!

img_0596img_0601Michelle’s got the CrossFit bug…and on track to be our next bad @$$!

img_0604img_0611If you look closely, I think Joe in the background is crying…not an uncommon response…

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still…he did amazing! Chin over bar, baby!

img_0612Kris helps new guy Trevor get full extension and chest to the floor on his Push-Ups

img_0614img_0634The Michael’s say that yes, CrossFit does get you crazy ripped…Wow, are you kidding me!

img_0643img_0576Way to finish strong, Leah!

img_0584You too, Erik…PS, nice shirt..img_0585img_0597Almost there, Brian!

img_0650One more, Hilary…

img_0653The end!

img_0654Joseph is trying to hide…

Pretty Epic night everyone! Way to push through both mentally and physically…see you all tomorrow!!!

Tuesday’s WOD:

Team WOD: Teams of 4

AMRAP 20 Minutes

A. Turkish Get Up x 6

B. Push Press x 21

C. Sit Up x 50

D. Row until A, B, & C are all completed

Post rounds and meters rowed to comments.

Great job everyone, especially considering we did “Murph” yesterday…if you made it in Monday & Tuesday, you rock! That’s what CrossFit is all about, seeing where you are on  any given day, regardless of yesteday’s WOD being an absolute beast or not.

img_06801Our ever growing 5:30pm class learning the Turkish Get Up!

img_06811Almost there…

img_0682Bam! Great success!

img_0685Shaun doing a great job getting that kettlebell up and controlled!

img_0689Newest member of our family Seung did an awesome job today! We look forward to having him and his Judo skills improve!

img_06941Michelle killed it again today…not bad for her first experience with “Murph” yesterday!

img_0695Rachel gets full extension and says “Yes, CrossFit Girls Rock!”

img_06991img_0700Shelley agrees…CrossFit girls do Rock!

img_0688Carly concurs too! CrossFit gals are awesome!!!

img_0704Push Press, Erik…Erik, Push Press

img_0706img_0709Awesome job tonight, Kyle!!!

img_0715img_0693Glad to have you back, Simon!

img_0716And end scene…

img_0720The 8pm class gettin their Get Up on!

img_0724Joseph is doing awesome…partly because he is improving so much…and also because he brings a new friend to EVERY class! That’s so cool! 🙂 Aint nothin wrong with bringing your friends and family and blowing their mind.

img_0726The banner reads “Your crazy chiseled back is our warm up” apparently.

Great job today gang…way to end March with a bang…hmm, that rhymed. See you all Wednesday to kick off April.

PS…April is Pull-Up Month at CFNH!

PPS…img_0723Steve, wifey, and baby Geneva came by tonight! They just can’t stay away from CrossFit North Hollywood. Can you blame them?

What’s up CrossFit North Hollywooders and future CFNH’ers!!!

Well March has done come and gone…and our family keeps on growing! It’s pretty rad. We keep expanding classes and you all keep trying to fill them up. Thank You!

Below are our April Membership Specials. If you, or someone you know wants to come sweat with us, tell them to give us a call, drop us an email, or just get their butt in to CrossFit North Hollywood and let’s all ‘Get Some’!

CrossFit North Hollywood…Where your first class is always FREE!

Memberships starting at just $49 per month, and single class drop-ins for only $13 per class…contact us to find out more.

Regardless of your availability, we’ve got the CrossFit Package that’s right for you!

2x per week? Unlimited? Ready to CrossFit for a Year or just a couple months? If so, we can fit your lifestyle and give you the best workout you’ve ever had…over and over again…AND you’re not going to beat our prices!

If you’ve had it with your local Globo Gym, are looking for an awesome new challenge, or ready to get CrossFit, then you’ve found the right place!

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Email us at crossfitnoho@gmail.com
Call us at 818-635-6264
Drop on by at 5120 N Lankershim Blvd, North Hollywood 91601

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Monthly rates as low as $49 per month
Unlimited CrossFit classes starting at just $79 per month
Single session “drop-ins” for $13…What are you waiting for?

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

And Remember, Being Weak is a Choice…Come Be STRONG With US!!!

Wednesday’s WOD:

5 Rounds for Time

10x KTE’s (Knees to Elbows)

15x Med Ball Cleans

20x Walking Lunge (1/3 to 1/2 body weight total dumbell or kettlebell)

Post Time To Comments

img_0736

Megan Has Some Early Morning Fun With Weighted Lunges

img_0730starring Michelle on the Knees to Elbows

img_0738and Taylor on the lunges

img_0741and the ever-growing 12:30pm class getting their knees to their ‘bows!

img_0750New Guy Phillip killed it today…look at that accuracy & range of motion!

img_0754Rachel did a great job today…and is getting ready for another clean!

img_0757Erik has been going hard lately…maybe because he’s getting set for another exotic trip!

img_0748Newest member of our family Zach powering through the WOD. Look at that great body position!

img_0761img_0762img_0763Curt thought it was a great WOD…so did we, Curt!

img_07663…2…1…

img_0767Go!!!!

img_0772img_0778Adele & Leah find the bottom of the med ball clean! These gals did awesome!

img_0784Great job, Joe, one of your best WOD performances yet!

img_0781Who’s that CrossFit guy in on the right? That’s Greg…he’s lost 25 pounds in 2 1/2 month @ CrossFit NoHo + all of his hard work. We’re so proud of you, Greg!!!

img_0788Leah got her first full KTE tonight! She’s been putting in the time and is now seeing awesome results!

img_0793img_0797Yeah, that’s Michael…he’s kind of ripped!

img_0795Gavin did great tonight too! He says he’s lost 15 pounds since starting at CFNH…and gained a bunch of muscle! That’s what we like to hear! img_0801New daddy Steven finally gets some rest…

img_0802POW!

img_0803BAM!

img_0805Shazaam!

Another great day at CFNH! Don’t miss out on another action packed day on Thursday @ 530pm and 8pm!

Thursday’s WOD:

“Freddy’s Revenge”

5 Rounds for time

5 x Heavy Push Jerk

10x Burpees

Post times to comments.

Friday’s WOD:

“Nancy”

5 rounds for time

400 meter run

15 x 95 # overhead squat

Post time to comments.

Sorry about not having photos…can’t find my camera! The classes have been rockin’ though. Lots of great performances and new barriers being conquered…we’re so happy to be CrossFittin’ with all of you…it really is something special. A special community to be a part of and rad people to do it with!

Here’s a couple of videos in leiu of our normal photos. Many times after our WOD we tend to stick around and ‘play’…jump on this, swing on that. Naturally the muscle-up is attempted…and while it is not where the main part of your focus should be…I’m not gonna like, it is tons of fun. Especially when you get your first. So here’s a video that should help many of you on your transition from the pull and into the push.

 [youtube=http://www.youtube.com/watch?v=0SSKgxdAoLM]

Finally, are you STILL having a tough time describing to your friends all of the awesome stuff we do at CFNH and explaining to them why CrossFit is the absolute best fitness program on the planet? Here’s another video for you…

 [youtube=http://www.youtube.com/watch?v=S8R1Zkx0YQM]

Post thoughts to comments.
Hey everyone…I found the camera! Yup, it was at the gym…who would’ve though?

Here’s some pics from the end of last week that didn’t get posted…I  hope you enjoy.

And speaking of enjoy (nice segue, Tim), get ready to enjoy another awesome week of CrossFit…

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img_0811img_0812img_0814img_0815img_0816img_0820img_0825img_0826img_0828img_0832img_0834img_0833img_0841img_0840img_0845img_0846img_0847img_0851img_0853img_0861img_0874img_0883img_0886img_0879img_0894img_0905img_0911img_0912img_0916img_0918See you all Monday!