090513 – Wednesday

Post thought/actual concern/great one liner to comments…

Mine would be that you might be addicted to CrossFit if you’re updating the CrossFit site minutes after you saw Manny knock out Hatton!
Post thought/actual concern/great one liner to comments…

Mine would be that you might be addicted to CrossFit if you’re updating the CrossFit site minutes after you saw Manny knock out Hatton!
Monday’s WOD:

Heavy Barbell Presses!

First: 1 push press, 2 push press, 3 push jerk: Go up in weight until you can no longer ‘press’ the weight up

Second: 1 Push Press, 2 push jerk: Go up in weight until you can no longer ‘push press’ the weight up

Third: 1 Push Jerk: Go Heavy!!!

Post loads to comments.
Great job everyone on going heavy yesterday! You all rock!

Also, amazing job on the start of our ‘May Max Pull-Up Challenge’. Remember, at the end of the month, we’re all going to try for max-rep pull ups again. We’re going to check your total, as well as the gym total and see how much we’ve improved!!!

games08barberpullup_thPat Barber at the 2008 CrossFit Games busting out some pull ups! Photo courtesy CrossFit.com

Post thought/actual concern/great one liner to comments…

Mine would be that you might be addicted to CrossFit if you’re updating the CrossFit site minutes after you saw Manny knock out Hatton!
Monday’s WOD:

Heavy Barbell Presses!

First: 1 push press, 2 push press, 3 push jerk: Go up in weight until you can no longer ‘press’ the weight up

Second: 1 Push Press, 2 push jerk: Go up in weight until you can no longer ‘push press’ the weight up

Third: 1 Push Jerk: Go Heavy!!!

Post loads to comments.
Great job everyone on going heavy yesterday! You all rock!

Also, amazing job on the start of our ‘May Max Pull-Up Challenge’. Remember, at the end of the month, we’re all going to try for max-rep pull ups again. We’re going to check your total, as well as the gym total and see how much we’ve improved!!!

games08barberpullup_thPat Barber at the 2008 CrossFit Games busting out some pull ups! Photo courtesy CrossFit.com

Tuesday’s WOD:

“Jackie”

For time.

1, 000 meter row

50 thrusters (45#/33#)

30 pull ups

Post times to comments.

img_1832

Learning proper form for the thruster (front squat into push press)img_1846Great extension, Grace!

img_1840Awesome Cinco de Mayo WOD everyone!

img_18531

img_1854

img_1856Awesome job, Kris, on your 65# single arm snatch! Incredible!

img_0187How did we spend our Cinco de Mayo…lifting weight, getting Fit, and watching some CrossFit TV after class!

Awesome…see you all Wednesday!

Post thought/actual concern/great one liner to comments…

Mine would be that you might be addicted to CrossFit if you’re updating the CrossFit site minutes after you saw Manny knock out Hatton!
Monday’s WOD:

Heavy Barbell Presses!

First: 1 push press, 2 push press, 3 push jerk: Go up in weight until you can no longer ‘press’ the weight up

Second: 1 Push Press, 2 push jerk: Go up in weight until you can no longer ‘push press’ the weight up

Third: 1 Push Jerk: Go Heavy!!!

Post loads to comments.
Great job everyone on going heavy yesterday! You all rock!

Also, amazing job on the start of our ‘May Max Pull-Up Challenge’. Remember, at the end of the month, we’re all going to try for max-rep pull ups again. We’re going to check your total, as well as the gym total and see how much we’ve improved!!!

games08barberpullup_thPat Barber at the 2008 CrossFit Games busting out some pull ups! Photo courtesy CrossFit.com

Tuesday’s WOD:

“Jackie”

For time.

1, 000 meter row

50 thrusters (45#/33#)

30 pull ups

Post times to comments.

img_1832

Learning proper form for the thruster (front squat into push press)img_1846Great extension, Grace!

img_1840Awesome Cinco de Mayo WOD everyone!

img_18531

img_1854

img_1856Awesome job, Kris, on your 65# single arm snatch! Incredible!

img_0187How did we spend our Cinco de Mayo…lifting weight, getting Fit, and watching some CrossFit TV after class!

Awesome…see you all Wednesday!

Wednesday’s WOD:

1. Death by Pull Up

2. Death by Box Jumps

Post rounds completed to comments.

The ‘Death by …’ work outs are performed by starting a running clock, and during the first minute, you must complete one rep of the given movement. During the second minute, you must complete 2 of those given movements, during minute 3, you must complete 3 of those movements in that minute. This WOD starts off slow, but then by minute 15 your rest is almost gone and you’re moving at full speed.
Post thought/actual concern/great one liner to comments…

Mine would be that you might be addicted to CrossFit if you’re updating the CrossFit site minutes after you saw Manny knock out Hatton!
Monday’s WOD:

Heavy Barbell Presses!

First: 1 push press, 2 push press, 3 push jerk: Go up in weight until you can no longer ‘press’ the weight up

Second: 1 Push Press, 2 push jerk: Go up in weight until you can no longer ‘push press’ the weight up

Third: 1 Push Jerk: Go Heavy!!!

Post loads to comments.
Great job everyone on going heavy yesterday! You all rock!

Also, amazing job on the start of our ‘May Max Pull-Up Challenge’. Remember, at the end of the month, we’re all going to try for max-rep pull ups again. We’re going to check your total, as well as the gym total and see how much we’ve improved!!!

games08barberpullup_thPat Barber at the 2008 CrossFit Games busting out some pull ups! Photo courtesy CrossFit.com

Tuesday’s WOD:

“Jackie”

For time.

1, 000 meter row

50 thrusters (45#/33#)

30 pull ups

Post times to comments.

img_1832

Learning proper form for the thruster (front squat into push press)img_1846Great extension, Grace!

img_1840Awesome Cinco de Mayo WOD everyone!

img_18531

img_1854

img_1856Awesome job, Kris, on your 65# single arm snatch! Incredible!

img_0187How did we spend our Cinco de Mayo…lifting weight, getting Fit, and watching some CrossFit TV after class!

Awesome…see you all Wednesday!

Wednesday’s WOD:

1. Death by Pull Up

2. Death by Box Jumps

Post rounds completed to comments.

The ‘Death by …’ work outs are performed by starting a running clock, and during the first minute, you must complete one rep of the given movement. During the second minute, you must complete 2 of those given movements, during minute 3, you must complete 3 of those movements in that minute. This WOD starts off slow, but then by minute 15 your rest is almost gone and you’re moving at full speed.
That’s right, we’re having a P-A-R-T-Y Saturday night at the gym!

Why?

Well, it’s Kris’s 27th Birthday…and we couldn’t think of a better way to celebrate it than by having a cool workout (you know it’s going to be an awesome one) and then having some drinks and food after.

So, now that you’re interested and have cleared your schedule, the WOD is going to take place around 5 or so. Bring a friend, bring lots of friends, the Work Out is Free to Everyone! Come on and sweat with us…then party with us!

The party should start around 6 or 7. Bring a friend, bring lots of friends, and help us break in Kris’s 27th year with a blast, and your sweat!
Thursday’s WOD:

“Nancy”

5 rounds for time:

400 meter run

95#/65# Over Head Squat (OHS)

Post times to comments.

IMG_1889Great form, Kyle!

IMG_1888Megan too!

IMG_1869Bam!

IMG_1895See you all tomorrow, or Saturday @5pm for a special Birthday WOD for Kris!!! 5pm WOD, 6pm Party! Bring your friends 🙂

Thursday’s WOD:

“Nancy”

5 rounds for time:

400 meter run

95#/65# Over Head Squat (OHS)

Post times to comments.

IMG_1889Great form, Kyle!

IMG_1888Megan too!

IMG_1869Bam!

IMG_1895See you all tomorrow, or Saturday @5pm for a special Birthday WOD for Kris!!! 5pm WOD, 6pm Party! Bring your friends 🙂

Monday’s WOD:

Morning & Afternoon Class: ’27’ (aka, Kris’s 27th Birthday WOD)

27 reps of each:
Box jump 24″
KB swing 35#/53#
Ring dips
Virtual Shovel 25#/45#Read More
Wall-Ball 2fer1 15#/20#
Toes to Bar
DB Thrusters 25#/40#
L pull-ups
Flying Burpees
porch: 1 round/ pack: 2 rnds/ big dawgs: 3 rnds

Evening Class: Fight Gone Bad
An awesome day…many, many pics to post…some from Kris’s EPIC birthday WOD, some from Monday…enjoy!

IMG_1907Birthday WOD photos

IMG_1909IMG_1913IMG_1918IMG_1930IMG_1941IMG_1952IMG_1934IMG_1947IMG_1959IMG_1962Birthday Sweat!

IMG_1966IMG_1970IMG_1980IMG_1982IMG_1985Yeah, it was a good birthday! 🙂

IMG_1986IMG_1989IMG_1991Aw shucks…

IMG_1996IMG_2002

Happy Birthday, Kris!

And now onto Fight Gone Bad!!!

IMG_2009Warming up for ‘The Fight’!

IMG_2010Kris helping new gal Elizabeth on the rower!

IMG_2012IMG_2014IMG_2015IMG_2017IMG_2021IMG_2023Yeah, it can get intense…

IMG_2025Greg can’t believe how high up new guy Josh gets the 20# ball!

IMG_2036IMG_2030IMG_2034IMG_2038IMG_2046IMG_2051IMG_2053Sorry Steven, I had to post it…it’s too funny…and your back is JACKED!

IMG_2054IMG_2056IMG_2060IMG_2061Absolutely incredible effort and energy last night everyone!

After we’re done with the WOD, lots of times we’ll stay after, hang out, mess around with some new skills…

New guy Josh saw us doing muscle ups and was intrigued…even though it was his first night…he wanted one…

[wpvideo a6ejhN93]

So close…so we gave him the magic CF North Hollywood mix of more grunting and chalk…voilà!

[wpvideo 1vf37eJR]

Thursday’s WOD:

“Nancy”

5 rounds for time:

400 meter run

95#/65# Over Head Squat (OHS)

Post times to comments.

IMG_1889Great form, Kyle!

IMG_1888Megan too!

IMG_1869Bam!

IMG_1895See you all tomorrow, or Saturday @5pm for a special Birthday WOD for Kris!!! 5pm WOD, 6pm Party! Bring your friends 🙂

Monday’s WOD:

Morning & Afternoon Class: ’27’ (aka, Kris’s 27th Birthday WOD)

27 reps of each:
Box jump 24″
KB swing 35#/53#
Ring dips
Virtual Shovel 25#/45#Read More
Wall-Ball 2fer1 15#/20#
Toes to Bar
DB Thrusters 25#/40#
L pull-ups
Flying Burpees
porch: 1 round/ pack: 2 rnds/ big dawgs: 3 rnds

Evening Class: Fight Gone Bad
An awesome day…many, many pics to post…some from Kris’s EPIC birthday WOD, some from Monday…enjoy!

IMG_1907Birthday WOD photos

IMG_1909IMG_1913IMG_1918IMG_1930IMG_1941IMG_1952IMG_1934IMG_1947IMG_1959IMG_1962Birthday Sweat!

IMG_1966IMG_1970IMG_1980IMG_1982IMG_1985Yeah, it was a good birthday! 🙂

IMG_1986IMG_1989IMG_1991Aw shucks…

IMG_1996IMG_2002

Happy Birthday, Kris!

And now onto Fight Gone Bad!!!

IMG_2009Warming up for ‘The Fight’!

IMG_2010Kris helping new gal Elizabeth on the rower!

IMG_2012IMG_2014IMG_2015IMG_2017IMG_2021IMG_2023Yeah, it can get intense…

IMG_2025Greg can’t believe how high up new guy Josh gets the 20# ball!

IMG_2036IMG_2030IMG_2034IMG_2038IMG_2046IMG_2051IMG_2053Sorry Steven, I had to post it…it’s too funny…and your back is JACKED!

IMG_2054IMG_2056IMG_2060IMG_2061Absolutely incredible effort and energy last night everyone!

After we’re done with the WOD, lots of times we’ll stay after, hang out, mess around with some new skills…

New guy Josh saw us doing muscle ups and was intrigued…even though it was his first night…he wanted one…

[wpvideo a6ejhN93]

So close…so we gave him the magic CF North Hollywood mix of more grunting and chalk…voilà!

[wpvideo 1vf37eJR]

Tuesday’s WOD:

6 Rounds for time:

30 x Air Squat

10 x Pull Ups

5 x Thruster (135#/ 95# or 85#)

Post time and load to comments.

IMG_2075Heavy Thrusters…gotta love ’em! Great job, Charissa…

IMG_2069Eric too!

IMG_2070As if 135# thrusters wasn’t enough…Josh threw up 165#…and he still killed it!!!

IMG_2076CrossFit is just way too much fun…ok, not fun…but it’s fun…ya know?

IMG_2079The proper way to end your workout!

IMG_2098New guy Dinos and New gal Stella just got in from Vancouver…we’re so happy to have them at our gym!

IMG_2100IMG_2110Newest member of our family, Laura, finds the top of the thruster…awesome effort on your first night!!!

IMG_2109Great work on those heavy thrusters everyone! See you Wednesday for something…well…completely different!