090522 – Friday

Monday’s WOD:

‘Nicole’

20 minute AMRAP

400 meter run

Max Rep Pull Ups

Post rounds completed and total pull ups for each round to comments….then post your WOD totals to www.beyondthewhiteboard.com after you get set up there! Hopefully soon we’ll be up on www.crossfitleaderboard.com as well…and we can see which one works best for us! Keep track of your performance and make sure you’re getting everything out of your CrossFit experience!

IMG_2264Who doesn’t like an afternoon stroll?

IMG_2265IMG_2269Congrats to Leah…she did more pull ups in her 6th round (13 of ’em!) than she did on her max pull up attempt (11) at the beginning of May! That’s incredible!

Monday’s WOD:

‘Nicole’

20 minute AMRAP

400 meter run

Max Rep Pull Ups

Post rounds completed and total pull ups for each round to comments….then post your WOD totals to www.beyondthewhiteboard.com after you get set up there! Hopefully soon we’ll be up on www.crossfitleaderboard.com as well…and we can see which one works best for us! Keep track of your performance and make sure you’re getting everything out of your CrossFit experience!

IMG_2264Who doesn’t like an afternoon stroll?

IMG_2265IMG_2269Congrats to Leah…she did more pull ups in her 6th round (13 of ’em!) than she did on her max pull up attempt (11) at the beginning of May! That’s incredible!

What’s happenin’ everyone! A couple of quick things I want to shout out to everyone about…so here goes:

Spectator Registration is underway for the 2009 CrossFit Games! You all see how hard Kris is working, and you know how much harder we all push because of everyone’s awesome support each class….so imagine how hard Kris is going to be able to rock it when she sees everyone from CrossFit North Hollywood going crazy for her at the Games. It’s Saturday & Sunday, July 10 & 11 in Aromis, CA (near Watsonville-ish). Games.crossfit.com

Those of you that have been asking about getting your Level 1 Cert (L1), the closest upcoming cert is August 9-10 at the University of San Diego. It’s a great facility, so if you’re interested, you should register immediately, because I don’t see another one coming up down south anytime soon. Becoming a Level 1 CrossFit Trainer is an absolutely amazing experience and well worth the money. I’d love for our gym to have a dozen CrossFitters at this one…let’s make it happen!

Click Here for the San Diego Cert.

Finally, anyone have an idea for an exciting weekend adventure/party/work out? Post ideas to comments and let’s kick this summer off right!
Monday’s WOD:

‘Nicole’

20 minute AMRAP

400 meter run

Max Rep Pull Ups

Post rounds completed and total pull ups for each round to comments….then post your WOD totals to www.beyondthewhiteboard.com after you get set up there! Hopefully soon we’ll be up on www.crossfitleaderboard.com as well…and we can see which one works best for us! Keep track of your performance and make sure you’re getting everything out of your CrossFit experience!

IMG_2264Who doesn’t like an afternoon stroll?

IMG_2265IMG_2269Congrats to Leah…she did more pull ups in her 6th round (13 of ’em!) than she did on her max pull up attempt (11) at the beginning of May! That’s incredible!

What’s happenin’ everyone! A couple of quick things I want to shout out to everyone about…so here goes:

Spectator Registration is underway for the 2009 CrossFit Games! You all see how hard Kris is working, and you know how much harder we all push because of everyone’s awesome support each class….so imagine how hard Kris is going to be able to rock it when she sees everyone from CrossFit North Hollywood going crazy for her at the Games. It’s Saturday & Sunday, July 10 & 11 in Aromis, CA (near Watsonville-ish). Games.crossfit.com

Those of you that have been asking about getting your Level 1 Cert (L1), the closest upcoming cert is August 9-10 at the University of San Diego. It’s a great facility, so if you’re interested, you should register immediately, because I don’t see another one coming up down south anytime soon. Becoming a Level 1 CrossFit Trainer is an absolutely amazing experience and well worth the money. I’d love for our gym to have a dozen CrossFitters at this one…let’s make it happen!

Click Here for the San Diego Cert.

Finally, anyone have an idea for an exciting weekend adventure/party/work out? Post ideas to comments and let’s kick this summer off right!
Tuesday’s WOD:

‘Diane’:

21-15-9

225#/135# Deadlift & Hand Stand Push Ups

Post times to comments.

Excellent job today. Hand stand push ups aint no joke neither. Also, big ups to Peanuts, aka Mike Bird for nailing his first Muscle Up and to Greg for getting his second one…but the first one with everyone watching! Simply amazing. I think that’s 3 CFNH’ers in the past week who have gotten their first Muscle Up! Speed and strength are improving…bodies are getting trimmer and fitter…yeah, it’s a good time to be doing CrossFit!

If you are reading this, you have one assignment to complete: Log into www.beyondthewhiteboard.com and get started. We’re also going to be joining www.CrossFitLeaderBoard.com soon as well. They can track all your WOD’s, benchmarks, max lifts, meals, etc, as well as rank you among others in our gym and the world. What other Fitness Program (read: Lifestyle or addiction) can even begin to claim this? Quantifiable, measurable, and repeatable methods and results, and a global community. CrossFit baby!

[wpvideo OdnLUBpe] Wednesday’s WOD: ‘Gwen’ Clean & Jerk 15-12- and 9 reps. For load, not for time. Beyond the White Board describes the rules for this WOD as: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Good old Olympic Lifting, there’s a reason they’re the most explosive lifts in the world…some amazing performances tonight too! This WOD challenges you mentally because no matter how much your forearms are burning…you know you can’t put that bar down because you are sooo close….and everyone is cheering you on! Great job CFNH’ers…now log onto www.beyondthewhiteboard.com and log your WOD and see how you rank among all the classes and athletes at our gym and CrossFitters around the world. IMG_2273

Some afternoon Olympic Lifting…Mike and Jaron did incredible!

IMG_2274New guy Howard is Erik’s new police partner…I don’t know this for sure, but knowing Erik the deal had to have been that Howard would come work out if Erik would stop talking about how awesome CrossFit is!

IMG_2271Great job guys!

IMG_2276Does your strength workout do this to you? If so…you’re probably a CrossFitter!

IMG_2279Afternoon class learning the finish position for the Jerk.

IMG_2281Kris makes sure Keleigh gets that weight the most efficient way overhead.

IMG_2303Megan throwing around some ‘light weight’

IMG_2294Adele makes sure her workout partner Esther hits the Jerk with and stays strong!

IMG_2305Charissa looks happy because she nails her last set without dropping the barĀ  and kept excellent form.

IMG_2298Caleb, BAM!

IMG_2306New guy Scott is doing whatever he can to not drop that bar…

IMG_2307And he nails it…yeah, he’s pretty happy!

IMG_2308Muscle Up Mike, BAM.

IMG_2310Michelle, BAM!

IMG_2309Greg throwing around some weight…

IMG_2288Adele too…

IMG_2295Leah, with a strong catch after the Clean.

IMG_2293Grace is improving a ton…pretty soon she’s gonna have those big ‘ol plates on the side!

IMG_2311Steven’s doing anything he can to not let the bar drop…

IMG_2312And nails it!

IMG_2289Eddie at the catch of his clean…forearms on fire…he did awesome!

IMG_2319Mike…aka ‘Peanuts’, throwing around some Peanuts…what an awesome expression! Totally in the moment…he killed it: 155 lbs! So inspiring…when was the last time you saw this face at a Globo-Gym? Oh, that’s right, never. CrossFit baby!

See you all Thursday for something completely different.

Wednesday’s WOD: ‘Gwen’ Clean & Jerk 15-12- and 9 reps. For load, not for time. Beyond the White Board describes the rules for this WOD as: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Good old Olympic Lifting, there’s a reason they’re the most explosive lifts in the world…some amazing performances tonight too! This WOD challenges you mentally because no matter how much your forearms are burning…you know you can’t put that bar down because you are sooo close….and everyone is cheering you on! Great job CFNH’ers…now log onto www.beyondthewhiteboard.com and log your WOD and see how you rank among all the classes and athletes at our gym and CrossFitters around the world. IMG_2273

Some afternoon Olympic Lifting…Mike and Jaron did incredible!

IMG_2274New guy Howard is Erik’s new police partner…I don’t know this for sure, but knowing Erik the deal had to have been that Howard would come work out if Erik would stop talking about how awesome CrossFit is!

IMG_2271Great job guys!

IMG_2276Does your strength workout do this to you? If so…you’re probably a CrossFitter!

IMG_2279Afternoon class learning the finish position for the Jerk.

IMG_2281Kris makes sure Keleigh gets that weight the most efficient way overhead.

IMG_2303Megan throwing around some ‘light weight’

IMG_2294Adele makes sure her workout partner Esther hits the Jerk with and stays strong!

IMG_2305Charissa looks happy because she nails her last set without dropping the barĀ  and kept excellent form.

IMG_2298Caleb, BAM!

IMG_2306New guy Scott is doing whatever he can to not drop that bar…

IMG_2307And he nails it…yeah, he’s pretty happy!

IMG_2308Muscle Up Mike, BAM.

IMG_2310Michelle, BAM!

IMG_2309Greg throwing around some weight…

IMG_2288Adele too…

IMG_2295Leah, with a strong catch after the Clean.

IMG_2293Grace is improving a ton…pretty soon she’s gonna have those big ‘ol plates on the side!

IMG_2311Steven’s doing anything he can to not let the bar drop…

IMG_2312And nails it!

IMG_2289Eddie at the catch of his clean…forearms on fire…he did awesome!

IMG_2319Mike…aka ‘Peanuts’, throwing around some Peanuts…what an awesome expression! Totally in the moment…he killed it: 155 lbs! So inspiring…when was the last time you saw this face at a Globo-Gym? Oh, that’s right, never. CrossFit baby!

See you all Thursday for something completely different.

Thursday’s WOD:

20 Minute AMRAP:
5x Burpee Tuck Jumps
10x Sumo Dead Lift High Pull (75#/53#)
15x V-Ups
Post Rounds completed to comments (and post on www.beyondthewhiteboard.com).

You know the WOD is tough when you actually look forward to the Burpees for rest!

Photos to come soon…see you all Friday!

IMG_2328New guy Tim gettin’ some air on the Burpee Tuck Jumps…

IMG_2336Steven levitated almost the entire WOD…it was pretty amazing.

IMG_2348I’m pretty sure the kids call it ‘mad hops’…I have just been informed that was atleast 10 years ago they called it that..I apologize.

IMG_2347IMG_2366Yeah, judging by the body count this WOD was awesome! Way to rock it everyone!