090804 – Tuesday

Friday’s WOD:

For Time:

Santa Cruz Style KettleBell Swings

Sprawl Ball Med Ball Cleans

50-40-30-20-10 (KB Swings)

10-20-30-40-50 (SBMBC)

Scale as needed. Post times to comments.

Most common response after this WOD:

“This workout DID NOT look that difficult on the white board.

Our response:

“They never do.”

Post time to comments.

[wpvideo rEKuL0ZP]

Friday’s WOD:

For Time:

Santa Cruz Style KettleBell Swings

Sprawl Ball Med Ball Cleans

50-40-30-20-10 (KB Swings)

10-20-30-40-50 (SBMBC)

Scale as needed. Post times to comments.

Most common response after this WOD:

“This workout DID NOT look that difficult on the white board.

Our response:

“They never do.”

Post time to comments.

[wpvideo rEKuL0ZP]

Hey everyone! It seems like we’ve been adding a lot of these lately…mainly because we have! Another new class at CrossFit North Hollywood!

Starting Saturday, August 8, we’re adding a 10am class. We’re still keeping our popular 8am class, but to help handle the load of a huge amount of growing members, we’re adding this one too!

Mark your calendars and schedules. Saturday, August 8 will be the first of many!!!

IMG_3411

Friday’s WOD:

For Time:

Santa Cruz Style KettleBell Swings

Sprawl Ball Med Ball Cleans

50-40-30-20-10 (KB Swings)

10-20-30-40-50 (SBMBC)

Scale as needed. Post times to comments.

Most common response after this WOD:

“This workout DID NOT look that difficult on the white board.

Our response:

“They never do.”

Post time to comments.

[wpvideo rEKuL0ZP]

Hey everyone! It seems like we’ve been adding a lot of these lately…mainly because we have! Another new class at CrossFit North Hollywood!

Starting Saturday, August 8, we’re adding a 10am class. We’re still keeping our popular 8am class, but to help handle the load of a huge amount of growing members, we’re adding this one too!

Mark your calendars and schedules. Saturday, August 8 will be the first of many!!!

IMG_3411

Monday’s WOD:

Tabata Differently:

4 movements, 1 full Tabata each (8 rounds, 20 sec work, 10 sec rest,  lowest rep per movement is your score, highest score wins)

Knees – to – Elbows

Push Press (95/65#)

Sumo Deadlift High Pull (95/65#)

Box Jump (20/16″)

Post scores to comments.

Only in CrossFit are you going to get a workout like this. Not just work over time, but consistent work over time. Surpassing the limits of your work over time. And all done in 16 minutes!

DSC05623New guy JP finding out what CrossFit North Hollywood is all about! Great job!

See you all Tuesday for something ‘Completely Different’!

Friday’s WOD:

For Time:

Santa Cruz Style KettleBell Swings

Sprawl Ball Med Ball Cleans

50-40-30-20-10 (KB Swings)

10-20-30-40-50 (SBMBC)

Scale as needed. Post times to comments.

Most common response after this WOD:

“This workout DID NOT look that difficult on the white board.

Our response:

“They never do.”

Post time to comments.

[wpvideo rEKuL0ZP]

Hey everyone! It seems like we’ve been adding a lot of these lately…mainly because we have! Another new class at CrossFit North Hollywood!

Starting Saturday, August 8, we’re adding a 10am class. We’re still keeping our popular 8am class, but to help handle the load of a huge amount of growing members, we’re adding this one too!

Mark your calendars and schedules. Saturday, August 8 will be the first of many!!!

IMG_3411

Monday’s WOD:

Tabata Differently:

4 movements, 1 full Tabata each (8 rounds, 20 sec work, 10 sec rest,  lowest rep per movement is your score, highest score wins)

Knees – to – Elbows

Push Press (95/65#)

Sumo Deadlift High Pull (95/65#)

Box Jump (20/16″)

Post scores to comments.

Only in CrossFit are you going to get a workout like this. Not just work over time, but consistent work over time. Surpassing the limits of your work over time. And all done in 16 minutes!

DSC05623New guy JP finding out what CrossFit North Hollywood is all about! Great job!

See you all Tuesday for something ‘Completely Different’!

Tuesday’s WOD:

5 Rounds for time

5x (1 Deadlift, 1 Power Clean = 1 Rep) 1/2 of ‘perfect form deadlift 1RM’

25x Double Unders

Post times and loads to comments and CrossFitLeaderBoard.com.

IMG_3341
Friday’s WOD:

For Time:

Santa Cruz Style KettleBell Swings

Sprawl Ball Med Ball Cleans

50-40-30-20-10 (KB Swings)

10-20-30-40-50 (SBMBC)

Scale as needed. Post times to comments.

Most common response after this WOD:

“This workout DID NOT look that difficult on the white board.

Our response:

“They never do.”

Post time to comments.

[wpvideo rEKuL0ZP]

Hey everyone! It seems like we’ve been adding a lot of these lately…mainly because we have! Another new class at CrossFit North Hollywood!

Starting Saturday, August 8, we’re adding a 10am class. We’re still keeping our popular 8am class, but to help handle the load of a huge amount of growing members, we’re adding this one too!

Mark your calendars and schedules. Saturday, August 8 will be the first of many!!!

IMG_3411

Monday’s WOD:

Tabata Differently:

4 movements, 1 full Tabata each (8 rounds, 20 sec work, 10 sec rest,  lowest rep per movement is your score, highest score wins)

Knees – to – Elbows

Push Press (95/65#)

Sumo Deadlift High Pull (95/65#)

Box Jump (20/16″)

Post scores to comments.

Only in CrossFit are you going to get a workout like this. Not just work over time, but consistent work over time. Surpassing the limits of your work over time. And all done in 16 minutes!

DSC05623New guy JP finding out what CrossFit North Hollywood is all about! Great job!

See you all Tuesday for something ‘Completely Different’!

Tuesday’s WOD:

5 Rounds for time

5x (1 Deadlift, 1 Power Clean = 1 Rep) 1/2 of ‘perfect form deadlift 1RM’

25x Double Unders

Post times and loads to comments and CrossFitLeaderBoard.com.

IMG_3341
Thursday’s WOD:

15 Minute AMRAP (as many Reps as possible)

80% of your 1RM Back Squat

Sprint 100 meters

10 ring push ups

Post total back squat reps to comments.

Another creative WOD, somewhere here you’re going to hit that wall, and somewhere here you’re going to push through it and get better! How do I know this is true? It’s CrossFit baby! If it were easy, it’d be a bootcamp. 😉

IMG_2900‘Light Weight’

And yeah, Friday, HAPPY HOUR WOD’s! Don’t miss it. Come and hit up anything you want. Let’s do this thang!

Monday’s WOD:

“Fran”

21-15-9

Thrusters (95/65#)

Pull Ups

Post time to comments or www.crossfitleaderboard.com

‘Frantastic’ job on ‘Fran’ last night. Tons of PR’s, tons of people finally going as Rx’d, tons of improvement, and yeah, tons of hard work and awesome results!

This one will put you on your butt in 6 minutes or less…but keep you there for about 20 minutes more…and then have you coming back for more the next day!

5334_508371443816_142500150_30345474_5631526_nAfter a week of vacation, Leah finds the top of the Thruster and goes as Rx’d!

5334_508371418866_142500150_30345469_1461985_nDinos moving in a blur to get back to his bar after crushing the pull ups! Every second counts!

5334_508371398906_142500150_30345465_1815667_nThe early class getting their ‘Fran’ on!

5334_508371428846_142500150_30345471_3787436_n

IMG_0355Carly started painting…

IMG_0356and kept painting…

IMG_0357and threw on a little more paint…

IMG_0363And shazahm! Pretty awesome!

IMG_0364And then Charissa celebrated the new wall logo with her first single handstand hold!

See you all Tuesday for something completely different!

Monday’s WOD:

“Fran”

21-15-9

Thrusters (95/65#)

Pull Ups

Post time to comments or www.crossfitleaderboard.com

‘Frantastic’ job on ‘Fran’ last night. Tons of PR’s, tons of people finally going as Rx’d, tons of improvement, and yeah, tons of hard work and awesome results!

This one will put you on your butt in 6 minutes or less…but keep you there for about 20 minutes more…and then have you coming back for more the next day!

5334_508371443816_142500150_30345474_5631526_nAfter a week of vacation, Leah finds the top of the Thruster and goes as Rx’d!

5334_508371418866_142500150_30345469_1461985_nDinos moving in a blur to get back to his bar after crushing the pull ups! Every second counts!

5334_508371398906_142500150_30345465_1815667_nThe early class getting their ‘Fran’ on!

5334_508371428846_142500150_30345471_3787436_n

IMG_0355Carly started painting…

IMG_0356and kept painting…

IMG_0357and threw on a little more paint…

IMG_0363And shazahm! Pretty awesome!

IMG_0364And then Charissa celebrated the new wall logo with her first single handstand hold!

See you all Tuesday for something completely different!

Tuesday’s WOD:

15 Minute AMRAP

4x Hand Stand Push Ups

8x Kettlebell Swings (53/35#) Fully Overhead

12x Extension Sit Ups

Post rounds completed to comments.

IMG_0368Great job getting full range of motion, Laura!

See you all Wednesday for, well, something completely different…and awesome.

Monday’s WOD:

“Fran”

21-15-9

Thrusters (95/65#)

Pull Ups

Post time to comments or www.crossfitleaderboard.com

‘Frantastic’ job on ‘Fran’ last night. Tons of PR’s, tons of people finally going as Rx’d, tons of improvement, and yeah, tons of hard work and awesome results!

This one will put you on your butt in 6 minutes or less…but keep you there for about 20 minutes more…and then have you coming back for more the next day!

5334_508371443816_142500150_30345474_5631526_nAfter a week of vacation, Leah finds the top of the Thruster and goes as Rx’d!

5334_508371418866_142500150_30345469_1461985_nDinos moving in a blur to get back to his bar after crushing the pull ups! Every second counts!

5334_508371398906_142500150_30345465_1815667_nThe early class getting their ‘Fran’ on!

5334_508371428846_142500150_30345471_3787436_n

IMG_0355Carly started painting…

IMG_0356and kept painting…

IMG_0357and threw on a little more paint…

IMG_0363And shazahm! Pretty awesome!

IMG_0364And then Charissa celebrated the new wall logo with her first single handstand hold!

See you all Tuesday for something completely different!

Tuesday’s WOD:

15 Minute AMRAP

4x Hand Stand Push Ups

8x Kettlebell Swings (53/35#) Fully Overhead

12x Extension Sit Ups

Post rounds completed to comments.

IMG_0368Great job getting full range of motion, Laura!

See you all Wednesday for, well, something completely different…and awesome.

Wednesday’s WOD:

3 Rounds for Time.

9 Toes to Bar

12 Sprawl/Reverse Wall Ball

15 Snatch Balance (50% of your 1RM)

Post times to comments or CrossFitLeaderBoard.

Super creative and technical workout last night everyone! The snatch balance drill is one of the best movements for increasing your 1Rep Max Snatch.

To perform the Snatch Balance, start with a barbell racked across the back of the shoulders in the same position for your back squat with both hands in a Snatch grip (hook grip not necessary). Start with your feet in the jumping position. Dip and drive at the knees to unload the bar momentarily, transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.

IMG_0370Jaron’s making sure to catch that ball after it bounces off the 10′ target behing him…no catch, no rep!

See you all Thursday…be ready for the unknowable and unforseeable!

Monday’s WOD:

“Fran”

21-15-9

Thrusters (95/65#)

Pull Ups

Post time to comments or www.crossfitleaderboard.com

‘Frantastic’ job on ‘Fran’ last night. Tons of PR’s, tons of people finally going as Rx’d, tons of improvement, and yeah, tons of hard work and awesome results!

This one will put you on your butt in 6 minutes or less…but keep you there for about 20 minutes more…and then have you coming back for more the next day!

5334_508371443816_142500150_30345474_5631526_nAfter a week of vacation, Leah finds the top of the Thruster and goes as Rx’d!

5334_508371418866_142500150_30345469_1461985_nDinos moving in a blur to get back to his bar after crushing the pull ups! Every second counts!

5334_508371398906_142500150_30345465_1815667_nThe early class getting their ‘Fran’ on!

5334_508371428846_142500150_30345471_3787436_n

IMG_0355Carly started painting…

IMG_0356and kept painting…

IMG_0357and threw on a little more paint…

IMG_0363And shazahm! Pretty awesome!

IMG_0364And then Charissa celebrated the new wall logo with her first single handstand hold!

See you all Tuesday for something completely different!

Tuesday’s WOD:

15 Minute AMRAP

4x Hand Stand Push Ups

8x Kettlebell Swings (53/35#) Fully Overhead

12x Extension Sit Ups

Post rounds completed to comments.

IMG_0368Great job getting full range of motion, Laura!

See you all Wednesday for, well, something completely different…and awesome.

Wednesday’s WOD:

3 Rounds for Time.

9 Toes to Bar

12 Sprawl/Reverse Wall Ball

15 Snatch Balance (50% of your 1RM)

Post times to comments or CrossFitLeaderBoard.

Super creative and technical workout last night everyone! The snatch balance drill is one of the best movements for increasing your 1Rep Max Snatch.

To perform the Snatch Balance, start with a barbell racked across the back of the shoulders in the same position for your back squat with both hands in a Snatch grip (hook grip not necessary). Start with your feet in the jumping position. Dip and drive at the knees to unload the bar momentarily, transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.

IMG_0370Jaron’s making sure to catch that ball after it bounces off the 10′ target behing him…no catch, no rep!

See you all Thursday…be ready for the unknowable and unforseeable!

Thursday’s WOD:

‘The Bear’

5 Sets

7 cycles through of each set without setting the bar down. Only ‘touch and go’ from the floor into the power clean.

You must go up in weight after each successful set.

One cycle consists of:

Hang Power Clean

Front Squat

Press/Push Press/Push Jerk (and shoulder to overhead from the front rack)

Back Squat

Press/Push Press/Push Jerk (and shoulder to overhead from the back rack)

Now do 6 more cycles of that…and 5 more sets of that…and don’t drop that bar!!!! Only CrossFit can give you a workout this mentally draining, physically demanding, and this rewarding!

Post loads to comments.

IMG_0373Jade is encouraging Ben to keep going! Don’t drop that bar!!!

IMG_0371Stefan finds the top of his jerk at 155#…pretty impressive.

See you all there for happy hour tonight, and have fun at your Level 1 Cert this weekend, Erik!

Monday’s WOD:

“Fran”

21-15-9

Thrusters (95/65#)

Pull Ups

Post time to comments or www.crossfitleaderboard.com

‘Frantastic’ job on ‘Fran’ last night. Tons of PR’s, tons of people finally going as Rx’d, tons of improvement, and yeah, tons of hard work and awesome results!

This one will put you on your butt in 6 minutes or less…but keep you there for about 20 minutes more…and then have you coming back for more the next day!

5334_508371443816_142500150_30345474_5631526_nAfter a week of vacation, Leah finds the top of the Thruster and goes as Rx’d!

5334_508371418866_142500150_30345469_1461985_nDinos moving in a blur to get back to his bar after crushing the pull ups! Every second counts!

5334_508371398906_142500150_30345465_1815667_nThe early class getting their ‘Fran’ on!

5334_508371428846_142500150_30345471_3787436_n

IMG_0355Carly started painting…

IMG_0356and kept painting…

IMG_0357and threw on a little more paint…

IMG_0363And shazahm! Pretty awesome!

IMG_0364And then Charissa celebrated the new wall logo with her first single handstand hold!

See you all Tuesday for something completely different!

Tuesday’s WOD:

15 Minute AMRAP

4x Hand Stand Push Ups

8x Kettlebell Swings (53/35#) Fully Overhead

12x Extension Sit Ups

Post rounds completed to comments.

IMG_0368Great job getting full range of motion, Laura!

See you all Wednesday for, well, something completely different…and awesome.

Wednesday’s WOD:

3 Rounds for Time.

9 Toes to Bar

12 Sprawl/Reverse Wall Ball

15 Snatch Balance (50% of your 1RM)

Post times to comments or CrossFitLeaderBoard.

Super creative and technical workout last night everyone! The snatch balance drill is one of the best movements for increasing your 1Rep Max Snatch.

To perform the Snatch Balance, start with a barbell racked across the back of the shoulders in the same position for your back squat with both hands in a Snatch grip (hook grip not necessary). Start with your feet in the jumping position. Dip and drive at the knees to unload the bar momentarily, transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.

IMG_0370Jaron’s making sure to catch that ball after it bounces off the 10′ target behing him…no catch, no rep!

See you all Thursday…be ready for the unknowable and unforseeable!

Thursday’s WOD:

‘The Bear’

5 Sets

7 cycles through of each set without setting the bar down. Only ‘touch and go’ from the floor into the power clean.

You must go up in weight after each successful set.

One cycle consists of:

Hang Power Clean

Front Squat

Press/Push Press/Push Jerk (and shoulder to overhead from the front rack)

Back Squat

Press/Push Press/Push Jerk (and shoulder to overhead from the back rack)

Now do 6 more cycles of that…and 5 more sets of that…and don’t drop that bar!!!! Only CrossFit can give you a workout this mentally draining, physically demanding, and this rewarding!

Post loads to comments.

IMG_0373Jade is encouraging Ben to keep going! Don’t drop that bar!!!

IMG_0371Stefan finds the top of his jerk at 155#…pretty impressive.

See you all there for happy hour tonight, and have fun at your Level 1 Cert this weekend, Erik!

Saturday’s WOD:

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Air Squats

Post rounds completed to comments.

Cindy is one of my favorite ‘Benchmark’ workouts in CrossFit. Not super technical so anyone can do it, but to do it right, there is a lot of technique, strategy, and a good mixture of the 10 components of Fitness that we are always trying to improve.

IMG_0367

As August rolls in, we have lots of new things going on at CFNH. A new Saturday class will be starting next week at 10am. We’re planning some ‘in house’ throw downs, some beach WOD’s, and then of course we’ll going to be doing the ‘Fight Gone Bad IV‘ Fundraiser for Prostate Cancer research in September. Lots of good stuff to be doing along with having a great time getting Crazy Fit. To all of our athletes that have helped us get this far, THANK YOU! And to all the future athletes who are about to come and sweat with us…What are you waiting for?!!!! 🙂
Monday’s WOD:

“Fran”

21-15-9

Thrusters (95/65#)

Pull Ups

Post time to comments or www.crossfitleaderboard.com

‘Frantastic’ job on ‘Fran’ last night. Tons of PR’s, tons of people finally going as Rx’d, tons of improvement, and yeah, tons of hard work and awesome results!

This one will put you on your butt in 6 minutes or less…but keep you there for about 20 minutes more…and then have you coming back for more the next day!

5334_508371443816_142500150_30345474_5631526_nAfter a week of vacation, Leah finds the top of the Thruster and goes as Rx’d!

5334_508371418866_142500150_30345469_1461985_nDinos moving in a blur to get back to his bar after crushing the pull ups! Every second counts!

5334_508371398906_142500150_30345465_1815667_nThe early class getting their ‘Fran’ on!

5334_508371428846_142500150_30345471_3787436_n

IMG_0355Carly started painting…

IMG_0356and kept painting…

IMG_0357and threw on a little more paint…

IMG_0363And shazahm! Pretty awesome!

IMG_0364And then Charissa celebrated the new wall logo with her first single handstand hold!

See you all Tuesday for something completely different!

Tuesday’s WOD:

15 Minute AMRAP

4x Hand Stand Push Ups

8x Kettlebell Swings (53/35#) Fully Overhead

12x Extension Sit Ups

Post rounds completed to comments.

IMG_0368Great job getting full range of motion, Laura!

See you all Wednesday for, well, something completely different…and awesome.

Wednesday’s WOD:

3 Rounds for Time.

9 Toes to Bar

12 Sprawl/Reverse Wall Ball

15 Snatch Balance (50% of your 1RM)

Post times to comments or CrossFitLeaderBoard.

Super creative and technical workout last night everyone! The snatch balance drill is one of the best movements for increasing your 1Rep Max Snatch.

To perform the Snatch Balance, start with a barbell racked across the back of the shoulders in the same position for your back squat with both hands in a Snatch grip (hook grip not necessary). Start with your feet in the jumping position. Dip and drive at the knees to unload the bar momentarily, transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.

IMG_0370Jaron’s making sure to catch that ball after it bounces off the 10′ target behing him…no catch, no rep!

See you all Thursday…be ready for the unknowable and unforseeable!

Thursday’s WOD:

‘The Bear’

5 Sets

7 cycles through of each set without setting the bar down. Only ‘touch and go’ from the floor into the power clean.

You must go up in weight after each successful set.

One cycle consists of:

Hang Power Clean

Front Squat

Press/Push Press/Push Jerk (and shoulder to overhead from the front rack)

Back Squat

Press/Push Press/Push Jerk (and shoulder to overhead from the back rack)

Now do 6 more cycles of that…and 5 more sets of that…and don’t drop that bar!!!! Only CrossFit can give you a workout this mentally draining, physically demanding, and this rewarding!

Post loads to comments.

IMG_0373Jade is encouraging Ben to keep going! Don’t drop that bar!!!

IMG_0371Stefan finds the top of his jerk at 155#…pretty impressive.

See you all there for happy hour tonight, and have fun at your Level 1 Cert this weekend, Erik!

Saturday’s WOD:

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Air Squats

Post rounds completed to comments.

Cindy is one of my favorite ‘Benchmark’ workouts in CrossFit. Not super technical so anyone can do it, but to do it right, there is a lot of technique, strategy, and a good mixture of the 10 components of Fitness that we are always trying to improve.

IMG_0367

As August rolls in, we have lots of new things going on at CFNH. A new Saturday class will be starting next week at 10am. We’re planning some ‘in house’ throw downs, some beach WOD’s, and then of course we’ll going to be doing the ‘Fight Gone Bad IV‘ Fundraiser for Prostate Cancer research in September. Lots of good stuff to be doing along with having a great time getting Crazy Fit. To all of our athletes that have helped us get this far, THANK YOU! And to all the future athletes who are about to come and sweat with us…What are you waiting for?!!!! 🙂
Monday’s WOD:

Skill: Max Height Box Jump

WOD:

Run 400 Meters

50x Med Ball Clean/Wall Ball

Run 400 Meters

30x Med Ball Clean/Wall Ball

Run 400 Meters

20x Med Ball Clean/Wall Ball

Run 400 Meters

Post time to comments.

An awesome way to start off another week at CrossFit North Hollywood. Some amazing improvements in people’s box jumps….and yeah, even got a few people to land that 50″ jump! Incredible!!!

IMG_0390Quite the jump…all the quad extensions in the world can’t help you get up here…just functional movements!

IMG_0394Just ask Steven: 51″ box jump! Fantastic!!

IMG_0393Almost…

IMG_0396But not quite!

IMG_0391Meanwhile new guy Raphael nails his 51″ jump! Incredible!

Once again, great job, great improvement all around…you don’t have to jump 50″ to do CrossFit…but CrossFit is pretty much the best way that you’ll improve your jump (AND all the other areas of fitness that are so important)!

See you all Tuesday for something completely different!