090812 – Wednesday

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, viagra order August 8, check we’re adding a 10am class. We’re still keeping our popular 8am class, order 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, viagra order August 8, check we’re adding a 10am class. We’re still keeping our popular 8am class, order 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, advice 1 full Tabata each (8 rounds, sildenafil 20 sec work, recipe 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, viagra order August 8, check we’re adding a 10am class. We’re still keeping our popular 8am class, order 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, advice 1 full Tabata each (8 rounds, sildenafil 20 sec work, recipe 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, information pills 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, viagra order August 8, check we’re adding a 10am class. We’re still keeping our popular 8am class, order 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, advice 1 full Tabata each (8 rounds, sildenafil 20 sec work, recipe 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, information pills 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, viagra 40mg somewhere here you’re going to hit that wall, approved 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, cost purchase tons of people finally going as Rx’d, cheap tons of improvement, cheapest 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, cost purchase tons of people finally going as Rx’d, cheap tons of improvement, cheapest 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, here 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, cost purchase tons of people finally going as Rx’d, cheap tons of improvement, cheapest 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, here 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, viagra order 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, order 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, cost purchase tons of people finally going as Rx’d, cheap tons of improvement, cheapest 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, here 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, viagra order 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, order 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, cost 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, cost purchase tons of people finally going as Rx’d, cheap tons of improvement, cheapest 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, here 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, viagra order 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, order 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, cost 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, prescription but to do it right, sale there is a lot of technique, view 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, cost purchase tons of people finally going as Rx’d, cheap tons of improvement, cheapest 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, here 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, viagra order 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, order 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, cost 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, prescription but to do it right, sale there is a lot of technique, view 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, website 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!

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, cost purchase tons of people finally going as Rx’d, cheap tons of improvement, cheapest 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, here 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, viagra order 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, order 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, cost 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, prescription but to do it right, sale there is a lot of technique, view 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, website 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!

Wednesday’s WOD:

Skill:

Clean. 1-1-1-1-1. Find 1RM for your workout.

WOD:

Take 60% of your 1RM Clean.

10-9-7-6-5-4-3-2-1

Power Cleans/ 100 Meter Sprint

Post times to comments.

(Do 10 Power Cleans at 60% of your 1 Rep Max, order then sprint 100 meters, no rx then do 9….repeat until 1 Rep!)

Great job Wednesday on working the quick and explosive Olympic Lifts everyone. Also, big ups to Josh B (Superman) for hitting 275#, Stefan for getting 255# up, and for a bunch of our ladies finally breaking the 100# clean barrier! Fantastic!

IMG_0399Yeah, that’s right…Esther is out in front of the boys with Mike on her back….CFNH girls ROCK!

IMG_0406Down about 40 or 50# through a ton of hard work makes Greg nailing this awesome handstand that much better!
See you all Thursday!!!
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, cost purchase tons of people finally going as Rx’d, cheap tons of improvement, cheapest 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, here 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, viagra order 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, order 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, cost 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, prescription but to do it right, sale there is a lot of technique, view 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, website 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!

Wednesday’s WOD:

Skill:

Clean. 1-1-1-1-1. Find 1RM for your workout.

WOD:

Take 60% of your 1RM Clean.

10-9-7-6-5-4-3-2-1

Power Cleans/ 100 Meter Sprint

Post times to comments.

(Do 10 Power Cleans at 60% of your 1 Rep Max, order then sprint 100 meters, no rx then do 9….repeat until 1 Rep!)

Great job Wednesday on working the quick and explosive Olympic Lifts everyone. Also, big ups to Josh B (Superman) for hitting 275#, Stefan for getting 255# up, and for a bunch of our ladies finally breaking the 100# clean barrier! Fantastic!

IMG_0399Yeah, that’s right…Esther is out in front of the boys with Mike on her back….CFNH girls ROCK!

IMG_0406Down about 40 or 50# through a ton of hard work makes Greg nailing this awesome handstand that much better!
See you all Thursday!!!
It’s Happy Hour Day!!!

Yeah, thumb our Happy Hour WOD’s have become quite a hit at the gym…so to keep the good times rolling:

Friday’s will now be Happy Hour WOD’s for every class!!!

7am, 12:30pm, and 5:30pm! Come in, do a WOD you missed at our gym earlier in the week, try out a famous Benchmark, invent one and try it out with a buddy or two…it’s up to you! Come by on Friday’s and find out why Happy  Hour WOD’s are so much fun!

Whether you’re a beginner or an elite CrossFitter, we’ll have something ready for you at this time. We always have a few different WOD’s written on the board at this time for those of you that just can’t make up your mind…and as always, we have Qualified and Certified Coaches at every class to help you get the most out of your CrossFit North Hollywood experience!

Also, Saturday’s 10am class is starting tomorrow. As we keep growing, so do our classes.

Finally, this Sunday, we’re planning a Kick-Ball Game: Come by, bring a friend, bring the family, hang out with our Family!

Date:

Sunday, August 9, 2009

Time:

1:00pm – 4:00pm

Location:

North Hollywood Park (Magnolia/Tujunga)

August is a great time to get Fit…and Get CrossFit!!! See you all soon!
Our July Challenge, shop buy Revisited!

Our monthly challenge, recipe for July, was Dutch Lowy’s Challenge: Clean & Jerk your body weight until that adds up to 3000# for men and 2000# for the ladies. If you can’t do your own body weight, scale as necessary and make that weight add up to 3000/2000 (you’ll have to do more reps!). Keep track of the time it took you.

Well this week we’ve been seeing if we can beat our original time from the beginning of July…

And WOW! I’ll have to double check the scores when I post them later today, but I believe we’ve had a 100% improvement rate…and not just by a little. We have had several athletes that have literally reduced their workout time by half…meaning they’re moving the same weight…twice as fast! Incredible. We’ve had athletes that have improved so much they even re-did this workout a second time, with heavier weight…and still beat their original time from July! Incredible!!!

And it’s not like this is the only workout we did for the entire month…we didn’t sandbag it…only Functional Movements have this amount of transferability towards other Functional Movements. The proof is right there. You can do all the bicep curls you want, but it won’t help you jump higher. Functional Movements, a Positive and Encouraging environment, great Athletes to do Workout with…What are you waiting for?

Congrats everyone…Get ready for the August Challenge…L-Sit Holds  for time anyone?

IMG_0371Stefan lifted 3000# from the ground to his shoulder to overhead in under 4 minutes! Fantastic!!!