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091101 – Sunday

Saturday’s WOD:

Halloween WOD!!!

Level 1

Skill:

Squat, Front Squat

WOD:

Death by (your choice…it’s Halloween, it’s only fair you choose your ‘Death’)

Wall Ball/Over Head Squat/ Thruster/ SDLHP

Start a running clock. Do 1 rep the first minute. Then do 2 reps in the second minute, and 3 reps within the 3rd minute. Continue until you can no longer perform the prescribed amount of reps within that minute.

Post movement and minutes completed to comments.

All Levels

Skill:

Snatch

WOD:

Death by…

Choose your own Death!

Burpees, pull ups, OHS, Wall Ball, KTE, SDLHP…it’s Halloween baby!!!

Start a running clock. Do 1 rep the first minute. Then do 2 reps in the second minute, and 3 reps within the 3rd minute. Continue until you can no longer perform the prescribed amount of reps within that minute.

Post movement and minutes completed to comments.

Odd Fact: The largest McDonalds in the world is in Beijing, China. It is 28,000 sq feet, and has 29 cash registers.

This was about 1/3 of the class at 10am! I have tons of photos, but it’s Halloween night so we’re heading out!!! I’ll upload more to this site in the morning, but for now you can visit www.facebook.com/cfnoho and look at 150 or so ridiculously awesome photos from our 1st and definitely not last CFNH Halloween WOD!
We love working out!!!

This was honestly only a portion of everyone who made this such an awesome event! Yeah Buddy!!

091030 – Friday

Thursday’s WOD:

Skill:

Hollow Rock Holds

WOD:

AMRAP in 20 minutes

5x KB SDLHP

10x KB Swing (Russian/eye level)

15x KB Goblet Squat

200 meter run

Post Rounds completed to comments and www.crossfitleaderboard.com

Odd Fact: G – Rated films earn more money than any other rating, yet only 3% of Hollywood’s output is G – Rated.

Don’t forget…Saturday’s Halloween Party WOD’s @ 9 & 10am! Come dressed up!!!

091029 – Thursday

Wednesday’s WOD:

Level 1

Skill:

Press

WOD:

Scaled “JT”

21-15-9

Press

Ring Dips

Push Ups

Post Times to Comments.

All Levels

Skill:

Weighted Pull Up

WOD:

“JT”

21-15-9

Hand Stand Push Ups

Ring Dips

Push Ups

Post times to comments or www.crossfitleaderboard.com

Odd Fact: In the US, a pound of potato chips costs 200x more than a pound of potatoes.

We told Ed that after this workout he wouldn’t be able to lift his arms up to shampoo his hair…guess who was correct?

OGJP…gaining more initials by the day. If he keeps rocking those ring dips I’ll even add a few more..

We’re very glad Steven’s back…not so happy about constantly fighting over 2nd place in most WOD’s…but very happy he’s back!

WTF Brian…possibly my favorite nickname.

Jill says ring dips are tough for her…but not for long!!!

New guy Mike did excellent on the press…

As did new guy Ike!

Coach Tyler’s doing a great job helping everyone get Fit! In fact, he’s doing so good he’s gonna start leading the Friday 7am class!

Wanna get broke off? I suspect you should be there!

The KB clean & jerk!

And a little “figure 8 back to the heart”…We <3 Kettlebells!

Abraham killed this WOD…and ended up in 2nd place on the CFNH record board with a JT time of 10:08!

Silly CrossFit is good CrossFit!

As Rx’d…

Or Scaled…no matter where you are, we can help get you to where you wanna be!

New gal Susan got some Work Done!

Measurable improvements? Head Coach Kris makes sure that everyone’s scores, times, loads, reps, and movements are carefully accounted for each class! So the next time you hit up a WOD, we’ll be able to SHOW YOU how much you’ve improved!!

See you all Thursday for something completely different (and completely awesome).

Wanna see all the photos we took on Wednesday? Visit our FaceBook page: www.facebook.com/cfnoho


091028 – Wednesday

Tuesday’s WOD:

Skill:

Over Head Squat 1RM (1 Rep Max)

WOD:

4 Rounds for time

50x Walking Lunge

50x Sit Ups

Post times to comments or www.crossfitleaderboard.com

Constantly varied, functional movements, done at relative high intensity. How did that change your life? Post thoughts to comments.

Odd Fact of the day: It is possible to lead a cow upstairs but not downstairs

Bonnie..PR…125# and Women’s Gym record!!!

Tyler…210# Incredible!!!

Great job, Keleigh!!!

Yeah, there was also a workout…

We always knew Daniel was crazy, but now we can see his 53# kettlebells…

The PVC helps get the form just right…

Mark in the middle of the action.

Great job Scott…only 199 more meters of lunges to go!

What do you know about intensity, Melina?

Apparently, a lot!

CrossFit North Hollywood…earn your scars and wear them proudly!

Brother & Sister sit ups…it really doesn’t get much cooler than that!

See you all Wednesday for something completely different (I promise).

091027 – Tuesday

Monday’s WOD:

Level 1

Skill:

Deadlift

5-4-3-2-1 of Technically Perfect Deadlifts!

WOD:

10-9-8-7-6-5

Deadlift @ 50% of 1RM

V-Ups

Wall Ball (20/10#)

Post times and loads to comments.

All Levels

Skill:

Deadlift 5-4-3-2-1 of Technically Perfect Deadlifts

WOD:

11-10-9-8-7-6-5

Deadlift @ 60% of 1RM

Knees – to – Elbows

Wall Ball (20/15#)

Post times and loads to comments and www.crossfitleaderboard.com

Great Day…and a Great Day for PR’s!!! Many, Many CFNH’ers set Personal Records on the deadlift (aka the health lift) while keeping perfect form. Just goes to show that there are no shortcuts. Force yourself to do it right, and reap the benefits!

Jill setting PR’s!

Gavin getting to the top of his PR!

Adele, 233#…and a PR!

“Put It On The Board”!!! Leah hits 200#, and a new PR!

You can tell by Laura’s face that this is the most weight she’s ever lifted…223# A PR by 40#!!!

Oh, there was also a workout… ;)

Abraham’s KTE’s are so fast my new camera can’t even catch them!

Melina stepped on up to the 16# Wall Ball…and that was the Easy part of her WOD!

CFNH…passing out on Lankershim Blvd since January 09!

Fantastic! See you all Tuesday for something completely different!!!

A Pretty Good Weekend!

Weekends are difficult for me. Running a box, and coaching 2 other teams, it’s rare that I ever get to do something just for myself on a weekend. Making time for yourself is important, very important…but it seems we always put that type of thing on the backburner.

Well at the end of this last week I got a big gift! Coach Glassman, founder of CrossFit was coming by CrossFit Monrovia for a CrossFit 101 session. The event was sold out weeks ago…but I got an email saying they had an extra space for my wife Carly and I. Needless to say (but obviously not needless to type) we were very, very excited!
After turning CrossFit into a worldwide phenomenon and creating a group of experts to help him consistently provide world class programming and services (CrossFit Journal, Specialty Certifications, Affiliation, etc), he has decidedly turned his attention to going around the world and supporting the more than 1,500 CrossFit Affiliate gyms.

It was my first time meeting Coach and he is the real deal. Super cool guy, knowledgeable and thoughtful, and most importantly you can just feel how much he cares about the CrossFit community. He is doing another CrossFit 101 session later this year or early next year at CrossFit Ventura. I highly, highly recommend you attend. Ask him anything, really. We did.

As it turns out, Coach used to compete against my Uncle in gymnastics. They had a little rivalry going apparently. Coach said that my Uncle was a ‘legend’, but still insisted he could beat my Uncle on the rings…and who am I to argue!

Me, Coach, & Carly

Did I mention Greg Amundson was there? If you don’t know Greg A, he’s pretty much the original CrossFit Fire Breather. I met him before we opened up CFNH, and he told me to go for it. It was really cool to see him again, and even cooler to share the good news when he asked how our box was doing! Yeah, good times…

Greg A rowing…he is a Fit Beast! I felt like he was pulling 1.5 cal per stroke. That is some POWER OUTPUT!

I hit up the WOD too…tried to rep our box proper!

There was just a lil bit of legs in this one…

I swear my elbows were high on the finish…

Just a lil bit of legs…

Our Team came in 2nd place in the WOD…earning us water bottles to ‘drink kool-aid’ from.

Like I said…it was an awesome experience. The CrossFit Community really is a special one. If you have a hard time believing people when they tell you how awesome CrossFit is, it isn’t only about the workouts. It’s the people…it’s the community. If you already know what I’m talking about…then you’re definitely a CrossFitter.

Finally, congrats to CrossFit Monrovia on the new box!!! Much success to you all!

091025 – Sunday

Saturday’s WOD:

Level 1 CrossFit:

Skill:

Front Squat

WOD:

1/2 “Murph”

For time.

800 meter Run

50 pull ups

100 push ups

150 squats

800 meter run

Post time to comments.

All Levels CrossFit

Skill:

Not so much today…

WOD:

“Murph”!!!!!!

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Lt. Michael Murphy was posthumously awarded the Medal of Honor on October 22, 2007, but his favorite WOD takes so long you really need a Saturday to do it…and a Sunday to recover. Every time we do this WOD, we just hope we can keep pushing hard enough!

091023 – Friday

Thursday’s WOD:

Skill:

Sprints

WOD:

“Isabel”

30 x 135/95# Snatch.

Olympic Lifting. No movement is better for making explosive athletes than the Snatch. Large load? Check. Moved quickly? Check. Gotta love CrossFit!

Warming it up!

And stretching it out…this WOD is INTENSE!!! But the good thing is that intensity is where the results are…and everyone loves results!

Shirts optional…

Superman kept his eyes closed for bonus points!

Tyler did awesome…and got a new PR of 180#!

After passing out her ‘Free Hugs’, Christina kicked this WOD’s butt! Connection? I think so!

Come on Bonnie…you can Do It!

Way to get that lock out, Mark!

David’s using CrossFit, and the Snatch, to help him get bigger, stronger, and faster for Ultimate Frisbee…why are you doing CrossFit?

Abraham is getting better at CrossFit every single time he comes in!

Check out Kathy jumping that weight up!!!! Awesome!

Plank holds…Yay plank holds…

A month ago Eric couldn’t have done the 45# bar…tonight he freaking pwnd it!!!

Yeah, that is FAST!

Great lock out Maya…a month ago she was hesitant to hold weight overhead, now she’s throwing it around like it owes her money!

Great job tonight everyone! Great job on the PR Laura!
See you all Friday for HAPPY HOUR!!!