091022 – Thursday

Wednesday’s WOD’s

Level 1 CrossFit

Skill:
Wednesday’s WOD’s

Level 1 CrossFit

Skill:
Announcement: The High Voltage Olympic Weightlifting Club will start the 2nd week of August! It will take place on Monday and Wednesday nights from 7:30pm to 8:30pm-ish, medical and will last 8 weeks. If you’re looking to add some weight to your Clean & Jerk, improve technique on the Snatch, or take it to the next level, this Course is definitely for you! If you have questions, please contact Coach Tim at the gym or at tim@CrossFitHighVoltage.com

Space is extremely limited, and we’ve already had 3 people reserve spaces before I’ve even put the online registration up…so to reserve your space, please follow the link: High Voltage Oly Club Registration!

The price is $199 for  current CFHV members, $249 for non-members. Non-members must be approved to join this Intro Course by Coach Tim.

Dinos rocking yet another of his 21 Muscle Ups in yesterdays WOD!

Monday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD: 30-20-10 for time.

DB Push Press

Sit ups

Wall Ball

Back Extensions

All Levels CrossFit

Skill:

Back Squat 5-5-5 w/

Muscle Up Transitions after each set

WOD: “Amanda”

9-7-5

Muscle Ups

Squat Snatch (135/95#)

Post time and scaling to comments.

This WOD was the first event at the 2010 CrossFit Games. 9-7-5 may have seemed like a short rep scheme, but these high watt movements are very technical, and of course, very tiring.

This WOD was named after Amanda Miller, a 2009 CrossFit Games Competitor who died far too young on April 23, 2010. Please watch the video for the beautiful tribute that was made in her honor before her WOD at Friday Night’s session. To read her blog, please click here: http://amandaredmiller.blogspot.com/
[wpvideo HPs92BiX]

Courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit

Skill:
Announcement: The High Voltage Olympic Weightlifting Club will start the 2nd week of August! It will take place on Monday and Wednesday nights from 7:30pm to 8:30pm-ish, medical and will last 8 weeks. If you’re looking to add some weight to your Clean & Jerk, improve technique on the Snatch, or take it to the next level, this Course is definitely for you! If you have questions, please contact Coach Tim at the gym or at tim@CrossFitHighVoltage.com

Space is extremely limited, and we’ve already had 3 people reserve spaces before I’ve even put the online registration up…so to reserve your space, please follow the link: High Voltage Oly Club Registration!

The price is $199 for  current CFHV members, $249 for non-members. Non-members must be approved to join this Intro Course by Coach Tim.

Dinos rocking yet another of his 21 Muscle Ups in yesterdays WOD!

Monday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD: 30-20-10 for time.

DB Push Press

Sit ups

Wall Ball

Back Extensions

All Levels CrossFit

Skill:

Back Squat 5-5-5 w/

Muscle Up Transitions after each set

WOD: “Amanda”

9-7-5

Muscle Ups

Squat Snatch (135/95#)

Post time and scaling to comments.

This WOD was the first event at the 2010 CrossFit Games. 9-7-5 may have seemed like a short rep scheme, but these high watt movements are very technical, and of course, very tiring.

This WOD was named after Amanda Miller, a 2009 CrossFit Games Competitor who died far too young on April 23, 2010. Please watch the video for the beautiful tribute that was made in her honor before her WOD at Friday Night’s session. To read her blog, please click here: http://amandaredmiller.blogspot.com/
[wpvideo HPs92BiX]

Courtesy CrossFit.com
Friday’s WOD’s:
Happy Hour!!! Choose your OWN WOD! Make up your own, view complete one you missed during the week, order or attempt to get on the CFNH Record Board on one of the CrossFit Benchmark WOD’s or Lifts!!!

Post which WOD or Lift you completed and your performance to Comments.

“If lifting heavy weights for partial [squats] were of any benefit for sports, clinic Gold’s Gym would be fielding the majority of the 2008 Olympic team.” Mark Rippetoe.

DSC00050Strong IS CrossFit!

Wednesday’s WOD’s

Level 1 CrossFit

Skill:
Announcement: The High Voltage Olympic Weightlifting Club will start the 2nd week of August! It will take place on Monday and Wednesday nights from 7:30pm to 8:30pm-ish, medical and will last 8 weeks. If you’re looking to add some weight to your Clean & Jerk, improve technique on the Snatch, or take it to the next level, this Course is definitely for you! If you have questions, please contact Coach Tim at the gym or at tim@CrossFitHighVoltage.com

Space is extremely limited, and we’ve already had 3 people reserve spaces before I’ve even put the online registration up…so to reserve your space, please follow the link: High Voltage Oly Club Registration!

The price is $199 for  current CFHV members, $249 for non-members. Non-members must be approved to join this Intro Course by Coach Tim.

Dinos rocking yet another of his 21 Muscle Ups in yesterdays WOD!

Monday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD: 30-20-10 for time.

DB Push Press

Sit ups

Wall Ball

Back Extensions

All Levels CrossFit

Skill:

Back Squat 5-5-5 w/

Muscle Up Transitions after each set

WOD: “Amanda”

9-7-5

Muscle Ups

Squat Snatch (135/95#)

Post time and scaling to comments.

This WOD was the first event at the 2010 CrossFit Games. 9-7-5 may have seemed like a short rep scheme, but these high watt movements are very technical, and of course, very tiring.

This WOD was named after Amanda Miller, a 2009 CrossFit Games Competitor who died far too young on April 23, 2010. Please watch the video for the beautiful tribute that was made in her honor before her WOD at Friday Night’s session. To read her blog, please click here: http://amandaredmiller.blogspot.com/
[wpvideo HPs92BiX]

Courtesy CrossFit.com
Friday’s WOD’s:
Happy Hour!!! Choose your OWN WOD! Make up your own, view complete one you missed during the week, order or attempt to get on the CFNH Record Board on one of the CrossFit Benchmark WOD’s or Lifts!!!

Post which WOD or Lift you completed and your performance to Comments.

“If lifting heavy weights for partial [squats] were of any benefit for sports, clinic Gold’s Gym would be fielding the majority of the 2008 Olympic team.” Mark Rippetoe.

DSC00050Strong IS CrossFit!

Saturday’s WOD’s:

Level 1 CrossFit:

Skill: Deadlift, price Sumo Deadlift High Pull

WOD: AMRAP in 15 minutes

5x Deadlift

10x Push Up

15x Pull Up

Post rounds completed to comments.

All Levels CrossFit:

Skill: Snatch

WOD: AMRAP in 20 Minutes

5x Squat Snatch (95/65#)

10x Push Up

15x Pull Ups

Post Rounds Completed to Comments.

Another Great week of CrossFit! After 2 weeks of our October Nutritional Challenge post how you’re doing to comments! What changes are you seeing?

Need help? Visit www.paleoblocks.com, or email us at CrossFitNoHo@gmail.com for additional information!
Wednesday’s WOD’s

Level 1 CrossFit

Skill:
Announcement: The High Voltage Olympic Weightlifting Club will start the 2nd week of August! It will take place on Monday and Wednesday nights from 7:30pm to 8:30pm-ish, medical and will last 8 weeks. If you’re looking to add some weight to your Clean & Jerk, improve technique on the Snatch, or take it to the next level, this Course is definitely for you! If you have questions, please contact Coach Tim at the gym or at tim@CrossFitHighVoltage.com

Space is extremely limited, and we’ve already had 3 people reserve spaces before I’ve even put the online registration up…so to reserve your space, please follow the link: High Voltage Oly Club Registration!

The price is $199 for  current CFHV members, $249 for non-members. Non-members must be approved to join this Intro Course by Coach Tim.

Dinos rocking yet another of his 21 Muscle Ups in yesterdays WOD!

Monday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD: 30-20-10 for time.

DB Push Press

Sit ups

Wall Ball

Back Extensions

All Levels CrossFit

Skill:

Back Squat 5-5-5 w/

Muscle Up Transitions after each set

WOD: “Amanda”

9-7-5

Muscle Ups

Squat Snatch (135/95#)

Post time and scaling to comments.

This WOD was the first event at the 2010 CrossFit Games. 9-7-5 may have seemed like a short rep scheme, but these high watt movements are very technical, and of course, very tiring.

This WOD was named after Amanda Miller, a 2009 CrossFit Games Competitor who died far too young on April 23, 2010. Please watch the video for the beautiful tribute that was made in her honor before her WOD at Friday Night’s session. To read her blog, please click here: http://amandaredmiller.blogspot.com/
[wpvideo HPs92BiX]

Courtesy CrossFit.com
Friday’s WOD’s:
Happy Hour!!! Choose your OWN WOD! Make up your own, view complete one you missed during the week, order or attempt to get on the CFNH Record Board on one of the CrossFit Benchmark WOD’s or Lifts!!!

Post which WOD or Lift you completed and your performance to Comments.

“If lifting heavy weights for partial [squats] were of any benefit for sports, clinic Gold’s Gym would be fielding the majority of the 2008 Olympic team.” Mark Rippetoe.

DSC00050Strong IS CrossFit!

Saturday’s WOD’s:

Level 1 CrossFit:

Skill: Deadlift, price Sumo Deadlift High Pull

WOD: AMRAP in 15 minutes

5x Deadlift

10x Push Up

15x Pull Up

Post rounds completed to comments.

All Levels CrossFit:

Skill: Snatch

WOD: AMRAP in 20 Minutes

5x Squat Snatch (95/65#)

10x Push Up

15x Pull Ups

Post Rounds Completed to Comments.

Another Great week of CrossFit! After 2 weeks of our October Nutritional Challenge post how you’re doing to comments! What changes are you seeing?

Need help? Visit www.paleoblocks.com, or email us at CrossFitNoHo@gmail.com for additional information!
A new week…another chance to make good habits and get your deck in order!!!

Saturday I went down with fellow CFNH athlete Bonnie to San Diego’s CrossFit Invictus for the first CrossFit ‘Movement & Mobility’ Certification with the famous Kelly Starrett. It was pretty dang incredible.

Get ready to stabilize that midline!!!!

DSC00137Me, view Kelly Starrett, CJ Martin, & Bonnie

Wednesday’s WOD’s

Level 1 CrossFit

Skill:
Announcement: The High Voltage Olympic Weightlifting Club will start the 2nd week of August! It will take place on Monday and Wednesday nights from 7:30pm to 8:30pm-ish, medical and will last 8 weeks. If you’re looking to add some weight to your Clean & Jerk, improve technique on the Snatch, or take it to the next level, this Course is definitely for you! If you have questions, please contact Coach Tim at the gym or at tim@CrossFitHighVoltage.com

Space is extremely limited, and we’ve already had 3 people reserve spaces before I’ve even put the online registration up…so to reserve your space, please follow the link: High Voltage Oly Club Registration!

The price is $199 for  current CFHV members, $249 for non-members. Non-members must be approved to join this Intro Course by Coach Tim.

Dinos rocking yet another of his 21 Muscle Ups in yesterdays WOD!

Monday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD: 30-20-10 for time.

DB Push Press

Sit ups

Wall Ball

Back Extensions

All Levels CrossFit

Skill:

Back Squat 5-5-5 w/

Muscle Up Transitions after each set

WOD: “Amanda”

9-7-5

Muscle Ups

Squat Snatch (135/95#)

Post time and scaling to comments.

This WOD was the first event at the 2010 CrossFit Games. 9-7-5 may have seemed like a short rep scheme, but these high watt movements are very technical, and of course, very tiring.

This WOD was named after Amanda Miller, a 2009 CrossFit Games Competitor who died far too young on April 23, 2010. Please watch the video for the beautiful tribute that was made in her honor before her WOD at Friday Night’s session. To read her blog, please click here: http://amandaredmiller.blogspot.com/
[wpvideo HPs92BiX]

Courtesy CrossFit.com
Friday’s WOD’s:
Happy Hour!!! Choose your OWN WOD! Make up your own, view complete one you missed during the week, order or attempt to get on the CFNH Record Board on one of the CrossFit Benchmark WOD’s or Lifts!!!

Post which WOD or Lift you completed and your performance to Comments.

“If lifting heavy weights for partial [squats] were of any benefit for sports, clinic Gold’s Gym would be fielding the majority of the 2008 Olympic team.” Mark Rippetoe.

DSC00050Strong IS CrossFit!

Saturday’s WOD’s:

Level 1 CrossFit:

Skill: Deadlift, price Sumo Deadlift High Pull

WOD: AMRAP in 15 minutes

5x Deadlift

10x Push Up

15x Pull Up

Post rounds completed to comments.

All Levels CrossFit:

Skill: Snatch

WOD: AMRAP in 20 Minutes

5x Squat Snatch (95/65#)

10x Push Up

15x Pull Ups

Post Rounds Completed to Comments.

Another Great week of CrossFit! After 2 weeks of our October Nutritional Challenge post how you’re doing to comments! What changes are you seeing?

Need help? Visit www.paleoblocks.com, or email us at CrossFitNoHo@gmail.com for additional information!
A new week…another chance to make good habits and get your deck in order!!!

Saturday I went down with fellow CFNH athlete Bonnie to San Diego’s CrossFit Invictus for the first CrossFit ‘Movement & Mobility’ Certification with the famous Kelly Starrett. It was pretty dang incredible.

Get ready to stabilize that midline!!!!

DSC00137Me, view Kelly Starrett, CJ Martin, & Bonnie

Monday’s WOD:

“The Sissy Test!”

Kettlebell Swings (35/26#) & Burpees.

20/1 (20 KB Swings, viagra buy 1 Burpee)

19/2

18/3……

1/20 (1 KB Swing, this 20 Burpees)

That’s right. 210 of each movement! I’m not sure where this WOD got it’s name from…but it left quite a few of us on the floor in a pool of our own sweat! Satisfied…heck yeah!

Scale this workout appropriately. 210 of each movement is A LOT!

1/2 Sissy Test: Only the even numbered rounds, meaning 20/2, 18/4, 16/6, etc.

Mini Sissy Test: 10/1….1/10.

Post scaling and time to comments.

Oh, and as always, AWESOME JOB CFNH! We’re so very proud of you all!

DSC00155Rage Ball, a CFNH Favorite warm up!

DSC00156Coaches Tyler and Kris showing our ever growing Level 1 CrossFit class the proper set up for the Sumo Deadlift High Pull.

DSC00161“The arms go last!”

DSC00169New guy Ed does a great job going heavy on the SDLHP!

DSC00171And now time for the WOD…

DSC00174Kettlebell swings & Burpees…sounds simple enough…

DSC00186New gal Lisa does a great job going overhead on her first day!

DSC00191Chip & Gopal bringing the intensity!

DSC00194Awesome job, Shannan!

DSC00204Melina getting some advice from Tyler…and setting a new PR!

DSC00205

Great set ups lead to great results!

DSC00214Abraham going heavy and finding the top of the SDLHP!

DSC00218Jill rocking the overhead KB Swing…and she’s no sissy.

DSC00222Pnutz…probably one of the most photogenic CrossFitters ever…

DSC00226DSC00229Basically, throw yourself to the floor and then pick yourself up…then do it again…and again…

DSC00231Fantastic job, Kenyatta!

DSC00145No sissies here…

DSC00151And this is how it generally ends…on the floor…but RIPPED!!!

Yes, it IS worth it!

Wednesday’s WOD’s

Level 1 CrossFit

Skill:
Announcement: The High Voltage Olympic Weightlifting Club will start the 2nd week of August! It will take place on Monday and Wednesday nights from 7:30pm to 8:30pm-ish, medical and will last 8 weeks. If you’re looking to add some weight to your Clean & Jerk, improve technique on the Snatch, or take it to the next level, this Course is definitely for you! If you have questions, please contact Coach Tim at the gym or at tim@CrossFitHighVoltage.com

Space is extremely limited, and we’ve already had 3 people reserve spaces before I’ve even put the online registration up…so to reserve your space, please follow the link: High Voltage Oly Club Registration!

The price is $199 for  current CFHV members, $249 for non-members. Non-members must be approved to join this Intro Course by Coach Tim.

Dinos rocking yet another of his 21 Muscle Ups in yesterdays WOD!

Monday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD: 30-20-10 for time.

DB Push Press

Sit ups

Wall Ball

Back Extensions

All Levels CrossFit

Skill:

Back Squat 5-5-5 w/

Muscle Up Transitions after each set

WOD: “Amanda”

9-7-5

Muscle Ups

Squat Snatch (135/95#)

Post time and scaling to comments.

This WOD was the first event at the 2010 CrossFit Games. 9-7-5 may have seemed like a short rep scheme, but these high watt movements are very technical, and of course, very tiring.

This WOD was named after Amanda Miller, a 2009 CrossFit Games Competitor who died far too young on April 23, 2010. Please watch the video for the beautiful tribute that was made in her honor before her WOD at Friday Night’s session. To read her blog, please click here: http://amandaredmiller.blogspot.com/
[wpvideo HPs92BiX]

Courtesy CrossFit.com
Friday’s WOD’s:
Happy Hour!!! Choose your OWN WOD! Make up your own, view complete one you missed during the week, order or attempt to get on the CFNH Record Board on one of the CrossFit Benchmark WOD’s or Lifts!!!

Post which WOD or Lift you completed and your performance to Comments.

“If lifting heavy weights for partial [squats] were of any benefit for sports, clinic Gold’s Gym would be fielding the majority of the 2008 Olympic team.” Mark Rippetoe.

DSC00050Strong IS CrossFit!

Saturday’s WOD’s:

Level 1 CrossFit:

Skill: Deadlift, price Sumo Deadlift High Pull

WOD: AMRAP in 15 minutes

5x Deadlift

10x Push Up

15x Pull Up

Post rounds completed to comments.

All Levels CrossFit:

Skill: Snatch

WOD: AMRAP in 20 Minutes

5x Squat Snatch (95/65#)

10x Push Up

15x Pull Ups

Post Rounds Completed to Comments.

Another Great week of CrossFit! After 2 weeks of our October Nutritional Challenge post how you’re doing to comments! What changes are you seeing?

Need help? Visit www.paleoblocks.com, or email us at CrossFitNoHo@gmail.com for additional information!
A new week…another chance to make good habits and get your deck in order!!!

Saturday I went down with fellow CFNH athlete Bonnie to San Diego’s CrossFit Invictus for the first CrossFit ‘Movement & Mobility’ Certification with the famous Kelly Starrett. It was pretty dang incredible.

Get ready to stabilize that midline!!!!

DSC00137Me, view Kelly Starrett, CJ Martin, & Bonnie

Monday’s WOD:

“The Sissy Test!”

Kettlebell Swings (35/26#) & Burpees.

20/1 (20 KB Swings, viagra buy 1 Burpee)

19/2

18/3……

1/20 (1 KB Swing, this 20 Burpees)

That’s right. 210 of each movement! I’m not sure where this WOD got it’s name from…but it left quite a few of us on the floor in a pool of our own sweat! Satisfied…heck yeah!

Scale this workout appropriately. 210 of each movement is A LOT!

1/2 Sissy Test: Only the even numbered rounds, meaning 20/2, 18/4, 16/6, etc.

Mini Sissy Test: 10/1….1/10.

Post scaling and time to comments.

Oh, and as always, AWESOME JOB CFNH! We’re so very proud of you all!

DSC00155Rage Ball, a CFNH Favorite warm up!

DSC00156Coaches Tyler and Kris showing our ever growing Level 1 CrossFit class the proper set up for the Sumo Deadlift High Pull.

DSC00161“The arms go last!”

DSC00169New guy Ed does a great job going heavy on the SDLHP!

DSC00171And now time for the WOD…

DSC00174Kettlebell swings & Burpees…sounds simple enough…

DSC00186New gal Lisa does a great job going overhead on her first day!

DSC00191Chip & Gopal bringing the intensity!

DSC00194Awesome job, Shannan!

DSC00204Melina getting some advice from Tyler…and setting a new PR!

DSC00205

Great set ups lead to great results!

DSC00214Abraham going heavy and finding the top of the SDLHP!

DSC00218Jill rocking the overhead KB Swing…and she’s no sissy.

DSC00222Pnutz…probably one of the most photogenic CrossFitters ever…

DSC00226DSC00229Basically, throw yourself to the floor and then pick yourself up…then do it again…and again…

DSC00231Fantastic job, Kenyatta!

DSC00145No sissies here…

DSC00151And this is how it generally ends…on the floor…but RIPPED!!!

Yes, it IS worth it!

Tuesday’s WOD:

Skill: Handstands

WOD:

“Elizabeth”

21-15-9

135/95# Cleans

Ring Dips

Post time and scaling to comments.

One of my favorite ‘Benchmark’ WOD’s. Not that I’m particularly good at it either…more so because it kicks my butt every time!

IMG_0566Great job knocking out those ring dips Scott!

IMG_0567Kelsie knows that getting the elbows up makes the squat clean not a complete pain in the butt!

IMG_0570Even though I took these photos on my iPhone, sale Alexis still looks aweseome!

IMG_0575Laura demonstrates the proper post WOD position! She absolutely killed this one!!!

See you all Wednesday for something completely different.

Oh, visit this site and did you notice that crossfitnorthhollywood.com is now mobile friendly? Check us out on your phone!!!

Wednesday’s WOD’s

Level 1 CrossFit

Skill:
Announcement: The High Voltage Olympic Weightlifting Club will start the 2nd week of August! It will take place on Monday and Wednesday nights from 7:30pm to 8:30pm-ish, medical and will last 8 weeks. If you’re looking to add some weight to your Clean & Jerk, improve technique on the Snatch, or take it to the next level, this Course is definitely for you! If you have questions, please contact Coach Tim at the gym or at tim@CrossFitHighVoltage.com

Space is extremely limited, and we’ve already had 3 people reserve spaces before I’ve even put the online registration up…so to reserve your space, please follow the link: High Voltage Oly Club Registration!

The price is $199 for  current CFHV members, $249 for non-members. Non-members must be approved to join this Intro Course by Coach Tim.

Dinos rocking yet another of his 21 Muscle Ups in yesterdays WOD!

Monday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD: 30-20-10 for time.

DB Push Press

Sit ups

Wall Ball

Back Extensions

All Levels CrossFit

Skill:

Back Squat 5-5-5 w/

Muscle Up Transitions after each set

WOD: “Amanda”

9-7-5

Muscle Ups

Squat Snatch (135/95#)

Post time and scaling to comments.

This WOD was the first event at the 2010 CrossFit Games. 9-7-5 may have seemed like a short rep scheme, but these high watt movements are very technical, and of course, very tiring.

This WOD was named after Amanda Miller, a 2009 CrossFit Games Competitor who died far too young on April 23, 2010. Please watch the video for the beautiful tribute that was made in her honor before her WOD at Friday Night’s session. To read her blog, please click here: http://amandaredmiller.blogspot.com/
[wpvideo HPs92BiX]

Courtesy CrossFit.com
Friday’s WOD’s:
Happy Hour!!! Choose your OWN WOD! Make up your own, view complete one you missed during the week, order or attempt to get on the CFNH Record Board on one of the CrossFit Benchmark WOD’s or Lifts!!!

Post which WOD or Lift you completed and your performance to Comments.

“If lifting heavy weights for partial [squats] were of any benefit for sports, clinic Gold’s Gym would be fielding the majority of the 2008 Olympic team.” Mark Rippetoe.

DSC00050Strong IS CrossFit!

Saturday’s WOD’s:

Level 1 CrossFit:

Skill: Deadlift, price Sumo Deadlift High Pull

WOD: AMRAP in 15 minutes

5x Deadlift

10x Push Up

15x Pull Up

Post rounds completed to comments.

All Levels CrossFit:

Skill: Snatch

WOD: AMRAP in 20 Minutes

5x Squat Snatch (95/65#)

10x Push Up

15x Pull Ups

Post Rounds Completed to Comments.

Another Great week of CrossFit! After 2 weeks of our October Nutritional Challenge post how you’re doing to comments! What changes are you seeing?

Need help? Visit www.paleoblocks.com, or email us at CrossFitNoHo@gmail.com for additional information!
A new week…another chance to make good habits and get your deck in order!!!

Saturday I went down with fellow CFNH athlete Bonnie to San Diego’s CrossFit Invictus for the first CrossFit ‘Movement & Mobility’ Certification with the famous Kelly Starrett. It was pretty dang incredible.

Get ready to stabilize that midline!!!!

DSC00137Me, view Kelly Starrett, CJ Martin, & Bonnie

Monday’s WOD:

“The Sissy Test!”

Kettlebell Swings (35/26#) & Burpees.

20/1 (20 KB Swings, viagra buy 1 Burpee)

19/2

18/3……

1/20 (1 KB Swing, this 20 Burpees)

That’s right. 210 of each movement! I’m not sure where this WOD got it’s name from…but it left quite a few of us on the floor in a pool of our own sweat! Satisfied…heck yeah!

Scale this workout appropriately. 210 of each movement is A LOT!

1/2 Sissy Test: Only the even numbered rounds, meaning 20/2, 18/4, 16/6, etc.

Mini Sissy Test: 10/1….1/10.

Post scaling and time to comments.

Oh, and as always, AWESOME JOB CFNH! We’re so very proud of you all!

DSC00155Rage Ball, a CFNH Favorite warm up!

DSC00156Coaches Tyler and Kris showing our ever growing Level 1 CrossFit class the proper set up for the Sumo Deadlift High Pull.

DSC00161“The arms go last!”

DSC00169New guy Ed does a great job going heavy on the SDLHP!

DSC00171And now time for the WOD…

DSC00174Kettlebell swings & Burpees…sounds simple enough…

DSC00186New gal Lisa does a great job going overhead on her first day!

DSC00191Chip & Gopal bringing the intensity!

DSC00194Awesome job, Shannan!

DSC00204Melina getting some advice from Tyler…and setting a new PR!

DSC00205

Great set ups lead to great results!

DSC00214Abraham going heavy and finding the top of the SDLHP!

DSC00218Jill rocking the overhead KB Swing…and she’s no sissy.

DSC00222Pnutz…probably one of the most photogenic CrossFitters ever…

DSC00226DSC00229Basically, throw yourself to the floor and then pick yourself up…then do it again…and again…

DSC00231Fantastic job, Kenyatta!

DSC00145No sissies here…

DSC00151And this is how it generally ends…on the floor…but RIPPED!!!

Yes, it IS worth it!

Tuesday’s WOD:

Skill: Handstands

WOD:

“Elizabeth”

21-15-9

135/95# Cleans

Ring Dips

Post time and scaling to comments.

One of my favorite ‘Benchmark’ WOD’s. Not that I’m particularly good at it either…more so because it kicks my butt every time!

IMG_0566Great job knocking out those ring dips Scott!

IMG_0567Kelsie knows that getting the elbows up makes the squat clean not a complete pain in the butt!

IMG_0570Even though I took these photos on my iPhone, sale Alexis still looks aweseome!

IMG_0575Laura demonstrates the proper post WOD position! She absolutely killed this one!!!

See you all Wednesday for something completely different.

Oh, visit this site and did you notice that crossfitnorthhollywood.com is now mobile friendly? Check us out on your phone!!!

Wednesday’s WOD:

Level 1 CrossFit

Skill:

Medicine Ball Clean

Review of Movements for the Work Out of the Day (WOD)

WOD:

“Death By Cards”

As a class, order all together.

Clubs = Squat Thruster Burpees

Diamonds = Lemon Squeezers

Hearts = Striders

Spades = Air Squats

Joker = 400 meter Run

Scale Appropriately.

All Levels CrossFit:

Skill:

Turkish Get Up

WOD:

As a class, page all together.

Clubs = Squat Thrusters into SDLHP

Diamonds = V-Ups

Hearts = Striders

Spades = Goblet Squats

Joker = 400 meter Run

The gym that sweats together sticks together!

DSC00234Nezir getting those fingers on the toes at 5:30!

DSC00239In 2 months I’m sure Ed’s hands will be all over those toes!

DSC00246Even Geneva likes our workout music…

DSC00250Learning the Medicine Ball Clean at 6:30

DSC00262Rex gets some serious air on his burpee!

DSC00261New guy Ken got a serious dose of CrossFit last night! Great job, erectile Ken!!!

DSC00256“What’s a Lemon Squeezer?”

DSC002647:30 class learning the Turkish Get Up!

DSC00268Jumping Squat Lunges…aka “Striders”…Good, good times.

DSC00273Great job ladies…way to finish with the elbows high!

DSC00278Goblet Squats…

DSC00274Yes…more striders…

DSC00282Great job, Tom!

DSC00284I love this photo of Colin…right in the middle of the action!

DSC00287And this last one is because Daniel desperately needs a new FaceBook photo! You’re welcome.

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