091029 – Thursday

Friday…HAPPY HOUR!!!!

What WOD did you do? Post it and your results to comments!!!

PS…be ready for Saturday’s WOD…it’s gonna be EPIC!
Friday…HAPPY HOUR!!!!

What WOD did you do? Post it and your results to comments!!!

PS…be ready for Saturday’s WOD…it’s gonna be EPIC!
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!
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!

DSC00440Me, 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…

DSC00384Greg A rowing…he is a Fit Beast! I felt like he was pulling 1.5 cal per stroke. That is some POWER OUTPUT!

DSC00398I hit up the WOD too…tried to rep our box proper!

DSC00405There was just a lil bit of legs in this one…

DSC00418I swear my elbows were high on the finish…

DSC00412Just a lil bit of legs…

DSC00433Our Team came in 2nd place in the WOD…earning us water bottles to ‘drink kool-aid’ from.

DSC00423Like 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!

DSC00439

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!

DSC00440Me, 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…

DSC00384Greg A rowing…he is a Fit Beast! I felt like he was pulling 1.5 cal per stroke. That is some POWER OUTPUT!

DSC00398I hit up the WOD too…tried to rep our box proper!

DSC00405There was just a lil bit of legs in this one…

DSC00418I swear my elbows were high on the finish…

DSC00412Just a lil bit of legs…

DSC00433Our Team came in 2nd place in the WOD…earning us water bottles to ‘drink kool-aid’ from.

DSC00423Like 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!

DSC00439

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!

DSC00441Jill setting PR’s!

DSC00442Gavin getting to the top of his PR!

DSC00457Adele, 233#…and a PR!

DSC00462

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

DSC00461You 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… 😉

DSC00453

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

DSC00452Melina stepped on up to the 16# Wall Ball…and that was the Easy part of her WOD!

DSC00456CFNH…passing out on Lankershim Blvd since January 09!

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

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!

DSC00440Me, 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…

DSC00384Greg A rowing…he is a Fit Beast! I felt like he was pulling 1.5 cal per stroke. That is some POWER OUTPUT!

DSC00398I hit up the WOD too…tried to rep our box proper!

DSC00405There was just a lil bit of legs in this one…

DSC00418I swear my elbows were high on the finish…

DSC00412Just a lil bit of legs…

DSC00433Our Team came in 2nd place in the WOD…earning us water bottles to ‘drink kool-aid’ from.

DSC00423Like 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!

DSC00439

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!

DSC00441Jill setting PR’s!

DSC00442Gavin getting to the top of his PR!

DSC00457Adele, 233#…and a PR!

DSC00462

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

DSC00461You 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… 😉

DSC00453

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

DSC00452Melina stepped on up to the 16# Wall Ball…and that was the Easy part of her WOD!

DSC00456CFNH…passing out on Lankershim Blvd since January 09!

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

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

DSC00464Bonnie..PR…125# and Women’s Gym record!!!

DSC00466Tyler…210# Incredible!!!

DSC00479Great job, Keleigh!!!

DSC00497Yeah, there was also a workout…

DSC00519We always knew Daniel was crazy, but now we can see his 53# kettlebells…

DSC00515The PVC helps get the form just right…

DSC00553Mark in the middle of the action.

DSC00563Great job Scott…only 199 more meters of lunges to go!

DSC00575What do you know about intensity, Melina?

Apparently, a lot!

DSC00582CrossFit North Hollywood…earn your scars and wear them proudly!

DSC00556Brother & Sister sit ups…it really doesn’t get much cooler than that!

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

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!

DSC00440Me, 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…

DSC00384Greg A rowing…he is a Fit Beast! I felt like he was pulling 1.5 cal per stroke. That is some POWER OUTPUT!

DSC00398I hit up the WOD too…tried to rep our box proper!

DSC00405There was just a lil bit of legs in this one…

DSC00418I swear my elbows were high on the finish…

DSC00412Just a lil bit of legs…

DSC00433Our Team came in 2nd place in the WOD…earning us water bottles to ‘drink kool-aid’ from.

DSC00423Like 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!

DSC00439

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!

DSC00441Jill setting PR’s!

DSC00442Gavin getting to the top of his PR!

DSC00457Adele, 233#…and a PR!

DSC00462

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

DSC00461You 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… 😉

DSC00453

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

DSC00452Melina stepped on up to the 16# Wall Ball…and that was the Easy part of her WOD!

DSC00456CFNH…passing out on Lankershim Blvd since January 09!

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

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

DSC00464Bonnie..PR…125# and Women’s Gym record!!!

DSC00466Tyler…210# Incredible!!!

DSC00479Great job, Keleigh!!!

DSC00497Yeah, there was also a workout…

DSC00519We always knew Daniel was crazy, but now we can see his 53# kettlebells…

DSC00515The PVC helps get the form just right…

DSC00553Mark in the middle of the action.

DSC00563Great job Scott…only 199 more meters of lunges to go!

DSC00575What do you know about intensity, Melina?

Apparently, a lot!

DSC00582CrossFit North Hollywood…earn your scars and wear them proudly!

DSC00556Brother & Sister sit ups…it really doesn’t get much cooler than that!

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

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.

DSC00608We told Ed that after this workout he wouldn’t be able to lift his arms up to shampoo his hair…guess who was correct?

DSC00609OGJP…gaining more initials by the day. If he keeps rocking those ring dips I’ll even add a few more..

DSC00611We’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!

DSC00614WTF Brian…possibly my favorite nickname.

DSC00618Jill says ring dips are tough for her…but not for long!!!

DSC00623New guy Mike did excellent on the press…

DSC00641As did new guy Ike!

DSC00646Coach 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!

DSC00654

The KB clean & jerk!

DSC00659And a little “figure 8 back to the heart”…We <3 Kettlebells!

DSC00665

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

DSC00660Silly CrossFit is good CrossFit!

DSC00661As Rx’d…

DSC00666Or Scaled…no matter where you are, we can help get you to where you wanna be!

DSC00633New gal Susan got some Work Done!

DSC00645Measurable 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