091201 – Tuesday

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] [youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

Friday’s Happy Hour results!!!

Choose any WOD you want! Post your completed work to comments.

Happy Hour is such a hit at CrossFit North Hollywood. Some athletes are even getting 2 or 3 WOD’s in a class…incredible!

Interesting Fact: Lightening strikes about 6, cialis 40mg 000 times per minute on this planet.

There were really 2 groups at CFNH’s Happy Hour Tonight.

1. The Murph Heads

2. The Dead Heads

Each group rocked some LEGIT PR’s.

One group was able to walk home. Walk very funny home.

The other groups walked home, stuff but we’re not sure whose house they ended up at. If you see Steven, viagra approved WTF Brian, JPizzle, or Pnutz, please call 818-635-6264. They shaved some serious time off their ‘Murph’, up to 20 minutes…and we hope they’re ok 😉

DSC01322Tom, a Dead Head, hits a PR! 330#, awesome.

DSC01327JPizzle did ‘Murph’ 2 weeks ago. He did great, but I told him that for a fully legit attempt at a CrossFit WOD, we have to enforce full range of motion on EVERY rep.

Did JPizzle take this the wrong way and get frustrated?

DSC01328No, he busted his butt, moved to an Unlimited CFNH Membership, and crushed it. He even made it on the record board, and  no one makes it on the record board without some LEGIT reps! Congrats bro!!!

DSC01333There is some truth to the rumor that Steven cancelled his online CrossFit score keeper membership and now just keeps all his scores on our record board.

He did ‘Murph’ the most bad @$$ way there is…20# vest. And did it all in 35:20. Yes, you read that right!

DSC01344Awesome!

DSC01348Tyler had 2 PR’s today. 225# OHS at the 7am Happy Hour, then 380# Dead at the 5:30pm Happy Hour…

That’s what we call a good day.

DSC01330WTF Brian & Pnutz each took ~ 20min off their previous ‘Murph’ times.

Quantifiable results. Yes, they are a TON fitter!

DSC01349I honestly thought I was smiling. Smiling from a 370# dead PR. That’s the last time I try to show emotion…

DSC01350Fantastic Happy Hour by everyone!!! Lots of other great WOD’s done today…but those 2 groups were pretty funny!

See you all Saturday…AND Sunday @ 4:30pm!!!

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

Friday’s Happy Hour results!!!

Choose any WOD you want! Post your completed work to comments.

Happy Hour is such a hit at CrossFit North Hollywood. Some athletes are even getting 2 or 3 WOD’s in a class…incredible!

Interesting Fact: Lightening strikes about 6, cialis 40mg 000 times per minute on this planet.

There were really 2 groups at CFNH’s Happy Hour Tonight.

1. The Murph Heads

2. The Dead Heads

Each group rocked some LEGIT PR’s.

One group was able to walk home. Walk very funny home.

The other groups walked home, stuff but we’re not sure whose house they ended up at. If you see Steven, viagra approved WTF Brian, JPizzle, or Pnutz, please call 818-635-6264. They shaved some serious time off their ‘Murph’, up to 20 minutes…and we hope they’re ok 😉

DSC01322Tom, a Dead Head, hits a PR! 330#, awesome.

DSC01327JPizzle did ‘Murph’ 2 weeks ago. He did great, but I told him that for a fully legit attempt at a CrossFit WOD, we have to enforce full range of motion on EVERY rep.

Did JPizzle take this the wrong way and get frustrated?

DSC01328No, he busted his butt, moved to an Unlimited CFNH Membership, and crushed it. He even made it on the record board, and  no one makes it on the record board without some LEGIT reps! Congrats bro!!!

DSC01333There is some truth to the rumor that Steven cancelled his online CrossFit score keeper membership and now just keeps all his scores on our record board.

He did ‘Murph’ the most bad @$$ way there is…20# vest. And did it all in 35:20. Yes, you read that right!

DSC01344Awesome!

DSC01348Tyler had 2 PR’s today. 225# OHS at the 7am Happy Hour, then 380# Dead at the 5:30pm Happy Hour…

That’s what we call a good day.

DSC01330WTF Brian & Pnutz each took ~ 20min off their previous ‘Murph’ times.

Quantifiable results. Yes, they are a TON fitter!

DSC01349I honestly thought I was smiling. Smiling from a 370# dead PR. That’s the last time I try to show emotion…

DSC01350Fantastic Happy Hour by everyone!!! Lots of other great WOD’s done today…but those 2 groups were pretty funny!

See you all Saturday…AND Sunday @ 4:30pm!!!

Saturday’s WOD’s

Skill: Push Press

WOD:

My Buddy & Me: Teams of 2.

Each person does the full amount of reps.

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy deck squats
5 buddy Push Ups

Post times to comments

All Levels CrossFit

Skill:

Push Press: 3-2-2-1 (find 1RM)

WOD:

My Buddy & Me

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy pistols
5 buddy HSPU

Post time, pill load, about it & scaling to comments.

Interesting Fact: Honeybees have a type of hair on their eyes.

Don’t forget…Sunday’s @ 4:30pm start tomorow (Sunday)!

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

Friday’s Happy Hour results!!!

Choose any WOD you want! Post your completed work to comments.

Happy Hour is such a hit at CrossFit North Hollywood. Some athletes are even getting 2 or 3 WOD’s in a class…incredible!

Interesting Fact: Lightening strikes about 6, cialis 40mg 000 times per minute on this planet.

There were really 2 groups at CFNH’s Happy Hour Tonight.

1. The Murph Heads

2. The Dead Heads

Each group rocked some LEGIT PR’s.

One group was able to walk home. Walk very funny home.

The other groups walked home, stuff but we’re not sure whose house they ended up at. If you see Steven, viagra approved WTF Brian, JPizzle, or Pnutz, please call 818-635-6264. They shaved some serious time off their ‘Murph’, up to 20 minutes…and we hope they’re ok 😉

DSC01322Tom, a Dead Head, hits a PR! 330#, awesome.

DSC01327JPizzle did ‘Murph’ 2 weeks ago. He did great, but I told him that for a fully legit attempt at a CrossFit WOD, we have to enforce full range of motion on EVERY rep.

Did JPizzle take this the wrong way and get frustrated?

DSC01328No, he busted his butt, moved to an Unlimited CFNH Membership, and crushed it. He even made it on the record board, and  no one makes it on the record board without some LEGIT reps! Congrats bro!!!

DSC01333There is some truth to the rumor that Steven cancelled his online CrossFit score keeper membership and now just keeps all his scores on our record board.

He did ‘Murph’ the most bad @$$ way there is…20# vest. And did it all in 35:20. Yes, you read that right!

DSC01344Awesome!

DSC01348Tyler had 2 PR’s today. 225# OHS at the 7am Happy Hour, then 380# Dead at the 5:30pm Happy Hour…

That’s what we call a good day.

DSC01330WTF Brian & Pnutz each took ~ 20min off their previous ‘Murph’ times.

Quantifiable results. Yes, they are a TON fitter!

DSC01349I honestly thought I was smiling. Smiling from a 370# dead PR. That’s the last time I try to show emotion…

DSC01350Fantastic Happy Hour by everyone!!! Lots of other great WOD’s done today…but those 2 groups were pretty funny!

See you all Saturday…AND Sunday @ 4:30pm!!!

Saturday’s WOD’s

Skill: Push Press

WOD:

My Buddy & Me: Teams of 2.

Each person does the full amount of reps.

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy deck squats
5 buddy Push Ups

Post times to comments

All Levels CrossFit

Skill:

Push Press: 3-2-2-1 (find 1RM)

WOD:

My Buddy & Me

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy pistols
5 buddy HSPU

Post time, pill load, about it & scaling to comments.

Interesting Fact: Honeybees have a type of hair on their eyes.

Don’t forget…Sunday’s @ 4:30pm start tomorow (Sunday)!

Sunday’s WOD:

Skill:

Pull Up Progressions: Kipping, illness Chest to Bar, viagra approved Belly Button to Bar, Butterfly, etc.

WOD: AMRAP IN 20 Minutes

5x Clapping Push Ups

10x KB Swing

15x Sit Up

Awesome job on our first ‘Official’ Sunday WOD! As we grow, so does our schedule. We started off with just 4 classes a week in January, and now we’re up to 23 awesome group classes each week…50 classes a week, here we come!

Interesting Fact: In Texas, it’s against the law for anyone to have a pair of pliers in his or her possession. (is this really true? really?)

This Sunday WOD was a hit! Tyler did a great job and it was an awesome way to end/start the week!

11031_1181585134616_1077812139_30458555_1944410_n

Here’s the Whiteboard! Not bad for our first official Sunday class. Expect more of this to come in the future…We LOVE working out, we love training, we love CrossFit!

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

Friday’s Happy Hour results!!!

Choose any WOD you want! Post your completed work to comments.

Happy Hour is such a hit at CrossFit North Hollywood. Some athletes are even getting 2 or 3 WOD’s in a class…incredible!

Interesting Fact: Lightening strikes about 6, cialis 40mg 000 times per minute on this planet.

There were really 2 groups at CFNH’s Happy Hour Tonight.

1. The Murph Heads

2. The Dead Heads

Each group rocked some LEGIT PR’s.

One group was able to walk home. Walk very funny home.

The other groups walked home, stuff but we’re not sure whose house they ended up at. If you see Steven, viagra approved WTF Brian, JPizzle, or Pnutz, please call 818-635-6264. They shaved some serious time off their ‘Murph’, up to 20 minutes…and we hope they’re ok 😉

DSC01322Tom, a Dead Head, hits a PR! 330#, awesome.

DSC01327JPizzle did ‘Murph’ 2 weeks ago. He did great, but I told him that for a fully legit attempt at a CrossFit WOD, we have to enforce full range of motion on EVERY rep.

Did JPizzle take this the wrong way and get frustrated?

DSC01328No, he busted his butt, moved to an Unlimited CFNH Membership, and crushed it. He even made it on the record board, and  no one makes it on the record board without some LEGIT reps! Congrats bro!!!

DSC01333There is some truth to the rumor that Steven cancelled his online CrossFit score keeper membership and now just keeps all his scores on our record board.

He did ‘Murph’ the most bad @$$ way there is…20# vest. And did it all in 35:20. Yes, you read that right!

DSC01344Awesome!

DSC01348Tyler had 2 PR’s today. 225# OHS at the 7am Happy Hour, then 380# Dead at the 5:30pm Happy Hour…

That’s what we call a good day.

DSC01330WTF Brian & Pnutz each took ~ 20min off their previous ‘Murph’ times.

Quantifiable results. Yes, they are a TON fitter!

DSC01349I honestly thought I was smiling. Smiling from a 370# dead PR. That’s the last time I try to show emotion…

DSC01350Fantastic Happy Hour by everyone!!! Lots of other great WOD’s done today…but those 2 groups were pretty funny!

See you all Saturday…AND Sunday @ 4:30pm!!!

Saturday’s WOD’s

Skill: Push Press

WOD:

My Buddy & Me: Teams of 2.

Each person does the full amount of reps.

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy deck squats
5 buddy Push Ups

Post times to comments

All Levels CrossFit

Skill:

Push Press: 3-2-2-1 (find 1RM)

WOD:

My Buddy & Me

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy pistols
5 buddy HSPU

Post time, pill load, about it & scaling to comments.

Interesting Fact: Honeybees have a type of hair on their eyes.

Don’t forget…Sunday’s @ 4:30pm start tomorow (Sunday)!

Sunday’s WOD:

Skill:

Pull Up Progressions: Kipping, illness Chest to Bar, viagra approved Belly Button to Bar, Butterfly, etc.

WOD: AMRAP IN 20 Minutes

5x Clapping Push Ups

10x KB Swing

15x Sit Up

Awesome job on our first ‘Official’ Sunday WOD! As we grow, so does our schedule. We started off with just 4 classes a week in January, and now we’re up to 23 awesome group classes each week…50 classes a week, here we come!

Interesting Fact: In Texas, it’s against the law for anyone to have a pair of pliers in his or her possession. (is this really true? really?)

This Sunday WOD was a hit! Tyler did a great job and it was an awesome way to end/start the week!

11031_1181585134616_1077812139_30458555_1944410_n

Here’s the Whiteboard! Not bad for our first official Sunday class. Expect more of this to come in the future…We LOVE working out, we love training, we love CrossFit!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups & Front Squats

WOD:

5 rounds for time

10 Push Ups

15 Goblet Squats (35/26#)

20 AbMat Sit ups

Post times to comments

All Levels CrossFit

Skill:

Front Squat

5-4-3-2-1

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, symptoms the second 8 are push-ups, hospital the third 8 intervals are sit-ups, approved and finally, the last 8 intervals are squats. There is no rest between exercises.

A. Pull Up

B. Push Up

C. Sit Up

D. Squat

Post total reps from all 32 intervals to comments.

Interesting Fact: Donald Duck comics were banned in Finland because he doesn’t wear pants.

Awesome day at CFNH!!! Every class had so much energy for their WOD today…it was incredible. Some amazing scores on Tabata Something Else as well.

Getting some WORK done at 12:30! What an awesome class!!!

Level 1 getting their Goblet Squats just right!

Tabata sit ups & push ups…the 4 minutes that will hurt for a few days. And yes, ‘you’re welcome’.

Heat 1 officially broken off…Heat 2 finishing those squats. Great job Joseph, Dinos, & Esther!!!

Melina & Lindsey rocking some legit push ups!

Another awesome day of CrossFit at CFNH!

See you all Tuesday for something completely different.

High score was 483 from Steven…although after doing that many reps he forgot to ‘put it on the board’. Can’t blame him.

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

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We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

Friday’s Happy Hour results!!!

Choose any WOD you want! Post your completed work to comments.

Happy Hour is such a hit at CrossFit North Hollywood. Some athletes are even getting 2 or 3 WOD’s in a class…incredible!

Interesting Fact: Lightening strikes about 6, cialis 40mg 000 times per minute on this planet.

There were really 2 groups at CFNH’s Happy Hour Tonight.

1. The Murph Heads

2. The Dead Heads

Each group rocked some LEGIT PR’s.

One group was able to walk home. Walk very funny home.

The other groups walked home, stuff but we’re not sure whose house they ended up at. If you see Steven, viagra approved WTF Brian, JPizzle, or Pnutz, please call 818-635-6264. They shaved some serious time off their ‘Murph’, up to 20 minutes…and we hope they’re ok 😉

DSC01322Tom, a Dead Head, hits a PR! 330#, awesome.

DSC01327JPizzle did ‘Murph’ 2 weeks ago. He did great, but I told him that for a fully legit attempt at a CrossFit WOD, we have to enforce full range of motion on EVERY rep.

Did JPizzle take this the wrong way and get frustrated?

DSC01328No, he busted his butt, moved to an Unlimited CFNH Membership, and crushed it. He even made it on the record board, and  no one makes it on the record board without some LEGIT reps! Congrats bro!!!

DSC01333There is some truth to the rumor that Steven cancelled his online CrossFit score keeper membership and now just keeps all his scores on our record board.

He did ‘Murph’ the most bad @$$ way there is…20# vest. And did it all in 35:20. Yes, you read that right!

DSC01344Awesome!

DSC01348Tyler had 2 PR’s today. 225# OHS at the 7am Happy Hour, then 380# Dead at the 5:30pm Happy Hour…

That’s what we call a good day.

DSC01330WTF Brian & Pnutz each took ~ 20min off their previous ‘Murph’ times.

Quantifiable results. Yes, they are a TON fitter!

DSC01349I honestly thought I was smiling. Smiling from a 370# dead PR. That’s the last time I try to show emotion…

DSC01350Fantastic Happy Hour by everyone!!! Lots of other great WOD’s done today…but those 2 groups were pretty funny!

See you all Saturday…AND Sunday @ 4:30pm!!!

Saturday’s WOD’s

Skill: Push Press

WOD:

My Buddy & Me: Teams of 2.

Each person does the full amount of reps.

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy deck squats
5 buddy Push Ups

Post times to comments

All Levels CrossFit

Skill:

Push Press: 3-2-2-1 (find 1RM)

WOD:

My Buddy & Me

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy pistols
5 buddy HSPU

Post time, pill load, about it & scaling to comments.

Interesting Fact: Honeybees have a type of hair on their eyes.

Don’t forget…Sunday’s @ 4:30pm start tomorow (Sunday)!

Sunday’s WOD:

Skill:

Pull Up Progressions: Kipping, illness Chest to Bar, viagra approved Belly Button to Bar, Butterfly, etc.

WOD: AMRAP IN 20 Minutes

5x Clapping Push Ups

10x KB Swing

15x Sit Up

Awesome job on our first ‘Official’ Sunday WOD! As we grow, so does our schedule. We started off with just 4 classes a week in January, and now we’re up to 23 awesome group classes each week…50 classes a week, here we come!

Interesting Fact: In Texas, it’s against the law for anyone to have a pair of pliers in his or her possession. (is this really true? really?)

This Sunday WOD was a hit! Tyler did a great job and it was an awesome way to end/start the week!

11031_1181585134616_1077812139_30458555_1944410_n

Here’s the Whiteboard! Not bad for our first official Sunday class. Expect more of this to come in the future…We LOVE working out, we love training, we love CrossFit!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups & Front Squats

WOD:

5 rounds for time

10 Push Ups

15 Goblet Squats (35/26#)

20 AbMat Sit ups

Post times to comments

All Levels CrossFit

Skill:

Front Squat

5-4-3-2-1

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, symptoms the second 8 are push-ups, hospital the third 8 intervals are sit-ups, approved and finally, the last 8 intervals are squats. There is no rest between exercises.

A. Pull Up

B. Push Up

C. Sit Up

D. Squat

Post total reps from all 32 intervals to comments.

Interesting Fact: Donald Duck comics were banned in Finland because he doesn’t wear pants.

Awesome day at CFNH!!! Every class had so much energy for their WOD today…it was incredible. Some amazing scores on Tabata Something Else as well.

Getting some WORK done at 12:30! What an awesome class!!!

Level 1 getting their Goblet Squats just right!

Tabata sit ups & push ups…the 4 minutes that will hurt for a few days. And yes, ‘you’re welcome’.

Heat 1 officially broken off…Heat 2 finishing those squats. Great job Joseph, Dinos, & Esther!!!

Melina & Lindsey rocking some legit push ups!

Another awesome day of CrossFit at CFNH!

See you all Tuesday for something completely different.

High score was 483 from Steven…although after doing that many reps he forgot to ‘put it on the board’. Can’t blame him.

Tuesday’s WOD

Skill:

500 meter Row Projection Test

Take your 500 Meter Row goal time (aka, prostate ‘I wanna row 500m in 1 min 30 sec).

How long can you keep that pace up on the 500meter row time projector on the Concept 2 Rower?

You get 3 attempts!

WOD:

21-15-9

DB/KB Hang Squat Cleans

Burpees

Go Heavy…but there is a 15 minute cap on this WOD. We want you to push yourself to the max, sickness so scale appropriately!

Post times & load to comments.

Short, unhealthy powerful workouts are where lots of gains are! Interested in improving your mile run? Well running more long distance won’t bring you the results you want. The same is true with our daily skill, which was the 500 meter row…one way to try and improve is just to keep doing what you’re doing and hope eventually you reach your goals. You could load up 200# on a barbell and keep failing at pressing it, hoping one day to get that overhead. OR…you could go with a weight you can press, improve your technique and overall power output through constantly varied workouts, and work your way up towards your goals. Don’t just jump on, strap in, pull off 500 meters, and hope you hit your mark. 500 meter rows are pretty painful…so build your skill and then Crush It!

Just sayin…

Interesting fact: McDonald’s salads can contain up to 60% more fat than their burgers.

Did you find that interesting? Then check out www.paleoblocks.com and have your mind friggin blown!

Stefan did great on this CrossFit Football WOD…partly because he played D1 Football at Bucknell!

The 500 meter Row Test Projection was almost worse than the 500 meter Row Test…almost.

After Monday’s bout with “Tabata Something Else”, a little pre WOD stretching was definitely in store.

Fantastic job on this short, powerful WOD everyone! Nearly everyone finished in under 15 minutes, and that’s exactly what we were looking for.

See you all Wednesday for…well, I think you know by now.

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

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We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

Friday’s Happy Hour results!!!

Choose any WOD you want! Post your completed work to comments.

Happy Hour is such a hit at CrossFit North Hollywood. Some athletes are even getting 2 or 3 WOD’s in a class…incredible!

Interesting Fact: Lightening strikes about 6, cialis 40mg 000 times per minute on this planet.

There were really 2 groups at CFNH’s Happy Hour Tonight.

1. The Murph Heads

2. The Dead Heads

Each group rocked some LEGIT PR’s.

One group was able to walk home. Walk very funny home.

The other groups walked home, stuff but we’re not sure whose house they ended up at. If you see Steven, viagra approved WTF Brian, JPizzle, or Pnutz, please call 818-635-6264. They shaved some serious time off their ‘Murph’, up to 20 minutes…and we hope they’re ok 😉

DSC01322Tom, a Dead Head, hits a PR! 330#, awesome.

DSC01327JPizzle did ‘Murph’ 2 weeks ago. He did great, but I told him that for a fully legit attempt at a CrossFit WOD, we have to enforce full range of motion on EVERY rep.

Did JPizzle take this the wrong way and get frustrated?

DSC01328No, he busted his butt, moved to an Unlimited CFNH Membership, and crushed it. He even made it on the record board, and  no one makes it on the record board without some LEGIT reps! Congrats bro!!!

DSC01333There is some truth to the rumor that Steven cancelled his online CrossFit score keeper membership and now just keeps all his scores on our record board.

He did ‘Murph’ the most bad @$$ way there is…20# vest. And did it all in 35:20. Yes, you read that right!

DSC01344Awesome!

DSC01348Tyler had 2 PR’s today. 225# OHS at the 7am Happy Hour, then 380# Dead at the 5:30pm Happy Hour…

That’s what we call a good day.

DSC01330WTF Brian & Pnutz each took ~ 20min off their previous ‘Murph’ times.

Quantifiable results. Yes, they are a TON fitter!

DSC01349I honestly thought I was smiling. Smiling from a 370# dead PR. That’s the last time I try to show emotion…

DSC01350Fantastic Happy Hour by everyone!!! Lots of other great WOD’s done today…but those 2 groups were pretty funny!

See you all Saturday…AND Sunday @ 4:30pm!!!

Saturday’s WOD’s

Skill: Push Press

WOD:

My Buddy & Me: Teams of 2.

Each person does the full amount of reps.

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy deck squats
5 buddy Push Ups

Post times to comments

All Levels CrossFit

Skill:

Push Press: 3-2-2-1 (find 1RM)

WOD:

My Buddy & Me

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy pistols
5 buddy HSPU

Post time, pill load, about it & scaling to comments.

Interesting Fact: Honeybees have a type of hair on their eyes.

Don’t forget…Sunday’s @ 4:30pm start tomorow (Sunday)!

Sunday’s WOD:

Skill:

Pull Up Progressions: Kipping, illness Chest to Bar, viagra approved Belly Button to Bar, Butterfly, etc.

WOD: AMRAP IN 20 Minutes

5x Clapping Push Ups

10x KB Swing

15x Sit Up

Awesome job on our first ‘Official’ Sunday WOD! As we grow, so does our schedule. We started off with just 4 classes a week in January, and now we’re up to 23 awesome group classes each week…50 classes a week, here we come!

Interesting Fact: In Texas, it’s against the law for anyone to have a pair of pliers in his or her possession. (is this really true? really?)

This Sunday WOD was a hit! Tyler did a great job and it was an awesome way to end/start the week!

11031_1181585134616_1077812139_30458555_1944410_n

Here’s the Whiteboard! Not bad for our first official Sunday class. Expect more of this to come in the future…We LOVE working out, we love training, we love CrossFit!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups & Front Squats

WOD:

5 rounds for time

10 Push Ups

15 Goblet Squats (35/26#)

20 AbMat Sit ups

Post times to comments

All Levels CrossFit

Skill:

Front Squat

5-4-3-2-1

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, symptoms the second 8 are push-ups, hospital the third 8 intervals are sit-ups, approved and finally, the last 8 intervals are squats. There is no rest between exercises.

A. Pull Up

B. Push Up

C. Sit Up

D. Squat

Post total reps from all 32 intervals to comments.

Interesting Fact: Donald Duck comics were banned in Finland because he doesn’t wear pants.

Awesome day at CFNH!!! Every class had so much energy for their WOD today…it was incredible. Some amazing scores on Tabata Something Else as well.

Getting some WORK done at 12:30! What an awesome class!!!

Level 1 getting their Goblet Squats just right!

Tabata sit ups & push ups…the 4 minutes that will hurt for a few days. And yes, ‘you’re welcome’.

Heat 1 officially broken off…Heat 2 finishing those squats. Great job Joseph, Dinos, & Esther!!!

Melina & Lindsey rocking some legit push ups!

Another awesome day of CrossFit at CFNH!

See you all Tuesday for something completely different.

High score was 483 from Steven…although after doing that many reps he forgot to ‘put it on the board’. Can’t blame him.

Tuesday’s WOD

Skill:

500 meter Row Projection Test

Take your 500 Meter Row goal time (aka, prostate ‘I wanna row 500m in 1 min 30 sec).

How long can you keep that pace up on the 500meter row time projector on the Concept 2 Rower?

You get 3 attempts!

WOD:

21-15-9

DB/KB Hang Squat Cleans

Burpees

Go Heavy…but there is a 15 minute cap on this WOD. We want you to push yourself to the max, sickness so scale appropriately!

Post times & load to comments.

Short, unhealthy powerful workouts are where lots of gains are! Interested in improving your mile run? Well running more long distance won’t bring you the results you want. The same is true with our daily skill, which was the 500 meter row…one way to try and improve is just to keep doing what you’re doing and hope eventually you reach your goals. You could load up 200# on a barbell and keep failing at pressing it, hoping one day to get that overhead. OR…you could go with a weight you can press, improve your technique and overall power output through constantly varied workouts, and work your way up towards your goals. Don’t just jump on, strap in, pull off 500 meters, and hope you hit your mark. 500 meter rows are pretty painful…so build your skill and then Crush It!

Just sayin…

Interesting fact: McDonald’s salads can contain up to 60% more fat than their burgers.

Did you find that interesting? Then check out www.paleoblocks.com and have your mind friggin blown!

Stefan did great on this CrossFit Football WOD…partly because he played D1 Football at Bucknell!

The 500 meter Row Test Projection was almost worse than the 500 meter Row Test…almost.

After Monday’s bout with “Tabata Something Else”, a little pre WOD stretching was definitely in store.

Fantastic job on this short, powerful WOD everyone! Nearly everyone finished in under 15 minutes, and that’s exactly what we were looking for.

See you all Wednesday for…well, I think you know by now.

Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Medicine Ball Cleans

WOD:

15 minute A.M.R.A.P (as many rounds as possible)

  • 6 Medicine Ball Cleans into Wall Ball
  • 12 Kettlebell Swings

Post times and load to comments.

All Levels CrossFit

Skill:

Deadlift

3-3-3-3

WOD:

20 Minute A.M.R.A.P.

  • 5 Knees to Elbows
  • 10 DB Push Press
  • 100 Yard DB Farmers Walk

Post number of rounds completed and load to comments.

Interesting Fact: In ancient Japan, public contests were held to see who in a town could fart the loudest and longest. Winners were awarded many prizes and received great recognition.

1230 class getting their stretch on…it’s been an awesome week so far…so we’re making sure our athletes can keep going!

With over a 1, ask 000 pounds of new bumper plates @ CFNH, Superman can finally begin to get near his deadlift max!

Daniel making sure he gets to the top of his push press each time

Thais is having a BLAST doing knees to elbows during her WOD @ the 5:30pm class 🙂

Coach Tyler and Coach Peanuts taking our Level 1 class through the proper form on the medicine ball cleans

Add they’re Off! Level 1 tackling the MedBall Clean into Wall ball during their WOD!

One of our newest members, Siobahn, doing a great job on her push press!

For more photos, check out our facebook: www.facebook.com/cfnoho

Fantastic job! See you all Thursday for something heavy!

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

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We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

Friday’s Happy Hour results!!!

Choose any WOD you want! Post your completed work to comments.

Happy Hour is such a hit at CrossFit North Hollywood. Some athletes are even getting 2 or 3 WOD’s in a class…incredible!

Interesting Fact: Lightening strikes about 6, cialis 40mg 000 times per minute on this planet.

There were really 2 groups at CFNH’s Happy Hour Tonight.

1. The Murph Heads

2. The Dead Heads

Each group rocked some LEGIT PR’s.

One group was able to walk home. Walk very funny home.

The other groups walked home, stuff but we’re not sure whose house they ended up at. If you see Steven, viagra approved WTF Brian, JPizzle, or Pnutz, please call 818-635-6264. They shaved some serious time off their ‘Murph’, up to 20 minutes…and we hope they’re ok 😉

DSC01322Tom, a Dead Head, hits a PR! 330#, awesome.

DSC01327JPizzle did ‘Murph’ 2 weeks ago. He did great, but I told him that for a fully legit attempt at a CrossFit WOD, we have to enforce full range of motion on EVERY rep.

Did JPizzle take this the wrong way and get frustrated?

DSC01328No, he busted his butt, moved to an Unlimited CFNH Membership, and crushed it. He even made it on the record board, and  no one makes it on the record board without some LEGIT reps! Congrats bro!!!

DSC01333There is some truth to the rumor that Steven cancelled his online CrossFit score keeper membership and now just keeps all his scores on our record board.

He did ‘Murph’ the most bad @$$ way there is…20# vest. And did it all in 35:20. Yes, you read that right!

DSC01344Awesome!

DSC01348Tyler had 2 PR’s today. 225# OHS at the 7am Happy Hour, then 380# Dead at the 5:30pm Happy Hour…

That’s what we call a good day.

DSC01330WTF Brian & Pnutz each took ~ 20min off their previous ‘Murph’ times.

Quantifiable results. Yes, they are a TON fitter!

DSC01349I honestly thought I was smiling. Smiling from a 370# dead PR. That’s the last time I try to show emotion…

DSC01350Fantastic Happy Hour by everyone!!! Lots of other great WOD’s done today…but those 2 groups were pretty funny!

See you all Saturday…AND Sunday @ 4:30pm!!!

Saturday’s WOD’s

Skill: Push Press

WOD:

My Buddy & Me: Teams of 2.

Each person does the full amount of reps.

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy deck squats
5 buddy Push Ups

Post times to comments

All Levels CrossFit

Skill:

Push Press: 3-2-2-1 (find 1RM)

WOD:

My Buddy & Me

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy pistols
5 buddy HSPU

Post time, pill load, about it & scaling to comments.

Interesting Fact: Honeybees have a type of hair on their eyes.

Don’t forget…Sunday’s @ 4:30pm start tomorow (Sunday)!

Sunday’s WOD:

Skill:

Pull Up Progressions: Kipping, illness Chest to Bar, viagra approved Belly Button to Bar, Butterfly, etc.

WOD: AMRAP IN 20 Minutes

5x Clapping Push Ups

10x KB Swing

15x Sit Up

Awesome job on our first ‘Official’ Sunday WOD! As we grow, so does our schedule. We started off with just 4 classes a week in January, and now we’re up to 23 awesome group classes each week…50 classes a week, here we come!

Interesting Fact: In Texas, it’s against the law for anyone to have a pair of pliers in his or her possession. (is this really true? really?)

This Sunday WOD was a hit! Tyler did a great job and it was an awesome way to end/start the week!

11031_1181585134616_1077812139_30458555_1944410_n

Here’s the Whiteboard! Not bad for our first official Sunday class. Expect more of this to come in the future…We LOVE working out, we love training, we love CrossFit!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups & Front Squats

WOD:

5 rounds for time

10 Push Ups

15 Goblet Squats (35/26#)

20 AbMat Sit ups

Post times to comments

All Levels CrossFit

Skill:

Front Squat

5-4-3-2-1

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, symptoms the second 8 are push-ups, hospital the third 8 intervals are sit-ups, approved and finally, the last 8 intervals are squats. There is no rest between exercises.

A. Pull Up

B. Push Up

C. Sit Up

D. Squat

Post total reps from all 32 intervals to comments.

Interesting Fact: Donald Duck comics were banned in Finland because he doesn’t wear pants.

Awesome day at CFNH!!! Every class had so much energy for their WOD today…it was incredible. Some amazing scores on Tabata Something Else as well.

Getting some WORK done at 12:30! What an awesome class!!!

Level 1 getting their Goblet Squats just right!

Tabata sit ups & push ups…the 4 minutes that will hurt for a few days. And yes, ‘you’re welcome’.

Heat 1 officially broken off…Heat 2 finishing those squats. Great job Joseph, Dinos, & Esther!!!

Melina & Lindsey rocking some legit push ups!

Another awesome day of CrossFit at CFNH!

See you all Tuesday for something completely different.

High score was 483 from Steven…although after doing that many reps he forgot to ‘put it on the board’. Can’t blame him.

Tuesday’s WOD

Skill:

500 meter Row Projection Test

Take your 500 Meter Row goal time (aka, prostate ‘I wanna row 500m in 1 min 30 sec).

How long can you keep that pace up on the 500meter row time projector on the Concept 2 Rower?

You get 3 attempts!

WOD:

21-15-9

DB/KB Hang Squat Cleans

Burpees

Go Heavy…but there is a 15 minute cap on this WOD. We want you to push yourself to the max, sickness so scale appropriately!

Post times & load to comments.

Short, unhealthy powerful workouts are where lots of gains are! Interested in improving your mile run? Well running more long distance won’t bring you the results you want. The same is true with our daily skill, which was the 500 meter row…one way to try and improve is just to keep doing what you’re doing and hope eventually you reach your goals. You could load up 200# on a barbell and keep failing at pressing it, hoping one day to get that overhead. OR…you could go with a weight you can press, improve your technique and overall power output through constantly varied workouts, and work your way up towards your goals. Don’t just jump on, strap in, pull off 500 meters, and hope you hit your mark. 500 meter rows are pretty painful…so build your skill and then Crush It!

Just sayin…

Interesting fact: McDonald’s salads can contain up to 60% more fat than their burgers.

Did you find that interesting? Then check out www.paleoblocks.com and have your mind friggin blown!

Stefan did great on this CrossFit Football WOD…partly because he played D1 Football at Bucknell!

The 500 meter Row Test Projection was almost worse than the 500 meter Row Test…almost.

After Monday’s bout with “Tabata Something Else”, a little pre WOD stretching was definitely in store.

Fantastic job on this short, powerful WOD everyone! Nearly everyone finished in under 15 minutes, and that’s exactly what we were looking for.

See you all Wednesday for…well, I think you know by now.

Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Medicine Ball Cleans

WOD:

15 minute A.M.R.A.P (as many rounds as possible)

  • 6 Medicine Ball Cleans into Wall Ball
  • 12 Kettlebell Swings

Post times and load to comments.

All Levels CrossFit

Skill:

Deadlift

3-3-3-3

WOD:

20 Minute A.M.R.A.P.

  • 5 Knees to Elbows
  • 10 DB Push Press
  • 100 Yard DB Farmers Walk

Post number of rounds completed and load to comments.

Interesting Fact: In ancient Japan, public contests were held to see who in a town could fart the loudest and longest. Winners were awarded many prizes and received great recognition.

1230 class getting their stretch on…it’s been an awesome week so far…so we’re making sure our athletes can keep going!

With over a 1, ask 000 pounds of new bumper plates @ CFNH, Superman can finally begin to get near his deadlift max!

Daniel making sure he gets to the top of his push press each time

Thais is having a BLAST doing knees to elbows during her WOD @ the 5:30pm class 🙂

Coach Tyler and Coach Peanuts taking our Level 1 class through the proper form on the medicine ball cleans

Add they’re Off! Level 1 tackling the MedBall Clean into Wall ball during their WOD!

One of our newest members, Siobahn, doing a great job on her push press!

For more photos, check out our facebook: www.facebook.com/cfnoho

Fantastic job! See you all Thursday for something heavy!

Thursday’s WOD

All Levels CrossFit

Skill:

Kettle Bell Fun

  • 180 degree turns
  • Figure 8
  • Back to Heart

WOD:

Tower of Power…Back Squat Edition 🙂

5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout would look as follows:

  • Round 1:     135# men/ 85# women       Point value for each rep: 1
  • Round 2:     185# men/ 115# women     Point value for each rep: 3
  • Round 3:     225# men/ 145# women    Point value for each rep: 7
  • Round 4:     185# men/ 115# women     Point value for each rep: 3
  • Round 5:     135# men/ 85# women     Point value for each rep: 1

Scale weight appropriately.

Post times and load to comments.

Interesting Fact: If you have three quarters, generic four dimes, and four pennies, you have $1.19. You also have the largest amount of money in coins without being able to make change for a dollar.
[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

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Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

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We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

Friday’s Happy Hour results!!!

Choose any WOD you want! Post your completed work to comments.

Happy Hour is such a hit at CrossFit North Hollywood. Some athletes are even getting 2 or 3 WOD’s in a class…incredible!

Interesting Fact: Lightening strikes about 6, cialis 40mg 000 times per minute on this planet.

There were really 2 groups at CFNH’s Happy Hour Tonight.

1. The Murph Heads

2. The Dead Heads

Each group rocked some LEGIT PR’s.

One group was able to walk home. Walk very funny home.

The other groups walked home, stuff but we’re not sure whose house they ended up at. If you see Steven, viagra approved WTF Brian, JPizzle, or Pnutz, please call 818-635-6264. They shaved some serious time off their ‘Murph’, up to 20 minutes…and we hope they’re ok 😉

DSC01322Tom, a Dead Head, hits a PR! 330#, awesome.

DSC01327JPizzle did ‘Murph’ 2 weeks ago. He did great, but I told him that for a fully legit attempt at a CrossFit WOD, we have to enforce full range of motion on EVERY rep.

Did JPizzle take this the wrong way and get frustrated?

DSC01328No, he busted his butt, moved to an Unlimited CFNH Membership, and crushed it. He even made it on the record board, and  no one makes it on the record board without some LEGIT reps! Congrats bro!!!

DSC01333There is some truth to the rumor that Steven cancelled his online CrossFit score keeper membership and now just keeps all his scores on our record board.

He did ‘Murph’ the most bad @$$ way there is…20# vest. And did it all in 35:20. Yes, you read that right!

DSC01344Awesome!

DSC01348Tyler had 2 PR’s today. 225# OHS at the 7am Happy Hour, then 380# Dead at the 5:30pm Happy Hour…

That’s what we call a good day.

DSC01330WTF Brian & Pnutz each took ~ 20min off their previous ‘Murph’ times.

Quantifiable results. Yes, they are a TON fitter!

DSC01349I honestly thought I was smiling. Smiling from a 370# dead PR. That’s the last time I try to show emotion…

DSC01350Fantastic Happy Hour by everyone!!! Lots of other great WOD’s done today…but those 2 groups were pretty funny!

See you all Saturday…AND Sunday @ 4:30pm!!!

Saturday’s WOD’s

Skill: Push Press

WOD:

My Buddy & Me: Teams of 2.

Each person does the full amount of reps.

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy deck squats
5 buddy Push Ups

Post times to comments

All Levels CrossFit

Skill:

Push Press: 3-2-2-1 (find 1RM)

WOD:

My Buddy & Me

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy pistols
5 buddy HSPU

Post time, pill load, about it & scaling to comments.

Interesting Fact: Honeybees have a type of hair on their eyes.

Don’t forget…Sunday’s @ 4:30pm start tomorow (Sunday)!

Sunday’s WOD:

Skill:

Pull Up Progressions: Kipping, illness Chest to Bar, viagra approved Belly Button to Bar, Butterfly, etc.

WOD: AMRAP IN 20 Minutes

5x Clapping Push Ups

10x KB Swing

15x Sit Up

Awesome job on our first ‘Official’ Sunday WOD! As we grow, so does our schedule. We started off with just 4 classes a week in January, and now we’re up to 23 awesome group classes each week…50 classes a week, here we come!

Interesting Fact: In Texas, it’s against the law for anyone to have a pair of pliers in his or her possession. (is this really true? really?)

This Sunday WOD was a hit! Tyler did a great job and it was an awesome way to end/start the week!

11031_1181585134616_1077812139_30458555_1944410_n

Here’s the Whiteboard! Not bad for our first official Sunday class. Expect more of this to come in the future…We LOVE working out, we love training, we love CrossFit!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups & Front Squats

WOD:

5 rounds for time

10 Push Ups

15 Goblet Squats (35/26#)

20 AbMat Sit ups

Post times to comments

All Levels CrossFit

Skill:

Front Squat

5-4-3-2-1

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, symptoms the second 8 are push-ups, hospital the third 8 intervals are sit-ups, approved and finally, the last 8 intervals are squats. There is no rest between exercises.

A. Pull Up

B. Push Up

C. Sit Up

D. Squat

Post total reps from all 32 intervals to comments.

Interesting Fact: Donald Duck comics were banned in Finland because he doesn’t wear pants.

Awesome day at CFNH!!! Every class had so much energy for their WOD today…it was incredible. Some amazing scores on Tabata Something Else as well.

Getting some WORK done at 12:30! What an awesome class!!!

Level 1 getting their Goblet Squats just right!

Tabata sit ups & push ups…the 4 minutes that will hurt for a few days. And yes, ‘you’re welcome’.

Heat 1 officially broken off…Heat 2 finishing those squats. Great job Joseph, Dinos, & Esther!!!

Melina & Lindsey rocking some legit push ups!

Another awesome day of CrossFit at CFNH!

See you all Tuesday for something completely different.

High score was 483 from Steven…although after doing that many reps he forgot to ‘put it on the board’. Can’t blame him.

Tuesday’s WOD

Skill:

500 meter Row Projection Test

Take your 500 Meter Row goal time (aka, prostate ‘I wanna row 500m in 1 min 30 sec).

How long can you keep that pace up on the 500meter row time projector on the Concept 2 Rower?

You get 3 attempts!

WOD:

21-15-9

DB/KB Hang Squat Cleans

Burpees

Go Heavy…but there is a 15 minute cap on this WOD. We want you to push yourself to the max, sickness so scale appropriately!

Post times & load to comments.

Short, unhealthy powerful workouts are where lots of gains are! Interested in improving your mile run? Well running more long distance won’t bring you the results you want. The same is true with our daily skill, which was the 500 meter row…one way to try and improve is just to keep doing what you’re doing and hope eventually you reach your goals. You could load up 200# on a barbell and keep failing at pressing it, hoping one day to get that overhead. OR…you could go with a weight you can press, improve your technique and overall power output through constantly varied workouts, and work your way up towards your goals. Don’t just jump on, strap in, pull off 500 meters, and hope you hit your mark. 500 meter rows are pretty painful…so build your skill and then Crush It!

Just sayin…

Interesting fact: McDonald’s salads can contain up to 60% more fat than their burgers.

Did you find that interesting? Then check out www.paleoblocks.com and have your mind friggin blown!

Stefan did great on this CrossFit Football WOD…partly because he played D1 Football at Bucknell!

The 500 meter Row Test Projection was almost worse than the 500 meter Row Test…almost.

After Monday’s bout with “Tabata Something Else”, a little pre WOD stretching was definitely in store.

Fantastic job on this short, powerful WOD everyone! Nearly everyone finished in under 15 minutes, and that’s exactly what we were looking for.

See you all Wednesday for…well, I think you know by now.

Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Medicine Ball Cleans

WOD:

15 minute A.M.R.A.P (as many rounds as possible)

  • 6 Medicine Ball Cleans into Wall Ball
  • 12 Kettlebell Swings

Post times and load to comments.

All Levels CrossFit

Skill:

Deadlift

3-3-3-3

WOD:

20 Minute A.M.R.A.P.

  • 5 Knees to Elbows
  • 10 DB Push Press
  • 100 Yard DB Farmers Walk

Post number of rounds completed and load to comments.

Interesting Fact: In ancient Japan, public contests were held to see who in a town could fart the loudest and longest. Winners were awarded many prizes and received great recognition.

1230 class getting their stretch on…it’s been an awesome week so far…so we’re making sure our athletes can keep going!

With over a 1, ask 000 pounds of new bumper plates @ CFNH, Superman can finally begin to get near his deadlift max!

Daniel making sure he gets to the top of his push press each time

Thais is having a BLAST doing knees to elbows during her WOD @ the 5:30pm class 🙂

Coach Tyler and Coach Peanuts taking our Level 1 class through the proper form on the medicine ball cleans

Add they’re Off! Level 1 tackling the MedBall Clean into Wall ball during their WOD!

One of our newest members, Siobahn, doing a great job on her push press!

For more photos, check out our facebook: www.facebook.com/cfnoho

Fantastic job! See you all Thursday for something heavy!

Thursday’s WOD

All Levels CrossFit

Skill:

Kettle Bell Fun

  • 180 degree turns
  • Figure 8
  • Back to Heart

WOD:

Tower of Power…Back Squat Edition 🙂

5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout would look as follows:

  • Round 1:     135# men/ 85# women       Point value for each rep: 1
  • Round 2:     185# men/ 115# women     Point value for each rep: 3
  • Round 3:     225# men/ 145# women    Point value for each rep: 7
  • Round 4:     185# men/ 115# women     Point value for each rep: 3
  • Round 5:     135# men/ 85# women     Point value for each rep: 1

Scale weight appropriately.

Post times and load to comments.

Interesting Fact: If you have three quarters, generic four dimes, and four pennies, you have $1.19. You also have the largest amount of money in coins without being able to make change for a dollar.
Saturday’s WOD’s

Level 1:

Skill:

Back Squat

WOD:

‘Dirty 30’

30 reps of each, ampoule for time.

Box Jumps

Jumping Pull Ups

Kettlebell Swings (35/26#)

Walking Lunge Steps

Knees to Elbow

Push Press (45/33#)

Back Extensions

Wall Ball

Burpees

Double Unders

Post times to comments.

All Levels CrossFit

Skill:

Strict Press

5-5-5-5

WOD:

“The 2009 CrossFit Games Final Chipper”

15x Squat Clean (155#/100#)

30x Toes to Bar

30x Box Jumps (24″/20″)

15x Muscle Ups (10 for women, and or 3 to 1 of Pull Ups & Dips if you can’t do Muscle Ups)

30x DB Push Press (40/25#)

30x Double Unders

15x Thrusters (135/95#)

30x Pull Ups

30x Burpees

300′ of Overhead Walking Lunge (45/25# bumper plate)

Post time and scaling to comments.

Interesting Fact: The first novel ever written on a typewriter was “Tom Sawyer”.

Fun day at CFNH. An even more fun day for a couple of famous ‘chipper’ WOD’s. Chippers are fun to do every now and then, lots of different movements, each different combination can make for a completely different workout. The 2 WOD’s we did Saturday were both chippers, but pretty different. The ‘Dirty 30’, a version of the Filthy 50, is a long, relatively lightly weighted workout, while the Games Chipper has heavy elements and high reps through out! Ever Ready? Yes we are!


 

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

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Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

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We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

Friday’s Happy Hour results!!!

Choose any WOD you want! Post your completed work to comments.

Happy Hour is such a hit at CrossFit North Hollywood. Some athletes are even getting 2 or 3 WOD’s in a class…incredible!

Interesting Fact: Lightening strikes about 6, cialis 40mg 000 times per minute on this planet.

There were really 2 groups at CFNH’s Happy Hour Tonight.

1. The Murph Heads

2. The Dead Heads

Each group rocked some LEGIT PR’s.

One group was able to walk home. Walk very funny home.

The other groups walked home, stuff but we’re not sure whose house they ended up at. If you see Steven, viagra approved WTF Brian, JPizzle, or Pnutz, please call 818-635-6264. They shaved some serious time off their ‘Murph’, up to 20 minutes…and we hope they’re ok 😉

DSC01322Tom, a Dead Head, hits a PR! 330#, awesome.

DSC01327JPizzle did ‘Murph’ 2 weeks ago. He did great, but I told him that for a fully legit attempt at a CrossFit WOD, we have to enforce full range of motion on EVERY rep.

Did JPizzle take this the wrong way and get frustrated?

DSC01328No, he busted his butt, moved to an Unlimited CFNH Membership, and crushed it. He even made it on the record board, and  no one makes it on the record board without some LEGIT reps! Congrats bro!!!

DSC01333There is some truth to the rumor that Steven cancelled his online CrossFit score keeper membership and now just keeps all his scores on our record board.

He did ‘Murph’ the most bad @$$ way there is…20# vest. And did it all in 35:20. Yes, you read that right!

DSC01344Awesome!

DSC01348Tyler had 2 PR’s today. 225# OHS at the 7am Happy Hour, then 380# Dead at the 5:30pm Happy Hour…

That’s what we call a good day.

DSC01330WTF Brian & Pnutz each took ~ 20min off their previous ‘Murph’ times.

Quantifiable results. Yes, they are a TON fitter!

DSC01349I honestly thought I was smiling. Smiling from a 370# dead PR. That’s the last time I try to show emotion…

DSC01350Fantastic Happy Hour by everyone!!! Lots of other great WOD’s done today…but those 2 groups were pretty funny!

See you all Saturday…AND Sunday @ 4:30pm!!!

Saturday’s WOD’s

Skill: Push Press

WOD:

My Buddy & Me: Teams of 2.

Each person does the full amount of reps.

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy deck squats
5 buddy Push Ups

Post times to comments

All Levels CrossFit

Skill:

Push Press: 3-2-2-1 (find 1RM)

WOD:

My Buddy & Me

40 Deadlifts (65#) – each person does 40.

Then:

30 buddy sit ups
20 buddy pull ups (each does 20)
10 buddy pistols
5 buddy HSPU

Post time, pill load, about it & scaling to comments.

Interesting Fact: Honeybees have a type of hair on their eyes.

Don’t forget…Sunday’s @ 4:30pm start tomorow (Sunday)!

Sunday’s WOD:

Skill:

Pull Up Progressions: Kipping, illness Chest to Bar, viagra approved Belly Button to Bar, Butterfly, etc.

WOD: AMRAP IN 20 Minutes

5x Clapping Push Ups

10x KB Swing

15x Sit Up

Awesome job on our first ‘Official’ Sunday WOD! As we grow, so does our schedule. We started off with just 4 classes a week in January, and now we’re up to 23 awesome group classes each week…50 classes a week, here we come!

Interesting Fact: In Texas, it’s against the law for anyone to have a pair of pliers in his or her possession. (is this really true? really?)

This Sunday WOD was a hit! Tyler did a great job and it was an awesome way to end/start the week!

11031_1181585134616_1077812139_30458555_1944410_n

Here’s the Whiteboard! Not bad for our first official Sunday class. Expect more of this to come in the future…We LOVE working out, we love training, we love CrossFit!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups & Front Squats

WOD:

5 rounds for time

10 Push Ups

15 Goblet Squats (35/26#)

20 AbMat Sit ups

Post times to comments

All Levels CrossFit

Skill:

Front Squat

5-4-3-2-1

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, symptoms the second 8 are push-ups, hospital the third 8 intervals are sit-ups, approved and finally, the last 8 intervals are squats. There is no rest between exercises.

A. Pull Up

B. Push Up

C. Sit Up

D. Squat

Post total reps from all 32 intervals to comments.

Interesting Fact: Donald Duck comics were banned in Finland because he doesn’t wear pants.

Awesome day at CFNH!!! Every class had so much energy for their WOD today…it was incredible. Some amazing scores on Tabata Something Else as well.

Getting some WORK done at 12:30! What an awesome class!!!

Level 1 getting their Goblet Squats just right!

Tabata sit ups & push ups…the 4 minutes that will hurt for a few days. And yes, ‘you’re welcome’.

Heat 1 officially broken off…Heat 2 finishing those squats. Great job Joseph, Dinos, & Esther!!!

Melina & Lindsey rocking some legit push ups!

Another awesome day of CrossFit at CFNH!

See you all Tuesday for something completely different.

High score was 483 from Steven…although after doing that many reps he forgot to ‘put it on the board’. Can’t blame him.

Tuesday’s WOD

Skill:

500 meter Row Projection Test

Take your 500 Meter Row goal time (aka, prostate ‘I wanna row 500m in 1 min 30 sec).

How long can you keep that pace up on the 500meter row time projector on the Concept 2 Rower?

You get 3 attempts!

WOD:

21-15-9

DB/KB Hang Squat Cleans

Burpees

Go Heavy…but there is a 15 minute cap on this WOD. We want you to push yourself to the max, sickness so scale appropriately!

Post times & load to comments.

Short, unhealthy powerful workouts are where lots of gains are! Interested in improving your mile run? Well running more long distance won’t bring you the results you want. The same is true with our daily skill, which was the 500 meter row…one way to try and improve is just to keep doing what you’re doing and hope eventually you reach your goals. You could load up 200# on a barbell and keep failing at pressing it, hoping one day to get that overhead. OR…you could go with a weight you can press, improve your technique and overall power output through constantly varied workouts, and work your way up towards your goals. Don’t just jump on, strap in, pull off 500 meters, and hope you hit your mark. 500 meter rows are pretty painful…so build your skill and then Crush It!

Just sayin…

Interesting fact: McDonald’s salads can contain up to 60% more fat than their burgers.

Did you find that interesting? Then check out www.paleoblocks.com and have your mind friggin blown!

Stefan did great on this CrossFit Football WOD…partly because he played D1 Football at Bucknell!

The 500 meter Row Test Projection was almost worse than the 500 meter Row Test…almost.

After Monday’s bout with “Tabata Something Else”, a little pre WOD stretching was definitely in store.

Fantastic job on this short, powerful WOD everyone! Nearly everyone finished in under 15 minutes, and that’s exactly what we were looking for.

See you all Wednesday for…well, I think you know by now.

Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Medicine Ball Cleans

WOD:

15 minute A.M.R.A.P (as many rounds as possible)

  • 6 Medicine Ball Cleans into Wall Ball
  • 12 Kettlebell Swings

Post times and load to comments.

All Levels CrossFit

Skill:

Deadlift

3-3-3-3

WOD:

20 Minute A.M.R.A.P.

  • 5 Knees to Elbows
  • 10 DB Push Press
  • 100 Yard DB Farmers Walk

Post number of rounds completed and load to comments.

Interesting Fact: In ancient Japan, public contests were held to see who in a town could fart the loudest and longest. Winners were awarded many prizes and received great recognition.

1230 class getting their stretch on…it’s been an awesome week so far…so we’re making sure our athletes can keep going!

With over a 1, ask 000 pounds of new bumper plates @ CFNH, Superman can finally begin to get near his deadlift max!

Daniel making sure he gets to the top of his push press each time

Thais is having a BLAST doing knees to elbows during her WOD @ the 5:30pm class 🙂

Coach Tyler and Coach Peanuts taking our Level 1 class through the proper form on the medicine ball cleans

Add they’re Off! Level 1 tackling the MedBall Clean into Wall ball during their WOD!

One of our newest members, Siobahn, doing a great job on her push press!

For more photos, check out our facebook: www.facebook.com/cfnoho

Fantastic job! See you all Thursday for something heavy!

Thursday’s WOD

All Levels CrossFit

Skill:

Kettle Bell Fun

  • 180 degree turns
  • Figure 8
  • Back to Heart

WOD:

Tower of Power…Back Squat Edition 🙂

5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout would look as follows:

  • Round 1:     135# men/ 85# women       Point value for each rep: 1
  • Round 2:     185# men/ 115# women     Point value for each rep: 3
  • Round 3:     225# men/ 145# women    Point value for each rep: 7
  • Round 4:     185# men/ 115# women     Point value for each rep: 3
  • Round 5:     135# men/ 85# women     Point value for each rep: 1

Scale weight appropriately.

Post times and load to comments.

Interesting Fact: If you have three quarters, generic four dimes, and four pennies, you have $1.19. You also have the largest amount of money in coins without being able to make change for a dollar.
Saturday’s WOD’s

Level 1:

Skill:

Back Squat

WOD:

‘Dirty 30’

30 reps of each, ampoule for time.

Box Jumps

Jumping Pull Ups

Kettlebell Swings (35/26#)

Walking Lunge Steps

Knees to Elbow

Push Press (45/33#)

Back Extensions

Wall Ball

Burpees

Double Unders

Post times to comments.

All Levels CrossFit

Skill:

Strict Press

5-5-5-5

WOD:

“The 2009 CrossFit Games Final Chipper”

15x Squat Clean (155#/100#)

30x Toes to Bar

30x Box Jumps (24″/20″)

15x Muscle Ups (10 for women, and or 3 to 1 of Pull Ups & Dips if you can’t do Muscle Ups)

30x DB Push Press (40/25#)

30x Double Unders

15x Thrusters (135/95#)

30x Pull Ups

30x Burpees

300′ of Overhead Walking Lunge (45/25# bumper plate)

Post time and scaling to comments.

Interesting Fact: The first novel ever written on a typewriter was “Tom Sawyer”.

Fun day at CFNH. An even more fun day for a couple of famous ‘chipper’ WOD’s. Chippers are fun to do every now and then, lots of different movements, each different combination can make for a completely different workout. The 2 WOD’s we did Saturday were both chippers, but pretty different. The ‘Dirty 30’, a version of the Filthy 50, is a long, relatively lightly weighted workout, while the Games Chipper has heavy elements and high reps through out! Ever Ready? Yes we are!


 

Sunday’s WOD

Skill:

Agility & Footwork

-Cone Drills

-Agility Ladder

WOD:

AMRAP in 10 minutes

5x Deadlift (225/155#)

5x Burpee

5x Pull Up

Post rounds completed & load to comments

This was a really fun WOD, cialis 40mg short enough that you can go heavy, patient but just long enough that you have to mentally push yourself to get the maximum result. As always, you all performed amazing!
Congrats to Esther for adding 20# to her PR on the deadlift AFTER the WOD (193#), and for Bonnie adding another 5#, to make it an even 230#! Fantastic ladies!

Our Holiday schedule this week will be as follows:

Monday through Wednesday regular schedule.

Thursday we’re closed. Your WOD is to watch football and try not to talk the ENTIRE day to your family about CrossFit.

Friday, no 7am or 12:30pm. We will have Happy Hour from 5pm to 7pm.

Regular schedule Saturday & Sunday.

Interesting Fact: Every day is about 55 billionths of a second longer than the day before it.

[youtube=http://www.youtube.com/watch?v=snW2wKqWcWs&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1] October was an awesome month at CFNH! We had our first Nutritional Challenge, discount coordinated by CFNH members Laura & Leah! It has been an amazing experience, one that we’ll sure be doing more of in the future. If you would like further information on improving your diet, health, &  fitness, please visit www.paleoblocks.com.

We had our first Sunday run @ Runyon Canyon. Stay tuned for details on the next one, coming this month!

Finally, our EPIC Halloween WOD. They will be talking about it for a  while. And by they, I mean us. Now, by popular demand…more photos!

13438_509404004556_142500150_30388140_2023324_sCFNH member Bryce carved this awesome jack-o-lantern for us! If you look closely, the teeth spell CrossFit and the O is a kettlebell! Incredible!

DSC00784Uncle Sam wants YOU to CrossFit.

DSC00797CrossFitters are just a bunch of clowns…

DSC00798Speedy Gonzalez has the fastest Front Squat ever!

DSC00811Yeah, we went for a run like this!

DSC0082840 people snatching in costumes…pretty freaking cool!

DSC00830I don’t even know what to say here…

DSC00835Too funny…Saturday was a laugh riot!

DSC00852How does Popeye stay so strong? Well CrossFit & PaleoBlocks of course!

DSC00856Halloween Burpees!

DSC00848Remember that kid from the Blind Melon video?

DSC00866WTF Brian is one jacked baby!

DSC00873I don’t think they did KTE’s in Jazzercize.

DSC00875This…Is…CrossFit North Hollywood!

DSC00880Laura is taking the monthly Paleo Challenge very, very seriously.

DSC00887Jacky Moon/Will Ferrel aint got nothin on us!

DSC00890They don’t call  the WOD “Death By” for nothin…

DSC00893The top half is NOT a costume.

DSC00900Hilarious.

DSC00902“Adults are weird”

DSC00911A great party…great people…and great CrossFit.

DSC00808Good times.

Monday’s WOD’s:
Level 1

Skill:

Push Jerk

WOD:

Teams of 2

3 rounds each of:

7x one arm db jerk (each arm)

14x lateral jump

21x sit ups

All Levels:

Skill:

Push Jerk, order 5-4-3-2-1

WOD:

Teams of 2

3 rounds each for time:

7x one arm db snatch (each arm)

14x lateral jump (24″/18″ hurdle)

21x Knees-t0-Elbows

While one partner works through the round, the other must hold 2 db’s fully extended overhead. If the db’s are dropped from overhead, both partners must do 3 burpees before resuming the WOD.

Post partners, loads, and times to comments.

Interesting Fact: Charlie Brown’s father was a barber.

DSC00923Big day at CFNH yesterday! Our ever growing 1230 class just added 2 new athletes! What a ‘warm up’ circle!!!

DSC00926New guy Josh did a great job handling the 1.5 Pood KB!

DSC00929What in the world? CrossFit always has something new for ya! Single arm KB swings while your partner holds DB’s overhead. Good, good times.

DSC00940New guy Frank staying strong…and hoping his partner Eric finishes the round with no extra burpees!

DSC00943Yeah Buddy!

DSC00945Great job Daniel & Bryce!

DSC0094718 athletes at our Level 1 CrossFit class…and yes, we’ve got room for YOU to join us!

DSC00950Gopal rocking the 2 arm swing!

DSC00951Coach Kris held this position for 12 minutes… 😉

DSC00952Chris has been with us for almost 2 months now, and is starting to pack on some muscle as well as get Super Fit! Great job!

DSC00958How can you not get results with a class full of people working so hard? Oh, that’s right, you HAVE TO get results!

DSC00961WTF Brian, Graig, & Nicollete hoping their partners can go just a little bit faster!

DSC00964CrossFit athletes can do ANYTHING!

DSC00965Coach Tyler killed this WOD…and that’s after he set a PR of 265# on the Push Jerk! Incredible!

DSC00967New guy Wade aint so new to CrossFit. He just moved to the area, but has been training at Team CrossFit Academy for quite a while. We’re very happy to have you as a part of our Family, Wade! Welcome!

DSC00975Getting some WORK DONE!

DSC00977Yes, Cristina shows it is possible to smile and workout at high intensity!

DSC00976Josh balanced on the rope for 13 minutes. Not bad, I only got 11 minutes…

DSC00978Awesome job Ladies!

See you all Wednesday for something completely different!

Tuesday’s WOD:

Skill:

Pause Front Squats, cheapest 4-3-3-2

WOD:

Power Clean & Wall Ball

20/5

15/10

10/15

5/20

Post Loads & Times to comments for both Pause Front Squats & WOD.

Interesting Fact: Donald Duck’s middle name is Fauntleroy.

DSC00983To everyone’s delight, Coach Kris  did eventually achieve lift off.

DSC00985The wall squat…making me realize my glutes and hammies need to get stronger since January 2009.

DSC00994Lil D doing a great job coming out of the bottom on her Pause Front Squats!

DSC01003Pretty dang good Nezir! And look at those elbows…almost parallel to the ground! That’s gonna make for a big squat clean!

DSC01007New guy Nick did awesome on his first class! And how could he not with focus like that!

DSC01011So first of all, we have 2 JP’s in our gym. Second of all, they HAVE TO partner together. New Nickname Convention results:

J Pizzle is showing an awesome improvement on his Front Squat  while OG-JP keeps an eye on his form.

DSC01016Fantastic job, Cristina!

DSC01014WTF Brian, elbows high! Great job!

DSC01021OG-JP, welcome to the bottom of the front squat!

DSC01024And now time for the WOD!

DSC01033Power Cleans & Wall Ball…what’s not to love?

Excellent job CFNH!

And don’t forget, the end of our October Nutritional Monthly Challenge is here! How did you all do?

For post Challenge results: measurements, weigh in, photos, please come by the gym Wednesday, Nov 4 between 630p & 730p class, Thursday Nov 5 during the 8pm class, or Saturday am between the 9& 10am classes!

Exciting new announcements to come later this week…so stay tuned!

Wednesday’s WOD’s:

Level 1

Skill: Sumo Deadlift High Pull (SDLHP)

WOD:

100 Burpees for time

All Levels

Skill:

SDLHP, sick 5-4-3-2-1

WOD:

150 Burpees for time.

Post time to comments. Also post how much you LOVE Burpees! Yeah Burpees!

Interesting Fact: Charles de Gaulle’s final words were, cialis 40mg “It hurts.”

Too soon?

14448_164551213950_548153950_3037211_3759046_n

Other than a tan, it would be hard to improve on this awesome photo of Greg getting to the top of a 225# Sumo Deadlift High Pull!

IMG_0577I wish I could say I was being clever and wanted to take a foggy photo that would resemble how unclear everything seems during the 150 Burpee WOD, but really…the battery ran out on the Gym camera and this was on the old iPhone.

Still, awesome job, Mark!

IMG_0586You too, Abraham!

See you all Thursday for something completely different!

Thursdsay’s WOD

Skill: Back Squat

WOD:

5 Rounds for time

12 Right arm KB/DB Power Snatch (53/35#)

12 Left arm KB/DB Power Snatch (53/35#)

12 Push Ups

25 Double Unders

Post load & time to comments.

This is a great one from the CrossFit Football site. Their short, more about powerful workouts make for a ton of fun…and great results and improvement for increasing your work capacity!

Interesting fact: In England, the Speaker of the House is not allowed to speak.

DSC01070Not only does Keleigh show us an awesome back squat…But…SHE GOT HER FIRST PULL UP!!!

Keleigh’s been with us for about 6 months and has been busting her butt!

And now she can friggin do pull ups! Needless to say she was just a tad excited! Congrats!!!

DSC010361230 fun!

DSC01045New guy Frank brought even newer guy Shane in to check us out! Man, that’s an awesome friend!

DSC01047New gal Thais looks great after yet another Power Snatch!

DSC01049LSD is so outdated (Long, Slow Distance)…it’s all about explosive movements as Josh & Bonnie show!

DSC01054Kenyatta’s learning the butterfly kipping pull-up…and his scores are gonna show how much more WORK he can do!

DSC01057Not bad, not bad at all!

DSC01062Lil’ D’s finally starting to throw some weight around! Awesome!

DSC01078With the new gym approved shoes, OGJP is definitely going to make this lift!

DSC01072With a good helper and tons of determination, Mark is getting STRONG!

DSC01066CFNH <3’s Kathy!

DSC01079Tyler’s been taking his nutrition, and the monthly nutritional challenge very sersiously…and it shows with a 315# back squat for a set of 3! Incredible!

DSC01087Yes, CrossFit WILL get you in the Best Shape of Your Life!

DSC01084Fantastic!!!

DSC01098I don’t know why, I just love this photo.

DSC01097And this one too!

DSC01102Dinos gets stronger every time I see him!

DSC01103Yes Pnutz, that is full depth.

DSC01110www.paleoblocks.com, check it out!

DSC01117Josh is starting to throw around some serious weight!

DSC01143A great Thursday at CFNH…

DSC01144See you all Friday…

DSC01140For Happy Hour!

Friday’s WOD:

Happy Hour!!! Choose your own WOD! One of our qualified & experienced coaches will be there to help you through it.

You can work on improving your weaknesses, viagra order work more on stuff you really like, information pills or get an extra workout in that will help you reach your personal goals!

I have a feeling that Friday’s Happy Hour will be Fran-tastic!

Interesting (Chuck Norris) fact: Chuck Norris’s credit cards have no limit. Last weekend he maxed them out.

Post your Happy Hour WOD and your favorite Chuck Norris fact to comments.

16160_174034915307_617550307_3376353_7341727_n

We’re on this Sunday at 4:30pm if anyone wants to sweat out the weekend with us!!!

 

Saturday’s WOD’s:

Level 1

Skill: Medicine Ball Clean (precursor to the Clean)

WOD:

21-15-9

Med Ball Clean to Wall Ball

Pull Up/Ring Row

All Levels

Skill: Clean & Jerk

WOD:

“Gran” (Grace & Fran)

21-15-9

“Cluster” (Squat clean to thruster) 95/65#

Pull-Up

Post times to comments.

Interesting Fact: In Cleveland, ailment it is illegal to catch mice without a hunting license.

DSC01148Cristina got her first (and 2nd) pull ups this week! Hard work paying off yet again at CFNH!!!

CrossFit North Hollywood

Hey CFNHers!

October was an awesome month of getting ‘Fit at CFNH…but November is here and we are CrossFitting at full speed!

1. New SUNDAY CrossFit Class!
As our gym keeps growing, patient so do our class schedule! We are very excited to announce the addition of our first regular Sunday class (warm up, skill, & wod). We’re adding a Sunday 4:30pm class starting next Sunday, November 15, 2009.
Extra classes will not only help our growing family get CrossFit, but will also enable those of you who love the 3 on 1 off CrossFit schedule.
The class will be run by our newest Coach, Coach Tyler. Coach Tyler’s done a great job the last 3 months as a Coach in Training and we’re excited to have him take off the training wheels!
Look forward to another Sunday addition soon as well…stay tuned!

2. October Nutritional Challenge Results!

Our October Nutritional Challenge was a huge success! We had many athletes reach their goals, and even more surpass what they thought was possible in just 1 month. Big thanks to our resident Nutritionists Leah & Laura. For an awesome November challenge (Paleovember), please visit www.paleoblocks.com

3. Giving Back!
We are also giving back this month! We’ve been so fortunate with all the positive changes in 2009, that this November we are hosting a canned food drive! Please bring in your canned food to the gym any time before Thanksgiving and we’ll get it set up to be donated. We’re also in the final stages of setting up a night to feed the homeless at a local shelter. Stay tuned for further details.

4. Our Monthly and End of The Year Challenge!!!

Have you ever noticed when the holidays get going most people tend to let all the hard work they completed the previous 10 months of the year go to waste, only to have to start over at square one in January? Well at CrossFit North Hollywood we’re going to help you stay ahead of the curve!!!

Our Monthly and End of The Year Challenge is to see how many of our awesome athletes can commit to doing 2 WOD’s a week at the gym! 2 WOD’s a week, that doesn’t sound like much. Well for many of you it may not be…but for others that may be a huge hurdle. Everyone can come to the Monthly Challenge Board and write how many classes you will attend at minimum each week for the rest of the year. Maybe 2, maybe 6?  Start your New Years Resolution off this November at CFNH and be a whole new you by January 1!!!!! That’s the CrossFit way!

5. Try out your first class!
So you’ve been hearing all this great stuff…people getting Fit and having a great time doing it. You’re wondering, when should I get started…and HOW should I get started?
Waiting until the New Year is sooo 2008. Get Fit NOW!
We have 2 ways to get people started this November at CFNH.
You can try out any of our popular ‘Level 1 CrossFit’ classes for just $10, or our ‘All Levels CrossFit’ classes for just $20. When you become a member we’ll apply that towards any membership you choose!

Or, you can contact us for a FREE 1 on 1 intro to CrossFit. It takes just 30 minutes, and will leave you with no doubt whether CrossFit can help you achieve all of your fitness goals. CrossFitNoHo@gmail.com.

dsc00808See you all this week at CrossFit North Hollywood!

5120 N Lankershim Blvd, North Hollywood, CA 91601
www.crossfitnorthhollywood.com
www.facebook.com/cfnoho
www.twitter.com/crossfitnoho
Monday’s WOD

Level 1 CrossFit:

Skill: Deadlift

WOD: “Helen”

3 Rounds for time

400 meter run

21x KB Swing

12 Pull Ups (or Assisted Pull Ups, order or Ring Rows)

All Levels CrossFit

Skill:

Deadlift, approved 5-5-5

WOD: “Helen”

3 Rounds for time

400 Meter Run

21x KB Swing (53/35#)

12 Pull Ups

Post thoughts, times, & scaling to comments.

Interesting Fact: The names of Popeye’s four nephews are Pipeye, Peepeye, Pupeye, and Poopeye.

The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together, we can finish this year off right!

For more photos of “Helen”, check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho

DSC01190Afternoon Deadlifts…look at all those flat backs & neutral spines!

DSC01193Shoulders behind the bar at the top!

DSC01192Great job, Reyna!

DSC01191Frank’s starting to throw some weight around!

DSC01196At CFNH you can deadlift a lot…

DSC01195Or be on your way to lifting a lot! Great job Cristina!

DSC01198Awesome job on ‘Helen’…”now I didn’t have a stop watch with me, but I’m pretty sure it was under a minute!”

DSC01203DSC01212This wasn’t part of the WOD…but it’s fun to play around after class!

DSC01213Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!

DSC01216Seriously…Everyone Should Deadlift!

DSC01223Mother/Daughter Ring Rows! That is seriously too cool!

DSC01225And now for the ‘light weight’ portion of our post…

DSC01228Muscle Up Mike…good to have you back!

DSC01235“Was my form Perfect?”

DSC01234JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!

DSC01246See what I mean!

DSC01249Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up, ear in front of the arms and biceps next to the head! Fantastic!

DSC01255Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!

See you all Tuesday for something completely different.

Tuesday’s WOD:

Skill:

Muscle Up Progressions

WOD: “Karnie” (Part “Karen”, drugs Part “Annie”)

50-40-30-20-10

Wall Ball(20/15#)

Double Unders (jump rope)

Post time & scaling to comments.

**Big Congrats to OGJP & Tommm who each got their first Muscle Up yesterday! Hard work paying off again at CFNH**

Interesting Fact: In space, drugs astronauts cannot cry properly, because there is no gravity, so the tears can’t flow down their faces!

[wpvideo 5TWUo2EP]

courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Press

WOD:

10x Pull Ups

10x Burpee ‘Tuck Jumps’ 😉

30 yards KB Farmer’s Walk (53 or 44/35 or 26#) each hand

40x Steam Engines

All Levels CrossFit

Skill:

Press, link 2-2-2-1

WOD:

10x Pull Ups

20x Burpee ‘Tuck Jumps’

30 yards KB Farmers Walk (53/35#) each hand

40x Steam Engines

Post times, viagra order loads, scalings, and thoughts to comments.

Interesting Fact: Slugs have 4 noses.
Thursday’s WOD

Skill:

Over Head Squat: 5-4-3-2-1

WOD:

7 Rounds for time:

7x Dumbell Thruster

14x Box Jump

Post time, salve load, & scaling to comments.

Interesting Fact: Recycling one glass jar saves enough energy to watch TV for 3 hours.

Don’t forget…this Sunday @ 4:30pm our new Sunday class starts! Come check it out and help us kick it off right!

DSC01299Pnutz with a 205# Overhead Squat, I think that’s 30# over his old PR!

DSC01300Timm PR’d at 185#

DSC01306Accountability: Holding everyone to standard at CFNH not only helps reduce injuries, but also gives you the best results! Not sure if you’re at full depth on the squat portion of the Thruster…butt ball!

DSC01307And once you’ve been here for a while, like Daniel, you just KNOW where the bottom is…partly because you don’t want to repeat any more reps!

DSC01309Coach Jaron helps new guy Neil with the finer points of the Overhead Squat.

DSC01311Ed did a great job on his OHS…and 1 second earlier I would have had an awesome shot of it!

DSC01312Awesome Adele! DSC01316Laura, PR, 108#!

DSC01318Dinos, PR, 205#!

Fantastic job last night everyone…both on our Skill: Overhead Squat, and our brutal WOD!

See you all for Happy Hour!

Friday’s Happy Hour results!!!

Choose any WOD you want! Post your completed work to comments.

Happy Hour is such a hit at CrossFit North Hollywood. Some athletes are even getting 2 or 3 WOD’s in a class…incredible!

Interesting Fact: Lightening strikes about 6, cialis 40mg 000 times per minute on this planet.

There were really 2 groups at CFNH’s Happy Hour Tonight.

1. The Murph Heads

2. The Dead Heads

Each group rocked some LEGIT PR’s.

One group was able to walk home. Walk very funny home.

The other groups walked home, stuff but we’re not sure whose house they ended up at. If you see Steven, viagra approved WTF Brian, JPizzle, or Pnutz, please call 818-635-6264. They shaved some serious time off their ‘Murph’, up to 20 minutes…and we hope they’re ok 😉

DSC01322Tom, a Dead Head, hits a PR! 330#, awesome.

DSC01327JPizzle did ‘Murph’ 2 weeks ago. He did great, but I told him that for a fully legit attempt at a CrossFit WOD, we have to enforce full range of motion on EVERY rep.

Did JPizzle take this the wrong way and get frustrated?

DSC01328No, he busted his butt, moved to an Unlimited CFNH Membership, and crushed it. He even made it on the record board, and  no one makes it on the record board without some LEGIT reps! Congrats bro!!!

DSC01333There is some truth to the rumor that Steven cancelled his online CrossFit score keeper membership and now just keeps all his scores on our record board.

He did ‘Murph’ the most bad @$$ way there is…20# vest. And did it all in 35:20. Yes, you read that right!

DSC01344Awesome!

DSC01348Tyler had 2 PR’s today. 225# OHS at the 7am Happy Hour, then 380# Dead at the 5:30pm Happy Hour…

That’s what we call a good day.