091214 – Monday

Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Saturday’s WOD: (Early Post!)

Come at 10am for this CrossFit Memorial WOD:

http://www.cflumberjack.org/

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed. We do this Work Out in their Honor.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Saturday’s WOD: (Early Post!)

Come at 10am for this CrossFit Memorial WOD:

http://www.cflumberjack.org/

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed. We do this Work Out in their Honor.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.
Sunday’s WOD:

Skill:

Sumo Deadlift High Pull

5-4-3-2-1

WOD:

50-35-20

Wall Ball(20/15#)

Pull Ups

Post times to comments.

Interesting Fact: Hypnotism is banned by public schools in San Diego.

Our new Sunday 10am class with Coach Bonnie was awesome, 14 CFNH’ers showed up after a long Saturday night to sweat it out. Our 4:30pm with Coach Tyler is great too…Sunday is a great day to CrossFit here!
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Saturday’s WOD: (Early Post!)

Come at 10am for this CrossFit Memorial WOD:

http://www.cflumberjack.org/

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed. We do this Work Out in their Honor.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.
Sunday’s WOD:

Skill:

Sumo Deadlift High Pull

5-4-3-2-1

WOD:

50-35-20

Wall Ball(20/15#)

Pull Ups

Post times to comments.

Interesting Fact: Hypnotism is banned by public schools in San Diego.

Our new Sunday 10am class with Coach Bonnie was awesome, 14 CFNH’ers showed up after a long Saturday night to sweat it out. Our 4:30pm with Coach Tyler is great too…Sunday is a great day to CrossFit here!
CrossFit North Hollywood’s ‘December Announcements!’

-New Class: Sundays at 10am with Coach Bonnie are happening now! It’s going to be a blast. Don’t forget we also have Sunday’s at 4:30pm too.

-Party: End of our First Year Holiday Pot Luck Party at CFNH on Friday, Dec 18 @ 7pm. BYOB, friends, etc. Don’t miss out! Everyone’s invited.

-Membership Special: New Member December Special: Any new member who Signs Up on any membership now gets December for Free! Start your New Year’s Resolution Now!

CFNH Community Program: -Helping CFNHer when they’re in Need!

We’re starting our own community scholarship program!

Inspired by our own members and coaches, we’re going the extra steps to take care of our own. To help keep members in our gym who have recently lost their jobs or otherwise fallen on unexpected circumstances, we’re starting a fund to help give support to our CFNH community when they need it most!

The way it will work is anyone can donate any amount they like to our Community Fund, whether it be a one time donation, or a recurring one. Just think, a donation of 1 month’s tuition can go a long way to help out members of our family. It would also make an excellent Holiday present for the gym that’s given us all so much this year. Carly & Tim have already made the first and second donations. Will you help us help each other?

For more information, or to make a donation, please contact Tim or Carly at the gym, or email crossfitnoho@gmail.com.

Gifts! Give the gift of CrossFit this Season!

Want to give the coolest gift ever? Give someone the gift of health & fitness…real health & fitness! CrossFit health & fitness! This special is only for our current members. Give a series of CrossFit sessions to a friend at a special rate. Email us or come to the gym for special Holiday gift rates.

CrossFitNoHo@gmail.com

818-635-6264

See ya’ll Soon!


Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Saturday’s WOD: (Early Post!)

Come at 10am for this CrossFit Memorial WOD:

http://www.cflumberjack.org/

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed. We do this Work Out in their Honor.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.
Sunday’s WOD:

Skill:

Sumo Deadlift High Pull

5-4-3-2-1

WOD:

50-35-20

Wall Ball(20/15#)

Pull Ups

Post times to comments.

Interesting Fact: Hypnotism is banned by public schools in San Diego.

Our new Sunday 10am class with Coach Bonnie was awesome, 14 CFNH’ers showed up after a long Saturday night to sweat it out. Our 4:30pm with Coach Tyler is great too…Sunday is a great day to CrossFit here!
CrossFit North Hollywood’s ‘December Announcements!’

-New Class: Sundays at 10am with Coach Bonnie are happening now! It’s going to be a blast. Don’t forget we also have Sunday’s at 4:30pm too.

-Party: End of our First Year Holiday Pot Luck Party at CFNH on Friday, Dec 18 @ 7pm. BYOB, friends, etc. Don’t miss out! Everyone’s invited.

-Membership Special: New Member December Special: Any new member who Signs Up on any membership now gets December for Free! Start your New Year’s Resolution Now!

CFNH Community Program: -Helping CFNHer when they’re in Need!

We’re starting our own community scholarship program!

Inspired by our own members and coaches, we’re going the extra steps to take care of our own. To help keep members in our gym who have recently lost their jobs or otherwise fallen on unexpected circumstances, we’re starting a fund to help give support to our CFNH community when they need it most!

The way it will work is anyone can donate any amount they like to our Community Fund, whether it be a one time donation, or a recurring one. Just think, a donation of 1 month’s tuition can go a long way to help out members of our family. It would also make an excellent Holiday present for the gym that’s given us all so much this year. Carly & Tim have already made the first and second donations. Will you help us help each other?

For more information, or to make a donation, please contact Tim or Carly at the gym, or email crossfitnoho@gmail.com.

Gifts! Give the gift of CrossFit this Season!

Want to give the coolest gift ever? Give someone the gift of health & fitness…real health & fitness! CrossFit health & fitness! This special is only for our current members. Give a series of CrossFit sessions to a friend at a special rate. Email us or come to the gym for special Holiday gift rates.

CrossFitNoHo@gmail.com

818-635-6264

See ya’ll Soon!


Tuesday’s WOD

Skill:

5-3-3-1-1…Find 1 Rep Max!

WOD:

Tabata Mash Up

KB Swings

Box Jumps

KB Sumo Dead Lift High Pull (SDLHP)

Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. Do all 8 rounds at each movement, then move to the next. Tonight we scored this Tabata with the ‘low score’ method. This means whatever your lowest scored round for each movement is during those 8 rounds, that’s your score for that movement. Don’t Bonk! Consistent work done over time leads is just another way we keep working out FUN!

Laura performed amazing tonight…adding 22# to her Deadlift PR, and had the women’s gym record…

Until Felicia stepped up and topped it (not her PR pic, I missed the ‘heavy’ ones)! Friendly competition always helps push us past what we think is possible…a gym full of awesome people pushing each other past there limits is exactly how you can help surpass your own goals.

Don’t forget to check out our Events section on this page for what’s happening this month at CFNH.

We’re starting our own CFNH Community Scholarship Program this month:

Inspired by our own members and coaches, we’re trying to go the extra steps to take care of our own. To help keep members in our gym who have recently lost their jobs or otherwise fallen on unexpected circumstances, we’re starting a fund to help give support to our family when they need it most!

The way it will work is anyone can donate any amount they like to our community pool. 1 month’s tuition can go a long way to help out members of our family. It would also make an excellent Holiday present for the gym that’s given us all so much this year.

For more information, or to make a donation, please contact Tim or Carly at the gym, or email crossfitnoho@gmail.com.

[wpvideo iggcWnk6]

Courtesy CrossFit.com
Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Saturday’s WOD: (Early Post!)

Come at 10am for this CrossFit Memorial WOD:

http://www.cflumberjack.org/

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed. We do this Work Out in their Honor.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.
Sunday’s WOD:

Skill:

Sumo Deadlift High Pull

5-4-3-2-1

WOD:

50-35-20

Wall Ball(20/15#)

Pull Ups

Post times to comments.

Interesting Fact: Hypnotism is banned by public schools in San Diego.

Our new Sunday 10am class with Coach Bonnie was awesome, 14 CFNH’ers showed up after a long Saturday night to sweat it out. Our 4:30pm with Coach Tyler is great too…Sunday is a great day to CrossFit here!
CrossFit North Hollywood’s ‘December Announcements!’

-New Class: Sundays at 10am with Coach Bonnie are happening now! It’s going to be a blast. Don’t forget we also have Sunday’s at 4:30pm too.

-Party: End of our First Year Holiday Pot Luck Party at CFNH on Friday, Dec 18 @ 7pm. BYOB, friends, etc. Don’t miss out! Everyone’s invited.

-Membership Special: New Member December Special: Any new member who Signs Up on any membership now gets December for Free! Start your New Year’s Resolution Now!

CFNH Community Program: -Helping CFNHer when they’re in Need!

We’re starting our own community scholarship program!

Inspired by our own members and coaches, we’re going the extra steps to take care of our own. To help keep members in our gym who have recently lost their jobs or otherwise fallen on unexpected circumstances, we’re starting a fund to help give support to our CFNH community when they need it most!

The way it will work is anyone can donate any amount they like to our Community Fund, whether it be a one time donation, or a recurring one. Just think, a donation of 1 month’s tuition can go a long way to help out members of our family. It would also make an excellent Holiday present for the gym that’s given us all so much this year. Carly & Tim have already made the first and second donations. Will you help us help each other?

For more information, or to make a donation, please contact Tim or Carly at the gym, or email crossfitnoho@gmail.com.

Gifts! Give the gift of CrossFit this Season!

Want to give the coolest gift ever? Give someone the gift of health & fitness…real health & fitness! CrossFit health & fitness! This special is only for our current members. Give a series of CrossFit sessions to a friend at a special rate. Email us or come to the gym for special Holiday gift rates.

CrossFitNoHo@gmail.com

818-635-6264

See ya’ll Soon!


Tuesday’s WOD

Skill:

5-3-3-1-1…Find 1 Rep Max!

WOD:

Tabata Mash Up

KB Swings

Box Jumps

KB Sumo Dead Lift High Pull (SDLHP)

Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. Do all 8 rounds at each movement, then move to the next. Tonight we scored this Tabata with the ‘low score’ method. This means whatever your lowest scored round for each movement is during those 8 rounds, that’s your score for that movement. Don’t Bonk! Consistent work done over time leads is just another way we keep working out FUN!

Laura performed amazing tonight…adding 22# to her Deadlift PR, and had the women’s gym record…

Until Felicia stepped up and topped it (not her PR pic, I missed the ‘heavy’ ones)! Friendly competition always helps push us past what we think is possible…a gym full of awesome people pushing each other past there limits is exactly how you can help surpass your own goals.

Don’t forget to check out our Events section on this page for what’s happening this month at CFNH.

We’re starting our own CFNH Community Scholarship Program this month:

Inspired by our own members and coaches, we’re trying to go the extra steps to take care of our own. To help keep members in our gym who have recently lost their jobs or otherwise fallen on unexpected circumstances, we’re starting a fund to help give support to our family when they need it most!

The way it will work is anyone can donate any amount they like to our community pool. 1 month’s tuition can go a long way to help out members of our family. It would also make an excellent Holiday present for the gym that’s given us all so much this year.

For more information, or to make a donation, please contact Tim or Carly at the gym, or email crossfitnoho@gmail.com.

[wpvideo iggcWnk6]

Courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Learning the Kip & Kipping Pull Ups

WOD:

15 minute AMRAP

3x Burpees

6x Overhead Bumper Plate Walking Lunge

9x KB swing

Post rounds completed & load to comments.

All Levels CrossFit

Skill:

Learn the Kip for Kipping Pull Ups, or Max Set of Pull Ups

WOD:

1000 meter Row, then (just row it 1x)

30-20-10

Sit Ups

Back Extensions

Wall Ball

Post time & load to comments.

Interesting Fact: Americans consumed over 3.1 billion pounds of chocolate in 2001, which is almost half of the total world’s production. www.paleoblocks.com

Welcome to the family, Rane! Awesome job on your swings and your 315# Deadlift! Not a bad first day at all!!!

See you all Thursday for something completely different!

Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.
Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.
Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Saturday’s WOD: (Early Post!)

Come at 10am for this CrossFit Memorial WOD:

http://www.cflumberjack.org/

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed. We do this Work Out in their Honor.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.
Sunday’s WOD:

Skill:

Sumo Deadlift High Pull

5-4-3-2-1

WOD:

50-35-20

Wall Ball(20/15#)

Pull Ups

Post times to comments.

Interesting Fact: Hypnotism is banned by public schools in San Diego.

Our new Sunday 10am class with Coach Bonnie was awesome, 14 CFNH’ers showed up after a long Saturday night to sweat it out. Our 4:30pm with Coach Tyler is great too…Sunday is a great day to CrossFit here!
CrossFit North Hollywood’s ‘December Announcements!’

-New Class: Sundays at 10am with Coach Bonnie are happening now! It’s going to be a blast. Don’t forget we also have Sunday’s at 4:30pm too.

-Party: End of our First Year Holiday Pot Luck Party at CFNH on Friday, Dec 18 @ 7pm. BYOB, friends, etc. Don’t miss out! Everyone’s invited.

-Membership Special: New Member December Special: Any new member who Signs Up on any membership now gets December for Free! Start your New Year’s Resolution Now!

CFNH Community Program: -Helping CFNHer when they’re in Need!

We’re starting our own community scholarship program!

Inspired by our own members and coaches, we’re going the extra steps to take care of our own. To help keep members in our gym who have recently lost their jobs or otherwise fallen on unexpected circumstances, we’re starting a fund to help give support to our CFNH community when they need it most!

The way it will work is anyone can donate any amount they like to our Community Fund, whether it be a one time donation, or a recurring one. Just think, a donation of 1 month’s tuition can go a long way to help out members of our family. It would also make an excellent Holiday present for the gym that’s given us all so much this year. Carly & Tim have already made the first and second donations. Will you help us help each other?

For more information, or to make a donation, please contact Tim or Carly at the gym, or email crossfitnoho@gmail.com.

Gifts! Give the gift of CrossFit this Season!

Want to give the coolest gift ever? Give someone the gift of health & fitness…real health & fitness! CrossFit health & fitness! This special is only for our current members. Give a series of CrossFit sessions to a friend at a special rate. Email us or come to the gym for special Holiday gift rates.

CrossFitNoHo@gmail.com

818-635-6264

See ya’ll Soon!


Tuesday’s WOD

Skill:

5-3-3-1-1…Find 1 Rep Max!

WOD:

Tabata Mash Up

KB Swings

Box Jumps

KB Sumo Dead Lift High Pull (SDLHP)

Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. Do all 8 rounds at each movement, then move to the next. Tonight we scored this Tabata with the ‘low score’ method. This means whatever your lowest scored round for each movement is during those 8 rounds, that’s your score for that movement. Don’t Bonk! Consistent work done over time leads is just another way we keep working out FUN!

Laura performed amazing tonight…adding 22# to her Deadlift PR, and had the women’s gym record…

Until Felicia stepped up and topped it (not her PR pic, I missed the ‘heavy’ ones)! Friendly competition always helps push us past what we think is possible…a gym full of awesome people pushing each other past there limits is exactly how you can help surpass your own goals.

Don’t forget to check out our Events section on this page for what’s happening this month at CFNH.

We’re starting our own CFNH Community Scholarship Program this month:

Inspired by our own members and coaches, we’re trying to go the extra steps to take care of our own. To help keep members in our gym who have recently lost their jobs or otherwise fallen on unexpected circumstances, we’re starting a fund to help give support to our family when they need it most!

The way it will work is anyone can donate any amount they like to our community pool. 1 month’s tuition can go a long way to help out members of our family. It would also make an excellent Holiday present for the gym that’s given us all so much this year.

For more information, or to make a donation, please contact Tim or Carly at the gym, or email crossfitnoho@gmail.com.

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Courtesy CrossFit.com
Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Learning the Kip & Kipping Pull Ups

WOD:

15 minute AMRAP

3x Burpees

6x Overhead Bumper Plate Walking Lunge

9x KB swing

Post rounds completed & load to comments.

All Levels CrossFit

Skill:

Learn the Kip for Kipping Pull Ups, or Max Set of Pull Ups

WOD:

1000 meter Row, then (just row it 1x)

30-20-10

Sit Ups

Back Extensions

Wall Ball

Post time & load to comments.

Interesting Fact: Americans consumed over 3.1 billion pounds of chocolate in 2001, which is almost half of the total world’s production. www.paleoblocks.com

Welcome to the family, Rane! Awesome job on your swings and your 315# Deadlift! Not a bad first day at all!!!

See you all Thursday for something completely different!

Thursday’s WOD

Skill:

Over Head Squat

3-3-3-3-3

WOD:

12 Minute AMRAP

3x Pull Up

6x Push Up

9x Broad Jump (6′ per jump minimum, scale as needed)

Post rounds completed to comments.

Interesting Fact: Men’s shirts have the buttons on the right, but women’s shirts have the buttons on the left.
Sunday’s WOD

Skill:

Max Height Box Jump

WOD:

“Nancy”

5 Rounds for Time

400 Meter Run

15 Over Head Squat (95/65#)

Post times to comments.

Interesting Fact: If you yelled for 8 years, 7 months and 6 days, you would have produced enough sound energy to heat one cup of coffee.

Sorry for not posting this weekend everyone. Most of you probably know I was in Colorado at the Olympic Training Center for the weekend. I was fortunate enough to be a Resident Athlete there for 2 years. I usually go back for various events a couple times a year, but after the last Olympics I hadn’t been back since.

This trip brought back a lot of memories…but it also made me realize how much I’ve improved as an athlete since starting CrossFit. It’s true. Just in this year alone, I’ve seen the most dramatic improvements in my athletic performances. This ranges in everything from Powerlifting and Olympic weightlifting, to running the fastest mile time I’ve ever run (and we used to run a ton at OTC). I am literally better at every individual or combination of athletic and physical tasks since I’ve started doing CrossFit than when I was a professional athlete. Weird? No. It’s CrossFit. It’s real.

My old morning view outside my dorm. Not bad waking up to Pikes Peak every day (but where is the beach Colorado? Where? )

Inside the cafeteria at the Olympic Training Center.

See you all Monday for some CrossFit FUN!

And don’t forget…Holiday Party Friday Night at 7pm!!!!