091230 – Wednesday

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, about it 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, about it 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, page 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, about it 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, page 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, price 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, about it 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, page 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, price 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, this 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, about it 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, page 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, price 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, this 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, remedy Dec 18 @ 7pm. BYOB, sale 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, about it 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, page 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, price 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, this 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, remedy Dec 18 @ 7pm. BYOB, sale 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, order 10 seconds of rest. Do all 8 rounds at each movement, page 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, about it 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, page 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, price 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, this 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, remedy Dec 18 @ 7pm. BYOB, sale 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, order 10 seconds of rest. Do all 8 rounds at each movement, page 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, view or Max Set of Pull Ups

WOD:

1000 meter Row, dosage 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, about it 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, page 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, price 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, this 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, remedy Dec 18 @ 7pm. BYOB, sale 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, order 10 seconds of rest. Do all 8 rounds at each movement, page 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, view or Max Set of Pull Ups

WOD:

1000 meter Row, dosage 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, cheap 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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, advice same weight for each set, approved about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

[wpvideo wEO7zkPi]

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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, advice same weight for each set, approved about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

[wpvideo wEO7zkPi]

Tuesday’s WOD

Skill:

1 Press

3 Push Press

5 Push Jerk

4 sets. 1 set is done without placing the bar in the racks, patient and with the same weight. Go up in weight each set.

WOD:

3 Rounds, mind 1 minute Per Each of 3 stations.  1 minute Rest after the end of the circuit. No rest in between each station, only at the end of each Round. 1 point for each successful rep.

1. Knees to Elbows (Sub 1. Knee Raises, Sub 2: Sit Ups)

2. Bumper Plate Burpees  (Sub 1: Regular Burpees, Sub 2: Squat Thrust)

3. Hang Power Cleans (Sub 1: Med Ball Cleans, Sub 2: KB Swings) (teach HPC during Skill for those who don’t know it.

1 point for each successful rep. Max points wins.

Post loads and points to comments.

Interesting Fact: Banging your head against a wall uses 150 calories an hour.

Don’t forget…Party Friday @ 7pm…and an exciting announcement!!!

See you all there. No class this Saturday at 9am…let’s keep it real. No one is getting up that early after our awesome party (and exciting announcement) on Friday night. We will still have our 10am.
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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, advice same weight for each set, approved about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

[wpvideo wEO7zkPi]

Tuesday’s WOD

Skill:

1 Press

3 Push Press

5 Push Jerk

4 sets. 1 set is done without placing the bar in the racks, patient and with the same weight. Go up in weight each set.

WOD:

3 Rounds, mind 1 minute Per Each of 3 stations.  1 minute Rest after the end of the circuit. No rest in between each station, only at the end of each Round. 1 point for each successful rep.

1. Knees to Elbows (Sub 1. Knee Raises, Sub 2: Sit Ups)

2. Bumper Plate Burpees  (Sub 1: Regular Burpees, Sub 2: Squat Thrust)

3. Hang Power Cleans (Sub 1: Med Ball Cleans, Sub 2: KB Swings) (teach HPC during Skill for those who don’t know it.

1 point for each successful rep. Max points wins.

Post loads and points to comments.

Interesting Fact: Banging your head against a wall uses 150 calories an hour.

Don’t forget…Party Friday @ 7pm…and an exciting announcement!!!

See you all there. No class this Saturday at 9am…let’s keep it real. No one is getting up that early after our awesome party (and exciting announcement) on Friday night. We will still have our 10am.
Wednesday’s WOD

‘Kelly’

5 Rounds for TIme

400 Meter Run

30 Wall Ball (20/15#)

30 Box Jumps (24/20″)

Post time & scaling to comments.

Another benchmark down. Sometimes people like to lead up to the benchmarks, prostate you know, price do some ‘focused training’ and then when they’re ready, try and get a really good time on a specific WOD, and sometimes that’s fun…but only part of how CrossFit works. Sure, we have goals for everyone, both long term and short term. We’re also training for the unknown and unknowable, which is why we have these seemingly random workouts. So even though we’ve been doing more short, powerful workouts lately, partly because gaining strength takes longer for most people than the rest of our 10 areas of fitness, we still have to rock the long WOD’s too. And you know what…there were PR’s everywhere. Everywhere. If you train hard in CrossFit, your physical and mental abilities are much greater than the sum of the time you’ve spent on WOD’s.

Don’t believe me? Come on by and find out for yourself. Knowing is half the battle?

Party Friday Night at 7pm to late. Bring friends & family. Plus…the ‘announcement’ is getting closer. Come Friday night to find out what it is…

Interesting Fact: If you make a post saying there is an ‘exciting announcement’ at a certain time, pretty much everyone will try to find out what it is early! Good try everyone, but CrossFit has greatly improved my ninja skills and I’m sworn to secrecy (also, I’ve forgot what it is).

Great job yesterday Will & Mark!!!

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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, advice same weight for each set, approved about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

[wpvideo wEO7zkPi]

Tuesday’s WOD

Skill:

1 Press

3 Push Press

5 Push Jerk

4 sets. 1 set is done without placing the bar in the racks, patient and with the same weight. Go up in weight each set.

WOD:

3 Rounds, mind 1 minute Per Each of 3 stations.  1 minute Rest after the end of the circuit. No rest in between each station, only at the end of each Round. 1 point for each successful rep.

1. Knees to Elbows (Sub 1. Knee Raises, Sub 2: Sit Ups)

2. Bumper Plate Burpees  (Sub 1: Regular Burpees, Sub 2: Squat Thrust)

3. Hang Power Cleans (Sub 1: Med Ball Cleans, Sub 2: KB Swings) (teach HPC during Skill for those who don’t know it.

1 point for each successful rep. Max points wins.

Post loads and points to comments.

Interesting Fact: Banging your head against a wall uses 150 calories an hour.

Don’t forget…Party Friday @ 7pm…and an exciting announcement!!!

See you all there. No class this Saturday at 9am…let’s keep it real. No one is getting up that early after our awesome party (and exciting announcement) on Friday night. We will still have our 10am.
Wednesday’s WOD

‘Kelly’

5 Rounds for TIme

400 Meter Run

30 Wall Ball (20/15#)

30 Box Jumps (24/20″)

Post time & scaling to comments.

Another benchmark down. Sometimes people like to lead up to the benchmarks, prostate you know, price do some ‘focused training’ and then when they’re ready, try and get a really good time on a specific WOD, and sometimes that’s fun…but only part of how CrossFit works. Sure, we have goals for everyone, both long term and short term. We’re also training for the unknown and unknowable, which is why we have these seemingly random workouts. So even though we’ve been doing more short, powerful workouts lately, partly because gaining strength takes longer for most people than the rest of our 10 areas of fitness, we still have to rock the long WOD’s too. And you know what…there were PR’s everywhere. Everywhere. If you train hard in CrossFit, your physical and mental abilities are much greater than the sum of the time you’ve spent on WOD’s.

Don’t believe me? Come on by and find out for yourself. Knowing is half the battle?

Party Friday Night at 7pm to late. Bring friends & family. Plus…the ‘announcement’ is getting closer. Come Friday night to find out what it is…

Interesting Fact: If you make a post saying there is an ‘exciting announcement’ at a certain time, pretty much everyone will try to find out what it is early! Good try everyone, but CrossFit has greatly improved my ninja skills and I’m sworn to secrecy (also, I’ve forgot what it is).

Great job yesterday Will & Mark!!!

Thursday’s WOD

Skill:

Muscle Up Progressions

WOD:

12…1 Sumo Deadlift High Pull

1….12 Burpees

Interesting Fact: Most soccer players run 7 miles in a game.

Superman, mind 275# Over Head Squat. CrossFit improves midline stability (you may know this as ‘the core’). Josh’s Over Head Squat has gone up 165# since starting CrossFit! Congrats buddy!

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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, advice same weight for each set, approved about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

[wpvideo wEO7zkPi]

Tuesday’s WOD

Skill:

1 Press

3 Push Press

5 Push Jerk

4 sets. 1 set is done without placing the bar in the racks, patient and with the same weight. Go up in weight each set.

WOD:

3 Rounds, mind 1 minute Per Each of 3 stations.  1 minute Rest after the end of the circuit. No rest in between each station, only at the end of each Round. 1 point for each successful rep.

1. Knees to Elbows (Sub 1. Knee Raises, Sub 2: Sit Ups)

2. Bumper Plate Burpees  (Sub 1: Regular Burpees, Sub 2: Squat Thrust)

3. Hang Power Cleans (Sub 1: Med Ball Cleans, Sub 2: KB Swings) (teach HPC during Skill for those who don’t know it.

1 point for each successful rep. Max points wins.

Post loads and points to comments.

Interesting Fact: Banging your head against a wall uses 150 calories an hour.

Don’t forget…Party Friday @ 7pm…and an exciting announcement!!!

See you all there. No class this Saturday at 9am…let’s keep it real. No one is getting up that early after our awesome party (and exciting announcement) on Friday night. We will still have our 10am.
Wednesday’s WOD

‘Kelly’

5 Rounds for TIme

400 Meter Run

30 Wall Ball (20/15#)

30 Box Jumps (24/20″)

Post time & scaling to comments.

Another benchmark down. Sometimes people like to lead up to the benchmarks, prostate you know, price do some ‘focused training’ and then when they’re ready, try and get a really good time on a specific WOD, and sometimes that’s fun…but only part of how CrossFit works. Sure, we have goals for everyone, both long term and short term. We’re also training for the unknown and unknowable, which is why we have these seemingly random workouts. So even though we’ve been doing more short, powerful workouts lately, partly because gaining strength takes longer for most people than the rest of our 10 areas of fitness, we still have to rock the long WOD’s too. And you know what…there were PR’s everywhere. Everywhere. If you train hard in CrossFit, your physical and mental abilities are much greater than the sum of the time you’ve spent on WOD’s.

Don’t believe me? Come on by and find out for yourself. Knowing is half the battle?

Party Friday Night at 7pm to late. Bring friends & family. Plus…the ‘announcement’ is getting closer. Come Friday night to find out what it is…

Interesting Fact: If you make a post saying there is an ‘exciting announcement’ at a certain time, pretty much everyone will try to find out what it is early! Good try everyone, but CrossFit has greatly improved my ninja skills and I’m sworn to secrecy (also, I’ve forgot what it is).

Great job yesterday Will & Mark!!!

Thursday’s WOD

Skill:

Muscle Up Progressions

WOD:

12…1 Sumo Deadlift High Pull

1….12 Burpees

Interesting Fact: Most soccer players run 7 miles in a game.

Superman, mind 275# Over Head Squat. CrossFit improves midline stability (you may know this as ‘the core’). Josh’s Over Head Squat has gone up 165# since starting CrossFit! Congrats buddy!

Saturday’s WOD:

Bryce’s Going Away WOD… (the first CrossFit video he ever saw…and he still tried it out!)

“Nasty Girls”

3 Rounds for time

50 x Air Squat

7x Muscle Up (sub 21 Pull Ups and 21 Push Ups)

10x Hang Power Clean

Post times to comments

Yeah, information pills I know…not the most bad ass photo of Bryce ever, information pills low weight, cheap high rep Deadlift WOD’s aren’t the photo you normally put on a Holiday card…but after our Holiday Party on Friday Night my attention span will only allow me to look through my computer for so long. I promise to put a properly bad ass photo of Bryce up soon!

Anyways, we’ll miss you Bryce. Bryce came into our gym this summer and did an intro with me. It was a little 3 round WOD 21-15-9 I put together of like KB swings, pull ups, and something else, probably like sit ups or something. I think it took him almost 20 minutes. But here’s the thing about Bryce…he comes consistently to the gym ready to work, ready to help, ready to learn. Last month he did ‘Murph’ in under 33 minutes (1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run). Did he improve? Heck yeah! We’ll miss you, Bryce…your Masters Degree at Colombia can’t handle you!

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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, advice same weight for each set, approved about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

[wpvideo wEO7zkPi]

Tuesday’s WOD

Skill:

1 Press

3 Push Press

5 Push Jerk

4 sets. 1 set is done without placing the bar in the racks, patient and with the same weight. Go up in weight each set.

WOD:

3 Rounds, mind 1 minute Per Each of 3 stations.  1 minute Rest after the end of the circuit. No rest in between each station, only at the end of each Round. 1 point for each successful rep.

1. Knees to Elbows (Sub 1. Knee Raises, Sub 2: Sit Ups)

2. Bumper Plate Burpees  (Sub 1: Regular Burpees, Sub 2: Squat Thrust)

3. Hang Power Cleans (Sub 1: Med Ball Cleans, Sub 2: KB Swings) (teach HPC during Skill for those who don’t know it.

1 point for each successful rep. Max points wins.

Post loads and points to comments.

Interesting Fact: Banging your head against a wall uses 150 calories an hour.

Don’t forget…Party Friday @ 7pm…and an exciting announcement!!!

See you all there. No class this Saturday at 9am…let’s keep it real. No one is getting up that early after our awesome party (and exciting announcement) on Friday night. We will still have our 10am.
Wednesday’s WOD

‘Kelly’

5 Rounds for TIme

400 Meter Run

30 Wall Ball (20/15#)

30 Box Jumps (24/20″)

Post time & scaling to comments.

Another benchmark down. Sometimes people like to lead up to the benchmarks, prostate you know, price do some ‘focused training’ and then when they’re ready, try and get a really good time on a specific WOD, and sometimes that’s fun…but only part of how CrossFit works. Sure, we have goals for everyone, both long term and short term. We’re also training for the unknown and unknowable, which is why we have these seemingly random workouts. So even though we’ve been doing more short, powerful workouts lately, partly because gaining strength takes longer for most people than the rest of our 10 areas of fitness, we still have to rock the long WOD’s too. And you know what…there were PR’s everywhere. Everywhere. If you train hard in CrossFit, your physical and mental abilities are much greater than the sum of the time you’ve spent on WOD’s.

Don’t believe me? Come on by and find out for yourself. Knowing is half the battle?

Party Friday Night at 7pm to late. Bring friends & family. Plus…the ‘announcement’ is getting closer. Come Friday night to find out what it is…

Interesting Fact: If you make a post saying there is an ‘exciting announcement’ at a certain time, pretty much everyone will try to find out what it is early! Good try everyone, but CrossFit has greatly improved my ninja skills and I’m sworn to secrecy (also, I’ve forgot what it is).

Great job yesterday Will & Mark!!!

Thursday’s WOD

Skill:

Muscle Up Progressions

WOD:

12…1 Sumo Deadlift High Pull

1….12 Burpees

Interesting Fact: Most soccer players run 7 miles in a game.

Superman, mind 275# Over Head Squat. CrossFit improves midline stability (you may know this as ‘the core’). Josh’s Over Head Squat has gone up 165# since starting CrossFit! Congrats buddy!

Saturday’s WOD:

Bryce’s Going Away WOD… (the first CrossFit video he ever saw…and he still tried it out!)

“Nasty Girls”

3 Rounds for time

50 x Air Squat

7x Muscle Up (sub 21 Pull Ups and 21 Push Ups)

10x Hang Power Clean

Post times to comments

Yeah, information pills I know…not the most bad ass photo of Bryce ever, information pills low weight, cheap high rep Deadlift WOD’s aren’t the photo you normally put on a Holiday card…but after our Holiday Party on Friday Night my attention span will only allow me to look through my computer for so long. I promise to put a properly bad ass photo of Bryce up soon!

Anyways, we’ll miss you Bryce. Bryce came into our gym this summer and did an intro with me. It was a little 3 round WOD 21-15-9 I put together of like KB swings, pull ups, and something else, probably like sit ups or something. I think it took him almost 20 minutes. But here’s the thing about Bryce…he comes consistently to the gym ready to work, ready to help, ready to learn. Last month he did ‘Murph’ in under 33 minutes (1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run). Did he improve? Heck yeah! We’ll miss you, Bryce…your Masters Degree at Colombia can’t handle you!

Sunday’s WOD

Skill:

Turkish Get Up (with a kettlebell)

WOD:

‘Kalsu’ (famously difficult CrossFit Football WOD)

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, case for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Robert James Kalsu (April 13, malady 1945 – July 21, shop 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

Interesting Fact: Today is the shortest day and longest night of the year.

This weeks schedule: We will be closed Thursday and Friday (Christmas Eve and Christmas. Enjoy your time with your family!

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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, advice same weight for each set, approved about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

[wpvideo wEO7zkPi]

Tuesday’s WOD

Skill:

1 Press

3 Push Press

5 Push Jerk

4 sets. 1 set is done without placing the bar in the racks, patient and with the same weight. Go up in weight each set.

WOD:

3 Rounds, mind 1 minute Per Each of 3 stations.  1 minute Rest after the end of the circuit. No rest in between each station, only at the end of each Round. 1 point for each successful rep.

1. Knees to Elbows (Sub 1. Knee Raises, Sub 2: Sit Ups)

2. Bumper Plate Burpees  (Sub 1: Regular Burpees, Sub 2: Squat Thrust)

3. Hang Power Cleans (Sub 1: Med Ball Cleans, Sub 2: KB Swings) (teach HPC during Skill for those who don’t know it.

1 point for each successful rep. Max points wins.

Post loads and points to comments.

Interesting Fact: Banging your head against a wall uses 150 calories an hour.

Don’t forget…Party Friday @ 7pm…and an exciting announcement!!!

See you all there. No class this Saturday at 9am…let’s keep it real. No one is getting up that early after our awesome party (and exciting announcement) on Friday night. We will still have our 10am.
Wednesday’s WOD

‘Kelly’

5 Rounds for TIme

400 Meter Run

30 Wall Ball (20/15#)

30 Box Jumps (24/20″)

Post time & scaling to comments.

Another benchmark down. Sometimes people like to lead up to the benchmarks, prostate you know, price do some ‘focused training’ and then when they’re ready, try and get a really good time on a specific WOD, and sometimes that’s fun…but only part of how CrossFit works. Sure, we have goals for everyone, both long term and short term. We’re also training for the unknown and unknowable, which is why we have these seemingly random workouts. So even though we’ve been doing more short, powerful workouts lately, partly because gaining strength takes longer for most people than the rest of our 10 areas of fitness, we still have to rock the long WOD’s too. And you know what…there were PR’s everywhere. Everywhere. If you train hard in CrossFit, your physical and mental abilities are much greater than the sum of the time you’ve spent on WOD’s.

Don’t believe me? Come on by and find out for yourself. Knowing is half the battle?

Party Friday Night at 7pm to late. Bring friends & family. Plus…the ‘announcement’ is getting closer. Come Friday night to find out what it is…

Interesting Fact: If you make a post saying there is an ‘exciting announcement’ at a certain time, pretty much everyone will try to find out what it is early! Good try everyone, but CrossFit has greatly improved my ninja skills and I’m sworn to secrecy (also, I’ve forgot what it is).

Great job yesterday Will & Mark!!!

Thursday’s WOD

Skill:

Muscle Up Progressions

WOD:

12…1 Sumo Deadlift High Pull

1….12 Burpees

Interesting Fact: Most soccer players run 7 miles in a game.

Superman, mind 275# Over Head Squat. CrossFit improves midline stability (you may know this as ‘the core’). Josh’s Over Head Squat has gone up 165# since starting CrossFit! Congrats buddy!

Saturday’s WOD:

Bryce’s Going Away WOD… (the first CrossFit video he ever saw…and he still tried it out!)

“Nasty Girls”

3 Rounds for time

50 x Air Squat

7x Muscle Up (sub 21 Pull Ups and 21 Push Ups)

10x Hang Power Clean

Post times to comments

Yeah, information pills I know…not the most bad ass photo of Bryce ever, information pills low weight, cheap high rep Deadlift WOD’s aren’t the photo you normally put on a Holiday card…but after our Holiday Party on Friday Night my attention span will only allow me to look through my computer for so long. I promise to put a properly bad ass photo of Bryce up soon!

Anyways, we’ll miss you Bryce. Bryce came into our gym this summer and did an intro with me. It was a little 3 round WOD 21-15-9 I put together of like KB swings, pull ups, and something else, probably like sit ups or something. I think it took him almost 20 minutes. But here’s the thing about Bryce…he comes consistently to the gym ready to work, ready to help, ready to learn. Last month he did ‘Murph’ in under 33 minutes (1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run). Did he improve? Heck yeah! We’ll miss you, Bryce…your Masters Degree at Colombia can’t handle you!

Sunday’s WOD

Skill:

Turkish Get Up (with a kettlebell)

WOD:

‘Kalsu’ (famously difficult CrossFit Football WOD)

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, case for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Robert James Kalsu (April 13, malady 1945 – July 21, shop 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

Interesting Fact: Today is the shortest day and longest night of the year.

This weeks schedule: We will be closed Thursday and Friday (Christmas Eve and Christmas. Enjoy your time with your family!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups

WOD:

Partitioned ‘Angie’

40x Pull Ups

60x Push Ups

80x Sit Ups

100x Squats

Partition as needed. Post time to comments.

All Levels CrossFit

Skill

Rowing & 500 Meter Row Test

WOD

‘Angie’

100 pull ups

100 push ups

100 sit ups

100 squats

Scale as needed. Post times and scaling to comments.

Interesting Fact: The sound you hear when you crack your knuckles is actually the sound of nitrogen gas bubbles bursting.

Holiday Schedule: We’re closed Thursday and Friday this week! Enjoy your time off. We’ve made the programming extra ‘fun’ this week…that way you can have ‘fun’ stories to tell your families and friends when you see them!

Finally, buy more about waiting till 2010 to start your New Years Resolution? We’ve had a large number of new members start this month! Sign up now and not only will you get the rest of December FREE, but it’s also your last chance to lock in our low 2009 rates! It’s always a great time to get CrossFit with us! Great job, Kyle!

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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, advice same weight for each set, approved about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

[wpvideo wEO7zkPi]

Tuesday’s WOD

Skill:

1 Press

3 Push Press

5 Push Jerk

4 sets. 1 set is done without placing the bar in the racks, patient and with the same weight. Go up in weight each set.

WOD:

3 Rounds, mind 1 minute Per Each of 3 stations.  1 minute Rest after the end of the circuit. No rest in between each station, only at the end of each Round. 1 point for each successful rep.

1. Knees to Elbows (Sub 1. Knee Raises, Sub 2: Sit Ups)

2. Bumper Plate Burpees  (Sub 1: Regular Burpees, Sub 2: Squat Thrust)

3. Hang Power Cleans (Sub 1: Med Ball Cleans, Sub 2: KB Swings) (teach HPC during Skill for those who don’t know it.

1 point for each successful rep. Max points wins.

Post loads and points to comments.

Interesting Fact: Banging your head against a wall uses 150 calories an hour.

Don’t forget…Party Friday @ 7pm…and an exciting announcement!!!

See you all there. No class this Saturday at 9am…let’s keep it real. No one is getting up that early after our awesome party (and exciting announcement) on Friday night. We will still have our 10am.
Wednesday’s WOD

‘Kelly’

5 Rounds for TIme

400 Meter Run

30 Wall Ball (20/15#)

30 Box Jumps (24/20″)

Post time & scaling to comments.

Another benchmark down. Sometimes people like to lead up to the benchmarks, prostate you know, price do some ‘focused training’ and then when they’re ready, try and get a really good time on a specific WOD, and sometimes that’s fun…but only part of how CrossFit works. Sure, we have goals for everyone, both long term and short term. We’re also training for the unknown and unknowable, which is why we have these seemingly random workouts. So even though we’ve been doing more short, powerful workouts lately, partly because gaining strength takes longer for most people than the rest of our 10 areas of fitness, we still have to rock the long WOD’s too. And you know what…there were PR’s everywhere. Everywhere. If you train hard in CrossFit, your physical and mental abilities are much greater than the sum of the time you’ve spent on WOD’s.

Don’t believe me? Come on by and find out for yourself. Knowing is half the battle?

Party Friday Night at 7pm to late. Bring friends & family. Plus…the ‘announcement’ is getting closer. Come Friday night to find out what it is…

Interesting Fact: If you make a post saying there is an ‘exciting announcement’ at a certain time, pretty much everyone will try to find out what it is early! Good try everyone, but CrossFit has greatly improved my ninja skills and I’m sworn to secrecy (also, I’ve forgot what it is).

Great job yesterday Will & Mark!!!

Thursday’s WOD

Skill:

Muscle Up Progressions

WOD:

12…1 Sumo Deadlift High Pull

1….12 Burpees

Interesting Fact: Most soccer players run 7 miles in a game.

Superman, mind 275# Over Head Squat. CrossFit improves midline stability (you may know this as ‘the core’). Josh’s Over Head Squat has gone up 165# since starting CrossFit! Congrats buddy!

Saturday’s WOD:

Bryce’s Going Away WOD… (the first CrossFit video he ever saw…and he still tried it out!)

“Nasty Girls”

3 Rounds for time

50 x Air Squat

7x Muscle Up (sub 21 Pull Ups and 21 Push Ups)

10x Hang Power Clean

Post times to comments

Yeah, information pills I know…not the most bad ass photo of Bryce ever, information pills low weight, cheap high rep Deadlift WOD’s aren’t the photo you normally put on a Holiday card…but after our Holiday Party on Friday Night my attention span will only allow me to look through my computer for so long. I promise to put a properly bad ass photo of Bryce up soon!

Anyways, we’ll miss you Bryce. Bryce came into our gym this summer and did an intro with me. It was a little 3 round WOD 21-15-9 I put together of like KB swings, pull ups, and something else, probably like sit ups or something. I think it took him almost 20 minutes. But here’s the thing about Bryce…he comes consistently to the gym ready to work, ready to help, ready to learn. Last month he did ‘Murph’ in under 33 minutes (1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run). Did he improve? Heck yeah! We’ll miss you, Bryce…your Masters Degree at Colombia can’t handle you!

Sunday’s WOD

Skill:

Turkish Get Up (with a kettlebell)

WOD:

‘Kalsu’ (famously difficult CrossFit Football WOD)

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, case for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Robert James Kalsu (April 13, malady 1945 – July 21, shop 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

Interesting Fact: Today is the shortest day and longest night of the year.

This weeks schedule: We will be closed Thursday and Friday (Christmas Eve and Christmas. Enjoy your time with your family!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups

WOD:

Partitioned ‘Angie’

40x Pull Ups

60x Push Ups

80x Sit Ups

100x Squats

Partition as needed. Post time to comments.

All Levels CrossFit

Skill

Rowing & 500 Meter Row Test

WOD

‘Angie’

100 pull ups

100 push ups

100 sit ups

100 squats

Scale as needed. Post times and scaling to comments.

Interesting Fact: The sound you hear when you crack your knuckles is actually the sound of nitrogen gas bubbles bursting.

Holiday Schedule: We’re closed Thursday and Friday this week! Enjoy your time off. We’ve made the programming extra ‘fun’ this week…that way you can have ‘fun’ stories to tell your families and friends when you see them!

Finally, buy more about waiting till 2010 to start your New Years Resolution? We’ve had a large number of new members start this month! Sign up now and not only will you get the rest of December FREE, but it’s also your last chance to lock in our low 2009 rates! It’s always a great time to get CrossFit with us! Great job, Kyle!

Tuesday’s WOD:

Skill:

Front Squat

3-3-3-3-3

WOD:

For time.

400 Meter Run

75 Wall Ball

400 Meter Run

50 Box Jumps

400 Meter Run

25 Kettlebell Swings

Post times and loads to comments.

Interesting Fact: Did you know Paleo Blocks is one of the top rated internet sites for Paleo and Zone information!

Also, case registration starts today for the 2010 CrossFit Games Sectionals on March 13 & 14 at UCLA’s Drake Stadium. To register, visit games.crossfit.com

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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, advice same weight for each set, approved about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

[wpvideo wEO7zkPi]

Tuesday’s WOD

Skill:

1 Press

3 Push Press

5 Push Jerk

4 sets. 1 set is done without placing the bar in the racks, patient and with the same weight. Go up in weight each set.

WOD:

3 Rounds, mind 1 minute Per Each of 3 stations.  1 minute Rest after the end of the circuit. No rest in between each station, only at the end of each Round. 1 point for each successful rep.

1. Knees to Elbows (Sub 1. Knee Raises, Sub 2: Sit Ups)

2. Bumper Plate Burpees  (Sub 1: Regular Burpees, Sub 2: Squat Thrust)

3. Hang Power Cleans (Sub 1: Med Ball Cleans, Sub 2: KB Swings) (teach HPC during Skill for those who don’t know it.

1 point for each successful rep. Max points wins.

Post loads and points to comments.

Interesting Fact: Banging your head against a wall uses 150 calories an hour.

Don’t forget…Party Friday @ 7pm…and an exciting announcement!!!

See you all there. No class this Saturday at 9am…let’s keep it real. No one is getting up that early after our awesome party (and exciting announcement) on Friday night. We will still have our 10am.
Wednesday’s WOD

‘Kelly’

5 Rounds for TIme

400 Meter Run

30 Wall Ball (20/15#)

30 Box Jumps (24/20″)

Post time & scaling to comments.

Another benchmark down. Sometimes people like to lead up to the benchmarks, prostate you know, price do some ‘focused training’ and then when they’re ready, try and get a really good time on a specific WOD, and sometimes that’s fun…but only part of how CrossFit works. Sure, we have goals for everyone, both long term and short term. We’re also training for the unknown and unknowable, which is why we have these seemingly random workouts. So even though we’ve been doing more short, powerful workouts lately, partly because gaining strength takes longer for most people than the rest of our 10 areas of fitness, we still have to rock the long WOD’s too. And you know what…there were PR’s everywhere. Everywhere. If you train hard in CrossFit, your physical and mental abilities are much greater than the sum of the time you’ve spent on WOD’s.

Don’t believe me? Come on by and find out for yourself. Knowing is half the battle?

Party Friday Night at 7pm to late. Bring friends & family. Plus…the ‘announcement’ is getting closer. Come Friday night to find out what it is…

Interesting Fact: If you make a post saying there is an ‘exciting announcement’ at a certain time, pretty much everyone will try to find out what it is early! Good try everyone, but CrossFit has greatly improved my ninja skills and I’m sworn to secrecy (also, I’ve forgot what it is).

Great job yesterday Will & Mark!!!

Thursday’s WOD

Skill:

Muscle Up Progressions

WOD:

12…1 Sumo Deadlift High Pull

1….12 Burpees

Interesting Fact: Most soccer players run 7 miles in a game.

Superman, mind 275# Over Head Squat. CrossFit improves midline stability (you may know this as ‘the core’). Josh’s Over Head Squat has gone up 165# since starting CrossFit! Congrats buddy!

Saturday’s WOD:

Bryce’s Going Away WOD… (the first CrossFit video he ever saw…and he still tried it out!)

“Nasty Girls”

3 Rounds for time

50 x Air Squat

7x Muscle Up (sub 21 Pull Ups and 21 Push Ups)

10x Hang Power Clean

Post times to comments

Yeah, information pills I know…not the most bad ass photo of Bryce ever, information pills low weight, cheap high rep Deadlift WOD’s aren’t the photo you normally put on a Holiday card…but after our Holiday Party on Friday Night my attention span will only allow me to look through my computer for so long. I promise to put a properly bad ass photo of Bryce up soon!

Anyways, we’ll miss you Bryce. Bryce came into our gym this summer and did an intro with me. It was a little 3 round WOD 21-15-9 I put together of like KB swings, pull ups, and something else, probably like sit ups or something. I think it took him almost 20 minutes. But here’s the thing about Bryce…he comes consistently to the gym ready to work, ready to help, ready to learn. Last month he did ‘Murph’ in under 33 minutes (1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run). Did he improve? Heck yeah! We’ll miss you, Bryce…your Masters Degree at Colombia can’t handle you!

Sunday’s WOD

Skill:

Turkish Get Up (with a kettlebell)

WOD:

‘Kalsu’ (famously difficult CrossFit Football WOD)

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, case for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Robert James Kalsu (April 13, malady 1945 – July 21, shop 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

Interesting Fact: Today is the shortest day and longest night of the year.

This weeks schedule: We will be closed Thursday and Friday (Christmas Eve and Christmas. Enjoy your time with your family!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups

WOD:

Partitioned ‘Angie’

40x Pull Ups

60x Push Ups

80x Sit Ups

100x Squats

Partition as needed. Post time to comments.

All Levels CrossFit

Skill

Rowing & 500 Meter Row Test

WOD

‘Angie’

100 pull ups

100 push ups

100 sit ups

100 squats

Scale as needed. Post times and scaling to comments.

Interesting Fact: The sound you hear when you crack your knuckles is actually the sound of nitrogen gas bubbles bursting.

Holiday Schedule: We’re closed Thursday and Friday this week! Enjoy your time off. We’ve made the programming extra ‘fun’ this week…that way you can have ‘fun’ stories to tell your families and friends when you see them!

Finally, buy more about waiting till 2010 to start your New Years Resolution? We’ve had a large number of new members start this month! Sign up now and not only will you get the rest of December FREE, but it’s also your last chance to lock in our low 2009 rates! It’s always a great time to get CrossFit with us! Great job, Kyle!

Tuesday’s WOD:

Skill:

Front Squat

3-3-3-3-3

WOD:

For time.

400 Meter Run

75 Wall Ball

400 Meter Run

50 Box Jumps

400 Meter Run

25 Kettlebell Swings

Post times and loads to comments.

Interesting Fact: Did you know Paleo Blocks is one of the top rated internet sites for Paleo and Zone information!

Also, case registration starts today for the 2010 CrossFit Games Sectionals on March 13 & 14 at UCLA’s Drake Stadium. To register, visit games.crossfit.com

Saturday’s WOD’s

Level 1 CrossFit

Skill:

Rowing

WOD:

CrossFit Baseline x 2
2 rounds for time
500 meter row
40x Squats
30x Sit ups
20x Push Ups
10x Pull Ups

Post time to comments.

All Levels CrossFit

Skill:
1 mile run test.
WOD:
‘Jackie’
For time.
1000 Meter Row
50 Thrusters (45/33#)
30 Pull Ups
Post times for run and WOD to comments.

Important Schedule Announcement!

The end of the year is here….so that means the beginning of 2010 is pretty much upon us. There will be a few changes to the schedule which we’ll be announcing soon…the first of which is that we’re changing our morning class to better fit everyone’s schedule.
Our Monday/Wednesday/Friday 7am class is now our Monday/Wednesday/Friday 6:30am-7:15am class!

We’ve made this change so you can get in and out and on with your day! The class will run as follows:
Dynamic Warm Up (just like every other class), website the skill will be the review and warm up of movements needed for the WOD, malady then the WOD…and you’re gone!
For many people getting here at 6am means they have to get up pretty early when they have a long day…but 7am gets them out of the gym at 8am, which hits traffic…so BAM…the 6:30-7:15am class was born!

The class will start the first week of 2010 (Monday, January 4). Be sure to mark your calendars and get ready for more awesome CrossFit ‘fun’ this year!
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, viagra order adiposity 7 months and 6 days, treatment 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, view 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!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:
Back Squat 5-5-5-5-5 (going up in weight each set)

WOD:

15 minute AMRAP

5x Push Up

10x Sit Up

15x Squat

Post rounds completed to comments.

Just like Coach Jade said yesterday…the basics bring you home!

All Levels CrossFit

Skill:

Back Squat

5-5-5-5-5 (5 Across, advice same weight for each set, approved about 80-90% of 1RM)

WOD:

For Time

25x Calorie Row

25x Box Jump (24/20″)

25x KB Swing (70/44#)

25x Pull Ups

25x Burpees

Post times & load to comments.

This one was created by 2008 CrossFit Games Champ Jason Khalipa, then passed on to Strongman Rob Orlando…then it found its way over to us! Short and intense, with high power output!

Interesting Fact: The normal static electricty shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts!

2010 CrossFit Games Qualifications are coming up!!!

That’s right…on Saturday, March 13 @ UCLA’s Drake Stadium, our friends at CrossFit LA will be hosting the Sectional Qualifier. There are roughly 100 spaces for men and women each, with the top 20 of each gender qualifying to the statewide regional (where only the top 4 will qualify to the Games!).

CFNH will be ready to represent at the Sectional Qualifier. Whether you want to compete, judge, volunteer, or CHEER, we want you there! It’s going to be an amazing experience with lots of awesomely fit athletes from all over Los Angeles.

If you want to register to compete, it’s coming up soon (I think this weekend or early next week). Check www.games2010.crossfit.com for full information.


Holiday Party this Friday @ 7pm!

Ever wonder why we created our Level 1 CrossFit class, specifically geared towards teaching the 9 fundamental movements? Courtesy CrossFit.com

[wpvideo wEO7zkPi]

Tuesday’s WOD

Skill:

1 Press

3 Push Press

5 Push Jerk

4 sets. 1 set is done without placing the bar in the racks, patient and with the same weight. Go up in weight each set.

WOD:

3 Rounds, mind 1 minute Per Each of 3 stations.  1 minute Rest after the end of the circuit. No rest in between each station, only at the end of each Round. 1 point for each successful rep.

1. Knees to Elbows (Sub 1. Knee Raises, Sub 2: Sit Ups)

2. Bumper Plate Burpees  (Sub 1: Regular Burpees, Sub 2: Squat Thrust)

3. Hang Power Cleans (Sub 1: Med Ball Cleans, Sub 2: KB Swings) (teach HPC during Skill for those who don’t know it.

1 point for each successful rep. Max points wins.

Post loads and points to comments.

Interesting Fact: Banging your head against a wall uses 150 calories an hour.

Don’t forget…Party Friday @ 7pm…and an exciting announcement!!!

See you all there. No class this Saturday at 9am…let’s keep it real. No one is getting up that early after our awesome party (and exciting announcement) on Friday night. We will still have our 10am.
Wednesday’s WOD

‘Kelly’

5 Rounds for TIme

400 Meter Run

30 Wall Ball (20/15#)

30 Box Jumps (24/20″)

Post time & scaling to comments.

Another benchmark down. Sometimes people like to lead up to the benchmarks, prostate you know, price do some ‘focused training’ and then when they’re ready, try and get a really good time on a specific WOD, and sometimes that’s fun…but only part of how CrossFit works. Sure, we have goals for everyone, both long term and short term. We’re also training for the unknown and unknowable, which is why we have these seemingly random workouts. So even though we’ve been doing more short, powerful workouts lately, partly because gaining strength takes longer for most people than the rest of our 10 areas of fitness, we still have to rock the long WOD’s too. And you know what…there were PR’s everywhere. Everywhere. If you train hard in CrossFit, your physical and mental abilities are much greater than the sum of the time you’ve spent on WOD’s.

Don’t believe me? Come on by and find out for yourself. Knowing is half the battle?

Party Friday Night at 7pm to late. Bring friends & family. Plus…the ‘announcement’ is getting closer. Come Friday night to find out what it is…

Interesting Fact: If you make a post saying there is an ‘exciting announcement’ at a certain time, pretty much everyone will try to find out what it is early! Good try everyone, but CrossFit has greatly improved my ninja skills and I’m sworn to secrecy (also, I’ve forgot what it is).

Great job yesterday Will & Mark!!!

Thursday’s WOD

Skill:

Muscle Up Progressions

WOD:

12…1 Sumo Deadlift High Pull

1….12 Burpees

Interesting Fact: Most soccer players run 7 miles in a game.

Superman, mind 275# Over Head Squat. CrossFit improves midline stability (you may know this as ‘the core’). Josh’s Over Head Squat has gone up 165# since starting CrossFit! Congrats buddy!

Saturday’s WOD:

Bryce’s Going Away WOD… (the first CrossFit video he ever saw…and he still tried it out!)

“Nasty Girls”

3 Rounds for time

50 x Air Squat

7x Muscle Up (sub 21 Pull Ups and 21 Push Ups)

10x Hang Power Clean

Post times to comments

Yeah, information pills I know…not the most bad ass photo of Bryce ever, information pills low weight, cheap high rep Deadlift WOD’s aren’t the photo you normally put on a Holiday card…but after our Holiday Party on Friday Night my attention span will only allow me to look through my computer for so long. I promise to put a properly bad ass photo of Bryce up soon!

Anyways, we’ll miss you Bryce. Bryce came into our gym this summer and did an intro with me. It was a little 3 round WOD 21-15-9 I put together of like KB swings, pull ups, and something else, probably like sit ups or something. I think it took him almost 20 minutes. But here’s the thing about Bryce…he comes consistently to the gym ready to work, ready to help, ready to learn. Last month he did ‘Murph’ in under 33 minutes (1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run). Did he improve? Heck yeah! We’ll miss you, Bryce…your Masters Degree at Colombia can’t handle you!

Sunday’s WOD

Skill:

Turkish Get Up (with a kettlebell)

WOD:

‘Kalsu’ (famously difficult CrossFit Football WOD)

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, case for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Robert James Kalsu (April 13, malady 1945 – July 21, shop 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

Interesting Fact: Today is the shortest day and longest night of the year.

This weeks schedule: We will be closed Thursday and Friday (Christmas Eve and Christmas. Enjoy your time with your family!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups

WOD:

Partitioned ‘Angie’

40x Pull Ups

60x Push Ups

80x Sit Ups

100x Squats

Partition as needed. Post time to comments.

All Levels CrossFit

Skill

Rowing & 500 Meter Row Test

WOD

‘Angie’

100 pull ups

100 push ups

100 sit ups

100 squats

Scale as needed. Post times and scaling to comments.

Interesting Fact: The sound you hear when you crack your knuckles is actually the sound of nitrogen gas bubbles bursting.

Holiday Schedule: We’re closed Thursday and Friday this week! Enjoy your time off. We’ve made the programming extra ‘fun’ this week…that way you can have ‘fun’ stories to tell your families and friends when you see them!

Finally, buy more about waiting till 2010 to start your New Years Resolution? We’ve had a large number of new members start this month! Sign up now and not only will you get the rest of December FREE, but it’s also your last chance to lock in our low 2009 rates! It’s always a great time to get CrossFit with us! Great job, Kyle!

Tuesday’s WOD:

Skill:

Front Squat

3-3-3-3-3

WOD:

For time.

400 Meter Run

75 Wall Ball

400 Meter Run

50 Box Jumps

400 Meter Run

25 Kettlebell Swings

Post times and loads to comments.

Interesting Fact: Did you know Paleo Blocks is one of the top rated internet sites for Paleo and Zone information!

Also, case registration starts today for the 2010 CrossFit Games Sectionals on March 13 & 14 at UCLA’s Drake Stadium. To register, visit games.crossfit.com

Saturday’s WOD’s

Level 1 CrossFit

Skill:

Rowing

WOD:

CrossFit Baseline x 2
2 rounds for time
500 meter row
40x Squats
30x Sit ups
20x Push Ups
10x Pull Ups

Post time to comments.

All Levels CrossFit

Skill:
1 mile run test.
WOD:
‘Jackie’
For time.
1000 Meter Row
50 Thrusters (45/33#)
30 Pull Ups
Post times for run and WOD to comments.

Important Schedule Announcement!

The end of the year is here….so that means the beginning of 2010 is pretty much upon us. There will be a few changes to the schedule which we’ll be announcing soon…the first of which is that we’re changing our morning class to better fit everyone’s schedule.
Our Monday/Wednesday/Friday 7am class is now our Monday/Wednesday/Friday 6:30am-7:15am class!

We’ve made this change so you can get in and out and on with your day! The class will run as follows:
Dynamic Warm Up (just like every other class), website the skill will be the review and warm up of movements needed for the WOD, malady then the WOD…and you’re gone!
For many people getting here at 6am means they have to get up pretty early when they have a long day…but 7am gets them out of the gym at 8am, which hits traffic…so BAM…the 6:30-7:15am class was born!

The class will start the first week of 2010 (Monday, January 4). Be sure to mark your calendars and get ready for more awesome CrossFit ‘fun’ this year!
Sunday’s WOD:

Skill:

Deadlift

5-5-5-5-5 (aka 5 Across, look same weight each set)

WOD:

‘Grace-a-Bel’ (part Grace, order part Isabel)

With a barbell, using the same weight for each movement:

For time;

21x Clean & Jerk

12x Snatch

Post load & time to comments.

Interesting Fact: The symbol on the pound key (#) is called an octothorpe.

Last week of the year coming up…and what a year it was! Don’t forget, this week we have a regular schedule…except for

New Years Eve: 12:30pm Only!

New Years Day: 12:30pm Only!

Things get busy at the end of every year, but make sure you take care of yourself! Get in the gym and sweat! It’s not just good for you, it’s also really, really good for you!

We can seriously teach anyone to squat…so what’s your excuse? 2010…the year of no more excuses!

Time to get CrossFit!!!



Monday’s WOD’s

Level 1 CrossFit

Skill:

Push Press: 5×5

WOD:

10-9-8…1

DB Push Press

Box Jumps

Squats

Then rest 5 minutes and…

Tabata Mash Up of Push Ups & Sit Ups!

Post time and reps of Tabata Mash Up to comments.

All Levels CrossFit

Skill:

Push Press/Push Jerk

21-15-9-15-21

WOD:

15 minute AMRAP

4 floor lengths of any quadrupedal movement (i.e., what is ed mind bear crawl, crab walk)

Max Rep of Chest to Bar Pull Ups

Post total number of CtB Pull Ups to comments.

Interesting Fact: A male emperor moth can smell a female emperor moth up to 7 miles away.
Monday’s WOD’s

Level 1 CrossFit

Skill:

Push Press: 5×5

WOD:

10-9-8…1

DB Push Press

Box Jumps

Squats

Then rest 5 minutes and…

Tabata Mash Up of Push Ups & Sit Ups!

Post time and reps of Tabata Mash Up to comments.

All Levels CrossFit

Skill:

Push Press/Push Jerk

21-15-9-15-21

WOD:

15 minute AMRAP

4 floor lengths of any quadrupedal movement (i.e., what is ed mind bear crawl, crab walk)

Max Rep of Chest to Bar Pull Ups

Post total number of CtB Pull Ups to comments.

Interesting Fact: A male emperor moth can smell a female emperor moth up to 7 miles away.
Tuesday’s WOD:

Skill:

Max Effort Broad Jump & Ring Dips

WOD:

150 Kettlebell Swings for time (go heavy!)

Every time you stop swinging, healing you must put the KB down and perform 5 Wall Ball.

Post time & load to comments.

Interesting Fact: We have a new schedule for 2010…with MORE Level 1 CrossFit classes and MORE All Levels CrossFit classes!

We started off last January with just 4 classes a week….so…..

We are proud to announce that we are going 5-9pm on Monday through Thursday nights, price with classes starting every hour, on the hour!

Evening Class Weekly Schedule:

5-9pm, Monday, Tuesday, Wednesday, & Thursday! All Classes 1 Hour.

We are also proud to announce that we will have 5 of our very popular ‘Level 1 CrossFit’ classes taking place during the week:

Level 1 CrossFit Weekly Schedule:

-Monday & Wednesday at 6pm.

-Tuesday & Thursday at 7pm.

-Saturday at 9am.

Finally, we have changed our Monday/Wednesday/Friday morning classes to better accommodate everyone’s busy schedule.

Early Morning CrossFit Schedule: (M/W/F)

They’re now starting at 6:30am, and will finish at 7:15am. It’ll be a full CrossFit WOD, but shorter on the Skill portion of the class so you can beat the LA traffic. Yes, you’re welcome!

For a full look at our schedule, please visit www.crossfitnorthhollywood.com/our-classes