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On the ROAD to the CrossFit 2010 Games16-Jul-2010

Get Ready!!!! Important dates: SoCal Sectional: March 13 -14 Drake Stadium, UCLA Calif..

CrossFit Next Level Performance Invitational10-Apr-2010

The Next Level Invitational will be held at El Toro High School. Address: 25255 To..

How to sign up for a class11-Oct-2009

Thank you for taking the time to learn how to sign up for your desired class time. This is a ve..

New Commenting Rules01-Oct-2009

We've made a change to our commenting rules on CrossfitNLP.com. We've decided to require anyone..

Saturday's Free Friends and Family WOD24-Jul-2009

Saturday's Free Friends and Family WOD This WOD will be fun, exciting and challenging for a..

Buffalo Alley 10k/ 5k/ kids 1 mile fun28-Jun-2009

The Buffalo Alley Run will honor the fallen and wounded. When : November 7 2009 C..

Now forming the NLP Olympic Lifting Team17-Feb-2009

We are excited to announce Next Level Performance will be forming a Olympic Lifting Team. This team..

On the ROAD to the CrossFit 2010 Games16-Jul-2010

Get Ready!!!! Important dates: SoCal Sectional: March 13 -14 Drake Stadium, UCLA Calif..

CrossFit Next Level Performance Invitational10-Apr-2010

The Next Level Invitational will be held at El Toro High School. Address: 25255 To..

Home

Next Level Performance is located in Lake Forest, CA.  We use many of the CrossFit philosophies to develop true fitness.  We are an athletic development and conditioning facility training anyone searching for more out of their fitness program.  We use kettlebells, olympic lifting, running, dumbbells, rowing and bodyweight movements to help develop your athletic potential and give you results.  Our workouts are constantly varied, involving functional movements and executed at a high intensity.  The result is a stimulus that is broad, general, and inclusive.  We seek to create universal athletes capable of performing many tasks well.  One of our baseline principles is that routines are our enemy and machines are for assembly lines.  

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Our functional movements are truly just that....functional.  The basic movement you do or should do on a daily basis are incorporated in the program.  They involve multi-joint and multi-muscle which create a neuro-endocrine response.  This response enhances the benefits of the training.  Each movement is safe, effective, and they radiate from core to extremity.  Once our athletes can perform each movement safely, then and only then are they ready for the high intensity.

What does high intensity mean to you? 

Every one's intensity will differ depending on fitness level and goals desired.  Generally,we define intensity as being are able to move large objects, over long distances, and quickly. Intensity is Power.  (I= Power= Force x Distance/ Time)

Our method of training creates results that are measurable, observable, and repeatable.   We strive to always improve our program based on the feedback and results it creates.  We are an evidence based fitness program that is empirically driven, clinically tested, and community developed.

Welcome!

Workout of the Day

Sunday March 14 2010

Lamarr Smith - Sunday, March 14, 2010
Active Rest Day

“Obstacles are things a person sees when he takes his eyes off his goal.”
"

- E. Joseph Cossman
Awesome!!! 

Saturday March 13 2010

Lamarr Smith - Saturday, March 13, 2010
Our support goes out to all the athletes competing today in the So Cal Sectionals.  Special shoutout to our own Anne and Nathan.

Warmup

JM/ Samson Stretch 3 x 3
run 450m
pvc shoulder rotations

2 rounds of:
10 ohs w/ pvc
10 pushups
10 toes to bar

CrossFit WOD
5 rounds for time of:
5 pullups (advanced unbroken chest to bar)
10 walking lunges
15 ball slams 20#/ 10#
20 kb sdhp 53#/ 35#

Check out the Forging Elite Mindsets Blog.  Rachael gives your some more jewels for your mental training program.  Your mind is your most powerful muscle and if you do not train it properly it will not develop to it's full potential.  When you put negative thoughts into your mind during the workout it is similiar to not doing the full range of motion.  Your mental strength is tested every workout and it is during these moments where you either push harder or you give in.  We all have to push harder.  You will be surprised by the results that come from mental focus and toughness. 



"All I need is my mind and by body!"

- Nathan Holiday
Handstands are a skill that need to be practiced everyday.  The act of inverting your body is very unfamiliar for most people.  Many people wonder why we do handstands and handstand pushups in CrossFit.  They are a great way to make you focus on body position & alignment, wrist flexibility & strength and core strength.  be sure to work on them.  Especially anyone who is thinking about competing in CrossFit.  This movement will either make or break your competition. 

Friday March 12 2010

Lamarr Smith - Friday, March 12, 2010
Warmup
JM/ Samson Stretch 3 x 3
row 3 minutes
iron cross/ scorpion kicks x 10
walking lunges x 10
ball slams x 10
knees to elbow x 10

CrossFit WOD
For time:
400 m Run
20 Burpees
400 m Run
15 Burpees
400 m Run
10 Burpees

5 minute Rest

For time:
75 box jumps


"Adversity causes some men to break; others to break records. "

- William A. Ward

NLP would like to welcome Jake!!!  He's working hard at getting ready for the NLP Invitational!!

Thursday March 11 2010

Lamarr Smith - Thursday, March 11, 2010
Warmup
JM/ Samson Stretch 3 x 3
Jump Rope 4 minutes
bear crawls / crab walk
inch worm/ lunge stretch & pull back
10 pull ups (unbroken)
10 wall squats


CrossFit WOD
Ten rounds for time of:
15 Deadlift 135#/ 95
15 push-ups

When to eat, what to eat, why does my poop look like that?  These are all questions you should know the answers to.  To help educate ourselves we will be showing a series of videos on Nutrition at the gym.  We will start next Thursday March 18th @ 7:30pm.  We just got dunked and if you entered the paleo challenge or if performance gains are important to you then you need to be educated.  Just because you think you know how and what to eat does not mean the lessons stops there.  We need to understand the dynamics of how the body processes, uses and eliminates the food you consume.  This is Free of charge but full of vital information.  Attend if you want RESULTS!!!!

"Some people dream of success... while others wake up and work hard at it! "

- Unknown
10 am class doing some running drills at least until we were yelled at for being to loud! :)  Let's all wish Anne good luck this weekend at the CrossFit SoCal sectionals!!

Wednesday March 10 2010

Lamarr Smith - Wednesday, March 10, 2010
HAPPY BIRTHDAY MIHAI

Warmup
row 350m/ run 400m
partner med ball slams x 10
partner woodchoppers x 10
20 group front squats 

CrossFit WOD
a. Front Squats - reach a heavy single in 15 minutes

b. 10-9-8-7-6-5-4-3-2-1
Front Squats - 60% of heavy single

box jumps 24"/ 20"

"Today is another great opportunity to train hard and have control over the results.  Many of us love the idea of working out hard but when we see a "hard" or "challenging" workout we get intimidated.  Why not welcome the opportunity and use this as a chance to push yourself past  your perceived limitations."  -L

"There are only two options regarding commitment. You're either IN or you're OUT. There is no such thing as life in-between."

- Pat Riley
Crystal, Gail and L working hard on our Saturday team WOD!

Tuesday March 9 2010

Lamarr Smith - Tuesday, March 09, 2010
Warmup
JM/ Samson Stretch 3 x 3
row 350m/ run 400m
25 snatch push press pvc
20 ohs pvc
15 hang power snatches pvc
10 pushups


CrossFit WOD
10 rounds for time:
5 pullups (advanced chest to bar)
10 kb snatches 16kg/ 12kg (each hand)
15 double unders

"Good, better, best. Never let it rest. Until your good is better and your better is best. "

- Unknown
Congrats to Coach B for getting his first muscle up last week!!!
RESULTS:
CF WOD

Athlete Results rx pull up mod kb mod other mods
Kris 15:33 rx + c2b    
Lenka 18:40 rx + c2b    
Steve G 19:44 rx + c2b    
Jamie 24:17:00 rx + c2b    
Georgia 25:19:00 rx + c2b    
Brian 19:37 rx      
Lil Hess 21:28 rx      
Shalina 22:41 rx      
Red 27:18:00 rx      
Bryan 28:48:00 rx      
Ed 29:27:00 rx        
Leann 29:37:00 rx      
Dustin 33:24:00 rx      
Mihai 25:34:00 rx  ROM    
Delia 31:26:00 rx ROM    
Ken 20:05:00 rx 3 rnds jumping 12 kg  
George 22:14:00       singles
Leslie 25:02:00     8 kg  
Gail 29:33:00     8 kg  
Jewels 29:48:00     8 kg du attempt
Elvia 34:29:00   purple 8 kg  
RJ 25:43:00   blue 8 kg  
Eddie J 33:28:00   blue 6 kg  
Aimee 21:26     8 kg singles
Crystal 26:01:00   blue 8 kg singles
Tiffany 21:35   blue 15 # singles
Molly 23:55   green 6 kg singles
Barbara 26:55:00   green 15 # singles
Anne 09:32 rx 5 rnds      
Rose 08:13 Masters      
Denice 09:49 Masters      
           
Misc WOD          
Drew down 13:21 rx      
Z 15:39 rx      
L 16:16 rx      
big Mike 29:32:00 75 #      

Monday March 8 2010

Lamarr Smith - Monday, March 08, 2010
Warmup
JM/ samson stretch 3 x 3 
inch worms/ lunge pull backs
row 350m/ run 400m
5 handstand pushups
10 pullups
15 wall squats

CrossFit WOD

A1. 4 sets Deadlift cluster 1.1.1.1.1 @ 85%  rest 30 secs (cluster perform 1 rep then rest 10 sec before doing next rep)

A2. 4 sets 20 unbroken kb swings 24kg/ 16kg rest 60 secs

B1.  3 sets Weighted Forward lunges x 6-8 reps rest 30 secs

B2. 3 sets Amrap handstand pushups rest 30 secs

"I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match. "

- Mia Hamm

RESULTS:
CF WOD

Athlete A1 A2 (kg) B1 (kg) B2  HSPU mod/ rx
Vince 355 24 24 40 green
Jason 355 24 16 30 green
Gary 305 24 35 12  
Fish 280 32 16 28 rx
Jackie 275 24 16 10 rx
Brian 275 24 16 25 rx
Jake 275 24 20 24 blue
Sammy 275 24 12 47 blue
TJ 215 24 16 16 rx
Eddie OG 215 24 12 30 box
Meredith 208 16 20 24 blue
Steve G 205 24 20 16 rx
MC 185 20 12 32 blue
Jerm 185 24 12 22 blue
Jamie 178 16 16 30 blue
Red 173 16 16 45 blue
Aimee 165 16 12 49 box
Delia 165 16 12 28 box
Mihai 165 16 8 16 box
Eddie J 135 16 0 30 box
RJ 135 24 12 15  
Arv 125 12 6 25 blue
Gail 125 16 8 49 blue
Elvia 125 16 8 27 box
Leann 123 16 16 37 box
Natalie 123 16 16 16 box
Tiffany 120 16 12 37 green
Crystal 115 16 12 23 green
George 2 105 12 6 18 box
Tracy 85 8 6 38 box
Sophie 35 8 0 24 blue
Ron dnf        
Anne tech        
Sandra dnf        
Misc WOD
Sonia
Mark
Ed
Shalina
Cyndy
Doc

Sunday March 7 2010

Lamarr Smith - Sunday, March 07, 2010
REST DAY

"Dream. Believe. Achieve"

- Unknown
G.I. Janece getting some R and R between running drills!  

RESULTS:
NLP team track WOD
G.I. Janece
Lenka
Z
B-Bri
Scott
Drew down
Fish
L

Friday March 5 2010

Lamarr Smith - Friday, March 05, 2010
HAPPY BIRTHDAY LIL HESS!!!

Warmup
Coaches choice

CrossFit WOD
20 power cleans 135#/ 95#
4 ring rips
16 power cleans 
8 ring dips
12 power cleans
12 ring dips
8 power cleans
16 ring dips
4 power cleans
20 ring dips

"The miracle isn't that I finished. The miracle is that I had the courage to start. "

- John Bingham, running speaker and writer
Welcome Crystal to the NLP family.  Don't worry she earned that nap!
RESULTS:
CF WOD

Athlete: Results: rx  power cln weight dip mods
Lucas 08:28 rx    
Brian 10:14 rx    
Jerry 14:45 rx    
Gary 16:18 rx    
Shawn 17:52   25 @135 25@ 115  
TJ 13:25   95  
Steve G 13:36   95  
Ron 13:25   95 rom
Anne 13:01   85 rom
Dips 11:59   75 hang  
Aimee 17:10   45  
Shalina 10:15   65 purple
Georgia 11:49   53 purple/ rx
big Mike 10:36   95 blue
Jamie 13:25   73 blue
Cyndy 10:06   65 blue
Mihai 11:00   65 blue
RJ 13:33   85 blue
Elvia 12:32   45 blue
Molly 08:18   65 par
Zeyra 12:27   35 par
Ed 15:43   75 ring rows





Master's WOD


LuzAnna




Saturday March 6 2010

Lamarr Smith - Friday, March 05, 2010
Warmup
Team Indian run
20 kb swings
20 squat
10 pull ups

CrossFit WOD|
2 person team

50 pushups/ 50 sandbag squats 35#/ 20#
200 meter farmers carry 24kg/ 16kg
25 OHS 95#/65# / 25 box jumps 24'/ 20

Announcements:
1.  Please use Mind Body to sign in for classes.  If you do not have a log in please ask L or Z for it.  With the growth of our box it helps us plan out the classes better.  We thank you all for understanding.

2.  Get dunked is Wednesday March 10th there are only 5 spots left please sign up if you are interested.

3.  New schedule change starting next week.  There will no longer be a 4:00, 5:30 or 6:30pm class on Tuesday's and Thursday's.  Our new classes will be 5pm All Levels  6pm Master's  7pm Advanced.

4.  Is anyone interested in a 9am class Monday, Wednesday and Friday?

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'." 
- Paul Tergat, Kenyan professional marathoner

NLP wants to wish Nathan luck at the CrossFit SoCal sectionals next weekend!
RESULTS:
CF WOD

Team: Results:  
Gail/ Crystal  09:56  
Jake/ Jerry 08:22  
big Mike/ Brian 09:16  
Lavonne 06:33  
Denice/ Rose 18:53  
Ron/ Burg    
     
Monday's WOD    
Mikey 33:55:00 12 kg/ singles
     
Misc WOD    
L    
     
Deadlifts    
Jamie    
big Mike    
     
Affiliate Team WOD    
Lenka    
Anne    
Z    
Kris    
Scott    
Drew down    
GI Janece    
L     

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