“Obstacles are things a person sees when he takes his eyes off his goal.”
"
Awesome!!!
WOD
Sunday March 14 2010
Lamarr Smith - Sunday, March 14, 2010
Active Rest Day
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
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.
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
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.
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"All I need is my mind and by body!"
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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
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
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. "
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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
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!!!!
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"Some people dream of success... while others wake up and work hard at it! "
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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."
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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
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"Good, better, best. Never let it rest. Until your good is better and your better is best. "
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RESULTS:
CF WOD
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
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. "
RESULTS:
CF WOD
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"
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. "
Welcome Crystal to the NLP family. Don't worry she earned that nap!
RESULTS:
CF WOD
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
NLP wants to wish Nathan luck at the CrossFit SoCal sectionals next weekend!
Team Indian run
20 kb swings
20 squat
10 pull ups
CrossFit WOD|
2 person team
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'."
NLP wants to wish Nathan luck at the CrossFit SoCal sectionals next weekend!
RESULTS:
CF WOD
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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