WOD

Annoucements:

1. Sept 25 2010 @ 6pm - until will be the NLP Expansion Party/ Grand Opening Party.  Make sure to be there as it will off the wall fun for all ages (up to 8pm for anyone under 21 yrs old)
2. Sept 25 2010 - NLP and OCC will be doing FGB together @ OCC
3. We have decided to open for workouts on Saturday Sept 4 2010.  Regular schedule 9am  calss and 10:15 open gym
4. We will also be open @ 5:30pm today for anyone looking to do their OHS max.

Warmup
JM/ Samson Stretch 3 x 3
hip mobility x 2
inch worms
900m run
10 burpees (fast as possible)
20 kb snatches (total)
30 double unders (goal unbroken 3 attempts)

Skill development
Snatch press x 10
Snatch push press x 10
OHS +  2 sots presses x 5 

CrossFit WOD
Establish a 1RM for Overhead Squat (OHS)
20 minute time limit

followed by
2 rounds for time of
30 kb swings (unbroken) if you break you do 5 burpees
30 goblet squats (same weight as swings)
5 cone shuttle run

"What is life if you are not happy. Make sure when the movie ends the audience can say " wow that was a great movie". It had ups and downs, victory and defeat but above all it had a good spirit for life."

- unknown

Warmup
JM/ Samson Stretch 3 x 3
agility ladder drills
speed resistance sprints
cone drills

CrossFit WOD
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

"A man's doubts and fears are his worst enemies.
"

- William Wrigley Jr.

Leann has been putting in her time to get stronger and it showed at the Invitational. 

Great job by everyone who set new pr's this week on the front squat and shoulder press.  We still have the the overhead squat max to come on Friday.  Stay on it.....

Announcements:

Warmup
JM/ Samson Stretch 3 x 3
Hip mobility x 2
Agility ladder drills
speed drills

CrossFit WOD
Levels Testing

"Free speech carries with it some freedom to listen."
-Bob Marley

"When hands you lemons, make lemonade"
- unknown

Training schedule for the week will be as follows:
Monday - Front Squat 1rm test
Tuesday - Levels testing - all levels and all classes.  Please sign up for the class so we can set up accordingly.
Wednesday - Shoulder Press 1 rm test
Thursday - Overhead Squat
schedule is subject to change so please check the site each day for any updates.

Let's set a training goal for yourself this week. Whether that goal is to improve your 1rm, range of motion on the movements or simply showing up for all your scheduled training sessions.  Having goals are important and will help you stay on track.  Over the month of September we will begin our performance goals review.  You will receive an email stating which week and times are available for your review.  We highly recommend you take advantage of this one on one consultation period.

We had a great birthday wod yesterday.  For anyone interested in doing it here is how it went:
32 burpee w/ jump over 2 stacked sandbags
8 deadhang pullups
200m run w/ (2) 35#/ 20# sandbags
32 ohs 115#/ 75#
8 pullovers
200m run w/ (2) 35#/ 20# sandbags
32 sdhp 115#/ 75#
8 bar muscle ups/ chest to bar pullups
200m run w/ (2) 35#/ 20# sandbags

Happy birthday Kris, Steve, Gary, Mike S. who celebrated a birthday this past week (Kris's birthday is tomorrow)

"After all, tomorrow is another day! "

- GONE WITH THE WIND 1939

Mark as he preps for is 400# back squat. 

Results

Happy Birthday Gary!!!

Annoucements:

1. Saturday @ 10:15am we will be doing a wod to honor Kris, Steve and Gary  birthday's.  If you want to help them celebrate show up ready to sweat.

Warmup
JM/ samson stretch 3 x 3
duck walk
agility ladder drills
20 pushups
20 squats


CrossFit WOD
have to be in to win it!!
see you there

  Announcements:

Jump rope 5 minutes
2 rounds of:
10 pullups
10 pushups
10 squats

CrossFit WOD
amrap in 15 minutes of
run 200m
20 sandbag press 35#/ 20#
20 anchored situps

rest 5 minutes
followed by
max # of slam balls unbroken 20#/ 10#
must catch ball on the first bounce and ball must be fully extended over head

"Approach the game with no preset agendas and you'll probably come away surprised at your overall efforts."

- Phil Jackson

Flashback to the Invitational.....last wod......last heat.......  Our scorekeeper, one of the event coordinators and an intermediate competitor, Aimee, could have sat out the last wod as she had to get the results ready but she is a competitor.  She ran from the score table right to her heat.  No warmup, no excuses.  We greatly appreciate all the work you do Aimee.  Keep up the great work. 

nnouncements:

1. We have modifed my max lift schedule due to the fact that we have all hit it pretty hard this week so far and we need a recovery day before going for shoulder press, front squat and overhead squat.  We will resume our max lifts on Monday.  schedule will be posted over the weekend once we can assess our recovery.
2. If yoy did not already know Andrew and his wife Jackie are the proud parents of a baby boy Christrian Jayce Garcia.  Let's show them the support of the NLP family.    We will have a basket/ cooler to collect items for them or the baby.  Please tbring the items in to the gym this week.  We will give them to the Garcia's on Tuesday.
3. The Clash of the Affiliates presented by CrossFit 714 has been postponed.  We will keep you posted on the new date once it is available.

Warmup
JM/ Samson Stretch 3 x 3
Hip Mobility x 2
Iron Cross x 10 each leg
Scorpion Kicks x 10 each leg
bear crawl forward
bear crawl backward
3 rounds of
10 kangaroo jumps
10 stand broad jumps
10 single leg bounds (use same leg for 5 then switch legs)
10 toes to bar

CrossFit WOD
400m Walking lunge

"A man is not finished when he is defeated. He is finished when he quits."
- Richard Nixon

Congrats to Kris for his 500# deadlift yeaterday.  We had several PR's yesterday.  Please see the list of results under yesterday's wod to see the lift totals.