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WOD

Friday September 3 2010

Lamarr Smith - Thursday, September 02, 2010

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




Thursday September 2 2010

Lamarr Smith - Wednesday, September 01, 2010
  1. Must sign up for classes.  If you do not know how to sign up please click here.
  2. The next 24 day paleo challenge will begin on Sept 7th.  Sign up now and order your products so we are ready to rock and roll on the 7th.   More information will be posted regarding the guidelines of the challenge.  The results are amazing and you will be happy with the improvements made.
  3. Body fat testing will also be on Sept 7th.   For those doing the 24 day challenge it is highly recommended you know your body fat before and after.  The follow up dunk will be on Oct. 2nd.  There is a sign up sheet posted on the red board by the bathroom.
  4. We had a great day of Level testing yesterday. 
  5. Make sure to sign up for the Get Dunked Body fat testing.
  6. The NLP Expansion Party will be on September 25 2010.  More details to come.
  7. We will be closed on Saturday September 4 2010 and Monday September 5 2010 - Labor Day

 

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.....

 

 

 

Wednesday September 1 2010

Lamarr Smith - Wednesday, September 01, 2010

Announcements:

  1. We had a great day of testing yesterday.  Let's finish off some sheets and move to the next level today.
  2. Make sure to sign up for the Get Dunked Body fat testing.
  3. The NLP Expansion Party will be on September 25 2010.  More details to come.
  4. We closed on  Saturday September 4 2010 and Monday September 5 2010 - Labor Day

Warmup

JM/ Samson Stretch 3 x 3
run 450m
20 pushups
20 squats
10 pullups

CrossFit WOD
Shoulder Press establish a 1 rm max - 20 minute time limit
Followed by

Levels Testing

Results

Athlete Shoulder Press Max pr
Cyndy 70  
Sean B 135  
Doc 175  
Matt W. 290 Back squat
Marcela 65 x
Karen 60  
Sue Ann 60  
Karl 145 x
Alec 95 x
Dustin 150 x
Greg 200 x
Ernie 130  
Vince 165  
Alana 75  
Ron 105  
Mihai 75  
Steve 115  
Anne 85  
Gary 155  
Shari 50  
Monique 65  
Sean N 115  
Manny 80  
Andrea 40  
Kathleen 75 x
Aimee 85  
Crystal 75 x
Jeannine 70 x
Tiffany ??  
Danny 155 x
Shannon 135 x
George  170 x
RJ ???  
Scott 165  
MC 120 x
Kris 210  

Tuesday August 31 2010

Lamarr Smith - Monday, August 30, 2010

Announcements:

 

  1.  Must sign up for classes.  If you do not know how to sign up please click here.
  2. Levels testing August 31st and September 1 2010 during all classes.  Make sure you are working on your skills all week.  Our reason for training is to see and monitor improvement. 
  3. The next 24 day paleo challenge will begin on Sept 7th.  Sign up now and order your products so we are ready to rock and roll on the 7th.   More information will be posted regarding the guidelines of the challenge.  The results are amazing and you will be happy with the improvements made.
  4. Body fat testing will also be on Sept 7th.   For those doing the 24 day challenge it is highly recommended you know your body fat before and after.  The follow up dunk will be on Oct. 2nd.  There is a sign up sheet posted on the red board by the bathroom.
  5. NLP Expansion party planning commitee needs to finalize the date for the party.  The 2 dates to choose from are Sept 18th or Sept 25th.  We have a sign up list on the events board.

    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


    Sunday August 29 2010

    Lamarr Smith - Sunday, August 29, 2010
    Rest Day

    "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)

    Monday August 30 2010

    Lamarr Smith - Sunday, August 29, 2010
     Announcements:

     

    1. Must sign up for classes.  If you do not know how to sign up please click here.
    2. Levels testing August 31st and September 1 2010 during all classes.  Make sure you are working on your skills all week.  Our reason for training is to see and monitor improvement. 
    3. The next 24 day paleo challenge will begin on Sept 7th.  Sign up now and order your products so we are ready to rock and roll on the 7thWe will have a challenge briefing on Aug. 30th @ 730pm.  More information will be posted regarding the guidelines of the challenge.  The results are amazing and you will be happy with the improvements made.
    4. Body fat testing will also be on Sept 7th.   For those doing the 24 day challenge it is highly recommended you know your body fat before and after.  The follow up dunk will be on Oct. 2nd.  There is a sign up sheet posted on the red board by the bathroom.
    5. NLP Expansion party planning commitee needs to finalize the date for the party.  The 2 dates to choose from are Sept 18th or Sept 25th.  We have a sign up list on the events board.
    Warmup

    JM/ Samson Stretch 3 x 3
    iron cross x 7 each leg
    scorpion kicks x 7 each leg
    run 450m
    30 sec l- hold
    30 sec wall sit
    duck walk

    CrossFit WOD
    Front Squat - 30 minutes to establish a 1 rm

    followed by

    4 rounds for time
    run 200m
    10 ring dips (add weight if possible)
    50 double unders (level 2 athletes must string in 5 or more)


    "After all, tomorrow is another day! "

    - GONE WITH THE WIND 1939

    Mark as he preps for is 400# back squat. 

    Results

    Athlete Front Squat PR FS notes B. mod
    Sean B 215 x   13:27 purple dips
    Marcela 85 x   14:25 box dips/ singles
    Hiro 165 x   25:04:00 purple dips/ singles- doubles
    Mark 295 x      
    Doc 225        
    Dustin 230 x   22:02 purple dips
    Shirley 85   r.o.m    
    Sarah 103     15:00 box dips
    Karen 80 x   18:40 box dips
    Ernie 175 x   18:40 doubles/ singles
    Karl 175 x   14:59 purple/ blue/ singles
    Matt W. 250 x   12:58 ring rows subbed for dips
    L 295 x      
    Janece 150 x      
    Gail 113 x   29:29:00 rx
    Jerry 255 x   9:40 rx
    Kris 275 x   10:02 rx+ 20# dips
    George 275     18:39 blue dips
    Jackie       20:08 rx
    Tiffany 123     20:38 purple/ blue/ 
    Jeannine       12:48 3 rds/ singles
    Nickie       12:33 grn dip/ singles x 3
    MC       20:02 blue dips
    Arvinder       19:52 box/ singles x3
    Brian 240 x      
    Jason 240     12:31 rx
    Jeff 250 x   12:55 singles x 3
    Monique 125 x   13:29 singles x 3
    Steve 175 x   15:23 rx+ 15# dips
    Kathleen 110 x   18:20 box dip
    Andrea 95     16:59 box dip/ single x3
    Crystal 150     21:18 blue dip
    Alana 150 x   12:45 rx
    Matt 65     18:45 parallete dips
    Melissa tech     11:00 blue dip/ singles x 3
    Julie tech     11:59 blue dip/ 50 singles
    Eddie J 165 x   14:19 purple/ singles x 3
    RJ 175 x   13:03 purple
    Alec 145 x   13:11 double/ singles x 3
    Leann 120 x   13:44 purple
    Jika 165 x   15:20 singles x 3
    Sean N 195 x   15:17 rx
    Tracy 85 x   13:29 blue/ singles x 3
    Aimee       15:50 rx
    Sheila          
    Shannon       14:27 ??????
    Danny 285 x   14:27 ??????
    Rachael       14:32 ??????
    Frances 60   r.o.m 12:25 par. Dips/ singles x 3
    Martha 35     14:40  
    Khash 225     9:42 rx
    Rob       13:55 rx+ 30# dips

    Saturday August 28 2010

    Lamarr Smith - Friday, August 27, 2010

    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

     

    "Character is what emerges from all of the little things you were do busy to do yesterday, but did anyway.
    "

    - Mignon McLaughlin

     

    Friday August 27 2010

    Lamarr Smith - Friday, August 27, 2010

      Announcements:

     

    1. Must sign up for classes.  If you do not know how to sign up please click here.
    2. Levels testing Sept 1 2010 during all classes.  make sure you are working on your skills all week.  Our reason for training is to see and monitor improvement. 
    3. The next 24 day paleo challenge will begin on Sept 7th.  Sign up now and order your products so we are ready to rock and roll on the 7thWe will have a challenge briefing on Aug. 30th @ 730pm.  More information will be posted regarding the guidelines of the challenge.  The results are amazing and you will be happy with the improvements made.
    4. Body fat testing will also be on Sept 7th.   For those doing the 24 day challenge it is highly recommended you know your body fat before and after.  The follow up dunk will be on Oct. 2nd.  There is a sign up sheet posted on the red board by the bathroom.
    5. NLP Expansion party planning commitee needs to finalize the date for the party.  The 2 dates to choose from are Sept 18th or Sept 25th.  We have a sign up list on the events board.

     

    Warmup

    Warmup

    JM/   Samson stretch 3 x 3
    hip mobility x 2
    duck walk
    bear crawl
    crab walk

     

    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. 

     

    Thursday August 26 2010

    Lamarr Smith - Wednesday, August 25, 2010

    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.

     

    Wednesday August 25 2010

    Lamarr Smith - Wednesday, August 25, 2010

    Announcements:

    1. Must sign up for classes this week.  
    2. Levels testesting Sept 1 2010 during all classes.  make sure you are working on your skills all week.  Our reason for training is to see and monitor improvement. 
    3. The next 24 day paleo challenge will begin on Sept 7th.  Sign up now and order your products so we are ready to rock and roll on the 7th.  We will have a challenge briefing on Aug. 30th @ 730pm.  More information will be posted regarding the guidelines of the challenge.  The results are amazing and you will be happy with the improvements made.
    4. Body fat testing will also be on Sept 7th.   For those doing the 24 day challenge it is highly recommended you know your body fat before and after.  The follow up dunk will be on Oct. 2nd.  There is a sign up sheet posted on the red board by the bathroom.
    5. NLP Expansion party planning commitee needs to finalize the date for the party.  The 2 dates to choose from are Sept 18th or Sept 25th.  We have a sign up list on the events board.
    Warmup
    JM/ samson stretch 3 x 3
    run 450m
    5 hspu
    10 pistols (total)
    15 burpees

    review movements before workout

    CrossFit WOD
    Establish a 1 rm max for Deadlift
    30  minute time limit

    followed by
    Amrap in 10 minutes of:
    10 box jumps 24"/ 20"
    20 double unders

    " YOU CANNOT HAVE WHAT YOU DO NOT WANT."

    - JOHN ACOSTA


    Photo from the Invitational Aug 14th 2010.  This photo has some good points to address.  The range of motion is great and judge is right there in a good position to judge and communicate with the athlete.  As we move into the competitive training season we must remember that each time you enter the gym it is your opportunity to expand your knowledge, experience and understanding of movements.

    results

    Athlete New DL  Old DL Part B. mod
    Mark 435 425 7+ 24 rx
    Doc 385 335 6 singles x 4
    Matt W. 365   7 +10 rx
    Shirley 153 180 9+30 12" / singles x 3
    Hiro 255 225 5 singles x 3
    Sean B. 345 335 7+24 rx
    Sue Ann 98   6+10  singles x 3
    Karl 285   6 singles x 3
    Greg 365 335 8 singles x 3
    Monique 180 165 7+1  singles x 3
    Tiffany 200   5 +12 rx
    Kathleen 210   5+2  rx
    Crystal  190 195 4+11  rx
    Alana 215 220 6+17  rx+30"
    Mihai 225 225 3+17 rx
    Andrea 145   7+10 singles/ step
    Jeff 350 335 4+17 rx
    Jackie 355 345 4+17 rx
    Ron 255 285 6+6 rx
    Anne 225 235 7+10 rx+ 27"
    Gary 455 425 7 singles/ 30"
    Delia 210 208 5 +13 rx
    Eric 225   6+10  singles
    Alec 220   7+2 rx
    Danny 405   6+14 rx
    Shannon 355   4+8 rx
    Kris 500 485 11+3 rx
    Gail 177   4+17 rx
    Ed  225   5 rx
    Khash 295   8+10 rx+ 30"
    Sean N 345   8+10 rx
    Tracy 115 x 3   7+8 singles
    MC 305   5 +4 rx
    Aimee 320 300 8+7 rx
    Sheila 125   5+10 singles
    Ben 265   6+6 singles
    Shari 135   7+1 singles
    Nickie 135   6+8 singles
    Rachael 165 135 8+7 singles
    Scott 415 410 8+4 rx+ 30"
    Rob 375   10+1 rx+30"
    L 525 510 12+15 rx
    RJ 275   7+20 rx
    TJ  320   8+20 rx
    Brian 375   8+12 rx
    George 405   5 rx
    Jeannine 135   7+6 singles/12" step up
    Great work on all the new PR's.  Let's keep it up.  We will re-test in aout 5-6 weeks.