WOD

1. Starting tomorrow Monday Nov 2 2009, NLP morning schedule will change to : 6am - 6:45am and 6:45am - 7:30am.  This will be a 2 week trial run.  In order to make this most successful for those that actually pushed for this class, please use the online scheduler to schedule your mark your attendance. 
2. We will have a limited supply of New NLP sweatshirt hoodie.  Perfect time for the chilly morning and evenving classes.  WE willa gain offer you a pre-sale order to secure your sweater.  They eill be in stock before Nov 11.  Color- Charcoal grey Sizes- s/ l/ xl.  Cost- $40
   In addition to the sweaters we will also launch our black logo and barbell t-shirt.  Represent your gym proudly!

1. schedule change - in response to the several requests for an earlier start time we will be introducing a 6am - 6:45am and 6:45am - 7:30am class.  We will be clear that this is a 2 week trail run and if it turns out to be uneventful and then we will go back to our 6:15am - 7:15am schedule.  Since this is a trial run and a shorter class time we need everyone that will be attending these classes to sign up in advance via our online scheduler, so we can better manage the classes.
2. We will be hosting a Thanksgiving morning 8am wod.  If you are interested please sign up on the board. 

SDHP
men: 95# women 65#

rest 5 minutes

b. 5 rounds
walking lunges 10 steps
15 kb swings
men: 24kg women:16kg

Shoulder Press
Deadlift

The NLP Total is the sum of the best of three attempts at the Front squat, the press, and the deadlift. All three lifts are done while standing on the floor. 

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate NLP Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

If you are just starting and are new we will modify the workout to a regular strength day involving 3 to 5 reps each set.

Ryan                     n/a                 n/a                 330                        n/a
Ed                        165                 115                  0                         n/a
Mark                     165                 155                305                       625
Ashley                  123                  83                 203                       409
Doc                      200                 165                  0                          n/a
Maria                    83                    0                    0                          n/a
Shabi                   175                  125                275                        575
Sandra                  93                   58                 138                        289
Jackie                  205                  155                295                        655
L                         265                   175               485                        925
Pierre                  245                   155               345                        745
Vince                  245                   165                400                       810
Jeff                      225                   180               315                       720
Steve G.              145                     95               175                       415
Ken                     115                    80                115                       310
Georgia               123                    68                168                       359
Kris                     260                   200               425                       885
big Mike              155                   125               305                        585
Janece                133                    73                215                        421
Eddie                  135                  tech               250                         n/a
Scott                   195                  135                300                         630
Sammy                205                  135                300                        640
Rachael               93                     63                 133                        289
Delia                   148                   93                  208                       449
MC                      205                  105                 0                           n/a

Great work by everyone today.  The Totals are an important day in our training program.  We all have are love for the pain, can't breathe, want to quit wods but these heavy days are just as important in the grand scheme of the program.  Try not to miss them.  We will be announceing our next total day soon.

1 min at each station after all 5 stations are complete rest 1 minute.  Repeat for 3 rounds

"All you can do is take care of your side of the street."

- Ron Gellis, NLP athlete

Question of the day:  Do you need help with your nutrition plan? Are you hitting the wods hard but not getting the results you feel you are capable of? 

Video of the day:

1. Congrats to Bryan, Sandra, TJ, Rachael, Lenka, George and Lamarr for successfully summiting Mt. San Jacinto 10,834 ft.  It was Bryan, Sandra, Lenka and George first mountain climb.  It was a great day and hard work but they all returned safely.  We are looking forward to a larger turnout for our next climb.
2. Wednesday Oct 28 the wod will be the CrossFit NLP Total. Consists of 3 attempts at max weight of Front squat, deadlift, and shoulder press.  Please plan to attend so we can fill in our boxes and put up some good starting numbers or improve on our numbers already on the board.
3. We are kicking around the idea of early morning express wod.  6:00am- 6:45am  instead of the 6:15am-7:15am class.  We have a week to decide what we want to go with.  Let us know what you think in the comments and in person at the gym.
4. Thank you to the athletes who are helping out by scheduling there classes on line.  Again we hate to sound like a broken record but this service has been added to help improve our program to you.  Let's use it......please!
   

200m run
25 slam balls