WOD

On the 2:30 interval:

5 x 400 meter run

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."

- unknown

We would like to welcome Sean and Scottie to the NLP family.  You guys bring a great energy to the 5:30pm crew.  Keep up the strong start and the results will follow.

Here is one of my favorite motivational videos.  Take the 7 miutes and watch it is well worth the time.


4th of July holiday schedule:
Friday:  6:30am/ 10am
Saturday: 9am/ 10am

Reminder:
Check our events page for the upcoming events/ seminars we will be hosting and/ or attending.  It is a great t way to apply what you are doing in class.

Results:

Janece:                1:26/ 1:23/ 1:25/ 1:25/ 1:23
Kris:                      1:18/ 1:25/ 1:25/ 1:32/ 1:28
Z:                           1:24/ 1:29/ 1:35/ 1:38/ 1:33
Brian:                   1:26/ 1:30/ 1:38/ 1:45/ 1:42
Robby:                 1:17/ 1:24/ 1:24/ 1:38/ 1:38
Sammy:               1:17/ 1:24/ 1:36/ 1:48/ 1:57
Red:                      1:32/ 1:42/ 1:52/ 2:01/ 1:55 (last 2 runs on 3 min)
Jules:                    1:54/ 2:00/ 2:00/ 2:02/ 2:10 ( last 3 runs on 3 min)
big Mike:               2:19/ 2:18/ 2:16/ 2:21/ 2:17 (2 min rest between runs)
Eddie:                   2:04/ 2:04/ 1:56 ( 3 rnds 500m row   followed by 1 minute rest)

3000m team row challenge
PJ/ Angela:          13:55
Ed/ Sabrina: 1      4:37

Misc WOD
75 reps of Power clean 95#/ 65#
for time

Z:             4:55
Robin:    5:28

"Nahmane!"

- Jason "Rhabdo" Kaplan

Z having some fun with Doug's bike.

What does intensity mean to you? 
We had the pleasure of working out with one of the most intense crrossfitters out there.  Watch this video to see we call intensity.

The Fastest Show on Earth. The first sub 2 minute "Fran" from gregg arsenuk on Vimeo.

Check our event calender and let us know which event you are interested in participating or attending.  We will be training for these events and it is always fun to see how your training pays off.  Some of these events will sell out so please reserve your space.

Results:

Kris:                  6:37 rx
Z:                       6:53 rx
Brian:                8:40 rx
Pierre:              10:22 rx
Cochran:          0:00 rx ( did it at personal gym. forgot to start his watch.... good job!)
MC:                    8:05 (65#)
Ed:                     8:55 (63#)
Elmore:             8:08 (75#)
Pat H.                8:05 (blue)
Slater:               8:14 (blue)
Sammy:            6:29 (65#/ blue)
Eddie:                9:35 (63#/ blue)
Robby:              6:59 (65#/ blue)
PJ:                     6:38 (53#/ blue)
Rachael:           4:08 (35#/ grn)
Shabi:               10:32 (65#/ grn)
Scottie:               5:54 (35#/ jumping)
big Mike:            16:47 (75#/ jumping)
Delia:                  8:52 (45#/ blue)
Jules:                  7:45 (25#/ grn)
Alana:                 11:03 (45#/ grn)


On Ramp
Nick
Melissa M.
Monica
Melissa W.

Great day at NLP!!  We had a record 20 athletes crush "Fran" today.  Everyone's intensity and determination was inspiring to watch.  It is only going to get better from here. Let's keep moving forward.  NLP is coming, everyone watch out and make room or get rolled over!!!

Each athlete gets 5 minutes to complete as many reps as possible of full R.O.M pullups, from full extension to chin over or chest to the bar.  You may drop off the bar as needed.  If the rep questionable then it is no rep!  Lets make it clear and easy to see the full range of motion.

You choose to do blue band, green band, black band, no band and chest to bar.  

"Everyone trains when they want to. Winners train when they don't."

- Skip Miller aka SFM, owner and coach at Front Range CrossFit

Here is Rachael motivating her teammate, Eddie, by doing the situps with him until he finished.  They came in first place too!  That what CrossFit is about right there.  Intensity, hard work, strong community and great people are the things I love most.   

What is the one thing you love the most about CrossFit?  Post your remarks to the comments.


Results:

Pullup Challenge
Z:                     57 reps ( no band)
TJ:                   54  reps ( no band)
Ed:                  45 reps ( no band)
Brian:             37 reps (no band)
Janece:         46 reps (chest to bar)

Track WOD
Pat H.:   10 repeats 30 run/30 jog

Misc WOD
run 400m/ 15 oullups/ 10 walking lunges/ 5 ring dips  5 rounds
Shabi:           24:39 (blue band, box dips)
Jeff:               25:40 (assisted ring dips)

30-20-10 reps for time of:

ball slam, 15 lbs (12 lbs)
kettlebell swing, 24 kg (16 kg)
abmat situps
kettlebell sumo deadlift high-pulls, 24 kg (16 kg)

3 rounds for time of:

800 meter run
50 supermen
50 box jumps 20"/ 16"

"If you enter this world knowing you are loved and you leave this world knowing the same, then everything that happens in between can be dealt with."

- Michael Jackson

Janece:    22:04 rx+ (20")
Z:              19:35 rx+ (20")
Cochran: 19:51 rx
Delia:        25:27 rx
TJ:             25:49 rx
Pat H.       21:22 rx
Eddie:       24:33 rx
Sean:        22:55 rx
Brian:        21:19 rx
Scottie:      22:12 (800m row/ 50 situps instead of box jumps)
PJ:              16:50 (600m row/ 30 reps all 3)
Robby:       18:49 (30 reps)
Sammy:      20:06 (30 rep)
Alana:         25:26 ( 30 reps)
Baldwin:            18:58 (400m)

21-15-9 reps for time of:

deadlift, 245 lbs (165 lbs)
pushups
situps

5 rounds for time of:

200 meter run
30 walking lunges
15 pullups

Skill of the Week
Hang Power Clean:  When the arms bend the power ends.  We need to keep the arms straight as we jump the bar thru the range of motion.  The arms only bend to follow the momentum of the bar as it travels up. Click the link to see the triple extension which is essential to creating the power necessary to complete the lift correctly.

For time:

10 barbell thrusters, 135 lbs/ 85lbs
50 kettlebell snatches, 16 kg (12 kg)
8 barbell thrusters, 135 lbs / 85 lbs
40 kettlebell snatches, 16 kg (12 kg)
6 barbell thrusters, 135 lbs/ 85 lbs
30 kettlebell snatches, 16 kg (12 kg)
4 barbell thrusters, 135 lbs/ 85lbs
20 kettlebell snatches, 16 kg (12 kg)
2 barbell thrusters, 135 lbs/ 85 lbs
10 kettlebell snatches, 16 kg (12 kg)

Skill of the Week
Hang Power Clean

 Results:

Kris:                       15:05 rx
Z:                              9:40 rx
Lamarr:                 11:01 rx
Brian:                     11:15 (115#)
Vincent:                  25:38 (75#)
Pierre:                    10:46 (95#/ 12kg)
Cochran:                  9:52 (95#/ 12kg)
Jeff:                         11:31 (75#/ 12kg)
Big Mike                 14:03 (75#/ 12kg)
Ed:                          13:13 (63#/ @ 30 kb sn went from16kg to 12kg)
Robby:                      7:55 (65#/ 12kg)
Ryan:                        8:01 (65#/ 12kg)
Sammy:                   8:35 (65#/ 12kg)
Jason:                      9:38 (65#/ 12kg)
Eddie:                     11:13 (65#/ 20# db)
PJ:                             9:50 (65#/ 20# db)
Rox:                         15:42 (63# for rd 1 then 53#/ 20# db)
Rachael:                   7:58 (35#/ 6kg)

Today we had the most athletes total for the day since we opened 2 1/2 months ago.   Lets keep it going and continue to grow strong together.  The amazing thing is that as we grow larger in numbers we are growing closer as community of crossfitters.