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Sunday February 28 2010

Lamarr Smith - Sunday, February 28, 2010
Rest Day

"It's just a job. Grass grows, birds fly, waves pound the sand. I beat people up. "

- Muhammad Ali
Big thanks to Zack and Robin from CrossFit Newport and Cole from Anaerobic Inc for coming to train with our NLP athletes!!  Bandit just couldn't get enough of his new buddy Zack!
RESULTS
TRACK WOD
Lil Hess
Ed
Anne
Janece
Z
Brian
Andrew
L
Rachael
Scott
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Saturday February 27 2010

Lamarr Smith - Friday, February 26, 2010
CrossFit WOD
Team WOD

"Just play. Have fun. Enjoy the game. "

- Michael Jordan
Lil Hess and Aimee working on their ring dips.

RESULTS:
CF WOD

Athlete Results: rx/ mods
Team L (Lucas/Leslie) 16:00 rx
Team Mikes (big Mike/Mike S 24:12:00 OHS mod
Team E (Elvia/Ed) 19:01 rx
     
Masters    
Denise/Lavonne 11:33  
Rose 14:09  
     
Tuesday's WOD    
Lucas 12:05 adv rx
TJ 2 17:25 20kg
Mike M 22:44 blue/ 12kg
Kelly 14:51 8kg/ jumping
     
"Christine"    
Rachael 16:06 105#
     
"Helen"    
Aimee 12:22 rx
     
"Elizabeth"    
Pierre 13:33 pwr
     
Friday's WOD    
Gail 26:52:00 55#
Lil Hess 13:30 45#
     
Affiliate Team WOD    
Scott    
Andrew    
Janece    
Jerry    
Kris    

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Friday February 26 2010

Lamarr Smith - Friday, February 26, 2010
Warmup
JM/ Samson Stretch 3 x 3
row 300m


4 standing broad jumps (work on full hip extension and landing in full squat)
10 pullups (unbroken)
12 single leg deadlifts (each leg)
2 rounds

CrossFit WOD
100 walking lunges
50 weighted good mornings 45# / 15#
20 ohs 115# / 75#
50 double unders
50 walking lunges
25 weighted good mornings 45#/ 15#
10 ohs 115# / 75#
25 double unders
100 walking lunges

Announcements:


  1. Get Dunked -Wednesday March 10, 2010.  The sign up sheet is posted on the bulletin board.  This will also signal the start of our paleo challenge.  To help get everyone on the correct mindset we will have a movie night at NLP.  The featured movie will be Nutrition 101 by James Fitzgerald aka "OPT".  Check out his blog.  There is a wealth of information that we can use on there.  Check it out
  2. We need volunteers from both within and outside of NLP.  All NLP athletes please see the sign up sheet posted on the board.  If you have 3-4 hours available on April 10th we could really use your help organizing and making sure this event runs smoothly for all competitors and spectators. 
  3. All NLP intermediate and advanced athletes please sign up before the division is sold out!!!!!!!!!!
  4. Many athletes have not scheduled their performance review.  Please see Lamarr today so we can complete this performance review. 
Check out this blog post from Forging Elite Mindsets by Rachael Cadden.  Be sure to to follow this blog for helpful mental training tips.

FIGHT WELL: Begins in Your Head, Follows in Your Heart

by Rachael Cadden

Watching the intensity, focus and determination of the athletes competing in the Winter Olympic Games, and the NLP Team tryouts for the 2010 CrossFit games this past weekend, I am ever reminded that fighting well begins in the mind, but must be activated the heart.  

 The Olympic Creed of Athletes denotes the most important thing in life is not the triumph, but the struggle. The essential component is not to have conquered, but to have fought well.

Fight well. 

Fighting well begins in your mind.  The mind is an amazing instrument. It will first and instinctively find a thousand reasons to stop, give in, do less and be comfortable even though our bodies have more to offer.  You must find the ONE reason to keep fighting, to press on, to overreach your limits. To fight well.  It starts with training your mind, then your heart takes over.   

Fight well.

Though winning is a valiant goal, most of the thousands of athletes competing in the 2010 Winter Olympic Games know they will not receive a medal. They train and compete for the experience of an amazing world tournament that will test their limits, redefine who they are and to conquer what was once a personal best.

They fight well.

No one truly knows but you what your personal best is. Regardless of your finish, if you pushed your personal boundaries like many of the Olympic Athletes beyond where you had been before… then you have the heart, mind and Viking Spirit of the Olympics and its Winter Games origin.  You have fought well.

Train your mind to fight well. Your heart will follow.

Fight well.  Finish impeccably.

"It takes a struggle, a goal and enthusiasm to make a champion."

- Norman Vincent Peale

Who do you think won the wheel barrel challenge?
RESULTS:
CF WOD
Athlete Results: rx rope OHS mod GM mod
Andrew 16:03 rx      
Jerry 17:55 rx      
Dustin 27:08:00 rx      
TJ 23:13     65  
Pierre 27:54:00   singles    
Ed 22:53:00   singles 83  
Mike S 34:30:00   singles 75  
Jeff 23:16   singles 75 33
Jerm 23:26   singles 45  
Elvia 22:03   singles 35  
Sandra 21:25   singles 35 pvc
Delia 16:40   singles 55  
Aimee 16:26   singles 35  
Tracy 18:39   singles 35  
Eddie J 22:10   singles 35  
Barbara 22:44   singles 15  
Sonia 28:27:00   singles 15  
Shirley 19:49   singles pvc  
Dips 24:00:00   modified    
Advanced WOD  
Anne  
Cole  
Jake  
Robin  
Zack  
Zionna  
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Thursday February 25 2010

Lamarr Smith - Thursday, February 25, 2010
Warmup
JM/ Samson Stretch 3 x 3
Inch worms/ lunge stretch pullback
iron cross x 10 each leg
scorpion kicks x 10 each leg
30 walking lunges
20 sdhp
10 knee to elbows

CrossFit WOD

Run 900m rest 4 minutes
Run 450m rest 3 minutes
Run 200m rest 2 minutes
Run 200m rest 2 minutes
2 rounds

Announcements:

  1. Next Level Invitational Update: Double unders for all divisions.  Bar Muscle Ups for advanced men, Chest to bar pullups for female advanced, male intermediate and masters( have ability to do them in some basic capacity).  Kipping pullups for female intermediate and masters.  We are releasing this information so that you may work on these skills and be better prepared.  There are 45 days left.  This is plenty of time to develop a basic skill level in these movements if you are training hard.
  2. We need volunteers from both within and outside of NLP.  All NLP athletes please see the sign up sheet posted on the board.  If you have 3-4 hours available on April 10th we could really use your help organizing and making sure this event runs smoothly for all competitors and spectators. 
  3. All NLP intermediate athletes please sign up before the division is sold out!!!!!!!!!!
  4. Many athletes have not scheduled their performance review.  Please see Lamarr today so we can complete this performance review.  

"It takes a struggle, a goal and enthusiasm to make a champion."

- Norman Vincent Peale

Alana aka "Georgia" showing good triple extension, jumping the weight up.  The sumo deadlift high pull is one of the movements most people perform incorrectly.  The most common flaw we see is pulling with the arms before the hips have fully extended. 

Results:

Athlete: 900m 450m 200m 200m 900m 450m 200m 200m
Mark 04:57 02:21 :42 :38        
Sonia 07:00 03:01 01:01 01:00        
Dustin 04:29 01:57 :40 :39 05:17 02:13 :43 :41
Shalina 04:36 01:57 :41 :39 05:00      
Ron 04:22 01:56 :38 :40 04:21 02:02 :41 :43
Georgia 03:55 01:41 :37 :38 04:18 01:45 :35 :36
Leslie 04:40 02:11 :40 :44 04:34 02:09 :46 :43
Anne 04:11 01:52 :38 :39 04:25 01:57 :37 :39
Vince 04:50 02:07 :39 :42 06:25 02:35 :41 :44
Jackie 04:40 **** :40 :39 05:00 **** :37 :35
Zeyra **** **** **** **** **** **** **** ****
Cyndy 04:18 02:01 :33 :40 04:47 02:08 :42 :41
Jerry 03:21 01:34 :38 :36 03:49 01:38 :34 :34
RJ 04:18 01:50 :37 :43 04:34 02:00 :44 :40
Delia 05:01 02:24 01:09 01:05 05:34 02:16 01:05 01:04
Kris 03:30 01:30 :30 :34 03:49 01:46 :32 :33
Sammy 03:51 02:25 :35 :35 05:15 03:40 :30 :36
Lenka 03:56 01:43 :36 :34 04:30 02:01 :35 :35
Arvinder 07:10 03:09 :51 :59 08:41 04:22 :46 :51
Scott 03:29 01:35 :32 :35 04:10 01:45 :35 :34
PJ 06:16 03:06 02:05 02:00 07:00 **** **** ****
George 04:12 01:48 :33 :33 04:44 01:57 :34 :39
Big Mike 04:40 02:15 :46 :44 04:55 03:10 :40 :38
Z 04:04 01:54 :39 :39 04:22 01:56 :39 :37
Rachael 04:41 02:11 :41 :44 05:09 02:30 :44 :49
L 03:53 01:38 :34 :29 04:28 01:51 :35 :34


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Wednesday February 24 2010

Lamarr Smith - Wednesday, February 24, 2010
Warmup
JM/ Samson Stretch 3 x 3

run 900m
15 wall squats
10 clapping pushups
5 handstand pushups

CrossFit WOD

“Elizabeth”

21- 15- 9 rep rounds for time of:
Clean
Ring Dips

 

Announcements:

  1. Next Level Invitational Update: Double unders for all divisions.  Bar Muscle Ups for advanced men, Chest to bar pullups for female advanced, male intermediate and masters( have ability to do them in some basic capacity).  Kipping pullups for female intermediate and masters.  We are releasing this information so that you may work on these skills and be better prepared.  There are 45 days left.  This is plenty of time to develop a basic skill level in these movements if you are training hard.
  2. We need volunteers from both within and outside of NLP.  All NLP athletes please see the sign up sheet posted on the board.  If you have 3-4 hours available on April 10th we could really use your help organizing and making sure this event runs smoothly for all competitors and spectators. 
  3. All NLP intermediate athletes please sign up before the division is sold out!!!!!!!!!!
  4. Many athletes have not scheduled their performance review.  Please see Lamarr today so we can complete this performance review.  

"Things may come to those who wait, but only the things left by those who hustle."

- Abraham Lincoln
Please welcome Barbara to NLP.  Vince showing her how it's done and where to run!
RESULTS:
CF WOD
Athlete: Results: rx/ mods:  
Andrew 07:02 rx    
Kris 11:33 rx  
Jerry 13:26 rx  
Brian 14:32 rx  
Jackie 15:08 rx  
Gary 14:56 115  
Dustin 22:18 115 ROM on dips
TJ 10:46 105  
Nick 05:25 95  
Steve 08:31 75 1/2 dips rx
Mike S 19:07 85 box dips
Jeff 09:26 75 box dips
Shalina 12:23 65 purple dips
Gail 13:21 65 purple dips
Jamie 19:33 65 blue dips
Leslie 09:16 65 box dips
Delia 09:57 65 box dips
Jerm 08:59 65 box dips
Aimee 07:55 55 purple dips
Georgia 08:21 45 purple dips
Jules 09:56 45 box dips
Christine 09:03 35 box dips
Shirley 07:15 35 pwr box dips
Barbara 08:26 35 pwr par dips
Mike M 13:34 35 pwr box dips
Tracy 08:37 25 par dips
Zeyra 08:24 25 pwr  
Ed 15:01 95 push ups
Doc 09:09 95 reps mod
Ron TP therapy    
Eddie J TP therapy    
       
O-Lift      
Kris      
Gail      
Rachael      
Scott      
Jake      
Anne      
Aimee      
       
Misc WOD      
L      
Nathan      
       
Tues WOD      
Lenka      

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Tuesday February 23 2010

Lamarr Smith - Tuesday, February 23, 2010
Warmup
JM/ Samson Stretch 3 x 3
jump rope 3 minutes

kb follow the leader

CrossFit WOD
5 rounds for time of:
200m run
20 kb swings
10 c2b pullups
5 burpees

last done on 9/29/09. Click here to view results

Announcements:

  1. Make sure all competitors have registered for the Next Level Invitational.  The women's intermediate and men's advanced are almost sold out.  We need to have our same huge cheering section like that of the OC Throwdown.  Let's go guys, support NLP!!!
  2. Start keeping a log book of all workouts and nutrition.  This will be the key to tracking your improvement.  We will have books available soon but in the meantime please get a cheap .99 book to track your wods and what you are shoving in your mouth.  As the wods become more detailed it will become harder to us to post results and we want to focus more time on coaching you.

"Commit to excellence, become massively innovative and wear your passion on your sleeve."

- Robin Sharma

Pat and Leslie coming to the front during the 100m farmer's carry/ 15 pullup x 5 rounds wod.  This wod really rocked your forearms and made you fight the urge to drop the weight. 
Athletic Achievements:  Steve G. did his first muscle up on 2/22/2010!!!  Please welcome Mikey M. to NLP he graduated his on ramp on Monday and to top off his graduation he did his first kipping pull up then 5 consecutive!! 
RESULTS:
CF WOD
Athlete: Time: Mods/ RX
Andrew 12:36 adv rx
Brian 17:00 adv rx
Meredith 21:01 adv rx
Anne 16:27 rx
Ron 18:47 rx
TJ 19:01 rx
Gail 20:39 rx
Ed 20:00 1/2 rx 1/2 chin
Mark 20:11 1/2 rx 1/2 chin
Dustin 21:17 1/2 rx 1/2 chin
Steve 16:14 1/2 rx 1/2 chin
Rachael 17:37 chin unbroken
Aimee 19:00 chin  
George 17:00 chin
Leslie 18:53 chin
Jackie 18:25 20 kg
Vince 20:08 20kg/ chin
Sandra 18:47 purple/blue
Natalie 19:47 blue
Ken 15:36 20 kg/ ring rows
RJ 20:00 16kg/ blue
Tiffany 20:54 12kg/ blue
Jules 20:14 12kg/ blue
Elvia 18:47 12kg/ blue
Marth 19:32 12kg/ green
Sonia 18:08 8kg/ green
LuzAnna 15:20 8kg/ blue (assisted)
Barbara 11:24 3 rnds 12 kg/ green
John 11:10 12kg/ jump/ row
Zeyra NFT 3 rnd modified
Monica NFT 3 rnd modified
     
Monday's WOD    
Big Mike 8 min 100
     
O-Lift    
Z    
     
Misc WOD    
L    
Nathan    

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Monday February 22 2010

Lamarr Smith - Monday, February 22, 2010
Warmup
JM/ Samson Stretch 3 x 3
inch worms /bear crawls /  crab walk
run 450m
20 pullups
20 slamballs

CrossFit WOD
3 Thrusters on the minutes for max number minutes completed.
Each minute increase weight by 5#.  
Men rx 65# advanced 95#
Women rx 45# advanced 65#

"Adversity causes some men to break; others to break records. "

- William Arthur Ward
Athlete Highlights:  Congrats to Jackie, Vince and Gail for PRing their OHS last week!! Note: this is not the PR shot!
RESULTS:
CF WOD
Athlete Minutes Weight Mods
Andrew 15 175 Advanced
Kris 9 175 Advanced
L 14 170 Advanced
Doc 20 165  
George 9 165  
Scott 10 160  
Bryan 14 150  
Pierre 15 145  
Jeff 9 145  
Pat 15 145  
Brian 9 145  
Jackie 13 145  
Gary 15 140 No Rack
TJ 14 140  
Vince 12 140  
Dustin 7 135  
Mark 12 125  
Jerm 13 125 No Rack
Jerry 13 125 No Rack
Ron 11 115  
Steve 5 110  
MC 13 100  
Mike 12 100  
RJ 11 90  
PJ 15 55  
Lenka 8 105 Advanced
Z 8 100 Advanced
Meredith 8 100 Advanced
Anne 7 95 Advanced
Aimee 10 90  
Shalina 9 90  
Mihai 9 85  
Delia 4 83  
Cyndy 8 80  
Jamie 7 80  
Leann 8 75  
Gail 7 70  
Leslie 7 70  
Elvia 7 70  
Rachael 8 70  
Tiffany 7 60  
Christie 3 60  
sonia 8 50  
Christine 7 50  
Shirley 6 50  
Tracy 8 55 started @ 15#
Ed     4 Sets of Cleans  95#
Eddie 7 every min 15 minutes 45# Push Press


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Sunday February 21 2010

Lamarr Smith - Sunday, February 21, 2010
Rest Day

"You don't know what you got til it's gone!"

- unknown
ATHLETE HIGHLIGHT:  Vince destroyed the row for watts this week getting 806!!  As you can see it took him out of the game for a minute or two.  Also congrats to all the athletes that rowed over 800 watts on Tuesday:  George 1, L and Ken.  All these men have one thing in common......LONG LEGS!!!
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Saturday February 20 2010

Lamarr Smith - Saturday, February 20, 2010
Warmup
JM/ Samson Stretch 3 x 3
Jump rope 3 minutes
partner med ball throws x 10
partner med ball wood choppers x 10
partner pushups x 10
wall squats x 10 (hold at bottom 3 sec)


CrossFit WOD
400m run
30 ball slams
400m run
30 pullups
400m run
30 knees 2 elbow
400m run

"I have done my best. That is about all the philosophy of living one needs."

- Lin Yutang
ATHLETE HIGHLIGHT:  First and foremost we would love to welcome Jerry to NLP.  Instead of completing his last on-ramp class we decided he should do the team tryout......good idea.  Congrats Jerry for placing 1st overall.  You are a great addition to our NLP family.
RESULTS:
CF WOD
Athlete Time Mods
Jamie 00:14:42 RX + C2B/Toes to Bar
Jerry 00:12:00 RX
Ed 00:15:00 RX
Leslie 00:15:07 RX
Jeff 00:17:57 RX
Mihai 00:15:40 RX R.O.M.
Rachael 00:16:20 RX R.O.M.  Knees to Elbows
Arv 00:23:15 Purple R.O.M.
Elvia 00:14:57 Blue Band
Martha 00:15:30 Jumping/Knee to Stomach
     
Red   Strength WOD
Aimee   2000M Row
     
Scott 00:04:34 Grace WOD
Markus 00:04:47 Grace WOD
     
Brian 12 + 6 RX Wed's WOD


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Friday February 19 2010

Lamarr Smith - Friday, February 19, 2010
Warmup
JM/ Samson Stretch 3 x 3
inchworms/ lunge stretch pullback
row 300m/ run 200m
10 clapping pushups
10 jumping squats
10 toes to bar


CrossFit WOD
As many rounds in 20 minutes:

20 Wallballs 20#/ 10# (adv 20# to 12' target/ 16# to 10' target)
15 Pull-ups (adv unbroken - if you break it is rewarded with 2 burpees everytime.  keep track of your burpees)


"How we spend our days is, of course, how we spend our lives."

- Annie Dillard

Shawn and LuzAnna going overhead with the kettlebell. 

RESULTS:
CF WOD

Athlete Rounds Reps Burpees Mods
Andrew 5 33   RX Adv. 14# Weight Vest
Nick 9 10 2 Adv. RX
Jerry 7 22   Adv. RX
Ron 6 26 6 Adv. RX
Janece 5   26 Adv. RX
Steve 8 28 2 Wallball 20# to 10ft/Adv. Pullups
Georgia 8 25 18 Wallball 16# to 8ft/Adv. Pullups
Brian 8 7   RX
Ed 7     RX
Jeff 6 20   RX
Pierre 6 2   RX
Gary 6     RX
Shalina 5 27   RX
Aimee 6 22   Purple Band
Mihai 6 3   Purple Band  R.O.M.
Martha 7     Green Band
RJ 7 20   Green Band
Doc 6 23   Green Band
Tracy 6 20   Green Band
Eddie J 6 20   Green Band
Delia 8 5   Blue Band
Mike 4 9   Black Band
Cyndy 9     Ring Rows

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