Lamarr Smith - Sunday, June 06, 2010
Active Rest Day
get ready for our next mountain climb. Here is the flyer with all of the info. You are seriously interested in completing this challenging task, please review the attached flyer and gear list.
click here for flyer
"The only way to the top is by persistent, intelligent, hard work."
- - A.T. Mercier
Here is a pic from our Mt Russell Climb which is directly across from Mt. Whitney. One of the most challenging tasks I have ever attempted. If you are fit enough I recommend everyone climb at least one mountain. The experience of being alone with just you and mountain, hearing nothing but your thoughts and your aching muscles, you must push through.
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Lamarr Smith - Sunday, June 06, 2010
Warmup
JM/ Samson Stretch 3 x 3
Stay together as a group for this warmup
2 minute jump rope
1 minute double unders
30 sec flutterkicks
30 sec high knees
30 sec flutterkicks
30 sec burpees
CrossFit WOD
a. push press 5-4-3-2 rest 2 minutes between each set; increase weight each set
rest 5 minutes
b. 10 rounds for time
10 sandbag halfmoons 35#/ 20# (each tap counts)
200m run
"When thinking won't cure fear, action will."
- W.Clement Stone
A little hard work pays off. Karen has been attacking her weaknesses. she has worked on her box Jumps and pushups and know she is rocking them. When have you worked on your weaknesses?
Results
| Athlete |
A |
B |
mod |
| Cyndy |
55/ 65/ 75/ 85 |
14:49 |
rx |
| Sean B |
95/ 125/ 145/ 145 |
15:16 |
rx |
| Mark |
95/ 125/ 145/ 165 |
15:40 |
rx |
| Ernie |
85/ 115/ 125/ 130 |
18:07 |
rx |
| SueAnn |
25/ 35/ 45/ 50 |
20:54 |
10# |
| Doc |
135/ 150/ 165/ 180 |
19:06 |
rx |
| Dustin |
135/ 150/ 165/ 180 |
16:08 |
rx |
| Gail |
55/ 65/ 75/ 85 |
16:09 |
rx |
| Kathleen |
55/ 60/ 65/ 80 |
15:03 |
rx |
| Jamie |
65/ 75/ 85/ 90 |
15:22 |
special wod |
| Anne |
75/ 85/ 95/ 105 |
13:46 |
rx |
| Crystal |
65/ 75/ 85/ 105x 1 |
|
| Rob |
135/ 160/ 185/ 200 |
12:56 |
rx |
| Jeff |
118/ 148/ 168/ 178 |
17:44 |
rx |
| Jackie |
115/ 148/ 168/ 188 |
18:55 |
rx |
| Vince |
118/ 148/ 168/ 178 |
19:58 |
rx |
| Shawn |
75/ 95/ 115/ 125 |
13:19 |
20# |
| Michael |
65/ 85/ 95/ 95 |
17:35 |
rx |
| Monique |
55/ 65/ 75/ 85 |
16:12 |
rx |
| Gary |
75/ 115/ 135/ 185pr |
18:18 |
rx |
| Delia |
75/ 85/ 95/ 105 |
18:19 |
rx |
| Denice |
30/ 35/ 35/ 35 |
15:30 |
6 rds/ 10# |
| Tiffany |
30/ 35/ 40/ 45 |
15:50 |
rx |
| Elvia |
65/ 75/ 85/ 95 |
16:23 |
rx |
| Angela |
75/ 85/ 95/ 105 |
15:46 |
rx |
| Mike S. |
85/ 95/ 125/ 135 |
21:30 |
rx |
| Sean N. |
85/ 95/ 115/ 125 |
17:49 |
rx |
| Jenai |
35/ 40/ 45/ 50 |
17:15 |
8 rds/ 20#/ 10# |
| Tracy |
35/ 40/ 45/ 50 |
18:34 |
rx |
| Arvinder |
85/ 95/ 115/ 115 |
20:00 |
7 rds / 20# |
| Laura |
35/ 35/ 45/ 55 |
17:37 |
10# |
| Scott |
135/ 145/ 155/ 165 |
14:35 |
rx |
| Brian |
135/ 155/ 165/ 175 |
n/a |
|
| Hahaha |
95/ 105/ 105/ 105 |
18:00 |
4 rds @ 10# |
| Meredith |
95/ 105/ 115/ 125 |
15:43 |
rx |
| Aimee |
95/ 105/ 110/ 105 |
14:46 |
rx |
| Rachael |
75/ 85/ 90 |
16:32 |
3 rds @ 10# |
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Lamarr Smith - Wednesday, May 26, 2010
Warmup
JM/ Samson Stretch 3 x 3
Run 900m
2 rounds of:
1 rope climb
10 walking lunges
10 wall squats
10 kb snatches (total)
CrossFit WOD
a1. Front Squat 1.1.1.1.1 x 3 sets; rest 30 sec
a2. shuttle run x 2 x 3 times; rest 2 minutes
b1. 30 double unders (unbroken) if you miss you start over!!! x 3 sets; rest 1 minute
b2. weighted forward lunges; 6-8 reps each leg x 3 sets; rest 1 minute
Announcements:
- Please excuse our appearance of the next few weeks due to our expansion projects. Please park on the side of the building and enter through the back doors. Our goal is to improve our level of service to you and enhance your training experience. We appreciate your support and will have things back in order very soon.
- Sign up for our 24 Day Paleo/ Zone Challenge- for those finishing up our 90 day challenge this is a great way to finish off that challenge. Click here for full pdf flyer and more information. I am excited to start this challenge myself, let's do it together and see what results we can get. Clean eating, cleanse, hard training and proper supplementation. Pretty simple!!
- Memorial Day Weekend schedule - Friday 5/28 and Saturday 5/29 (regular schedule), Sunday 5/30 (no yoga), Monday 5/31 (closed- we will be participating in the Trevor Challenge)|
- Trevor Challenge- If you wish to participate please form your 4 person team and sign up now. Click here for all details.
- Next Level Invitational Series is coming! Those NLP athletes wishing to compete please sign up with Lamarr. This is why and what we train for.......Competition! Let's get ready.
"Today is the first day of the rest of your life." - Abbie Hoffman
- Its funny because this picture was taken before we had decided to take the space. Its funny how things work.
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Lamarr Smith - Thursday, May 20, 2010
Warmup
JM/ Samson Stretch 3 x 3
bear crawl/ crabwalk
duck walk/ broad jumps
lateral shuffle suicide 4 cones
Run 1 mile
CrossFit WOD
7 Rounds of:
10 Pullups
20 Squats
10 Pushups
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"There is a difference between imitating a good man and counterfeiting him."
- Benjamin Franklin
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- Doc sure is a great man!!! Most of us would not function without him. We appreciate all the hard work he does inside and outside the gym for NLP!!!
RESULTS:
| Athlete |
Results |
rx/mods |
| Shawn |
06:18 |
rx |
| Steve |
07:47 |
rx |
| Georgia |
08:33 |
rx |
| B |
09:56 |
rx |
| Shalina |
10:38 |
rx |
| Janece |
11:15 |
rx |
| Ed |
12:49 |
rx |
| Lenka |
13:58 |
rx |
| Aimee |
14:00 |
rx |
| Craig |
18:02 |
rx |
| RJ |
18:23 |
rx |
| Mihai |
16:03 |
rx ROM |
| Sean |
12:55 |
rx 4 rnds then
blue-green |
| Crystal |
17:38 |
purple |
| Leann |
14:01 |
knees |
| Eddie J |
13:45 |
blue |
| Delia |
16:08 |
blue |
| Nik |
11:15 |
green |
| Tracy |
13:38 |
blue-green/ knees |
| Kathleen |
12:15 |
green/ knees |
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| Tuesday's WOD |
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| Aimee |
12:55 |
rx |
| Kris |
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| Jerry |
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| Intro WOD |
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| Buzz |
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| Wednesday WOD |
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| big Mike |
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Lamarr Smith - Wednesday, May 19, 2010
Happy Birthday Jackie and Mara
Warmup
JM/ samson stretch 3 x 3
5 minutes jump rope
burgener warm up
CrossFit WOD
3 rounds of: (your time will include your rest)
10 hang power clean 155/ 105
400 meter run
rest 3 minutes (repeat for total of 3 rounds)
then
3 rounds of:
10 push jerks 155/ 105
350 meter row
rest 3 minutes (repeat for total of 3 rounds)
"It's not the size of the dog in the fight, it's the size of the fight in the dog"
- Mark Twain
Anne has a great fight!!! She trains hard, she is determined and dedicated as an athlete and coach. We are proud to have her at NLP.
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Lamarr Smith - Tuesday, May 18, 2010
Warmup
JM/ samson stretch 3 x 3
inchworms/ bear crawl backwards
walking hamstring stretch/ walking leg kicks
15 kb swings
10 wall balls
5 hspu
CrossFit WOD
1000m row
30 shdp 95#/ 65#
900m run
Announcements:
- June 2nd and 4th - Level 1 and Level 2 testing. If you have items to complete on your level sheet these days are your days to complete them. If for whatever reason you do not have a level sheet please let us know and we will make sure you have one asap.
- Yoga classes @ NLP by Jenai. The trial period is now complete and we received some interested. We will be continuing the classes on Thursday @ 3:30pm and Sunday @ 12:30pm. We will be adding a 8am starting next Tuesday May 25th. We will be adding these classes to the schedule and sign up will be required.
- Our new shirts are in stock and are moving fast. Make sure to get your now before they are sold out. We are working on the sweatshirts but need a minimum pre-order of 20 in order to finalize the order. If you want your NLP sweatshirt please reserve yours now.
- Trevor challenge is rapidly approaching. If you do not have your team and wish to participate please let Lamarr know. Click here for more information.
"We will not know unless we begin."
- Howard Zinn
one step at a time!
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Lamarr Smith - Monday, May 17, 2010
Warmup
3 minute row
2 rounds of:
10 mountain climbers
10 box jumps
10 pushups
CrossFit WOD
A1. Power clean 1.1.1.1.1 x 4 sets ; rest 30 sec
A2. Weighted ring pushups x 4 sets @ 6 reps; rest 2 minutes
B. 5 rounds for time
20 anchored situps
20 flutter kicks w/ pvc extended overhead
20 supermen w/ pvc
20 russian twists
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"Fail to plan, plan to fail. they go hand in hand."
- unknown
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Happy Birthday day Jake. Your NLP family hopes you enjoyed your birthday yesterday. I wish more 17 yr olds were as hard working as you. You have very bright future. Keep it up!!!
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Lamarr Smith - Sunday, May 16, 2010
Happy Birthday Jake!!!!!!
Active Rest Day
Do something that requires a lot of walking. Trust man it is good for the body.
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"Nothing worth having comes easy"
- Unknown
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Lamarr Smith - Friday, May 14, 2010
Warmup
JM/ Samson Stretch 3 x 3
inch worm/ spiderman crawl
run 1 mile
3 rounds of
5 chest to bar pullups
5 ring dips
5 jumping squats
CrossFit WOD
10 rounds for time of:
10 unbroken burpees (as fast as possible; jump over parallete) rest 20 secs
30 double unders
rest 5 minutes
50 pullups for time
Results
| Athlete |
A |
MODS |
B |
MDS |
| Cyndy |
26:37:00 |
Rx |
03:57 |
Rx |
| Delia |
4 Rnds |
Rx |
04:00 |
25
Grn |
| Mike S |
5 Rnds |
Rx |
|
25 Grn |
| Sue Ann |
6+10 |
Singles |
05:35 |
Grn |
| Mark |
7 Rnds |
Rx |
05:27 |
Rx |
| Doc |
5 Rnds |
Singles |
08:40 |
Grn |
| Tiffany |
8 Rnds |
|
03:17 |
ROM |
| Big Mike |
7 Rnds |
Rx |
05:53 |
Rx |
| LaVonne |
17:58:00 |
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| Dena |
5 Rnds |
|
03:10 |
Squats |
| Karen |
6 Rnds |
|
03:49 |
30 Grn |
| Georgia |
25:09:00 |
Rx |
02:13 |
Rx |
| Sammy |
8 Rnds |
Rx |
02:56 |
Rx |
| Anne |
23:09:00 |
Rx |
02:50 |
Rx |
| Brian |
9 Rnds |
Rx |
03:38 |
Rx |
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| Misc |
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| Kris |
10:42 Rx |
Wed. WOD |
02:16 |
Rx |
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Lamarr Smith - Wednesday, May 12, 2010
Warmup
JM / Samson Stretch 3 x 3
inchworm/ crabwalk
bear crawl forward/ backwards
row 500m
10 wall squats
10 ball slams
10 kb snatches (each arm)
CrossFit WOD
3 rounds for time:
Run 400 m
10 Deadlift 295#/ 185#
rest 5 minutes
B.
5 rounds for time:
10 toes to bar
8 weight forward lunges (increase weight each round)
6 squats w/ inverted kb (hold kb by handle with bell straight up in the air)
4 partner hamstring raises
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"Be absolutely determined to enjoy what you do."
- Gerry Sikorski
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LaVonne has been doing so well. Keep up the good work!
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