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CrossFit Next Level Performance and Paragon Athleti..
We are introducing our Strength Program designed by Nathan Holiday of Paragon Athletics. The un..
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Next Level Performance is located in Lake Forest, CA. We use many of the CrossFit philosophies to develop true fitness. We are an athletic development and conditioning facility training anyone searching for more out of their fitness program. We use kettlebells, olympic lifting, running, dumbbells, rowing and bodyweight movements to help develop your athletic potential and give you results. Our workouts are constantly varied, involving functional movements and executed at a high intensity. The result is a stimulus that is broad, general, and inclusive. We seek to create universal athletes capable of performing many tasks well. One of our baseline principles is that routines are our enemy and machines are for assembly lines.
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Our functional movements are truly just that....functional. The basic movement you do or should do on a daily basis are incorporated in the program. They involve multi-joint and multi-muscle which create a neuro-endocrine response. This response enhances the benefits of the training. Each movement is safe, effective, and they radiate from core to extremity. Once our athletes can perform each movement safely, then and only then are they ready for the high intensity.
What does high intensity mean to you?
Every one's intensity will differ depending on fitness level and goals desired. Generally,we define intensity as being are able to move large objects, over long distances, and quickly. Intensity is Power. (I= Power= Force x Distance/ Time)
Our method of training creates results that are measurable, observable, and repeatable. We strive to always improve our program based on the feedback and results it creates. We are an evidence based fitness program that is empirically driven, clinically tested, and community developed.
Welcome!
Workout of the Day
Lamarr Smith - Thursday, July 29, 2010
Warmup
JM/ samson stretch 3 x 3
hip mobility
row 500m
2 rounds of
10 snatch Push Press
10 hang power snatch
10 ohs
CrossFit WOD
A. OHS 3 x 5
B. Amrap in 20 minutes of:
200m run
20 wallballs
-
"Act as if you have already achieved your goal and it is yours."
- Dr. Robert Anthony
-
Do
not wait until the competition to work on full range of motion. Each
day you are training not only for a time but for better execution of
each movement. Look to get more out of each rep by executing each rep
under strict competition standards. Fast times and and crappy r.o.m
equals a waste of time.
Train as if you have a judge and hold yourself accountable for sub par reps.
All competitors, we will be watching closely.
- Trackback Link
- http://crossfitnlp.ignitemybusiness.com/BlogRetrieve.aspx?BlogID=419&PostID=155801&A=Trackback
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Lamarr Smith - Wednesday, July 28, 2010
Warmup
JM/ hip mobility
agility ladder
jump rope
20 pushups
20 squats
CrossFit WOD
"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
-
"Today is your day, your mountain is waiting, so get on your way."
- – Dr. Seuss
-
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla.,
assigned to the 3rd Marine Special Operations Battalion, Marine Special
Operations Advisor Group, Marine Corps Forces Special Operations
Command at Camp Lejeune, was killed in action on July 8th, 2009
in Nimroz Province, Afghanistan, while supporting combat operations. He
is survived by his wife Amy and three children, Michael, Landon and
Olivia.
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Lamarr Smith - Tuesday, July 27, 2010
warmup
JM/ samson Stretch 3 x 3
run 900m
20 pushups
15 squats
10 pullups
10 toes2bar
5 hspu
5 pistols
5 dips
CrossFit WOD
shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
"You are the only person on earth who can use your ability."
- Zig Ziglar
-
BIg shout out to Vince our only master representing for the NLP Invitational. Great work and dedication.
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Lamarr Smith - Monday, July 26, 2010
Warmup
JM/ hip mobility
agility ladder drills
cone drills
resistance speed sprints
20 pushups
20 squats
10 pullups (work on kipping or butterfly)
CrossFit WOD
5 rounds for time of:
400 meter run
15 Power Cleans 135#/ 85#
Announcements:
- Volunteers
and Event Staff for the Invitational. Our last event was a huge
success because of the support of the NLP family. Please let us know if
you would like to volunteer or judge. Date: August 14th Irvine, CA 6am
- 6pm. Email Lamarr.smith@gmail.com
- Buddy
Lee Jump Ropes are in. If you pre-ordered one please stop and pick it
up. If you would like to reserve and pay for now please Lamarr know
before they are sold out....again.
- Dr.
Ron Gellis will be hosting a Parent- Child relations workshop on the
last Tuesday of every month. For more info please visit the website : www.Integrated-Recovery.com
-
"What is opportunity to the man who can't use it?
"
- George Eliot
-
Leann had a great series of workouts during the tryouts. She has been training hard and it definitely showed. Great job!!!!!
- Trackback Link
- http://crossfitnlp.ignitemybusiness.com/BlogRetrieve.aspx?BlogID=419&PostID=155370&A=Trackback
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Lamarr Smith - Sunday, July 25, 2010
Warmup
JM/ samson stretch 3 x 3
agility ladder drills
jump rope 3 min
20 squats (as a team)
20 pushups (as a team)
10 pullups
CrossFit WOD
a. back squat - 20 minutes to build to a heavy single
b. 3 rounds for time
200m run
15 knee to elbows
20 pushups
Announcements:
- Volunteers
and Event Staff for the Invitational. Our last event was a huge
success because of the support of the NLP family. Please let us know if
you would like to volunteer or judge. Date: August 14th Irvine, CA 6am
- 6pm. Email Lamarr.smith@gmail.com
- Buddy
Lee Jump Ropes are in. If you pre-ordered one please stop and pick it
up. If you would like to reserve and pay for now please Lamarr know
before they are sold out....again.
- Dr.
Ron Gellis will be hosting a Parent- Child relations workshop on the
last Tuesday of every month. For more info please visit the website :
-
"Dance as if noone is watching."
- unknown
-
It
was a great of challenging events. All the athletes performed well and
pushed themselves to the limit. The entire NLP family is proud to have
you represent us @ the Next Level Invitational
- Trackback Link
- http://crossfitnlp.ignitemybusiness.com/BlogRetrieve.aspx?BlogID=419&PostID=155133&A=Trackback
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Lamarr Smith - Saturday, July 24, 2010
Active rest day
or
hit the track and work on speed. 50m to 100m sprints. Work on starts, acceleration, leg drive and turnover speed.
-
"Make sure the people you love, know you love them"
- unknown
-
Ed is one of our original athletes and he is still standing strong. He brought his daughter, Angela and then his wife, Elvia. Thank you Ed for your continued support.
- Trackback Link
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Lamarr Smith - Friday, July 23, 2010
Warmup
JM/ samson stretch 3 x 3
indian run 450m
20 pushups
20 squats
20 flutterkicks
CrossFIt WOD
5 rounds for time of
30 ball slams
30 wall ball
run 200m w/ ball
Today we are having our team tryouts @ 12pm - 3pm for the Next Level Invitational. If you are competing please arrive at 11:45am. Briefing will begin at 12pm and first wod will begin at 12:15. We do need a few more judges, if you are available for a few hours between 12pm and 3pm please come out and support.
-
"Really!?!?!?!"
- Tiffany Ashland
-
View from above at this year's games. Next year we are there. Training starts now!!!
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Lamarr Smith - Friday, July 23, 2010
Warmup
JM/ hip mobility
run 900m
20 pushups
20 situps
20 squats
10 pullups
5 hspu
CrossFit WOD
As many rounds in 20 minutes of:
200m run
15 box jumps, 24" box (20" box)
15 kettlebell swings, 24 kg (16 kg)
Announcements:
Next Level Invitational competitor registration registration is open. Click here to register. Go to www.nextlevelinvitational.com for more information
We will need some judges and support on Saturday 12pm - 3pm for the team tryouts. Please let me know if you can assist us. We will provide food for anyone who assists.
- Volunteers and Event Staff for the Invitational. Our last event was a huge success because of the support of the NLP family. Please let us know if you would like to volunteer or judge. Date: August 14th Irvine, CA 6am - 6pm.
- Buddy Lee Jump Ropes are in. If you pre-ordered one please stop and pick it up. If you would like to reserve and pay for now please Lamarr know before they are sold out....again.
- Team tryouts will be this Saturday @ 12pm- 3pm. Some of the movements involved will be L-pullups (adv), deadhang pullups (int/ masters), double unders, hspu, clean. There will be a speed and obstacle course as well. If you are not trying out please come out and support/ judge. There will be refreshments and food available for all volunteers.
- Dr. Ron Gellis will be hosting a Parent- Child relations workshop on the last Tuesday of every month. For more info please visit the website :
"It's not that some people have willpower and some don't. It's that some people are ready to change and others are not."
- James Gordon
-
Big up to Ernie...literally as our tallest member at 6'6" he is a long way to swing that kb. Good job Ernie love your dedication. Even when he is traveling he texts to hotel wods. How many of you do hotel or travel wods and which one has been the best thus far?
- Trackback Link
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Lamarr Smith - Wednesday, July 21, 2010
Warmup
JM/ samson stretch 3 x 3
agility ladder drills
resistance speed drills
CrossFit WOD
a. OHS 3 x 5
b.
alley sandbag run 70#/ 40#
50 double unders
15 hspu
15 c2b pullups (unbroken)
alley sandbag run 70#/ 40#
40 double unders
10 hspu
10 c2b pullups (unbroken)
alley sandbag run 70#/ 40#
5 hspu
5 c2b pullups (unbroken)
Announcements:
Next Level Invitational competitor registration registration is open. Click here to register. Go to www.nextlevelinvitational.com for more information
Team tryouts today @ 12:30pm for those that needed a special date. Do not come by the gym if you are trying out on Saturday. If you are trying out please check you email for the workouts. If you did not receive the email please email me.
-
- Sign up for our next 24 Paleo/ Zone challenge Kickoff Meeting will be today @ July 20th 6:30pm. We had some great results from our first challenge. Just to list a few: Barbara aka "Babs" went from 21.6% body fat to 16% and lost 8 lbs. Coach Brain went from 17% down to 10.5% and lost 6.5 lbs. There are more stories similar to these. Why create your own story. For more information please see Lamarr.
- Volunteers and Event Staff for the Invitational. Our last event was a huge success because of the support of the NLP family. Please let us know if you would like to volunteer or judge. Date: August 14th Irvine, CA 6am - 6pm.
- Buddy Lee Jump Ropes are in. If you pre-ordered one please stop and pick it up. If you would like to reserve and pay for now please Lamarr know before they are sold out....again.
- Team tryouts will be this Saturday. Some of the movements involved will be L-pullups (adv), deadhang pullups (int/ masters), double unders, hspu, clean. There will be a speed and obstacle course as well. Train hard and make sure you understand the workouts once they are announced on Wednesday night. If you are not trying out please come out and support/ judge. There will be refreshments and food available for all volunteers.
"Excellence is the not the result of a single action, but the accumulation of several excellent events done consistently."
- unknown
-
The Family reunited @ CrossFit NLP. It is great to have an entire family working out together.
Sheila, Danny, Jeannine, Shannon, Alec and Shari. You guys are awesome
- Trackback Link
- http://crossfitnlp.ignitemybusiness.com/BlogRetrieve.aspx?BlogID=419&PostID=154801&A=Trackback
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Lamarr Smith - Tuesday, July 20, 2010
Warmup
JM/ samson Stretch
bear crawl/ crabwalk
spiderman crawl/ bear crawl backwards
agility ladder w/ sprint
resistance sprints
CrossFit WOD
3 rounds for time of:
400 meter run
20 push jerks, 95 lbs (65 lbs)
40 walking lunges, total
No one goes up. Go Fast
Announcements:
Next Level Invitational competitor registration registration is open. Click here to register. Go to
www.nextlevelinvitational.com for more information
- Sign
up for our next 24 Paleo/ Zone challenge Kickoff Meeting will be today @ July 20th 6:30pm. We had
some great results from our first challenge. Just to list a few:
Barbara aka "Babs" went from 21.6% body fat to 16% and lost 8 lbs.
Coach Brain went from 17% down to 10.5% and lost 6.5 lbs. There are
more stories similar to these. Why create your own story. For more
information please see Lamarr.
- Volunteers
and Event Staff for the Invitational. Our last event was a huge
success because of the support of the NLP family. Please let us know if
you would like to volunteer or judge. Date: August 14th Irvine, CA 6am
- 6pm.
- Buddy
Lee Jump Ropes are in. If you pre-ordered one please stop and pick it
up. If you would like to reserve and pay for now please Lamarr know
before they are sold out....again.
- Team
tryouts will be this Saturday. Some of the movements involved will be
L-pullups (adv), deadhang pullups (int/ masters), double unders, hspu,
clean. There will be a speed and obstacle course as well. Train hard
and make sure you understand the workouts once they are announced on
Wednesday night. If you are not trying out please come out and
support/ judge. There will be refreshments and food available for all
volunteers.
-
"Everybody
in the world is seeking happiness- and there is one sure way to find
it. That is by controlling your thoughts. Happiness doesn't depend on
outward conditions. It depends on inner conditions."
- excerpt from "How to win Friends and Influence People" by Dale Carnegie
-
Great pull Aimee!!!. Steve may you should just stick to running.......
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View all the workouts of the day >>
Do not wait until the competition to work on full range of motion. Each day you are training not only for a time but for better execution of each movement. Look to get more out of each rep by executing each rep under strict competition standards. Fast times and and crappy r.o.m equals a waste of time.
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