WOD

Wednesday September 30 2009

Zionna Munoz - Tuesday, September 29, 2009

CrossFit WOD

A. OHS 5 x 3

B. Row for max watts (3 attempts)

Skill of the week

handstand push ups

"If you aren't in over your head, how do you know how tall you are?
-T.S. Eliot

Results:          A                         B
CF WOD
Ed:               95#                       398
Lenka           83#                       445
Ashley          83#                       352
George          95#                       787
Ryan             145#                      DNF
Doc               125#                      605
Shirley           25#                       270
Aly                125#                      359 *vistor from US CrossFit
Jackie            125#                     657
Annie             103#                     400
Pierre             155#                     605
Paul               200#                     720 *vistor from CrossFit South County
Georgia          68#                       349
Big Mike        85#                        547
Elvia               20# (tech)              282
Steve             65# (tech)               451
Mihai              75#                        350
Meredith         113#                      513
Angela            73#                        329
Rachael          63#                        282
Natalie            43#                        406
Felipe             115#                       531
Scott              135#                       575
Hans               150#                      719

O-Lift class WOD
Annie
Andrew
Scott

On-ramp
Kim
Arvinder
Sonia

Misc WOD
Kris 2k row 7:29

Athletic Achievements:
Kris- has past level 1 and is a level 2 athlete at CF NLP....First level 2 athlete at NLP!!!
Ed Hess- improved his OHS. His one rep max was 85# now his 3 rep max is 95#!!!

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Tuesday September 29 2009

Zionna Munoz - Tuesday, September 29, 2009

CrossFit WOD

5 rounds for time of:
200 m run
20 kb swings 24/16 kg
10 pull ups c2b (chest to bar)
5 burpees

Skill of the week:

handstand push ups

"I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen." - Frank Lloyd Wright: Rachael has a great overhead lock out position!! If you can maintain this same lock out for your handstand push ups you will be fine this week!

Announcements: Tactical Strength Challenge this Saturday!!! Participate in the event we have been training for!!!

Question of the day: What would be your NLP tag line for a t-shirt???

Results:

CF WOD
Anne                                     14:53 rx
Janece                                  14:30 rx
Andrew                                 15:23 rx
L                                            14:11 rx
Kris                                        15:18 rx
Bryan                                     18:51 1/2 c2b
Jackie                                    20:02 1/2 c2b
Brian                                      18:18 1/2 c2b
TJ                                           19:20 1/2 c2b
Hans                                       15:58 1/2 c2b
Dustin                                     24:22 (blue)
Lenka                                     16:27 (blue)
Ed                                           19:19 (20kg)
Ryan                                       20:46 (blue)
Ron                                         20:05 (40 kg)
big Mike                                 19:43 (blue)
Red                                         17:11 (blue)
Delia                                       19:16 (blue)
Georgia                                    15:11 (purple-green)
Felipe                                      20:58 (blue)
Steve A                                     19:21 (16kg/ blue)
Manny                                      20:50 (16kg/ green)
Ashley                                     21:14 (16-12kg/ green)
Mihai                                       18:30 (blue-green/ 12kg)
Sandra                                    15:34 (green/ 12kg)
Elvia                                        16:28 (blue-green/ 8kg)
MD                                            17:42 (8kg/ green)
Eddie                                         15:51 (20kg/ jumping)
Natalie                                      21:03 (12kg/ black)
Sammy                                      17:45 (20kg/ blue)
Rachael                                      17:52 (12kg/ blue)
Carlos                                        19:21 (20kg/ blue)

On-ramp
Kirby

O-Lift team WOD
Z
Andrew
Pierre
Dustin

Intro WOD
Kim

Athletic Achievements:
Hans not only did his first full ROM HSPU (handstand push up), but he did seven consecutive!!
Georgia did her first HSPU!!!

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Monday September 28 2009

Zionna Munoz - Monday, September 28, 2009

CrossFit WOD

A. Learning the clean

B. "black jack 21"
       i.e. 20-1, 19-2, 18-3...etc
       push ups
       sit ups

"We fail far more often by timidity than by over-daring. " - David Grayson: Look at those running poses!!

Question of the day: Who is participating in the Tactical Strength Challenge this Saturday?

Video: Check out Ashley's sis Lindsey Benson from CrossFit FAST doing a 190lb clean and jerk!!!!

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Sunday September 27 2009

Zionna Munoz - Sunday, September 27, 2009

CrossFit WOD

Rest Day

"Treat people as if they were what they should be, and you help them become what they are capable of becoming. " - Johann von Goethe: We want to spend this Sunday thanking all 57 athletes that train at CrossFit NLP!! Without you we would be nothing!

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posting a comment

Zionna Munoz - Saturday, September 26, 2009

Posting a comment

hey guys, in order to leave a comment please click log in at the very top right of the home page. We had to create this feature in order to avoid the countless spam comments we were receiving. Once you enter your info you will receive an email with your access code. I believe it will be user name: guest and password: guest for everyone. Email or call us if you have any issues.

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Saturday September 26 2009

Zionna Munoz - Saturday, September 26, 2009

CrossFit WOD

Three rounds of:

Wall-ball, 20/ 10 pound ball, 10/ 8 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

"Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome. " - - Booker T. Washington

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Friday September 25 2009

Zionna Munoz - Thursday, September 24, 2009

CrossFit WOD

A. 30 pull ups for time (if you are on a band you will be using the next band down. Example if you are on green, you will use blue, if you are on blue we will be working on rx kipping pull ups!!!)

B. ?????

"What would men be without women? Scarce, sir, mighty scarce. " - Mark Twain: CrossFit NLP ladies are NO JOKE!!! Here is Georgia and Anne doing their thang!

Question of the day: Who would like to participate in a pull up workshop hosted by Z at our gym let's say on the third Saturday of October?

Announcements: If you are writing a check for your new CrossFit NLP shirt please bring it by Monday. Thank you all for your support and advertising our gym!!!! There are no words to express how much you all mean to us!!!

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Thursday September 24 2009

Zionna Munoz - Thursday, September 24, 2009

CrossFit WOD
shoulder press 1-1-1-1-1
push press 3-3-3-3-3
push jerk 5-5-5-5-5

"It's about not breaking when you are broken. " - Michael Jordan: 14,186ft later here are the NLP studs Scott, Rachael, Brian and Lamarr. Congrats!

Queston of the day: Who would like to join us on a local hike?

Results:

CF WOD                     SP                    PP                  PJ
Ashley                        73#                   88#                Tech
Delia                          88#                   103#               98# (dnf)
Ryan                         170#                  175#               185#
Dustin                        125#                  145#                dnf
Ed                              105#                  115#                dnf
Courtney                     48#                   53#                 dnf
Lindsey                       68#                    83#                dnf
Steve                          95#                     95#               dnf
Andrew                      170#                   170#              180#

Pierre                         150#                  175#               170#
Ron                            110#                  115#                dnf
Nick                            170#                  165#                dnf
Sandra                        53#                    73#                 dnf
Kris                             200#                  220#                185#
Red                             63#                     78#                  73#
Anne                           83#                     93#                  93#
Rachael                      63#                     78#                  68#
Alana                          63#                     78#                  68#
Carlos aka "Los"         185# PR             185# PR            135# Tech
Felipe                         130#                    160#                160#
MC                              105#                    130#                 125#
big Mike                      125#                    135#                 95# Tech

What an amazing day of lifting at NLP. If we do not have your results listed please let us know. You worked hard an deserve your results on our blog.

O-Lift WOD
Z

On-Ramp
Danny
John
Kirby

Visitors
Lindsey and Courtney from CrossFit Leander came out to visit Cali. It was a pleasure lifting with you ladies!!!

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Wednesday September 23 2009

Zionna Munoz - Wednesday, September 23, 2009

CrossFit WOD

A. 4 rounds of 450m run on the 4:30 minute interval

B. Core development

"The truth is the one thing that nobody will believe. "

- George Bernard Shaw

Hans is back!

Announcements:
1. Saturdays schedule will be a little different this week. We are doing Fight Gone Bad as a gym. There will be 3 heats you MUST sign up for your heat time through Mind Body. There is a 9am, 9:30 and 10am. Please be warmed up before your heat start. There is a max of 10 athletes per heat, so make sure to sign up ASAP! There will be NO OPEN GYM this Saturday.
2. Order your T-shirts. We have a pre-order sign up sheet on the board in the gym. Ladies tank tops are $20 and Mens t-shirts are $25.

Question of the day: Where are you on your level 1 sheet?

Results:

CF WOD:
Ed                                              1:53 (-8)
Ryan                                          1:51 (-8)
Doc                                            2:36 (-48)
TJ                                               1:45 (-11)
Delia                                          2:22 (-17)
Angel                                         1:58 (-35)
Mihai                                          2:11 (-21)
Andrew                                      1:31 (-5)
Anne                                           1:56 (-4)
Elvia                                           2:13 (-23)
Pierre                                         2:27 (-40)
Eddie                                          2:01 (-17)
Slater                                         1:37 (-24)
Kris                                             1:29 (-15)
MC                                              1:58 (-18)
Carlos                                         1:55 (-9)
Meredith                                      2:00 (-12)
Janece                                        1:43 (-5)
Scott                                            1:32 (-23)
Z                                                  1:45 (-12)
Lenka                                          1:37 (-15)
Sammy                                        1:41 (-20)
Georgia                                       1:45 (-17)
Hans                                            1:48 (-19)
Felipe                                          1:48 (-25)
Rachael                                       2:00 (-20)
Natalie                                         2:13 (-40) last two rounds row
Ashley                                          2:16 (-14) round 2-5 row

-There are two different scores for today's WOD. The first being your best timed 450m run and the second being the time you lost between your best time and your worse time. There are many ways to analyze the results on this WOD. What we want all our athletes to see is the time they are capable of running (which is the first score). Yet we also want you to be aware of the time you lost throughout the intervals. So our goal for this WOD when it comes up again is to decrease the time we loose in each interval. As you can see Anne had a great score with a best time under 2:00 minutes and only loosing 4 seconds between all 4 intervals. Also, big L, Janece and Andrew only lost 5 seconds, which is a good goal to shoot for.   Overall great job to all the NLP athletes who attacked this WOD it was NOT easy!!!

O-Lift
Anne
Z

On-ramp
Danny

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Tuesday September 22 2009

Zionna Munoz - Tuesday, September 22, 2009

CrossFit WOD

"Karen" for time:

150 wall ball shots 20#/ 10#

"The secret to success in any human endeavor is total concentration. " - Kurt Vonnegut: Announcements:
1. We are taking pre-orders for CrossFit NLP t-shirts. Men T-shirts are $25 and women tank tops are $20. Please place your order with L or Z and let them know what size you would like. We have the woman tanks displayed in the athlete's lounge.
2. This Saturday September 26th we will be doing FGB at "Fight Gone Bad" the gym. We will have 3 heats first at 9am, second at 9:30am and last at 10am. Please log in to Mind Body to reserve your heat. Get to the gym a little earlier than your heat, you will be responsible for your own warm up.

Results:

CF WOD
Anne                                       9:01 rx+ 16#/ 10ft target
Janece                                    9:11 rx+ 16#
Lenka                                      6:05 rx+ 10ft target
Dustin                                      7:58 rx
Ryan                                       10:58 rx
Ed                                           14:07 rx
Delia                                        7:52 rx
Ashley                                      9:32 rx
Mihai                                        8:49 rx
Nick                                          8:45 rx
Andrew                                    6:08 rx
Elvia                                         10:16 rx
Jeff                                            9:58 rx
Red                                           7:16 rx
Leann                                       7:53 rx
TJ                                            10:47 rx
Nate                                          7:38 rx
Hans                                         9:30 rx
Steve                                        9:44 16#
Eddie                                        7:54 10#

On-ramp
Danny
Nicole

O-Lift WOD
Z

Monday's WOD                              deadlift                            kb snatches
L                                                      425#                                   70 @ 24kg

Athlete Achievements:
Andrew and Nicole- have graduated CrossFit NLP's On-ramp program please welcome them to our box.
Elvia- did her first WOD rx!!!!!!!!!!!

Visitor:
Nate- from CrossFit South County stopped by tonight and pr'd Karen by 1 minute!!!!!

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Comments

Slater commented on 22-Sep-2009 08:47 AM

I just saw the Mt. Russell photos and must say that looked incredible. Great Job NLP!!! Next up Caminito Del Rey. Watch this sketchy trail and notice how the trail has fallen in some places.

Rachael commented on 22-Sep-2009 01:40 PM

Conratulations to Lamarr and Brian for a successful summit of Mt.Russell. I'm still sore so I don't think I'll be doing 150 wall ball shots, I can barely walk right now but it was worth it :-)

janece commented on 22-Sep-2009 03:10 PM

Congrats to the Mt. Russell Climbers! An impressive feat, the mountains put it all in perspective of how majestic and Great God is!

Lenka commented on 22-Sep-2009 05:37 PM

Wow, the highest climb i have ever made is up to my third level appartment. Wow you guys!!!

Anne (Annie) commented on 22-Sep-2009 08:16 PM

Hey Guys, thanks for posting all those photos from the past few days on Facebook! That was really great!

big z commented on 22-Sep-2009 10:23 PM

I am so proud of my fellow NLPers that accomplished what many will not do in their lifetime. I would have been climbing right behind ya, BUT someone had to run Saturday classes!!

Scott P commented on 22-Sep-2009 11:03 PM

Lamarr and Brian were the best partners Rachael and I have ever climbed with. Nothing provides the mental and physical toughness needed for alpine climbing better than CrossFit. You guys broke some barriers on this one and pushed Rachael and I to a new PR on that route. Any other CrossFitters intersted in climbing a mountain of any scale, don't hesitate to let me or Rachael know. We are always looking for partners and love introducing people to a new challange. We'll pick one you won't forget. Also, for anyone that is interested in trying something mentally and physically challanging but somewhat less commiting, let Rachael or I know if you're interested in joining us for rock climbing and car-camping in Joshua Tree National Park sometime in the next few weeks. No experience necessary.

WOD

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"I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen."

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"We fail far more often by timidity than by over-daring. "

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"Treat people as if they were what they should be, and you help them become what they are capable of becoming. "

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"Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome. "

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"What would men be without women? Scarce, sir, mighty scarce. "

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"It's about not breaking when you are broken. "

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"The truth is the one thing that nobody will believe. "

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"The secret to success in any human endeavor is total concentration. "

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