Lamarr Smith - Sunday, January 31, 2010
Warm up
JM/ samson stretch 3x4
900 m run
15 push ups
15 box jumps
15 front squats with PVC
Burgener warm up
CrossFit WOD
Cleans 4 x 3
followed by
Jerks 4 x 3
(follow each set with 2 minutes rest)
Announcements:
1. New Schedule starts today. Please sign up on Mind Body, if you do not have a log in please ask L or Z. If we see no one is signed up for a class an hour prior we will cancel it...So please help us serve you better!!! Thank you.
2. GET DUNKED!!! It's back for all of you who had your body fat tested in August it's time to see where you are at!! And for those of you signing up for the Paleo Challenge please sign up for your get dunked time. We have a sign up sheet posted on the red board. It will be on Wednesday February 10 from 4pm-8pm cost is $40.
-
"You are what you eat!"
- Unknown
-
Paleo Challenge: We will be doing a 12 week Paleo Challenge at the gym starting February 10th. You must get dunked to see where you stand at the beginning of the 12 week challenge, you will be dunked exactly 12 weeks later to see your results. The total cost of the challenge is $99. This will cover both get dunks and the prize money for the winner. Once we have everyone signed up we will release the purse amount. Whom ever gains the most lean muscle mass wins. Good luck. We will be handing out more info on Paleo eating this week.
Results:
CF WOD
| Athlete |
Clean |
Jerk |
total weight |
|
| Andrew |
185 |
185 |
370 |
tap and go |
| Kris |
155 |
195 |
350 |
tap and go |
| Ron |
120 |
120 |
240 |
tap and go |
| Sammy |
125 |
95 |
220 |
tap and go |
| Pierre |
165 |
155 |
320 |
|
| Dustin |
165 |
155 |
320 |
|
| Jason |
155 |
165 |
320 |
|
| Bryan |
145 |
155 |
300 |
|
| Vince |
155 |
135 |
290 |
|
| Jeff |
155 |
135 |
290 |
|
| Doc |
135 |
150 |
285 |
|
| Nick |
115 |
115 |
230 |
|
| Steve |
115 |
115 |
230 |
|
| Ed |
115 |
105 |
220 |
|
| TJ |
95 |
115 |
210 |
|
| Arv |
90 |
100 |
190 |
|
| RJ |
65 |
115 |
180 |
|
| George |
tech |
tech |
|
|
| John |
tech |
tech |
|
|
| |
|
|
|
|
| Anne |
95 |
95 |
190 |
tap and go |
| Jamie |
75 |
70 |
145 |
tap and go |
| Meredith |
113 |
113 |
226 |
|
| Shalina |
95 |
95 |
190 |
|
| Mihai |
85 |
95 |
180 |
|
| Delia |
78 |
98 |
176 |
|
| Rachael |
73 |
78 |
151 |
|
| Red |
75 |
70 |
145 |
|
| Aimee |
65 |
70 |
135 |
|
| Gail |
65 |
70 |
135 |
|
| Elvia |
65 |
65 |
130 |
|
| Sandra |
65 |
65 |
130 |
|
| Natalie |
55 |
63 |
118 |
|
| Sonia |
40 |
45 |
85 |
|
Wednesday's WOD
Sammy 15:50 rx
Sectional prep WOD
Janece
L
Z
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Lamarr Smith - Saturday, January 30, 2010
Active Rest Day
pick one weakness and work on it. Nothing that is too fatiguing.
Annoucements:
- New schedule in effect beginning Monday. Check back this evening for the revised schedule. We are adding the advanced and Master's classes.
-
"The road to
happiness lies in two simple principles: find what interests you and
that you do well, and put your whole soul into--every bit of energy and
ambition and natural ambition that you have."
- John D. Rockefeller III
-
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Lamarr Smith - Saturday, January 30, 2010
Warmup
practice double unders for 5 minutes
10 ring dips
15 pull ups
20 squats
CrossFit WOD
3 rounds for time of:
20 ballslams 20#/10#
200 m run with ball
30 OH walking lunges with ball
-
"To be somebody you must last."
- Ruth Gordon
-
TJ put on an impressive performance this past Wednesday. Beating his last time on this WOD by over 4 minutes with heavier weight!
RESULTS
CF WOD
| Athletes: |
Time: |
rx/ mods |
| Bryan |
08:08 |
rx |
| Lil Hess |
08:14 |
rx |
| Brian |
09:14 |
rx |
| Ed |
09:48 |
rx |
| Elvia |
10:12 |
rx |
| Mihai |
10:38 |
rx |
| Ron |
10:48 |
rx |
| Natalie |
11:42 |
rx |
| Jeff |
10:38 |
16 |
| Jermy |
11:13 |
10 |
| Arv |
13:13 |
10 |
| Denice |
07:00 |
modified |
| John Drew |
NFT |
modified |
Sectional Prep WOD
big Mike
L
Z
Open Gym
"JT"
Scott 16:18 rx
"Michael"
Andrew 24:56 rx+ (900m run with GHD)
- Trackback Link
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Lamarr Smith - Friday, January 29, 2010
Warmup
JM/ samson stretch 3 x 3
450 m run
1 minute of L-sit work
1 minute of box jumps
15 pull ups
CrossFit WOD
3 rounds for time of:
30 wallball shots 20#/10#
20 burpees
"It's about not breaking when you are broken."
- Michael Jordan
MC, NLP's first athlete, put on an impressive performance on Wednesday's WOD. Doing it rx with 155# front squats. Pretty impressive considering the last time he did this WOD, in October, with 75#!!!! Nice work MC!!!
- Trackback Link
- http://crossfitnlp.ignitemybusiness.com/BlogRetrieve.aspx?BlogID=419&PostID=116478&A=Trackback
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Lamarr Smith - Thursday, January 28, 2010
Warmup
2 minute row
5 minute of a weakness
CrossFit WOD
4 rounds of
400 m run
40 kb swings 24kg/16kg
90 second rest
"Live like you'll die tomorrow, learn like you'll live forever."
- Ghandi
Dips ...one of our regulars from our 6:45 am crew!!!
- Trackback Link
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Lamarr Smith - Wednesday, January 27, 2010
Warmup
JM/ samson stretch 3 x 3
900 m run
20 kb swings
20 push ups
20 squats
CrossFit WOD
7 rounds for time of
7 front squats 155#/105#
7 pull ups
7 burpees
"Our greatest glory consists not in never falling, but in rising every time we fall."
- Ralph Waldo Emerson
Early morning kb swings with Cyndy and Pat!
RESULTS:
CF WOD
| Athlete: |
Time: |
rx/ weight used |
pull up band |
other MODS |
| Scott |
10:44:00 |
rx |
|
|
| Bryan |
14:03:00 |
rx |
|
|
| Pierre |
16:32:00 |
rx |
|
|
| Dustin |
23:27:00 |
rx |
|
|
| MC |
26:58:00 |
rx |
|
|
| Vince |
19:11:00 |
135 |
|
|
| Jackie |
20:58:00 |
133 |
|
|
| Doc |
18:27:00 |
135 |
green |
|
| Ron |
15:45:00 |
125 |
|
|
| Ed |
15:48:00 |
115 |
|
|
| Shawn |
17:30:00 |
115 |
c2b |
|
| TJ |
14:44:00 |
105 |
|
|
| Jeff |
16:04:00 |
105 |
|
|
| Steve |
10:33:00 |
95 |
|
|
| Anne |
15:25:00 |
83 |
ROM |
|
| Red |
14:36:00 |
75 |
|
|
| Lil Hess |
11:58:00 |
65 |
|
|
| Gail |
14:18:00 |
65 |
|
|
| Cyndy |
11:20:00 |
65 |
purple |
|
| Leslie |
12:31:00 |
65 |
blue/ knee |
|
| Arvinder |
19:31:00 |
65 |
green |
|
| Ken |
14:30:00 |
65 |
jumping |
|
| Elvia |
17:00:00 |
55 |
blue |
|
| Leann |
16:02:00 |
45 |
|
|
| Natalie |
15:18:00 |
35 |
blue |
|
| Jules |
17:36:00 |
35 |
blue |
|
| Shirley |
14:52:00 |
35 |
green/ knee |
|
| LuzAnna |
16:40:00 |
15 |
green/ ROM |
|
| Martha |
14:13:00 |
15 |
green/ knee |
|
| RJ |
15:21:00 |
45 |
green |
5 rounds |
| Eddie |
15:00:00 |
35 |
green |
5 rounds |
| George |
15:38:00 |
35 |
black |
5 rounds |
| Gary |
17:38:00 |
185 |
backsquat |
|
On-Ramp
Tiffany
Jermey
Nicky
Sectional prep WOD
Nathan
L
Z
- Trackback Link
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Lamarr Smith - Tuesday, January 26, 2010
Warmup
JM/ samson stretch 3 x 3
2 minute jump rope
bear crawls
crab walk
30 walking lunges
CrossFit WOD
"Angie"
For time
100 pull-ups
100 push-ups
100 sit-ups
100 squats
"When one door closes another opens. But we often look so long and so regretfully upon the closed door that we fail to see the one that has opened for us."
- Alexander Graham Bell
We want to wish Bryan luck in trying out for the Baker Vegas run that will take place on April 17-18, 2010
- Trackback Link
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Lamarr Smith - Monday, January 25, 2010
Warmup
JM/ samson stretch 3 x 3
row 2 min/ 400m run/ jump rope 2 minutes
10 kb SDHP
15 squats
burgener warm up
CrossFit WOD
"Randy"
for time
75 power snatch 75#/55#
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Announcements:
- Updates on the Next Level Performance Invitational - For daily updates check our Next Level Invitational blog. Todays update regarding how to decide which division to enter. The skills and wods are posted are not pass / fail they are there just to help you figure out where would like to be in order to do well in the division.
- Forging Elite Mindsets blog is awesome. Check it out
- Paleo Challenge will start on Monday Feb 1 2010. We will be posting more information on our nutrition blog. If you have any questions throughout this challenge please leave a comment on our nutrition blog Leann and Janece will be monitoring it. Click here to see Sarah from NorCal SC amazing transformation of just 3 months of crossfit and paleo eating.
- New schedule in affect as of Monday Feb 1 2010. We are moving to having everyone sign up through Mindy Body, if you do not have your password please let L or Z know.
- Do not forget to schedule your performance goal review.
-
"A hero is someone who has given his or her life to something bigger than oneself."
- Joseph Campbell
-
Rachael taking Olympic Lifting class on Wednesday night, working on her power snatch. The extra time she continues to spend outside her normal WOD's will help her in today's WOD.
Results:
CF WOD
| Athlete |
Time |
Modifications |
| Kris |
0:05:33 |
RX |
| Lenka |
0:05:59 |
RX |
| George |
0:06:13 |
RX |
| Scott |
0:06:26 |
RX |
| Brian |
0:06:55 |
RX |
| Pierre |
0:07:42 |
RX |
| Delia |
0:08:44 |
RX |
| Sammy |
0:08:51 |
RX |
| Ron |
0:10:58 |
RX |
| Janece |
0:11:53 |
RX |
| Dustin |
0:12:36 |
RX |
| Vince |
0:08:05 |
75# HP |
| Jackie |
0:08:21 |
75# HP |
| Jeff |
0:10:20 |
75# HP |
| Mark |
0:08:53 |
65# |
| Ed |
0:11:25 |
65# |
| Doc |
0:12:17 |
65# |
| Steve |
0:09:33 |
63# HP |
| TJ1 |
0:13:04 |
55# |
| MC |
0:06:24 |
55# Hp |
| Eddie |
0:09:47 |
55# HP |
| David |
0:09:51 |
55# HP |
| Mike |
0:12:04 |
53# |
| Anne |
0:10:24 |
50# |
| Leann |
0:07:38 |
45# |
| Mihai |
0:08:25 |
45# |
| Red |
0:09:34 |
45# |
| Gary |
0:05:45 |
45# HP |
| Shawn |
0:06:22 |
45# HP |
| Arv |
0:08:46 |
40# HP |
| Aimee |
0:05:44 |
35# |
| Leslie |
0:07:10 |
35# |
| Rachael |
0:07:55 |
35# |
| Adrian |
0:06:22 |
35# HP |
| Georgia |
0:06:55 |
35# HP |
| Gail |
0:07:27 |
35# HP |
| George S. |
0:13:30 |
33# |
| Christine |
0:07:38 |
25# |
| LuzAnna |
0:04:10 |
15# |
| Julia |
0:07:23 |
15# |
| Shirley |
0:07:26 |
15# |
| Sonia |
0:10:40 |
15# |
| Tracy |
0:09:44 |
15# HP |
- Trackback Link
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Lamarr Smith - Sunday, January 24, 2010
Rest Day
-
"To throw away an honest friend is, as it were, to throw your life away."
- Sophocles
-
Not sure what Bandit would do without his bone! He almost lost it in the tire.
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Lamarr Smith - Saturday, January 23, 2010
Warmup
JM/ samson stretch 3 x 3
suicides
10 shoulder rotations
10 pull ups
10 HSPU or HS holds
20 squats
CrossFit WOD
max reps of double unders in 3 minutes
rest 2 minutes
Run 400m
rest 1 minute
max reps of double unders in 2 minutes
rest 1 minute
run 400m
max reps double unders in 1 minute
no rest
Run 400m run
Score on this workout is total number of double unders and total time to complete.
Announcements:
- The Next Level Invitation blog page is up. Please check there for any updates. All questions or concerns please leave your comments under this blog. For non-members of NLP, you will need to create a quick username an password in order to post a comment. Click the log in link at the top right side of page to setup your login info. Any problems signing in or very specific questions please email me @ Lamarr.Smith@CrossFitNLP.com
Kids play room at NLP- We are looking to turn our athlete lounge into a kids room for all our future NLP athletes. If you have any ideas or toys you would like to donate to the cause please let us know. We want to make this a community project. Thank you for your support in this!!
"It takes a village to raise a child"
- African Proverb
Quentin and Connor. of Steve and Nicole Goodman, have no interest in anything else, but the gym. They are so focused on what's going on in the gym, we can't wait for them to start our kids program!
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