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Tuesday June 15 2010

Lamarr Smith - Monday, June 14, 2010

Warmup

JM/ samson stretch

900 m run

2 rounds of:
10 push ups
10 box jumps
10 HSPU

Skill Work
Snatch Balance

CrossFit WOD

Annie
50-40-30-20-10 of:
double unders
situps

last done on 12/29/09

"No one reaches a high position without daring."

- Publilius Syrus

Team Fight Gone Bad was pretty interesting.  We should do it again sometime soon.  If you are supporting our 999 Fitness Challenge in support of Officer Amadu you will have your chance to improve upon your score.  Please help us support the family of Officer Amadu during these tough times.   

RESULTS:
Athlete Results Rx/ mods 1st 400 meter 2nd 400 meter
         
Z 5:50 rx 1:26 1:26
Lill Hess 5:54 rx 1:24 1:28
big Mike 7:06 rx 1:45 1:45
Anne 7:13 rx 1:26 1:28
Kris 7:18 rx 1:11 1:13
Steve G 7:51 rx 1:30 1:27
Rachael 7:57 rx 1:49 1:43
Brian 8:13 rx 1:20 1:18
Jerry 8:16 rx 1:08 1:11
Shawn 9:04 rx 1:19 1:23
Aimme 10:33 rx 1:30 1:39
Sammy 10:41 rx 1:13 1:21
Leann 10:55 rx 1:33 1:35
Dips 11:14 rx 1:33 1:30
RJ 11:27 rx 1:20 1:21
Jamie 11:45 rx 1:30 1:27
Stacey 12:05 rx 1:29 1:35
Kathleen 12:25 rx 1:32 1:45
Gail 13:19 rx 1:33 1:44
Delia 14:02 rx 1:49 1:56
MC 15:20 rx 1:34 1:45
Crystal 15:32 rx 1:45 1:47
George 21:53 rx 1:26 1:28
Jackie 10:58 attempts 1:38 1:47
Vince 15:57 attempts 1:41 1:40
Ken 10:26 singles 1:40 1:37
Nick P 12:10 singles 1:22 1:27
Marty 7:20 singles    
Elvia 10:12 singles 1:33 1:41
Shannon 9:42 singles 1:47 1:52
Denice 8:37 singles 2:52 3:00
Lenka 18:32 kb swings/kt 1:33 1:29
         
OFP        
Shalina        
Lavonne        
L        


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Thursday June 10 2010

Lamarr Smith - Thursday, June 10, 2010
Warmup
JM/ Samson Stretch 3 x 3
row 500m
2 rounds of
10 tire flips
20 squats
10 pullups

CrossFit WOD
Deadlift 5-5-5-5-5

"The greatest achievement of the human spirit is to live up to one's opportunities, and make the most of one's resources."

- Vauvenargues
Here was our last Saturday's Friends and family class.  What a great group of people.  We had several new people and few repeat visitors.  Hope to see everyone again really soon.

Here are some pics of the expansion process for those interested in know what goes on around here when you leave...


This the empty new space a weeks before we decided to take over



Here is the start of the front office remodel....we are still in the process.


Thanks to Shawn and his good technique on the carpet removal we were able to get this job done!


Here is the almost finshed product of the front entry way.  Its coming along.....

Stay tuned for more pics tomorrow...Again, Thank you for your patience and understanding as we transition into a bigger better facility.

Thank you to everyone who has put the time in to help with this expansion.  Whether your help has been physical or with kind words and encourgement,  we thank you!!

RESULTS:

Athlete Deadlift PR
Sammy 305 PR
big Mike 275  
Jake 275  
Mike S 255 PR
Steve G 225 PR
Sean 225  
RJ 225 PR
Shawn 135 tech
     
Anne 195  
Mihai 185  
Georgia 183 PR
Leann 138 PR
Buzz 138 PR
Stacey 135  
Babs 133 PR
Rachael 128  
Gail 123  
Tracy 108 PR
Denice 100 PR
Tiffany 75  
     
     
Row WOD    
Lenka    
     
OFP    
Shalina    
L    
Craig    
     
On-Ramp    
Sheila    
Laura    
David    

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Wednesday May 19 2010

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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Tuesday May 4 2010

Lamarr Smith - Monday, May 03, 2010
Happy Birthday Big Mike!!!

Warmup
JM/ Samson Stretch 3 x 3
bear crawl f/b
crabwalk f/b
Run 450m/ row 350m
3 rounds
5 wall squats
5 knee to elbows
5 weight good mornings

CrossFit WOD
Back squats 2 -2- 2- 2- 2- 2
rest as needed between sets

"Ever tried. Ever failed. No matter. Try again. Fail again. Fail better

translation: We all will fail and fail more than once. The key is to learn from these failures and try again. If you fail let it be because of a new reason not the same one over and over again."

- Samuel Beckett

Welcome our new 5am'ers.  The clas was great.  Lead by our newest coach, Jason (black NLP sweater middle of the pic).
You guys are brave, keep it up.

Results:

Athlete set 1 set 2 set 3 set 4 set 5 set 6 PR
Mark 255 275 295 300 310 325 325 (2)
Sarah 93 103 108 108 108 108 108
RJ 95 135 135 155 165 165 165
Vince 185 22 255 275 305 (1) 300 (f)  
Brnadon 225 275 305 305 315 (1) 315 (1)  
Bobbi 123 133 143 153 163 173  
Eddie J mod            
Babs 65 75 85 95 100 105  
TJ 185 195 205 215 225 235 235
Anne
103 113 123 133 143 (f) 143 (1)  
Jeremy 185 195 205 215 235 255 255
Greg 185 205 235 245 265 (1) 265 (1) 265
Hahaha 113 133 143 (1) 133 133 133 143
Mike 135 r.o.m 165 r.o.m 185 r.o.m 135 r.o.m 185 r.o.m 185 r.o.m  
Dustin 185 r.o.m 195 r.o.m 205 r.o.m 215 r.o.m 215 r.o.m 225 r.o.m  
Denice 35 35 35 35 35 35  
Meredith 145 155 165 175 175 175  
Gail 85 95 100 105 110 115 (f)  
Arvinder 145 155 165 175 185 195 205
Aimee 125 135 140 145 155 165 (f)  
Brian 175 195 205 215 225 230 240
Rachael 93 98 103 108 113 (1) 113 113
               


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Monday May 3 2010

Lamarr Smith - Sunday, May 02, 2010
Warmup
JM/ samson stretch 3 x 3
Inch worm/ spiderman crawl
run 450m
3 rounds of:
forward lunges x 6 (each leg)
box jumps x 4
seated box jumps x 4

CrossFit WOD
A1. hang power snatch 6 sets x 2 rep; rest 30 sec
A2. box jumps - max height 6 sets x 2-3 reps; rest 60 sec

rest 5 minutes

B. for time
handstand pushups   10-9-8-7-6-5-4-3-2-1
burpees                           1-2-3-4-5-6-7-8-9-10

"Things turn out best for those who make the best of the way things turn out."

- Jack Buck

This was a great day.... we did some virtual shoveling, sandbag half moons, ball slams and kb swings in teams of 4.  Anyone else remember something about this day.  Here is another picture to help jog the memory.


Here they experiencing what it is like to shovel your car out after a east coast blizzard.



Oh can't forget the run with the indian run with the sandbag leading the way.

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Saturday April 24 2010

Lamarr Smith - Friday, April 23, 2010

Wamup
JM/ Samson stretch 3 x 3
Inch worms/ duck walk (stay in squat position while walking forward)
indian run 450m
2 rounds of:
partner overhead backwards ball throws  x 5
10 jumping squats
5 ring dips

CrossFit WOD
"Helen"
400m run
12 pullups
21 kettle bell swings (24kg/ 16kg)
(workout will run in heats)




Photo by David Peterson 		 

Joe Decker is the Guiness book of world records recognizes as the fittest man alive.  These are some very impressive feats to have accomplished in a single 24hr period.  I wonder what CrossFit has to do to be recognized by the Guiness book of world records.  We should look inot that. 
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Friday April 2 2010

Lamarr Smith - Friday, April 02, 2010

Warmup

JM/ Samson Stretch 3 x 3
inch worms/ lunge stretch
bear crawls/ crab walk
run 450m
10 burpees

CrossFit WOD
5 rounds for time:
10 kb swings 24kg/ 16kg
10 ring dips
10 walking lunges (each leg)

"The art of being yourself at your best is the art of unfolding your personality into the person you want to be. . . . Be gentle with yourself, learn to love yourself, to forgive yourself, for only as we have the right attitude toward ourselves can we have the right attitude toward others."

- Wilfred Peterson

Throwback pic# 2.  In the beginning we had no identity, no flavor no style.  As we grew we attracted athletes who have helped us become who we are today and who will help shape where we go in the future.  Hang on guys it will be a great ride as we get you on the best condition of your lives......  That is our  #1 mission!!!!!!!!!!!!

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Monday February 15 2010

Lamarr Smith - Monday, February 15, 2010
Warmup
JM/ Samson Stretch 3 x 3
inch worm/ lunge stretch pullback
300m row/ 450m run
10 toe to bar (some part of shoe must touch the bar)
15 pushups (chest touches the floor)
20 squats hold @ bottom (focus on opening hips and knees track over toes)

CrossFit WOD
5 rounds for time of:

15 pullups
100m farmers carry 70#/ 52#

Last done on 10/ 31/ 09
(click here for results)



"The opportunity to be there amongst others doing their "work" brought tears to my eyes. "

- Red (speaking of our affiliate team tryouts)
Great focus and determination was display this weekend during our Team NLP Challenge.  Here Rachael "Red" Cadden mantaining her great focus even after she passes the line.  Be sure to check out her blog.
RESULTS:
CF WOD
Athlete Time Mods
L 00:10:26 RX ADV 123#
Shawn 00:15:45 RX ADV
Red 00:15:52 RX ADV
Jake 00:14:19 RX+ 88#
Big Mike 00:15:50 RX+ 88#
Pierre 00:17:43 RX+ 88#
Steve 00:10:20 RX
Sammy 00:10:35 RX
Nick 00:10:44 RX
Dustin 00:11:32 RX
Anne 00:11:32 RX
Jamie 00:12:37 RX
Shalina 00:13:54 RX
Mark 00:13:57 RX
Leslie 00:14:42 RX
Vickie 00:15:40 RX
Lil Hess 00:15:50 RX
Cindi 00:18:39 RX
Mihai 00:13:53 Blue
Elvia 00:14:02 Blue
Delia 00:14:20 Blue/70#
Pat 00:13:30 Blue/Pullup R.O.M. 123#
RJ 00:12:54 Green
Doc 00:13:37 Green
Martha 00:12:52 Green
PJ 00:10:56 Green/36#
Tracy 00:09:57 Green/36# (4RDS)
Mike S. 00:17:53 Black
Denice 00:15:20 Black/5#
Natalie 00:14:07 Jumping
John 00:13:11 Jumping/36#

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Sunday February 7 2010

Lamarr Smith - Sunday, February 07, 2010
Rest Day

Here is the latest entry from Rachael Cadden.  Her blog is a great source for any athlete looking for the missing piece of the pie.  We all train hard,  we try to eat right,  get our sleep and do our recovery treatments.  But when it is time to work out and push those physical limits we have neglected the strongest muscle in our body........OUR MIND!  Without training your mind to be the focused and stay focused on what it is doing, your overall training will be limited.  Read her blog on a regular basis to help keep your focus


Mind Wide Open

Developing Your Greatest Skill, the Language of Your Mind for Increased Performance

By Rachael Cadden

  

*Photo courtesy of www.EricNelsonPhotography.com


Before building anything, a foundation is set. In athletics, architecture and mental conditioning.  

 

The foundation is the basics.  By understanding and mastering the basics, we can go deeper, then improve, enhance and accelerate your mental conditioning for personal and athletic achievement.  

 

This entry is setting the foundation that will be your accomplice in increasing your performance, pushing beyond your limits and defying the impossible.   

 

All of us have our own internal language.  It is what we tell ourselves, consciously and unconsciously, and drives our achievement or lack thereof regardless of intention or will. Usually influenced or taught to us growing up by others. Some we learned and created from our own experiences and circumstances. We all have an internal language of belief about ourselves, what we can do, our surroundings and how it inhibits, limits or accelerates us from/into personal excellence and achievement.  

 

Example, we all grew up believing the sky is blue. In our young state we didn’t question it. What if the sky really isn’t blue? What if it was actually purple. What if I told you what you “thought” about the sky being blue your entire life isn’t actually true. Would you believe it or be open to believing it? Think about it and just notice how your mind may combat and even question the absurdity. It is the same with ingrained language patterns and beliefs. Often the mind, for survival or protection, does the same. It combats anything that challenges the story we've believed. These old languages/beliefs/stories are the driving force that often limits advancement.  

 

This example is obviously far fetched and will allow you to see, think and be more aware of your own thoughts in your performance and accomplishments. It’s broad and very general, most of my work is individualized and personalized, but these examples will provide insight for developing your mental conditioning by first being aware. It is your personal responsibility,  notice them, be willing to let them go and give yourself a new language. How? By practicing.

 

Let’s challenge what language or thoughts you have been holding onto, what stories you have been telling yourself and your belief about what you can lift, run, PR, perform, achieve, race, accomplish and crush. It begins with your awareness. Notice your thoughts going into a WOD (workout of the day), a WOD that is a challenge for you, one that scares you or involves movements that you are not “good” or “strong” at. How quick are you to think or state your reason why you are not good or strong at something. Are you beginning to see?


To read the entire blog entry click here

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