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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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Friday May 14 2010

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      
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
         
         
Misc        
Kris 10:42 Rx Wed. WOD 02:16 Rx
         
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Tuesday May 11 2010

Lamarr Smith - Monday, May 10, 2010
HAPPY BIRTHDAY TRACY!!!!!

Warmup
JM/ Samson Stretch 3 x 3
run 400m
agility ladder drills
10 wall squats
10 kipping pullups (work on butterfly)
5 kipping handstand pushups

CrossFit WOD
A. 2 power cleans + 2 front squats + 2 pp (beg/ int) / 2 split jerk (advanced)
4 sets; rest 2-3 minutes.  Use same weight through the entire set.  Only increase weight if you can perform all reps properly.

B1. weighted ring dips 4-6 reps x 3 sets; rest 30 sec
B2. Amrap dead hang pullups x 3 sets; 2 minutes

"If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying, ''Here comes number seventy-one!''

- Richard M. DeVos

Here is our very own coach Z laying the smack down on the 30 db thrusters from WOD #1 on Saturday.


Results
Athlete Part A PP/SJ Part B1 Part B2
Anne 98# SJ BodyWeight 17
Delia 98# SJ Blue 22 Blue
Aimee 93# SJ BodyWeight 15
Leanne 88# SJ BodyWeight 14 Purple
Crystal 85#  SJ Purple 9
Shalina 83#    Kipping 10
Gail 80# SJ BodyWeight 14
Stacey 75# PP Blue 8 Blue
Mike 65#  PP Blue  12 Green
Babs 35#  SJ Tech Blue 11 Blue
Eddie 35# SJ Tech BodyWeight 11
Lamarr 185# SJ 84# 44
Brian 175# SJ 76# 18
George 175# SJ    
Jake 155# SJ 53# 25
Jackie 155# SJ 31# 25
Dustin 145#  SJ BodyWeight 2
Mark 145#  PP 35# 25
TJ 145# SJ 53# 40
Vince 125# PP 35# 19
Jeff 115#  SJ BodyWeight 21
Meredith 108# SJ 10# 14
RJ 105# PP Blue 16
Mihai 100# PP Blue 7 Blue
LaVonne Bar 5 Reps Box 15 Box


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Friday May 7 2010

Lamarr Smith - Thursday, May 06, 2010
Warmup
JM/ Samson Stretch 3 x 3
work on skills aka weaknesses 10 mins
running drills
CrossFit WOD
run 900m
row 500m
run 450m
row 500m

run 900m

 

"Don't be afraid to give up the good to go for the great."

- Kenny Rogers

Let's come out and show Ron a lot support as he goes out there ans puts everything on the line today.  He is competing in the Masters division at the Southwest Regionals.  Click here for all the information.  The competiton starts @ 1pm and will be held @ CrossFit Ethos ( Lake Forest Dr. & Del Lago)

The team competes on Saturday @ UCI @ 9:15am  and then @ 3pm.  Do not miss it.  You can pick up the your team shirt tomorrow @ the gym @12pm.  The tickets are $25 but you need to buy 2 @ $25, so bring a friend.

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Wednesday May 5 2010

Lamarr Smith - Wednesday, May 05, 2010
Happy Birthday Stacey aka Hahahaha

Warmup
JM/ Samson Stretch 3 x 3
jump rope 3 minutes
10 mountain climbers (each side)
15 ball slams
20 situps

CrossFit WOD
3 rounds for time of:
20 kb swings
10 c2b pullups
10 burpees
10 box jumps

"Man cannot discover new oceans unless he has the courage to lose sight of the shore."

- Andre Gide

There was a lot of praying going on during the handstand pushup/ burpee wod
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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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Friday April 30 2010

Lamarr Smith - Friday, April 30, 2010
Warmup
Coaches Choice

CrossFit WOD
5 rounds of:
450m run
rest 5 minutes

Announcements:
  1. Team Next Level Performance Shirts coming this week.  Pre-order to make sure you get one and do not get left out when we are representing next weekend @ the Regionals.
  2. If you are going to the Regionals @ UCI to support our team and Ron get your 2 for 1 spectator tickets ($50) now.  Click here to register.  We need the support of our NLP family.  We are going to put it all on the line in the name of NLP.  Let's represent together!!!!
  3. We are now carrying your primary supplement needs: Protein powder (rapid release and slow release forms), BCAA (branch chain amino acids), Glutacor (Glutamine), Natures Greens and Vasocor.  Each product is available for purchase online and pick up at the gym.  We will be adding more products in the next few weeks.  Each day we will highlight a new supplement on the blog.  Your nutrition is the base of your training program and supplementation is a key a part to bridging some nutritional gaps.  Let's get educated and add what we need in order to stay in the game and perform at a high level.

"Commit to excellence, become massively innovative and wear your passion on your sleeve"

- ~Robin Sharma
Get ready for some focused track work on Sundays starting next Sunday May 9th @ 10am.  We will meet at the El Toro High School.  Come hydrated and ready to work for drills, speed work, interval training and the time trials.  This will be fun way to start your Sunday Funday.

Athlete Round #1 Round #2 Round #3 Round #4 Total Time Mods  
Big Mike 01:44 01:39 01:36 01:37 06:36    
Mark 01:35 01:31 01:28 01:23 05:57    
RJ 01:37 01:39 01:43 01:38 06:37    
Mike S. 01:49 01:39 01:40 01:43 06:51    
Doc 02:08 01:58 01:47 01:42 07:35    
Mihai 02:16 02:18 02:19 02:17 09:10    
Steve  01:37 01:09 01:11 01:44 05:41    
Sue Ann 02:23 02:17 02:21 02:21 09:22    
Karen 02:36 02:42 02:43 02:35 10:36    
Eddie J 01:43 01:31 01:32 01:35 06:21 row  
Kathleen 01:50 01:58 02:00 01:58 07:46    
Hahahaha 01:53 01:53 01:53 01:52 07:31    
Intro Wod 10min Amrap Cindy
Pat 9 rounds
Skills Wod
Georgia
LaVonne
Shalina



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Wednesday February 17 2010

Lamarr Smith - Wednesday, February 17, 2010
Warmup
JM/ samson stretch
run 900m
20 pushups
10 dips
20 squats
10 shoulder rotations

CrossFit WOD
AMRAP in 20 minutes of:
6 SDHP 65/ 45#
6 Burpees
6 Power Snatches 65/ 45#

Last done on 12/9/09 click here for results

Announcements:
1. We will going to the CrossFit Affiliate Gathering.  It should be a great experience.  Do not worry every class will be covered by our awesome team of coaches.  Plus we have the pleasure of having Nathan Holiday fill in.  


"Each moment that passes is an opportunity to realize how beautiful life is. So embrace the moment. "
- Steven Goodman

Results:

Athlete Rounds Reps Mods
Lenka 15 1 RX
Scott 15   RX
Georgia 14   RX
Jodi 14   RX
Kris 13 13 RX
Sammy 13   RX
Steve G 13 12 RX
Cyndy 11   RX
Dustin 11   RX
Jackie 11   RX
Ron 11 14 RX
Dips 10   RX
Aimee 9   RX
Delia 9 12 RX
Gail 9 3 RX
Natalie 9   RX
Vince 9   RX/68#
Ed 8   RX
Rachael 8 9 RX
Gary 6 6 RX/15:00
Robin 10   10min RX
Ken 11   55#/45#
Arv 8   45#
Eddie 10 6 45#
PJ 11 2 35#/Air Squats
Eddie J 6   35#/7:00
Barbara 11   35#/15#
Leann 11   35#
RJ 8   35#
Elvia 9 8 35#
George 6   35#
Mike 7 12 33#
Tiffany 9   25#
Sonia 8 12 25#
Martha 13   20#

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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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