WOD

10 body rows (on rings)
10 push press (empty bar or add weight)

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:

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:

Happy Birthday Leann!!!

Day 9 of 24 Day challenge.  fiber drink in the a.m. and probiotics.  keep your eye on the prize.

Warmup

JM/ Samson Stretch 3 x 3

agility ladder drills

3 rounds of

4 seated box jumps

6 weighted step ups (each leg)

8 single leg deadlifts w/ barbell (each leg)

10 clapping pushups

CrossFit WOD

Amrap in 12 minutes

5 Front Squats 185#/ 135#

10 chest to bar pullups

20 double unders

courtesy of CrossFit.com

Announcements:

1. June 25 will be our next "Get Dunked".  Those that did the initial dunk and paleo challenge should make should they sign up.   The cost is $35 and we will post the sign up sheet in the gym.  
2. 999 fitness Challenge fundraiser for Officer Amadu who has stage 4 liver cancer.  It is on July 10 @ the Orange County Sheriff's academy.  Very important cause.  Please volunteer or support in any way you can.
   1. Click here for more information.

"We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons."

- Jim Rohn

Active Rest Day

get ready for our next mountain climb.  Here is the flyer with all of the info.  You are seriously interested in completing this challenging task, please review the attached flyer and gear list.

click here for flyer

Here is a pic from our Mt Russell Climb which is directly across from Mt. Whitney.  One of the most challenging tasks I have ever attempted.  If you are fit enough I recommend everyone climb at least one mountain.  The experience of being alone with just you and mountain, hearing nothing but your thoughts and your aching muscles, you must push through.

Warmup

JM/ Samson Stretch 3 x 3

Stay together as a group for this warmup

2 minute jump rope

1 minute double unders

30 sec flutterkicks

30 sec high knees

30 sec flutterkicks

30 sec burpees

CrossFit WOD

a. push press 5-4-3-2 rest 2 minutes between each set; increase weight each set

rest 5 minutes

b. 10 rounds for time

10 sandbag halfmoons 35#/ 20# (each tap counts)

200m run

"When thinking won't cure fear, action will."

- W.Clement Stone

A little hard work pays off.  Karen has been attacking her weaknesses.  she has worked on her box Jumps and pushups and know she is rocking them.  When have you worked on your weaknesses?

Results

24 day challenge day 4 - no fiber drink this morning ----yeah!!  Keep eating clean.  Post how you feel  so far to comments section.

Warmup

JM/ Samson Stretch 3 x 3

jump rope 2 minutes

Double unders 1 minute

mountain climbers 30 sec

high knees (in place) 30 sec

Double unders 1 minute

Jump rope 2 minutes

Review Snatch

CrossFit WOD

Levels Testing or if you have completed your level 1 you have the option of the wod below. 

a. "Randy"

For Time

75 power snatches 75#/ 45#

b. 5 rounds (not for time)

20 russian twists 20#/ 10#

15 v-ups

10 supermen

Announcements:

1. Music submission - Help us play what you want to hear.  Submit a cd with up to 10 songs you would like us to add to our playlist
2. Next Level Invitational team tryouts coming soon.  Let's get dialed in and represent proudly.  More information to follow.
3. 24 day challenge kits are sold as of right now.  We are placing more orders on Monday June 10th.  Please let us know if you would like to begin the challenge and receive the great effects of cleansing out your body and giving it the proper fuel it needs to perform and look its best.
4. Jump Ropes - we need to pre-order the ropes.  Please let us know if we can use your info to reserve your rope.  These ropes are in high demand and sell out quickly.  We want to put together a big order in order to save the shipping cost for everyone

Warmup

JM/ Samson Stretch 3 x 3

inchworms/ crabwalk

walking knee hugs/ walking leg kicks

2 rounds of:

5 tire flips

5 handstand pushups

10 kb swings

10 kb snatches (total)

CrossFit WOD

Run 900m 

repeat 4x

rest 4 minutes

"What a person accomplishes in a day depends upon the way in which the task is approached. When we accept tough jobs as a challenge to our ability and wade into them with joy and enthusiasm, miracles can happen. When we do our work with a dynamic, conquering spirit, we get things done." 

 Arland Gilbert

Great workEddie J.  Keep it up

NLP in the OC Register.  NLP came out in force to represent as usual.  That is why I love our CrossFit family.  Thank you to Gail, Ron, Brian, Delia, Kris, Eddie, Rox, Aimee, Anne, Shalina, Andrew, Steve, Bryan, Shawn, Vince, Jake, and Craig for your support.  And also to everyone who donated or was there in spirit.  For more photos from this year's trevor challenge go to:  

http://www.ocregister.com/articles/one-251205-vest-trevor.html?

Anne repping thru the squats and leading Team Infidel

Shalina and L pushing each other through the 600 squats

Craig and Brian on the 300 pullups.

Warmup

JM/ Samson Stretch 3 x 3

inchworm/ bear crawl forward

bear crawl backwards/ spiderman crawl

Lateral lunge w/ crossover squat

run 200m

10 walking lunges

10 box jumps

10 kb swings

CrossFit WOD

Levels testing

Refer to your level sheet which lists several skills you need to accomplish.  Partner up with another athlete who is working some of the same skills you will be attempting.  Notify the coach of which skills or wod  you will be attempting.  We are our own gatekeepers of form and range of motion.  Use your coach and fellow athletes as your counter or range of motion verifier.  Be true to each other as it does no one any good to fudge the standards.

Let's have it and get it done!!

Here is a quick shot of some suffering that was for a great cause and had a lot of meaning.  This was during the Trevor Challenge.  In this photo you get a shot of 3 of the 4 NLP teams that participated during the challenge.  Great Job by all.  

Team NLP - L, Ron, Shalina, Vince

NLP Bandits - Brian, Aimee, Gail, Craig

Sheepdogs - Steve, Andrew, Shawn, Bryan (posted one of the fastest  full range of motion times of the event, Congrats)

Team Infidel - Anne, Jake and 2 very intense and movtivated kids (great job!)

Day 1 of 24 day challenge

Warmup

JM/ Samson Stretch 3 x 3

run 900m

work on skills for 15 minutes

CrossFit WOD

"CrossFit Total"

Back Squat

Shoulder Press

Deadlift

Announcements:

1. Advocare 24 day challenge has begun.  I you wish to improve your level of performance and shed those couple of inches and last lil bit of excess weight...try this challenge.
2. We will be participating  in the 999 fitness Challenge on July 10 2010 @ Orange County Sheriff's Academy.  Officer Kabia is only 30 yrs old and has been diagnosed with stage 4 liver cancer.  This event is raise money for him and his family to survive during these very stress days. We need your help to make this charity event a success.   We need volunteers and judges.  Please let me know if you can assist with this event.  Click here for more info.  

"I will live in a life of soreness if that's what it takes...."

- LaVonne

Day 1 of our initial 24 day challenge.  Please post comments on how you feel through the challenge.  Stay focused and be creative with your meals.  Paleo does not mean boring.  I will post some ways to make paleo salad dressing, use almond or coconut milk instead of dairy.

Results