Vahe Simitian


Have You Met Vahe?

  • How long have you been a member of Nela Athletics?

Close to 7 years I think.

  • What’s your favorite CrossFit/Ignite achievement?

Bar muscle ups and general health and wellness.

  • How do you think you have benefited most from Nela Athletics?

General health and wellness including stress relief

  • How has your life changed from when you first started to now.

Physically feel better and stronger than when i first started.

  • What are some hobbies or activities you are into besides CrossFit?

I like spending time with the fam and collecting vintage watches.

  • If you could listen to one song for the rest of your life what would it be?

Anything from U2

Endurance


Starting March 11th, its time to build up that endurance with Coach Wes!

Endurance will feature a warmup, skill and wod like CF classes but will focus on aerobic conditioning as opposed to Olympic lifting and/or gymnastic based workouts. Running, rowing, rucking, will be featured along with body weight exercises and occasionally barbell, kettlebell or dumbbell exercises. A focus on pace and speed for an individual’s run at various distances will be an objective.

Wednesdays at 6:30pm here at CrossFit Eagle Rock. Workout to take place at CFER. Possible runs around area or group travel to Oxy or Eagle Rock High School campus from CFER.

So just show up and increase your endurance! Familiarize yourself with running / rowing specific workouts. Learn how to control your breathing and pace during longer timed or distance workouts.

Free to Ignite and CF athletes

Sinead Murphy


Have You Met Sinead?

  • How long have you been a member of Nela Athletics?

I’ve been a member for 7 years now.

  • What’s your favorite CrossFit/Ignite achievement?

Double Unders – they took me so long to get and then one day it just clicked. Now I love them 🙂

  • How do you think you have benefited most from Nela Athletics?

The community has been very important for us. We moved from San Francisco and did not know many people in Los Angeles and suddenly we were part of a great community of people. The exercise stuff too.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

I have a much stronger upper body. Our eating has changed significantly which has made the biggest difference to our lives in every way.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

We buy and sell antiques so spend a lot of time at auctions and flea markets. I like to play guitar, cook and watch British TV shows.

  • What is one thing people don’t know about you?

I open beer bottles with my teeth.

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Peter Kay, James Corden & Andrew Scott.

Sean Moran


Have You Met Sean?

 

  • How long have you been a member of Nela Athletics?
It’ll be four years in February
  • What’s your favorite CrossFit/Ignite achievement?
4 years in and I’ve yet to throw up after a workout
  • What are three benefits that you have experienced through working out?

A bit more fitness, clarity, and the ability to fly.

  • How has your life changed from when you first started to now.
Went from someone who fell off a treadmill in college to someone who genuinely enjoys fitness and understands how it impacts all parts of my life
  • Have you had any physical changes that you noticed? 
Nothing that I’ve noticed or kept track of, but someone told me I look like I “filled out”.
  • What is your favorite part of the NELA Athletics experience?
Give me outlet to take a break from the world and also the Coors Light I had after 16.5
  • What are some hobbies or activities you are into besides CrossFit
Making noises with my guitar, playing video games, hassling my dog.
  • The zombie apocalypse is coming, who are three people you want on your team?
Les Stroud, Wolverine, and Baby Yoda
  • If you could be in any movie, what would it be and what character would you play?

Matt Hooper in Jaws

A NELA Valentines Day 💘


February is usually the month to show your significant other how much you love them! We doing things a little different here at NELA Athletics.

Starting February 1st, there will be hearts laying around the gym where anyone can write what they love about the gym/community/coaches/etc. We will collect all the hearts and post them all around the gym for our NELA Merge Party on February 15th here at NELA Athletics from 2:00pm-6:00pm.

If you guy’s have anyone special or just a group of friends that you want to workout with, February 14th will be bring a “boo”day❤️. All day on Valentines Day bring a lover, a friend, family member and come get a workout in!

Paul Manabo


Have You Met Paul?

  • How long have you been a member of Nela Athletics?

Since October 2018

  • What’s your favorite CrossFit/Ignite achievement?

Getting Prs on lifts and having my cardio and endurance increased.

  • What are three benefits that you have experienced through working out?

Overall health has improved, My energy level playing with my kids has also increased, mentally and physically been stronger in and out of the gym.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

I feel my life has changed for the better from working out from when I first started to now. I use this time and my me time to be able to clear my head for the upcoming business day as well as a way to workout any stress, anxiousness or frustration life brings.

  • Have you had any physical changes that you noticed?

I’ve noticed muscle mass thanks to the classes and my once a week privates with Jahi.

  • What is your favorite part of the NELA Athletics experience?

Being able to workout with great people day in and day out. I’ve met many great people in the community from my NELA experience that I consider good friends. It’s inspiring to be able to workout with such great people whom I’ve never imagined I would be friends with and push and inspire each other to workout as hard as we can every day.

  • What are some hobbies or activities you are into besides CrossFit

I love spending time with my kids and wife and just enjoying being together outdoors, I enjoy traveling as well as going to as many Laker games as I can.

  • The zombie apocalypse is coming, who are three people you want on your team?

Chuck Norris, Ramboand The Terminator

  • If you could be in any movie, what would it be and what character would you play?

Fight Club and I’d wanna play Tyler Durden

Andrea Narvaez


Have You Met Andrea?

 

  • How long have you been a member of Nela Athletics?
Started at the original CrossFit Merge in December 2014, then became apart of the NELA family in March 2015.
  • What’s your favorite CrossFit/Ignite achievement?

There are plenty of benchmark achievements that are big wins for me, but coming back from two back-to-back injuries (shoulder and back) was one of the hardest things I’ve done thus far. I’m happy to be past that hump as it’s forced me to pay closer attention to my own patience, commitment, technique, form and mobility.

  • What are three benefits that you have experienced through working out?

Three benefits I’ve identified as important and key in my fitness experience have been finding intention in my workouts, practicing SMART goals, and working on my relationships with others in the community around me.

  • How has your life changed from when your first started to now.
Investing in my own wellness and fitness has been forever changing. I’ve seen incredible changes in my body composition, physical and mental performance, confidence in and out of the gym/box, and I’ve learned to face problems (personal, mental and physical challenges) head on. There’s still so much more I would like to improve, and I can’t wait to see what else comes my way.
  • Have you had any physical changes that you noticed? 
I’ve seen my body transform in all ways, shapes and forms. It’s amazing to look back and think of my initial muscle gain, to building my strength and change in my body composition when I wasn’t paying attention to my nutrition, and finally to where I’m at now where I’ve married both my dedication to strength training and muscle gain. The human body is a marvelous thing.
  • What is your favorite part of the NELA Athletics experience?
Aside from the wonderful and supportive community at NELA Athletics, I greatly appreciate having a space where I can zone out and unplug from the world. Being placed in a literal box of a gym to push yourself physically and mentally has led me to believe I also have quite the spiritual experience in the gym. I’m either facing a mental fear, fighting to keep my breath going, or honing in a goal. A lot of my experience at NELA is mentally stimulating and I love it.
  • What are some hobbies or activities you are into besides CrossFit
I thoroughly love going to the Disney Parks, watching sci-fi/thriller/drama shows with my husband, watching Disney/Marvel/Star Wars anything, chatting and having coffee with my family, and the occasional show.
  • The zombie apocalypse is coming, who are three people you want on your team?

Well, that one’s just obvious….

  • If you could be in any movie, what would it be and what character would you play?

Captain Marvel and I’d be her other best friend. I’d need to have superpowers though.

Tim Dove


Have You Met Tim?

 

  • How long have you been a member of Nela Athletics?

Since it started, before that it was Crossfit Merge.

  • What’s your favorite CrossFit/Ignite achievement?

Finally able to snatch bodyweight!

  • What are three benefits that you have experienced through working out?

Leaning out, becoming more flexible, being semi-athletic.

  • How has your life changed from when your first started to now.

Become much more conscious about what I eat, both good and bad, and how it effects my physical capabilities just as much as my weight.

  • Have you had any physical changes that you noticed? 
I have added more muscle mass and leaned out over the years. If anything, it has kept me from adding too much weight as I love food, and sugar…and food.
  • What is your favorite part of the NELA Athletics experience?
It keeps me on a schedule inside and outside of the gym.
  • What are some hobbies or activities you are into besides CrossFit
Playing in bands, have a dog, eating food.
  • If you could be in any movie, what would it be and what character would you play?

If you could be in any movie, what would it be and what character would you play?

Devil Wears Prada, Meryl Streep

Self Love


For the month of February it is all about self love!

Your challenge for February is to spend 15 minutes a day using a foam roller or a lacrosse ball.

Below there are a couple of benefits of foam rolling or using a lacrosse ball

  • Improve movement patterns

Instead of releasing a muscle that feels tight, we can to use a roller to get people to move better. For example, rolling on a tight hip flexor will help the glutes activate and perform better.

  • Help with repairing tissue

You can help to boost supply of nutrients to damaged muscles to accelerate tissue repair

  • Reduced DOMS

Using a foam roller can keep tired and torn muscles more supple than they’d otherwise be, while reducing Delayed Onset of Muscle Soreness.

  • Preparation

Using a foam roller pre-workout can help ensure that you’re moving better

  • Focus pre-workout

Using a roller pre-workout will help with mental preparation. Rolling over key muscle groups before exercise can help to increase cognitive awareness and focus.

  • Relaxation

If you hold pressure into tissue and sustain that pressure for a period of time, between 30 to 90 seconds, you engage the nervous system reflex for relaxation

  • Chronic pain reduction

Speaking of pain reduction, using a foam roller can also be effective in alleviating long-term chronic pain too

  • Flexibility/mobility improvements

Rolling a muscle will help its surfaces and connective tissue slide across each other better, which will help with overall mobility.

  • Wake up easier

For those who aren’t morning people, foam rolling can help you wake up more easily each day.

Here are a couple of exercises for each item

Foam Roll

Lacrosse Ball

Pull Up Challenge


Your challenge for the month of March is going to be a pull up challenge. Staring in reverse!

Starting with 31 on day one working your way down to 1 on day 31. If you can go strict do it! If you want to make it weighted pull ups do it!! If you want to mix it up, go for it! If you need assistants like a band, try to go without kipping and focusing on powering through your lats!

The reps do not have to be unbroken but set goals each day.
For example 31 reps try to break it down to in to sets of 5 or 6, if you can do more than that go for it just make sure it is something that is sustainable.

Muscle Group Targeted

Pull ups are great because they are a compound movement that teach different muscle groups to work together: biceps, lats, scapular retractors, forearms, and it even trains the muscles of the core when performed correctly.

 

Pull Up Challenge