Nela Olympics Leaderboard


Event 1 Part A

For Time
400 Meter Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Burpees

Event 1 Part B

3 min
Max DU

 

 

 

Event 2 Part A

Max Unbroken Push ups
Rest 3-5 Min
Max Wall Sit
Rest 3-5 Min
400m Sprint
2 minute Max distance run

 

Event 2 Part B

Death By
Plank Up Downs
30 sec plank on Elbows
30 sec plank on Hands

 

 

 

Event 3

5K Run
3.1 Mile run record
L2: 2.5
L1: 2.0
Goal is 30 minutes or under
Rx: 9 minute mile average
L2: 11 minute mile average
L1: 14 minute mile average

 

 

Event 4 Part A

Max Sit ups 4min

 

Event 4 Part B

300x Double Unders
200x Box Step ups
100x squats

 

 

Event 5

For time
Run 1 mile
60x Push-ups Scale Knees
40x Box/Ring dips
20x Handstand push-ups Scale pike
20 x (10x/leg) Pistols
20x Handstand push-ups
40x Box/Ring dips Rx:leg extended scale: Bent legs
60x Push-ups
Run 1 mile

 

 

 

Marco Nunez


Meet Marco Nunez

 

Nunez currently consults with Strive Performance, a sports science wearable technological gear that allows to monitor an athlete’s mechanical load, muscular balance and heart rate during training, practice and games to help decrease the risk of injury and monitor athletes’ progression. His role as a high performance athletic trainer is to develop preventive assessment protocols, monitor athlete’s workload and develop a continuous education program for athletic trainers, physical therapist and performance coaches. In addition, he is also the performance athletic trainer for Game Changing Films, a film company that choreographies sports scenes during movies and television shows. He is responsible for all the medical needs and providing care to actors’ athletes’ and stunt-individuals’ during filming sessions. 

 

Nunez, spent 3 seasons, 2016-2019, as the head athletic trainer for the Los Angeles Lakers. His responsibilities included working hand-in-hand with the training staff, strength & conditioning staff, coaching staff, and front office to ensure the highest level of on-court performance. The Los Angeles native was in charged with year-round oversight of the care, prevention, and treatment of injuries to the players on the roster and was also chiefly responsible for player rehabilitation programs and emergency on-court procedures. Furthermore, during his time as head athletic trainer, he upgraded the sports science aspect of the training room by implementing sweat analysis testing, movement analysis monitoring and customized recovery programs via force plate testing and monitoring. 

 

Prior to being promoted to Head Athletic Trainer for the Los Angeles Lakers, He spent 8 years as the assistant athletic trainer and assistant strength and conditioning specialist for the team. He was an integral part of the sports medicine staff in helping to win NBA championships in his first two seasons with the Lakers (2009 and 2010),

 

 Nunez also served as the Head Athletic Trainer for the 2018 NBA All-Star Game and as Assistant Athletic Trainer for the 2011 NBA All-Star Game in Los Angeles.

 

Prior to joining the Lakers, Nuñez spent two seasons as Head Athletic Trainer for the Lakers’ NBA D-League affiliate, the Los Angeles D-Fenders, (now named the South Bay Lakers) beginning with their inaugural season in 2006-07. While working in the D-League, Nuñez served simultaneously as Head Athletic Trainer for the WNBA’s Los Angeles Sparks, and was solely affiliated with the Sparks for the 2005-06 season. An Assistant Athletic Trainer for the Los Angeles Avengers of the Arena Football League from 1999-2003, he also spent one season as Head Athletic Trainer for the Carolina Cobras of the AFL in 2004 prior to joining the Sparks.

 

In the summer and fall of that same year, Nuñez worked as an athletic trainer for the movie “The Longest Yard,” attending to the actors, stuntmen, and athletes on set. He graduated from Cal Poly Pomona with a B.S. in Kinesiology and emphasis in Sports Medicine, and went on to receive his M.S. in Biomechanics from A.T. Still University. In addition, he is an NSCA Certified Strength and Conditioning Specialist, and holds Corrective Exercise Specialist and Performance Enhancement Specialist certifications from the NASM.

Member Connection


Want to stay in the loop with all the members?

The one spot were you can find everything to stay social from a distance!

Zoom Class Workouts 🏋️‍♂️🏋️‍♀️(386-949-395)

Zoom Endurance Wednesdays at 6:30pm (852-905-586)

Zoom Friday night happy hour 8pm 🍻(368-510-8221)

Zoom Saturday post workout happy hour 2pm (386-949-395)

Missed a workout and want to catch up? Check out our YouTube channel for detailed warm ups and a run through of the workout of the day to be successful. 📸
Home workout videos.

Social from a distance, post on social media tag nela_athletics on Instagram, join our NELA Facebook group, join our fitness challenges.👩‍💻🤳

Want to talk with one of our coaches for 30min? schedule a meeting with one today.🗣 Let’s Chat

Get to know some of our members with quick bio’s! 🤝 Meet the members

Plank Challenge


April’s challenge is a plank hold. This is something that is quick and easy to do. If you’re at work, at home or even traveling. Each day you will have to hold a plank and as the days go on the longer the plank holds! Goal is to go without breaking, but it is fine to break up the plank hold.

  • Planks are one of the best core exercises
  • Planks will improve your posture
  • Planks help get rid of back pain
  • You’ll become better coordinated
  • Planks improve your flexibility
  • Planking will improve your metabolism
  • Your mood will improve

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

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

Charley Galicia


Have you met Charley?

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

I’ve been a member since 2014 I think?

  • What’s your favorite CrossFit/Ignite achievement?

Handstand push ups and recently backwards handstand walk.

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

Knowing how far I can push myself, and having my partner Wes enjoy working out that he became a coach.

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

My life changed by the gym by enriching my life by giving me all these friendships that have enriched my life.

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

Reading

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

I started CrossFit in Long Beach in 2012

  • If you could only listen to one song for the rest of your life, which song would you pick?

The Greatest Love Story by LANCO.

Richard Carmona


Have You Met Richard?
  • How long have you been a member of Nela Athletics?

I have been part of NELA for about 5 years now.

  • What’s your favorite CrossFit/Ignite achievement?
Competing along side my wife in some local competitions.
  • How do you think you have benefited most from Nela Athletics?
Having fun with fitness and like minded people.
  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

The hours spent in the gym not only strengthen my body, but it has strengthened my mind allowing me to overcome many obstacles.

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

Swimming, paddling (on a board), spending time with the kids at the beach.

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

I can juggle pretty well.

  • If you could only listen to one song for the rest of your life, which song would you pick?

I like a lot of songs, don’t have a particular favorite. Really in to BPM and electronic.

Liz Gurrola


Have you met Liz?

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

About 2 years

  • What’s your favorite CrossFit/Ignite achievement?

My favorite achievement so far has to be getting my pull ups ! Though they are not perfect, I try my best to practice them when I can.

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

NELA Athletics has benefited me in many ways. From understanding my body and the strength I have gained, to all the amazing friends I have met through its amazing community as well.

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

From when I first started at NELA to now, I have definitely grown as a whole. I am happier, stronger and more at peace with myself.

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

A hobby of mine would be planting/potting cacti and succulents. I also enjoy days out on the lake fishing.

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

Something a lot of people might not know about me is that I used to play the violin in a mariachi ensemble.

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

Kate del Castillo, Ellen DeGeneres, Barrack Obama