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The NLI An intelligently programmed competition designed to test fitness.
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Powerlifting Raw strength: Squat, Bench Press and Deadlift. Don't talk, just lift. 
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Endurance Runs varying between 5k and 10k. Trails, flat, hills, and challenge runs.
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Weightlifting A blend of strength, speed and agility: The Snatch, and the Clean and Jerk 
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Iron Will III Movement announcement 2 of 3

Iron Will III Movement Announcement #2 

  1. Squat snatch = all divisions
For this movement the barbell will start at rest on the ground.  The athlete will before a snatch (squat snatch).  This means while the bar travels in motion over the head and to locked out arms their hip crease must also be below their knees.  This is a proper snatch.  We will allow for this event, power snatch into an overhead squat.  The athlete will stand with the bar and reach full hip extension before lowering the bar back to the ground.  We will not allow the bar to rest on any part of the body during the lift.  Our goal is to have athletes perform these movements properly and efficiently.  Use the advance notice to practice and become more efficient.
  1. CTB pullups = D1
We all know this standard.  The athlete must have their chest make contact with the pullup bar.  It must be clear and evident.  
  1. Pullups = D2/D3
Chin must be higher than the bar.  Note to all athletes if you are trying to play the fine line of reaching with your neck and barely have your chin reach the bar, you might get no rep.  Let's be clear and do the work.
  1. Power Clean = all divisions
This is a competition favorite and a very functional movement.  The barbell will begin at rest on ground.  Athlete will lift bar in a single fluid movement to their shoulders.   elbows must be in front of the bar (front rack position) while at full hip extension.

We are currently building a permanent video movement library that you will be able to access any time.  Stay tune for the launch of many new website features.

Attention all coaches, affiliates and competitors.  We understand the nature of competition is to be the fastest, lift the most and try to win or do the best.  It is our position that learning these movements correctly and perfroming them in competition correctly will make you a better athlete in the long run.  Proper technique always shines through the clouds of crappy "simply for time" technique. Proper technique will lower the amount of soreness and injury in our sport.  Remember we are taking tried and true disciplines that are usually the focus of an athletes entire career and we are mixing them up at high intensity and our level of knowledge is no where near the experts in the respective sports.  Let's tighten up our movements and we will get more respect from the sports world. It is up to you as coaches and affiliates to set your standards higher for the athletes competing.  

We want you do well and be the best athlete you can be.  And you do not get there by taking short cuts.  Let's put the work in.

See you on 6/23!!!!!!

Iron Will III Movement announcement 1 of 3

We are 6 weeks away for the conclusion of our Iron Will Series (IW3).  And it has been a blast to witness so many athletes testing their limits and redefining their goals over the past 4 months.  We know some athletes were exposed to their weaknesses and we hope they have been attacking them.  As we approach the final installment, IW3, The time has come to begin the movement announcements.  We will announce movements every Wednesday by 3pm.  Make sure to check the site, fb and or twitter.  Also once we have released these movements no changing of divisions will be accepted.  

Movement Annoucment #1

Handstand Pushups (Division 1/ Division 2) - head to ground, arms locked out at full extension and both feet in contact of the wall at the top position.  Hands must stay within a 36" space.  Kipping is allowed

Hand Release pushups (Division 3) - Hips and knees must be locked out and can not make contact with the ground.  NO SNAKE or WORMS we will be very strict on these.

Double unders (all Divisions)

Stay tune for the next announcement next Wednesday.

What's Next? - Event updates and more

This year is flying by.  We are already complete with the 1st quarter.  And this means our events are coming , selling out and new ones are being added.  Make sure to stay current with the upcoming events.  As an affiliate these are great motivating tools for your athletes.  Once you have a purpose to train, it becomes easier to focus and you make less excuses and miss fewer training sessions.  

The NLI brought to you by Legendary Competitor and sposnsored by Life as RX and Rogue Fitness 
Next event date is 6/23.  We will host this event @ Aliso Niguel High School.  Great venue and great school and staff to work with.  This event is currently sold out.  At our current level of athletes to volunteer/ judge ratio we can not effectively handle more athletes.   We want to allow more athletes but we need more support from the very group we are trying to help- the affiliates.  With over 60 affiliates represented at each NLI event we hope to see close to that # represented on the volunteer side.  Volunteering is currently not mandatory but the select affiliates that provide the judges and volunteers that work all day would really appreciate some help.

Our next series "The Warrior Soul" 8/11, 10/13 and 12/8 is around the corner.  Registration is currently open for those who wish to register for the entire series upfront. (click here) We will open individual event registration on 5/15.  Our goal is to have athletes compete in the entire series to allow for a true series champion.  Do not miss your opportunity.  We will be making gym visits and dropping off flyers over the next few weeks.  Hope to you soon.


Endurance Events

We have 2 upcoming endurance events.  

The Dreaded Hill 5mi/8k Trail run sponsored by Oxygen4wods.com, Rocktape, FRS and Sport Journals - This is a 4.98 mi Run in Whiting Ranch The Run has a total ascent of 741.47 ft and has a maximum elevation of 1,548.56 ft.  This is an out and back course.  Bring your water to carry.  There is a water station at the turn around point (2.49mi).  The course will be open so there might be other runners/ bikers out on the course.  The course is wide enough to support everyone.  Come out and challenge yourself.  I am going out to run it again tomorrow so I will take some good oics to show you how beautiful, yet challenging the course is.  We are looking to have more than 70 runners out there and we are looking to find which affiliate has the best runners.  If you are interested in volunteering for this event please email This email address is being protected from spambots. You need JavaScript enabled to view it.

The Legendary Competitor July 4th Freedom Challenge Run 
This event is held in conjunction with the  Freedom Run @ the Ranch

The way this run works is as follows.  It is a 5k run w/ 3 stations of CrossFit movements - Station 1- 15 Burpees/ Station 2- 30 pvc ohs/ Station 3- 60 double unders (you must bring and carry your rope).  There are individual and 5 person team categories available to register for.  If you are on the team it must have at least 2 females and the reps will be done as a team total.  Each station will have a pit bosses who will be overseeing all competitors.  You must hold yourself accountable and count your reps.  The pit bosses will be on your back if they see faulty movement.  This will be a very fun and challenging event.  We are creating a banner that the winning affiliate will take home that they can hang in the gym.  Will you gym take home the pride and bragging rights.  For more info and registration click here.

The Legendary Competitor Olympic Weightlifting Meet on 6/2 @ Aliso Niguel High School sponsored by Life as Rx, Oxygen4wods.com, Sport Journals   
Our meets are designed to be a gateway into the sport of Olympic Weightlifting. We host unsanctioned meets which means you do not have to be registered with USAW to compete, but it also means that your totals and lifts are not inputted into the USAW database and do not count towards qualifying for any higher level competitions. Because of this, wearing a singlet is NOT required.  However, all rules and standards on the Snatch and Clean & Jerk are still strictly enforced.  We will have high level Olympic Lifting coaches/athletes as our referees and they will be a great resource to ask questions and learn from during the meet.  Adding this meet to your athletes training calendar will cause them to focus on technique and speed and ultimately improve their skills and help them reach their o-lift goals.

The Legendary Competitor RAW Powerlifting meet on 9/22 @ Aliso Niguel High School sponsored by Oxygen4wods.com, Rocktape, FRS and Sport Journals

We are fresh off our first Powerlifting meet and it was an awesome experience for everyone.   And based on the feedback and interested level we have added another meet to the schedule.  The overall take from this event was that too many crossfit affiliates do not lift according to the powerlifting standards.  Form breaks and half steps do not cut it on the platform.  All the athletes left the platform a better athlete than when they step on the platform.  Competing in this competition will make you better.  Get yourself and your affiliate involved. 

Photo courtesy of Jon Manuel and CrossFit TSAC

So that is what we have coming up.  Use us to help you and your affiliate stay motivated.  We are here for the community and we are not going anywhere.  Better organization, communication and more competitions are coming.  We are working on improving the scoring system even more.  Our goal is to get out an visit as many of our supporting affiliates as we can.  We want to learn more about those that support us and give back to you guys the best way we can.  

Stay tuned for more exciting LC News.

More Articles...

  1. Powerlifting Recap - Light weight baby
  2. What is your goal?
  3. Happy Monday - Affiliate gym visits
  4. Are you a Legendary Competitor?

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