October Athlete of the Month

October Athlete of the Month

Meet Jessica (Luna) Torres, and join us in congratulating her on being the Nela Athletics Athlete of the Month. We are thrilled to recognize Jessica during the month of October. She has been working incredibly hard and has been consistent with her workouts and improve her diet - so much so that she lost 20 pounds in the last few months. We are very proud of her efforts and dedication, so take some time to congratulate Jessica the next time you see her at the box! Keep up the hard work, Jess! 

Tell us about yourself.

First of all, I am honored and humbled that I was chosen to be the AOTM. I am happy that my hard work and consistency is being acknowledged. Thank You! 

My name is Jessica Luna, soon to be Mrs. Torres. I am 33-years-old and was born and raised in Blythe, California. I attended Palo Verde College and obtained my Associates Degree in Liberal Arts. Soon after, I began working for a Men’s State Prison for a year and a half in the records department. In the Summer of 2006, I had to make a choice between pursuing my career as a Correctional Officer or moving to The Valley to attend California State University Northridge, to pursue my Bachelor’s Degree. I decided to leave my small town, where the population is approximately 20,000 people. 

Although leaving my family behind was not an easy decision, I found courage, because I wanted to challenge myself. I remember the drive to campus being eternal. I had to move into my dorm by myself on my 23rd birthday. The first couple of months were rough. Adjusting to the “city lifestyle” was not easy. I would constantly get lost trying to find my way around, I did not have any family nearby, and people were different from what I was used to. After a year, I finally adjusted and was trying to juggle between being a full-time student and full-time employee. Balancing both was tough, so I decided to put school on hold. 

Moving away from my family and friends was really challenging, but I don’t regret my decision because many great things have happened to me. I’ve grown so much and I also met the love of my life, Bryan.

What do you do for work?

I have my Emergency Medical Technician license. I work part-time at Playboy Enterprises as a floor manager. I am a full-time student at The Los Angeles Film School, where I am pursuing my Bachelor’s Degree in Entertainment Business. I will be graduating January 2017.

What are your favorite hobbies?

I like to go camping. I like to Karaoke. I also enjoy ATV riding, swimming, and taking long naps.  

I love to binge watch my favorite shows while having my favorite drink - a cold Michelada! But, what I enjoy the most is spending quality time with my family and friends.

What is your favorite food? What is your favorite junk food?

My favorite foods include: Thai food, Sushi and Mexican food. 

I am also open to trying anything new. I am a foodie! 

My favorite junk foods are popcorn, flaming hot cheetos, munchies and all of the above. Although, I do not have much of a sweet tooth.  

Which movement is your favorite/least favorite?

My favorite movements are hang power cleans, deadlifts and double unders. 

My least favorite movements include, burpees, HSPU, and I HATE those dirty snatches.   

How long have you been doing CrossFit? What got you started?

Bryan introduced and encouraged me to start doing CrossFit in 2012. We became members at CrossFit Chatsworth that year, and we did a couple competitions together. My favorite one was Battle of the Boxes at the LA Fit Expo. In 2014, we moved to Pasadena. We tried a couple of gyms, but they just didn’t satisfy our needs. We then came across CFER and fell in love with the environment, the coaches, and how welcoming everyone was. 

Do you have a favorite CFER memory?

What comes to mind is the first time I climbed the rope and I had the best cheerleaders cheering me on: Vanessa and Noreida. 

There was another time when I was chatting and laughing away and I was not paying attention to Coach MJ while he was explaining the WOD. During the WOD I asked Vanessa if we were supposed to rest and she told me, “Just to keep running.” Well… I did! I was the only one running while everyone was resting. I was so excited because I thought I was moving faster than the guys and that is unusual. When I returned everyone was laughing and MJ asked if I was doing my own WOD. I learned my lesson and now I make sure I pay extra attention.   

What motivates you?

My health is my primary motivation, and I have a group of motivators. Bryan always encourages me to push harder. Noreida always makes me add weight to my bar when I can barely lift it. 

Nicole loves to remind me that my wedding is around the corner.

Vanessa bullies me when there is running in our WOD. Thank you ladies. 

Do you have a favorite quote?

“If you can’t fly then run, If you can’t run then walk, If you can’t walk then crawl, but whatever you do you have to keep moving forward” -MLK


SKILL: Back Squat


5 RFT:

12 Plated Push-ups

12 Alternating Pistols


SKILL: Rowing Intervals

WOD: AMRAP in 8 minutes

2 Rope Climbs

8 Deadlifts (225/153)

12 V-ups


SKILL: Muscle-up Practice Session

WOD: "Nasty Girls"

3 RFT:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/93)


SKILL: 25 minutes to find a 1-RM Snatch

WOD: 2 RFT: 

15 Toes-to-Bar

30 KB Swings (53/35)

45 Double Unders

Endurance WOD 9/19/16

Skill: Tabata Partner Work


WOD: Partner WOD


2 Leg Cranks




2 Leg Cranks


*1 Leg Crank = 25 Squats, 25 Lunges, 25 Jumping Squats, 25 Jumping Lunges.

*Each Partner Runs Each Distance. 


SKILL: 200m Run x3  - Rest 1 minute between attempts.

WOD: Against an 18 minute clock, ascend the ladder:

1 Bear Complex

6 Lateral Burpee OT Bar

2 Bear Complex

6 Lateral Burpee OT Bar

3 Bear Complex

6 Lateral Burpee OT Bar

4 Bear Complex

6 Burpee OT Bar



SKILL: Ring Rows


10 MB Cleans (20/14)

10 Sit-ups

10 Wall Balls

10 Push-ups


SKILL: Press Ladder

WOD: Three Rounds for Max Reps

2 minutes of:

250m Row

Max Power Cleans (155/103)

Rest 2 minutes


SKILL: Mini Flight Simulator

WOD: 4 Rounds FT: 

600m Run

10 Ring Dips

10 Thrusters




Odd: 3 reps- Parrallete Shoot Complex
-Push Up
-Shoot Through
L1: Feet Flat/Knees Bent
-Shoot Back
Even: 10 alternating Pistols (5/side)
L3: 12’ box
L2: 18’ box
L1: 20’< box


Team Series Event 1

For time:
With one partner complete:

21-15-9 reps of:
Synchronized burpees
Synchronized overhead squats
RX: 95/63
L3: 63/45
L2: 45/ 33
L1: 35/15
Synchronized chest-to-bar pull-ups
L3: Pull-up
L2 Banded PU L1: Jumping PU

Optional Rep Scheme: L1: 12-9-6



Find 3 rep max front squat


Atlas Chipper

60 MB Russian Twist
50 Wallballs
40 MB Sit-Ups
L1: Non-weighted
30 MB Step-ups
Rx: 24/20
L3: 20/16
L2: 16/12
L1: 12/6
200m MB Run
L1: 100m

MB #
Rx: 20/14
L3: 16/10
L2: 12/6
L1: 6/2



Partner Strength Endurance

800m Double KB Farmer Carry
L2:600m L1:400m

Rx: 53/35 L3: 44/26
L2: 26/18 L1: 18/9

*Switch as needed*


"Ron Burgundy "
Ascending Ladder for 15 Minutes:

10 Box Jumps, 15 KB Swings 20 Double-Unders, 1 Power Snatch

10 Box Jumps, 15 KB Swings 20 Double-Unders, 2 Power Snatch


Continue to add (1) Power Snatch per round for 15 Minutes

L2:10 L1: 5 or 20 singles

Rx: 135/93
L3: 115/78
L2: 75/53
L1: 35/15

Rx: 53/35 L3: 44/26
L2: 26/18 L1: 18/9

Box Jump
Rx: 24/20
L3: 20/16
L2: 16/12
L1: 12/6

Empowered Athlete Endurance Team Meetup


This week we are back on the track! Meet time is 6:30pm. See you there!  

Where: South Pasadena High School (park on Diamond st)

Free and open to anyone in the community! 


Handstand Hold/Walking Tournament (10 min)
Allow athletes to warm-up, then...
Whole Class kicks onto a Handstand Hold or Walk,
first person to fall is out, repeat till last person standing.

L1: Option for 1 attempt of max handstand hold (wall)

*Once athlete is out complete
4 Rounds
3 Kick-ups
5 Supermans
10 V-ups
L2:Easy Riders L1: Russian Twist

"Stranger Things"

13 min for reps:

200m run
6 FR Lunges
Rx: 145/113
L3: 95/65
L2: 63/45
L1: 35/15

As many unbroken HSPU's as possible
RX: Strict & Even
L3: abmat
L2: >1 abmat or pike
L1: knees on box

- score is CUMULATIVE HSPU's
- broken= Coming off wall or resting on head (rx only)
- complete the buy-in to get another shot at HSPU. complete as many buy-ins as you want

WOD 9/11/16

Skill: 4×10 1-arm Bench Supported Dumbbell/KB Bent Over Row (4 sets each side)
*same weight*


"They don't want you to WOD"


Cal Row

225/155 L3: 185/135 L2: 115/75 L1: 55/33

L3: knees to armpits
L2: Knees to Chest
L1: Knees above Parallel 

WOD 9/10/16

Skill: Football sprints

1 RFT:

25 Power Cleans

800m Run L2: 600m L1: 400m

25 Front Squats

800m Run

25 Power Snatch

800m Run

25 OHS

800m Run

Barbell Standard: Rx: 95/63 L3: 75/53 L2: 55/35 L1: 35/15

WOD 9/9/16

Skill: EMOTM for 10 minutes complete 3 muscle-ups


10 Burpees L2/L1: 6 reps

20 Air Squats L2/L1: 12 reps

30 Double Unders L3: 20 DU L2: 10 DU L1: 5 DU or 30 singles

WOD 9/8/16

Skill: Bench Press 5x5

WOD: AMRAP in 2 minutes x3 rounds

3 Rope Climbs L3: 1 Rope Climb L2: 6 Ring Rows L1: 3 Ring Rows

ME DB Thrusters with remaining time Rx: 40/30 L3: 30/20 L2: 15/10 L1: 10/5


AOTM: Dejah Ortega

Join us in congratulating dejah ortega on being the september athlete of the month at nela athletics. We are excited to recognize her for all of her hard work and dedication. dejah consistently attends class and focuses on her weaknesses. As a result, she has been making notable progress over the last few months. congratulate dejah, and check out her interview below.

Tell us about yourself.

I'm 17-years-old and a senior in high school. My favorite subjects in school are history, cinematography, and music. I think I want to major in history when I go to college, but I'm not exactly sure what kind of history I want to study. I play the guitar, bass, and viola. I played in my school's orchestra since 7th grade but I stopped this year so I could take an AP Music Theory class. I also used to play softball for about 10/11 years, but I stopped playing after my sophomore year. I've always been pretty active, as I played basketball for a few years before I found softball. I like to consider CrossFit to be my newest sport, and I hope it'll last a very long time because I love it so much! 

What do you do for work? 

I don't have a job, but I do spend a lot of time doing schoolwork. I'm eager to graduate and go to college this year! 

What are your favorite hobbies other than CrossFit?

I enjoy watching movies and tv shows, listening to music, playing guitar, surfing the Internet, sleeping, and eating (who doesn't love to eat anyway)! 

What is your favorite food(s)? What is your favorite junk food?

My favorite food is...anything that's edible. Specifically tacos, Asian food, burgers....and did I mention tacos? My favorite junk food is definitely ice cream - mint chocolate chip ice cream. 

Which movement is your favorite/least favorite?

If the movement has to do with a heavy barbell, I love it. Other than barbell movements, I really like double unders because linking them together is such a great feeling. Kettlebells and handstand pushups are really fun too. My least favorite movements are running, running, running, and running! Wall walks are not my friend either. 

How long have you been doing CrossFit? What got you started? 

I've been doing CrossFit for a little over a year now. I got drawn in because I watched my mom do some workouts and compete, so I thought it would be fun to try it out. I'm glad I did! 

Do you have a favorite CFER memory?

Before I started CrossFit, I went with my mom to the Winter Shakedown in Tustin. I remember being so amazed at the athletes, the workouts, and the enthusiasm from the community. I consider that the day I realized that I actually wanted to try CrossFit. I'm really glad I came to watch because it was super motivating and it was awesome to experience a competition like that.       

Besides going to that competition, I will always remember my first workout - of course the skill was some running! I remember being passed out on the floor, making a sweat angel in the lobby at Eagle Rock. I probably laid there for about 45 minutes before I could sit back up. I still get that same sensation after some workouts, but I love it!

What motivates you? 

Like the crowd at the Tustin competition, everyone at Eagle Rock and Atwater Village is so supportive and enthusiastic. As anyone else can confirm, it's a great feeling when you're working really hard during a WOD and you hear a coach or a fellow athlete cheer you on. My mom motivates me, too. If I see her a few rounds ahead of me during a WOD, I try to catch up with her (99% of the time I can't do it - she's just way too fast). Also, I enjoy competing with her, especially if we're doing a skill that involves doing heavy weights - even though I can lift a little heavier than her, it's not by much most of the time! During partner WODs, we always push each other and it's really fun. Its nice to never have to choose a partner when we're both in the same class because we'll always work together! 

Do you have a favorite quote?

"There is a fifth dimension beyond that which is known to man ... a dimension as vast as space and as timeless as infinity. It is the middle ground between light and shadow, between science and superstition, and it lies between the pit of man's fears and the summit of his knowledge. This is the dimension of imagination" - Rod Serling in the Twilight Zone introduction! The Twilight Zone is one of my favorite shows.