Michael lets off a little steam during a short break from ring dips. Anyone who has ventured into ring dip territory knows that the instability provided by the rings makes this movement infinitely more difficult than regular bar dips.
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February 1st “On Ramp”>>>>>Sold Out
Super excited for the new faces that will be starting up next week for our second “On Ramp” Class. If you are new to Crossfit this class is for you! However, if you missed out on this session don’t worry!
February will mark our first mid month “On Ramp” class. This class will meet on Tuesday and Thursday at 7 pm, as well as on Saturday at 2 in the afternoon. The class will begin on Tuesday February 16th at 7 pm.
Our “On Ramp” program is geared towards healthy individuals who are new to our training methods. This is a 4-week series of 12 classes that will focus on teaching you the movements most necessary for entry into our ongoing group class system. Each class will include a warm up, new exercise orientation, exercise/skill review, and a workout.
Space is limited to 8 individuals, so sign up soon to ensure your spot. Drop by the gym, call or call
Brooke, one of our “On Ramp” graduates, shows off a solid back squat…Great work, Brooke!
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A HUGE thanks goes out to Adam for make some killer custom “CrossFit” pulling straps! These puppies are legit and perfect for pulling sleds, tires, and what ever else needs to be moved!
The winner of our fall Paleo Challenge was announced shortly after our January end date, however, some other folks put together some staggering changes as well. So, without any further delay here are your first, second, and third place finishers-Keely, John, and James.
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February Mid Month “On Ramp” Class
February will mark our first mid month “On Ramp” class. This class will meet on Tuesday and Thursday at 7 pm, as well as on Saturday at 2 in the afternoon. The class will begin on Tuesday February 16th at 7 pm. Our “On Ramp” program is geared towards healthy individuals who are new to our training methods. This is a 4-week series of 12 classes that will focus on teaching you the movements most necessary for entry into our ongoing group class system. Each class will include a warm up, new exercise orientation, exercise/skill review, and a workout. Space is limited to 8 individuals, so sign up soon to ensure your spot. Drop by the gym, call or email us today to register.
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Congratulation to our gold medal girls who competed in the Sacramento High Open last weekend. You Girls Rock!!!
Our “On Ramp” Program is geared towards healthy individuals who are new to our training methods. This is a 4-week series of 12 classes that will focus on teaching you the movements most necessary for entry into our ongoing group class system. Each class will include a warm up, new exercise orientation, exercise/skill review, and a workout. Classes will be held on Monday, Wednesday, and Friday beginning February 1st at 7 pm. Space is limited to 8 individuals, so sign up soon to ensure your spot. Drop by the gym, call or email us today to register.
>>>>>ONLY ONE SPOT IS OPEN FOR NEXT MONTHS ON RAMP CLASS>>>>>CALL TO RESERVE YOUR SPOT TODAY!!!
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Dan John (here) believes that there are essentially three kinds of exercises. Picking heavy stuff up off the ground, putting said heavy things above your head, and walking heavy things about for distance or time. Well, our saturday class finished up by walking heavy things for distance.
A huge congratulations to everyone who stepped up and entered our fall Paleo Challenge. The top five where chosen by Megan and myself, and those individuals where then left with the hard task of picking the top three. When the dust settled the three that remained were Keely (1st place) John (2nd place) and James (3rd place). Rhonda and Jenny each had some stunning results which earned them a spot in the top five. Great work to everyone who competed.
Before and after pictures of the top three will be posted shortly. Congratulate these folks when you see them in the gym…They earned it!
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M.V.C (most valuable caveman/cavewoman)
Tammy is our most valuable cavewoman. Tammy was rock solid on her weekly food logs, spent a ton of time educating her family on Paleo eating, and has had a huge jump in strength and performance. One of her 2010 goals is to complete every workout as RX’d. Great work, Tammy!
Congratulations to those who took part in our fall Paleo Challenge. The before & after pictures have all been taken and are being organized as we speak. Once done the five individuals who made the most dramatic change will be asked to pick our winner! Again, congratulations to those that participated. It was no small task considering all the pitfalls surrounding the holidays.
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With the New Year comes hope for the future and meditations on the past…Here is a picture of our bumble beginning at L10XF
Starting in February individuals wishing to attend our level 3 classes (5pm & 6pm) will be required to “test in.” This will be done to ensure that proper fitness and movement proficiency be established in order to attend our most physically demanding class times. Those currently attending these classes will have proper time to work on any area’s that require attention. Additionally, newly implemented testing measures will coincide with our new 4pm class that will be starting in February.
“As parents of autistic children, we don’t need scientifically tested hawsers. We’ll throw our children any piece of string or straw that offers hope. The GFCF diet is such an option. Our experience tells us that it will work for some. We believe that it will work for many. It is likely to work better the earlier you start.”
Our First 12 session “On-Ramp” Class is Enrolling Now!
Our “On Ramp” Program is geared towards healthy individuals who are new to our training methods. This is a 4-week series of 12 classes that will focus on teaching and coaching the movements most necessary for entry into our ongoing group class system. Classes begin Monday January 4th at 4:00pm. Space is limited to 8 individuals, so sign up soon to ensure your spot. Drop by the gym or call or email us today to register.
ONLY TWO SPOTS LEFT>>>CALL TO RESERVE YOUR SPOT!!!!
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Goals 2010
Our 2010 goal board is up and ready…So think long and hard about what you will be lifting, running, and fueling towards in the next year!
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Jump Rope Rock Stars!!!!
Heather, Kylee, and Holly each knocked out double-unders on their very first attempts…Solid work ladies!
Hey L10XF, Please note the change to our group class schedule
Christmas Eve-Noon Group Class only (evening crossfit class & O’lifting canceled)
Christmas Day-Noon Group Class only (morning & evening classes canceled)
New Years Eve-Noon Group Class only (Evening Crossfit class & O’lifting canceled)
New Years Day-Evening Classes normal schedule (Morning Classes canceled)
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2010 is knocking on the door
What are your goals for 2010 going to be?
Do your current behaviors match your goals?
What pleasure will you gain from reaching your goals?
What pain will you endure by not reaching your goals?
What pleasure will you gain from not reaching your goals?
Hopefully the last nine days have been a time for recuperation from your hard charging crossfit life. However, now is the time to rejoin us at L10XF as we Re-Opening with normal class schedule this Monday December 7th.
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Below is an excerpt from a Dan John article about the importance of rest.
I’ve been there. I hadn’t missed a workout in five years. I trained on Christmas day, heavy and hard. I worried over finding a gym on family vacations so I wouldn’t miss a single front squat or heavy clean. I swallowed gag-filled soy protein shakes that probably did more hormonal damage than good, and, when mixed with whole milk, turned slight acne into a burn unit case. I did “everything right.” No alcohol or marijuana passed these lips, and, sadly, few female lips, too.
And, then, I melted down. Fortunately, it was such an epic meltdown that when my wife first met her current boss, he mentioned being from Montana. My wife laughed and said, “The only thing I know about Montana is that my husband got hit in the head by a discus there.” Tiff’s boss stiffened, “Oh my God, that was your husband?”
If the above except describes you (minus the discus I hope) then read this article (here) from Dan John as posted on T-Nation
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“Perhaps the development of atherosclerosis is a part of being human.”
Turns out the mummies of ancient Egypt are giving us insight into their exceedingly high rates of obesity, heard disease, and diabetes. Guess we can (like the researcher who is quoted above) close up shop and concede that we are all destined to be sickly and fat!
Well, Dr. Eades from “Protein Power life Plan” shows that the Egyptian’s could have fit right in with out typical “low-fat-high-carb-low-protein-prescription-for-a-short-life” American diet!
Poke around the fitness industry and you will find endless debate as to what the single best exercise is. The debate usually start of like this, “So, your stranded on an Island with only a Wilson volleyball (here), and the equipment to perform one single single exercise to help pass the time. What movement are you going to choose?” In thinking over this grand exercise experiment I deveated from the norm and expanded our options slightly. I decided to put forth a full body and upper body movement. Now admittedly these movements are making their appearance because they have been absent from our training and are therefore requiring a specific adaptation to the demands imposed by the newly introduced exercise (specific adaptation to imposed demands). However, these movements are fun (relatively!) and challenging…So give them a shot and report back!
The Sled
The first time I tried this thing I wanted to hide it in my basement and not let anyone know about this spectacularly painful exercise. Seriously, it may be the single most taxing exercise this side of the high rep clean and jerk! However, its primitive nature makes it such a great exercise. It takes zero coordination (good for me!) which means you can get to work in about a second after showing the movement to someone. And because the sled can be pushed empty or with a ton of weight scaleability is exceptionally straight forward. So, if you’re board and got just a few minutes to shuttle all the blood in your body to your legs, get on the sled and cancel whatever you had planned for the rest of your day!
The ab wheel
I am not sure if there is an upper-body exercise that can so thoroughly destroy your shoulders, triceps, lats, chest…and oh yeah, your abs!
I vaguely remember seeing this exercise tool from the 70’s and 80’s next to my father’s old plastic barbell set when I was a kid. The thing collected dust, and now I know why…The movement is flipp’n hard! Few people do this exercise because few people can. Greg (pictured above) provided a great example of the range of motion required for a properly executed Ab wheel/roll out. Once fully laid-out try to “dig a ditch” with you arms so as to bring your chest, triceps, and abs into the movement. The biggest mistake people make with this movement is backing their hips out rather than pulling through with their hands. In this instance the arms will stay parallel with the upper body, essentially cheating the movement by taking the emphasis off the upper-body. 100 Ab wheel/rollouts in as few sets as possible is a fun little challenge that will leave a mark. If you looking for even more excitement try pausing at the bottom, or better yet slap on a weighted vest and see where that gets ya!
Oh, did I mention the thing costs about $6 and can be toted anywhere? Another reason this marvel from the infomercial world is worth a reunion.
