Tension has been running high this week due to the uber secrecy surrounding our gym wide affiliate tryouts which will be taking place this Saturday.  If you remember we posted a teaser picture back in november (see post here) which gave some hints as to what will be thrown to all the folks interested in competing for our gym.  Keep in mind that these workout were created nearly three months ago and have remained nearly identical to their original .

Well the time has finally arrived….Your workouts.

WOD #1

3-5k run

We will meet at River Bend park 8:45am. Competitors will be briefed on the run course and given a short time to warm up.  Starting time will begin promptly at 9:05am.

WOD #2

After the run is completed competitors will have time a short break before they are to meet at the gym.  The second WOD will be a sled push and will begin in reverse order of the run (last two competitors will begin first on the sled push).   Starting time will begin promptly at 10:30am.

For this workout each competitor (two per heat) will begin with his/her hands on the sled.  Upon signaling they will run approximately 20ft to a stack of weights (six 45lb plates for men; six 25lb plates for women) along with two bars.  The competitors will then carry the weight(s) to their sled where they will then push the loaded sled across the parking lot.  At their designated spot the competitor will then unload their sled and carry the weight(s) approximatly 20ft to the competitors pre determined location.  They will then push their empty sled back to the start position where the process will begin again.  Competitors can load as many (six) plates, or as few (one) plates as they wish.  The winner is the person who relocates the six plates and two bars the fastest.

Notes:

All weight plates and bars must be transported by hand from their start position to the sled

Once the plates and/or bars are loaded on the sled they must be pushed the prescribed distance where they will be unloaded by hand and transported to their designated end point.

The workout is complete when the six plates and two bars are in the identical set-up position as when the event started. (see picture below for the start  and end position)

WOD #3

CrossFit Chipper

Workout # 3 will begin promptly at 12:30. And will begin with the top placing athletes competing first. Each athlete will start the workout by rowing 350m.  Once completed they will make their way (25ft) to an empty barbell and a kettlebell.  Weights for girls is a 33lb bar and 35lb kettlebelll, while men will use an empty 45lb bar and a 53lb kettlebell.  Once there they will pick up the bar and bell and in what ever fashion they deem most efficient-make their way down P-hill.  Once at the bottom there will be a 4×6 mat for each competitor. Upon arriving at the mat each individual will drop the empty bar and complete 20 kettlebell swings.  After the prescribed number of reps are completed the athlete will then pick up their empty barbell and ascend P-hill untill they have reached the gym.  At this time each person will return the kettlebell to its previous start position and load their barbell with the prescribed amount of weight (65lb for girls, 95lbs for guys).

Each competitor will then complete:

15 pull-ups

12 squat cleans

9 overhead squats

After completing this triplet each athlete will then shoulder a water filled medicine ball (45lbs for girls/ 70lbs for guys). The reps must alternated from one shoulder to the other with a total of 20 reps (10 each shoulder) begin completed before the athlete can move on.

After the athlete shoulder his/her medicine ball they will again complete the triplet in the same order, and with the same reps:

15 pull-ups

12 squat cleans

9 overhead squats

Once the second triplet is complete the workout is complete!

Notes: Range of motion requirements and the layout of the workout will be explained prior to the start of the wod

WOD # 4

Workout #4 will begin promptly at 4:30pm. Athlete will begin in reverse order of their current standings. This event will be a 3 rep max squat press i.e “thruster.” Each athlete will have ample time to warm-up. Upon their first attempt the clock will begin. They will then have 10 minutes to complete three attempts at a 3 rep max thruster. Not all three attempts must be completed. The squat must be OBVIOUSLY below parallel and must show control at the top with the ear visible when viewed from side. The weight must remain overhead until the arms are fully locked out and the feet are stable. Re-bending of the knees (i.e Jerking) will result in a failed rep.

WOD #5
In the event that there is a tie for the top three men/top three women there will be a sudden death workout. In such an instance the workout will be explained and performed as soon as the final standings are tallied. This workout will remain a mystery until the time in which the workout is/isn’t needed.

Scoring for the workouts:

In each workout the first place finisher will receive 1 point, second place 2 points, third place 3 points etc, etc. With the three lowest mens scores, and the three lowest womens scores earning a spot on the team!!

Good Luck to all the brave competitors

This past Saturday three teams of four people, plus a solid group of enthusiastic spectators, packed up and headed down to Crossfit East Sac (here) to compete in their inaugural “East Sac Affiliate Throwdown!”.  Thirty-one teams from near and far converged on East Sac to compete in two (ended up being three for a few teams) killer workouts.  Needless to say the event was a blast!!! Every L10XF member did a spectacular job-sportsmanship, courage and incredible determination was fully exhibited for all to see.  Great work everyone!!!

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Our “On Ramp” program has been extremely successful in preparing folks for entry into our group class system. The premise of “ramping up” not only the intensity of the workout, but also the complexity of the movements lets students digest the program in a way that our five “foundations” sessions never did.  That being the case we will now be requiring that all new members complete either the 12 session “On Ramp” program, or the “On Ramp” curriculum via private sessions or small group sessions.  Completing this program will ensure that each person is progressed in a manner that ensures the greatest possibility for future success at Level 10 Crossfit.

Our next “On Ramp” class will begin the first part of march.  The cost is $150 dollars and is limited to eight individuals.  Call 530-403-9866 to reserve your spot today

More info will be available shortly

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Pick the slogan get a shirt!

This past weekend we saw a bunch of funny and creative shirts on display at the East Sac “Throwdown”  Well, if you think you’ve got a cleaver, funny and clean slogan for a T-shirt put it up on the white board in the gym.  If your slogan is picked it will be featured on our next batch of apparel.  As cool as that is I will also throw in a free shirt for your effort.

This saturday our usual 9am class will be canceled.  L10xf will be heading to Sacramento to compete in the Crossfit East Sac “Affiliate Throwdown.”  We will be fielding three teams which will compete with other Crossfit Affiliates from around Northern California and beyond.  The competition will be tough, but our teams have been training hard!

Check out some pictures from our team training day this past saturday.  I will leave out the details of the workout, but I will say that the two teams of five people completed this team WOD in just over 26 min.  Now, the length of the workout wasn’t as spectacular as was the finish.  The winner this day stopped the clock a humble 13 seconds before the other!  Talk about a photo finish.

What a finish!

Here are some pics from the day

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!

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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!!!

Shianne and Sofia collecting the hardware!

Sofia good elbows

Stand up, Shianne!

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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!!!

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!

“I think the study could dampen enthusiasm for antidepressant medications a bit, and that may be a good thing.”

Time magazines quote of the day comes from a study that showed that some widely prescribed antidepressants help in extreme cases but are no more effective than placebos for most patients.
Read more here: http://www.time.com/time/quotes/0,26174,1951974,00.html#ixzz0brzS9LWb

How does the Paleo Diet combat depression?

Read more here: http://thepaleodiet.com/The_Paleo_Diet_and_Depression.htm

Step 1) eat a Paleo diet

Step 2) Go to sleep by 10pm

Step 3) Take a fist size helping of fish oil

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The Paleo Challenge is OVER!!!

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

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Cari setting up for a 3 rep max

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Level 3 Classes

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.

Details on testing will be coming soon!

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The Paleo Diet in the news: The Washington Post: Paleolithic Diet is so easy, Caveman actually did it

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Top 10 most genetically modified foods

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Autism and dietary intervention: One family’s story

“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.”