May 30, 2008 in General Blog Posts by admin

Picture catch up

Here are some pictures from the 8 a.m. and 6 p.m. class today. Everyone did a great job on their lunges and a special shout out to a new friend Veronica who stopped by and worked out with us even after completing her own grueling workout. Hope to see her back soon!

May 29, 2008 in rant by admin

Could you? Should you?

Not seeing the results you want? Is that gym membership usurping money from you with no ROI (return on investment) Here is an excerpt from an excellent article that may identify some of the problems with your current program, and why a trip to Level10CrossFit is in order.

“The coach who coaches himself has an idiot for a client.”

Even a good surgeon doesn’t pull out his own spleen. A good coach can’t coach himself. Listen, I tried it for years and here’s the problem: you simply don’t have enough RAM to do it yourself. Yep, that’s the computer term. You simply don’t have enough space in your brain to do what it takes to train yourself.

First, designing a program takes a level of honesty that people can rarely match. Oh sure, we can all see the obvious with glaring faults and issues, but the fix might blow up some happy little beliefs that you’re afraid to confront.

Second, anyone can design a program or plan. I see it all the time. But, in coaching yourself, you have to follow this program. Will you give it the time to work, or like me, immediately begin to tweak and change it so that by week two, the original plan is completely lost? I know this by experience… thirty years of it! So, can you follow your own plan? Some can (like Clarence Bass) but most can’t. Even Bass, by the way, changes quite a bit from book to book.

Third, do you have enough will to push through your own program and not find the easy way out? I’m a master of talking myself out of tough workouts and back into my rut workouts. Like Earl Nightingale used to say, “A rut is a grave with the ends kicked out.”

Fourth, can you honestly address your weaknesses at the start of a workout, in a strange gym, or when other alpha males are training near you? The moment guys who look like frat boys start training near me, I front squat. I’m not doing sets of triples in the pull-up when these guys are working their heavy triceps extensions, bro . Sorry, my ego can’t do it.

Dan John is a prominent strength coach, writer, and Highland Games competitor. You can find this article in it entirety here .

May 26, 2008 in first workout by admin

Add another to the mix

Debbie came by for her second Crossfit workout and is very excited about being able to make it on a regular basis. Great rowing form Debbie!!

May 21, 2008 in first workout by admin

Over-Head Squats

Shawn and Amy stopped by yesterday morning with the boys to get in a workout. These two did a great job working on their overhead squat! Shawn is warming up with a dowel below.  While Amy is focusing hard to perfect this difficult movement. Way to go guys!

May 17, 2008 in The facility by admin

L10XF is officially open!!!

L10XF is officially open for elite fitness! We are currently running a group class Monday-Friday at 8am, as well as pm classes in the evening starting at 5:30 on Monday, Wednesday, and Friday. Our Tuesday and thursday class start at 6pm. Other time slots are available so check here for further details.

May 15, 2008 in Level 10 Key Concept by admin

What is CrossFit?

Dave Werner of http://www.crossfitseattle.com/about.html gives an excellent overview of the essential elements of the crossfit methodology. Dave was the first crossfit affiliate in 2002.

May 7, 2008 in The facility, humor by admin

“Ton of Mats!!!”

There is no good way to move, literally, a ton of mats. These things are just as awkward as they are heavy, but they add a ton (i.e., a lot) to the place and wouldn’t feel “finished” without them. Next it is time to tackle the pull-up bar!

Keep checking back with us, we will be posting our updated class schedule and the official “Open for business” day.

L10XF

May 6, 2008 in first workout by admin

Go Bonnie Go!!

Bonnie stopped by for her first workout at L10XF, and upon walking in she proclaimed, "I am scared of you!" Well, news flash, everyone else needs to be scared cause in a few month we are going to have a half marathon killer in our midst.

May 5, 2008 in first workout by admin

Two workouts down

Lexi stopped by for the second of hopefully many workouts. Last time she showed great rowing form and even a ‘skin the cat’ on the rings! This time she sprang near perfect push-up form on me. Great Job!!!

I am posting this video because I have tried (don’t ask about the "awkward" initial attempts) to show people this maneuver, and am now opting to just let technology do its magic.