November 30, 2008 in workout by admin

The wobble before the gobble

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November 29, 2008 in General Blog Posts by admin

Gobble Wobble

Thanks to everyone who decided to postpone the alluring scent of turkey and stuffing in order to suffer through our first annual “turkey day” workout.  Can’t wait to see what’s in store for Christmas!!!!   

November 25, 2008 in The facility, skill work by admin

Guilt Free

Don’t Let Turkey Day Get the Best of You!!!!

This turkey day L10XF has developed a safe, effective and quick way for you to enjoy as much stuffing, pie and turkey as you can handle without suffering from that nasty mid day carb induced guilt trip.  This proven method need only some test subjects in order to get FDA approval, and if successful will hit stores by Christmas.  Slots are limited so if you are interested there are signups at the gym.  The workout, uh, I mean, experiment will take place on Thanksgiving morning at 9am.   

This workout/experiment will replace our normal thursday morning and evening schedule. With all other classes being canceled.

Friday’s morning and evening schedule will also be canceled, with our normal schedule resuming on Saturday November 29th.

Interestingly enough, preliminary test showed a reduction in Turkey day induced guilt after test subjects participated in “human pinyata.”  

November 24, 2008 in habits of highly effective athletes by admin

Never a Dull Moment

Megan showing the full range of motion (ROM) required for a proper GHD sit-up

This hunk of metal and fake leather is a GHD, which is short for Glute & Hamstring Developer.  You may have noticed some folks trying to use this nifty piece of equipment that sits unassumingly in the corner of the gym.  I say “trying” because our GHD sometimes has an elitist attitude and only seems to adjust to fit a select few people. 

Because we currently only have one of Mr. GHD, he is often reserved for warm-ups and post-workout ab and back work.  However, because he is seldom a part of the regular programing doesn’t mean he is to be ignored. The GHD was aptly named because it develops the glutes, hamstrings, and to a lesser extent everything that is not directly seen in a mirror.  This rear chain muscle recruitment is vital to athletic movement.  But, wait, there is more!!!

The Glut Ham sit-up

The Glute Ham sit-up is kinda like Fight Club.  Stay with me here.  Everyone remembers this dark movie staring Brad Pit, and if your still reading this and not searching for Pitt’s bio, then you also remember the first rule of Fight Club-”don’t talk about Fight Club.” Well, the same rule applies here, “Don’t talk about Glute Ham sit-ups.”  The reason for the secrecy is simple-this movement packs a punch! For this reason people are usually introduced (i.e picked) to do this movement after they have demonstrated the ability to dynamically stabilize their torso. Look (here) and (here) notice the range of motion (ROM), midline stability, and power that is required for a properly performed GHD sit-up.  

Rhonda, GHD start position

When learning a proper GHD sit-up the trainee will begin by securing herself on the GHD.  Once seated properly the trainee will begin by sitting tall with a rigid, flat back and bent knees.  The trainee will then lower herself to a position that is often marked by the trainer with an outstretched arm.  Once the desired depth is achieved the trainee will be cued to powerfully straighten her legs.  This straightening of the legs allows the hip flexors to get the trainee back to the top position.  Remember, the hip flexors are the prime movers in this movement. Not the Abs.  The abs get their work by dynamically stabilizing the torso.  The abs can only do their work if the torso is extended and the legs are powerfully contracted.  Watch again (here) notice the lack of leg extension on Nicole’s bad sit-ups?  So, when you finally notice Mr. GHD in the corner hop on and give it a go…Just remeber to straighten those legs.   

November 22, 2008 in General Blog Posts, member news by admin

This is CrossFit

After workingout at L10Xf for nearly three months Brett finallly tackled ME (max effort i.e 1 rep max) deadlifts.   The result? a 417lb deadlift with 10-20lbs still left in the tank. For a video of Brett’s big lift click (here).  Add that to his already impressive Helen time, and you have a pretty good idea of what Crossfit is all about-the development of a broad, general, and inclusive fitness.  Next up for Brett, concurring the Muscle-up!!! Is the goal of having a 500lb deadlift and Muscle-ups broad enough?

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 When Katelyn started with us she already had a solid background in gymnastics.  So it wasn’t a surprise when she picked up the fundamental movements quickly, and subsequently started stringing together some inspiring workouts.  Here Katelyn is pictured after tackling a workout titled,  ”Got  Grip?.”  Needless to say deadlifts, pull-ups, and rope climbs will put a hurt’n on the paws.    

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Kevin gettin’ jiggy with the rope

November 21, 2008 in General Blog Posts, member news by admin

The Carry Over Effect of CrossFit

Debbi has been a L10Xf regular since we first rolled up our doors in June.  During her time with us she has ratcheted up her performance (she completed Helen as Rx’d this week) and has made the necessary tweaks to her diet. One of those tweaks included clearing the cabinets of non paleo foods.  Not only did this halt those midnight moments-of-weakness-cheats, but her persistence has carried over to her husband, Bob.  To date Bob has lost 15 pounds, and seems to be adjusting just fine to things such as spaghetti squash and other not to shabby carb substitutes. 

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Rhonda, our resident CrossFit mama, is nearing her seventh month and is still moving like a champ.  In Fact, dispite the added weight, Rhonda is still working on getting her first kipping pull-up; which will most likely arrive shortly after little Bella does.   

November 15, 2008 in General Blog Posts by admin

Tracy, Christy, and Jodi are cruz’n through their elements classes and shortly will be joining some of our established group fitness classes.  For the times and schedule of our classes click (here)

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If the workout doesn’t toast ya, the post workout handstand push-ups are sure to get the job done.  Here Brett, Melia, and John so us how its done!!!

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We always tell our clients that they are “rock stars” for completing such tough workouts.  However, Alaine may be letting the compliments go to her head.  

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Cari has been such a great addition to us at level 10 crossfit.  She is as teachable and hard working as they come.  Keep up the great work, Cari!!!!

November 12, 2008 in Featured Blog Posts by admin

Why kipping

Nothing in the Crossfit methodology is more misunderstood or maligned than our adoption of the kipping pull-up.  Detractors see our flowing and powerful movement and immediately label it cheating. To consider the kipping pull-up cheating would be similar to saying a kettlebell swing is a cheating front raise. Simply put these people view a strict pull-up (SP) as a back and arm strength and hypertrophy exercise.  On the flip side the kipping pull-up (KP) is a movement that simultaneously requires power, coordination, and flexibility.  Done in high rep doses the KP is potent conditioning tool on par with high rep kettlebell lifting. In addition, the KP fits perfectly within our definition of intensity (moving large loads, long-distances, quickly) as well as our definition of functional movement (recruitment of muscles originating at the center of the body and emanating out towards the smaller muscles). Another aspect of the kipping pull-up that should be noted is its (kp) ability to produce a favorable hormonal and neurological shift. This shift is termed “endocrine response”. Movements that illicit this response are full range of motion (ROM) movements that activate a number of large muscles.  On this point the Kp charges ahead of the Sp based on its ability to stimulate the legs, core, back, shoulder,and even the chest.       

Are you a Kipper?

The strict pull-up (Sp) is a perfectly reasonable exercise to perform given it coincides with your fitness goals.  Being that the aim of Crossfit is to illicit a, “broad general and inclusive fitness”, we spend the bulk of our time performing the kipping pull-up.  However, when strength, body control, and stabilization is the goal we prescribe Sp, weighted (Wt.) Sp, and L pull-ups. This point is often over looked by the Kp detractors.     

Will I get weaker if I spend the majority of my workouts kipping?

When first exploring the claims made by the Crossfit programing one thing that stuck out was their insistance that ones strict pull-up strength would dramatically increase with frequent exposure to the kipp. This notion flew in the face of specificity of adaption, namely that your stick pull-ups (weighted and non-weighted) would increase without direct focus on them.  However, some notable Crossfit coaches swore it was so, which was enough to convince myself to give it a shot.  What was the result?  Well, after a year of following the crossfit.com main page WODS (work out of the day) I was able to do a 1 rep max strict pull-ups with 120 additional pound.  Since that time I have tried a few different programs, even doing a dedicated strength phase where I focused on heavy weighted pull-ups.  The dedicated work increased my 5 rep weighted max, however, I didn’t approach the 1RM strength that I has when I did kipping pull-ups almost exclusively.   

Should a football player kipp?

Yes.  Strength is obviously important to many athletic events/sports. But the kipping pull-up is such a powerful, hip centric movement that the carryover is quickly apparent.  Athletically a person who has a high number of kipping pull-ups will be able to swing a heavyier kettlebell, jump to a higher box, and clean a higher load than the person who struggles to generate the power that is required in perfecting the kipping pull-up.  

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(here) is a rather long and old discussion on the topic of the kipping pull-up.  

(here) is a short video clip discussing the different elements of the kipping pull-ups

(here) is an excelent kipping pull-up tutorial

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Got a bunch of kipping pull-ups? wanna cycle those pull-ups faster? how about the butterfly kip? see a quick tutorial (here)

November 10, 2008 in member news by admin

here again

The ideas for future posts are pilled high, however, life sometimes gets pilled just as high.  If your in the same boat I hope you-like myself-are trying to prioritize your time in order to makeroom for a good diet and time with family and friends. 

anyway, here are some bullet points from some stuff I have been reading.

(here) is pretty good “outsiders” perspective on CrossFit.  It from testosterone nation so it is “mostly” work/family safe.

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Think our diet prescription is crazy? Are you tired of eating your weight in almonds, and passing on the bagels and muffins?  Well, our neighbors at Nor Cal strength and conditioning have an excellent post(here) outlining exactly why the food pyramid sucks and veggies and meat are good.

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Be aware, Crossfit is only for athletic freaks and physical specimens…Wow, checkout that form!!!

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 Think push-ups are easy? for some variety try inluding some more advanced moves. Or just watch (this) because Nicole is the supreme alpha chick!

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“Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice”. 

Mark Rippetoe 

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November 4, 2008 in member news by admin

Northern Expansion

More space is on the way!!! And with the first storm rolling through, it couldn’t have happened at a better time. The process of painting and prepping the 1,500sq feet that has sat empty for the last five months is almost complete.  With more floor space we will be able to run classes more efficiently during those rainy days that are sure to come this winter. The next phase of the expansion will be converting the second bathroom into a shower, as well as concreting the back area in order to have some outdoor workout space that happens to have a fantastic view.  In total we now have 3,000sq feet with four roll-up bay doors, and one vicious puppy on guard duty!

Come bye…Check us out…And see just how much green we can soak these walls with!!!

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It’s MR. GHD to You!!!

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