December 27, 2008 in member news by admin

Christmas Day…The REAL broomstick Mile!!!

Thanks to everyone who made it to our first Christmas Day workout.  It was a great sight to see a bunch of people trotting along with their brooms and swiffers!!!

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New Years Schedule

We will be holding morning classes only (7am & 8am) on New Years Eve, However, New Years Day we will only be having evening classes (5pm & 6pm).  Thanks, and have a happy and safe New Years.

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John and Colton knock’n out the squats on our Christmas Day “Broomstick Mile” 

December 20, 2008 in The facility, member news by admin

Holiday Schedule

Monday- Regular Schedule

Tuesday-Regular Schedule

Christmas Eve-Morning Schedule Only 7am & 8am Group Class

Christmas Day Work-Out only…Bring YOUR BROOMSTICK!!!!

Friday- Morning Schedule Only 7am & 8am Group Class

Saturday-Regular Schedule

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New Years Eve-Morning Schedule Only 7am & 8am Group Class

New Years Day-Evening Schedule Only 5pm & 6pm Group Class…No T-Shirts Given for meeting “Pukie”

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Remeber when???

We could wear tank tops and shorts? Well, the fact that our pipes froze last week is a blatant reminder that it isn’t August anymore.  That means bring a sweatshirt-or better yet buy one from us-and prepare yourself by being a tad more intentional on that movement based warm-up of ours. 

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Connie has done a great job learning the fundaments, and has even been known to throw the “fun” word around once or twice.  Watch out we can’t let people get the wrong idea! Next people will be claiming that all we do is play games!!!!!   

December 14, 2008 in member news by admin

Ain’t (our workouts ) a kick in the head?

Even with the craziness of the season we are still push’n ahead with challenging yet fun workout for all abilities.  So don’t wait till those Christmas parties start catching up with you, call us to schedule an introductory session here at Level 10 Crossfit.  

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Mario has made a flawless transition from private training to our group class system.  Two of Mario’s recent accomplishments have been a 185lb max deadlift, and pull-ups.  Keep up the great work, Mario.

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Tyler and Caitlin working hard as usual 

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Jodi is barely 8 weeks post baby and is already showing great progress on some really tough workouts.   

December 8, 2008 in Nutrition by admin

A calorie is not a calorie

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.” -CrossFit Nutrition 

This blurb about nutrition is short and easy to remember, however, it’s brevity leaves much to be explored.  So, just like our exercise methodology, we are going to break down this nutritional prescription in order to better understand why eating in such a way will improve health, longevity, as well as increase the likelihood that this holiday feeding frenzy won’t be hanging around your waistline come June and July.  

Eat Meat

Getting enough protein is absolutely critical to health, performance, and is the first line of defense for those looking to loose weight. Protein stimulates your metabolism by the fact that your body has to expend energy to digest it.  This “thermogenic” effect can’t be said for carbohydrates or fat.  In fact, proteins thermogenic effect is nearly two times that of either carbohydrates or fat.  Eating a high protein diet also gives your body a greater sense of feeling full. The opposite effect takes place when eating a high carb, low fat, low protein diet. With this meal your blood sugar peaks then crashes leaving you cloudy headed, tired and hungry.  Protein also helps to maintain lean body mass (muscle) the amount of which also effects your metabolism, and bone density (more on this when we talk about veggies).    

One step further    

The Paleo diet is a hormone controlling diet that quickly normalizes metabolic derangement.  That means a reduced risk of heart disease, high blood pressure, elevated cholesterol, type II diabetes, and obesity.  All of these pathologies are inherent in our post agricultural and post industrial society. So how does protein tie in?    

Protein effects our “hormonal teeter totter”.  This teeter totter is made up of the hormones insulin and glucagon.  Insulin is best know for it’s work as a regulator of blood sugar, and while this is its main function in your body, it plays a part in the regulation of blood pressure, the production of cholesterol, triglycerides, and the storage of fat.  Together these disorders are most commonly known as “ Syndrome X”. However these disorders are only symptoms of the singular problem-excess insulin and insulin resistance.  

So, if insulin has a energy (fat) storing function, its counter balance glucagon has an energy burning function. Glucagon is responsible for telling your body to release fat to be used as energy. Both glucagon and insulin are constantly being manipulated by our diet, however, the dominance of one over the other determines the direction of one’s metabolism.  By far carbohydrates stimulate the most insulin because they quickly raise our blood sugar.  Back to protein.  Protein is important because protein stimulates the hormone glucagon.  Remember that teeter totter? Fat is invisible as far as the glucagon and insulin are concerned-no change in either.  
 

John, Brett, and Cari completing a tough split jerk workout

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Here is a short video 

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Great to have Pam back…the rower is set and ready for ya!!!!