March 22, 2009 in Level 10 Events, Personal Record, Upcoming Events, member news by admin

Grip it and rip it!!!

The clouds parted and the sun poked out just in time for our second “Gym wide workout” .  CrossFit Redding made the trek down and jumped right into the fun.  The excitement of new people brought out an extra dose of effort which produced a hand full of PR’s (personal records) by both groups.  Joey of Crossfit Redding blitzed the workout with a blazing 7:28,  while Skylar (9:46) and Megan (10:20) had the two fastest Rx’d girls times- despite going out a bit to fast while trying to keep up with the big boys!  

If you missed this opportunity to mingle with your fellow crossfiters don’t fret.  Our next workout will be the first part of June.  So train hard, eat well, and get ready to tackle the “Filthy Fifty” next!!!

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Heidi and katie both missed out on our Saturday Helen fun.  However Heidi got to witness the early birth of a healthy, beautiful baby girl. Katie on the other hand tried to meet pukie in an entirely different way-DisneyLand.  

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Anyone else having visions of “Nicole“?

A huge thanks goes out to Mark of United Ironworks in Oroville for our awesome new pull-up bar system.  Yours truly got to pitch in and lay some of the welds that are holding this beast together (don’t worry, my work was thoroughly inspected). Fabricators are some of the most detail oriented people in the world- and Mark was no different.  

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March 18, 2009 in Nutrition by admin

Bring on Spring!

I know that Summer follows spring, however, it sure was nice to open up the doors and let the 7am class stretch their legs during the WOD today…You can only row for so long!

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Here is pic of our saturday “story telling time”…The topic of the morn was monkey awarness (hence the hang’n around).  For more info, or if you want to join the colition for monkey awareness, click (here) 

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One of the most drastic dietary departures from hunter gatherer societies has taken place in the last 150 years.  Got a guess as to what that change may be?  I thought for sure it would be sugar.  After all on average we Americans ingest 150lbs of the stuff per person every year.  How can it be anything other than sugar?  Well, after reading Protein Power  I learned it wasn’t sugar at all, but rather the amount and types of fat.  When one begins to look at the typical American diet (high carb/low fat diet) you will find the Omega 6-to Omega 3 ratio is twenty to fifty time that of our hunter gatherer (HG) ancestors.  This may not mean much to you until you take into consideration that HG’s ate about twice the amount of N-6′s vs N-3′s.  An analogy for this change could be described like this: The carburetor is designed to run on an optimal ration of gas and oxygen.  What would happen if you decided you like the price of diesel better, and plunged 10 gallons of foreign fuel into your grandpa’s 54 chevy?  

Please, Premium gas only!

How did we get from a 2:1 ratio to a 50:1?

Well, we eat our fill of breads, cereals, french fries and a bunch of other processed foods that HG never had access to.  In addition when we eat feed lot animals the grain based (i.e unnatural) diets used to fatten cattle contains omega 6 fatty acids.  This drastically alters the fat profile of the animal from the 2:1 ratio found in wild game and naturally grazing cattle.  

Remember fat doesn’t make you fat

for health you should increase your intake of Omega 3′s.  Avoid using bottled vegitable oils, soybean oil, cottonseed oil, corn oil, canola oil, peanut oil, as well as margarine, shortening, and mayonnaise.  These contain high levels of either n-6′s or trans fats, both of which will negatively impact health.  

Eat this

All this to say: Get on a fish oil supplement, up the dose if you currently eat commercial/non grass feed beef.  Also work in some cold water fish into your diet (sardines, wild salmon, mackerel,  herring, and tuna).  Whenever possible eat wild game, as well as the “good fats” found in olives, olive oil, avocados, almonds and walnuts.

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March 9, 2009 in The facility, member news by admin

Automatic Upgrade

Areselli has been working so hard to perfect her overhead squat…Looks like it has been time well spent!

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The “Evil Wheel” claims another set of hammies…Great job Cristy

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Here is an article that was first linked from Robb Wolf’s blog.  This article will be of interest if you, or someone you know, have had gal bladder issues. 

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Here is a link to our Level 10 CrossFit YouTube page.  I will be updating the site with short video clips of workouts and outstanding acomplishments.

March 5, 2009 in General Blog Posts by admin

What’s that smell? It’s the smell of desire!

Dayle working on his “butterfly” kip

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Tight quads? Go hang out on your couch!

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“A good majority of the athletic population is in anterior tilt. Low back injuries in sports and weight training are often related to poor gluteal function, and a lack of rectus abdominus/external oblique contribution to “bracing.” Essentially, our body only has one stabilization pattern — the low back. When the glutes are shut off, not only is the low back called upon to stabilize the load, but it’s often thrown into the mix as a hip and trunk extensor as well. ”

Above is a short excerpt from an excellent Testosterone nation article.  Click (here) to view the article in its entirety.  Note: Good content but not always work/family safe.