April 30, 2009 in Level 10 Events, Upcoming Events, member news, workout by admin

Watch out Regionals

Last few days

Skylar and Brett are two of the most committed and hard working Crossfiters you could ever meet.  So it is appropriate that that they will be representing us this weekend during the Nor Cal regional qualifier. For competitors and spectators the excitement is increasing as we inch closer to Saturday and Sunday, and the difficulty of this years workouts are an indication that some of the fittest athletes on earth reside right here in Northern California.  

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One Big Looser   

Greg has been kicking some serious butt since starting up at L10XF in September.  He works hard at consistently making his workouts each week, and is equally dedicated to completing all workouts at Rx’d weight.  However, he switched into another gear when he started tweaking his diet via our “Paleo Challenge”.  The good since then is that Greg has lost over 17 pounds.  The bad new is that a smaller tool belt and a new wardrobe aren’t cheap! Great Job, Greg.

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Paleo Challenge Part Deux 

Well, our six week Paleo Challenge will officially wrap up on May 2nd.  A huge thanks goes out to everyone who put their name down and were accountable for the choices that are maid outside the gym.  If you have been excited by the results that have been seen these past six weeks, or if you feel you could have made some wiser food and lifestyle choices, then gear up for the next installment of the Paleo Challenge beginning May 11th.

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The Magnesium Miracle

Magnesium has been a buzz word around the gym lately.  As with most things, at first mention the result is usually in one ear and out the other (just ask my wife). However, once the same topic hits me upside the head a few times I usually turn and take notice.  Case in point-magnesium.  Like most other markers of health our downward turn started when we became heavily dependent on cerial grains, low fat eating, and high levels of sodium.  Here is a list of known conditions that research has correlated with: heart disease, diabetes, high blood pressure, asthma, chronic bronchitis, cronic fatigue syndrome, migraine headaches, muscle cramps.

Quite a long list for a mineral that get so little attention.  For further reading click (here) and read about the link between low level magnesium and chronic migraines.

In addition, “many disorder of hearth rhythm are related to insufficient level of magnesium in the heart muscle.  Magnesium was first shown to be of value in the treatment of cardiac arrythmias in 1935.”-Excerpt from Encyclopedia of Natural Medicine

For more click (here)

April 24, 2009 in General Blog Posts, Personal Record, The facility by admin

The Death of Me

Announcing a new time to get fit!

This coming Monday April 27th will be the kick off for our newly opened 6am class.  The class will run on Mondays, Wednesdays, and Fridays and will no doubt be one of our most popular classes times.  The summer heat won’t be able to touch this group of committed crossfiters!  So, if you have been hesitant on starting because you weren’t sure you could get the kids off to school, or ready for work, this is your time to have fun while working your way towards the best shape of your life.  

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Something in the water

First pull-ups and pull-up pr’s (personal records) have been drop’n left and right.  I haven’t been able to catch them all, however, the camera was in hand when sara decided to ditch the band and knock out her first set of real kipping pull-ups. Take a look see.

April 14, 2009 in General Blog Posts by admin

Throw Down Wrap-Up!

A huge thanks to everyone who made it out to the Nor Cal “Throw Down” at Nor Cal Crossfit in Chico.  It was a great gathering of crossfit enthusiasts from Redding, Chico, and Oroville.  However, the real stars where those who stepped up and represented us in competition.   L10XF athletes Skylar, Brett, and Jay put on an amazing display of intensity and mental toughness that was as fun to watch as it was nerve racking!  

Next Up is the Nor Cal Regional event held on May 2nd and 3rd in Aromas, Ca.  

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Sarah and Joanie working hard as usual in their soon to be completed fundamentals class 

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Girls Tanks are on the way!!!

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April 8, 2009 in The facility, Upcoming Events, member news by admin

More Bounce to the Ounce!

This saturday at Nor Cal CrossFit in Chico will be hosting a “Games Prep day”.  This event is for those preparing to participate in the Crossfit games held in July.  This event will be a great day to see some amazing athletes, as well as a chance to hang out and socialize with other crazy crossfiters.  

The day will begin at 9am and finish with a local band around 5pm.  So head over to Nor Cal Crossfit in Chico and support our level 10 athletes.  To get to Nor Cal CrossFit head up Hwy 70 towards chico.  Once you begin to enter the city of Chico, turn left on SouthGate Ave.  You will then immediately turn right onto Entler Ave.  Continue on Entler Ave. which will then curve left shortly.  Nor Cal will then be on your left hand side at  629 Entler Ave. # 17.  

Hope to see everyone there!

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Cari rock’n the double-under pike!  

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Tyler showing off his wall ball skills

April 2, 2009 in The facility by admin

Change is good

Here is are a few changes that have taken place over the past year at level 10 crossfit:

1. Step off that box! Stepping off the top of the box during box jumps has been kept our orthopedic problems down to nile.  However, this rule has left my vocal cords stressed on more than one occasion.  It seems when time is a consideration people what to pop up and down like a flash. The problem seems to be when you add fatigue to the mix…Think a spastic kid on a pogo stick and you get the picture of what our box jumps looked like before we switched gears.

2.  DROM (dynamic range of movement) warm-up-Typically we perform 15 minutes of the “crossfit warm-ups” before our work-outs.  But taking into consideration that, “our warm-ups is other peoples workout” we now perform front kicks, side kicks, high hurdle hip abductions, as well as shoulder rolls/windmills as part of our pre-warm-up warm up.  

3.  Swings and Deadlifts don’t mix-With nearly three years of experience training people in the crossfit methodology, I have only had two people terminate a workout due to muscle cramping (both were Crossfit monsters).  Both workouts occurred during kettlebell swings and both instances directly preceded deadlift days. To be sure there were additional factors that helped exacerbate the problem, but regardless swings and deads are now reserved solely for muscle-bound egomaniacs who “know all about this Crossfit stuff!”. 

4.  Diet can not be overlooked.  Repeat: Diet can not be overlooked.  Early on my belief on weight loss was directly tied to activity… Not drop’n weight, pick up an additional workout day! Easy.  To be sure this was a much better approach than that of my training colleagues who simple provided weight loss hope in the form of a mass marketed pill.  Today the only “pills” I push are fish oil.  That along with lean meats, mucho vegies, and healthy fat seems to get the trick done.