September 27, 2009 in Level 10 Events by admin

FGB Recap

Fight Gone Bad, the community wide fundraising effort, came and went and if you took part we hope you had as much fun participating as we did planning and coaching.  After the dust had settled Saturday, the basket was collected and our little gym helped support prostate cancer and our wounded soldiers to the tune of $225!!! Below are just a few pictures from throughout the morning.

The girls led off the morning with some solid performances

Making sure folks get the proper range of motion

Becky rowing toward that minute rest

Jamie working hard on her push-press!

Rhonda kept the form tight throughout

Finally Over!!! Jay bested his last FGB by 28 point, great work!

Being a counter requires multi-tasking!

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September 25, 2009 in Level 10 Events, Nutrition, Upcoming Events by admin

FGB Nearly Here!

The Crossfit community wide fundraiser workout “Fight Gone Bad” is this Saturday starting at 9 am, and although as a gym we have been lax in pushing the fundraiser end of things there is still time to make our goal of $500.  Those of you planning on giving can make checks out to “Sports Grants”.  Both cash and check donations will receive a receipt if one is needed. Remember there is no minimun donation and every bit will help us get to our goal.

The workout portion of the day will begin, as usual, with some dynamic range of movement (d-rom) exercises, calistenics, and light running.  We will then transition to the Rx’d girls and guys,  each athlete will have a counter so please attend even if you do not plan on working out, your help will be greatly appreciated and needed.  The Rx’d weights along with the scaling is as follows:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

I can’t wait for this event…it is sure to be another good one

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Tips on Alcohol and the famous Nor Cal Margarita

A number of folks have commented that they would love to give the upcomming Paleo Challenge a shot but the thought of giving up their wine is a deal breaker. Well, below is a supper short video from our neighbor in Chico, Robb Wolf, who has some helpful hints that can help us make the best of some really bad alcohol choices. Check it out, and next time your smooze’n make the Nor Cal Margarita. Cheers!

The NorCal Margarita- (thanks to Robb Wolf of CrossFit NorCal for sharing his secret recipe)
1 tall shot of tequila
Juice and pulp of 1/2 lime (squeeze the crap out of that lime and rake the pulp out with a fork)
Soda water (fill to taste)
Ice

September 22, 2009 in Level 10 Events, Nutrition by admin

Prepare for Paleo!

Last weekends Paleo Brands seminar (here) was a great reminder that dialing in one’s nutrition is a key component in looking, feeling, and performing well.  In fact, as return on investment goes (ROI) most of us could stand a little less time in the gym and a little more time leaning toward the Paleo side of eating.  To put a finer point on it…the next installment of our gym wide Paleo Challenge will be starting up on Monday, October 28th.  The rules and criteria will be set shortly, however, know that there will be “handsome rewards” given out to those individuals who show the most progress over the sixteen week challenge.

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Seems the most frequently asked question in regards to Paleo eating is, “what do I have for breakfast?”.  Above is a zucchini and tomato scramble with a bowl of mixed berries sprinkled with cinnamon, a side of avocado and some almonds.  This meal was supper fast and delicious!!! I am a rare breed that actually likes eating the same thing everyday, but since most like a little more variety I will search far and wide for more yummy Paleo compliant meals and post my findings.

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Want a quality cookbook while simultainiously helping to raise money for prostate cancer and wounded warriors? Click (here) and see some of the supper tasty stuff that this, “Caveman’s Guide to Cuizine” contains.

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Greg warming up while overlooking Table Mountain

September 16, 2009 in habits of highly effective athletes by admin

The mental side of things

I take great pride in hearing how training at L10XF has impacted  the lives of individuals outside the gym.  Hiking up Mt. Lassen, throwing your hat into a 5k run on a whim, or donating a box of clothes that once were snug but are now to lose to wear.  However, one element that gets considerably less attention, but one that is none-the-less paramount in our training, is developing the ability to mentally persevere  through difficult circumstances.  This point was reiterated this morning when a small handful of fundamental session graduates made their first appearance in their respective group class.  As equipment was being set up, and the workout discussed,  the topic of nervousness was brought up.  Long time members offered kind words and lessons they had learned from their time as first time attendees.  In this setting it was easy to see an air of confidence on the faces of those who had preceded their newer classmates. Their confidence wasn’t derived from some supreme fitness, or the ease of the days workout, but rather a knowledge that the workout will begin and after it is over their life will be different in some shape or form.  And in this way the Crossfit method of training places an individual on a path that will push them through a tough workout-as well as a tough day at the office.

Skylar at the Nor Cal regional qualifier…getting out of our little gym is a great way to test not only your abilities but your mental strength

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Our saturday morning class was capped off with some odd object get-ups.  Here Jay gets crazy with 80lb’s over his head

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Mike hurt his shoulder wrastl’n but that hasn’t stopped him from hanging out with his 6am peers!

September 8, 2009 in Nutrition, The facility by admin

Bill O’Reilly and the political nature of food

I first saw this video while visiting Coach Rut’s blog (here) The short interview features Dr. Michael Eades, the co-author of Protein Power Life Plan, being interviewed by Bill O’Reilly.

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New Member Sign-Ups Are Now Quick and Easy!

Had enough of hearing about Crossfit from friends and co-workers? Ready to make you way in, but your schedule is crazy? Well, you can now browse availiable openings to find what works best for you. All you have to do is head to the top left of the blog and click on the link titled, “Click here to schedule your first workout” or you can head there now by clicking (here) once there you will select “introductory appointment” followed by the day and times that work with your schedule.  There. Supper easy.  So stop putting it off and head in for a free session to see how Crossfit can provide better coaching and lasting results.

September 3, 2009 in Nutrition, Upcoming Events by admin

Crossfit vs. Depression

Depression in the United States has doubled in the past ten years.  Statistics are showing that 23% of us will battle this disease at some point in our lives.  In the past depression has been classified as a biological issue only, and therefore treated with copious amounts of various anti-depresent medication (read: big money for drug manufactures).  However, more attention is being paid to the ramifications that refined carbs, sugar, and poor sleep are having on our health and well being. Now, obviously, depression is a complex and nuanced topic that can’t be solved by any one solution (medication included).  Yet with a little education, some dedicated and consistant lifestyle changes, and open communication between patients and their primary care physician (PCP) a huge dent can be put in the number of folks who suffer from the effects of depression.

Below is a crossfit/paleo approach to alievating depression:

Exercise is it’s own anti-depresant.  Research is showing that it’s role is often times as effective as medication, as it helps to improve the utilization of brain chemicals such as seritonin and dopamine.

Social conections help alieviate depression, the culture of Crossfit’s “community” helps to forge bonds of friendship both in and out of the gym.

Exposure to the sun helps your body with vitamin D synthysis which enhances our mood and can even help us get a better nights sleep

Pop’n your fishoil pills and cutting our refined carbs will put you well on your way to maintaining a sound mind & body.

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LABOR DAY WEEKEND SCHEDULE

Just a reminder that our Saturday 9am class will be canceled due to the holiday weekend.  In addition, our Monday schedule will be limited to only one class at 5pm. So if you can head over and join in on a little holiday workout fun.  The WOD in question will be “FIGHT GONE BETTER”.  This will be a twist on the classic WOD “Fight Gone Bad” so come our at 5pm and see what we have in store for ya!

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Congratulations go our to Skylar for hitting a 45kg snatch during our thursday Olympic lifting class.  AWESOME JOB, GIRL!!!!

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Cari has some hight standards for how her burpees are done

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Amy “diva factor” at Level 10