January 29, 2010 in member news by admin

Yousers!

Michael lets off a little steam during a short break from ring dips.  Anyone who has ventured into ring dip territory knows that the instability provided by the rings makes this movement infinitely more difficult than regular bar dips.

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February 1st “On Ramp”>>>>>Sold Out

Super excited for the new faces that will be starting up next week for our second “On Ramp” Class.  If you are new to Crossfit this class is for you!  However, if you missed out on this session don’t worry!

February will mark our first mid month “On Ramp” class.  This class will meet on Tuesday and Thursday at 7 pm, as well as on Saturday at 2 in the afternoon.  The class will begin on Tuesday February 16th at 7 pm.

Our “On Ramp” program is geared towards healthy individuals who are new to our training methods.  This is a 4-week series of 12 classes that will focus on teaching you the movements most necessary for entry into our ongoing group class system.  Each class will include a warm up, new exercise orientation, exercise/skill review, and a workout.

Space is limited to 8 individuals, so sign up soon to ensure your spot.  Drop by the gym, call or call

Brooke, one of our “On Ramp” graduates, shows off a solid back squat…Great work, Brooke!

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A HUGE thanks goes out to Adam for make some killer custom “CrossFit” pulling straps!  These puppies are legit and perfect for pulling sleds, tires, and what ever else needs to be moved!

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January 20, 2010 in Level 10 Events, Nutrition, Upcoming Events, member news by admin

Final Results From Our Fall Paleo Challenge

The winner of our fall Paleo Challenge was announced shortly after our January end date, however, some other folks put together some staggering changes as well.  So, without any further delay here are your first, second, and third place finishers-Keely, John, and James.

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February Mid Month “On Ramp” Class

February will mark our first mid month “On Ramp” class.  This class will meet on Tuesday and Thursday at 7 pm, as well as on Saturday at 2 in the afternoon.  The class will begin on Tuesday February 16th at 7 pm.  Our “On Ramp” program is geared towards healthy individuals who are new to our training methods.  This is a 4-week series of 12 classes that will focus on teaching you the movements most necessary for entry into our ongoing group class system.  Each class will include a warm up, new exercise orientation, exercise/skill review, and a workout.  Space is limited to 8 individuals, so sign up soon to ensure your spot.  Drop by the gym, call or email us today to register.

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Congratulation to our gold medal girls who competed in the Sacramento High Open last weekend.  You Girls Rock!!!

Shianne and Sofia collecting the hardware!

Sofia good elbows

Stand up, Shianne!

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January 10, 2010 in Level 10 Events by admin

Next “On Ramp” Class Starting…Sign up now!

Our “On Ramp” Program is geared towards healthy individuals who are new to our training methods.  This is a 4-week series of 12 classes that will focus on teaching you the movements most necessary for entry into our ongoing group class system.  Each class will include a warm up, new exercise orientation, exercise/skill review, and a workout.  Classes will be held on Monday, Wednesday, and Friday beginning February 1st at 7 pm. Space is limited to 8 individuals, so sign up soon to ensure your spot.  Drop by the gym, call or email us today to register.

>>>>>ONLY ONE SPOT IS OPEN FOR NEXT MONTHS ON RAMP CLASS>>>>>CALL TO RESERVE YOUR SPOT TODAY!!!

January 7, 2010 in Featured Blog Posts, Level 10 Events, Nutrition, Paleo eating by admin

Winner Winner chicken dinner

A huge congratulations to everyone who stepped up and entered our fall Paleo Challenge.  The top five where chosen by Megan and myself, and those individuals where then left with the hard task of picking the top three.  When the dust settled the three that remained were Keely (1st place) John (2nd place) and James (3rd place). Rhonda and Jenny each had some stunning results which earned them a spot in the top five. Great work to everyone who competed.

Before and after pictures of the top three will be posted shortly.  Congratulate these folks when you see them in the gym…They earned it!

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M.V.C (most valuable caveman/cavewoman)

Tammy is our most valuable cavewoman.  Tammy was rock solid on her weekly food logs, spent a ton of time educating her family on Paleo eating, and has had a huge jump in strength and performance.  One of her 2010 goals is to complete every workout as RX’d.  Great work, Tammy!

January 6, 2010 in General Blog Posts by admin

Go for the Pacebo!

“I think the study could dampen enthusiasm for antidepressant medications a bit, and that may be a good thing.”

Time magazines quote of the day comes from a study that showed that some widely prescribed antidepressants help in extreme cases but are no more effective than placebos for most patients.
Read more here: http://www.time.com/time/quotes/0,26174,1951974,00.html#ixzz0brzS9LWb

How does the Paleo Diet combat depression?

Read more here: http://thepaleodiet.com/The_Paleo_Diet_and_Depression.htm

Step 1) eat a Paleo diet

Step 2) Go to sleep by 10pm

Step 3) Take a fist size helping of fish oil

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The Paleo Challenge is OVER!!!

Congratulations to those who took part in our fall Paleo Challenge.  The before & after pictures have all been taken and are being organized as we speak.  Once done the five individuals who made the most dramatic change will be asked to pick our winner! Again, congratulations to those that participated.  It was no small task considering all the pitfalls surrounding the holidays.

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With the New Year comes hope for the future and meditations on the past…Here is a picture of our bumble beginning at L10XF

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January 4, 2010 in General Blog Posts, Paleo eating, Personal Record, Upcoming Events by admin

Back to Health

Cari setting up for a 3 rep max

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Level 3 Classes

Starting in February individuals wishing to attend our level 3 classes (5pm & 6pm) will be required to “test in.” This will be done to ensure that proper fitness and movement proficiency be established in order to attend our most physically demanding class times.  Those currently attending these classes will have proper time to work on any area’s that require attention.  Additionally, newly implemented testing measures will coincide with our new 4pm class that will be starting in February.

Details on testing will be coming soon!

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The Paleo Diet in the news: The Washington Post: Paleolithic Diet is so easy, Caveman actually did it