April 21, 2010 in On Ramp by admin

Second May “On Ramp” Class Now Scheduled! (Sold Out)

The addition of a second “On Ramp” class for May is official and filling up fast! (currently there are 4 spots remaining)  This class will meet on Tuesday and Thursday at 7pm, as well as Saturday at 12 noon.  Again, this class is limited to 8 people so contact us about reserving your spot today.

*Note: This class will not meet on Saturday May 22nd due to our strongman event held on that same day.  This class will be rescheduled to accommodate everyones schedule.

May “On Ramp” Classes have sold out!!!

The response to our “On Ramp” class has been phenomenal.  This has meant that class are filling up faster than ever, so if your interested don’t wait to sign up!

Additionally there will be no “On Ramp” class for July.  That means June is your last month to get in till August!!!

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April 17, 2010 in Level 10 Events by admin

Spring Into Summer Paleo Challenge Part Deux

Monday is the kick off for our second Paleo Challenge.  This time the rules have changed a bit. Here is the break down:

+The Challenge will last eight weeks.

+The “buy in” is twenty dollars per person.

+After eight weeks we will compare before/after pictures.

+The 5 folks that make the most significant body composition shift (aka get sexier) will be chosen by Megan and myself.

+These 5 people in turn will vote for the fist, second, and third place winners.

+The overall winner will receive all the cash.

+The second place finisher will receive two months of free training.

+Third place will receive one month of free training.

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The last challenge lasted 12 weeks and went through a bunch (and by a bunch I mean a bunch!) of major holidays. This time around we are shortening the challenge, however, I fully expect some even greater results than our first.  This thing is sixty days-treat it as a war with the proper focus and planning and you will see and feel the results of your hard work.  Remember you will look better than than those crap carbs taste!!!!

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Stellar results from our last challenge-Are you next?

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Who is this mystery person with a fantastic front squat???

Correctly name this person by posting to the comments section and I will do 50 burpees after next saturdays 9am group class

April 15, 2010 in On Ramp Class, habits of highly effective athletes by admin

May “On Ramp” Schedule

Our group of April On Rampers are nearly halfway through, which means it’s time to prepare for those who are waiting on deck to get in on the fun!  Sign-ups are filling up fast and there is a possibility that 8 spots wont cover the demand for May.  If that is the case we will begin gauging interest in a Tuesday/Thursday/Saturday class which will cover the same curriculum, and will be limited to eight athletes.

May “On Ramp” kick-off date: May 3rd @ 7pm (Meeting M/W/F @7)

Gauging interest for a Second “On Ramp” class. Kick off date: May 4th @ 7pm (Meeting T/Th @7pm & Saturday @ 12 noon)

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Blast from the past picture-May 2008

April 9, 2010 in habits of highly effective athletes by admin

Evolution of Crossfit

The picture on the left shows an athlete preparing to yank the bar off the floor.  In this sequence the athlete will drop his chest thereby putting slack in his arms, and then yank his arms straight in a misguided attempt to put speed on the bar as it leaves the ground.  This jerk is accompanied by the hips being high which forces the athlete to “muscle” the movement rather than “jump” the bar into the rack position.

The picture on the right shows a proper starting position for the clean. The athletes weight is over the full foot, his hands are straight and outside his legs, and his chest and eyes are up. In this position his hip angle will allow the thigh muscles to contribute to this lift as the bar approaches the jumping position.

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Congratulations to Renee (on the left in the grey sweater) for loosing over 25lbs in a little over two months here at L10XF.    Along with the weight drop Renee has also lost 4.5 inches on her waist and hips! Her secret is pretty simple-she shows up and works hard three days per week. She also writes down all her food in order to make sure she is staying paleo compliant. This takes care of 90% of her success, with management of sleep, stress and some fish oil rounding out her program. Solid work, Renee!!!!
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Here is cool look at the evolution of the crossfit movement
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April 2, 2010 in General Blog Posts by admin

L10XF Family

On Tuesday night our lovable little puppy, Bentley, wandered away from the gym and was struck by a car.  It would be a huge understatement to say this dog was loved.  His mom and daddy showed him endless love over the nearly two years that we were lucky enough to have  had him. In addition you-our extended family-loved on our little guy every chance you got.

In the wake of this loss the flowers, cards, texts and emails have been a huge comfort and have shown us just how much he meant to all of you.  It has been extremely difficult these past few days to see the gym without our little pup….who is going to steal everyone’s water bottles and greet folks at the door?

Anyway, please be thinking of us as we move forward without our little knucklehead.

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