May 28, 2010 in General Blog Posts by admin
June On Ramp & Holiday Schedule
Due to the Memorial Day Holiday we will be starting our June “On Ramp” class on Wednesday June 2nd at 7pm. We are supper excited about this months crop of on rampers and can’t wait to see what they are able to accomplish. In addition, our regular gym hours will be changing for the Monday, May 31 holiday. We will be holding morning classes only! Repeat, only morning classes on Memorial Day. If your scheduled class time is in the evening please feel free to join us in the A.M at either 6am, 7am, or 8am.
May 25, 2010 in Level 10 Events by admin
The Aftermath
Wow, what a tremendous day at level 10 Crossfit this past weekend! Our first “Summer Strength Challenge” was a blast to host. The collection of athletic abilities was quite impressive, as was the competitive atmosphere that helped elevate everyone’s performances. In addition, the workouts flowed smoothly thanks to the band of volunteers that put in a very long day from start to finish. The feedback that we received on the workouts and organization has been extremely positive and humbling. Can’t wait to do it again! Oh, and some of the workouts are already planned !!!!
May 20, 2010 in Level 10 Events by admin
Let The Brouhaha Begin!!!!
Here are the heat assignments, workout times as well as checkin times (competitors and staff) for Saturdays event:
Heat #1 Heat #2
#1. Zac Anderson #1. Camillo Gutierrez
#2. Chad Augustin #2. Adam Mattos
#3. Lani Bangay #3. John Planow
#4. Matthew Brown #4. Colin Switzwer
#5. Casey Corbaley #5. Brett Walberg
#6. John Fragoso #6. Jay Wensel
#7. Stepan Gorobets #7. James Wallace Carr
Heat #3 Heat #4
#1. Tara Atteberry #1. Brenda Seegert
#2. Emilee Garrison #2. Tara Tate
#3. Cari Mauldin #3. Skylar Wensel
#4. Heather Peterson #4. Brittany Williams
#5. Kim Robinson #5. Jenny Labaw
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Event Schedule (general guideline for the days events-this can and most likely will change!)
7:30 Set-up
8:15 Athlete check-in, Scorecards, waiver, and warm up
8:40 Judges for event #1 and #2 meeting
8:45 Welcome, Workout #1 and #2 explanation and standards
9:10 Workout #1 Start
10:30 Workout #2 Start
11:15 Judges for workout #3 and #4 meeting
11:30 Workout #3 and #4 explanation and standards
12:30 Workout #3 Start
2:30 Workout #4 Start
3:15 Judges meeting for workout #5
3:30 Workout # 5 explanation and standards, announcements of the final workout heats
4:30 Final Workout
5:45 Announcement of the winner
*In the event that there is a tie between the first, second, or third place finishers a “winner takes it” workout will be decided upon on the spot.
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The scoring system for this event has been revamped. Instead of qualifying for the final workout and determining the winner based solely off the last workout of the day. We will now award points based on the finish from each workout. i.e one point for first place, two points for second place, and so on and so forth. The male and female competitor with the fewest point after all five workouts will be the winner. Failure to complete a single Rx’d rep will constitute a scaled workout and drop that person from contention for the top spot!
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May 18, 2010 in Level 10 Events, Upcoming Events by admin
No Classes Saturday May 22nd
Due to our first “Summer Strength Challenge” event there will be no “On Ramp” classes, group classes, or Private training sessions taking place on Saturday May 22nd. Sorry for any inconveniences. If your day is not complete without a little gym time, then head over and catch some of the action. Workouts are tentatively scheduled for:
9:00am wod #1
10:30am wod #2
12:00pm wod #3
2:30pm wod #4
4:30pm wod #5
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Only a month or so in and Casey is already turning into a certifiable crossfit monster! Not only does Casey throw stupid weight around, but he the ability to pick up complex movements very quickly. Keep it up, Casey!
May 15, 2010 in General Blog Posts by admin
Summer Strength Challenge Workouts!!!!
Here we go! Decided to release these workout a little early.
Workout #1 “Farmers Walk and Sandbag Sprint”
The workout will begin with a 350m row on the concept two rowers. You will then exit the rower and immediatly pick up your sandbag (50/70). You will then run down a small hill (aprox. 75 meters) where you will drop your sandbag and run back towards the top of the hill. At the top you will procede to your appointed farmers walk station. Next you will pick up farmers walk handles (140/ 320) and walk approximately 50m around a cone, and back to your original farmers walk start position. Dropping you handles you will once again run down the small hill and retrieve your sandbag and run up the hill. The workout is completed when you have physically stepped on the 4×6 stall mat that marks your farmers walk starting and ending point.
Time Cap: 7 minutes
Workout #2 “Press & Box Jump”
Each Athlete will have 7 minutes to complete a 1 rep max strict press and a max height boxjump. This will be done “conga line” style starting with the athletes from heat #1. Each station will be set up with a barbell and weights (two 45′s, 2 25′s, 2 10′s, a pair of 5′s and a pair of 2.5′s). Each station will also have a 30 inch box and 5-45lb plates (4 inch height) and 5-25lb plates (2 inch height) from which to assemble their max height box jump. The competitors time will begin once the bar is removed from the rack (they must attempt a starting press weight first). In addition, a final attempt may be made as long as the bar is removed from the rack within the designated time. The final score will be calculated by adding up the weight pressed in lbs and the height in inches. A tie will go to the athlete with the higher press weight. If still tied the lighter athlete will place higher.
Workout #3 “Swing, Burpee, Pull-up, Clean”
Perform five rounds for total reps of:
Kb swing- 44lbs/70lbs, 20 sec
rest 15 sec
lateral burpees over a loaded barbell, 20 sec
rest 15 sec
15/35lb weighted pull-up, 20 sec
rest 15 sec
87/135 pound clean, 20 sec
rest 15 sec
*Scaled weight for women is 35lb bell for kb swings, strict pull-ups, and 65lb clean. Scaled weight for men is 53lb bell for kb swings, strict pull-ups, and 95lb clean. In addition you may scale one movement while keeping they others RX’d. This, however, will still result in a “scaled” workout.
Workout #4 “Front Squats & Double-Unders”
Each athlete will perform as many reps as possible of front squats in 3 min. Men and women will move the loaded barbell (105/155) from the ground to their shoulders. Once in the rack position they will perform as many reps as possible of front squats. For the rep to count the depth must be obviously below parallel (crease of the hip below the top of the knee) in the bottom of the squat, and “standing tall” with the hip and knee angle completely open at the top. In the event that the athlete drops the bar to the ground they must perform double-unders (10 female/20 male) before picking the barbell up to resume the front squat reps. There is no penalty for “resting” with the barbell in the racked position-only if the barbell is dropped! The winner is determined by adding up the total front squat reps.
*scaling for the front squat is 115lbs/75lbs
*scaling for double-unders is tuck jumps with a 12lb ball for women for ten reps, and a 20lb ball for 20 reps for men.
Workout #5 “Dead Sled Kb Snatch Final Workout”
Perform 4 rounds for time of:
5 deadlifts-185/275
100ft Prowler sled push high handles-two 25lb plates women/4 45lb plates men
7 kb snatches each arm-35lb bell women/53lb bell men
100ft Prowler sled push low handles
Time Cap: 12 min
*Scaled weight for women is 155lb deadlift, 10kg + 12lb ball on the prowler sled, and 26lb kb for snatches. Scaled weight for men is 225lb deadlift, two 25lb plates + 20 med ball on the prowler sled, and 44lb kb for snatches.
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Prizes will be announced the day of the event. In addition there will be “bonus” prizes for top finishers on selected workouts throughout the day!
So if you haven’t signed up yet, but want in on the action head to: https://clients.mindbodyonline.com/asp/home.asp?studioid=6190
Read more about the event here: http://www.level10crossfit.com/ssc/
May 11, 2010 in General Blog Posts by admin
June “On Ramp”
Our May “On Ramp” is rolling into our second week which means its nearly time to welcome a new group of folks looking to change the way they look, feel and perform.
June “On Ramp” class will begin Wednesday June 2nd at 7pm. The mid week start date is due to the Monday “Memorial Day” holiday. This class will meet on Monday, Wednesday, and Friday
This class is capped at 8 people, however, two early birds have signed up ahead of time. 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.
- 5 reps- front squat (155/105). Crease of hip below parallel and full hip extension at top of squat.
- 5 reps- overhead squat (95/65). Crease of hip below parallel and full hip extension at top of squat.
- 5 reps deadlift (225/155). Full extension at top of lift and hands must stay on bar for all five reps.
- 5 reps- kettle bell swing (32kg/20kg). Arms must stay straight and ears must be in front of arms in overhead position.
- 3 reps- thruster (135/95). Crease of hip below parallel and ears in front of arms in overhead position.
- 15 reps- wall ball (20/14). Crease of hip below parallel. Ball must touch wall and go OVER the 10’ mark. Must catch ball on every rep. A drop of ball constitutes a failed attempt.
- 5 reps- squat clean (135/95). Must catch bar in full squat position with crease of hip below parallel. Must stand to full hip extension with elbows in front of bar. Hands must stay on bar for all five reps.
- 5 reps- jerk (135/95). Ears in front of arms in locked out overhead position. Push jerk or split jerk.
- 3 reps- squat snatch (135/95). Must catch in squat position with crease of hip below parallel. Must stand to full hip extension. Must keep hands on bar for all three reps. You can keep attempting as long as you get three in a row and don’t let go of the bar.
- 3 reps (each arm)- one arm dumbbell snatch (50/35). Must catch in full squat with crease of hip below parallel. Dumbbell never touches ground during all six attempts.
- 5 reps- Dumbbell hang squat clean (50/25). Must catch in squat with crease of hip below parallel.
- 5 reps- press (95/65). Ears in front of arms in locked out overhead position.
- 5 reps- push press (135/95). Ears in front of arms in locked out overhead position.
- 5 reps- sumo deadlift high pull (95/65). Elbows above bar in high pull position.
- 15 reps- ball slam (20/12). Arms straight overhead in top position with ears in front of arms. Must catch ball on bounce while in squat position. Dropping ball constitutes a failed effort.
- 5 reps- bench press (BW/66% of BW)
- 10 reps- kipping pull-ups. Full extension of arms at bottom. Chin over bar at top.
- 5 reps- strict pull-ups. Full extension of arms at bottom. Chin over bar at top.
- 1 ascent- rope climb 15’. Must start on with butt on ground. Using feet is okay.
- 3 reps L pull-up. Toes must be above hips at the start and end of pull-up. You can lower the legs at every rep, but toes must be above hip before you start pull-up motion.
- 3 reps- muscle-up. Must turn palms out at bottom prior to beginning movement. Must turn palms forward when over the rings before returning to start position. Must not come off the rings for all three reps.
- 25 reps- push-up. On count of judge. Down, hold, up, hold. Chest touches deck. Full extension of arms at top of push-up.
- 5 reps- slapping push-ups. Touch chest to deck, then both hands must touch the chest when at top of the pull-up.
- 10 reps- bar dips. Shoulders below elbow at bottom position. Arms straight at top position.
- 5 reps- ring dips. Shoulders below elbows at bottom position. Must turn palms forward when over the rings at finish position.
- 5 reps- handstand push-ups. Forehead touches deck. At top position, head comes forward and ears are in front of arms.
- 10 reps- burpee. Chest touches deck. 6” jump.
- 10 reps- GHD sit-up. One hand touches ground at bottom position. One hand touches foot post at top position.
- 10 reps- kipping knees to elbows. Done on rings. Knees must go over the elbow. Arms must stay straight.
- 10 reps- rebounding box jumps 20”. Must jump as soon as feet touch the ground. Must get full hip extension jumping off box.
- 3 reps (each leg)- one leg squat. Butt must go to ankle depth. You leg extended cannot touch ground for all three reps.
- 10 reps- double under. Self explanatory.
May 10, 2010 in Level 10 Events by admin
South West Regionals: Team L10XF
Team Log Squats during Sunday’s workout
Finishing off 100m tire flip #2
The always fun “end of the weekend photo op”
Super excited to see team L10XF put together three solid solid showings on some supper tough workouts. These workouts left many teams out of luck due to weights and movements used. For example, 30 thrusters with 50lb dumbells, followed by 15 rings dips is a pretty steep proposition for anyone. Our group knocked them out!!!
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Things We learned this weekend
* Brenda can learn any movement days before the event provided she heaps enough stress on her Coach and teammates! Example: At the gym on Friday ring dips were one-and-done for Brenda, and this was without doing 30 super heavy dumbell thrusters! However, when game day arrives: no problem.
* James needs extra time to warm up when sprinting. How else do you explain the fanny waxing he received in the 100m sprit during workout #2. Oh, did I mention she was 5 foot nothing!?!?!?!?
* Brett is now known as “the guy that went sub 3″ after his killer floater workout on Saturday
* Chris knows how to pick parking spots!
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For those of you that made the trip let us know what you learned this weekend. I would love to hear what you thought of the event, teams, competitors etc.
May 5, 2010 in Level 10 Events by admin
Affiliate Team: The Girls!
Brenda, Skylar, and Emily make up the girls side of our affiliate team which will be competing in Orange County this weekend. Wish them luck if you happen to see them in the gym these next few days.
May 2, 2010 in Level 10 Events by admin
Orange County here we come!!!!
Brett has trained his tail of in order to make the trip to Southern California. Wish him luck as he heads into his last few days before representing L10XF in the individual competition.
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James, Jay and Chris make up the male side of our affiliate team. Wish them good luck as they compete in what should be an electric atmosphere!
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NO 9am Group CLASS THIS SATURDAY MAY 8th
Due to the Crossfit regional and affiliate competition taking place in Orange County this coming weekend there will be no 9 am group class.
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