September 8, 2010 in On Ramp Class, member news by admin

August “On-Ramp” Graduates!

Day #12 for our August On-Rampers

Our August “On-Ramp” class just finished up and what a class it was! These folks worked hard, laughed hard and moved better than any previous class.  Due to the holiday weekend we had some people missing…Shannon, Kelly, Cindy, and Kathy you girls got a day one workout to crush!

Note: Our next “On-Ramp” class in starting up on Sept 20th.  Sign-up on line or stop by the gym to reserve your spot today

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Brett is getting some amazing care from Fragoso Chiropractic (here) for a strained hip flexor.  While minor injuries for hard charging athletes are inevitable, Brett has since devoted time to address some mobility issues/imbalances in an attempt to avoid any future injuries.  In addition he has kept himself sane by diverting his attention away from the movement that he currently can’t do (deep squats), and instead has shifted his attention to those that don’t affect the injured area.  For example, Brett recently set a personal record by strict pressing 205lbs. His pressing work coupled with muscle-ups, handstand push-ups, pull-ups and all manner of sled work has kept Brett in impressive shape even given this minor setback.

Maintaining leg strength can be done even while temporarily leaving out squats

September 6, 2010 in Upcoming Events by admin

So You Wanna Be a Paleo Challenge Winner?

For those folks who have been clamoring for another 8 week paleo challenge the wait is almost over.  Our third “Paleo Challenge” will begin on September 20th.  Just like our last challenge there will be a $20 buy-in, and before after pictures are required to participate.

Tara, our latest “Paleo Challenge” winner shows what can happen when you dedicate 8 weeks toward quality nutrition and smart exercise!

September 3, 2010 in Upcoming Events by admin

FGB Countdown

The fifth annual “Fight Gone Bad” Fundraising event is coming up very shortly.   September 25th to be exact.  That means its time to stop lollygagging and put your name down to join this fantastic event. This year we will be picking up and heading to Crossfit East Sac (here) which means you will get to rub shoulders (and sweat) with other folks that are just as crazy you all.  So, go to fgb5.org (here) and register under team “level 10 Crossfit” once done you can start collecting donations.  Any amount donated will due, however, a great goal would be for each person to raise $25.  Then once the day of the even is here, print out your receipt and bring it with you to the event.  So now that you’ve got the lowdown, get on it and go register!

Who doesn’t like a good fight?

August 24, 2010 in General Blog Posts, Level 10 Events by admin

FGB for a couple worthy charities

Mark your callenders for September 25th because we as a gym will be heading back to Crossfit East Sacramento (here) for what is sure to be another excellent event.  This time around we will be working hard for as cause.  This event is not far off so to participate do this: Go to the FGB5.org website, register and donate, and bring a printout of your receipt to the event.  Participants can either register as a member of CrossFit East Sac’s donation team, or of their own affiliates, it makes no difference.  Crossfit East Sac has asked that every person raise a minimum of $50 per person, however, any amount will do.  In addition, children will be welcome free of charge.  Fight Gone Bad is a hard but easily scaleable workout, which means every person will be encouraged to participate.

August 2, 2010 in Level 10 Events by admin

Att. High School Athletes

This Saturday starting at 10am we will be hosting a free class for high school athletes from the Oroville area.  This class will meet every Saturday in the month of August.  To participate you must be in grades 9-12 and be an active member of your school’s sports program.  Again this class is free, however, you must have a parent or guardian fill out our heath history/waiver form prior to participating in the classes.  This class will include a warm-up, speed and agility training,new movement orientation, and a conditioning workout.

July 26, 2010 in On Ramp Class by admin

August “On Ramp”

Sign-up now by clicking on the “sign up now” tab at the top of our home page (here)

July 15, 2010 in Level 10 Events, habits of highly effective athletes by admin

What is the Goal?

“The goal is to keep the goal the goal”-Dan John

Over halfway through 2010 can you believe it? Well, if you remember, back in January we put pen to white board and wrote down some goals for the year.  How is that list nearly seven months in?  If you are dedicating time to your weaknesses, checking off feats of fitness accomplished, Great!  However, if you have failed to, “keep the goal the goal” then dedicate yourself to prioritizing your time and energy in a way that sets yourself up for success.

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Our female competitors from May’s “Summer Strength Challenge.” Each of these girls poured their hearts into five tough workouts throughout the day

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Brett-last workout at the SouthWest Regional in Orange County, Califorinia

June 22, 2010 in Level 10 Events by admin

Paleo Challenge Top 5 and A Summer Strength Challenge Highlight (short version)

John, from Nor Cal SC, putting on one of the most impressive displays of strength and pure athleticism during our first annual “Summer Strength Challenge”.

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News: No “On Ramp” Class for July

Even though we are coming to the end of our biggest and most successful On Ramp class to date, we have decided to take the month of July off.  This means there will be no class for new folks to join in order to make the jump to our established group classes.  A big reason for this is that we will be closing the gym down for one week (July 17th-24th.)

In the mean time if our August On Ramp Class is too long to wait  there is the opportunity to begin our On Ramp cirriculum in a private or semi-private group setting.  To contact to schedule  Drop by the gym, call or email us today.

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End of Another Challenge

Our third Paleo Challenge has ended and I couldn’t be happier with the results.  Off the top of my head I can recall individuals loosing: 25lbs, 23lbs, 17lbs, 18lbs, and a bunch of folks in 10-14 range.  Now for the staff to put the before/after pics together and make some hard decisions on the top five.  Hope to get this done soon….the $500 that I have to give away is burning a hole in my pocket!

UPDATE: Spring Into Summer Paleo Challenge Top Five!!!!

Stephanie H.

Lisa B.

Carl H.

Jeff J.

Tara A.

The total weight loss for this group of Five over the course of the 8 weeks was an amazing 98.6lbs.  I also want to point out that this group is made up of business owners, busy mom’s, and people with schedules that don’t always lend themselves to nice easy eating schedules (read pool parties and little league snack bar duty.)

In addition, a huge congratulations to everyone who fought through the 8 week challenge.  This challenge in particular had a bunch of people who did the program and got some great results…It was not easy to pick just five!!!

STAY TUNED FOR THE WINNER!!!!!!!!!!

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August 2008-Cari during her intro sessions

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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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