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!
August 30, 2010 in General Blog Posts by admin
Weekend With CF Football!
Can’t say enough good things about my weekened of CrossFit Football training and coaching! The location was fantastic (San Francisco Crossfit) and the material covered was top notice. We even got a little CF love on their main page (Here)
August 27, 2010 in General Blog Posts by admin
High School Sports Prep Class
We are excited to announce the addition of our “Hs Sports Prep Class.” This class is geared toward high school athletes looking to better prepare for their sport of choice. They will receive top notch coaching/instruction, as well as a structured program that builds strength, prevents injuries, and prepares athletes for the “next level.”
Class will be held on M/W at 3pm, as well as F at 4pm
If you have any questions call 530-403-9866
August 25, 2010 in General Blog Posts by admin
The K-Starr Mobility Blog is Here!!!
Kelly Starrett, bad ass coach and physical therapist to the Crossfit stars, has recently begun dispensing mobility knowlege via www.mobilitywod.blogspot.com (here)
This blog is sure to be chalked full of meaty mobility goodness. Check it out!
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 18, 2010 in General Blog Posts by admin
So old, we’re new!
Stumbled upon a great site (here) that details the dawn of the “physical culture” era. It is great to see gym with kettlebells, rings, ropes and plenty of barbells and club bells. In fact the gym shown looks eerily similar to many crossfit gyms around the world! Another point of interest is the old time strongmen who reached the pinnacle of their respective sports long before the rise of performance enhancing drugs (PEDS).
Eugene Sandow’s wikapedia page (here)
Other names of the “Physical Culture” era: Arthur Saxon, Tommy Kono, Reg Park,
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 30, 2010 in habits of highly effective athletes by admin
Stay Away From the Vitamin I
The “Vitamin I” that I am referring to is ibuprofen. It is classified as a “non-steroidal-anti-inflammatory-drug” and it is serious stuff folks! It is not to be taken haphazardly nor should it be taken just to chase away the DOMS (Delayed Onset Muscle Sorness) from last yesterdays “Fight Gone Bad.” In fact Kelly Starrett, of Crossfit HQ fame, believes that “Ibuprofen has no place in the life of the athlete obsessed with chasing performance.” I will take Kelly’s statement one step further and say that ibuprofen, or any other N.S.A.I.D’s, should be avoided for anyone concerned about their health and longevity. Is that a bold statement or what? Does that cover everyone?
So then what should you do when your non-caring coach closes the gym for a week, and then upon returning gives you “Cindy” followed by “Fran” for a finisher?
Well, you can start by following the R.I.C.E guidlines. You remember those right? Rest. Ice. Compress. Elevate. Beyond this make sure your feeding and watering your body properly, as well as getting a boat load of sleep. How much is a boat load you ask? I relly on the prescription offered up by Robb Wolf (RobbWolf.com) “Sleep as much as you can without getting divorced or fired.” Follow this up with some light rowing, foam rolling, and of course your fish oil.
Embrace the Ice!!!
_______
At this point we have some active recovery techniques that help repair injured tissue as well as help minimize the amount of time you are jacked up from a gnarly workout.
Even in the event some specific injury I would steer folks away from popping a pill to elevate pain. Remember there are no free lunches when it comes to the complex system that is your body.
Here is what Kelly says in regards to Ibuprofen and other N.S.A.I.D’s
“NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)”
You can click (here) to read Kelly’s entire article titled, “Get off the Ibuprofen Peoples!”
July 29, 2010 in General Blog Posts, Level 10 Key Concept by admin
A few quick facts about dehydration
Some of the common signs of dehydration are decreased sweating, headaches, muscle craps and decreased urination. However, some nastier things start to manifest themselves when you deprive your body of its natural means of regulating temperature.
1) Connective tissue is comprised of 60 to 80% water by weight. It is water which helps keep tissue such as ligaments and tendons strong. Being dehydrated wont help you stabilize that knee during 20+ rounds of Cindy!
2) Your performance depends on your ability to stay hydrated. Studies have show a loss of exercise performance on the order of 10-20% when dehydration is present. This is seen through the impairment of reaction time as well as concentration. In addition, the lack of blood flow throughout the body strains the cardiovascular system which increases the heart rate and further raises the core temperature of the body.
3) Freeradical damage effects your muscles after a hard workout, however, it also effects every tissue and organ in your body. Infact, the aging process is heavily impacted by cellular dehydration and the accompanying free-radical damage. When cells are dehydrated protein synthesis is impacted, vitamin and mineral uptake is limited, and you infect jump-start the aging process into hyper-speed. So if you want to look like Magda from “Something About Mary” then keep drinking the soda and red bull and stear clear of the H2o.
Soda’s and dehydration all facilitate free-radical damage…Drink the right stuff up!!!
So, the take away message is, duh, drink plenty of water. A good goal is to drink half your body weight in ounces per day. This will get you on track to look, feel, and perform better!
July 26, 2010 in On Ramp Class by admin
August “On Ramp”
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"I started training with Santos not long after my pregnancy, and two years after a horrific accident that left me with little use of my left arm. I had several operations and was very week. Not surprisingly my weight crept up and at one point reached 60 pounds over my pre-pregnancy weight. At this time I was lucky enough to find Santos. His workouts were exactly what I needed. I didn’t want to walk from machine to machine. I needed someone to assess my fitness needs and deliver a plan for success. After three months my arm has healed to the point where I can do push-ups and dips without pain. I have also lost 26 pounds and my endurance is at an all time high! My doctor is amazed and thrilled. I could never have done this without such a fantastic"
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