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).

www.oldtimestrongman.com

Eugene Sandow’s wikapedia page (here)

Other names of the “Physical Culture” era: Arthur Saxon, Tommy Kono, Reg Park,

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 16, 2010 in General Blog Posts by admin

Doors are Closed….For a Week!!!

Level 10 Crossfit will be closed for the week beginning Monday July 19th-Saturday July 25th.

All level 2/3 group classes will be canceled during this time.  Use this time to go on a hike, foam-roll, or kick your heels up for a week and prepare for some L10XF fun starting back up on Monday July 27th at 6am.

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August “On Ramp” Announced

Our August “On Ramp” will kick off on Monday August 9th at 7pm.  Sign-ups are open and space is limited.

July 7, 2010 in General Blog Posts by admin

The Power of the “Tribe” for proper mechanics

Its hot and your smoked after your last run with nothing but a few kettlebell swings between you and the post workout foam rolling session.  So, what do you do, you reach down and with one hand you pick up the bell with your shoulders rounded over like a question mark.  Such an offense against proper movement mechanics used to be punishable by a run to the fence and back.  This curtailed the problem for a bit, but it eventually made its way back.  Our latest method of behavior modification is to impose a 10 burpee penalty on everyone in the class for every midline stabilization infraction.  Pick up a bell with a rounded back-10 post workout burpees for the entire class.  Same goes for deadlifts, D-ball slams, or any other movement that requires you to pick up something off the floor.  This may sound harsh but we are serious about your safety-both in and out of the gym.

On a side note this new method has be darn near flawless in it application thus far.  So much so that we will be bringing to you, our loyal members, new and creative ways to get desired behaviors engrained into your grey mater….
If you can think of an infraction that should warrant burpees throw your suggestion into the comments section and we will see if it makes the cut!

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“On Ramp” Class #6

“On Ramp” class for new members will be back in August.  Stop by the gym or contact us to reserve your spot today.

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Congratulations to Cindy for recently getting her first rope climb!  Great work

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 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/