Only classes that are canceled are listed. All other classes will take place at their normal time. Please look carefully. Just because a class is canceled on a monday doesn’t guarantee it will be canceled the rest of the week.

Monday-Level 2 class at 8am
Monday-Level 3 class at 5pm
Tuesday-Level 1 class at 7am
Wednesday-Level 3 class at 5pm
Thursday-Level 1 class at 7am
Friday-Level 3 class at 5pm
Saturday-Level 1 class at 8am
Saturday-Level 2 class at 9am

1) The unilateral nature of the movement provides a ton of information relating to front/back and left/right imbalances. And therefor is a fantastic tool to assess and address asymmetries and weaknesses from multiple angles and in varying positions.

2) The get-up enhances stability of the entire shoulder girdle, specifically all three major muscle of the rotator cuff.

3) Improved hip mobility in multiple positions and plains of movement. As well as both extension and flexion of the hip and ankle.

4) Midline stability while bending/twisting is unique and required for a proper get-up.

5) Balance and coordination is in demand from the start of the movement until it’s completion.

6) Lastly, they can be done as part of a general warm-up, mobility circuit/movement assessment, strength regimen, or as a conditioning tool…add sandbags, kegs, barbells or your neighbors St. Bernard to add some flair to this staple movement.

WomensFinalFSC2011

530.403.9866

NEW FOR 2012

We also have the first On Ramp class of 2012 ready for new folks!  If your New Year includes looking, feeling, and performing better sign-up for our program and kick off 2012 right!  The First class meets on January 16th.

So, Click on the link below and reserve your spot today

http://clients.mindbodyonline.com/ws.asp?studioid=6190&stype=-102&sTG=40&sView=day&sTrn=100000001

What type of life do you want? Can you think of all the ways in which strength enhances and enables your everyday life?  Don’t worry most folks cant either…Until that is they cant do the thing in which they are normally accustomed to.  Gardening, Picking up the grandchildren, jogging with the dog on a fall evening.  All of these things requires strength which is produced by your muscular system.  The best way to hedge yourself from the loss of muscle is to perform multi-joint movements such as the deadlift and squat.

What are we up against?

Muscle mass decreases as we age.  Studies have shown this decrease in muscle can begin as early as our mid-twenties.  In fact in our fourth decade of life adults can loose 3%-5% of muscle mass per year.  Again, this has a dramatic effect upon our independence, balance, and overall outlook upon life.

What can be done?

Fortunately we can take charge of our life and build muscle mass at any age.  One study done on 72-98 year old subjects showed 2.7% increase in muscle mass after 10 weeks of strength training done on a leg press machine.  What would happen if these same subjects where coached with better movements and better nutrition?

Crossfit:  Not just for physical specimens and genetic freaks

Rumors about with what “is” and “is not” CrossFit.  However, here at Level 1o CrossFit we have a wide range of programs aimed at placing people in an environment where they will be successful.  One such environment is our “Low intesity” class.  This class meets three days per week on Tuesdays, thursdays, and Saturdays.  Our focus is on building strength and confidence through barbell lifts and sound nutriton. It is a regular occurrence to hear participant remark about how added strength has improved their life in ways they could have not imagined previously. For more information on our programs, or to inquire about signing up, call 530.403.9866 or email Santos@level10crossfit.com

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 and coaching the movements most necessary for entry into our ongoing group class system. The Class will also discuss nutrition and life style changes in order to reach ones goals safely and efficiently. This class will meet on Mondays, Wednesdays, and Fridays at 7pm.  The first class is scheduled to meet on Monday October 17th. For any further information please email: Santos@level10crossfit.com or call 530.403.9866

http://fallstrengthchallenge.com/index.php/using-joomla/extensions/components/content-component/article-category-list/24-the-annual-fall-strength-challenge

In the beginning, before there was Level 10 Crossfit, there was what I affectionately called “Front Room Crossfit,” meaning that every morning around 7am, Crossfit was taking place in my under-400-square-foot, 80-year-old living/dining room. (Please don’t drop the barbells creates a whole new meaning when you have wood floor and a basement underneath you.) The warm up included moving dining table chairs into the kitchen, couches up against the wall and pulling equipment out into the now “functional” space. It started with Santos coaching Rhonda Libby and I, and Amy Hayse quickly joined us.

From the front room, to a empty half-building, to an entire building that has wall-to-wall black mats, rowers, pull up bars and the rest of the equipment we built up to create Level 10 Crossfit, Amy was there giving it her all at every class she attended and providing support and praise to her peers as she accomplished PR’s along everyone else in the class.

For me, personally, I loved it when Amy would show up to our early morning class (all of us still half asleep) with her shoes still untied but with an open and inviting personality. She always pushed me in workouts and was ready to encourage her peers any chance she got. When she found out she was pregnant for the 3rd time, she worked out hard with modifications all the way until little Addie was born and Amy re-joined us shortly after.

On July 12th, 2011 Amy began experiencing severe pain and was taken to the emergency room. She was immediately flown to Mercy General in Sacramento due to what they eventually would find out was three distinct arterial dissections — and extremely rare and serious diagnosis. These were creating mini-strokes and she was lucky to be alive. Amy spent the next seven days in the hospital with lots of prayers going up for healing and a quick return home.

Now, she has been home for over a month and has been resting and taking it easy while her body tries to recover. She misses her Crossfit family and her church family but has been incredibly blessed by both.

At Level 10 Crossfit, I have seen a diverse group of people, from different backgrounds and life experiences move beyond a community to a family. As part of this family it is with great pleasure that we are dedicating the Fall Strength Challenge to support Amy and her family as she is on the road to recovery and to help with support for the medical bills and whatever else they may need!

To sign-up click on the link below

https://clients.mindbodyonline.com/ASP/adm/home.asp?s

Alternative workouts

here are five workouts that should keep all you crazy crossfiters occupied till we get back

Day #1

5 rounds of…

400m run

50 double-unders

rest 3 min

Time each round individually and post to comments (example: 3:58, 4:22, 4:08, 4:40, 5:02)This is chance to work a skill movement while in a fatigued state. Scale to 35 or 20 double-unders if you are not proficient at the double-under.

*do 150 jump rope jump if you can not complete the required number of double-unders

day #2

10-1 burpee bear crawl

Bear crawl 40ft and perform 10 burpees. Bear crawl back 40ft and perform 9 burpees…etc etc untill you have worked down to 1 burpee

day #3

Annie’s evil twin

50-40-30-20-10 of wt lunges and sit-ups

if you have access to weights the loading for men is 40lb dumbells. Loading for women is 25lb dumbells.  Otherwise improvise by holding two gallon jugs of water or anything else that can add load.

Day #4

800m run (rest as long as it took for you to run 800m)

400m run (rest as long as it took for you to run 400)

400m run (rest as long as it took for you to run 400)

200m run (rest as long as it took for you to run 200)

200m run (rest as long as it took for your to run 200)

200m run (rest as long as it took for your to run 200)

Day #5

400m run

35 body weight squats

4x’s