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?

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!

February 9, 2010 in Level 10 Events, Upcoming Events, member news by admin

Gym Closed this Saturday

This saturday our usual 9am class will be canceled.  L10xf will be heading to Sacramento to compete in the Crossfit East Sac “Affiliate Throwdown.”  We will be fielding three teams which will compete with other Crossfit Affiliates from around Northern California and beyond.  The competition will be tough, but our teams have been training hard!

Check out some pictures from our team training day this past saturday.  I will leave out the details of the workout, but I will say that the two teams of five people completed this team WOD in just over 26 min.  Now, the length of the workout wasn’t as spectacular as was the finish.  The winner this day stopped the clock a humble 13 seconds before the other!  Talk about a photo finish.

What a finish!

Here are some pics from the day

January 20, 2010 in Level 10 Events, Nutrition, Upcoming Events, member news by admin

Final Results From Our Fall Paleo Challenge

The winner of our fall Paleo Challenge was announced shortly after our January end date, however, some other folks put together some staggering changes as well.  So, without any further delay here are your first, second, and third place finishers-Keely, John, and James.

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February Mid Month “On Ramp” Class

February will mark our first mid month “On Ramp” class.  This class will meet on Tuesday and Thursday at 7 pm, as well as on Saturday at 2 in the afternoon.  The class will begin on Tuesday February 16th at 7 pm.  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.

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Congratulation to our gold medal girls who competed in the Sacramento High Open last weekend.  You Girls Rock!!!

Shianne and Sofia collecting the hardware!

Sofia good elbows

Stand up, Shianne!

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January 4, 2010 in General Blog Posts, Paleo eating, Personal Record, Upcoming Events by admin

Back to Health

Cari setting up for a 3 rep max

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Level 3 Classes

Starting in February individuals wishing to attend our level 3 classes (5pm & 6pm) will be required to “test in.” This will be done to ensure that proper fitness and movement proficiency be established in order to attend our most physically demanding class times.  Those currently attending these classes will have proper time to work on any area’s that require attention.  Additionally, newly implemented testing measures will coincide with our new 4pm class that will be starting in February.

Details on testing will be coming soon!

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The Paleo Diet in the news: The Washington Post: Paleolithic Diet is so easy, Caveman actually did it

December 25, 2009 in Upcoming Events by admin

“On Ramp” Signups Start Now!

Our First 12 session “On-Ramp” Class is Enrolling Now!

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.  Classes begin Monday  January 4th at 4:00pm.  Space is limited to 8 individuals, so sign up soon to ensure your spot.  Drop by the gym or call or email us today to register.

ONLY TWO SPOTS LEFT>>>CALL TO RESERVE YOUR SPOT!!!!

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Goals 2010

Our 2010 goal board is up and ready…So think long and hard about what you will be lifting, running, and fueling towards in the next year!

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Jump Rope Rock Stars!!!!

Heather, Kylee, and Holly each knocked out double-unders on their very first attempts…Solid work ladies!

September 25, 2009 in Level 10 Events, Nutrition, Upcoming Events by admin

FGB Nearly Here!

The Crossfit community wide fundraiser workout “Fight Gone Bad” is this Saturday starting at 9 am, and although as a gym we have been lax in pushing the fundraiser end of things there is still time to make our goal of $500.  Those of you planning on giving can make checks out to “Sports Grants”.  Both cash and check donations will receive a receipt if one is needed. Remember there is no minimun donation and every bit will help us get to our goal.

The workout portion of the day will begin, as usual, with some dynamic range of movement (d-rom) exercises, calistenics, and light running.  We will then transition to the Rx’d girls and guys,  each athlete will have a counter so please attend even if you do not plan on working out, your help will be greatly appreciated and needed.  The Rx’d weights along with the scaling is as follows:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

I can’t wait for this event…it is sure to be another good one

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Tips on Alcohol and the famous Nor Cal Margarita

A number of folks have commented that they would love to give the upcomming Paleo Challenge a shot but the thought of giving up their wine is a deal breaker. Well, below is a supper short video from our neighbor in Chico, Robb Wolf, who has some helpful hints that can help us make the best of some really bad alcohol choices. Check it out, and next time your smooze’n make the Nor Cal Margarita. Cheers!

The NorCal Margarita- (thanks to Robb Wolf of CrossFit NorCal for sharing his secret recipe)
1 tall shot of tequila
Juice and pulp of 1/2 lime (squeeze the crap out of that lime and rake the pulp out with a fork)
Soda water (fill to taste)
Ice

September 3, 2009 in Nutrition, Upcoming Events by admin

Crossfit vs. Depression

Depression in the United States has doubled in the past ten years.  Statistics are showing that 23% of us will battle this disease at some point in our lives.  In the past depression has been classified as a biological issue only, and therefore treated with copious amounts of various anti-depresent medication (read: big money for drug manufactures).  However, more attention is being paid to the ramifications that refined carbs, sugar, and poor sleep are having on our health and well being. Now, obviously, depression is a complex and nuanced topic that can’t be solved by any one solution (medication included).  Yet with a little education, some dedicated and consistant lifestyle changes, and open communication between patients and their primary care physician (PCP) a huge dent can be put in the number of folks who suffer from the effects of depression.

Below is a crossfit/paleo approach to alievating depression:

Exercise is it’s own anti-depresant.  Research is showing that it’s role is often times as effective as medication, as it helps to improve the utilization of brain chemicals such as seritonin and dopamine.

Social conections help alieviate depression, the culture of Crossfit’s “community” helps to forge bonds of friendship both in and out of the gym.

Exposure to the sun helps your body with vitamin D synthysis which enhances our mood and can even help us get a better nights sleep

Pop’n your fishoil pills and cutting our refined carbs will put you well on your way to maintaining a sound mind & body.

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LABOR DAY WEEKEND SCHEDULE

Just a reminder that our Saturday 9am class will be canceled due to the holiday weekend.  In addition, our Monday schedule will be limited to only one class at 5pm. So if you can head over and join in on a little holiday workout fun.  The WOD in question will be “FIGHT GONE BETTER”.  This will be a twist on the classic WOD “Fight Gone Bad” so come our at 5pm and see what we have in store for ya!

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Congratulations go our to Skylar for hitting a 45kg snatch during our thursday Olympic lifting class.  AWESOME JOB, GIRL!!!!

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Cari has some hight standards for how her burpees are done

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Amy “diva factor” at Level 10

August 28, 2009 in Upcoming Events, member news by admin

Bad Girls, Bad Girls Whatcha Gonna Do?

Our Tuesday/Thursday Olympic lifting days are in full swing, and a number of people are already showing improved technique  through quality coaching (thanks Veronica!) and consistent exposure to the Clean & Jerk, and snatch.  So then, what better way to show off those newfound skills than to focus our efforts on a future endevor/adventure.

Veronica-Clean

Enter the “Bad Girl Open” being held on October 18th in the Bay Area

Firt barbell club (here) located in Los Altos, Ca will be holding their second annual Olympic lifting competition.  Entry fee is $40 and competitors are not required to lift in a traditional singlet-shorts and a t-shirt will suffice.  More info can be found at the Bad Girl Open website (here)

Crossfiters love good t-shirts, so if you are at all hesitant to enter do it for nothing else than for a shirt with this snazzy little tag line…Good Girls Tone, Bad Girls Lift

Mel showing off her killer jerk

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Chris and Jamie are at the mid-point of their Foundations sessions and are already seeing some amazing progress

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One Moving In, One Moving UP

Becky (above) is our newest L10XF member, but look out she moves like she’s a pro!

Jennifer absolutely rocked her fundamental sessions and will be Way Ahead of the game when she starts up in our group class system.