Our “On Ramp” Class for those new to CrossFit will kickoff May 16th, 2011.  This class is for healthy individuals who are new to the CrossFit method of training.  This class will meet 12 total times on Monday and Wednesday at 7pm, and Friday at 6pm.  This class is limited to the first 10 people who sign-up.  During our four weeks together we will teach you the movements most nessesary for entry into our ongoing group class system.  We will also cover nutrition and lifestyle choices that will get your looking, feeling, and performing your best!

To sign-up click on the link below

1. Have your picture (front, side, back) taken at the gym on or before the start date of March 15th, 2011.

2. Pay the $20 “Buy in” to take part in the challenge.

Unlike our past challenges we will be doing only a “before/after” portion.  Meaning that ones body composition changes over the course of the eight week challenge will be the sole determiner of the winner.  After the eight weeks are up the winner will take home the total “buy-in” purse.

So, stock the kitchen with some paleo friendly meals and give it eight weeks to a body that looks, feels and performs at its peak!

Tara and james showing what eight weeks can do!

Renowned author, Highland Games competitor, and RKC Senior instructor Dan John will be bringing his vast fitness knowledge to Level 10 Crossfit on Saturday, January 29th 2011. This one day event will begin at 9am and will wrap up at 5pm. A catered BBQ lunch is included with registration. The cost for this event is $200 and will be caped at 25 attendees so sign up now!

Register through MindBody online by clicking on the banner above

• Fall Strength Challenge Results – Men
• Fall Strength Challenge Results – Women

You will need Adobe Reader to view these files.  If you don’t have Adobe Reader, you can download it here.

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We are thrilled to have legendary author, Highlands Games competitor, and senior RKC instructor, Dan John in town for a one day seminar on January 29th 2011.  The seminar will start at 9am and wrap up by 5pm.  The event will be caped at 25 people and will include a hearty lunch.

Cost for the event is $200 and can be purchased on line shortly

Coach John’s book, Never let go, is a must read for anyone passionate about all things fitness.  If you have yet to get you hands around this incredible book, click (here)

*set-up and registration crew meet at 8am

* The first workout will begin at 9am.

* Spectators are free.  We have plenty of space for Ez-up tents, chairs, and even travel trailers! Just be respectful and pick-up after yourselves as much as possible.

*There will be  Paleo Goodness provided by a local non profit that will be available throughout the day.

*The weather looks to be partly cloudy with a chance of some light showers.  Now, this should not effect the workouts in anyway, however, both spectator and athlete prepare for the possibility for some light rain.

*Please bring any items that you may possibly need during the course of five workouts i.e tape, chalk, band-aids, water

*Do not park in any spots that look to belong to the ford dealership.  There are 25 spots in the lot adjacent to our gym for parking, as well as the Big Lots parking lot.

*Athlete registration will remain open for the last four male spots and the final female spot.  Spread the word and lets get this event sold out so we can have full heats all the way though!

Address: 2628 Lincoln Blvd, Oroville, Ca 95965

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Equipment for sale

We will have the following pieces of equipment for sale:

50ft ropes x 6 (used only for one day) $100 each

TDS flat bench x1 (used only for one day) $125

Apollo 25lb plates x 2 (used only for one day) $45 per pair

Apollo 10kilo plates x 4 (used only for one day) $40 per pair

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Heat #1

1. Ben Alderman

2. Jeff Alexander

3. Ryan Armosino

4. Justin Arnest

5. Chad Augustin

6. Gary Baron

Heat #2

1. Bob Beal

2. Matt Brown

3. Xavier Casillas

4. Travis Cassidy

5. Casey Corbaley

6. Moses Cordova

Heat #3

1. Terry Dickman

2. Steve Ellingson

3. Jarrad Fisher

4. Jim Garvin

5. Buddy Hitchcock

6. Wes Hutchinson

Heat #4

1. Alan Inman

2. Danny Lehr

3. Perris McClanahan

4. Trenton Mckernan

5. Johnny Medina

6. Johnny Median Jr.

Heat #5

1.Matt Moraida

2. Jake Neubauer

3. Chris Poblano

4. Grant Raup

5. Justin Riley

6. James Seegert

Heat #6

1.

2. Jon Skaggs

3. Ryan Smith

4. Colin Switzer

5.

6. Matthew Webb

Heat #7

1. Todd Weygandt

2. Shawn Wolf

3. Grant Connor

4. Open (register: Here)

5. Open (register: Here)

6. Open (register: Here)

Heat #8

1. Tara Atteberry

2. Kim Churchill

3. Katie Deluca

4. Lynn Hunter

5. Steffanie Jackson

6. Jenny LaBaw

Heat #9

1. Charm Mathis

2. Cari Mauldin

3. Araceli Mazariego

4. Jennie Mckernan

5. Open (click on the link available here to register)

6. Susie Morgado

Heat #10

1. Veronica Opazo

2. Amber Rhoades

3. Brenda Seegert

4. Christy Smith

5. Natalie Taylor

6. Brittany Williams

* Note there are four male spots open.  If these spots fill up by the day of the event, these last four competitors will fill in the remainder of heat #7.

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Scoring

Highest placing male and female finisher will be awarded one point.  Every subsequent finish position will be given an ascending point value.  In the event of a tie the person with the hight finish position from the previous workout will be awarded the lower score.  After completing the five workouts the male and female with the fewest points will be declared the winner!

Sled pull/push/db thruster

50ft prowler sled pull (additional 25lb plate, 10lb plate for males/additional 10lb plate, and 5lb plate for females)

50ft prowler sled push(weight stays on the sled)

12,9,6,9,12 of Dumbbell thrusters (40lb dumbbells for males/25lb dumbbells for females)

Each athlete will begin seated on the ground.  Once the heat begins each person will pull the loaded sled 50 feet until the sled touched a weight plate placed on the ground in front of each athlete.  Once the sled has been pulled the athlete will then push the sled until it again touches a weight plate set 50ft from the previous plate.  They will then retrieve a pair of dumbells and begin the first set of thrusters:12 reps.  Once the set is completed the athlete must assume the start position and begin the second round of sled pulls/pushes.  This sequence will continue until you have completed the rep scheme: 12,9,6,9, and 12.

Male Winner: Chad Augustin 5:08

Female Winner: Jenny LaBaw 5:06

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Time Cap: 10min

Scaling: 30lb dumbbells for males/20lb dumbells for females

*Note the empty sled weighs 80lbs

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Teaser pic of the first workout to take place at our "fall Strength Challenge"

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Workout #2: Start time 10:30

Row/Close-grip bench/Muscle-up

In 7min complete a 400m row; with the remaining time find your 3rm close-grip bench press (females perform a 3rm bench press.) Hand placement for male will be 14 inch max width.

After completing the row each competitor will work from an empty bar and complete three consecutive bench press/close-grip bench press reps.  For safety each athlete will have a spotter, however, any touch of the bar by the spotter will result in a voided rep.

At the conclusion of the seven minutes each competitor will immediately perform as many muscle-ups as possible in two minutes.  If one is unable to perform a muscle-up the two minutes will lapse and the workout will be over.  The workout will still be considered Rx’d even if no muscle-ups are completed in the two minutes.  At the conclusion of the two minutes each successful muscle-up will be awarded 5lb.  This additional weight along with the 3rm close-grip bench/bench press will be added together to form a composite score for the workout.

Example: Three rep max weight: 185lbs + 7 muscle-ups (5lbs per)=220 total pounds

Male Winner: Gary Baron 35o total pounds

Female Winner: Lynn Hunter 215 total pounds

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Scaling: None

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Workout #3 & #4: Approximate start time 12:15

Sandbag/dead/clean/shoulder to overhead

In two minutes complete a 200m sandbag run (50lb bag females/70lb bag males.) With the remaining time perform as many deadlift reps as possible (167lbs/255lbs)

Rest one minute (during this time each athlete must strip the bar in preparation for the next interval.)

In two minutes complete a 200m sandbag run (50lb bag females/ 70lb bag males.) With the remaining time perform as many hang power clean reps as possible (97lbs/165lbs)

Rest one minute (during this time each athlete must strip the bar in preparation for the next interval.)

In two minutes complete a 200m sandbag run (50lb bag females/70lb bag males.) With the remaining time perform as may shoulder to over head reps as possible (77lbs/115lbs)

Male Winner: Justin Riley 72 reps

Female Winner: Jenny LaBaw 72 reps

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Scaling: Males perform 225lb deadlift, 135lb clean, 95lb shoulder to overhead (scaling of one movement will result in the scaling of the other two as well.)

Females perform 123lb deadlift, 77lb clean, and 65lb shoulder to overhead (scaling of one movement will result in the scaling of the other two as well.)

Female and male set-up for wod#3

At the conclusion of the last 2 minute interval (no rest after the shoulder to over head) each competitor will immediately begin workout #4 (scoring for this workout will be completely separate from workout #3)

Workout #4

toes-to-bar/double-under/ burpee

Four rounds for time of:

10 toes-to-bar

20 double-unders

10 burpees

Male Winner: Chad Augustin 4:32

Female Winner: Brittany Williams 160 total reps

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The time cap: 6 min.  If the workout is completed under the cap he/she will be ranked according to their time, however, if the athlete is unable to finish under the cap the workout will be scored off total reps completed.

Scaling-None

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Final workout: Approximate start time 4:00

farmers/bar & bell Carry/ohs

1 round for time of..

150ft farmers walk (turn at 75ft) (140lbs/280lbs)

20 pull-ups

empty barbell and Kb carry (35/53) down small hill (approximately 150m)

Once down the hill you must load your barbell and complete 20 overhead squats (77/115) followed by 35 kb swings (35/53)

unload bar and return the empty bar and bell to the start position at the top of the hill

20 pull-ups

150ft farmers walk (turn at 75ft) (140/280)

“Small Hill”

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Time Cap: 15 min

Scaling: farmers walk (100/180)

Pull-ups: Band

Over head squat: 55lbs females, 87 males

Kettlebell (26/44)

Male Winner: Chad Augustin 8:11

Female Winner: Jenny LaBaw 8:19

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Overall Winners: Chad Augustin and Jenny LaBaw

Here are the implements that will be used for Wod #1 of our “Fall Strength Challenge.”  This picture represents the mens weight and will be scaled back for the women’s heats.  Remember to sign up by October 23rd in order to get your event t-shirt.

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The “Crossfit world” is woefully deficient in pulling movements.  Kipping pull-ups are employed often, however, on a whole pushing movements dominate the crossfit scene.  This is not only detrimental to your overall fitness, it is unhealthy from a postural and injury standpoint.  This week look to add in more pulling movements to help facilitate proper balance between opposing muscle group.  Try things like dynamic sled pulls, barbell rows, Kroc rows, or even the good ol’ body row using gymnastic rings (add an elevated box if you feel spunky.)  Another pulling movement that doesn’t get the attention it deserves is the basic gym class rope climb.  practice the different progressions till each one can be used on a moments notice!  still want a challenge? try climbing with no feet!

Address:

CrossFit East Sacramento
891 57th St
Sacramento, CA 95819
(916) 476-4174

From Arden/Carmichael (Red):
Head West on Fair Oaks
After the Bridge, stay right onto H St.
Turn Left on 57th St.
Turn Left into Antique Mall

From Downtown/East Sac (Blue):
Head East on H St. (you cannot turn onto 57th St from J St.)
Turn Right on 57th St.
Turn Left into Antique Mall

From Highway 50 (Yellow):
Head North on 65th St
65 becomes Elvas
Take ramp from Elvas to 57th St
Turn Right onto 57th St
Turn Right into Antique Mall