Blog Archives - CrossFit Las Vegas

Blog Archive

18 Jun 2014

6/18/14

mikeshigs

Bowling at the South Point!
Alrighty guys.  We’re gonna head over to the South Point this coming Sunday, 6/22, at around 5pm for some good times and good laughs while we pretend to know how to bowl.  At least I know I’ll be pretending.

6/18 7pm Class Cancelled
The 7pm on this Wednesday evening will be cancelled for a staff meeting.

Construction Coming
I’ve been informed that our construction in the office area will begin on Monday the 23rd.  We can expect completion by 7/23.

Wednesday, 6/18/14
Weighted Dips 6X3

Nancy
5 Rnds
400m Run
15 OHS 95/65 

08 Jun 2014

6/9/14

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Save the Date:

June 16,17, and 18 NPFL National Pro Fitness league  at the Orleans arena.  Go and check out some amazing elite athletes go head to head.

Head-to-Head Team Fitness Races
Introducing the world’s first professional spectator sport with co-ed teams competing in human performance races. This is a mainstream sporting event that is fan, TV, and sponsor friendly. Picture two 8-person teams (4 men, 4 women, with one of each being over 40 years old) going head to head in matches throughout a season that is not unlike an abbreviated NFL season. Two-hour matches with fixed but flexible rules that are designed to force teams to strategize. The competitions will be easy to follow, and a very smart team that executes flawlessly could outwit a fitter team in any given match. There will be consistent structure for every match, all events known ahead of time, and substitutions on the fly.

 

Gym activity scheduled for June 22 at South Point, we are going bowling.

Crossfit Games in Carson CA. July 25-27

Unicorn series II and CFLV Anniversary Party  at Gold Strike Scheduled for August 9.

Strength
Back Squat
6X2 @87%-92%

WOD
FT
400m Run
25 KB SDHP 53/35
25 KB Swings
25 Push ups
400m Run
25 Push ups
25 KB Swings
25 KB SDHP
400m Run

05 Jun 2014

6/6/14

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There is a psychological principle called cognitive dissonance.  It can be defined as the uncomfortable psychological state that arises when how you see  yourself and what is really happening come into conflict.  Many athletes who experience this conflict revert to their comfort zone.

“You can’t outperform your self-image.” –Dennis Connor

“Life is a collection of self-fulfilling prophecies.” –John Nabor

How we view ourselves, on a sub-concious level, is what will play out in our lives.  I love these two quotes above.  They are short but incredibly powerful.

Beliefs drive behaviors and self-limiting beliefs lead to self-defeating behaviors.  Believe in yourself and your abilities.

What are your personal belief systems?  Have you ever peeled back all of the layers to find out what drives you and why?  It is not an easy task, but worth the effort.

Those of you that are signed up for the gymnastics seminar on Saturday, we will start at 9:00!  Remember to wear clothing you can move in and be prepared to work on your skills!

 

Friday, 6/6
7 x 2
1 HP Clean + 1 Clean
Rest 75sec
4 ITR
25 cal Row Sprint
15 Box Jumps, 24/20
04 Jun 2014

6/5/14

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Take a minute to think about how this might apply to YOUR life.  What is important to you?  Do you make the time for it/her/him/them?  Are YOU making choices congruent to what you are wanting?

Nice work today on the assessment testing!  How’d you do?  Were you surprised?  Were you able to do more pull-ups than you thought you could?  How was your stamina on the Tabata squats?  Where would you like to improve?  Remember to keep track of your progress.  Measure what you can.

I am excited about the gymnastics seminar on Saturday.  There are skills I could improve upon and I am looking forward to the opportunity to learn.  If you are interested in coming, pull one of the coaches aside and let them know.

The gymnastics seminar is Saturday from 9 to 5.  We will have the opportunity to learn from an incredible athlete.  Gillian Ward will teach us body control as it applies to Crossfit.

Stay tuned for the time of our upcoming activity.  We will be bowling at the South Point on Sunday 6/22.

Thursday, 6/5
2 Front Squat
Every 50sec for 9rds
For Time:
200m Run
12 Deadlifts, 225/165
200m Run
9 Deadlifts, 250/185
200m Run
6 Deadlifts, 270/200
200m Run
3 Deadlfts, 285/210

 

03 Jun 2014

6/4/14

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Gymnastics Seminar Sat, June 7th

There are only a few days left to decide that maybe you actually COULD use a little help with your gymnastics (I mean . . really,  who couldn’t!) and sign up for the seminar on Saturday.  

 

Wednesday, 6/4
Assessment Day
400m Med Ball Run for time, 20/14

Max Dips
Max Pull Ups
Max Push Ups
Sit Ups in 60 seconds
Tabata Squats

 

02 Jun 2014

6/3/14

And who might this be. . . 

 

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Recognize him now?

 

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I forgot to remind everyone that this week is the first week of our new a.m. schedule!  Say goodbye to the 8:30 a.m. and HELLOOOOO to the new 7:00 a.m. class!  Our newest trainer (you know, the one who talks a little funny. . . and the guy in the pictures above) will be coaching the 6 a.m. and the 7 a.m. classes.  Welcome aboard Blair!

There are only a few days left to decide that maybe you actually COULD use a little help with your gymnastics (I mean . . really,  who couldn’t!) and sign up for the seminar on Saturday.  

 

We have a new athlete of the month!  Mr. Jon Sanner himself!  Check out the AOTM board and see if you can learn something new about one of our “Noonie Goonies.”

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Tuesday 6/3/14

Push Press
5×3 @ 80-83& 1RM
4 ITR:
10 KB Swings, 24kg/16kg
50m Sprint
10 KB Swings, 24kg/16kg
See you all at the gym!  :)

 

01 Jun 2014

6/2/14

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Fundamentals of Gymnastics Workshop
Saturday June 7th. $150 per person. Open to members and trainers!! Gillian is a fantastic friend to the gym and she and her husband Mac will be coming out from the east coast to help those of us looking to improve our understanding and performance of the gymnastic skills utilized in CrossFit workouts!

Everyone of our members has something that can be learned and worked on at this seminar!  Handstand push ups not a good time for ya?  Sign up for the workshop!  Sick of not being able to do unassisted dips and pull ups?  Come in for the workshop.  Pissy that the muscle up has eluded you?  Go ahead and finish the sentence for me…

6/2/14

Monday 6/2

Back Squat 1RM
For Time:
200 Double Unders
At the top of every minute, perform 3 Back Squats @ 70% 1RM.

 

29 May 2014

5/30/14

Fundamentals of Gymnastics Workshop
Saturday June 7th. $150 per person. Open to members and trainers!! Gillian is a fantastic friend to the gym and she and her husband Mac will be coming out from the east coast to help those of us looking to improve our understanding and performance of the gymnastic skills utilized in CrossFit workouts!

Everyone of our members has something that can be learned and worked on at this seminar!  Handstand push ups not a good time for ya?  Sign up for the workshop!  Sick of not being able to do unassisted dips and pull ups?  Come in for the workshop.  Pissy that the muscle up has eluded you?  Go ahead and finish the sentence for me…

Friday, 5/30/14
7X2
1 HPC+1Clean rest 90sec add 10lbs

FT (7)
15-12-9-6-3
Power Snatches 95/55
Burpees 

28 May 2014

5/29/14

Fundamentals of Gymnastics Workshop
Saturday June 7th. $150 per person. Open to members and trainers!! Gillian is a fantastic friend to the gym and she and her husband Mac will be coming out from the east coast to help those of us looking to improve our understanding and performance of the gymnastic skills utilized in CrossFit workouts!

Everyone of our members has something that can be learned and worked on at this seminar!  Handstand push ups not a good time for ya?  Sign up for the workshop!  Sick of not being able to do unassisted dips and pull ups?  Come in for the workshop.  Pissy that the muscle up has eluded you?  Go ahead and finish the sentence for me…

Reflection
I’m sitting here with my right knee wrapped up after having my meniscus scoped and I’m wondering what exactly I could have done to avoided needing the surgery in the first place.  Before I get to my conclusions, let’s do a little background story.

I’ve been involved in the fitness industry in one form or another since 2001 after graduating from NIU.  Interestingly, even though I went to school for exercise science, I received very little instruction on how to lift properly.  That said, at the time I felt I knew enough about what I was doing to ensure proper movement mechanics.  After moving to Las Vegas in 2003/04, my knees started to bug me badly enough that stairs were a nightmare for a period of about 3 months.  An MRI of the right knee revealed a decent tear of the medial meniscus.  By the time the MRI results were revealed my right knee pain had abated to the point that I felt fine enough to resume activity (squatting).  Though the doctor did recommend surgery at the time, I didn’t see the need since the pain had subsided.  Fast forward to me discovering CrossFit, Broz, and actual proper mechanics. This seems like a good place to get the list going…

1.  I shouldn’t have assumed I knew anything.  I really should have looked a lot more into different schools of thought on what proper technique was and worked on it far more diligently.

2.  Self-care, rest, mobilization, and flexibility should have always been present in my training.  Hell, this is still something I personally struggle with.

3.  After having found CrossFit and meeting Broz, I started to finally learn and implement proper mechanics into my training.  However, I was like a kid in the candy store and went all out.  I started moving forward with adding weight far too much, far too soon.  My connective and support tissues didn’t like that.

4.  After a spell of time, the knee problems returned (both knees by that point).  Not surprisingly, another MRI revealed the same issue.  Like it would have been something different? (Insert my infamous sarcasm here).  Again, surgery was recommended and, again, I opted not to.

I finally caved at the beginning of this year and scheduled the surgeries.  Where is all this going anyway, you ask?

1.  Know that you don’t know.  Continue to search, read, learn, and seek instruction.  This is probably the biggest of my points.

2.  A workout program is simply that, a workout program.  There is far more involved in a healthy lifestyle than training.  Plan your recovery, self-maintenance, rest, and nutrition just like you would your training.

3.  Don’t be greedy.  Progress will come, especially to the new-comers.  That doesn’t give the green light to throw common sense and caution to the wind.  Take your progress seriously and slowly.

4.  Denial is effing stupid.  If it hurts and keeps creeping back up, it needs to be fixed.  Period.

Thursday, 5/29/14
EMOM for 9min
2 Front Squats add 10-20lbs

EMOM 10min
Odd min max rep PushPress 95/55
Even min max rep Box Jumps 24/20 

27 May 2014

5/28/14

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Fundamentals of Gymnastics Workshop
Saturday June 7th. $150 per person. Open to members and trainers!! Gillian is a fantastic friend to the gym and she and her husband Mac will be coming out from the east coast to help those of us looking to improve our understanding and performance of the gymnastic skills utilized in CrossFit workouts!

Everyone of our members has something that can be learned and worked on at this seminar!  Handstand push ups not a good time for ya?  Sign up for the workshop!  Sick of not being able to do unassisted dips and pull ups?  Come in for the workshop.  Pissy that the muscle up has eluded you?  Go ahead and finish the sentence for me…

Some Announcements
We are changing our free intro class on Saturdays at 12pm.  Rather than offer the Intro Day once a week at a specific time, all Intro Days, from here forward, will be scheduled on a 1on1 basis with Joe.

As of June 1st we are moving the 8:30 am class to 7am.  Blair Parkin will be the morning trainer for both the 6am and 7am classes Monday through Friday.

Wednesday, 5/28/14
Athletes Choice
Pull ups/Chin ups
3XMR

FT (10)
400m Run
30 Squat Clean 135/95
400m Run


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11th And 12th October, 2014

RECIPE OF THE DAY

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