Blog Archives - Page 25 of 77 - CrossFit Las Vegas

Blog Archive

13 Jun 2013

6/14/13

fats

 

Why Fat is Great For You– charlespoliquin.com

Share the Pain
We have Share the Pain coming up next week everyone!  From the 19th to the 21st our CrossFit classes will open to friends and family at no charge.  Those close to you no longer have a reason as lame as “I can’t find time” now.  Bring them in and show them why you won’t stop talking and facebooking about CrossFit!  Don’t forget to tell them about the referral program either.  When they sign up for On Ramp they get $25 off, and you’ll get the same off your next month’s dues.

CrossFit Kids Lock In
Parents!  Want a night out?  Perhaps you’d like a chance to go to bed and not have to get up in the middle of the night?  Or maybe…?  Our Kids Lock In will be on Saturday the 15th starting at 6pm!  It’ll be over by Sunday morning at 8am. Just like last year, the kids will be playing games, doing CrossFit, having dinner, and watching movies to the very late hours of the night.  Heck, maybe they can make it past 11pm this time!  Parents, please be sure that the kids arrive with proper sleeping attire and arrangements.  Participation for the Lock In will be $30.

STRENGTH
Clean
Work up to heavy single
5 x 1 at that weight
(30 minutes)

WOD
3 Rounds
50 x Russian Kettlebell Swings
15 x Toes To Bar
20 Lunges w/Kettlebell

12 Jun 2013

6/13/13

enish

 

Share the Pain
We have Share the Pain coming up next week everyone!  From the 19th to the 21st our CrossFit classes will open to friends and family at no charge.  Those close to you no longer have a reason as lame as “I can’t find time” now.  Bring them in and show them why you won’t stop talking and facebooking about CrossFit!  Don’t forget to tell them about the referral program either.  When they sign up for On Ramp they get $25 off, and you’ll get the same off your next month’s dues.

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

CrossFit Kids Lock In
Parents!  Want a night out?  Perhaps you’d like a chance to go to bed and not have to get up in the middle of the night?  Or maybe…?  Our Kids Lock In will be on Saturday the 15th starting at 6pm!  It’ll be over by Sunday morning at 8am. Just like last year, the kids will be playing games, doing CrossFit, having dinner, and watching movies to the very late hours of the night.  Heck, maybe they can make it past 11pm this time!  Parents, please be sure that the kids arrive with proper sleeping attire and arrangements.  Participation for the Lock In will be $30.

WOD
Every 3 minutes for 30 minutes
Athlete chooses either:
1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
or
1 Round of Nate:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (2 pood/1.5 pood)
-Then-
200m Run after every round completed.

11 Jun 2013

6/12/13

beef-corn-fed-vs-grass-fed-beef-steak

 

Guest Post from Andi Petty:

Where’s the Grass-Fed Beef?

One of the most prominent topics in not only the Paleo world but the food industry in general has been the great ‘Grass-Fed vs. Grain-Fed’ debate.  There has been a much-needed surge of awareness around the fact that we as consumers need to be more conscious of the quality of meat that we are buying.  In Joe’s post earlier this week, he mentioned that one of the ways to clean up your diet is to purchase your meat from ‘a reputable grass-fed meat organization such as Bar 10 Beef’.  Last month, CrossFit Las Vegas placed orders from Bar 10 Beef for a variety of premium packages of grass-fed meat.  It was heavily promoted and quite a few members of the gym placed orders. Some of you reading this right now might even be enjoying a delicious homemade burger made from that meat. If so, I’m jealous. (And hungry).

The rest of you might be wondering what the big deal is or if it really makes that much of a difference.  I’ve even had someone argue that they don’t feel any better or worse when they eat grain-fed vs. grass-fed so why should they spend the extra money?  What’s the problem with eating grain-fed beef? Well, you’re about to get the same, simple, shpeal that they did.

  1. It’s Not Natural: The creation of huge national chains such as McDonald’s spawned the demand for lots and lots of ‘meat’ to make their burgers.  This increase in demand triggered the food industry to come up with a way to produce more meat in the least amount of time and in the most cost-effective way.  That is when cows began to be fed corn and whole grains – a subsidized product that is extremely cheap.  Prior to this, cows lived on grass farms where they grazed naturally on the vegetation that grew.  Bottom line: Cows shouldn’t be eating corn and ‘whole grains’. They should be eating grass. When they eat corn, their body isn’t able to digest it properly, which leads to sick and dying cattle.  But don’t worry, at that point they are pumped full of antibiotics so they can stay alive long enough to be served at your local grocery store.  Oh, and hormones so they can grow even faster.
  2. “You are what you eat”: I’m not one for clichés (I prefer puns) but this one holds very true to this topic.  What the cows eat, in addition to the antibiotics that they are given, gets stored in their body and absorbed into their blood, meat and fat.  When they are slaughtered, sliced up and sent out to the ‘meat’ section that you shop in, those antibiotics, grains and hormones end up on your dinner plate.  I don’t know about you, but that does not sound appetizing to me. At all.
  3. Omega-3 & Omega-6 Imbalance: Omega-3 fatty acids are the good guys.  They help reduce inflammation, prevent diseases and are essential for brain development in little ones! We need them in order for our bodies to function properly and the number one way to benefit from them is to include those sources in our diet. Our bodies can’t create this fatty acid naturally. Omega-3s can be found in cold-water fish, flaxseed and walnuts to name a few sources.  There are also Omega-3 supplements that you can take (whatdaya know, something else our gym provides) in the form of fish oil. Then there’s the bad guy, Omega-6 (dun dun dun).  These fatty acids are found in processed foods, including those that are cooked in vegetable oil and – you guessed it – the same grains and corn being grown by our food industry and then fed to the cattle. Throwing your body out-of-whack by consuming too much omega-6 and not enough omega-3 is proven to lead to serious illness such as heart disease and diabetes.  So the whole idea that eating ‘too much red meat leads to heart disease’ can potentially be argued as ‘too much red meat of crappy quality’ is the problem.

Look, I get it.  Grass-fed meat can be more expensive depending on where you are shopping. I know what it’s like to be a baller on a budget and I’m only working to feed one (plus a 7lb pup) so I can only imagine the price tag of feeding a household this way.  But, the little bit of extra money that you’re saving now by eating meat of poor-quality is going to lead to an even bigger price tag on your health in the long run.  Heart disease and diabetes?? Ain’t nobody got time for that! Luckily, we attend a gym that knows the importance of not only our physicality, strength and fitness but our health and nutrition needs as well.

(P.S Trader Joe’s sells grass-fed meat and it’s cheaper than Whole Foods! Just sayin!)

Above Picture Courtesy Of: http://www.mantra4men.com/life/the-kitchen/grass-fed-beef-demand-is-growing-as-americans-become-less-ignorant/

Andi has been kind enough to provide us some of her blogging expertise from time to time.  You can find more of her wisdom at lifescraving.com

STRENGTH
Snatch
Work up to heavy single
5 x 1 at that weight
(30 minutes)

WOD
AMRAP – 10 Minutes
10 x Wall Ball (20#/14#)
10 x Deadlift (115#/85#)
10 x Burpee Bar Over

10 Jun 2013

6/11/13

prifoldShare the Pain
We have Share the Pain coming up next week everyone!  From the 19th to the 21st our CrossFit classes will open to friends and family at no charge.  Those close to you no longer have a reason as lame as “I can’t find time” now.  Bring them in and show them why you won’t stop talking and facebooking about CrossFit!  Don’t forget to tell them about the referral program either.  When they sign up for On Ramp they get $25 off, and you’ll get the same off your next month’s dues.

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

STRENGTH
Push Press or Jerk
Take 15 minutes to build up to a heavy 1
3 x 1 at that weight

WOD
400m Run
30-20-10
Alternating Dumbbell Snatch (45#/25#)
V-Ups
Double Under
400m Run

09 Jun 2013

6/10/13

real-food-sign

Real Food – foodrenegade.com

Slowly and steadily over the past few years I’m noticing an encouraging trend in how people feed themselves and their families.  Through continued and self-driven research, these people have found things like the Paleo Diet, Real Food, etc.  They’re turning away from the boxes and labels and looking toward incorporating actual food sources into their eating.  Why is this so important?

Since mass food production began in the early 1900’s, food manufacturing companies have researched cheaper and more efficient ways to produce and lengthen the shelf life of food.  In doing so, they pretty much eliminate the product from being actual food.  Really quick look at the first sentence in this paragraph again and find the oxy-moron.  Food isn’t supposed to be manufactured.

In their endless pursuit of maximizing output, and thus profit, they’ve integrated the use of chemicals and preservatives that the human body cannot be expected to adapt to.  As a result, our current society is rife with dietary diseases such as cancer, diabetes, cardiovascular disease.  This list goes on.

In returning to more “traditional” food sources we are essentially flipping the modern food producers and their lobbyists the finger.  We no longer look to them for guidance on what is healthy because we see it was their products that caused the problems in the first place.

Everyone can do this easily too!  Start by taking anything that’s been on the pantry shelf for more than 3 months and toss it.  BTW, that 3 months is being way generous.  Replace these items with perishable foods that typically line the perimeter of a grocery store.  I found this to be the easiest step.

Next, get involved with a reputable grass-fed meat organization such as Bar 10 Beef.  The only reason this is a second step is because these items need to be picked up at a specific location that is set up with order drop offs.  Don’t bat an eyelash at the diference in cost per pound of meat.  Typically the diference is less than a dollar more per pound.  Even if the difference were higher, isn’t the health of you and your family worth the price tag?

To continue your re-education, re-educate yourself.  Research the benefits changing how the family approaches food.  learn how to cook.  Learn about the benefits of cooking in real butter.  Yes, butter.  Don’t forget tallow and lard.  You can start your research on sites like foodrenegade.com and westonaprice.org.

CrossFit Kids Lock In
Parents!  Want a night out?  Perhaps you’d like a chance to go to bed and not have to get up in the middle of the night?  Or maybe…?  Our Kids Lock In will be on Saturday the 15th starting at 6pm!  It’ll be over by Sunday morning at 8am. Just like last year, the kids will be playing games, doing CrossFit, having dinner, and watching movies to the very late hours of the night.  Heck, maybe they can make it past 11pm this time!  Parents, please be sure that the kids arrive with proper sleeping attire and arrangements.  Participation for the Lock In will be $30.

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

WOD
Back Squat
4 x 3
Start at 60%, add 10-20 lbs each set
-Then-
1 max rep set @ starting weight
(approx. 5-10 reps)

10 Rounds
5 x Power Clean (135#/95#)
5 x Box Jumps

06 Jun 2013

6/7/13

For those of us that missed it here’s our resident Ninja, Tristan Jih, on America’s Got Talent.

CrossFit Kids Lock In
Parents!  Want a night out?  Perhaps you’d like a chance to go to bed and not have to get up in the middle of the night?  Or maybe…?  Our Kids Lock In will be on Saturday the 15th starting at 6pm!  It’ll be over by Sunday morning at 8am.Just like last year, the kids will be playing games, doing CrossFit, having dinner, and watching movies to the very late hours of the night.  Heck, maybe they can make it past 11pm this time!  Parents, please be sure that the kids arrive with proper sleeping attire and arrangements.  Participation for the Lock In will be $30.

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

Group Hike at Mt. Charleston
This Sunday is the second Sunday of the month which means the gym will be closed for a gym activity. This Sunday meet at the gym at 8:15am so we can carpool for a nice hike up Mt. Charleston.

WOD
Overhead Squat
Complete 5 rounds
10 x overheads squats every 2 minutes
Athlete chooses weight used

Death By Bodyweight
(Top of every minute you add 1 rep per movement and need to complete those reps within that minute).

1 Pull Up
1 Push Up
1 Box Jump

2 Pull Ups
2 Push Ups
2 Box Jumps

3 Pull Ups
3 Push Ups
3 Box Jumps……

05 Jun 2013

6/6/13

lock-inCrossFit Kids Lock In
Parents!  Want a night out?  Perhaps you’d like a chance to go to bed and not have to get up in the middle of the night?  Or maybe…?  Our Kids Lock In will be on Saturday the 15th starting at 6pm!  It’ll be over by Sunday morning at 8am.Just like last year, the kids will be playing games, doing CrossFit, having dinner, and watching movies to the very late hours of the night.  Heck, maybe they can make it past 11pm this time!  Parents, please be sure that the kids arrive with proper sleeping attire and arrangements.  Participation for the Lock In will be $30.

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

Group Hike at Mt. Charleston
This Sunday is the second Sunday of the month which means the gym will be closed for a gym activity. This Sunday meet at the gym at 8:15am so we can carpool for a nice hike up Mt. Charleston.

WOD
100 Double Unders
50 Handstand Push Ups
40 Toes To Bar
30 Shoulder To Overhead (185#/135#)

04 Jun 2013

6/5/13

Based on the fact that we used the thruster yesterday, I thought it wouldn’t be a bad idea to review what the thruster should look like.  We’ll also talk about some common errors and fixes for them.  Lastly, we’ll look at the benefits of the thruster.

Without trying to provide a verbatim transcript of the video above, the thruster is simply a front squat that immediately and powerfully continues into an overhead movement.  Looking at the performance points of both movements one of the most important concepts to retain the barbell inline with the arches of the feet as it travels.  This is accomplished, during the front squat, with an upright torso and strong rack postion on the front of the shoulders.

In order for the torso to remain upright the muscles of the mid and lower back, as well as the abdomen, need to be held tightly in place. The rack position is largely dependent on the athlete’s mobility and flexibility in the chest, lats, shoulders, and triceps.  With a relatively mobile and flexible athlete, the rack position places the bar just behind the front deltoid of the shoulders.

As the athlete squats, the points to look for, in addition to bar position, are appropriate stance width (just outside shoulders for most), weight in the heels, knees pushing out inline with the toes, and hip crease dropping below the top of the knee at the bottom of the movement.

At the top of the squat the hips need to reach full extension (stand up completely) before the barbell leaves the rack.  Once the bar has left the shoulders it should remain inline with the arches of the feet as it travels overhead.  This can be accomplished by simply ducking (turtling) the head back.  Don’t confuse this with a rearward tilt of the head.  Once the bar is overhead it should be inline with the ears, shoulders, hips, and heels with locked elbows.

Errors during the squat portion of the thruster can be obvious by just watching the athlete perform an air squat.  Chances are that if the athlete has trouble with any of the above performance points during the air squat, the front squat and thruster will see these same errors.  However, due to the load (even if an empty bar) these errors will likely be far more egregious.

Let’s assume that the athlete has a sound air squat.  That in mind, I’m going to say that the most common error for the thruster itself is an improper rack position.  Most people will try to hold the bar far more tightly than is necessary.  With the fingers wrapped more completely around the barbell, the elbows will be unlikely to reach the correct position to maintain the bar in strong rack.  This can easily be fixed by relaxing the fingers slightly and pushing up harder on the elbows.  Sometimes, this low elbow position is due to a tighter athlete’s inability to work against their immobility.

While foam rolling and using the lacrosse ball as well as other mobilizations are good ways to increase the needed mobility, they are NOT an instant fix.  For our tighter athlete’s who are working on these very problems, I prefer to switch to dumbbell thrusters.  While they cannot provide the same power output, they do allow the athlete a little more leeway in the positioning of the elbows while still providing a very similar stimulus.

As far as benefits seen from a movement like the thruster, let’s first talk power output. This movement requires a rather heavy relative load to moved a very long distance in a very short amount of time.  In other words, it will definitely have a high power output.  High power output equals high intensity.  High intensity is where we see the results.  From a stamina and muscle endurance point of view, repeated repetitions of the thruster will heavily tax the glyoclitic system.  This is the predominant metabolic pathway trained in the majority of CrossFit workouts.  Lastly, with all the muscle mass utilized in the performance of the thruster, oxygen is going to be sucked up and then some.  Due to the short nature of the movement and the workouts that include the thruster, the immediate cardiovascular benefit might not be obvious.  However, just like running sprints, thrusters performed in intervals will lend themselves to a very strong cardiovascular response.

Anyone up for couplet of sprints and thrusters?

WOD
Clean
Take 20 minutes to build up to heavy set of 3 reps

4 Rounds
10 Deadlifts (225#/155#)
20 Alternating Pistols
400 Run

03 Jun 2013

6/4/13

hydration

 

With our weather heading in the avoidable direction that Vegas summers are famous for, I figure now would not be a bad time to remind everyone of the importance of staying hydrated.  I know all of us feel the never-ending need to take a pull off the water bottle during any given workout at the gym.  Hydration and safety, however, extend far beyond that.

One of the best ways to avoid dehydration during exercise is to simply drink throughout the day.  Many people will say that there is a minimum amount of ounces to consume per day or per glass.  While that may be true, not all of us walk around with a measuring cup and we certainly don’t think to log our water consumption.  That said there are certainly some good rules of thumb to use.

Be sure to drink at least 20oz of water 1-2 hours prior to a workout.  Take a gulp of water every 15 to 20 minutes during the workout.  Try to get around 8-10 glasses of water throughout the day, the average glass being about 8-12 ounces.

Working out in a dehydrated state can lead to heat exhaustion and possibly heat stroke.  It would definitely be in your best interest to follow the previous two links to learn what symptoms to look for.

Another note-worthy tip would be to avoid working out if you and some friends went out and got a wee sloppy the night prior.

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

Group Hike at Mt. Charleston
This Sunday is the second Sunday of the month which means the gym will be closed for a gym activity. This Sunday meet at the gym at 8:15am so we can carpool for a nice hike up Mt. Charleston.

WOD
Push Press or Jerk
Take 15 minutes to build up to a heavy set of 2
4 x 2 at that weight

10 – 9 – 8 – 7 – 6- 5- 4- 3- 2- 1
Thrusters (95/65)
1 – 2- 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Chest To Bar Pull Ups

02 Jun 2013

6/3/13

Swimming Is Medicine

 

It was in one of the first articles to grace the CrossFit Journal, “What is Fitness?”.  On the very first page of that article is a small text box titled World Class Fitness in 100 Words.  At the very bottom of that box is the statement regularly learn and play new sports.  Hence the picture of people learning to swim above.

Now here in Vegas, the word pool brings to mind either Wet and Wild or Rehab and other Day Club pools.  Swimming brings to mind either school teams or triathletes.  Does this necessarily need to be the case?  How about we learn to use swimming as a way to increase our level of activity and, more importantly, our capacity?

Swimming is the original “full-body” exercise!  Don’t try to tell me other wise.  Not one muscle group goes unworked when trying to keep your head above water.  Not while you’re treading, doggie paddling, or freestyling across the lane.  Think it’s a lazy man’s workout?  Try swimming intervals and get back me.  Wanna make it harder?  Sprint a lap, or even just a lane, then get out and hit the pool deck for some push ups or burpees, then get back in and sprint back to the start.

Still not convinced?  Maybe this link might help.
Health Benefits of Water-Based Exercise

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

Bar 10 Beef
We happen to have an extra Grand Canyon package waiting to be claimed sitting in our freezer.  Ryan of Bar 10 told me that it was a cancelled order and thought we might be able to sell it.  That said the Grand Canyon package contains about 33lbs of beef and is going for $200.  If you’re interested let me, Mike or Vili know.

WOD
Back Squat
4 x 5
Start at 55% add 10-20 lbs each set
-then-
1 max rep set @ starting weight
(approx. 10-15 reps)
(20 minutes)

-then-
4 Individually Timed Rounds:
ROUND 1
20 x Row For Calories
40 x Kettlebell Swings (53#/35#)
Rest 3 Minutes
ROUND 2
15 x Row For Calories
30 x Kettlebell Swings
Rest 2 Minutes
ROUND 3
10 x Row For Calories
20 x Kettlebell Swings
Rest 1 Minutes
ROUND 4
5 x Row For Calories
10 x Kettlebell Swin


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