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Blog Archive

18 Apr 2013

Recovery Day

meditation

I know we tell our members that they need to have a rest day…..however, let’s change that and be more specific.  Every one of our members and this even goes out to us coaches, we all need a Recovery Day.  Some of you may wonder what’s the difference between rest & recovery?  Aren’t those the same?

The definition of rest is an instance or period of relaxing or ceasing to engage in strenuous or stressful activity.

The definition of recovery is a return to a normal state of health, mind, or strength.

So why a Recovery Day?  In CrossFit our workouts are not only physically hard on us, but it takes a lot of mental strength as well.  We also know that being good with our lifestyle (eating & resting) affects our performance in the gym.  According to the definition to rest, you just cease to engage in strenuous or stressful activities.  A “rest day” can be you sitting on the couch, watching TV, as you guzzle down beer & stuff pizza & chicken wings drenched in sauce & dipping it in ranch dressing.  Yes, you could have taken a day off from the gym, but if you’re loading up on junk food, watching TV when you didn’t get adequate sleep the night before, or not working on mobilizing yourself, then you are not taking care of your body the way you should be doing so to help you the next day you step into the gym.

So here are some ideas that you members can do to help you when you take a “Recovery Day”:

1) Go on Kelly Starrett’s MobilityWOD and learn different ways of improving your body’s mobility
2) Pass up the pizza & pick a paleo recipe that you can find so easily online (if you have an iPad, there are Paleo iBooks for free)
3) Get your butt off the couch, turn off the TV and go to bed if you didn’t get enough sleep the night before.
4) If you can camp on FaceBook for hours, get off it and use a foam roller, lacrosse ball, resistance bands, or other mobility products to work on your body.
5) Treat yourself to a massage
6) Visit your chiropractor to get adjusted or if you want a referral, visit our friends Dr. Josh Satterlee & Dr. Victor Leach at Bio-Mechanics Las Vegas who can help you out.  They are fellow CrossFitters so they have the knowledge of what we do as CrossFitters.
7) Find a quiet space and take some time to meditate
8) Take an ice bath, salt bath, or contrast bath
9) Stop playing that game on your iPhone, iPad, or Android and take that time to prepare your nutritious meals for the rest of the week or the upcoming week.

I think you guys get the point of why we need a “Recovery Day”.  We all need to get our bodies, mind, & soul to a normal stage and when we can, that will help us to not only be a better CrossFitter/athlete, but a better person as well.

Share The Pain

Share The Pain will be held this month on the 24th, 25th, & 26th (Wednesday,  Thursday,  & Friday).  Tell your family and friends that they are welcome to come to our regular CrossFit classes those the days. For class times go to www.crossfitlasvegas.com/schedule.

May Gym Activity

Next month’s gym activity will be a scavenger hunt!  The date will be held on Saturday, May 11th.  The scavenger hunt will start at 7pm, so please be at the gym on time so we can get things started.  We are still in the process of planning it, so keep your eyes out for future updates.  Thank you!

Memorial Day

The gym will be CLOSED on Memorial Day.  Please adjust your schedule as needed.  Thank you!

4/19/13

STRENGTH
Front Squat
2 @ 70%
2 @ 75%
5×3 @ 80%

WOD
15-12-9-6-3
Hang Power Clean (135/95)
Wall Balls

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Summer’s around the corner and we all know what that means (for those that have lived in a Vegas Summer season).  It will be hot as hell and the biggest thing I find common is the lack of hydrating one’s self.  Hydrating yourself properly is very important when it comes to your workouts.  Hydration from yesterday before can affect your performance in the gym today.  There is such thing as over-hydrating yourself as well and consequences for doing that.  Read the article below about the importance of hydrating yourself.

Dynamic Fluids – www.themagbox.com

Share The Pain

Share The Pain will be held this month on the 24th, 25th, & 26th (Wednesday,  Thursday,  & Friday).  Tell your family and friends that they are welcome to come to our regular CrossFit classes those the days. For class times go to www.crossfitlasvegas.com/schedule.

May Gym Activity

Next month’s gym activity will be a scavenger hunt!  The date will be held on Saturday, May 11th.  The scavenger hunt will start at 7pm, so please be at the gym on time so we can get things started.  We are still in the process of planning it, so keep your eyes out for future updates.  Thank you!

Memorial Day

The gym will be CLOSED on Memorial Day.  Please adjust your schedule as needed.  Thank you!

Thursday 4/18/13

STRENGTH
1 max rep pull ups
1 max rep handstand push ups

WOD
2 Rnds
20 KB Goblet Squats
20 Plyo Push up on a 45/25 plate
20 Dead lifts 225/155
20 Box Jump
20 Walking lunges
20 Ring Dips

16 Apr 2013

4/17/13

Portobello-Burger

Sorry this is a generic post, but this goes out to those that want different paleo recipes….here’s one for you guys that I got from www.theboxmag.com.

Beef-Stuffed Portobello Mushrooms With Garlic Spinach

Satiate yourself after a hard day of training with this nutritionally dense dinner.

  • 6 ounces ground grass-fed beef
  • 1 large portobello mushroom
  • 1 clove garlic, chopped
  • ½ teaspoon cayenne pepper
  • ¼ onion, chopped
  • ½ green bell pepper, chopped
  • 2 teaspoons olive oil
  • Sea salt and pepper to taste

Preheat oven to 350 degrees. In a bowl, combine ground beef, onion, oil, garlic and cayenne. Pull the stem out of the mushroom and turn upside down on a baking pan. Mound beef mixture into the mushroom and bake for about 20 minutes or until beef is no longer pink. Serves 1.

Nutrition facts: 495 calories, 40 grams protein, 17 grams carbs, 32 grams fat

Share The Pain

Share The Pain will be held this month on the 24th, 25th, & 26th (Wednesday,  Thursday,  & Friday).  Tell your family and friends that they are welcome to come to our regular CrossFit classes those the days. For class times go to www.crossfitlasvegas.com/schedule.

May Gym Activity

Next month’s gym activity will be a scavenger hunt!  The date will be held on Saturday, May 11th.  The scavenger hunt will start at 7pm, so please be at the gym on time so we can get things started.  We are still in the process of planning it, so keep your eyes out for future updates.  Thank you!

Memorial Day

The gym will be CLOSED on Memorial Day.  Please adjust your schedule as needed.  Thank you!

Wednesday 4/17

STRENGTH
Back Squat
2 @ 75% 1RM
2 @ 80% 1RM
3×2 @ 85% 1RM

WOD
21-15-9
DB Snatch L
DB Snatch R
Burpees

chicken_legs

As you many of you know that have been in the gym this past week, we have started a new strength program and the focus…..SQUATS!  Squats have been named the king of all exercises because studies have shown that it will strengthen other lifts as well.  We know many people don’t work out their legs, we know many that hate working out their legs and hate squatting, but we all know here in CrossFit squats were the first thing you learned.  I found this article that talks about squats that I think you all should read.

10 Ways To Improve Your Squat – www.boxmag.com

Share The Pain

Share The Pain will be held this month on the 24th, 25th, & 26th (Wednesday,  Thursday,  & Friday).  Tell your family and friends that they are welcome to come to our regular CrossFit classes those the days. For class times go to www.crossfitlasvegas.com/schedule.

Tuesday 4/16

SKILLS
Skill skin the cats
Max time L-sit hold

WOD
AMRAP 15min
3 Power Snatch 115/75
6 Push Press 115/75
9 Pull ups

image

Thank You!
I want to personally thank everyone who showed up today for the AIDS Walk Las Vegas, as well as those who donated money to this great cause but couldn’t make it today. Your time and money that you donated are greatly appreciated by those that the AIDS Walk will benefit.  Our members never cease to surprise me for the selflessness that you show by giving back to our local community. You all are amazing!

Share The Pain
Share The Pain will be held this month on the 24th, 25th, & 26th (Wednesday,  Thursday,  & Friday).  Tell your family and friends that they are welcome to come to our regular CrossFit classes those the days. For class times go to www.crossfitlasvegas.com/schedule.

4/15/13’s WOD

STRENGTH
Front Squat
2 @ 70%
2 @ 75%
6×2 @ 80%

WOD
400m run
-then-
Annie
50-40-30-20-10
Double Under
Abmat Sit-up
-then-
400m Run

11 Apr 2013

Integrity

The Webster Dictionary defines INTEGRITY as a firm adherence to a code of especially moral or artistic values.  There are many characteristics that make an amazing athlete, no matter what sport it is that you play.  You can be a CrossFitter, a basketball player….heck, you can be a pianist and integrity will play a big part in improving yourself as an athlete or a musician (in regards to a pianist).

As a kid I took piano lessons.  It was expected of me to practice everyday for a certain amount of time.  Obviously the reason behind it so I could better myself as a pianist as well as not throw my parents’ money away for no reason.  I would show up for piano lessons and to be honest, I caught on quickly.  The one thing I barely did was practice on my own time.  I would lie to my parents as well as my piano teacher that I had put in the hours of practice, but in the end it showed.  I came to a halting stop when it came to playing the more difficult pieces as well as messing up when I got to my piano lessons.

In CrossFit, we challenge ourselves to get stronger, faster, better…..integrity is an important aspect of CrossFit in relationship to improving ourselves.  We set goals, but if we cheat ourselves whether it’s not coming into the gym, going lighter on the weight just because you don’t feel like lifting heavy, shorting your repetitions or range of motion just to finish first or faster than someone else, you impede yourself from achieving your goals.  If you don’t do the full range of motion for the movement called for, no rep yourself.  If you know you can lift a certain weight, don’t scale it down because your lazy.  If you leave your integrity at the door when you come into the gym, you are just cheating yourself.

The Two Different Types of CrossFit Athletes – www.myathleticlife.com

AIDS Walk Las Vegas

The AIDS Walk Las Vegas this upcoming Sunday (April 14th).  If you haven’t signed up, please do so by clicking HERE.  It’s free to sign up so hurry and sign up and join our CrossFit Las Vegas team!  If you can’t make the walk, but would like to donate under our CrossFit Las Vegas team, do so by clicking HERE.  Registration will be from 8am-9am, Open Ceremonies 9am-10:30am. Walk starts at 10:30am.  Kids and dogs are allowed to do the walk….dogs must be on a leash at all times during the walk.

**Just a reminder, every 2nd Sunday of each month Open Gym will be closed for a gym activity for our members to participate in.  It may be a local charity event, hiking, bowling, ect.  If you guys have any ideas and suggestions, let me know at [email protected]**

Double Under Clinic w/RX Jump Rope

If you are interested in increasing your skills with a jump rope CrossFit 702 is hosting the folks from Rx’d Jump Ropes who do a phenomenal job working with people on Double-Unders. If your shins can handle 3 hours of getting smacked its worth the investment on Saturday April 27 from 9am-12pm. You can find the details HERE You can do the option that gets you a new Rx’d jump rope or you can bring your own rope.

4/12/2013

STRENGTH
Back Squat
2 reps @ 60%
2 reps @ 65%
6  x 2 @ 70%
WOD
4 Rounds
5 Split Jerks @ bodyweight
15 Toes 2 bar
400m Run
10 Apr 2013

Motivation

This is a great motivational video…..I know there are many people who have set new goals after the Open finished so I thought I’d post this video for people to watch.
AIDS Walk Las Vegas

The AIDS Walk Las Vegas this upcoming Sunday (April 14th).  If you haven’t signed up, please do so by clicking HERE.  It’s free to sign up so hurry and sign up and join our CrossFit Las Vegas team!  If you can’t make the walk, but would like to donate under our CrossFit Las Vegas team, do so by clicking HERE.  Registration will be from 8am-9am, Open Ceremonies 9am-10:30am. Walk starts at 10:30am.  Kids and dogs are allowed to do the walk….dogs must be on a leash at all times during the walk.

**Just a reminder, every 2nd Sunday of each month Open Gym will be closed for a gym activity for our members to participate in.  It may be a local charity event, hiking, bowling, ect.  If you guys have any ideas and suggestions, let me know at [email protected]**

Double Under Clinic w/RX Jump Rope

If you are interested in increasing your skills with a jump rope CrossFit 702 is hosting the folks from Rx’d Jump Ropes who do a phenomenal job working with people on Double-Unders. If your shins can handle 3 hours of getting smacked its worth the investment on Saturday April 27 from 9am-12pm. You can find the details HERE You can do the option that gets you a new Rx’d jump rope or you can bring your own rope.

WOD
2 rounds
800m Run
60 KB Swings American (1.5 Pood/1 Pood)
40 Pull ups

With the closing of the CrossFit Open this past weekend, I wanted to congratulate everyone who participated in it.  Whether you were looking to compete to qualify for regionals, challenge yourself from last year’s Open, or do it for fun & the experience, I was very impress by everyone’s performance and how much blood, sweat, and tears went into the past 5 weeks.  I have seen many members who I witnessed stepping foot into CrossFit Las Vegas for the first time to do On-Ramp, participate in the Open and the leaps and bounds they have made from day 1.  There are members who last year couldn’t do toes to bar or a chest to bar pull up who got their first toes to bar or chest to pull up.  As a coach at CrossFit Las Vegas, I’m impressed by the improvement that each and every one of our members make day to day.  Some of you may not think you’re improving because you haven’t accomplished the goals you have set for you such as an unassisted pull up, a muscle up, or double unders.  However, I want you to ask yourself, Am I lifting heavier than a month ago?  Am I moving faster than a month ago?  Am I doing things that I never imagined doing before joining CrossFit?  I can reassure you the answer would be YES!  If it’s not, then what do you need to do to change it?  If you’re only coming into the gym once a week, then you need to show up more consistently.  If it’s what you’re putting into your body, then clean up that diet.  Whatever the reasons, figure out what needs to be done and work towards that goal.
We all know that CrossFit can be physically hard, but what separates a good CrossFitter from an elite CrossFitter is the mental strength.  Like Greg Amundson said, we must learn how to control and optimize the power of our mind.  If you learn how to control and use that mental strength, your goals will come much easier.  If you keep telling yourself you can’t, you won’t be able to do anything.  Stay positive, work hard, strengthen that mind of yours and your goals will come in time.
STRENGTH
Front Squat
2 reps @ 70%
2 reps @ 75%
6 x 3 @ 80%
WOD
15 power clean (135/95)
50 DUs
15 Handstand Push ups
10 power clean
50 DUs
10 Handstand Push ups
5 power clean
50 DUs
5 Handstand Push ups

 

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CrossFit Las Vegas at the AIDS Walk Las Vegas 2012

One of the things that got my attention when I started CrossFit was how involved they were with the community, whether it was a local or national event.  I’m a firm believer in giving back to the community when it’s possible.  I know times are tough right now, jobs can be hard to find, money can be tight at times, but it amazes me when our members give back to the community, even if it’s not a monetary gift or donation, the time volunteered for these activities are just as good.  With this being said, I would like to remind everyone that our gym will be participating in the AIDS Walk Las Vegas this upcoming Sunday (April 14th).  If you haven’t signed up, please do so by clicking HERE.  It’s free to sign up so hurry and sign up and join our CrossFit Las Vegas team!  If you can’t make the walk, but would like to donate under our CrossFit Las Vegas team, do so by clicking HERE.  Registration will be from 8am-9am, Open Ceremonies 9am-10:30am. Walk starts at 10:30am.  Kids and dogs are allowed to do the walk….dogs must be on a leash at all times during the walk.

**Just a reminder, every 2nd Sunday of each month Open Gym will be closed for a gym activity for our members to participate in.  It may be a local charity event, hiking, bowling, ect.  If you guys have any ideas and suggestions, let me know at [email protected]**

Double Under Clinic w/RX Jump Rope

If you are interested in increasing your skills with a jump rope CrossFit 702 is hosting the folks from Rx’d Jump Ropes who do a phenomenal job working with people on Double-Unders. If your shins can handle 3 hours of getting smacked its worth the investment on Saturday April 27 from 9am-12pm. You can find the details HERE You can do the option that gets you a new Rx’d jump rope or you can bring your own rope.

5 Rounds for time:
10 Deadlift (225/185)
15 push-up with hand release
20 Air Squat

 

image

I know all of us have experienced the “suck” here at CrossFit Las Vegas during a WOD…or two…or more.  We know how hard it can be on us physically as well as mentally.  I have been in those dark places, when you feel like you want to give up, but you’re fighting to finish that WOD or that extra rep in an AMRAP.  I had posted the following story/entry on our FaceBook page, but I know not everyone in our gym has FaceBook, so I’m posting it on our blog tonight.

It upsets me off.

It upsets me off when I walk into a box, the workout is ending, someone is struggling to finish and people are just sitting around watching, or packing up to go, or worse… gone.

Yeah, you’ve finished the workout, but guess what, your friend and partner over here, they haven’t. This person who you see 3-4 times a week, more than your family, more than your friends…

This person who shares in some of your greatest triumphs…

They are still struggling.

So what the hell are you doing dis-interested, checking your facebook posts and inane work emails.

Put down your damn phone, get a little closer and step back into the game. You’re not done yet.

This person is part of your crew, your new family, and you know what, they could use your help.

This person who is experiencing the same awfulness you just went through is in the middle of that dark place.

Your encouragement helps them pick the weight back up.

Your attention focuses their energy.

Your yells drive them forward.

You should care about this person because they will care about you.

You should cheer for this person because they will cheer for you.

And you should be in the game until its over for everyone because that is how its done in our CrossFit community. Each and every one of us, newbie, veteran, competitor, deserves to be pushed by their neighbor.

Get over there, start cheering, and stop upsetting me off.

Please take this story/entry to heart and remember that all of us are doing CrossFit with a purpose in mind, whether it be to stay fit, lose weight, gain muscle, or compete.  No matter what the reason or your goals are, we are a family….I’ll take a saying from “Lilo & Stitch”, “Ohana means family, family means no one gets left behind.”  Yes, that even means while we are doing a WOD.

AIDS Walk Las Vegas

This upcoming Sunday, April 14th, open gym will be CLOSED and we are participating in the AIDS Walk Las Vegas.  If you haven’t signed up, please do so by clicking HERE.  It’s free to register and participate.  If you’re able to donate to this great cause, please do so.  Registration will be from 8am-9am, Open Ceremonies 9am-10:30am. Walk starts at 10:30am.  Kids and dogs are allowed to do the walk….dogs must be on a leash at all times during the walk….for kids it’s optional if you can’t catch your kid, LoL! Just kiddin’!  Click HERE for the FAQ page for the AIDS Walk Las Vegas.

Double Under Clinic w/RX Jump Rope

If you are interested in increasing your skills with a jump rope CrossFit 702 is hosting the folks from Rx’d Jump Ropes who do a phenomenal job working with people on Double-Unders. If your shins can handle 3 hours of getting smacked its worth the investment on Saturday April 27 from 9am-12pm. You can find the details HERE You can do the option that gets you a new rx’d jump rope or you can bring your own rope.

4/8/13’s WOD

Annie are you ok?
21-15-9
Row for calories
Thrusters (65/45)
Sumo deadlift high pull (65/45)
Burpees
Medicine Ball Cleans (20/14)
Wall Balls (20/14)

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