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Blog Archive

03 Apr 2013

4/4/2013

Friday there will be NO 6pm CrossFit Class and CrossFit Kids. Please adjust your workout schedule accordingly.

The gym will be closed this Saturday for a PowerLifting Competition.

If you havent signed up for the AFAN walk you can do so HERE

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.

The last open workout of the 2013 season :(
WOD
13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

02 Apr 2013

4/3/2013

Friday there will be NO 6pm CrossFit Class and CrossFit Kids. Please adjust your workout schedule accordingly.

The gym will be closed this Saturday for a PowerLifting Competition.

If you havent signed up for the AFAN walk you can do so HERE

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.

Olympic Lifting
Snatch balance

WOD

For time complete:
100 Box Jumps

at the top of every minute complete 3 dips.

Post time to completion.

02 Apr 2013

4/2/2013

Sorry for the real tardiness of this post.

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First infraction of article 17 of the CrossFit Las Vegas confederation.

15 burpees!

5 rounds of
15 push press (75/55)
30 barbell lunges (75/55)
500m row

post time to complete

*barbell lunges are alternating 15 on each leg would be ideal.

31 Mar 2013

4/1/2013

Great job to everyone that showed up to Max Effort this past weekend and did 13.4 Only 1 more week left!

Here is the Guys Leaderboard

Here is the Ladies Leaderboard

Olympic Lifting
Snatch
2-2-2-1-1-1

WOD
AMRAP 12

“Fran”
21-15-9
Thruster (95/65)
Pull-up

Seriously you guys need to be prepared for 13.5 I swear this is what its going to be. Lets just do it ahead of time to say Mikey was right?

Post total reps completed.

26 Mar 2013

3/27/2013

Joe and Vili are out of town enjoying spring break, which means that I am in charge now………

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Does your work have an employee health plan? Check and see if they do. They are becoming very popular.

WOD

3 x AMRAP 5
2 Muscle Ups
4 HSPU
16 Double Unders
Rest 1 minute between each 5 minute period.

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Disposable Water Bottle Edict
This morning I rolled into the gym ready to start the week off. Yes the gym has been busy with the CrossFit Open and Sunday there was a ton of folks in just hanging out doing random stuff. AWESOME!! What was a little disappointing is that after the 6am class ended everyone put there stuff away and I had to clean up peoples left over water bottles. I am in no way blaming the 6am crew for leaving water bottles, but it got me to thinking. How can I make it so everyone respects the gym and tidies up even the smallest water bottle? Thus Article 17 of CrossFit Las Vegas.

Definitions
Disposable water bottle is defined as a container which is intended as a one use throw away vessel. (side note I would obviously rather everyone use a reusable water bottle but I am not going to force my green agenda on anyone. Eventually human kind will make a death star. That will be able to trash our world pretty well.)

Reusable water bottle is defined as any container which is intended to be used more then just once. The manufacturer of the bottle possibly markets that you will keep 1000’s of plastic bottles out of landfills if used on a regular basis. This manufacturer doesn’t also sell beverages containing High Fructose Corn Syrup.

Burpee is defined as the current CrossFit Open standard minus the 6″ in target. For a demo please go here

The penalty for leaving a disposable water bottle in the gym anywhere other then the proper blue recycling receptacle will be the following: a 5 burpee penalty that will be conducted per infraction, to be done before class starts for all classes the following day.

Reusable water bottles are exempt purely because people forget shit all the time IE jump ropes, high heel shoes, dog toys, etc. Just be careful when you drink from said reusable water bottle, it could contain: Vodka…….

Thank you for understanding. This article is no way a reflection of my ecological agenda, but just respect Mother Earth. Earth day is in April.

ALSO speaking of which it’s spring time. I am going to take the lost and found contents to goodwill on Thursday. Get your lost and found dive on.

Article via New York Times: Its the Sugar, Folks

WOD
3 Rounds for time:

800m Run
30 Push Ups
15 Power Cleans (135/95)

24 Mar 2013

3/25/2013

Have you ever done Murph? Just giving you a background on the “Heroes.” All the “Hereos” in CrossFit are actually men and women who have died serving the country. Typically I associate a hero workout with the same term as pain. These brave men and women served our nation and gave the ultimate sacrifice. One of our former members, Damien Patton, helped make this film possible. If you ever want to see a movie about Murph this is it. If you want to read about it Lone Survivor is the book.

Click here for showtimes

BARBELL WORK
Front Squat
4-4-4-4-4

Press
2-2-2-2-2

Super set the two movements. After the athlete has finished 4 squats, adjust hands and feet for 2 strict presses. Idea is to add weight to each set without needing to move to Push Press.

WOD
12-9-6-3
Thrusters (95/65)

24-18-12-6
Box Jumps

21 Mar 2013

3/22/13

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The Reebok CrosFit Open will be at CrossFit Las Vegas again this weekend.  As such, Saturday classes are canceled.  This includes our free Intro Day.  As usual, sign up for heats will begin at 9am and all heats are on a first come first served basis.  Make sure you arrive early to claim your place.  Warm up is on your own and you need to be sure to be ready for the designated start time of your heat.

Stacey Griffith and CrossFit 702 have kindly extended an invitation to a couple of events they’re hosting soonly!  First up is a Double Under clinic with RX’d Jump Ropes on April 27th from 9-12. The prices are $65 for the seminar or $95 for the seminar with a custom rope. Athletes interested can sign up on the RX Jump Rope site under clinics.  Next up is the USA Weightlifting Level One on May 11 & 12. Athletes can sign up on the USAW site.  Tuition for the Level One is $495.

WOD
Push Press
12 mins to find 2RM
-then-
1 x Max Reps at 80% of 2RM

AMRAP 3 minutes x 3
3 Deadlifts (275#/185#)
5 Handstand Push Ups
7 Pull-ups
1 minute rest
20 Mar 2013

3/21/13

IMG_0052Bar 10 Beef will be at the gym around noon today to drop off our order.  If you ain’t paid up, have your cash or check into me before then please.  Checks are made out to Bar 10 Beef.

The Reebok CrosFit Open will be at CrossFit Las Vegas again this weekend.  As such, Saturday classes are canceled.  This includes our free Intro Day.  As usual, sign up for heats will begin at 9am and all heats are on a first come first served basis.  Make sure you arrive early to claim your place.  Warm up is on your own and you need to be sure to be ready for the designated start time of your heat.

Stacey Griffith and CrossFit 702 have kindly extended an invitation to a couple of events they’re hosting soonly!  First up is a Double Under clinic with RX’d Jump Ropes on April 27th from 9-12. The prices are $65 for the seminar or $95 for the seminar with a custom rope. Athletes interested can sign up on the RX Jump Rope site under clinics.  Next up is the USA Weightlifting Level One on May 11 & 12. Athletes can sign up on the USAW site.  Tuition for the Level One is $495.

WOD
CrossFit Games Open 13.3 (aka12.4)
AMRAP 12min of:
150 Wall Ball 20/14
90 Double Unders
30 Muscle Ups

 

19 Mar 2013

3/20/13

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The Reebok CrosFit Open will be at CrossFit Las Vegas again this weekend.  As such, Saturday classes are canceled.  This includes our free Intro Day.  As usual, sign up for heats will begin at 9am and all heats are on a first come first served basis.  Make sure you arrive early to claim your place.  Warm up is on your own and you need to be sure to be ready for the designated start time of your heat.

Stacey Griffith and CrossFit 702 have kindly extended an invitation to a couple of events they’re hosting soonly!  First up is a Double Under clinic with RX’d Jump Ropes on April 27th from 9-12. The prices are $65 for the seminar or $95 for the seminar with a custom rope. Athletes interested can sign up on the RX Jump Rope site under clinics.  Next up is the USA Weightlifting Level One on May 11 & 12. Athletes can sign up on the USAW site.  Tuition for the Level One is $495.

WOD
Turkish Get-Ups

5 Rounds
10 Kettlebell Complex (Russian KB Swing into a goblet squat)
200m Run
Rest 1 min.
(Keep the clock running and have each member keep track of their 1 minute rest, no less, no more than 1 minute.  Their result will be their total time minus 4 minutes, due to the four 1 minute rests they’ll have in the WOD)

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