3/15/11

"Schedule Adjustment"
The gym will be closed this Saturday for Mike Mahler's Kettlebell Seminar! Please adjust your weekly workout schedule accordingly.

"CrossFit Kids"
CrossFit Las Vegas Kids is set to start on April 6th! Marissa is almost manic with excitement over the program and has a ton of cool ideas for the kids! As of right now the class days and times are Wednesday and Friday at 5:30pm. A Monday class could be added based on feedback as well as interest.

For more information you can email Marissa or me. If you're interested in checking the Kids program out, please add your child's name to our sign-up sheet at the front desk.

"CrossFit Games Open"
The CrossFit Games Sectionals begin this Tuesday and as many of those who are competing know, it will be an "open" of sorts. Many affiliates throughout the country have opted to be participants of the open by allowing competitors to use the participating gym to video the weekly workout or to have the workout validated by the gym's trainers.

We are going to share the experience with the Las Vegas Community, so we are rotating venues and having a host location for each week's workouts. Here is the list of the dates and locations for the 6 week sectionals. The location is going to rotate between: Sin City CrossFit, CrossFit Las Vegas, and CrossFit 702. The Drop In Fee for Validation of out-of-town visitors is $20. All local members will be allowed to validate at no charge.

Week 1: Saturday March 19 - Sin City CrossFit
Week 2: Saturday March 26 - CrossFit 702
Week 3: Saturday April 2 - CrossFit Las Vegas
Week 4: Saturday April 9 - CrossFit 702
Week 5: Saturday April 16 - CrossFit Las Vegas
Week 6: Saturday April 23 - Sin City CrossFit

Dates and locations are subject to change if need be for logistical issues that may present themselves. That information will be posted no later than the Wednesday Night following the WOD announcement.

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3/14/11

2011 CrossFit Games
Register to Compete

"CrossFit Games Open"
The CrossFit Games Sectionals begin this Tuesday and as many of those who are competing know, it will be an "open" of sorts. Many affiliates throughout the country have opted to be participants of the open by allowing competitors to use the participating gym to video the weekly workout or to have the workout validated by the gym's trainers.

We are going to share the experience with the Las Vegas Community, so we are rotating venues and having a host location for each week's workouts. Here is the list of the dates and locations for the 6 week sectionals. The location is going to rotate between: Sin City CrossFit, CrossFit Las Vegas, and CrossFit 702. The Drop In Fee for Validation of out-of-town visitors is $20. All local members will be allowed to validate at no charge.

Week 1: Saturday March 19 - Sin City CrossFit
Week 2: Saturday March 26 - CrossFit 702
Week 3: Saturday April 2 - CrossFit Las Vegas
Week 4: Saturday April 9 - CrossFit 702
Week 5: Saturday April 16 - CrossFit Las Vegas
Week 6: Saturday April 23 - Sin City CrossFit

Dates and locations are subject to change if need be for logistical issues that may present themselves. That information will be posted no later than the Wednesday Night following the WOD announcement.

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3/12/11

Am i the only one annoyed with the phrase "muscle confusion"?

Celebrity Body Secret: Muscle Confusion - Yahoo News

"On the Agenda For Today"

Today we have Dr. Josh Satterlee of Bio-Mechanics of Las Vegas presenting his infamous "Foam-Wow Clinic". If you need more insight into how foam-rolling, LaCrosse balls, and myo-fascial release is important to you as a CrossFitter then you need to be here. If you have no idea what was just said, you REALLY need to be here!

After the "Foam-Wow Clinic" our local ninja, Tristan Jih, will be presenting his clinic, "Better CrossFit Through Gymnastics. Tristan has repeatedly demonstrated his expertise in basic tumbling and acrobatics in the gym. We've asked him to put together a presentation that will answer the all-important question, "Why are gymnastics so bloody important to CrossFit?" After the presentation, Tristan has a small workout devised to really drive the point home!

"CrossFit Kids"
CrossFit Las Vegas Kids is set to start on April 6th! Marissa is almost manic with excitement over the program and has a ton of cool ideas for the kids!

As of right now the class days and times are Wednesday and Friday at 5:30pm. A Monday class could be added based on feedback as well as interest.

For more information you can email Marissa or me..

The Importance of Sleep and a Possible Explaination for the Dreaded Side Stitch

Sleep Is More Important Than Food - Harvard Business Review

Are Side Stitches Caused by Poor Posture - New York Times

Intensity is an elusive topic. Vague and indefinable. Yet one thing is certain. You know deep down when you have it. It isn't determined by a fancy title or the decree of some exercise authority. It's inside. You can't fake it. Your muscles won't let you. That's what's so amazing about training. It's you -- against yourself. You do the work. You reap the reward. Just remember, there's a difference between passion and hostility. Don't try to beat your body into submission. Approach each set, each rep with concentration and dedication and the intensity will take care of itself. Train as long, or as short, as it takes. Just make sure you get the job done. Author Unknown

"CrossFit Kids"
CrossFit Las Vegas Kids is set to start on April 6th! Marissa is almost manic with excitement over the program and has a ton of cool ideas for the kids!

As of right now the class days and times are Wednesday and Friday at 5:30pm. A Monday class could be added based on feedback as well as interest.

For more information you can email Marissa or me.

"Upcoming Events"
On Saturday, the 12th, Dr. Josh Satterlee of Bio-Mechanics of Las Vegas will be presenting his infamous "Foam-Wow Clinic". If you need more insight into how foam-rolling, LaCrosse balls, and myo-fascial release is important to you as a CrossFitter then you need to be here. If you have no idea what was just said, you REALLY need to be here! Sign up sheet is still available at the front desk.

After the "Foam-Wow Clinic" our local ninja, Tristan Jih, will be presenting his clinic, "Better CrossFit Through Gymnastics. Tristan has repeatedly demonstrated his expertise in basic tumbling and acrobatics in the gym. We've asked him to put together a presentation that will answer the all-important question, "Why are gymnastics so bloody important to CrossFit?" After the presentation, Tristan has a small workout devised to really drive the point home! We will have a sign up sheet available at the front desk for you to fill out!!

CrossFit Las Vegas Kids has an official start date

"CrossFit Kids"
CrossFit Las Vegas Kids is set to start on April 6th! Marissa is almost manic with excitement over the program and has a ton of cool ideas for the kids!

As of right now the class days and times are Wednesday and Friday at 5:30pm. A Monday class could be added based on feedback as well as interest.

For more information you can email Marissa or me.

"Upcoming Events"
On Saturday, the 12th, Dr. Josh Satterlee of Bio-Mechanics of Las Vegas will be presenting his infamous "Foam-Wow Clinic". If you need more insight into how foam-rolling, LaCrosse balls, and myo-fascial release is important to you as a CrossFitter then you need to be here. If you have no idea what was just said, you REALLY need to be here! Sign up sheet is still available at the front desk.

After the "Foam-Wow Clinic" our local ninja, Tristan Jih, will be presenting his clinic, "Better CrossFit Through Gymnastics. Tristan has repeatedly demonstrated his expertise in basic tumbling and acrobatics in the gym. We've asked him to put together a presentation that will answer the all-important question, "Why are gymnastics so bloody important to CrossFit?" After the presentation, Tristan has a small workout devised to really drive the point home! We will have a sign up sheet available at the front desk for you to fill out!!

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Improving Learning Ability in Overweight Children Through Exercise

Exercise helps overweight children think better - sciencedaily.com

Grass Fed Beef Order:
Jared and CrossFit 702 will be getting a grass-fed beef order together from Bar 10 Ranch in Utah. He has asked if any of us would like to join in the order!! Orders and money must be in by March 9th so we can place the order by March 10th. Beef will be delivered by March 17th. Please make all checks payable to CrossFit 702.

1/12 ($188) = 1/12 is equal to: 2 New York Strip or T-Bone Steaks, 2 Rib or Ribeye Steaks, 2 Top Sirloin Steaks(boneless), 15lbs of Ground Steak, 3lbs of Patties, 9-10lbs of Roasts, 4lbs.of Kabob, Stew, or Cube Steak.....approx.34-35lbs of Beef.

1/6 ($366) = 1/6 is equal to double of the above

1/4 ($550) = 1/4 is equal to: 6 Ribeyes, 6 New York Strips, 6 Top Sirloins Steaks, 45lbs of Ground Steak, 9lbs. of Ground Steak Patties, approx. 27lbs. of Roasts, approx. 6lbs. of Kabob, Stew, or Cube Steak....approx.105lbs of Beef

"Upcoming Events"
On Saturday, the 12th, Dr. Josh Satterlee of Bio-Mechanics of Las Vegas will be presenting his infamous "Foam-Wow Clinic". If you need more insight into how foam-rolling, LaCrosse balls, and myo-fascial release is important to you as a CrossFitter then you need to be here. If you have no idea what was just said, you REALLY need to be here! Sign up sheet is still available at the front desk.

After the "Foam-Wow Clinic" our local ninja, Tristan Jih, will be presenting his clinic, "Better CrossFit Through Gymnastics. Tristan has repeatedly demonstrated his expertise in basic tumbling and acrobatics in the gym. We've asked him to put together a presentation that will answer the all-important question, "Why are gymnastics so bloody important to CrossFit?" After the presentation, Tristan has a small workout devised to really drive the point home! We will have a sign up sheet available at the front desk for you to fill out!!

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If Only...

Some more words of wisdom from Doug Chapman and Hyperfit USA - If Only...

Grass Fed Beef Order:
Jared and CrossFit 702 will be getting a grass-fed beef order together from Bar 10 Ranch in Utah. He has asked if any of us would like to join in the order!! Orders and money must be in by March 9th so we can place the order by March 10th. Beef will be delivered by March 17th. Please make all checks payable to CrossFit 702.

1/12 ($188) = 1/12 is equal to: 2 New York Strip or T-Bone Steaks, 2 Rib or Ribeye Steaks, 2 Top Sirloin Steaks(boneless), 15lbs of Ground Steak, 3lbs of Patties, 9-10lbs of Roasts, 4lbs.of Kabob, Stew, or Cube Steak.....approx.34-35lbs of Beef.

1/6 ($366) = 1/6 is equal to double of the above

1/4 ($550) = 1/4 is equal to: 6 Ribeyes, 6 New York Strips, 6 Top Sirloins Steaks, 45lbs of Ground Steak, 9lbs. of Ground Steak Patties, approx. 27lbs. of Roasts, approx. 6lbs. of Kabob, Stew, or Cube Steak....approx.105lbs of Beef

"Upcoming Events"
On Saturday, the 12th, Dr. Josh Satterlee of Bio-Mechanics of Las Vegas will be presenting his infamous "Foam-Wow Clinic". If you need more insight into how foam-rolling, LaCrosse balls, and myo-fascial release is important to you as a CrossFitter then you need to be here. If you have no idea what was just said, you REALLY need to be here! Sign up sheet is still available at the front desk.

After the "Foam-Wow Clinic" our local ninja, Tristan Jih, will be presenting his clinic, "Better CrossFit Through Gymnastics. Tristan has repeatedly demonstrated his expertise in basic tumbling and acrobatics in the gym. We've asked him to put together a presentation that will answer the all-important question, "Why are gymnastics so bloody important to CrossFit?" After the presentation, Tristan has a small workout devised to really drive the point home! We will have a sign up sheet available at the front desk for you to fill out!!

Wooden Gymnast Ring Making Party
Dr. Josh Satterlee has figured out how to build wooden rings (nice ones like Rogue Fitness) and will be at CrossFit 702 on March 26th to finish them. Members will be able to put their name on the ones they finished, so they'll always be a part of the gym! If you'd like to "etch" your name on a pair of rings head up there and hang out with Jared et all.

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We Actually Had A BBQ!!!

"Benchmark BBQ and Yoga"
We actually had enough people on Saturday to hold the BBQ! As everyone finished up the Benchmark, Elizabeth, Cal Garland Sr. got the grill going and we hung out till 6pm eating and having a great time! A few of our recent Elements grads even got in on the wod!

Tristan's Yoga is gaining some hefty momentum as well! I think I counted 19(ish) yogis on the floor before the Elements class.

I'm absolutely looking forward to next month!

"STP Visitor Challenge"
And the winner is..........
JOSE BERUMEN!!
Jose brought in another 5 visitors to Share the Pain this last go around! Sweet deal Jose! I expect your wod on my desk by Friday.

"Elements Graduates"
A nice large list of newbies will be integrating into our regular classes all! Let's make sure they feel welcome!

Justin Davies	Justin Miller	Marc Roberts	Gwen Harvey
Gary Batongbacal	Alida Benson	Ann Dixon	Roger Dixon
Dustin Lester	Kelly Messina	Chris Sullivan	Dejon Lee
Kim Noriega	Roxanna Ostolaza-Snyder	Sandra Jauregui	Jenny Taylor

"Upcoming Events"
On Saturday, the 12th, Dr. Josh Satterlee of Bio-Mechanics of Las Vegas will be presenting his infamous "Foam-Wow Clinic". If you need more insight into how foam-rolling, LaCrosse balls, and myo-fascial release is important to you as a CrossFitter then you need to be here. If you have no idea what was just said, you REALLY need to be here! Sign up sheet is still available at the front desk.

After the "Foam-Wow Clinic" our local ninja, Tristan Jih, will be presenting his clinic, "Better CrossFit Through Gymnastics. Tristan has repeatedly demonstrated his expertise in basic tumbling and acrobatics in the gym. We've asked him to put together a presentation that will answer the all-important question, "Why are gymnastics so bloody important to CrossFit?" After the presentation, Tristan has a small workout devised to really drive the point home! We will have a sign up sheet available at the front desk for you to fill out!!

Let's Get Our Grub On!!!

"Benchmark BBQ and the Last Day of Elements"
Today we get the chance to watch some of our Elementals finish their "initiation" into the gym with their last class. Afterward they will be given the opportunity to join the Benchmark WOD with the rest of the gym! Following that we can gorge ourselves on some good Paleo food!

The day opens with Tristan Jih and his monthly Yoga class at 2pm! Our Elements class begins at 3pm and will wrap by 4ish. As always we will then pick the WOD randomly out of a hat and then tear into it! Once the dust has settled and everyone has caught their breath WE EAT!!!

Remember that the Yoga class is open to any and all who came by for Share the Pain! They're also welcome to hang out and eat with us after the benchmark WOD!

Be sure to check in Monday to see who won the STP Visitor Challenge!

The good times keep rolling...

"Share the Pain"

We had an additional 15 visitors throughout the day yesterday and well over half were new to the experience! With the rest of today to keep bringing your friends and family in, we easily top that! Stay tuned for the winner of the STP Visitor Challenge!

"Benchmark BBQ"
Let's not forget about the BBQ on Saturday guys!! After our Elements class has finished their final class we will be gathering for the Random Benchmark WOD and ensuing BBQ. The Elements class will get going at 3pm and once they have finished, we'll invite them to hang out as we draw the WOD from a hat and tear into whatever fate hands us!

"CrossFit Las Vegas KIDS"
The kids program will be making its triumphant return at the end of March/Early April! Marissa Foster will be our lead instructor for the program, and I will be making a few appearances here and there!

To get the ball rolling, Marissa will be putting any kids who happen by the gym during the Benchmark WOD through an inaugural workout! This Kids Class will be open to all of our experienced CrossFit Kids as well as any newcomers who want to join in the fun!

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