CrossFit Las Vegas: January 2011

Sunday, January 30, 2011

Share the Pain leads to the Open

"Share the Pain"
Here comes everyone's favorite chance to put their friends and family through a wee bit of fun! Next Wednesday, Thursday, and Friday we are offering free CrossFit classes to the people you have been bragging about to!
As always we will be holding the "Bring the Most Friends In" competition. The prize for bringing in the most unique visitors is the chance to write your own workout and have it included in a week of programming! Jose and Neil have proven their networking pool is hard to beat! Who among you will rise to the challenge?

Las Vegas Weightlifting Open 2011
The Las Vegas Open will be this Saturday, February 5th! First weigh-ins will be at 8am! John will have the tentative lifting order to me by tomorrow! If you would like to particiapte but have not registered, we will be accepting late entries at the door. Arrive early enough to weigh in and get added to the lifting order.

BBQ and Yoga???
Well it was bound to happen. The Benchmark BBQ and Yoga class have been postponed this time around for the weightlifting meet. We will, however, be holding a "BIG GAME" workout on Sunday the 6th at 11am! Mikey will be leading the BIG GAME workout for those of you who miss having the benchmark. Just so you know, it won't be one of the girls!!!

Saturday, January 29, 2011

The Other Profile

Joe Gibbons has been with us since mid November. He's a 44 year old Sergeant with Metro and as such gets blood work done regularly. Below are his numbers from October 2010 and January 2011. Joe has been following Robb Wolf's Paleo Solution more than 85-90% of the time. In doing so he's lost 25lbs of "non-functional mass". He also has a relatively significant herniation at his L5-S1. He came by to ask me some questions the other day and just happened to mention these tests. As a result of that conversation I begged him to let me use them for a post!

October 2010
Cholesterol                           147
HDL                                     27(Low)
Triglycerides                         372 (High)
Cholesterol/HDL Ratio             5.44 (High)
LDL (Calculated)                    46

January 2011
Cholesterol                           119
Triglycerides                         81
HDL                                     40
Cholest/HDL Ratio                  2.98
LDL (Calculated)                    63

"Share the Pain"

Here comes everyone's favorite chance to put their friends and family through a wee bit of fun! Next Wednesday, Thursday, and Friday we are offering free CrossFit classes to the people you have been bragging about to!

As always we will be holding the "Bring the Most Friends In" competition. The prize for bringing in the most unique visitors is the chance to write your own workout and have it included in a week of programming! Jose and Neil have proven their networking pool is hard to beat! Who among you will rise to the challenge?

Thursday, January 27, 2011

yet another athlete profile

First and Last Name
Ben Walters
Where ya from originally?
Missouri
How long have you been with CrossFit Las Vegas?
Visiting when I have been in the area for over two years but a member for a week.
What's your favorite WOD?
G.I. JANE
What's your least favorite WOD?
I don't have one...
What were you doing before CrossFit? How did you hear about CrossFit and/or CrossFit Las Vegas?
Before Crossfit I trained in mixed martial arts and traditional military physical fitness. Oh, let me not forget the infamous "Globo Gym" muscle isolation. I had originally heard about Crossfit from one of my Marines but didn't get into it due to not knowing anything about olympic lifts. So, because of that I stuck with very basic gymnastic movements. I actually learned of CFLV through a google search of the area of affiliates available.
Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
WOW!! I understood to leave my "EGO" at the door and that it was going to be hard but still believed that I was in good enough shape to withstand the "WOD" that stood before me. I was wrong!! The workout was a 10 minute AMRAP of 10 reps of wallballs and 10 reps of kettle bell swings. Let's just say I didn't feel quite right for the rest of the day but was hooked! I had found a new challenge, a constant evolving challenge.
Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
I must say that my heart gets to racing before every "WOD" however none more than Fran. First time going up against Fran I turned in an 8:38 time and a feeling of what just happened?! I have since accomplished my goal of breaking the 5 minute mark and look forward to my next goal of the 3 minute mark. Ok, so I am not looking forward to it but you know what I mean.
Do you have any special or favorite CrossFit Las Vegas memories/moments?
Not yet, but I look forward to making some.
What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
Never give up and always give your best effort!
And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas? Explain/defend your answer.
To be determined, I have yet to experience the teachings of every coach but for those that I have it's too close to call.
Let's keep this rolling with more Athlete Profiles!!!

Las Vegas Weightlifting Open 2011

The Las Vegas Open is now only two weeks away, guys! I will be collected all registration forms and fees by Friday the 28th to hand over to John the following day. If you haven't yet turned in your registration or sent it off to John directly, make sure you get it to me asap!

The meet is set for Saturday,February 5th, with the first weigh-in at 8am! The registration fee is $20 for CrossFitters and $30 for USAW competitors. This meet is shaping up to be much bigger than our last one, so it will definitely be a good time! Make sure to sign up on the whiteboard! Registration forms and fees need to be submitted before January 29th!

rest and recovery

Regeneration - Nuggets of wisdom from John Welbourn
Rest and Recovery - CrossFIt Journal
Mobility WOD - It's too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday.

Las Vegas Weightlifting Open 2011

so much easier

On Facebook tonight I was directed a post that many FB’ers put up about “What’s for dinner.” The post read along the lines of Rice-a-Roni and Hamburger Helper. This got me to thinking about the choices made available to all of us at the store.
The cornucopia of easy to prepare and cheaply priced food stuffs makes it very difficult, almost impossible, to make healthier choices for our families and/or ourselves. It’s much easier to grab a box of whatever and throw it in a pan to simmer for 10 minutes than it is to grab actual ingredients for a meal and spend 15 to 20 minutes simply preparing them.
It’s much easier to justify consuming food that could potentially last months, if not years, in our cupboards. Not only are these items priced nicely, but the shelf-life rivals the half-life of many radio-active materials.
It’s easier not to think about what that convenience might be doing to our current health, to say nothing about our longevity. What should we care about those things when we had dinner ready and consumed in less than 15 minutes?

Las Vegas Weightlifting Open 2011

UUUMMMM, we're still looking for more Athlete Profiles !!

Back Squat and Deadlift: ya love em or hate em

Marnie, Mark, and Brian hung out with us this past Saturday!

An entire website dedicated to the Deadlift! - thedeadlift.com
A rather interesting look at some studies on the back squat - caseperformance.com
Quite possibly two of the most looked-forward to or not-so-much looked-forward to movments in the gym. Where do you stand on these lifts?

Las Vegas Weightlifting Open 2011

Okay, so we're gonna need more Athlete Profiles than two. Is the link still not working or something?

The First Athlete profile of the year!

First and Last Name
Danielle Sigman
Where ya from originally?
Missouri
How long have you been with CrossFit Las Vegas?
My 6 month anniversary is the 26th of this month!!!! Woooh!
What's your favorite WOD?
Anything with body weight (not including push ups!)
What's your least favorite WOD?
anything including a squat, overhead, squat, front squat, back squat you name it! I hate squats :)
What were you doing before CrossFit? How did you hear about CrossFit and/or CrossFit Las Vegas?
Well physically I started training for half marathons in September '09... which I still like to do. Before that I was a couch potatoe. When I wasn't at school, at work, brewing, or drinking beer... i was sitting on my butt watching TV and eating all sorts of junk food. No bueno! I got into crossfit because Poese (NO WE ARE NOT DATING PEOPLE!!!) said that it would help my marathon training, I hit a wall when I got Plantar Fasciitis in my right foot and my running hasn't been the same since so I figured it wouldn't hurt to try something new!
Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
My first reaction was, "please kill me... I honestly think I am going to die"... My second reaction (about 45 seconds later). "That was AWESOME! Lets do it again!!!" My first day of Share the Pain was July 22nd... I literally went all 3 days. On sunday I couldn't even extend my arms fully. I was hooked. Not only were they great workouts, but everyone was so darn nice and supportive.
Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
I haven't done a ton of Benchmarks and I know I haven't repeated any but I definitely know I'm getting stronger / faster. In the time period I've been here i've moved up from a green band to a red band in pull-ups (and am soooo close to getting a real one!) I moved up from an 18"box to a 22"tire (love that tire!) and my kettle bell swings are now at the 35lb instead of 18. Oh , and I can actually do a real push up... it might only be one... but it's a lot better than not being able to even do one from my knees. I've also lost about 3% body fat... pretty darn cool.
Do you have any special or favorite CrossFit Las Vegas memories/moments?
Absolutely! One of them was doing the Twisted 25 with Ash and Poese on a sunday... I was literally nearly in tears and Ash just kept pushing me and pushing me to finish. I actually finished before 2 other guys who were doing the same WOD with us. I never wanted to quit so badly. But I got through it and felt so great afterwards!

My other favorite memory is a WOD that I did with Joe as the coach and I think it was me and 7 other guys in the class. We were doing 40 double unders, 200 meter sprint and 10 push presses, 5 rounds for time. Now, I really like double unders and dont mind sprints but by the 5th round Joe was No-repping my push presses like crazy... I kept jerking it. I felt like i couldn't get the weight overhead and everyone except for me was done. The guys could've gone and put in their weights on beyond the whiteboard and left but they didnt. Every time my bar fell to the ground, one of the guys picked it up and put it back on my rack... everyone was saying "come on, just 2 more reps can do this"... there was so much support. I finally got my last push press and all the guys were high-fiving me and giving me kudos. Joe even gave me a hug :) THAT is why I go to crossfit las vegas. Thanks guys :)))
What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
I would say don't be afraid to put yourself out there. Everyone in the gym is a really good person and they will answer any and all of your questions to the best ability. Oh, and don't go to crossfit if you've been drinking all night... not a great idea haha.
And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas? Explain/defend your answer.
Honestly, and I know everyone says this, But all the coaches have their own unique qualities that I enjoy

Zach has so much energy and enthusiasm
Joe pushes me the hardest and tests my limits the most
Mikey has helped me fix some of my form (and that michelin man jacket always cracks me up)
Vili is my greatest motivator and a wonderful friend

I love working out with all of these trainers and am lucky to have them kick my ass a few days a week. :)))
We're gonna need more than one Profile all! Get going!

Las Vegas Weightlifting Open 2011

Easily found info

A Strong Start - Bill Starr
Common Technical Errors - Jim O'Malley
The above referenced articles take a fantastic look at what makes or breaks great lifts. Bill Starr's article was found on startingstrength.com and Jim O'Malley's on Weightlifting On-Line Magazine. I point this out beacuse I wa able to find both articles after literally 15 minutes of perusing links found on common websites that we have all visited. One click simply lead to another and there was a world of practical and useful knowledge at hand.along the way. How much easier can it be to find the information that you're looking for in regards to whatever piece of CrossFit you want to focus on?

Las Vegas Weightlifting Open 2011

How do we not have any takers on the Athlete Profiles?! Just check it out and fill in the blanks!!

Protein anyone?

Protein really is a prescription for weight loss - msnbc.com
Overall, I think this article has a some solid info in it for the ill-informed. It hits on topics like complete protein sources vs incomplete. It also provides a recommended starting point for amount of protein needed not that I feel something like that is neccessary. My only real issue is with some of the "convenient sources" listed. Any guesses as to which ones they are?

Las Vegas Weightlifting Open 2011

We will once again be hosting the Las Vegas Weightlifting Open! The meet is set for Saturday,February 5th, with the first weigh-in at 8am! The registration fee is $20 for CrossFitters and $30 for USAW competitors. This meet is shaping up to be much bigger than our last one, so it will definitely be a good time! Make sure to sign up on the whiteboard! Registration forms and fees need to be submitted before January 29th!

I think it's about time we resurrect the Athlete Profile!!! Let's get them rolling in all!

Squatting

Even Neil admitted that "Ninja" was a bit rough!!

How CrossFit is Ruining Your Knees - Freddy Camcho of CrossFit One World on the squat.
"On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force. Secondarily, but no less important, the squat is among those exercises eliciting a potent neuroendocrine response. This benefit is ample reason for an exercise’s inclusion in your regimen."
Greg Glassman, CrossFIt Journal 12/02
23 Ways to Improve Your Squat - CrossFit Coastal
Proper Form on the Air Squat - CrossFit HQ

A Couple Announcements
We have canceled the 1pm class on Saturday's! We are trying to rework the schedule and this class and its attendance didn't make the cut.
On Wednesday the 19th the powers that be (building management) will be holding an event on the patio just outside the gym. As a result, our main entrance will be locked from 6pm on. All those coming to the gym that night will enter through the building's main doors and then through the gate by the restrooms.

Las Vegas Weightlifting Open 2011

Which one's which?

Las Vegas Weightlifting Open 2011

Time and Weight vs Effort

Here’s a somewhat embellished yet somewhat true example of a day’s worth of workouts at the gym.
Timtom (not his real name) has been at the gym since before CrossFit was cool. He’s an amazing athlete and has amazing times on the leaderboard. He helps out with classes when he has time and the members respond well to him. He’s not rude or egotistical in the least, always willing to help out.
Jimbob (not his real name) comes in to the early morning class consistently. He isn’t new to the gym, but he’s not an OG if you will. He came in around 9 months agoish and has pretty much devoted his daily routine to the improvement of his health and daily life. His times are average in the broader spectrum of the word, but he’s beyond pleased with how his progress is coming along.
Today Timtom and Jimbob came to the same class and exchange hellos. They’re good friends both in and outside of the common denominator. They talk about the day ahead and how the wod will unfold. They reminisce about wods that have torn their hands or wrecked their hamstrings or blah blah blah. They get their weights set up, a very obvious difference in load between the two but neither seem to care or notice. A couple of practice reps and a nervous bladder later the countdown begins.
3-2-1-GO!!!
Jimbob gives everything he has to the workout. He hits just about every rep with reckless abandon and still manages good technique. After all is said and done, he’s a heap of flesh and sweat on the floor. This was his first dance with this wod, and he has momentarily lost control of his musculo-skeletal system.
Timtom puts in just enough to get through. He’s done this wod before, he’s never liked it. He’s finished before a good number of the class and hit a PR today. After he finished he contemplated his PR as he stood there sipping his post-workout drink.
Granted these are extreme examples, but many people come in and say “That was it?” or “What next?” I don’t care if you have a sub 3 minute Fran, if you half-ass a workout, you’re doing it wrong. Someone doing jumping pull-ups and thrusters with a PVC kicked your ass because they gave everything they had just short of a stroke.
Times and weights matter, but they fail in comparison to effort. Keep pushing yourself to your most extreme limits. I don’t care if you have a 500 lbs or 50 lbs deadlift as long as you put forth the effort and don’t sandbag.
Results will always come from intensity, both absolute as well as relative. Relative to what, though? Relative to one’s physical and psychological tolerance. This is to say that you control the most important aspect of the workout! You control how hard you try. You have the ability to change and to see what you want to see. All you have to do is put out the effort.

the wussification of fitness

Planet Fitness
I have always said that wahtever gets someone off the couch and moving is fantastic. It is better to do something than nothing. I have yet to find someone who disagrees with that. I don't really care if someone thinks that what we do isn't for them. They may not be ready for the challenge yet or they may not like the class structure or whatever. I'm fine with all that.
What I'm not okay with is a "gym" that has restrictions on what type of exercies their members are "allowed" to perform. Planet Fitness does not allow deadlifts, squatting, etc. This would obviously include the O-Lifts and their progressions. How could a gym that denies it's constiuents the fundamental movements of fitness survive as a business?
Perhaps a closer look at their business model is in order. One day out of the month they give out free pizza. They also routinely give out bagels and tootsie rolls. Not only are they preventing members any real shot at fitness and improved health, they are feeding them everything that will guarantee failure. This actually makes a sense in an odd way. People will keep coming back for the free crap thinking, "It's okay to eat their garbage. I worked really hard at those bicep curls!"
I'm going to take a little creative liberty here based on what I've read around the internet. It seems that aside from banning certain lifts the selection of weights at these gyms does not exceed a certain poundage. In other words, if you're looking for 50lb dumbbells you're in the wrong gym. God forbid you put a little too much weight in your hands. You might have to grunt to lift it.
There's the other thing. You are ill-adviseed to let out even the slightest hint of effort at Planet Fitness. If you are caught grunting or even breathing too heavily you are ousted by the "Lunk Alarm"! WTF is this thing about? A tornado siren complete with flashing lights is sounded when a "lunk" is caught grunting, cursing, or otherwise making a spectacle of themselves. I could maybe see the cursing, but grunt? I guess it doesn't really matter if you can't pull heavy $#!t anyway.

A Couple Announcements
Today's 1pm class will be the last 1pm class that we offer on Saturday. We are trying to rework the schedule and this class and its attendance didn't make the cut.
On Wednesday the 19th the powers that be (building management) will be holding an event on the patio just outside the gym. As a result, our main entrance will be locked from 6pm on. All those coming to the gym that night will enter through the building's main doors and then through the gate by the restrooms.

It was a good day

I had a great day yesterday! Not too sure what was behind it. Maybe it was astrological in nature. Perhaps Starbuck’s gave me a little extra shot of caffeine. The day just flew by and I got to thinking about some of the coolest things about the gym. You can start playing that cheesy song from the Sound of Music now if you like…
I enjoy the morning’s quite time before the gym opens. It gives time to look around the gym and ponder where we’ve been and where we’ve come from. I go through a pretty set routine of getting things set for the first class and think about the workout ahead. I do a mental checklist of the morning regulars I expect to see. Sometimes, like yesterday, I see a group of people that I haven’t seen in ages. It was comparable to seeing old friends that I haven’t seen for years.
As people started rolling in throughout the day, I greeted each one with a smile and a call of their name. I enjoy knowing the name of everyone that walks through the door. It always makes me think of Cheers. We have a good amount of members, and I glad to know each one of you! It is definitely one of the coolest aspects of our community for me!
I enjoy interacting and horsing around with the kids that come in with mom and/or dad. I know how much I miss Cailyn throughout the day. Hanging out with Olivia and Brayden (spelling Shanon?) helps me get through to the time I can see her again. Jill and Shanon, I can’t thank you enough for the trust you give me every time you bring them by. I really miss them when they’re not with you.
I enjoy knowing that I have a list of baby-sitters that most parents in the valley would envy. I know that I can trust anyone that is interested to watch over Cailyn. I’ve had probably close to a hundred offers. To those of you that have, don’t worry, your night will come. Thanks for the offers guys.
Back in the gym, I like small classes. Classes of 3-7 people are perfect for keeping a strong eye to detail. They also have a tremendous amount of energy and enthusiasm despite the size. I love huge classes. Classes with 20-30 participants create this hurricane of energy and swirling air as they fight for every second. I like losing my voice with either size group, screaming encouragement and cues on technique. I find the way I regress into puberty comical and I know you all do too.
I love identifying with each member during the workout. I find a connection in each one’s struggle. I love finding the one person at the end of each class who felt like giving in but didn’t. Walking up to them and offering a congratulatory fist-bump, hand-shake or even a hug is a great way to end a workout.
I love hanging out with people whom I consider friends day in and out. I workout with my friends, I coach my friends, and I get coached by my friends. There are no words of disdain or discouragement. There are always things of value and support. Phrases like “That sucked” never refer to one’s performance but rather the fact that the workout was a POS. Phrases such as “Awesome job” are utilized almost ritualistically.
My trainers are some of the best in the city, if not the state! They are dedicated to the gym and to all of you. They too greet everyone by name and sincerity. They express concern to me about many of you when you are in bad times. I don’t know how to thank them as I could not ask for a better group.
This crazy thing called CrossFit has given me so much more than I thought it would.

Vegetarian

What About Vegetarians - robbwolf.com
The Vegetarian Myth - proteinpower.com

Las Vegas Weightlifting Open 2011

Social Media?! Wha...?

So let me see, we are on Facebook, Twitter, Yelp, and FourSquare. We are connected to each other and each other's network of associates electronically. If we post one thing on Facebook it goes right to Twitter. Soon when we post to the site it will everywhere. When we do a good job we can hear about on all the fore mentioned places.
I have no idea how any of that works. I'm still not too sure how to use Facebook. Wasn't it started to help a college guy meet girls? What is a tweet? This social networking and marketing thing is beyond confusing.
I'm not saying I'm not intrigued. Far from it. The possibilities it holds for educating others is tremendous. The potential it holds to reach others and direct them to do something for themselves is staggering. This point alone dictates that I must overcome any disfamiliarity (is that a word?) with this new media.
This is an interesting time at CFLV. We are going to be updating these media on a very regular basis from here forward. When you hit a PR Deadlift, I'm tweeting it. I even have a smartphone now do it right away. Don't get me started on that damn phone (damn birds).
So what do all of you think of social networking and its potential impact on the gym, if any?

Las Vegas Weightlifting Open 2011
We will once again be hosting the Las Vegas Weightlifting Open! The meet is set for Saturday,February 5th, with the first weigh-in at 8am! The registration fee is $20 for CrossFitters and $30 for USAW competitors. This meet is shaping up to be much bigger than our last one, so it will definitely be a good time! Make sure to sign up on the whiteboard! Registration forms and fees need to be submitted before January 29th!

What would you like to see?

Starting with the Las Vegas Open in February we have at least one event a month planned for the first half of 2011. Some of them are CrossFit-centered seminars and certifications. The others involve people outside of the CrossFit realm but support what we as a community are about. Regardless of the people presenting they are all open to you for entry!
We have become a pretty popular gym to host events and seminars, and I have found that just about everyone I talk to would like to come to Vegas to present on their particular topic. With that said, what kinds of seminars might you guys enjoy seeing us host?

SMART Goal-Setting in 2011 - NorCal Strength and Conditioning

WHat happened to the BBQ??

Adam Kirosingh getting after Fran at the Benchmark WOD! Adam is also a local news celeberity.

Benchmark BBQ?
So we had another Benchmark workout this past weekend and it went crazy well! All except that only 3 people brought by side dishes for everyone! I may have been due to the smaller Elements class this past go-around, but I hope that we have a bit more food to show for the next one!
THis time around we ran into our old friend Fran and saw a good amount of PR's! Congrats to all who did, and thank you to everyone who came by to participate!

Say Hello to...
Eileen Lopez, John Lewis, Karen Jackson, and Liz Dyer will be joining us in our CrossFit classes after completing Elements! Please introduce yourselves and be sure to congratulate them! Welcome to the fold guys!!!

Really? Seriously?! Honestly?!?!

Ash loves the Benchmark's!!

"Share the Pain"
We saw a whopping 90 visitors at "Share the Pain"!! 59 of them were new visitors, FIFTY-NINE!!! Maybe is a New Year's thing! Maybe it was the CBS thing! Who Cares??? This had to be our most successful "Share the Pain" ever! We can't say thank you enough to all of you!
For those of holding your breath waiting to see who gets to submit their idea of a workout, you can let it go now! The honor once again falls to Neil Guieb! By the way Neil, Vili was pulling your leg earlier yesterday. Jose came in a screamingly close second with 8 new visitors to Neil's 9. I have no idea how we'll handle it if you guys ever tie!
Neil has earned the chance to submit his workout for approval and inclusion in an upcoming week of programming! All of you did a tremendous job helping out! Thanks again!

Benchmark BBQ and Yoga
With the end of "Share the Pain" we now look towards our Benchmark BBQ! Everyone be sure to get to the gym at 3pm for the Elements class and their final workout of the month! After they finish, we will invite them to join us as we perform yet another random girl! Let's bet on a short one, eh? We can eat sooner!
Tristan will be in the gym from 2pm to 3pm holding his free yoga class. not to harp on it too much bu this yoga class should not be missed! It's a great way to warm up for the ensuing wod!

39 outta 54!!!

Lauren and Marcus, from my homestate of Illinois, stopped for a visit before their wedding this weekend. Lauren got her first batch of double-unders with us!

"Share the Pain"
We are doing amazing this round of "Share the Pain" guys! We've had a total of 54 visitors, 39 of which have never set foot inside the gym!! Once again, thanks to all of you for making it happen!!
We have all day today to finish up! I have no doubt we'll hit the goal of 60 this time! I'm really looking to see how many unique visitors we can rustle up! Keep them coming guys!!

Yoga and the Benchmark BBQ
We still have the free yoga class and the BBQ to look forward to! Tristan, our local ninja and yoga guy, will be offering a free yoga class this Saturday at 2pm!! He has set up a sweet class designed around the flexibility needs of CrossFitters, so this opportunity should not be missed! Make sure you sign up on the whiteboard!
After the calm has broken from the yoga class we have the chance to welcome our recent Elements grads at the BBQ. These have always been nothing but good times and I always look forward to them! Remember, you bring the paleo-friendly side dish with enough to go around and we'll supply the protein.

Las Vegas Weightlifting Open 2011
We will once again be hosting the Las Vegas Wightlifting open! The is set for Saturday,February 5th, with the first weigh in at 8am! The registration fee is $20 for CrossFitters and $30 for USAW competitors. This meet is shaping up to be much bigger than our last one, so it will definitely be a good time! Make sure to sign up on the whiteboard! Registration forms and fees need to be submitted before January 29th!

32 visitors on Day 1

"Share the Pain"
With 32 visitors on Day 1 of STP, 27 of which were unique, we are off to an awesome start! This is a great way to start the year! Thanks to all of you for spreading the word!
We still have today and tomorrow to meet new friends! I know some of you have friends waiting to come in and I hope to meet all of them! Thanks again!!!

Foam Wow Foam Rolling Clinic

A final reminder that the Foam Rolling Clinic has been postponed due an emergency in Dr Satterlee's family. Your understanding and patience is appreciated.

"Share the Pain" has arrived again!

"Share the Pain"

"Share the Pain" begins today and will carry through till Friday! We still have that goal of 60 visitors to hit guys! Let's make sure we all do our part to hit it this month!

Don't forget about the Unique Visitor Challenge, either! We will reward the member who brings in the most unique visitors with a workout of their design, named after them. This workout is, as always, submitted for review by Zach and/or myself!

Wednesday through Friday of this week we are offering free workouts for the friends and family members of all our members who would like to give us an "audition" before signing up for the Elements program! Get them in here and show them you're not crazy!

Foam Wow Foam Rolling Clinic

The Foam Rolling Clinic has been postponed due an emergency in Dr Satterlee's family. Your understanding and patience is appreciated.

Let's All Welcome Nicole!

Many of you already know her! Nicole Austin has been with us at CFLV for quite some time, and has shown remarkable dedication and intensity to her training. We've asked her to help out with some classes and she has accepted our request! Expect to see her take a few classes through out the weeks from here forward!!

Lots of good stuff this week

"Share the Pain"

"Share the Pain" begins this Wednesday and will carry through till Friday! We still have that goal of 60 visitors to hit guys! Let's make sure we all do our part to hit it this month!

Benchmark BBQ and Yoga

Along with "Share the Pain" comes the Benchmark BBQ and Tristan's free Yoga class! The Yoga class will begin at 2pm on Saturday, January 8th! All other classes that day will be canceled except for the 3pm Elements class! After the Elements class has gotten through their last Elements wod we will invite them to join us in a random benchmark wod! Sign ups for both the Yoga class and the BBQ will be on the white board by the pull up bars.

Foam Wow Foam Rolling Clinic

The Foam Rolling Clinic has been postponed due an emergency in Dr Satterlee's family. Your understanding and patience is appreciated.

CBS Spot

For those of you might have missed us on CBS the other night, check it out. If you're having trouble finding the video search for CrossFit.

Happy New Year

SIerra Ganir on a black sand beach in Hawaii. Not a bad way to start the year, eh?

Thank You!!
As some of you may know we were at the gym yesterday for a brief time doing "Annie Are You Okay" (thank Ash Nemetz for that one) for the CBS camera! We had 15 people show up in all for the spot and it went beyond well! The 11pm news carried the story and it will be linked here asap!
Thanks to all who came by to help us out and make it look good for the camera! You guys did a fantastic job and we couldn't be more proud to call you friends!

"Share the Pain"
"Share the Pain" begins this Wednesday and will carry through till Friday! We still have that goal of 60 visitors to hit guys! Let's make sure we all do our part to hit it this month!
Don't forget about the Unique Visitor Challenge, either! We will reward the member who brings in the most unique visitors with a workout of their design, named after them. This workout is, as always, submitted for review by Zach and/or myself!
Wednesday through Friday of this week we are offering free workouts for the friends and family members of all our members who would like to give us an "audition" before signing up for the Elements program! Get them in here and show them you're not crazy!

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Sunday, January 30, 2011

Saturday, January 29, 2011

Thursday, January 27, 2011