Compound movement vs single-joint movement

Does this make anyone else a little nervous?!?!

Let’s begin with a definition of both terms shall we? Compound movement incorporates more than group of muscles around more than one joint to accomplish a given task, as an example the deadlift. Based on that alone, plus the actual title, single joint movement should be easily defined. This would involve movement around only one joint and, thus, utilizing only one group of muscles as in the bicep curl.

Why is this important anyway?

Compound movements are one of the basic characteristics of functional movement. In order for a movement to be considered functional, it helps if that movement encompasses more than one joint and muscle group. With this in mind, single-joint movements are rarely considered “functional”.

Compound movements are performed from core to extremity, the way the human body is designed to move. This leads to the movement being inherently safe to perform, after proper instruction. Single-joint movements are often performed at loads greater than the joint-muscle interaction can handle safely. This leads to cheating the movement and introduces a greater risk for injury.

Many of you will like this next one. Compound movements are vastly superior not only in terms of strength development but also in muscular development. Want bigger biceps? Pull ups are in your future. Looking for that horseshoe tricep? Fill your plate with Overhead Presses. Looking for a set of quadzillas? Squat till ya can’t. Trying to address the individual muscle group will never bring about a change in appearance as dramatic as would be seen when performing compound movements.

"Share the Pain"
"Share the Pain" rears its generous head again this Wednesday through Friday! I say generous because you can take the opportunity to share your experiences at the gym with those closest to you! We are offering free CrossFit classes to any and all newcomers interested in giving CrossFit a try! Stop by on the 2nd, 3rd, and/or 4th and hang out with us.

"Benchmark BBQ and Yoga"
We also have our Benchmark BBQ and free yoga class to look forward to! They will be presenting themselves on Saturday the 5th! Make sure you clear your afternoon to hang out with us for the rest of the evening! Yoga kicks off the day's events at 2pm, followed by the benchmark WOD and last, but certainly not least, the BBQ!!!

POST TO COMMENTS

The Dangers of Soy

We all had a blast yesterday at the Shoot Out, no pun intended (maybe a little).

Dangers of Soy - foodrenegade.com
The Dangers of Soy are Real - naturalhealthstrategies.com

"Share the Pain"
"Share the Pain" rears its generous head again this Wednesday through Friday! I say generous because you can take the opportunity to share your experiences at the gym with those closest to you! We are offering free CrossFit classes to any and all newcomers interested in giving CrossFit a try! Stop by on the 2nd, 3rd, and/or 4th and hang out with us.

"Benchmark BBQ and Yoga"
We also have our Benchmark BBQ and free yoga class to look forward to! They will be presenting themselves on Saturday the 5th! Make sure you clear your afternoon to hang out with us for the rest of the evening! Yoga kicks off the day's events at 2pm, followed by the benchmark WOD and last, but certainly not least, the BBQ!!!

"Foam Wow Clinic with Dr. Josh Satterlee"
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday March 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

Tough Mudder
Tough Mudder is not your average lame mud run or spirit-crushing "endurance" road race. It's Ironman meets Burning Man. The 10-12 mile obstacle courses are designed by British Special Forces to test all around strength, stamina, mental grit, and camaraderie. Forget finish times. Simply completing a Tough Mudder is a badge of honor. All Tough Mudder sponsorship proceeds go to the Wounded Warrior Project.

Mikey has started a Tough Mudder team for CrossFit Las Vegas! If anyone is interested in joining him and our good friend Travis Scholl feel free to email him for more info!

POST TO COMMENTS

Feelin' Dizzy Yet? Fun with Funnel Tag!

The 5 and 6pm class warming up and spinning around with funnel tag!

"Group Shoot Out"
Our Group Shoot Out is only two sleeps away. Don't forget to bring plenty of targets, junk, and other stuff to shoot at! We will meet at the gym at 12pm on Sunday the 27th and head down to Sloan after just about everyone has shown up!

"Share the Pain"
"Share the Pain" rears its generous head next week Wednesday through Friday! I say generous because you can take the opportunity to share your experiences at the gym with those closest to you! We are offering free CrossFit classes to any and all newcomers interested in giving CrossFit a try! Stop by on the 2nd, 3rd, and/or 4th and hang out with us.

"Benchmark BBQ and Yoga"
We also have our Benchmark BBQ and free yoga class to look forward to! They will be presenting themselves on Saturday the 5th! Make sure you clear your afternoon to hang out with us for the rest of the evening! Yoga kicks off the day's events at 2pm, followed by the benchmark WOD and last, but certainly not least, the BBQ!!!

Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday March 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

Tough Mudder
Tough Mudder is not your average lame mud run or spirit-crushing ‘endurance’ road race. It’s Ironman meets Burning Man. The 10-12 mile obstacle courses are designed by British Special Forces to test all around strength, stamina, mental grit, and camaraderie. Forget finish times. Simply completing a Tough Mudder is a badge of honor. All Tough Mudder sponsorship proceeds go to the Wounded Warrior Project.

Mikey has started a Tough Mudder team for CrossFit Las Vegas! If anyone is interested in joining him and our good friend Travis Scholl feel free to email him for more info!

POST TO COMMENTS

Still Confused On What to Eat?

Above we see good friend, Katy Rice, hitting the HSPU's at CrossFit Hyperformance in Savannah , GA. Her face is redder than I remember...

The Definitive Guide to Primal Eating - Mark's Daily Apple
One of the most succinct approaches to Paleo/Primal eating available! Uber-easy to comprehend and follow! READ IT!

"Group Shoot Out"
Our Group Shoot Out is only two sleeps away. Don't forget to bring plenty of targets, junk, and other stuff to shoot at! We will meet at the gym at 12pm on Sunday the 27th and head down to Sloan after just about everyone has shown up!

Tough Mudder
Tough Mudder is not your average lame mud run or spirit-crushing ‘endurance’ road race. It’s Ironman meets Burning Man. The 10-12 mile obstacle courses are designed by British Special Forces to test all around strength, stamina, mental grit, and camaraderie. Forget finish times. Simply completing a Tough Mudder is a badge of honor. All Tough Mudder sponsorship proceeds go to the Wounded Warrior Project.

Mikey has started a Tough Mudder team for CrossFit Las Vegas! If anyone is interested in joining him and our good friend Travis Scholl feel free to email him for more info!

POST TO COMMENTS

The challenges of eating right

Is eating right really that challenging? Is it difficult to make the necessary changes to fuel the body for activity.Does everyone think we expect drastic changes overnight?

Cuz we don't!

I can absolutely understand how some might be a little freaked out about "going Paleo" when they get rolling with us! It certainly seems to be rather extreme when compared to the standard American diet. Eliminate this, limit those, focus on these...

I certainly hope that no-one, however, is expected to charge ahead at full steam and jump on the wagon! Some will and that's totally awesome. They are tired of how they feel and want to switch to whatever will help them feel and perform better. With that in their head, they'll flip the switch and not look back!

Other newcomers want the exact same thing, but are still unsure just how to approach the lifestyle. Baby steps! If we can systematically start to twweak one's intake to eliminate certain items, while introducing new ones then it's possible. One week could be dedicated to eliminating grains, and in the next maybe dairy. While the eliminations progress, additions like vegetables can be taken care of to supplant the aforementioned dirty grains.

Some may even need to move slower, and I'm fine with that. So long as it's understood that an overhaul is in the works with a definite end goal! That goal is to completely revamp intake and re-educate about nutrition. Those who make changes faster will see changes faster. Those who take smaller steps can expect the payout to be somewhat smaller. There is an obvious give and take there.

Do what is best for you and those you eat with, ie family, significant other, an so on. Those you eat with are hopefully supportive of the changes you will be making. Maybe they will even jump on for the ride...

Tough Mudder
Tough Mudder is not your average lame mud run or spirit-crushing ‘endurance’ road race. It’s Ironman meets Burning Man. The 10-12 mile obstacle courses are designed by British Special Forces to test all around strength, stamina, mental grit, and camaraderie. Forget finish times. Simply completing a Tough Mudder is a badge of honor. All Tough Mudder sponsorship proceeds go to the Wounded Warrior Project.

Mikey has started a Tough Mudder team for CrossFit Las Vegas! If anyone is interested in joining him and our good friend Travis Scholl feel free to email him for more info!

POST TO COMMENTS

The Wonderous Benefits of GrassFed Meats

The Amazing Benefits of Grass-Fed Meat - motherearthnews.com

The #1 Site for Grass-Fed Food and Facts - eatwild.com

I won't go into the long list of benefits that come from eating grass-fed as opposed to grain-fed meat. The sites above do a way better job than I can!

What I can do is sum it all up though. Better tasting meat. Healthier meat free of bi-products and hormones. Animals raised and "set to pasture" humanly.

"Share the Pain"
"Share the Pain" rears its generous head next week Wednesday through Friday! I say generous because you can take the opportunity to share your experiences at the gym with those closest to you! We are offering free CrossFit classes to any and all newcomers interested in giving CrossFit a try! Stop by on the 2nd, 3rd, and/or 4th and hang out with us.

"Benchmark BBQ and Yoga"
We also have our Benchmark BBQ and free yoga class to look forward to! They will be presenting themselves on Saturday the 5th! Make sure you clear your afternoon to hang out with us for the rest of the evening! Yoga kicks off the day's events at 2pm, followed by the benchmark WOD and last, but certainly not least, the BBQ!!!

POST TO COMMENTS

DOMS and What To Do About It

DOMS!! - CrossFit South Bay

Guide to Injury Part 1: DOMS - PrimalChat

I know I'm not the only one who started to feel DOMS setting in well before the typical 24-48 hours had past. Think back to a workout that had you walking funny from the gym to your car! Let's hear about it in the comments!!!

"Share the Pain"
"Share the Pain" rears its generous head next week Wednesday through Friday! I say generous because you can take the opportunity to share your experiences at the gym with those closest to you! We are offering free CrossFit classes to any and all newcomers interested in giving CrossFit a try! Stop by on the 2nd, 3rd, and/or 4th and hang out with us.

"Benchmark BBQ and Yoga"
We also have our Benchmark BBQ and free yoga class to look forward to! They will be presenting themselves on Saturday the 5th! Make sure you clear your afternoon to hang out with us for the rest of the evening! Yoga kicks off the day's events at 2pm, followed by the benchmark WOD and last, but certainly not least, the BBQ!!!

So many cool things coming up!!!

Our Group Shoot Out is one week away, and the sign up list is huge! I'm looking forward to seeing everyone who signed it there! Don't forget to bring plenty of targets, junk, and other stuff to shoot at!

We will meet at the gym at 12pm on Sunday the 27th and head down after just about everyone has shown up!

"Share the Pain" rears its generous head next week Wednesday through Friday! I say generous because you can take the opportunity to share your experiences at the gym with those closest to you! We are offering free CrossFit classes to any and all newcomers interested in giving CrossFit a try! Stop by on the 2nd, 3rd, and/or 4th and hang out with us.

As before we are offering to the person person who brings in the most unique visitors a chance to write their own workout! Dr. Victor Leach was our winner from last time and you'll all be seeing his workout this week!

We also have our Benchmark BBQ and free yoga class to look forward to! They will be presenting themselves on Saturday the 5th! Make sure you clear your afternoon to hang out with us for the rest of the evening! Yoga kicks off the day's events at 2pm, followed by the benchmark WOD and last, but certainly not least, the BBQ!!!

Rhabdomyolysis and you...

Rhabdomyolysis rears it ugly head every now and again. The most recent incident was at Iowa State with 13 of their football players.

While we don't get too many questions about rhabdo we do feel it's necessary to keep y'all informed. With that in mind the following links are from John Welbourn of CrossFit Football and Dr. Michael Ray of CrossFit Flagstaff.

John's post is kind of a response to the Iowa State situation while Mike's article is an overview and explanation of the condition as well as tips for prevention.

Iowa Football & Rhabdo - Talk to Me Johnnie

The Truth About Rhadbo - CrossFit Journal

Got a Paleo Question?

So many people come and go through out the day at the gym with some kind of nagging question about eating Paleo. They have every intention of asking one of the staff about their problem/question/idea but somehow walk out with never getting off their minds. Or how about this; the question was asked and wasn't answered or was answered to little satisfaction.

The chances that you are a unique and special butterfly who is the only one with that same question is slim to none. More than likely the question has been asked many times over and in multiple locals. To see if it has, check this out...

paleohacks.com

Upcoming Events

Our list of people interested in jumping around SkyZone gets bigger every time I look at it. Last I saw we had about 15 people interested. To give you all an idea of what this would break down to let's do some math.

The more people we can get to commit the cheaper the price per person, duh... With 40 people committed to going, a one-hour block would cost each of us about $12-$15. This would give us the whole facility!!! Once we hit a relatively large number of interested "jumpers", we'll get the ball rolling on this one!

Group Shoot Out:
We are once again getting together to shoot our guns at random junk and stuff in the open desert of Nevada! On Sunday, February 27th, we will be heading down to Sloan to waste perfectly good ammo and have a good time! We will meet at the gym at 12pm and head down from there. As always, we will have an impromptu dinner thing afterward!

If you would like to come out with us make sure you sign up at the front desk. Also be sure to bring plenty of targets! We didn't really plan ahead last time and ran outta junk to shoot at!

Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday March 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

Do your Goals Match Your Behaviors?

I've often tried to post to this blog with meaningful and insightful stuff. I enjoy relating my experiences to all of you and try to post those too. Sometimes I'll even take advantage of the captive audience to get some things off my chest.

I've never met Doug Chapman, the owner of HyperFit USA. I think I have him in my friends list on Facebook. I might have even spoken to him a while back when CFLV got started back in '06. Even though I've never met Doug, he seems to write about many things that I share a common view on. Case in point...

Goals and Behaviors - HyperFit USA

Upcoming Events

Our list of people interested in jumping around SkyZone gets bigger every time I look at it. Last I saw we had about 15 people interested. To give you all an idea of what this would break down to let's do some math.

The more people we can get to commit the cheaper the price per person, duh... With 40 people committed to going, a one-hour block would cost each of us about $12-$15. This would give us the whole facility!!! Once we hit a relatively large number of interested "jumpers", we'll get the ball rolling on this one!

Group Shoot Out:
We are once again getting together to shoot our guns at random junk and stuff in the open desert of Nevada! On Sunday, February 27th, we will be heading down to Sloan to waste perfectly good ammo and have a good time! We will meet at the gym at 12pm and head down from there. As always, we will have an impromptu dinner thing afterward!

If you would like to come out with us make sure you sign up at the front desk. Also be sure to bring plenty of targets! We didn't really plan ahead last time and ran outta junk to shoot at!

Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday March 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

Lift and Get Smarter!

Strength Training Promotes Brain Growth - Mark's Daily Apple

Upcoming Events

Our list of people interested in jumping around SkyZone gets bigger every time I look at it. Last I saw we had about 15 people interested. To give you all an idea of what this would break down to let's do some math.

The more people we can get to commit the cheaper the price per person, duh... With 40 people committed to going, a one-hour block would cost each of us about $12-$15. This would give us the whole facility!!! Once we hit a relatively large number of interested "jumpers", we'll get the ball rolling on this one!

Group Shoot Out:
We are once again getting together to shoot our guns at random junk and stuff in the open desert of Nevada! On Sunday, February 27th, we will be heading down to Sloan to waste perfectly good ammo and have a good time! We will meet at the gym at 12pm and head down from there. As always, we will have an impromptu dinner thing afterward!

If you would like to come out with us make sure you sign up at the front desk. Also be sure to bring plenty of targets! We didn't really plan ahead last time and ran outta junk to shoot at!

Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday March 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

Our Ancestors' Fitness Plan

Organic Fitness: Physical Activity Consistent with Our Hunter-Gatherer Heritage - The Physician and Sports Medicine

This has got to be one of the coolest papers I have ever read. Not only does it take an in depth look at how our ancestors "exercised", but it also looks at how our species has "evolved" as a result of certain revolutions in history.

It makes the claim, which I agree with, that once the Agricultural Revolution came about, societies became largely sedentary over time. I understand that a lot of farming societies were not as sedentary as we are today, but they were certainly much less active in the pursuit of food and survival than our paleo forefathers.

For a brief summation, check out the characteristics of a hunter-gatherer fitness program on page 6! For more info in regards to this PDF you can check out Mark's Daily Apple.

Upcoming Events

Group Shoot Out:
We are once again getting together to shoot our guns at random junk and stuff in the open desert of Nevada! On Sunday, February 27th, we will be heading down to Sloan to waste perfectly good ammo and have a good time! We will meet at the gym at 12pm and head down from there. As always, we will have an impromptu dinner thing afterward!

If you would like to come out with us make sure you sign up at the front desk. Also be sure to bring plenty of targets! We didn't really plan ahead last time and ran outta junk to shoot at!

Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday the 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

Of Lies and Ignorance

The Big Lie

Nutritional Ignorance Abounds

The Blog Of Michael R Eades

Upcoming Events

Group Shoot Out:
We are once again getting together to shoot our guns at random junk and stuff in the open desert of Nevada! On Sunday, February 27th, we will be heading down to Sloan to waste perfectly good ammo and have a good time! We will meet at the gym at 12pm and head down from there. As always, we will have an impromptu dinner thing afterward!

If you would like to come out with us make sure you sign up at the front desk. Also be sure to bring plenty of targets! We didn't really plan ahead last time and ran outta junk to shoot at!

Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday the 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

Beauty, Being Skinny, and Bulking Up

At least they get it!!

On Warped Beauty Standards, and Embracing the Buff - BlogHer.com

Strong Is the New Skinny

We hear it at the gym from a good portion of our new females, "I tend to bulk up easily!"
"I'm afraid of looking like a guy!" "I don't want to lift heavy weights!"

After a few weeks at the gym with us these comments tend to fall to the wayside, but there is always a new group of women to express the same concern. It doesn't matter how often we try to encourage lifting and convince them otherwise. At least not at first anyway.

Just about all of our female membership (I can't think of any ladies of hand) have realized that they aren't going to end up looking like a dude by lifting heavier than normal weights. They understand the factors that are involved with bulking up and understand that they aren't following any of them.

They're also happy to see the weights that they can move going up every time that lift is revisited. They brag about it on Facebook or pull me or one of the trainers aside and point it out!
They even tell their girlfriends about it. I'm sure these friends offer the same initial argument.

I applaud any female who has cast out inaccuracies, falsehoods, and dogma surrounding weightlifting. Those who have realized that the obvious benefits of greater strength, leaner body, increased fitness, and heightened sense of self-esteem far outweigh the possible side-effect of "looking dudeish" are well ahead of the curve.

Upcoming Events

I've had a good amount of response in regards to the SkyZone outing, albeit verbally. Because we need a final head count before we book that date, be sure to sign up on the sheet at the front desk. Just give everyone a rough idea of the possible time-line, we could expect to see this planned for sometime in June or July.

Group Shoot Out:
We are once again getting together to shoot our guns at random junk and stuff in the open desert of Nevada! On Sunday, February 27th, we will be heading down to Sloan to waste perfectly good ammo and have a good time! We will meet at the gym at 12pm and head down from there. As always, we will have an impromptu dinner thing afterward!

If you would like to come out with us make sure you sign up at the front desk. Also be sure to bring plenty of targets! We didn't really plan ahead last time and ran outta junk to shoot at!

Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday the 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

Consistency Before Intensity

Consistency - HyperFit USA

Consistency Before Intensity - CrossFit Journal

All too often, many newcomers get wrapped up in trying to mimic the action and weights of those around them in class. They see what their class members are doing and think that they might be ready for it as well!

Two things have occurred at this point. First, they might have missed the rules posted near our door. If they had read them they might have realized that ego should be left outside. There is little to no room for ego as this almost always leads to frustration if not error and injury.

Secondly, the newcomer has not been in attendance long enough and with great enough consistency to ensure proper and safe movement. The majority of the movements we employ in our workouts need time not only to develop the strength needed, but the technique as well. Without this base, things can go way south of bad and fast!

Your time spent in the gym should be used not only to develop strength and technique but a pattern of behavior as well. You will hear tons of people saying that CrossFit is not just a workout program, it's a lifestyle. As such, time needs to be invested in changing aspects of your life that affect your health and longevity negatively. This is not a switch that anyone can throw and change in an instant. It's a constantly evolving process that needs to be treated accordingly.

Upcoming Events

I've had a good amount of repsonse in regards to the SkyZone outing, albeit verbally. Because we need a final head count before we book that date, be sure to sign up on the sheet at the front desk. Just give everyone a rough idea of the possible timeline, we could expect to see this planned for sometime in June or July.

Group Shoot Out:
We are once again getting together to shoot our guns at random junk and stuff in the open desert of Nevada! On Sunday, February 27th, we will be heading down to Sloan to waste perfectly good ammo and have a good time! We will meet at the gym at 12pm and head down from there. As always, we will have an impromptu dinner thing afterward!

If you would like to come out with us make sure you sign up at the front desk. Also be sure to bring plenty of targets! We didn't really plan ahead last time and ran outta junk to shoot at!

Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday the 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

SkyZone Anyone?!?!?

As of late Vili has been been doing a fantastic job of getting cool community events together! His next idea is a night at SkyZone!

For those of you who are not familiar with SkyZone, it's essentially wall-to-wall trampolines! They have organized games like 3-D Dodgeball as well as just "free jump". Check them out real quick!

The only catch is that we need a total head count before we can commit to a date! Vili is going to get a sign up sheet for the front desk. If you are interested in come with us to bounce all night PUT YOUR NAME DOWN!!! When we have a strong enough interest we will move forward with booking the date! Stayed tuned for further details!

Group Shoot Out:
We are once again getting together to shoot our guns at random junk and stuff in the open desert of Nevada! On Sunday, February 27th, we will be heading down to Sloan to waste perfectly good ammo and have a good time! We will meet at the gym at 12pm and head down from there. As always, we will have an impromptu dinner thing afterward!

If you would like to come out with us make sure you sign up at the front desk. Also be sure to bring plenty of targets! We didn't really plan ahead last time and ran outta junk to shoot at!

Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday the 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

So Ya Wanna Get Better at O-Lifting?

It would seem like I'm trying to be sarcastic if I said the only way to get better at the Snatch and Clean and Jerk is to do them. You'll have to forgive me for that! Unquestionably, the only way to get better at anything is to practice.
Where do you go or what do you do if you don't have a firm idea of what to practice or how? The answer there might also seem a little brusque. CFLV might not be a bad idea.
We also have a great friend, John Broz, who just happens to be an Olympic Weightlifting coach. He has always been more than willing to help answer any of my questions in regards to the lifts.
Lastly, you could check out two particular dvds! "The World's Fastest Lift" and "The World's Most Powerful Lift", by World Class Coaching, are amazingly detailed analysis' of the Snatch and the Clean! These dvds take each movement and literally tear them into smaller progressions for practice sessions! The narration does tend to drone and leave one looking for a softer place to watch them, but at least you'll be dreaming about how to improve your lifting technique.

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STP Update!
Victor Leach, of BioMechanics of Nevada, was the winner of our little "Share the Pain" competition!  Victor brought in the highest number of unique visitors over the three days last week!  Because of this we will give Victor the chance to write his own workout and submit it for approval and inclusion in an upcoming week of programming!  Thanks Victor and keep up the fantastic work!! 

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Upcoming Events
Group Shoot Out:
We are once again getting together to shoot our guns at random junk and stuff in the open desert of Nevada! On Sunday, February 27th, we will be heading down to Sloan to waste perfectly good ammo and have a good time! We will meet at the gym at 12pm and head down from there. As always, we will have an impromptu dinner thing afterward!
If you would like to come out with us make sure you sign up at the front desk. Also be sure to bring plenty of targets! We didn't really plan ahead last time and ran outta junk to shoot at!
Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out! We have set the date for the clinic to Saturday the 12th at 10am. If you are interested in participating be sure to sign up at the front desk! Cost is $25 without the purchase of a foam roller and $50 with the purchase!

Age-Appropriate Exercise

Age-Appropriate Exercises Gain Ground in 2011 - msnbc.com

According to the article linked above, each age group has an appropriate "fitness program" all their own.  It also states that the overall goal of many fitness enthusiasts these days is overall health and well-being.  This might also be restated as a general type of fitness.

While I don't argue that each age group has differing concerns, does each really need it's own fitness program?  Doesn't everyone need to learn certain basic skills?  Wouldn't all age groups benefit from from a program that is based on fundamental human movements, ie squatting and deadlifting?

What are your thoughts?

Upcoming Events

Group Shoot Out:
We are once again getting together to shoot our guns at random junk and stuff in the open desert of Nevada!  On Sunday, February 27th, we will be heading down to Sloan to waste perfectly good ammo and have a good time!  We will meet at the gym at 12pm and head down from there.  As always, we will have an impromptu dinner thing afterward!

If you would like to come out with us make sure you sign up at the front desk.  Also be sure to bring plenty of targets!  We didn't really plan ahead last time and ran outta junk to shoot at!

Foam Wow Clinic with Dr. Josh Satterlee:
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out!  We have set the date for the clinic to Saturday the 12th at 10am.  If you are interested in participating be sure to sign up at the front desk!  Cost is $25 without the purchase of a foam roller and $50 with the purchase!

A Great Meet On Saturday/Welcome Elements Graduates

 We had a fantastic time on Saturday at the Las Vegas Weightlifting Open!  Thanks to all who came out to compete and/or spectate.  A very big thanks to Chris Poese and Marissa Foster for helping me clean up the gym afterward!  And thanks to Marissa again for helping to load the bar all day!

We drew competitors and teams from Utah and California as well as some of our very own members!  Everyone was very impressed with the meet!  It went off so well that John and I are already planning for the next one!  Expect it some time toward the end of summer or early fall!

Welcome Elements Graduates!
We'll be seeing some newer faces around the gym and in class as we welcome our recent Elements graduates!  Make sure you introduce yourselves and make them feel at home!

Lynda Brooks	Candace Grubb	Melissa Janovitch	Fred Longacre
Soila McKay	Allena Peters	Kyle Prior

We would also like to welcome the "Mandalay Bay Group" to our ranks:

Carlos Castro	Tom Reich	Jim Freehauf	Chris Baldizan
Mark Bennett	Mike Pearse	Rodney Flanagan	Bill Boasberg

Looking forward to seeing and working out with each one of you!  Congratulations!

Foam Wow Clinic with Dr. Josh Satterlee
Many of us have been rather anxious to attend the Foam Rolling Clinic that our good friend, Dr. Josh Satterlee puts out!  We have set the date for the clinic to Saturday the 12th at 10am.  If you are interested in participating be sure to sign up at the front desk!  Cost is $25 without the purchase of a foam roller and $50 with the purchase!

Superbowl XLV and a new site design

As promised we will be meeting at the gym at 1100 AM.  Be ready for a fun time before the big game.  After we are done you will have earned your right to drink pizza and eat beer.....

We have switched over to a new website.  Please be patient as we work out the bugs and get everything in order!

Las Vegas Open Weightlifting Meet

Las Vegas Weightlifting Open 2011
Tomorrow is our second Las Vegas Weightlifting Open and the first batch of weigh-ins is at 8am sharp!  The first group of listers will begin at 9am.  Here is the list and times for the rest of the lifters.  As you can see from the list we have a very full day ahead of us!
We are accepting registration for the meet at the door as well!  If you'd like to sign up, simply come in for the first weigh-ins at 8am!
We will need volunteers this evening to help move some of the equipment around for the meet tomorrow!  If you're available and would like to help out come by anytime tonight to lend a hand!
Since we are canceling classes for tomorrow, Jared Glover from CrossFit 702 has offered his noon time class to any of us that would like to workout!  Feel free to cruise up there and hang out with him and his crew!

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Upcoming Events
On February 27th at 12pm will once again be heading down to Sloan, NV for a Group Shoot Out!  The weather is improving and we wanna get a jump on taking advantage!  If you're interested in coming out, make sure you sign up at the front desk!  We also ask that you bring plenty of targets!  We had a little bit of an issue with things to shoot at last time!!!

17 outta 21

"Share the Pain" Update
We had a great first day of "Share the Pain" with a total of 21 visitors!  17 of them had never been in the gym before!!  We still habve today and tomorrow, and based on going rate, I think 70 total visitors is more than doable!  Keep bringing them in folks!
We are offering free CrossFit classes to all visitors who are ineterested in giving CrossFit a try.  Come by to any regularly scheduled CrossFit class and meet some of members and trainers!
As before we are offering the chance to write your own workout!  Bring in the most unique visitors and you can submit that idea for a workout you've been kicking around!

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Las Vegas Weightlifting Open 2011
With the meet running all day we will be closed for classes! :(  In light of this, our good friend Jared Glover of CrossFit 702 has offered his classes to us on Saturday.  If you can't make it in to watch the meet and wanna get a wod in check out 702's schedule!

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Upcoming Events
On February 27th at 12pm will once again be heading down to Sloan, NV for a Group Shoot Out!  The weather is improving and we wanna get a jump on taking advantage!  If you're interested in coming out, make sure you sign up at the front desk!  We also ask that you bring plenty of targets!  We had a little bit of an issue with things to shoot at last time!!!

stp is here once again!!!

"Share the Pain"
Here it is again!  Share the Pain is upon us.  Your chance to bring all your friends and family will continue from today through Friday!  Like I said before, it will be a huge challenge to beat out last month's STP.  Since we had a goal of 60 total visitors last time and surpassed it, I think we can raise the bar to 70!
As before we are offering the chance to write your own workout!  Bring in the most unique visitors and you can submit that idea for a workout you've been kicking around!
We are offering free CrossFit classes to all visitors who are ineterested in giving CrossFit a try.  Come by to any regularly scheduled CrossFit class and meet some of members and trainers!

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Las Vegas Weightlifting Open 2011
The Las Vegas Open will be this Saturday, February 5th!  First weigh-ins will be at 8am!  Here is the official starting list for the meet.  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.

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Upcoming Events
On February 27th at 12pm will once again be heading down to Sloan, NV for a Group Shoot Out!  The weather is improving and we wanna get a jump on taking advantage!  If you're interested in coming out, make sure you sign up at the front desk!  We also ask that you bring plenty of targets!  We had a little bit of an issue with things to shoot at last time!!!