First and Last Name
Lisa Yi

Where ya from originally?
Nor Cal

How long have you been with CrossFit Las Vegas?
About 7 months

What’s your favorite WOD?
anything with wall balls

What’s your least favorite WOD?
anything with burpees

What were you doing before CrossFit?  How did you hear about CrossFit and/or CrossFit Las Vegas?
I was doing absolutely nothing before CrossFit. My daily exercise consisted of brushing my teeth and hair for strength training and reaching for my latte in a starbucks drive thru for cardio. It just wasn’t working for me anymore….well, I noticed some neighbors looking pretty svelte and started hearing about this cult called CrossFit. But what really drew me in was that there were kids classes for Payton and Campbell. My husband works 16 hrs a day, 7 days a week so I have to take the kids with me wherever I go. The fact that CrossFit LV is kid friendly and has classes especially for them, was huge. Otherwise, I wouldn’t have even considered it. I tried it, hated Joe for torturing me, and then signed up despite the contrary voices in my head.

Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
I was sore for a week. And not the good kind. It was the kind where you can’t even sit down on a toilet without screaming in pain. Or even getting up without whimpering. I have a sedentary desk job that I love but it’s SEDENTARY and only my fingers get a daily workout from the computer keys. But the classes are only an hour and the actual workout (sometimes heinous) is less than 20 minutes and I can do anything for 20 minutes.

Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
My focus is just getting through the workouts, not necessarily posting my times on the board or even remembering the workouts but I can tell I’m getting stronger. I feel sometimes I even walk differently, stronger, if that makes any sense. I’m able to push through and complete more reps (pull ups) then I could when I started. I’ve had to travel for work quite a bit during the last three months so I wasn’t consistent in coming to class. That put a damper on progress but I don’t have any travel coming up and anticipate substantial improvement.

Do you have any special or favorite CrossFit Las Vegas memories/moments?
No big crowing achievements but I do look forward to my first pull up, my first 5k and some more weight loss. I’m planning on starting the Paleo challenge so by the end of the year, I fully anticipate in participating in the Mrs. CrossFit Beauty Pageant if there is one. Or at least have a few size reductions in my CROSSFIT MOMS ARE HOT tshirt.

What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
IF I CAN DO IT, ANYONE CAN DO IT! Seriously.

And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas?  Explain/defend your answer.
There is one name that popped into my head immediately after reading this question and each of the coaches have different strengths. If you talk to other Crossfitters, everyone has a different opinion of who is the best. But ultimately, the best coach is the little voice inside my head that prevents me from pummeling any of the coaches that piss me off.

We need more Athlete Profiles like Lisa’s!  Where the heck is yours?  You’ll finish before your done with your Starbuck’s…

WOD
Power Clean
5-3-3-1-1-1
Find 1 RM

Run 1mile
Row 2k

Announcements
Schedule Change
As of June 1st we will be taking the 7pm CrossFit off the schedule in order to accommodate our On Ramp.  We will also be moving the 6pm On Ramps to the 7pm hour.  It is our hope that we can cut down some of the congestion at the 6pm hour with this strategy.  It will also leave a second trainer available to help out with the 6pm CrossFit class.

While there is a chance this might only be temporary to accommodate the onslaught of LS On Ramps, we want to get some feedback from you all!  Follow this link to our Survey in regards to the change!

John Broz Weightlifting
John Broz will be out of town this weekend starting Thursday and returning next Tuesday.  He has moved his Monday Snatch class to Tuesday at 6pm.  Plan accordingly.

Rowing Clinic with Tamra
Fresh off the success with our Paleo Primer (it won’t be the only one), Tam will be holding a rowing clinic on the 19th at 2pm.  If you seem to have difficulty understanding the mechanics of the row stroke, you need to be here.  You can expect to cover things like what the drag on the wheel should be for sprints as well as longer distances, how important strokes per minute really is, and of course what the stroke itself should look like.  The clinic will be capped at 16 participants and is $20 per attendee.

We have plenty of room available for the Rowing Clinic.  We could all use a little more efficiency in our stroke.  To Register visit our Online Store and select the Rowing Clinic tab.  There is an 8 participant minimum for the clinic to be held.

WOD
Five 3min amraps of:
5 Power Snatch
10 Pull Ups

Rest 1min between rounds 

Announcements
Schedule Change
As of June 1st we will be taking the 7pm CrossFit off the schedule in order to accommodate our On Ramp.  We will also be moving the 6pm On Ramps to the 7pm hour.  It is our hope that we can cut down some of the congestion at the 6pm hour with this strategy.  It will also leave a second trainer available to help out with the 6pm CrossFit class.

While there is a chance this might only be temporary to accommodate the onslaught of LS On Ramps, we want to get some feedback from you all!  How many of you are going to miss having a 7pm CrossFit class?

John Broz Weightlifting
John Broz will be out of town this weekend starting Thursday and returning next Tuesday.  He has moved his Thursday Clean and Jerk class to Wednesday at 6pm and the Monday Snatch class to Tuesday at 6pm.  Plan accordingly.

Rowing Clinic with Tamra
Fresh off the success with our Paleo Primer (it won’t be the only one), Tam will be holding a rowing clinic on the 19th at 2pm.  If you seem to have difficulty understanding the mechanics of the row stroke, you need to be here.  You can expect to cover things like what the drag on the wheel should be for sprints as well as longer distances, how important strokes per minute really is, and of course what the stroke itself should look like.  The clinic will be capped at 16 participants and is $20 per attendee.

We have plenty of room available for the Rowing Clinic.  We could all use a little more efficiency in our stroke.  To Register visit our Online Store and select the Rowing Clinic tab.  There is an 8 participant minimum for the clinic to be held.

WOD
Push Press
5-3-3-1-1-1
Find 1RM

5 ITR of:
16 Double Unders
8 Push Press @ 65%
16 Double Unders

Just in case you didn’t see it at the gym or on Facebook, our Big A$$ Fan has been put up!   And, yes, it really is a big a$$ fan!

Announcements
Schedule Change
As of June 1st we will be taking the 7pm CrossFit off the schedule in order to accommodate our On Ramp.  We will also be moving the 6pm On Ramps to the 7pm hour.  It is our hope that we can cut down some of the congestion at the 6pm hour with this strategy.  It will also leave a second trainer available to help out with the 6pm CrossFit class.

John Broz Weightlifting
John Broz will be out of town this weekend starting Thursday and returning next Tuesday.  He has moved his Thursday Clean and Jerk class to Wednesday at 6pm and the Monday Snatch class to Tuesday at 6pm.  Plan accordingly.

Rowing Clinic with Tamra
Fresh off the success with our Paleo Primer (it won’t be the only one), Tam will be holding a rowing clinic on the 19th at 2pm.  If you seem to have difficulty understanding the mechanics of the row stroke, you need to be here.  You can expect to cover things like what the drag on the wheel should be for sprints as well as longer distances, how important strokes per minute really is, and of course what the stroke itself should look like.  The clinic will be capped at 16 participants and is $20 per attendee.

We have plenty of room available for the Rowing Clinic.  We could all use a little more efficiency in our stroke.  To Register visit our Online Store and select the Rowing Clinic tab.  There is an 8 participant minimum for the clinic to be held.

WOD
50 Back Squats
At the top of every minute perform 5 Ring Dips

Post total time and ring dips. 

Not all attempts at Parkour and Free Running go according to plan.  Dude at minute 3:06 gets some serious height, though…

Only the Strong Survive: Lift to Live Longer – thepostgame.com

Rowing Clinic with Tamra
Fresh off the success with our Paleo Primer (it won’t be the only one), Tam will be holding a rowing clinic on the 19th at 2pm.  If you seem to have difficulty understanding the mechanics of the row stroke, you need to be here.  You can expect to cover things like what the drag on the wheel should be for sprints as well as longer distances, how important strokes per minute really is, and of course what the stroke itself should look like.  The clinic will be capped at 16 participants and is $20 per attendee.

We have plenty of room available for the Rowing Clinic.  We could all use a little more efficiency in our stroke.  To Register visit our Online Store and select the Rowing Clinic tab.

WOD
Front Squat
5-3-3-1-1-1
Find 1RM

2 RFT of:
50 Box Jumps
35 Toes to Bar
20 Burpees

First and Last Name
Erin Babani

Where ya from originally?
Orange County

How long have you been with CrossFit Las Vegas?
Over two years

What’s your favorite WOD?
Diane

What’s your least favorite WOD?
Anything that is OTM (on the minute)

What were you doing before CrossFit?  How did you hear about CrossFit and/or CrossFit Las Vegas?
What wasn’t I doing? Globo gym, P90x, Bikram’s Yoga-but I couldn’t stick with any of it. I heard about CrossFit through my sister because her friends own Sin City CrossFit. I decided to check out CrossFit Las Vegas and met with Joe. I would like to say it was love at first sight but when I saw the athletes working out, all I wanted to do was run right out the door. Joe wouldn’t let me.

Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
I was skeptical of what I had gotten myself into, proud for completing the workout, determined to improve myself from then on out, and frightened of the workouts to come. I was certain I had found a new addiction.

Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
Grace first took me 5 min 39 sec with 55lbs in October 2010. When we performed it for Barbells for Boobs it took 4 min 9 sec Rx’d. I was able to complete Cindy with just over 14 rounds the first time using the red band and push ups on my knees. Recently I completed it with just under 11 rounds Rx’d. The progress is extremely motivating and I always have the determination to perform better next time. I believe one of the greatest things about CrossFit is despite the fact there is always room for improvement, a great sense of accomplishment comes from completing each workout if you have given it your all.

Do you have any special or favorite CrossFit Las Vegas memories/moments?
There are too many to mention: finishing a workout with a mile run after being told by doctors I would never be able to run again, Saturday BBQ’s, CFLV Grand Reopening, deadlifting 255 lbs…I never want to be away from this place. I wish I was filthy rich so I didn’t have to work and I could hang out at CFLV ALL DAY LONG!

What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
Listen to your coaches. They are the most valuable aspect of CFLV. They all want to see you progress and perform to the best of your ability. Their knowledge is priceless and most importantly, they are all there for YOU.

And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas?  Explain/defend your answer.
All of them (lame answer, I know).
Mikey-encourages me to not be afraid of weight by yelling at me to lift some heavy s–t! He also has a sweet face.
Joe-technique king and gives the best hugs.
Dezirae-motivational queen with the most awesome warm ups.
And of course, Vili whom I do have an extra special bond with. He saw me through my elements and knows me so much better than I know myself with respect to the workouts.

We could stand to see a lot more Athlete Profiles!  Fill yours out NOW!!

WOD
Power Clean
3-3-3-3-3
Add 5-10lbs

100 Box Jumps
At the top of every minute, perform 10 Double Unders 

Post time, and total number of Double Unders.

Here’s another Bad A$$ Free Running vid…..

An 8-Bit Kick in the Ass – nerdfitness.com

CrossFit Kids Lock In
Marissa will be giving parents the night off on Saturday the 19th!  All CrossFit Kids and their friends are invited to spend the night at the gym.  Yes the whole night, it’s a LOCK IN!  The festivities will kick off at 7pm and parents will be let into the gym at on Sunday at 8am.  Before the kiddies go down for the night they’ll be playing games, working on some skills, and hit a workout.  Cover charge is $25 per child for dinner and snacks.  Parents are asked to bring breakfast.  To Register visit our Online Store and select the Kids Lock In tab.

Rowing Clinic with Tamra
Fresh off the success with our Paleo Primer (it won’t be the only one), Tam will be holding a rowing clinic on the 19th at 2pm.  If you seem to have difficulty understanding the mechanics of the row stroke, you need to be here.  You can expect to cover things like what the drag on the wheel should be for sprints as well as longer distances, how important strokes per minute really is, and of course what the stroke itself should look like.  The clinic will be capped at 16 participants and is $20 per attendee.  To Register visit our Online Store and select the Rowing Clinic tab.

WOD
4 ITR of:
5 Power Snatch
50m Sprint
5 Power Snatch
I’ve watched this video a few dozen times. I found it back around ’05 and it still gets me amped…

Don’t Surrender – crossfitlisbeth.com

We all reach a point of frustration in our lives, in our training, in our pursuits.  We reach a level of acceptance and then roll over and give up.  ”The road is too rough to travel.  This isn’t going the way I had planned.  Why am I still struggling?”

Roads that lead to our goals are never smooth.  Roads that lead to personal victory and glory are not paved with marble.  Hell one can’t even expect cobblestone.

This is possibly the best reason to keep pursuing.  The end of the journey (is there such a thing?) will be that much better, that much sweeter, when one looks back and inventories the trials encountered.

Take away message from the above link, “Decide to make s#!t better.”

CrossFit Kids Lock In
Marissa will be giving parents the night off on Saturday the 19th!  All CrossFit Kids and their friends are invited to spend the night at the gym.  Yes the whole night, it’s a LOCK IN!  The festivities will kick off at 7pm and parents will be let into the gym at on Sunday at 8am.  Before the kiddies go down for the night they’ll be playing games, working on some skills, and hit a workout.  Cover charge is $25 per child for dinner and snacks.  Parents are asked to bring breakfast.  To Register visit our Online Store and select the Kids Lock In tab.

Rowing Clinic with Tamra
Fresh off the success with our Paleo Primer (it won’t be the only one), Tam will be holding a rowing clinic on the 19th at 2pm.  If you seem to have difficulty understanding the mechanics of the row stroke, you need to be here.  You can expect to cover things like what the drag on the wheel should be for sprints as well as longer distances, how important strokes per minute really is, and of course what the stroke itself should look like.  The clinic will be capped at 16 participants and is $20 per attendee.  To Register visit our Online Store and select the Rowing Clinic tab.

WOD
Push Press
3-3-3-3-3
Add 2.5-5lbs

12-9-6-3
Deadlift
Strict or Wtd Pull up 

Why the Campaign to Stop America’s Obesity Crisis Keeps Failing – Gary Taubes, thedailybeast.com

For more articles and information from Gary Taubes visit garytaubes.com

CrossFit Kids Lock In
Marissa will be giving parents the night off on Saturday the 19th!  All CrossFit Kids and their friends are invited to spend the night at the gym.  Yes the whole night, it’s a LOCK IN!  The festivities will kick off at 7pm and parents will be let into the gym at on Sunday at 8am.  Before the kiddies go down for the night they’ll be playing games, working on some skills, and hit a workout.  Cover charge is $25 per child for dinner and snacks.  Parents are asked to bring breakfast.  To Register visit our Online Store and select the Kids Lock In tab.

Rowing Clinic with Tamra
Fresh off the success with our Paleo Primer (it won’t be the only one), Tam will be holding a rowing clinic on the 19th at 2pm.  If you seem to have difficulty understanding the mechanics of the row stroke, you need to be here.  You can expect to cover things like what the drag on the wheel should be for sprints as well as longer distances, how important strokes per minute really is, and of course what the stroke itself should look like.  The clinic will be capped at 16 participants and is $20 per attendee.  To Register visit our Online Store and select the Rowing Clinic tab.

WOD
4 RFT of:
400m Run
60s in Bottom of Squat
20s in Hollow Position

CrossFit Kids Lock In
Marissa will be giving parents the night off on Saturday the 19th!  All CrossFit Kids and their friends are invited to spend the night at the gym.  Yes the whole night, it’s a LOCK IN!  The festivities will kick off at 7pm and parents will be let into the gym at on Sunday at 8am.  Before the kiddies go down for the night they’ll be playing games, working on some skills, and hit a workout.  Cover charge is $25 per child for dinner and snacks.  Parents are asked to bring breakfast.

Rowing Clinic with Tamra
Fresh off the success with our Paleo Primer (it won’t be the only one), Tam will be holding a rowing clinic on the 19th at 2pm.  If you seem to have difficulty understanding the mechanics of the row stroke, you need to be here.  You can expect to cover things like what the drag on the wheel should be for sprints as well as longer distances, how important strokes per minute really is, and of course what the stroke itself should look like.  The clinic will be capped at 16 participants and is $20 per attendee.

WOD
Front Squat
3-3-3-3-3
Add 5-10lbs

50 Power Clean and Jerks
Every minute perform 5 Box Jumps

Post load used, total Box Jumps and total time.