Gym Closed This Friday Afternoon and Saturday
We will be hosting a powerlifting meet this Saturday!  Load in for the event will begin on Friday at 1pm.  All of Friday’s evening classes as well as Saturday classes have been cancelled.  Please plan your workout schedule accordingly.

Although the meet was slated to last all weekend, I have recently been informed that it has been brought down to ONE day, Saturday.  We will still be holding Open Gym from noon till 3pm on Sunday!  Our apologies for the confusion.

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

3 ITR of:
10 Burpees
10 Thrusters 95/65

Gym Closed This Friday Afternoon and Saturday
We will be hosting a powerlifting meet this Saturday!  Load in for the event will begin on Friday at 1pm.  All of Friday’s evening classes as well as Saturday classes have been cancelled.  Please plan your workout schedule accordingly.

Although the meet was slated to last all weekend, I have recently been informed that it has been brought down to ONE day, Saturday.  We will still be holding Open Gym from noon till 3pm on Sunday!  Our apologies for the confusion.

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
HSPU
3 x MR

10 RFT of:
8 KB Snatch (4R/4L)
4 Supine Ring Rows

GMO alert: top 10 genetically modified foods to avoid eating – naturalnews.com
GMO Facts – nongmoproject.org

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.

Gym Closed This Weekend
We will be hosting a powerlifting meet this Saturday and Sunday!  Load in for the event will begin on Friday at 1pm.  All of Friday’s evening classes as well as the weekend classes have been cancelled.  Please plan your workout schedule accordingly.

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

Cindy
AMRAP 20min of:
5 Pull Up
10 Push Up
15 Squats

Gym Closed This Weekend
We will be hosting a powerlifting meet this Saturday and Sunday!  Load in for the event will begin on Friday at 1pm.  All of Friday’s evening classes as well as the weekend classes have been cancelled.  Please plan your workout schedule accordingly.

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.

WOD
Wtd Pull Up/Negatives
3-3-3-3-3-3

Death by Power Snatch

Exercise Like a Hunter-Gatherer: A Prescription for Organic Physical Fitness – thepaleodiet.com/onlinepcd.com

“The ancestral natural environment in which our current genome was forged via natural selection called for a large amount of daily energy expenditure on a variety of physical movements.”

Gym Closed This Weekend
We will be hosting a powerlifting meet this Saturday and Sunday!  Load in for the event will begin on Friday at 1pm.  All of Friday’s evening classes as well as the weekend classes have been cancelled.  Please plan your workout schedule accordingly.

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

4 ITR of:
25cal Row
25 KB Swings

First and Last Name
Nelson Araujo

Where ya from originally?
Las Vegas, Nevada

How long have you been with CrossFit Las Vegas?
Just a little over a year

What’s your favorite WOD?
Murph!… and anything that includes rowing!

What’s your least favorite WOD?
Anything that includes double unders!!

What were you doing before CrossFit?  How did you hear about CrossFit and/or CrossFit Las Vegas?
Before CrossFit, I would run religiously.. When I wasn’t running, I would be in the cardio section of LVAC for hours a day, 6 days a week.

I actually heard about CrossFit through Facebook. An old friend posted results from his WOD, so I started looking into different Las Vegas gyms. Luckily, that day was the first day of “Share the Pain” at CFLV. I dragged Sandra and Leslie with me that day, but neither of them signed up for elements (they were scared away)…. The rest is history.

Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
The first workout was horrible.. I believe it included rowing, which explains why I am so obsessed with that Concept 2 machine. However, I remember being proud of myself for finishing the workout, even though I sucked miserably at it.

Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
Wow.. huge difference. When I first started, I could not do a pull up if my life depended on it…the coaches used to tell me my squats looked like an elevator because of my form, hand stand push ups were “mission impossible”, and I could barely do any barbell workouts… Now, I can actually do most of my workouts RX’d.. The difference between then and now has been HUGE.

Do you have any special or favorite CrossFit Las Vegas memories/moments?
Too many great memories at CFLV. However, the highlight of my CrossFit experience was getting my first muscle up!! It took me forever, and my hands looked horrible afterwards, but getting that first muscle up was priceless!

What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
The best advice I can give anyone new to CF is to not give up and listen to the coaches. The movements and workouts may seem overwhelming at first, but as long as you listen to the coaches and practice, you will master them in no time.

And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas?  Explain/defend your answer.
Ummm, here is my politically correct answer: ALL OF THEM. Haha.. But seriously, each one of the coaches brings something great to the gym and they all push us members to become better and stronger on a daily basis.

Ps. No, I am not Mexican.

We love reading these, so keep sending them our way.  Take a moment and fill out an Athlete Profile!

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

3 rounds for MR of:
Press
Push Press
Jerk

Use the same weight as weekly PP.  Movements are to be taken to near failure.  1-2 reps left in the hole when switching to next movement.  Rest 2min between rounds.

While trolling the internets for something to link to in today’s post I came across a post in regards to someone else’s daily food intake.  While I’m certainly not going to repost what another CrossFitter has consumed in their day, I am going to point out something that the CrossFitter in question did.  He PLANNED his day.

It’s been said so many times before that it has become cliche.  If you fail to plan, you’re planning to fail!  That said, how many of us actually plan out our weekly meals?  Perhaps a week is too long with too many variables (really?) to account for.  Fine then.  How about a day…

Do you know what you will be consuming upon rising in the morning?  How about what is going into your machine (your body) at lunch?  Do you know what you’re going to do for 1-3 snacks in order to “keep the fires stoked”?  Is stoking the fires even necessary?  That last question should be brought up at the Paleo Primer this Saturday!  Someone write it down.

I will be the first to admit that I suck at planning meals.  I know what I’m gonna have for breakfast and after I workout and that’s it!  I’m am absolutely horrible at keeping my fuel scheduled.  As a result of this, I know i’m suffering not only in my workouts but in my daily output overall.

We all know what we’re supposed to be eating.  We really do!  I know that because we send a weekly email with meal plans and grocery lists included in them.  Even if we didn’t, it’s not difficult to remember the following:

Eat lean meats, seafood, veggies, nuts/seeds, some fruit, little starch and zero sugar.

The above is sufficient dictation to set up a grocery list and daily, even weekly, meal plan.  How can we simply ignore it and come into the gym, or even our day, and not know what we are going to consume?

Maybe we need to identify some parameters for a plan?  Okay, we’ve heard this before too.

Eat 4-6 meals a day.  Each meal NEEDS to contain lean protein and a quality fat source.  Wanna lose some “non-functional mass” aka body-fat?  Consume less than 100g of carbs in your day.  Not too worried about fat loss (I call BS)?  Eat carbs at every meal.  The carbs that you do include NEED to be non-starchy vegetables.

Though the above italics are at best an oversimplification of things, it does serve the purpose of providing guidelines.  if your worried about getting bored with food selection and preparation, plan to avoid it!  Rotate though different recipes at appropriate intervals.  Maybe 2-3 weeks of scrambled eggs with lean ham and/or bacon (mmmmmmmmm bacon) is all you can handle.  No worries.  Plan to switch the breakfast before you get to the point of wanting to strangle the chicken that provided the eggs.  Boredom is laziness incarnate.

We all know that our days rarely change in their structure.  We all know what to expect for the most part.  Why can’t we come up with a simple, easy to follow plan that ensures success, energy, and progress?  Don’t plan to fail.

Paleo Primer
Many have been asking for a presentation on Paleo Nutrition and its role in both performance and health.  To that end Tamra O’Halloran will be shedding some much sought after light on just this topic.  She’ll be at the gym on Saturday, April 28, at 2pm to share with us all the good things that await the would-be ancestral eater.  If you’d like to learn a few things about the Paleolithic lifestyle and gets some answers to your questions, attendance will prove more than beneficial!

Put your name on the attendance list found here on Facebook!  As you can see the event is growing quite well.  This seminar is free to all members of CFLV.

WOD
Bent Row
4-4-4-4

For Max Reps:
3min Wall Ball
3min Burpee
2min Wall Ball
2min Burpee
1min Wall Ball
1min Burpee 

Keeping the Heels Down – liftbigeatbig.com
7 Ways to Keep Your Heels on the Floor on Squats – stronglifts.com

Paleo Primer
Many have been asking for a presentation on Paleo Nutrition and its role in both performance and health.  To that end Tamra O’Halloran will be shedding some much sought after light on just this topic.  She’ll be at the gym on Saturday, April 28, at 2pm to share with us all the good things that await the would-be ancestral eater.  If you’d like to learn a few things about the Paleolithic lifestyle and gets some answers to your questions, attendance will prove more than beneficial!

Put your name on the attendance list found here on Facebook!  As you can see the event is growing quite well.  This seminar is free to all members of CFLV.

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

4 rounds for MR of:
1min Pull Ups
1min Box Jump
1min Double Unders
1min Rest

Having Bad Days in the Gym? Break the Cycle! - crossfitinvictus.com

Paleo Primer
Many have been asking for a presentation on Paleo Nutrition and its role in both performance and health.  To that end Tamra O’Halloran will be shedding some much sought after light on just this topic.  She’ll be at the gym on Saturday, April 28, at 2pm to share with us all the good things that await the would-be ancestral eater.  If you’d like to learn a few things about the Paleolithic lifestyle and gets some answers to your questions, attendance will prove more than beneficial!

Put your name on the attendance list found here on Facebook!  As you can see the event is growing quite well.  This seminar is free to all members of CFLV.

WOD
Romanian Deadlift
4-4-4-4

6 x 100m Sprint

 Sprint Mechanics

WellnessFX – How It Works – wellnessfx.com
WellnessFX at CrossFit Fort Vancouver – crossfitfortvancouver.com

Currently, WellnessFX operates only in California, Oregon, and Washington.  However, they seem to be working on expanding their network.  Once they include Nevada, similar to how we provide Beyond the Whiteboard and Paleo Plan, I think that such a service would be just as valuable to provide.

Paleo Primer
Many have been asking for a presentation on Paleo Nutrition and its role in both performance and health.  To that end Tamra O’Halloran will be shedding some much sought after light on just this topic.  She’ll be at the gym on Saturday, April 28, at 2pm to share with us all the good things that await the would-be ancestral eater.  If you’d like to learn a few things about the Paleolithic lifestyle and gets some answers to your questions, attendance will prove more than beneficial!

Put your name on the attendance list found here on Facebook!  As you can see the event is growing quite well.  This seminar is free to all members of CFLV.

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

5 rounds for MR of:
30s OH Press
30s Rest