Free classes for Las Vegas locals continue today. Just show up about 10 minutes to get signed in. The schedule can be found HERE

Open gym on Sunday has been moved to 9a-12p during the summer months. It is effective now. Please adjust accordingly.

WOD
“Angie”
100 pull-up
100 push-up
100 sit-up
100 squat

Lately I have been encouraging people to cool down after the workout. Here is some videos recently about cooling down:

And something from K-Star

Today is the start of free classes for all those interested in seeing what this whole CrossFit thing is about. If you are interested just show up a few minutes before scheduled classes in order to get signed in.

Tomorrows schedule is:
6am
830am
10am
12pm
4pm
5pm
6pm
7pm

If you are still interested in going to the CrossFit games another batch of tickets goes on sale starting tomorrow at 10am PST. The last run of tickets sold out in 18 minutes so make sure to be ready for this round to be a feed frenzy again. $75 for silver and $150 for gold. There is a bunch of people going down for this years games. The gym will actually be closed the entire weekend starting Friday.

Go here to purchase tickets.

WOD
21-15-9
Thrusters 95/65
Box Jumps 24/20

Perform a 200m sprint after completing each set of box jumps.

?Remember Share the Pain starts this week on Wednesday. During all normal scheduled classes any Las Vegas resident is able to join one of our CrossFit classes for free. Please see the schedule at: www.crossfitlasvegas.com/schedule

If you haven’t seen the gong already let me explain what it is used for. We have the gong to notify the entire gym that you have recently accomplished a PR in the gym. A personal record/best or PR is when you have done something better then the last time. You then have the right to hit the gong. Also remember that the and accomplishments for the month go on the back side of the white board in the top left hand area. Please record it down so we can celebrate accomplishments, specifically yours all month long!

Today is going to be a day of just lifting. I am sure to hear the gong go off today.

WOD
1 RM Deadlift
1 RM Push Press or Push Jerk
3 x max rep sets of Pull Ups

Sorry for the late post. I just got in from the weekend camping and mountain biking at the North Rim in Grand Canyon. Here is the workout for Monday

STRENGTH
Squat 4×3
Start at 60% add 10-20 lbs each set
1 max rep set?@ starting weight

WOD
AMRAP 7
1 Power Clean (115/75)
1 Front Squat (115/75)
1 Push Press (115/75)
2 Power Clean
2 Front Squat
2 Push Press
3 Power Clean
3 Front Squat
3 Push Press
etc…

I promise tomorrow will be a better post then just the workouts.

Why Fat is Great For You- charlespoliquin.com

Share the Pain
We have Share the Pain coming up next week everyone!  From the 19th to the 21st our CrossFit classes will open to friends and family at no charge.  Those close to you no longer have a reason as lame as “I can’t find time” now.  Bring them in and show them why you won’t stop talking and facebooking about CrossFit!  Don’t forget to tell them about the referral program either.  When they sign up for On Ramp they get $25 off, and you’ll get the same off your next month’s dues.

CrossFit Kids Lock In
Parents!  Want a night out?  Perhaps you’d like a chance to go to bed and not have to get up in the middle of the night?  Or maybe…?  Our Kids Lock In will be on Saturday the 15th starting at 6pm!  It’ll be over by Sunday morning at 8am. Just like last year, the kids will be playing games, doing CrossFit, having dinner, and watching movies to the very late hours of the night.  Heck, maybe they can make it past 11pm this time!  Parents, please be sure that the kids arrive with proper sleeping attire and arrangements.  Participation for the Lock In will be $30.

STRENGTH
Clean
Work up to heavy single
5 x 1 at that weight
(30 minutes)

WOD
3 Rounds
50 x Russian Kettlebell Swings
15 x Toes To Bar
20 Lunges w/Kettlebell

Share the Pain
We have Share the Pain coming up next week everyone!  From the 19th to the 21st our CrossFit classes will open to friends and family at no charge.  Those close to you no longer have a reason as lame as “I can’t find time” now.  Bring them in and show them why you won’t stop talking and facebooking about CrossFit!  Don’t forget to tell them about the referral program either.  When they sign up for On Ramp they get $25 off, and you’ll get the same off your next month’s dues.

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

CrossFit Kids Lock In
Parents!  Want a night out?  Perhaps you’d like a chance to go to bed and not have to get up in the middle of the night?  Or maybe…?  Our Kids Lock In will be on Saturday the 15th starting at 6pm!  It’ll be over by Sunday morning at 8am. Just like last year, the kids will be playing games, doing CrossFit, having dinner, and watching movies to the very late hours of the night.  Heck, maybe they can make it past 11pm this time!  Parents, please be sure that the kids arrive with proper sleeping attire and arrangements.  Participation for the Lock In will be $30.

WOD
Every 3 minutes for 30 minutes
Athlete chooses either:
1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
or
1 Round of Nate:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (2 pood/1.5 pood)
-Then-
200m Run after every round completed.

Guest Post from Andi Petty:

Where’s the Grass-Fed Beef?

One of the most prominent topics in not only the Paleo world but the food industry in general has been the great ‘Grass-Fed vs. Grain-Fed’ debate.  There has been a much-needed surge of awareness around the fact that we as consumers need to be more conscious of the quality of meat that we are buying.  In Joe’s post earlier this week, he mentioned that one of the ways to clean up your diet is to purchase your meat from ‘a reputable grass-fed meat organization such as Bar 10 Beef’.  Last month, CrossFit Las Vegas placed orders from Bar 10 Beef for a variety of premium packages of grass-fed meat.  It was heavily promoted and quite a few members of the gym placed orders. Some of you reading this right now might even be enjoying a delicious homemade burger made from that meat. If so, I’m jealous. (And hungry).

The rest of you might be wondering what the big deal is or if it really makes that much of a difference.  I’ve even had someone argue that they don’t feel any better or worse when they eat grain-fed vs. grass-fed so why should they spend the extra money?  What’s the problem with eating grain-fed beef? Well, you’re about to get the same, simple, shpeal that they did.

1. It’s Not Natural: The creation of huge national chains such as McDonald’s spawned the demand for lots and lots of ‘meat’ to make their burgers.  This increase in demand triggered the food industry to come up with a way to produce more meat in the least amount of time and in the most cost-effective way.  That is when cows began to be fed corn and whole grains – a subsidized product that is extremely cheap.  Prior to this, cows lived on grass farms where they grazed naturally on the vegetation that grew.  Bottom line: Cows shouldn’t be eating corn and ‘whole grains’. They should be eating grass. When they eat corn, their body isn’t able to digest it properly, which leads to sick and dying cattle.  But don’t worry, at that point they are pumped full of antibiotics so they can stay alive long enough to be served at your local grocery store.  Oh, and hormones so they can grow even faster.
2. “You are what you eat”: I’m not one for clichés (I prefer puns) but this one holds very true to this topic.  What the cows eat, in addition to the antibiotics that they are given, gets stored in their body and absorbed into their blood, meat and fat.  When they are slaughtered, sliced up and sent out to the ‘meat’ section that you shop in, those antibiotics, grains and hormones end up on your dinner plate.  I don’t know about you, but that does not sound appetizing to me. At all.
3. Omega-3 & Omega-6 Imbalance: Omega-3 fatty acids are the good guys.  They help reduce inflammation, prevent diseases and are essential for brain development in little ones! We need them in order for our bodies to function properly and the number one way to benefit from them is to include those sources in our diet. Our bodies can’t create this fatty acid naturally. Omega-3s can be found in cold-water fish, flaxseed and walnuts to name a few sources.  There are also Omega-3 supplements that you can take (whatdaya know, something else our gym provides) in the form of fish oil. Then there’s the bad guy, Omega-6 (dun dun dun).  These fatty acids are found in processed foods, including those that are cooked in vegetable oil and – you guessed it – the same grains and corn being grown by our food industry and then fed to the cattle. Throwing your body out-of-whack by consuming too much omega-6 and not enough omega-3 is proven to lead to serious illness such as heart disease and diabetes.  So the whole idea that eating ‘too much red meat leads to heart disease’ can potentially be argued as ‘too much red meat of crappy quality’ is the problem.

Look, I get it.  Grass-fed meat can be more expensive depending on where you are shopping. I know what it’s like to be a baller on a budget and I’m only working to feed one (plus a 7lb pup) so I can only imagine the price tag of feeding a household this way.  But, the little bit of extra money that you’re saving now by eating meat of poor-quality is going to lead to an even bigger price tag on your health in the long run.  Heart disease and diabetes?? Ain’t nobody got time for that! Luckily, we attend a gym that knows the importance of not only our physicality, strength and fitness but our health and nutrition needs as well.

(P.S Trader Joe’s sells grass-fed meat and it’s cheaper than Whole Foods! Just sayin!)

Above Picture Courtesy Of: http://www.mantra4men.com/life/the-kitchen/grass-fed-beef-demand-is-growing-as-americans-become-less-ignorant/

Andi has been kind enough to provide us some of her blogging expertise from time to time.  You can find more of her wisdom at lifescraving.com

STRENGTH
Snatch
Work up to heavy single
5 x 1 at that weight
(30 minutes)

WOD
AMRAP – 10 Minutes
10 x Wall Ball (20#/14#)
10 x Deadlift (115#/85#)
10 x Burpee Bar Over

Share the Pain
We have Share the Pain coming up next week everyone!  From the 19th to the 21st our CrossFit classes will open to friends and family at no charge.  Those close to you no longer have a reason as lame as “I can’t find time” now.  Bring them in and show them why you won’t stop talking and facebooking about CrossFit!  Don’t forget to tell them about the referral program either.  When they sign up for On Ramp they get $25 off, and you’ll get the same off your next month’s dues.

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

STRENGTH
Push Press or Jerk
Take 15 minutes to build up to a heavy 1
3 x 1 at that weight

WOD
400m Run
30-20-10
Alternating Dumbbell Snatch (45#/25#)
V-Ups
Double Under
400m Run

Real Food – foodrenegade.com

Slowly and steadily over the past few years I’m noticing an encouraging trend in how people feed themselves and their families.  Through continued and self-driven research, these people have found things like the Paleo Diet, Real Food, etc.  They’re turning away from the boxes and labels and looking toward incorporating actual food sources into their eating.  Why is this so important?

Since mass food production began in the early 1900′s, food manufacturing companies have researched cheaper and more efficient ways to produce and lengthen the shelf life of food.  In doing so, they pretty much eliminate the product from being actual food.  Really quick look at the first sentence in this paragraph again and find the oxy-moron.  Food isn’t supposed to be manufactured.

In their endless pursuit of maximizing output, and thus profit, they’ve integrated the use of chemicals and preservatives that the human body cannot be expected to adapt to.  As a result, our current society is rife with dietary diseases such as cancer, diabetes, cardiovascular disease.  This list goes on.

In returning to more “traditional” food sources we are essentially flipping the modern food producers and their lobbyists the finger.  We no longer look to them for guidance on what is healthy because we see it was their products that caused the problems in the first place.

Everyone can do this easily too!  Start by taking anything that’s been on the pantry shelf for more than 3 months and toss it.  BTW, that 3 months is being way generous.  Replace these items with perishable foods that typically line the perimeter of a grocery store.  I found this to be the easiest step.

Next, get involved with a reputable grass-fed meat organization such as Bar 10 Beef.  The only reason this is a second step is because these items need to be picked up at a specific location that is set up with order drop offs.  Don’t bat an eyelash at the diference in cost per pound of meat.  Typically the diference is less than a dollar more per pound.  Even if the difference were higher, isn’t the health of you and your family worth the price tag?

To continue your re-education, re-educate yourself.  Research the benefits changing how the family approaches food.  learn how to cook.  Learn about the benefits of cooking in real butter.  Yes, butter.  Don’t forget tallow and lard.  You can start your research on sites like foodrenegade.com and westonaprice.org.

CrossFit Kids Lock In
Parents!  Want a night out?  Perhaps you’d like a chance to go to bed and not have to get up in the middle of the night?  Or maybe…?  Our Kids Lock In will be on Saturday the 15th starting at 6pm!  It’ll be over by Sunday morning at 8am. Just like last year, the kids will be playing games, doing CrossFit, having dinner, and watching movies to the very late hours of the night.  Heck, maybe they can make it past 11pm this time!  Parents, please be sure that the kids arrive with proper sleeping attire and arrangements.  Participation for the Lock In will be $30.

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

WOD
Back Squat
4 x 3
Start at 60%, add 10-20 lbs each set
-Then-
1 max rep set @ starting weight
(approx. 5-10 reps)

10 Rounds
5 x Power Clean (135#/95#)
5 x Box Jumps

For those of us that missed it here’s our resident Ninja, Tristan Jih, on America’s Got Talent.

CrossFit Kids Lock In
Parents!  Want a night out?  Perhaps you’d like a chance to go to bed and not have to get up in the middle of the night?  Or maybe…?  Our Kids Lock In will be on Saturday the 15th starting at 6pm!  It’ll be over by Sunday morning at 8am.Just like last year, the kids will be playing games, doing CrossFit, having dinner, and watching movies to the very late hours of the night.  Heck, maybe they can make it past 11pm this time!  Parents, please be sure that the kids arrive with proper sleeping attire and arrangements.  Participation for the Lock In will be $30.

FemmeFit
It would seem that some of our ladies, hell maybe the majority of them, aren’t aware of our ladies-only CrossFit class, FemmeFit!  FemmeFit meets every Tuesday at 6pm and Saturday’s at 9am.  I mention this now because, as you might have already guessed, attendance at our FemmeFit classes has been a little lackluster.  While I really hate to say it, FemmeFit is in danger of being removed from the schedule!  That is unless, of course, we start seeing more participation in the class!

So here’s what we’ll do!  We are going to give FemmeFit till the end of June.  If the dedicated few ladies who regularly attend can bring more like-minded ladies to jump in then it will stay on the class schedule.

Group Hike at Mt. Charleston
This Sunday is the second Sunday of the month which means the gym will be closed for a gym activity. This Sunday meet at the gym at 8:15am so we can carpool for a nice hike up Mt. Charleston.

WOD
Overhead Squat
Complete 5 rounds
10 x overheads squats every 2 minutes
Athlete chooses weight used

Death By Bodyweight
(Top of every minute you add 1 rep per movement and need to complete those reps within that minute).

1 Pull Up
1 Push Up
1 Box Jump

2 Pull Ups
2 Push Ups
2 Box Jumps

3 Pull Ups
3 Push Ups
3 Box Jumps……