Who do these shoes belong to?

Strength Train to Live Longer – charlespoliquin.com

Rancho High School CrossFit
A member of CrossFit 702 has helped Rancho High School become the first high school in Nevada to offer CrossFit as a class for credit!  Michelle Van Buren and the high school CrossFitters will be holding an open house this Thursday from 6pm to 8pm!  If you get the chance, drop in and show them some CFLV love!

CrossFit Games Open
February 25 @ Sin City CrossFit
You do not have to register to participate.  All that you need to do is just show up.  We will be putting heats together on the spot.  You will need to show up as early as 10:30am to be then placed in a heat.  When you show up you will let whoever is setting up the heats (probably me) that you have a time constraint and need to be done by a certain time for whatever reason (ie work, school, etc).  Heat registration closes at 11:05 and all athletes will be briefed on movement standards shortly thereafter.  Once the athlete briefing is over the heat assignments will be posted and you will know what heat you will be going.

Town Hall Meeting
As we promised, we will be holding these Town Hall Meetings once every quarter.  These meetings (I use the term loosely) are set up to give everyone the chance to come and meet other gym members, listen to what’s happening around the gym, and voice any ideas or concerns they may have.

Our second Town Hall is coming up on the 26th of this month.  What I’m hoping to see is a greater turn out each time we hold one!  The Meeting will begin at 12pm and will go on as long as necessary.  Once everything has concluded we will be heading over to the Urban Grill on Eastern for some grub!

WOD
Press
3-3-3-3-3
Add 2.5 – 5lbs

Death by Power Snatch

They’re Going Fast!!
And I don’t mean that as a cheesy sales pitch either.  Aside from everyone at the gym asking about the most recent batch of shirts, we’ve got a slew of visitors who put their names down a bunch!  If you’re interested in snagging a new CFLV shirt, I’d do it today.

CrossFit Games Open
February 25 @ Sin City CrossFit
You do not have to register to participate.  All that you need to do is just show up.  We will be putting heats together on the spot.  You will need to show up as early as 10:30am to be then placed in a heat.  When you show up you will let whoever is setting up the heats (probably me) that you have a time constraint and need to be done by a certain time for whatever reason (ie work, school, etc).  Heat registration closes at 11:05 and all athletes will be briefed on movement standards shortly thereafter.  Once the athlete briefing is over the heat assignments will be posted and you will know what heat you will be going.

Town Hall Meeting
As we promised, we will be holding these Town Hall Meetings once every quarter.  These meetings (I use the term loosely) are set up to give everyone the chance to come and meet other gym members, listen to what’s happening around the gym, and voice any ideas or concerns they may have.

Our second Town Hall is coming up on the 26th of this month.  What I’m hoping to see is a greater turn out each time we hold one!  The Meeting will begin at 12pm and will go on as long as necessary.  Once everything has concluded we will be heading over to the Urban Grill on Eastern for some grub!

WOD
Muscle Up Practice

AMRAP 15min of:
5 Deadlifts
10 Burpee
15 Toes to Bar

This is unacceptable!

CrossFit Hand Care – fitbomb.com

Living Social
We’ll be seeing quite a few new faces around the gym from this week forward.  The Living Social vouchers are being submitted at a tremendous rate and we’re working fast to fit them into On Ramps.  Make sure you introduce yourself to someone you don’t recognize and welcome them to CFLV!

CrossFit Games Open
February 25 @ Sin City CrossFit
You do not have to register to participate.  All that you need to do is just show up.  We will be putting heats together on the spot.  You will need to show up as early as 10:30am to be then placed in a heat.  When you show up you will let whoever is setting up the heats (probably me) that you have a time constraint and need to be done by a certain time for whatever reason (ie work, school, etc).  Heat registration closes at 11:05 and all athletes will be briefed on movement standards shortly thereafter.  Once the athlete briefing is over the heat assignments will be posted and you will know what heat you will be going.

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

For Time:
400m Run
25 Ring Push Ups
35 Pull Ups
45 KB Swings
800m Run
45 KB Swings
35 Pull Ups
25 Ring Push Ups
400m Run

Pat Mendes went up to San Francisco for a couple days and hung with Kelley Starett

First and Last Name
Ariana White

Where ya from originally?
The OC

How long have you been with CrossFit Las Vegas?
2 looong months

What’s your favorite WOD?
Larry’s. YOU KNOW WHAT I’M TALKING ABOUT..

What’s your least favorite WOD?
Kalsu. Bastard

What were you doing before CrossFit?  How did you hear about CrossFit and/or CrossFit Las Vegas?
A lot of cardio, running, kick boxing and strength training. Sprinkled with bikram yoga.

Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
Crap..if I don’t die, I’m addicted.

Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
It’s only been two months. I’ll get back at you in a month or so.

Do you have any special or favorite CrossFit Las Vegas memories/moments?
The last 3 rounds of kalsu we the hardest in my life.

What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
If there is any tiny competitive bone in your body.. You will love this. If there isn’t..you will learn to.

And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas?  Explain/defend your answer.
My favorite is obviously the one who is giving me a free month of membership.Oh,  I mean 3 free months…

Why haven’t we seen your Athlete Profile (Larry)?

WOD
Deadlift
3-3-3-3-3
Add 5-10lbs

Complete 5 rounds of:
5 Push Jerks
10 Front Squat

Use the same bar for each lift.  Rest 2min between rounds.  Increase weight each round.

Why kids need recess and exercise – CNN.com

Interested in a Running Group?
A recent comment found in our suggestion box asked if anyone might be interested in getting a running group together at the gym for a meet up once or twice a week!  If anyone is interested please post to comments or let Vili know about it.  If we generate enough interest we’ll get it put together.  Enough interest would be more than 5 people…

CFLV Outing
Sooner or later the weather in town is gonna brighten up, I know it is.  With this in mind we’re looking forward to our first gym outing of the year!   What we do will be largely dependent on you all.  We have our BBQ’s and our Shoot Outs, but what else would anyone like to do?  Anyone up for some bowling?  How about a day at Sky Mania?  Any other ideas?  Feel free to post thoughts to comments and/or bring them up at the Town Hall on February 25th!

WOD
Bench Press
4,4,4,4

Tabata Power Cleans

The Psoas: Is It Killing Your Back? – stronglifts.com

Town Hall Meeting
As we promised, we will be holding these Town Hall Meetings once every quarter.  These meetings (I use the term loosely) are set up to give everyone the chance to come and meet other gym members, listen to what’s happening around the gym, and voice any ideas or concerns they may have.

Our second Town Hall is coming up on the 26th of this month.  What I’m hoping to see is a greater turn out each time we hold one!  The Meeting will begin at 12pm and will go on as long as necessary.  Once everything has concluded we will be heading over to the Urban Grill on Eastern for some grub!

WOD
Press
3-3-3-3-3
Add 2.5 – 5lbs

6 RFT of:
8 KB Swings Right
8 KB Swings Left
8 Ring Rows

Flossing the Psoas

It’s been a long while since we posted about the “Fuzz”.  Take a look at the linked post from CrossFit Invictus and watch the included video for an explanation of what fuzz is and what to do about it.

The Fuzz - CrossFit Invictus

The Color Run
The annual Color Run  is going down in Vegas, February 25 2012.  It is all about participants of all different speeds, ages, shapes, and sizes toeing the start line.  Whether you are a casual morning mall walker or an Olympic athlete, the 3 miles of the Color Run course will be the most enjoyable real estate you’ve traveled in a VERY long time.

The 2012 Las Vegas Charity is Three Square Food Bank. They are a wonderful organization that does so much for the community.  The Color Run is also partnering with 4 local corporate sponsors for the 2012 event.

Make sure you register to be on the team for CrossFit Las Vegas!!!  You can register here.  There are a bunch of names on our sign up sheet and only a handful have actually registered on the Color Run website!

Town Hall Meeting
As we promised, we will be holding these Town Hall Meetings once every quarter.  These meetings (I use the term loosely) are set up to give everyone the chance to come and meet other gym members, listen to what’s happening around the gym, and voice any ideas or concerns they may have.

Our second Town Hall is coming up on the 26th of this month.  What I’m hoping to see is a greater turn out each time we hold one!  The Meeting will begin at 12pm and will go on as long as necessary.  Once everything has concluded we will be heading over to the Urban Grill on Eastern for some grub!

WOD
Romanian Deadlift
4,4,4,4

Nicole
AMRAP 20min of:
400m Run
Max Rep Pull Ups

Ten Reasons Why Runners Should Include Weight Training – charlespoliquin.com

The Color Run
The annual Color Run  is going down in Vegas, February 25 2012.  It is all about participants of all different speeds, ages, shapes, and sizes toeing the start line.  Whether you are a casual morning mall walker or an Olympic athlete, the 3 miles of the Color Run course will be the most enjoyable real estate you’ve traveled in a VERY long time.

The 2012 Las Vegas Charity is Three Square Food Bank. They are a wonderful organization that does so much for the community.  The Color Run is also partnering with 4 local corporate sponsors for the 2012 event.

Make sure you register to be on the team for CrossFit Las Vegas!!!  You can register here.  There are a bunch of names on our sign up sheet and only a handful have actually registered on the Color Run website!

Town Hall Meeting
As we promised, we will be holding these Town Hall Meetings once every quarter.  These meetings (I use the term loosely) are set up to give everyone the chance to come and meet other gym members, listen to what’s happening around the gym, and voice any ideas or concerns they may have.

Our second Town Hall is coming up on the 26th of this month.  What I’m hoping to see is a greater turn out each time we hold one!  The Meeting will begin at 12pm and will go on as long as necessary.  Once everything has concluded we will be heading over to the Urban Grill on Eastern for some grub!

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

OTM 12min of:
4 Thrusters
6 Box Jumps

First and Last Name
Justin Stafford

Where ya from originally?
Henderson, NV

How long have you been with CrossFit Las Vegas?
2 1/2 years

What’s your favorite WOD?
Nancy

What’s your least favorite WOD?
Helton

What were you doing before CrossFit?  How did you hear about CrossFit and/or CrossFit Las Vegas?
Immediately before starting crossfit I was doing a large amount of nothing.  Prior to that and growing up I played pretty much every sport I could.  I ran cross country and played baseball in high school and Lacrosse in college.  I was also a ping pong intermural champion and won quite a few beer pong championships also.

Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
I came in for share the pain and did cindy and I showed up early, a friend had said she thought I would like it and I said sure…hadn’t even heard of crossfit at this point. People were flying around like maniacs, I am sure some terrible rage music was playing and I was a bit intimated. Either way I did it, crushed it!! And by crush I mean 6 rounds with a band think enough to rocket a small shuttle to space, girl pushups and I am sure some sorry ass looking half squats.  I felt accomplished for some reason and came back the next day and the one after that, which was not smart because I remember being so sore for the first week of elements I couldn’t barely move with the PVC pipe.

Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.

Now I wear tights and Lulu so obviously I am awesome at crossfit, but if I must prove my results I will give you times.
Fran:
1st time( blue band on PU, 65# thrusters) 9:06
PR: Rx’d 5:04

Murph
1st time(1/2 murph, jumping pullups, girl push ups) 28:53
PR: Rx’d 48:32

Cindy: read above
PR 13 rds

FGB: not rx’d 203 reps
FGB: RX’d 323 reps

First day I couldn’t stop weezing for 10 minutes after the 400 meter warm up and lifts were a joke.

I can deadlift 425#, Back squat 285#, press 160 and I will be running my 3rd half marathon this Saturday with no training besides my WOD’s and all have been under 2 hours.

Starting weight 245# with no muscle mass BF 24%
Today weight 213 lbs body fat 12-13%

Do you have any special or favorite CrossFit Las Vegas memories/moments?
Not being fat.  Honestly crossfit is a small part of the growth I try to work on as a person on a daily basis and the best part for me is coming and seeing people that I enjoy, and working out with my Dad is by far the best part of crossfit for me!

What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
Set daily golas for yourself and celebrate when you accomplish something you set out to do.  Also if you have a concern at the gym or about a lift, ask a damn trainer…don’t always wait for the trainer to say something to you.  Come in early or set an appt and they will work with you.

And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas?  Explain/defend your answer.
I like all ya all.

What are you waiting for?  Fill out your Athlete Profile now.  You know you have time to kill….

WOD
Press
3-3-3-3-3
Add 2.5 – 5lbs

4 ITR of:
20 Pull Ups
5 Power Snatch

Don't ever mess with ninjas. They'll mess you up!!!

Strength Training and Stroke Recovery – startingstrength.com
The take away message from this article; “…getting stronger has made my life better.”

Gym Closed This Saturday
Remember that the gym will be closed for classes this Saturday due to the Powerlifting Meet.  Our Intro Day workout has been rescheduled for Sunday at 12pm.

Powerlifting Meet
George Prince, in conjunction with Tony Rodriguez of Natural Power Las Vegas, will be holding the 3rd Annual AAU Powerlifting Championships at the gym on Saturday February 11th! Admission to the event for our gym members will be free! The meet starts at 9am and will run throughout the day!

WOD
Strict Pull Ups
3xMR

6 RFT of:
200m Sprint
8 Front Squat