Feel Like Detoxing?
Danielle Sigman and Mike Iannantuano with Kelley Starrett
Are Detoxes and Cleanses Safe and Effective? – marksdailyapple.com
Lost and Found
We’ve grown a very respectable of left-behind items in the lost and found bin at the counter! These items will be donated to Goodwill on Monday of next week. If you have recently lost track of a favorite item of whatever and want to see it again, please take the time to go through the bin to find it! If it’s not there, at least you tried.
Upcoming Events
AIDS Walk Las Vegas: April 15th (Sunday) at UNLV at 10:30am. Registration is FREE!! Sign up for our CrossFit Las Vegas team by clicking on the following link: https://www.kintera.org/faf/r/default.asp?ievent=1002823&lis=1&kntae1002823=9879FBD3CE0D4FC795CA24B15857BF87
Tough Mudder: October 6, 2012 (Saturday). We currently have 33 people on our team and more are welcome to join. Go to https://www.raceit.com/register/groups/default.aspx?newgroup=true&event=10440 and search for CrossFit Las Vegas and use “cflv2012? to join our team. The sooner you sign up the cheaper it will be. Everyone on our team will receive a $20 refund a couple weeks after event since we have more then 21 members on our team. You don’t have to be a member of our gym to join our team, so family and friends are welcome to join our team. The more the merrier!!
Any questions in regards to the upcoming gym events, feel free to contact Vili.
WOD
OTM 10min:
3 Thrusters
6 Box Jumps
Quit Counting, Lose Fat
How Calorie Counting Makes You Fat – zoeharcombe.com
Foam Rolling Clinic
The Foam Roller is to mobility what the squat is to CrossFit. Every athlete needs to focus on mobility, and the fundamental movement is foam rolling. Through the principle of “muscle fiber deflection”, every fiber of the athlete’s trunk and legs can be lengthened, resulting in a reduction of internal friction. This reduction increases speed, increases strength, and increases results. Additionally, the pain and discomfort of serious training can be reduced. The actual performance of rolling is also a core strengthening routine in itself.
Proper foam rolling is simple, but not easy. Technique is imperative, just as in CrossFit. Technical improvements pay dividends in future performance. Your potential is limitless.
Dr. Josh Satterlee will be us to present a Foam Rolling seminar on April 7th at 2 pm. Cost is $50 with the purchase of a roller and $25 if you already have a roller.
Upcoming Events
AIDS Walk Las Vegas: April 15th (Sunday) at UNLV at 10:30am. Registration is FREE!! Sign up for our CrossFit Las Vegas team by clicking on the following link: https://www.kintera.org/faf/r/default.asp?ievent=1002823&lis=1&kntae1002823=9879FBD3CE0D4FC795CA24B15857BF87
Tough Mudder: October 6, 2012 (Saturday). We currently have 33 people on our team and more are welcome to join. Go to https://www.raceit.com/register/groups/default.aspx?newgroup=true&event=10440 and search for CrossFit Las Vegas and use “cflv2012? to join our team. The sooner you sign up the cheaper it will be. Everyone on our team will receive a $20 refund a couple weeks after event since we have more then 21 members on our team. You don’t have to be a member of our gym to join our team, so family and friends are welcome to join our team. The more the merrier!!
Any questions in regards to the upcoming gym events, feel free to contact Vili.
WOD
Push Press
3-3-3-3-3
6 RFT of:
3 Power Snatch
60sec Rest
Add weight each round.
Flexibility by Poliquin
Flexibility and the Muscle-Bound Myth – charlespoliquin.com
Stretching for Strength and Muscle Mass – charlespoliquin.com
Foam Rolling Clinic
The Foam Roller is to mobility what the squat is to CrossFit. Every athlete needs to focus on mobility, and the fundamental movement is foam rolling. Through the principle of “muscle fiber deflection”, every fiber of the athlete’s trunk and legs can be lengthened, resulting in a reduction of internal friction. This reduction increases speed, increases strength, and increases results. Additionally, the pain and discomfort of serious training can be reduced. The actual performance of rolling is also a core strengthening routine in itself.
Proper foam rolling is simple, but not easy. Technique is imperative, just as in CrossFit. Technical improvements pay dividends in future performance. Your potential is limitless.
Dr. Josh Satterlee will be us to present a Foam Rolling seminar on April 7th at 2 pm. Cost is $50 with the purchase of a roller and $25 if you already have a roller.
Upcoming Events
AIDS Walk Las Vegas: April 15th (Sunday) at UNLV at 10:30am. Registration is FREE!! Sign up for our CrossFit Las Vegas team by clicking on the following link: https://www.kintera.org/faf/r/default.asp?ievent=1002823&lis=1&kntae1002823=9879FBD3CE0D4FC795CA24B15857BF87
Tough Mudder: October 6, 2012 (Saturday). We currently have 33 people on our team and more are welcome to join. Go to https://www.raceit.com/register/groups/default.aspx?newgroup=true&event=10440 and search for CrossFit Las Vegas and use “cflv2012? to join our team. The sooner you sign up the cheaper it will be. Everyone on our team will receive a $20 refund a couple weeks after event since we have more then 21 members on our team. You don’t have to be a member of our gym to join our team, so family and friends are welcome to join our team. The more the merrier!!
Any questions in regards to the upcoming gym events, feel free to contact Vili.
WOD
4 RFT of:
3 Deadlift
3 Burpees
3 Deadlift
6 Burpee
3 Deadlift
9 Burpee
For All Us Carnivors
Will Eating Red Meat Kill You? – marksdailyapple.com
Red Meat: Part of a Healthy Diet? – robbwolf.com
Foam Rolling Clinic
The Foam Roller is to mobility what the squat is to CrossFit. Every athlete needs to focus on mobility, and the fundamental movement is foam rolling. Through the principle of “muscle fiber deflection”, every fiber of the athlete’s trunk and legs can be lengthened, resulting in a reduction of internal friction. This reduction increases speed, increases strength, and increases results. Additionally, the pain and discomfort of serious training can be reduced. The actual performance of rolling is also a core strengthening routine in itself.
Proper foam rolling is simple, but not easy. Technique is imperative, just as in CrossFit. Technical improvements pay dividends in future performance. Your potential is limitless.
Dr. Josh Satterlee will be us to present a Foam Rolling seminar on April 7th at 2 pm. Cost is $50 with the purchase of a roller and $25 if you already have a roller.
Upcoming Events
AIDS Walk Las Vegas: April 15th (Sunday) at UNLV at 10:30am. Registration is FREE!! Sign up for our CrossFit Las Vegas team by clicking on the following link: https://www.kintera.org/faf/r/default.asp?ievent=1002823&lis=1&kntae1002823=9879FBD3CE0D4FC795CA24B15857BF87
Tough Mudder: October 6, 2012 (Saturday). We currently have 33 people on our team and more are welcome to join. Go to https://www.raceit.com/register/groups/default.aspx?newgroup=true&event=10440 and search for CrossFit Las Vegas and use “cflv2012? to join our team. The sooner you sign up the cheaper it will be. Everyone on our team will receive a $20 refund a couple weeks after event since we have more then 21 members on our team. You don’t have to be a member of our gym to join our team, so family and friends are welcome to join our team. The more the merrier!!
Any questions in regards to the upcoming gym events, feel free to contact Vili.
WOD
Front Squat
3-3-3-3-3
2 RFT of:
800m Run
1000m Row
Athlete Profile: Omar Velous
First and Last Name
Omar Velous
Where ya from originally?
Vegas Native
How long have you been with CrossFit Las Vegas?
Around 6 months
What’s your favorite WOD?
Tabata Double Unders
What’s your least favorite WOD?
Kalsu by FAR but I still get pretty nervous on Fran
What were you doing before CrossFit? How did you hear about CrossFit and/or CrossFit Las Vegas?
Was actually on a pretty good structured functional workout regimen consisting of suspension training, plyometrics and 3-6 exercise circuit training. And of course addicted to the typical gym rat pre workout supplement. . .NO-Xplode or Jackd-3d! Then this former Navy Seal came in with his Chucks, special ops shorts, MASSIVE quads and CrossFit shirt and was doing a WOD with Muscle-Ups which blew my mind. I thought to myself, “I’ve gotta get on that level!” Still pushing to catch up to him!
Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
First workout at CFLV was unlike the 2 CrossFit gyms I tried out before. Big focus on dynamic warmup, muscle-prep and mobility on those body parts which were to be used during the actual WOD. I was hooked after the warm-up!
Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
Then: “Thrusters 95/65. That means I can do 65#’s right?”
Now: “RX and Unbroken!”
Do you have any special or favorite CrossFit Las Vegas memories/moments?
The 31 Heroes WOD!
What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
All you have to do is show up and you will never turn back!
And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas? Explain/defend your answer.
Toss up between Joe and Mikey, Only because they normally push me beyond what I thought was my limit.
What’s the real reason we haven’t put your Athlete Profile up? It’s because you haven’t filled it out!!!!
WOD
Deadlift
3-3-3-3-3
Add 5-10lbs
Tabata Mash Up
Push Press
Pull Ups
Just a Thought
How You Can Tell…
…that your going in the right direction. So last night was not unlike any other Wednesday night. I saw all the evening regulars and said my hello’s and handed out some hugs. Taught my scheduled classes. Nothing out of the ordinary. Then I started to see it.
As the evening was drawing to a close, many stayed in the gym after the class they had attended had concluded. Maybe they didn’t have anything better to do but I’m thinking not so much. They stayed on to hang out with friends. They stayed on to offer help. They stayed on to cheer the On Ramp and meet them afterwards. They stayed to offer their ideas on how to grow our family.
I can’t think of a better place to be in this business. Everyone around the gym offers what they can to push it further. And it’s done not because they expect something in return. It’s done because they, you, care.
For that I am truly thankful and appreciative.
One such suggestion was the Ambassador Program. This idea is bloody fantastic and is gonna have a dramatic impact on all new-comers!!!! Stay tuned…
Foam Rolling Clinic
The Foam Roller is to mobility what the squat is to CrossFit. Every athlete needs to focus on mobility, and the fundamental movement is foam rolling. Through the principle of “muscle fiber deflection”, every fiber of the athlete’s trunk and legs can be lengthened, resulting in a reduction of internal friction. This reduction increases speed, increases strength, and increases results. Additionally, the pain and discomfort of serious training can be reduced. The actual performance of rolling is also a core strengthening routine in itself.
Proper foam rolling is simple, but not easy. Technique is imperative, just as in CrossFit. Technical improvements pay dividends in future performance. Your potential is limitless.
Dr. Josh Satterlee will be us to present a Foam Rolling seminar on April 7th at 2 pm. Cost is $50 with the purchase of a roller and $25 if you already have a roller.
Upcoming Events
AIDS Walk Las Vegas: April 15th (Sunday) at UNLV at 10:30am. Registration is FREE!! Sign up for our CrossFit Las Vegas team by clicking on the following link: https://www.kintera.org/faf/r/default.asp?ievent=1002823&lis=1&kntae1002823=9879FBD3CE0D4FC795CA24B15857BF87
Tough Mudder: October 6, 2012 (Saturday). We currently have 33 people on our team and more are welcome to join. Go to https://www.raceit.com/register/groups/default.aspx?newgroup=true&event=10440 and search for CrossFit Las Vegas and use “cflv2012? to join our team. The sooner you sign up the cheaper it will be. Everyone on our team will receive a $20 refund a couple weeks after event since we have more then 21 members on our team. You don’t have to be a member of our gym to join our team, so family and friends are welcome to join our team. The more the merrier!!
Any questions in regards to the upcoming gym events, feel free to contact Vili.
WOD
Bent Row
4-4-4-4
4 ITR of:
1 Snatch
2 Clean and Jerk
3 Back Squat
50m Sprint
Same Bar
Dr. Josh Satterlee and Foam Wow
Foam Rolling Clinic
The Foam Roller is to mobility what the squat is to CrossFit. Every athlete needs to focus on mobility, and the fundamental movement is foam rolling. Through the principle of “muscle fiber deflection”, every fiber of the athlete’s trunk and legs can be lengthened, resulting in a reduction of internal friction. This reduction increases speed, increases strength, and increases results. Additionally, the pain and discomfort of serious training can be reduced. The actual performance of rolling is also a core strengthening routine in itself.
Proper foam rolling is simple, but not easy. Technique is imperative, just as in CrossFit. Technical improvements pay dividends in future performance. Your potential is limitless.
Dr. Josh Satterlee will be us to present a Foam Rolling seminar on April 7th at 2 pm. Cost is $50 with the purchase of a roller and $25 if you already have a roller.
Upcoming Events
AIDS Walk Las Vegas: April 15th (Sunday) at UNLV at 10:30am. Registration is FREE!! Sign up for our CrossFit Las Vegas team by clicking on the following link: https://www.kintera.org/faf/r/default.asp?ievent=1002823&lis=1&kntae1002823=9879FBD3CE0D4FC795CA24B15857BF87
Tough Mudder: October 6, 2012 (Saturday). We currently have 33 people on our team and more are welcome to join. Go to https://www.raceit.com/register/groups/default.aspx?newgroup=true&event=10440 and search for CrossFit Las Vegas and use “cflv2012″ to join our team. The sooner you sign up the cheaper it will be. Everyone on our team will receive a $20 refund a couple weeks after event since we have more then 21 members on our team. You don’t have to be a member of our gym to join our team, so family and friends are welcome to join our team. The more the merrier!!
Any questions in regards to the upcoming gym events, feel free to contact Vili.
WOD
Press
3-3-3-3-3
Add 2.5-5lbs
4 RFT of:
12 Deadlift
400m Run
Who Wants a Locker?
Lockers Anyone?
Mike has found a great deal on a set of 18 lockers guys. He’ll be putting out an interest sheet and collecting the money needed to secure your own permanent storage space at the gym. Each locker will run $25 per and they will occupy the last room in the hall way by the utility closet. If you want your own locker, put your name on the interest form and get your $25 to me or Mike asap.
Tristan’s Yoga and Tamra’s Kettlebell
As of this week, Tamra’s Kettlebell class and Tristan’s Yoga class will be offered as a part of your membership! These classes are now open to all at no extra cost! What this means is that there is no reason to not get involved with these two amazing instructors and learn how what they offer can benefit your CrossFitting! Tamra’s Kettlebell class meets on Saturdays at 10am and Tristan’s Yoga class meets Tuesdays at 7pm!
WOD
RDL
4-4-4-4
Row 500m
15 Pull Ups
30 DB Snatch
60 Walking DB Lunges
30 DB Snatch
15 Pull Ups
Row 500m
John, Tristan, and Tamra
John Broz Snatch Class
John is on his way back from Australia everyone. However, because it’s apparently a long ways away, he won’t be back in the gym till Wednesday. This will obviously get in the way of his Snatch Class this evening. Make sure you welcome him back on Thursday night at the Clean and Jerk Class.
Tristan’s Yoga and Tamra’s Kettlebell
As of this week, Tamra’s Kettlebell class and Tristan’s Yoga class will be offered as a part of your membership! These classes are now open to all at no extra cost! What this means is that there is no reason to not get involved with these two amazing instructors and learn how what they offer can benefit your CrossFitting! Tamra’s Kettlebell class meets on Saturdays at 10am and Tristan’s Yoga class meets Tuesdays at 7pm!
WOD
Back Squat
3-3-3-3-3
Add 5-10lbs
3 RFT of:
20 Double Unders
3 Push Press
25 Double Unders
3 Push Press (+10lbs)
30 Double Unders
3 Push Press
(+10lbs)
Athlete Profile: Calvin Garland Sr. (Pops)
First and Last Name
Calvin Garland Sr. (Pops)
Where ya from originally?
Bismarck, North Dakota
How long have you been with CrossFit Las Vegas?
Little over a year
What’s your favorite WOD?
Fight Gone Bad
What’s your least favorite WOD?
Anything with Overhead squats. But getting better
What were you doing before CrossFit? How did you hear about CrossFit and/or CrossFit Las Vegas?
I was a member of Golds Gym. Didn’t go much. Now I know why. No Fun. I heard about crossfit from my son. He joined about a year before I joined. I did notice a remarkable difference in his level of fitness.
Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
I was amazed at how much it made my whole body tired. And sore, of course.
The level of knowledge of the trainers was impressive. And it was fun and quick.
Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
I have to admit…I have not bothered to get to know the names of the WODs. I just do them.
The thing I do notice is that I am constantly progressing my way up to RX. The workout times do seem to change (lower), also.
Do you have any special or favorite CrossFit Las Vegas memories/moments?
To me… every workout is memorable. I so enjoy talking to the members. And seeing how much they too have progressed. I enjoy meeting visitors from out of town.
What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
When I first joined, a member told me that Crossfit is addicting. I try to pass that on to new members. It’s addictive in so many good ways. And to stick with it. The crippling soreness will go away. And you will start to see progress..
And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas? Explain/defend your answer.
Okay..I am not going to pick a best or most incredible. I feel that I am a challenge for all of you. In that I am a “Master”, and seem to require more of their skills. I will do my part to keep all the instructors on their toes. You are all amazing. I look forward to some day soon working out with Dezirae.
And for a group outing. Let’s kayak the river below Hoover Dam to Willow beach. In the spring.
Seriously, why isn’t your Athlete Profile in yet!
Lockers Anyone?
Mike has found a great deal on a set of 18 lockers guys. He’ll be putting out an interest sheet and collecting the money needed to secure your own permanent storage space at the gym. Each locker will run $25 per and they will occupy the last room in the hall way by the utility closet. If you want your own locker, put your name on the interest form and get your $25 to me or Mike asap.
WOD
Press
3-3-3-3-3
Add 2.5 to 5lbs
3 RFT of:
800m Run
40 KB Swings
20 Push Ups
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