First and Last Name
Angel Ginocchi

Where ya from originally?
Ohio

How long have you been with CrossFit Las Vegas?
15 Months

What’s your favorite WOD?
Fight gone bad was fun

What’s your least favorite WOD?
Murphy

What were you doing before CrossFit?  How did you hear about CrossFit and/or CrossFit Las Vegas?
I was a chronic runner at 24 hour with some strength. My friend from Scottsdale was posting her Crossfit work outs on Facebook. Every time I read them I was like what the heck is she doing! I was exhausted from just reading them and had to check it out. I really wanted a change in my body, I wanted more muscle. I did a search and found CFLV.

Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
I thought I was in shape from all the running I did….NOT! I was beat after every work out but I loved it. I knew this was going to make the changes I wanted.

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’ve done Murphy twice, but I added a few minutes to my time. I tried to do as many push ups not modified. I did fight gone bad twice and increased my reps and added 10 pounds to my presses and SDHP.

Do you have any special or favorite CrossFit Las Vegas memories/moments?
Everytime I’m doing strength and my weight goes up. I’m doing my 3×5 at the weight that use to be my one max rep.

What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
Try it, don’t get discouraged if you can’t do a lot of weight or if you have to modify an exercise, or come in last. It will come with your determination to succeed. And everyone is so encouraging. Like everyone says “it’s addicting”!

And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas?  Explain/defend your answer.
I love them all, they each teach and motivate in their own way. But, I’m a little partial to Mikey, he was my Elements coach and he is really good at critiquing and explaining movements. He pushes me to do more and keep going during workouts.

We have plenty of room for more Athlete Profiles!!  Get it done…

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

4 ITR of:
10 DB Thrusters
30 Cal Row

Olympic Lifting KISS – bodytribe.com

CrossFit Endurance Group
After a successful pilot run on Sunday, we’ll be adding a CrossFit Endurance Group to our offerings.  The group will meet on Thursday evenings at 7pm and Sunday afternoons at 2pm.  These times are not set in stone by any means.  We will see how the group does at the given times and adjust as needed.  Brendan Bareng will be taking the lead for the group and will be going over things like POSE running techniques as well as how to incorporate  endurance training into your CrossFit work.

Foam Rolling Clinic
Dr. Josh Satterlee, of Bio-Mechanics of Las Vegas, will be us to present a Foam Rolling seminar on Saturday, April 7th, at 2 pm. Cost is $50 with the purchase of a roller and $25 if you already have a roller.  There will be a sign up sheet available on the gym counter.  Be sure to indicate if you would like to purchase a foam roller to use at home!!

WOD
HSPU
4 x MR

OTM 12min of:
4 Ring Push Ups
6 Ring Rows

Is Sugar Toxic – nytimes.com
Is Sugar Toxic – cbsnews.com

CrossFit Endurance Group

After a successful pilot run on Sunday, we’ll be adding a CrossFit Endurance Group to our offerings.  The group will meet on Thursday evenings at 7pm and Sunday afternoons at 2pm.  These times are not set in stone by any means.  We will see how the group does at the given times and adjust as needed.  Brendan Bareng will be taking the lead for the group and will be going over things like POSE running techniques as well as how to incorporate  endurance training into your CrossFit work.

Foam Rolling Clinic
Dr. Josh Satterlee, of Bio-Mechanics of Las Vegas, will be us to present a Foam Rolling seminar on Saturday, April 7th, at 2 pm. Cost is $50 with the purchase of a roller and $25 if you already have a roller.  There will be a sign up sheet available on the gym counter.  Be sure to indicate if you would like to purchase a foam roller to use at home!!

WOD
Push Press
3-3-3-3-3

3 RFT of:
400m Run
30 BB Lunges
15 Pull Ups

CrossFit Endurance Group
After a successful pilot run on Sunday, we’ll be adding a CrossFit Endurance Group to our offerings.  The group will meet on Thursday evenings at 7pm and Sunday afternoons at 2pm.  These times are not set in stone by any means.  We will see how the group does at the given times and adjust as needed.  Brendan Bareng will be taking the lead for the group and will be going over things like POSE running techniques as well as how to incorporate  endurance training into your CrossFit work.

Foam Rolling Clinic
Dr. Josh Satterlee, of Bio-Mechanics of Las Vegas, will be us to present a Foam Rolling seminar on Saturday, April 7th, at 2 pm. Cost is $50 with the purchase of a roller and $25 if you already have a roller.  There will be a sign up sheet available on the gym counter.  Be sure to indicate if you would like to purchase a foam roller to use at home!!

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

OTM 10min:
12 KB Swings
6 burpees

Will People Ever Evolve Out of Craving Unhealthy Food? – popsci.com
Cravings – everydaypaleo.com
How to Cure Carb Cravings – paleohacks.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, of Bio-Mechanics of Las Vegas, will be us to present a Foam Rolling seminar on Saturday, April 7th, at 2 pm. Cost is $50 with the purchase of a roller and $25 if you already have a roller.  There will be a sign up sheet available on the gym counter.  Be sure to indicate if you would like to purchase a foam roller to use at home!!

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

4 ITR of:
30 Double Unders
15 Wall Ball
30 Double Unders

First and Last Name
Greig Jameson

Where ya from originally?
Outside of RENO!

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

What’s your favorite WOD?
Elizabeth or Grace

What’s your least favorite WOD?
Anything with Turkish Get Ups

What were you doing before CrossFit?  How did you hear about CrossFit and/or CrossFit Las Vegas?
I wasn’t doing anything before Crossfit…I played college baseball a few years ago, but after that I did nothing, absolutely nothing.  To be honest I have little to no experience with weight training at all, I was a pitcher so all they would make us do is run.  I started crossfitting in June 2011 at CrossFit Dixie in St. George Utah while I was working there for the summer.  I then came back to Vegas and checked out a few boxes but decided on CFLV due to location, the trainers/coaches, and the people who I saw working out there.

Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
I had a unique experience with my first wod because it was the grand opening team workout.  I had a great time, talk about a great way to break into a new box.  The workout was fun and all but I really got to experience the “community” side of a crossfit box, so that was phenomenal.  After that wod I knew I was going to have a great experience here at CFLV.

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 first benchmark was Elizabeth and I think it took me like 14 minutes at 95# and I used a blue band on the ring dips.  My second benchmark was Randy and I finished in in roughly the same amount of time, 14 minutes, and I used 65#.  The other day I completed Randy at the Rx weight of 75# in 5:36.  With the daily workouts a person completes its given they will get stronger and faster especially if they are new to crossfit, but I think the most important “performance” element is the mental portion of the benchmarks.  With an increase of strength and speed, sure my Randy time was cut in half, but more importantly, my mental performance as increased allowing me to mentally fight myself to the point where I don’t give up until the benchmark is complete.

Do you have any special or favorite CrossFit Las Vegas memories/moments?
The most interesting/funny memory I have was the boobs for barbells day.  It was the Halloween weekend so the workout was 80′s themed, but the best part was the Kona led the warm-up with an 80′s style aerobic warm-up.  I don’t think I have seen so many people laughing and smiling going into a benchmark wod.  You have to see the pictures to understand the atmosphere.

What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
1.) Don’t be shy, say hello to everyone, and don’t be intimidated (unless Aaron is doing something ninja-like). The people you see in front of you all started exactly where you are at now, the only difference between you and them is time (and hard work).
2.) Healthy-ness equals happiness.
3.) Its okay to get addicted to this life.

And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas?  Explain/defend your answer.
Oh man…I have no clue.  All of the coaches are incredible in their own ways.  I know that sounds cliche, but its true.  Joe is a bad ass. Vili is a bad ass. Marissa is a bad ass even though she talks in “kids” terms some times…haha.  Dezirae is a bad ass.  Mike is a nerdy bad ass.  I would say Mike is the coach I am more connected to but that’s because he likes to “no rep” me during the games prep wods.  Lastly, Tamra is a bad ass.

Your Athlete Profile won’t be next.  That is, unless, you submit it….

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

Death by:
Deadlift
10m Sprints

In minute one, perform 1 deadlift and 1 10m sprint.  In minute two, perform 2 deadlifts and 20m sprint.  In minute three, perform 3 deadlifts and 30m sprint.  Carry on until you can no longer fit the activity in the minute allotted.

On Sunday, April 1st, those that are interested in doing an Endurance workout, please meet at the gym at 2:30pm.  Thank you!

A Warning About Intermittent Fasting – Paleo Plan

Paleo Plan Weekly Emails
If you wish to be taken off the list for the weekly Paleo Plan emails, please let Joe know as soon as you can.  Do Not Use The Unsubscribe Button!  This unsubscribes the whole group and not just you!!!!

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.

WOD
4 RFT of:
10 Pull Ups
20 Push Ups
40 Double Unders

Wanted to ask this for a while now…
What makes a good gym, in your opinion?

Paleo Plan Weekly Emails
If you wish to be taken off the list for the weekly Paleo Plan emails, please let Joe know as soon as you can.  Do Not Use The Unsubscribe Button!  This unsubscribes the whole group and not just you!!!!

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.

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.

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

Every 90sec for 12min perform:
16 DB Snatch
8 Burpees

Why Fast Part 1 – Weight Loss – marksdailyapple.com
Why Fast Part 2 – Cancer – marksdailyapple.com

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.

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.

WOD
4 ITR of:
50m Sprint
12 Box Jump
50m Sprint

The Matrix Guide To Rapid Skill Acquisition – nerdfitness.com

Train the Mind for Increased Strength – startingstrength.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 after today.  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
Front Squat
3-3-3-3-3
Add 5-10lbs

Five 3min Cycles of AMRAP:
1 Power Clean
3 OH Press
5 Push Ups

Rest 1min between cycles