**ATTENTION**

The gym will be closed this Saturday and Sunday due to the Movement and Mobility Certification being held this weekend!  We will also be on limited holiday hours on Labor Day,.  Class times for Monday, September 6th,  will be as follows:

7:30am - Tier 1
8:30am - Elements

4pm - CrossFit
5pm - CrossFit
6pm - Elements

A couple of good reads from the folks at EliteFTS.com:

Hardcore or Dumbass? By Matt Rhodes

Damn, My “Insert Anything Here” Hurts By Jim Smith

The GHD as told by Again Faster

The GHD from Patrick Cummings on Vimeo.

A visit last year from our good friend Tony Blauer.

**ATTENTION**

The gym will be closed this Saturday and Sunday due to the Movement and Mobility Certification being held this weekend!  We will also be on limited holiday hours on Labor Day,.  Class times for Monday, September 6th,  will be as follows:

7:30am - Tier 1
8:30am - Elements

4pm - CrossFit
5pm - CrossFit
6pm - Elements

Fight Gone Bad 5 is 4 weeks away and we're holding steady at 39 team members and close to $2000!  We will also be joining up with Jared Glover and CrossFit 702!  Jared and his team will be coming down to Whole Foods on September 25th to co-host the event with us!  We can also expect a few people from Iron Edge CrossFit in Mesquite to come down and hang out with us!  This is shaping up to be a great, multi-affiliate event!!

Sign up for the CFLV Team here!
Click here to donate to a team member!

Some things are glaringly obvious!  Did they really need to do a study to figure this out!?!?
Changes in Physical Fitness and All-Cause Mortality - A study from the Journal of the American Medical Association

A cool FGB video to get you pumped for today!  The music leaves something to be desired, but the camera angles are pretty sick!  How many mechanical flaws can you spot, if any?

Fight Gone Bad from Oceanside Crossfit on Vimeo.

**ATTENTION**

The gym will be closed this Saturday and Sunday due to the Movement and Mobility Certification being held this weekend!  We will also be on limited holiday hours on Labor Day,.  Class times for Monday, September 6th,  will be as follows:

7:30am - Tier 1
8:30am - Elements

4pm - CrossFit
5pm - CrossFit
6pm - Elements

We have until Friday September 3rd to get the second round of Rx Jump Ropes ordered!  If you haven't put your name down and cord length down yet, what's stopping you?  We will still be given the bulk rate of $28.66 per rope, but only till this Friday!  For those of you who need to have a different length of cord cut from your first order, turn your current cord in to me with the desired measurement of the new cord and I will let Dave know that yours is to be a replacement cord. 

Making Soldiers Fit to Fight, Without the Situps - New York Times

More on Foam Rolling

Foam Rolling Part II from Jon Gilson on Vimeo.

I'm certain that everyone is aware of the "obesity epidemic" that is occurring with our nations youth!  Everyone is also very familiar with all the kids that can be seen running around the gym!  Just about all of you have met my daughter, Cailyn and Josh and Amanda's son, Adam!

One of the best ways we can keep our kids healthy and active is to lead by example!  This is obviuosly working with Cailyn!  We have video of her trying to deadlift a kettlebell (in great form!).  Showing them that activity is a very important part of your life can lead to them staying active throughout their childhood years.

Another tip is limit their time infront of the screen, i.e. tv or computer!  Keep it to around 1-2 hours per day!  This will help them to understand that there are better ways to unwind and relax.

Look here for more tips on keeping your kids fit, and remeber that we are always happy to see more kids in the CrossFit Kids classes!

Fight Gone Bad 5 is 4 weeks away and we're looking good with 38 team members and close to $2000!  We will also be joining up with Jared Glover and CrossFit 702!  Jared and his team will be coming down to Whole Foods on September 25th to co-host the event with us!  We can also expect a few people from Iron Edge CrossFit in Mesquite to come down and hang out with us!  This is shaping up to be a great, multi-affiliate event!!

**ATTENTION**

The gym will be closed this Saturday and Sunday due to the Movement and Mobility Certification being held this weekend!  We will also be on limited holiday hours on Labor Day,.  Class times for Monday, September 6th,  will be as follows:

7:30am - Tier 1
8:30am - Elements

4pm - CrossFit
5pm - CrossFit
6pm - Elements

A good thing to do before and after the Sprints today, foam rolling!!

Foam Rolling: Part I from Patrick Cummings on Vimeo.

At our impromtu charity workout this past Saturday, we were ableto raise almost $150 for SMA research!  A very big thank you to those who participated and/or donated.  I had no idea that the topic of SMA had touched some of our members in some way!  I'm glad that those of you who have been affected by SMA or any other condition were able to help support us!

You may notice that the walkway to the gym doors looks much, much better!  When you have the chance, be sure to thank Ash, Bobbie, Erica, and Brooke Nemetz for that.  The whole family sacrificed their Saturday to clean up the outside area of our gym.  You are true friends!  Thanks again!

The gym will be closed this Saturday and Sunday due to the Movement and Mobility Certification being held this weekend!  We will also be on limited holiday hours on Labor Day,.  Class times for Monday, September 6th,  will be as follows:

7:30am - Tier 1
8:30am - Elements

4pm - CrossFit
5pm - CrossFit
6pm - Elements

Everyone has until this Friday to get in on the second round of jump rope orders from Rx Jump Ropes.  Dave Newman, creator of Rx Jump Ropes, has agreed to extend our bulk rate of $28.66 until September 3rd.  If you haven't already get your name on the list at the front desk.  Be sure to have someone around to help measure you correctly!  You can watch this video to help understand the method of measurement.

Soreness: We've all come into the gym stating how tight and sore we are from previous workouts!  "Oh Man!!  Those deads tore up my hammies and low back!"  We've all for the most part accepted that we will be training sore to some degree the majority of the time.  The soreness is a normal response to strength training and conditioning, though most of wish it wasn't.  For a little more info on Delayed Onset Muscle Soreness (DOMS), check this out.

Injury:  This is something we all dread.  Injury needs no explaination.  It is what causes us to miss training which can sometimes lead to feelings of lethargy and depression.  This injury may or may not come as a result of training.  Fate lurks around every corner and can rear its ugly head whenever it wants.  We train carefully to avoid injury.  We also train to become injury proof or at the very least heal faster from it.  It is always a possibility though.

The point that I'm hoping to make is that pain is a part of our lives, for better or worse.  We deal with it in some way or another all the time.  It's common-place.  Pain is not something to be feared or avoided.  It can be dealt with.  Whether a contrast bath is in order to help recover from a nasty workout or physical therapy is needed to help mend a wounded thing-ama-jig, pain is doable.  It won't be comfortable but it is doable. 

Take the time to make sure you are recovering well from each workout.  Get plenty of rest (sleep) and eat right for your goals.  If you have any questions about your recovery plan, we're always available to help!  Whatever pain you might be experiecing is temporary and it will heal.  When it does you will attack your workout with the same fervor and intensity you always have!

Today we are performing the workout "Bugaboo"!  Do not cherry pick this one guys!  This workout is in memory of two very special children who lost their battle with Spinal Muscular Atrophy.  You can read all about them here:

Cure SMA: Awareness WOD 2010
CrossFitters Unite for One Day, One WOD, One Purpose

Dave Newman of Rx Jump Rope has been gracious enough to extend our bulk rate of $28.66 per rope until Friday Sept. 3rd!!  If you didn't get a chance to order one initially, we can still get you your rope!  We've been finding out that the best way to measure the cord for your jump rope is to use the measurement from below the pec, around the arch of the foot, and back up to the pec.  You can find the video of this method here!  For those of that have received our ropes; if your cord is the wrong length make sure you get them to me as soon as possible.  Dave has agreed to recut a new cord for your handles.  Once again please use the measurement technique from above.

Rx Jump Ropes "Double Under till you Double Over"

The First Annual Double Under Till You Double Over contest begins on September 1st at 12:00 midnight PST and will conclude on September 15th at 12:00 midnight PST. 

Athlete Profile:  Calvin Lau

First and Last Name
Calvin Lau
Where ya from originally?
Philedelphia
How long have you been with CrossFit Las Vegas?
4 Months
What's your favorite WOD?
All presses, front squat, and cleans
What's your least favorite WOD?
anything with overhead squat or hspu's
What were you doing before CrossFit?  How did you hear about CrossFit and/or CrossFit Las Vegas?
Before I moved out here and back in college I trained in muay thai and submission wrestling, and a lot of the workouts we do now remind me of the conditioning drills I had to do back then.  Once I graduated I became a victim of corporate America and got pretty lazy and stopped training and working out altogether.  When I moved out here to Vegas back in September I worked out at 24 hour fitness and just lifted weights.  Some people at my office were talking about it and it was close to where I worked, so I went and checked it out.
Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
It brought back some really good feelings and memories of back when I used to train.  The feeling of pushing yourself as hard as you can, it's an unforgettable feeling and I think it's one of the main reasons why so many people are hooked to Xfit.  That and I made sure I came in for the next 2 share the pain classes so I had time to recover from the soreness over the weekend before elements because I had no idea what was gonna happen then.
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 can see my flexibility improving even though it's still got a lot of room for improvement.  I think that is the major thing I need to overcome since it's pretty much just my muscles resisting themselves, but I can feel it improving everytime I step into the gym.  Work capacity has definitely gone up a lot.  The only benchmark workout I've done more than once is Fran and I rx'd on the thrusters and pullups, which was better than when I did them the first time with 65lbs and a red band.
Do you have any special or favorite CrossFit Las Vegas memories/moments?
Every day is a great moment when I walk in there.  Always meeting someone new and sharing workout experiences from that day or earlier in the week, there are too many to list.
What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
Just show up and do your best, and they'll take care of the rest.  You won't find another place to workout where everyone is there to support the goals you set.
And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas?  Explain/defend your answer.
I have to say that without a doubt, the coolest, best, and most incredible coach at CFLV has gotta be...

Take a break in your hectic day to fill out your Athlete Profile!!

Back in 2003, before many if not all of us heard about CrossFit, Greg Glassman, the founder of CrossFit, wrote an article for the CrossFit Journal called "How Fit Are You?"  In it Glassman laid out 5 tests and a score sheet designed to determine just that.  As expected the tests cover just about every aspect imaginable in regards to overall fitness and conditioning.

The tests provided and the reasoning behind them is truly intriguing and worth a read.  Also, don't be too surprised if something along the lines of one of the tests makes an appearance in the near future.

"How Fit Are You?" - Greg Glassman, founder of CrossFit.

Top Ten Checklist: Do You "Train" - Adam Spizman of EliteFTS presents his checklist of training.

The following video, along with our new Rx Ropes, should prove useful in the pursuit of the elusive double under.

Double Unders from Patrick Cummings on Vimeo.

Take a moment to read about Benjamin and Addisyn Abruzzo!  We will be participating in this event this Saturday!

Cure SMA: Awareness WOD 2010
CrossFitters Unite for One Day, One WOD, One Purpose

For those of you who found their new Rx Jump Rope to have been cut too short, please leave it wrapped and in the back office!  Find the measuring tape at the front desk and re-measure yourself.  The mesurement runs from one nipple, under the arch of one foot, and back up to the same nipple.  Write the new measurement on the wrapper of your rope and I will ask Dave to cut new cord for you!  Thanks!!

Roger Harrell, of drillsandskills.com, on the benefits of adult gymnastics!!

How to climb a rope - beastskills.com

Our RX Jump Ropes have arrived and are ready to be distributed!!!  Next time you're in the gym see me or any of the staff to receive your rope.  The size of our order brought the cost per rope to $28.66, and it was given the title the King Kong of rope orders!!  All of you who indicated that we are able to charge your account will see a charge for the $28.66.  Those of you who declined the account charge will need to bring in $28.66 for your rope.

We will be participating in this event this Saturday!

Cure SMA: Awareness WOD 2010
CrossFitters Unite for One Day, One WOD, One Purpose

Nichole DeHart on Alcohol - your fitness and health goals

The Butterfly Kip - Again Faster

Butterfly Pullups from Patrick Cummings on Vimeo.