The lovely Lones & Tina during this year’s holiday party.

Not to be cheesy, but while temperature this past Saturday evening was in the 20′s, the inside of the Sweat Shop has never felt so warm to me.  Having so many of Sweat Shoppers hanging out enjoying food, drink, and conversation, I am once again reminded of how fortunate I am to be surrounded by so many good people!  Thank you to all for making it a great evening, and also thank you to those who helped with setup, take down, and to Cathy of P.S. I Cake You for the delicious cupcakes, and Ofa’s Island BBQ for the delicious food!

See all the 2013 Holiday Party pics here.

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**Note**—–Only 1 class this Saturday @ 8:30am, as we will be having 5 teams from Sweat Shop participating at Reindeer Games at CrossFit Adventure in Concord.

Each gym is required to bring 1 volunteer per team, and we are still looking for 3 volunteers for this Saturday.  They have told me that the volunteers will be on rotation and each will only be needed for about a 3 hour time block.  As a way to say thanks for volunteering your time, we will be giving each of the Sweat Shop volunteers 50% off their next month’s gym dues.  Email me if you are interested! 

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Sunday’s WOD:

“Aftermath”
4 Rounds
21 KB Swings
15 Power Cleans 125/85
9 Bar Facing Burpees

 

Rene and Jason ready to throw down at the Christmas party!

This post can only be read in song.

It’s the mosttttttt wonderful tiiiiime of the yearrrrrrr!…….. With CrossFItters lifting and everyone one drinking will be of good cheeeeeeeer………….it’s the most wonderful time of the year…….. It’s the SWEAT…. SWEATIEST season of all……..There will be chicken for eating, and wine for the drinking, and cupcakes to scarf down your faaaaaceee………… There will be tales of Sweat Shop Stories, like days of our glory, from competitions long long agoooooooo………… It’s the BEST…. HOLIDAY PARTY…….OF ALL!

Holiday Party this Saturday – 6:30pm @ Sweat Shop
Food, Drinks, Family, Friends, Laughter, Conversation, and a little dancing!

This Saturday morning we will still have 8:30 & 9:30am classes, but no 10:30am class so we can start getting the gym setup for the party.

See you all there!

-Sweat Shop Elfs

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Friday’s WOD:

A.) Back Squat
5-5-5-5-5
(or Smolov for those that are following it)

B.) 50 Double Unders
40 Wall Balls
30 DB Snatch rx’d 45/25 ADV(55/35) (BEEF 70/50)
20 Pistols (10 ea.)
10 Burpee

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Thursday’s WOD: 

A.) 10 minutes to work up to 2RM Push Press

B.) “Nate”
20 min. AMRAP
2 MU
4 HSPU
8 KB Swing

Jess getting judged at last year’s Reindeer Games

Next Saturday, five Sweat Shop teams will be competing at CrossFit Adventure’s, “Reindeer Games” in Concord. FIVE! In order for us to compete, we need to supply 5 dedicated judges that are willing to help out the entire day Saturday, December 14th. The event is sure to be a blast as so many Sweat Shoppers will be competing, many for the first time!

They would like to have the judges meet on Sunday, December 8th at 12:00pm and/or Friday, December 13th at 7:00pm at CrossFit Adventure. Also, all athletes AND our judges/volunteers must check-in together at 7:00am on competition day.

If you can help judge that day, please let us know ASAP by email or through the comments. We greatly appreciate all of your support!

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Wednesday’s WOD:

7 min. AMRAP
7 Overhead Squat Rx’d 95/65 (ADV. 115/75) (BEEF 135/95)
7 Pullups (ADV & BEEF C2B)

REST 90 seconds

7 min. AMRAP
5ea. Barbell Lunge (front rack, in place)  Rx’d 95/65 (ADV. 115/75) (BEEF 135/95)
1 Rope Climb (ADV. & Beefy 2 Rope Climbs)

REST 90 Seconds

7 min. AMRAP
7 Front Squat (same weight as above)
7 Toes to Bar

Mike Gilb moments before his tug of war victory over the legendary D-Sal of CrossFit Oakland.

Holiday Party this Saturday – 6:30pm @ Sweat Shop
This Saturday morning we will still have 8:30 & 9:30am classes, but no 10:30am class so we can start getting the gym setup for the party.

I think it’s important to start this post by saying that “teammate”, in the CrossFit sense, doesn’t just refer to those that participate in competitions.  Everyone that trains at a CrossFit gym is working towards the goal of getting healthier, and more fit, therefore we are all teammates, even those that just do the classes and may not necessarily have any interest in participating in a competition.  Last week, during the open gym session on the day after Thanksgiving, the energy and support was awesome!  Dragon and Skyler were doing CrossFit Total 1 and 2, and both hitting some great PR’s.  In between their sets, both Skyler and Dragon were giving encouragement to myself and others while we were hitting our lifts.  Patrick was working on Clean & Jerks, but also giving some pointers to Dragon who was on his deadlift.  John Y. who had just finished doing the workout at 9:30am was working on snatches and I was easily able to talk him into doing some snatches on the minute with me, as well as short little finisher after that.  The highlight was definitely watching Skyler fight to establish some balance for a good 10-15 seconds at the bottom of his overhead squat before finally standing up and making the lift!  And while this was an open gym session, where everyone happened to be working on something different, the support and energy that morning was excellent!

So now, since I started this week’s post with a “list”, I’ve come across another one that I like even more.  Looking at the list of “Are You a Good Teammate”, posted on the Catalyst Athletics Blog, I whole heartily agree with all of them, but in regards to #9 on the list, I am especially proud of Sweat Shoppers in that they are awesome at coming out to competitions to support other Sweat Shop members, even if they themselves, aren’t competing!

Read complete list here.

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Tuesday’s WOD:

“Bruce Lee”

800m Run
20 Ring Dips (ADV. 6 Muscle Ups)

then 4 Rounds of:
5 Squat Clean to Overhead 135/95 (Beefy 155/105)
15  Box Jumps

then finish with:
403m Run
10 Ring Dips (ADV. 4 Muscle Ups)
5 Squat Clean to Overhead
15 Box Jumps

While Mark does look festive in his red t-shirt, the holiday party this weekend will be one of the few times to come to the gym and not wear athletic clothes.

Don’t forget, Holiday Party is this Saturday 6:30pm at the Sweat Shop!

There’s never a shortage of “top 10″ lists, especially when it comes to CrossFit, it seems like everyone has a list of things you should be doing, shouldn’t be doing, etc, etc.  This one, written by Talayna Fortunato, has some pretty valid points.  Personally, I agree with them all, expect number 2.  While I can’t from experience when it comes to doing 2-3 CrossFit workouts everyday, like many CrossFit Games athletes, I feel like it is still possible to get an adequate amount of nutrients without eating grains or other non-paleo food items.  However, I can also understand that if Rich Froning eats ice cream and frosting every night and can still win the CrossFit Games, he probably isn’t going to be feel the need to eat strict paleo.

Read top 10 list here.

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Sunday’s WOD:

A.) Deadlift
5-5-5-5-5

B.) “Annie”
50-40-30-20-10
Double Unders
Situps

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Saturday’s WOD:

18 minute AMRAP:
40 Wall Balls
40 Double Unders
30 Box Jumps
30 Pullups
20 Shoulder to Overhead 135/95
20 Front Squats
10 Snatch
10 Ring Dips
35m Sandbag Carry

 

Holiday Schedule

Thrusday
8:30am Class

Friday
8:30am Class
9:30am Class
10:30am Open Gym
Christmas shopping starts this week, and while a Sweat Shop hoodie is always a safe bet for that CrossFitter on your list, I found a pretty extensive list of items that range from gear, to food, to apparel.

Training Gear:

13. Iron Woody Rubber Bands - Use these to make things harder or easier, either way works.

14. Ped Egg – File your calluses and stop ripping open your hands.

15. Mueller Athletic Tape - An athlete can never have enough tape.

16. Gym Chalk – Or enough chalk.

17. Grip4orce – A simple tool for building powerful grip.

18. LPG Muscle Delt Belt - While portlable, it’s also powerful in enabling better training.

19. Strength Wraps – The original and best of the wrist wraps designed for CrossFit.

20. Sport Journals WODbooks – If you take training seriously, you should journal seriously.

21. Versa Gripps – The most versatile, durable, and powerful lifting straps.

22. Rogue HG Collars – Stop being annoyed by cheap, loose collars.

23. Rage Leather Hand Grips - Gymnastics grips that will help save your hands.

24. Ultra Speed Cable Jump Rope – Portable, adjustable, and wicked-fast for double unders.

25. Luna Sandals – The best barefoot sandal there is, from Barefoot Ted himself.

Check out complete list here.

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Saturday’s WOD:

Buy In:
8 Muscle Ups

then 5 Rounds of:
10 Deadlifts
8 Burpees
6 Handstand Pushups

Cash Out:
4 Muscle Ups

“>Jon and Kyky going all out during the Crosstown Throwdown

Many new to the CrossFit box can sometimes get a little overly eager when it comes to this whole functional “revolution” thing. Although adding big, heavy power and olympic lifting, gymnastic skills, and intense workouts to your routine may be pretty exciting, in order to truly say you “DO” these types of movements, they must be done with standards. I saw this post which gives a little shout out, to those who run gyms with a little more standards. Do your box have standards? How often do you follow or overlook them?

From the post:

This isn’t specifically a post for outside or inside the gym. But I’m over these nonsensical blog posts railing on CrossFit. Let’s change direction and highlight some gyms and people doing it right in the strength and conditioning world shall we? There are far more educated, conscientious fitness professionals quietly going about their business of improving peoples’ lives than there are fools allowing neophyte clients to get rhabdo. For heaven’s sake. Here is my shout out to excellent gyms, a call to standards for coaches and owners out there trying to elevate their business, and some pointers for CrossFitters in selecting the right “home” (sorry I have a hard time saying “box” without giggling).

Pushups
Say what? Yes. Literally the first thing I look at when I visit a gym is how the athletes perform pushups. To say this is one of the most fundamental movement patterns is an understatement. Someone having trouble with dips? Strict pullups? Repeated shoulder injuries? See how many pushups they can complete with a perfectly vertical forearm. Don’t be surprised when they can’t do one. At the very least anyone doing pushups with elbows flaring out to the side is a ticking time bomb for AC shoulder joint issues or impingements.

Multiple Options Explained for Scaling
Ok, so if muscle-ups are the RX’d movement in a workout, everyone knows there will be scaling involved. But if there are squat cleans (yes I said squat, calm down elitists, specificity is your friend), does the coach offer altered weight recommendations, power cleans for beginners or (bonus!) percentages of your own estimated maxes? Do they explain how the weight should feel as the workout progresses? These are signs of an excellent program. This is your body. Don’t compromise just because you’re afraid to ask the person you’re paying for help.

Read full post here.
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Friday’s WOD:

7 minute AMRAP
10 Wall Balls
8 Pullups (ADV. C2B

REST 90 seconds

6 minute AMRAP
12 KB Swings 53/35 (ADV. 70/44)
6ea. Pistols

REST 90 seconds

5 minute AMRAP
9 DB Push Press 45/25 (ADV… whatever DB’s are available)
9 Box Jump

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Thursday’s WOD:

A.) Overhead Squat
5-5-5-5-5

B.) “Isabel”
30 Snatches 135/95

Tom “cleaning up” his overheads before the big day!

Congrats to long-time Sweat Shopper, jokester, suave dancer, and master of all things I.T., as he and Pauline get hitched tomorrow. We wish you both, as well as the little one on the way, a happy, healthy, and long life together!

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Wednesday’s WOD:

A.) Deadlift 
3-3-3-3-3

B.) 
“Power Elizabeth”
21-15-9
Power Clean 135/95
Ring Dip

 

Helen, Lones & Rene at last year’s holiday party

The Sweat Shop holiday party will be Saturday Dec. 7th starting at 6:30pm at the Sweat Shop – we’ll be having food, drinks, dessert, and awards ceremony.  Spouses and significant others are welcome!!

 

Thanksgiving Schedule
regular schedule next week except for:

Thursday
8:30am Class

Friday
8:30am Class
9:30am Class
10:30am Open Gym

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Tuesday’s WOD:

“Bear’i'licious”

18 minute AMRAP:

1st 6 minutes
2 Rep Bear Complex Rx’d 115/75 (ADV. 135/95) Beefy 155/105
1 Rope Climb

2nd 6 minutes
2 Rep Bear Complex
25 Double Unders (ADV. 50 Double Unders)

final 6 minutes
2 Rep Bear Complex
5 Bar Facing Burpees

 

 Prather Ranch Meat Update
  There are 2 boxes still available to reserve – Delivery to the Sweat Shop is this Wednesday afternoon – email Nabil ASAP if you are interested

While having lunch with Jin a few weeks ago, I realized there is someone out there that naps, and enjoys naps more than I do!  Jin loves napping during the day, and for him the longer the better.  While I will occasional nap for an hour and a half on the weekend, my naps during the week are always less than 15 minutes.  For me, 10-12 minutes is ideal, anything more and I find it very difficult to wake up from, unless I sleep for a full 90 minutes.  A quick power nap freshens my mind the same way a cup of coffee does, however, it’s important for nappers (and really everyone) to understand that NOTHING replaces to necessary benefits that come from a solid 8-9 hours of quality nighttime sleep!  Now if you’ll excuse me, it’s time for my nap.

Read full post How Long to Nap for Biggest Brain Benefits here.

And click here to use the interactive nap wheel, which shows when is the ideal time for you to take a nap, based on when you wake up.

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Saturday’s WOD:

for time:

10-9-8-7-6
Front Squats Rx’d 115/75 (ADV. 135/95) Beef 155/115
Pullups

immediately followed by
5-4-3-2-1
Shoulder to Overhead (same weight as Front Squat)
Bar Facing Burpees