What’s On Your Mind?

Check out the video above! You can hear the battle between negative self-talk and positive self-talk.

Have those thoughts snuck into your brain at one point or another, whether before, during, or after a workout? I admit, I have my fair share of negative self-talk that pops into my head every now and then. It happens to everyone, no matter how long you’ve been doing CrossFit!

First off, what is self-talk? Essentially, self-talk is the way we talk to ourselves before we begin a workout, when the pain cave starts to set it, or when we’re lying on the ground in our own pool of sweat post-wod. During a workout, it is likely that negative thoughts enter your mind, it’s natural when the body starts to fatigue, heart rate gets elevated, or when your muscles start to burn. But once the negative self-talk enters your mind, it is sure to effect your performance unless we counteract them. Here is some advice on how to prepare, eliminate those negatives thoughts, and practice positive self-talk…check it out!

TIME Magazine – 7 Suprising Benefits of Exercise

mom_brotherIt’s hard to believe, but my uncle is 84 years old, and he still goes hiking and snowshoeing on a regular basis!

By now everyone knows exercise is good for them.  But with new studies being released all the time, I’m learning things I didn’t previously know.  Such as the benefits for exercise, even vigorous exercise, to help people recover from major illnesses.  Below is an excerpt from a TIME magazine article published last month.  Some pretty cool stuff, as well as a nice summary of just seven of the many benefits of exercise.


You probably have a vague sense that exercise is good for you—and you’ve probably heard that it’s “healthy for the heart.” But if you’re like most people, that’s not enough motivation to get you to break a sweat with any regularity. As I report in the TIME cover story, “The Exercise Cure,” only 20% of Americans get the recommended 150 minutes of strength and cardiovascular physical activity per week, more than half of all baby boomers report doing no exercise whatsoever, and 80.2 million Americans over age 6 are entirely inactive.

That’s bad news, but emerging evidence shows that there are plenty of compelling reasons to start moving at any age and even if you’re ill or pregnant. Indeed, scientists are learning that exercise is, actually, medicine. “There is no pill that comes close to what exercise can do,” says Claude Bouchard, director of the human genomics laboratory at Pennington Biomedical Research Center in Louisiana. “And if there was one, it would be extremely expensive.”

Read full article here.


Meet Your Coaches: Nabil

Nabil and the fam last year on Halloween

Nabil, owner and founder of CrossFit Sweat Shop, started off his endeavor in 2008. With only himself as a coach, and less than half the space we have now, Nabil built CrossFit Sweat Shop into what it is today. I’m sure I’m not the only one that can attest to how enriching this community has been to my life. Nabil’s attention and care for his athletes truly shows through in his coaching. Here’s to many more years of Sweat Shop success! Cheers.

Q. How long have you been doing CrossFit?
A. Since 2007

Q. How long have you been Coaching CrossFit?
A. Since 2008

Q. What were you doing for exercise before CrossFit?
A. Lots of bench press and curls. Then I got into triathlons, but was still doing lots of bench press and curls. Started mixing CrossFit workouts into traditional workouts as well as triathlon training. As soon as I completed an Ironman in 2007 I switched over to only training CrossFit.

Q. What is your favorite exercise or workout?
A. Just about any workout that contains Clean & Jerks, or Snatches… also handstand walks and double unders are fun in a workout. Pretty much anything that requires a lot of focus and is never a guaranteed thing. I’ve often missed snatches at 50% 1RM, a handstand walks may last for 50 feet or less than 5 feet if I don’t do it just right…. and I’m notorious for missing my very first double under. The pegboard is also pretty intriguing to me right now because it’s so different from anything else we do.

Q. Who is your favorite CrossFit athlete.. and why?
A. For many years it was Ben Smith simply because he has always been super humble, but also from watching him from several years ago doing workouts and even the CrossFit Open workouts in his garage or backyard and putting up CRAZY numbers. Just recently I watched the documentary on the 2015 CrossFit Games and became a big Dan Bailey fan, just because of how hilarious he is in that movie. He’s really competitive, but he doesn’t take himself too serious.

Q. What is your least favorite exercise or workout?
A. Burpees. Don’t get me wrong, they are super effective as a conditioning tool. I just don’t find them very exciting.

Q. What made you open CrossFit Sweat Shop?
A. After doing CrossFit workous mainly with the Banks brothers, and Aaron while at Velocity Sports Performance, I eventually started working out at CrossFit Oakland. Aside from enjoying the workouts, I immediately realized the community aspects of CrossFit were far different from anything I had ever come across (and that still holds true to this day). Having been in the field since graduating from college, this was the first time I realized this is something I could make a living doing, and really enjoy doing it!

Q. What do you enjoy most about coaching at CrossFit Sweat Shop?
A. Giana asked me this exact question last week while we were having lunch. And while one of the things I told her was “…that i can wear shorts and flip flops everyday..”, the thing I enjoy most is being able to interact with people when they are participating in something they really enjoy. For most people, when they come to the Sweat Shop, it’s their 1 hour of recreational time, so they are usually in a really good mood, especially by the time they leave. I feel really fortunate to be able to help facilitate this 1 hour of fun time for them!

Q. What is your biggest pet peeve? (Outside and inside of the gym)
A. Choosing the wrong route and ending up sitting in traffic. Or choosing the wrong line at the grocery store and ending up waiting forever, while multiple people in other lines zoom through.

Q. What is your proudest exercise related achievement?
A. Completing the Escape from Alcatraz Swim. Even though I’ve completed longer swim distances, and done things which I would consider more difficult, the circumstances of that swim, including the overall “sketchiness” of the setup, make that one of the more memorable experiences.

Q. How has coaching at Sweat Shop impacted your life?
A. While coaching at the Sweat Shop has had so many positive effects on my life, one of the biggest would be that I’ve developed a ton of respect for our masters athletes! They have redefined for me what people in their 40′s, 50′s and 60′s are capable of doing! Aside from inspiring me to be healthy and fit as I age, it also motivates me to ensure that we are doing all the right things to help our members, both older and the young ones, so that they too can still be doing CrossFit, or whatever their activity of choice is, for as long as they would like.

Q. What is something you have recently purchased for less than $100 (or acquired for free) that you thoroughly enjoy and would recommend to others?
A. “Just Mayo” Chipotle flavor – this stuff is crazy good, goes great on just but everything, including grilled chicken or roasted potatoes.
Meditation – helps my mind feel clear and calm.
The traffic app Waze – uses REAL real-time data collected from other users in the area to determine drive times and finds updated routes based on this info. It has a pretty funny voice option called Boy Band, and another one that rotates every few weeks, for a while it was T-Pain, hella funny! Now they just need to develop an app that tells me what line to choose in the grocery store.

Holiday Party Saturday December 3rd

img_9156_low_resJon and Jenny at last year’s holiday party

The 2016 holiday party will be on Saturday December 3rd, 6:30pm at the Sweat Shop!  Drinks, dinner, and dessert will all be on hand!  All Sweat Shop members and their spouses or significant others are more than welcome!  More details coming soon.

Check out some pics from last year’s party here.

Benchmark Sunday!

14595710_1711980992460979_5332463405857608655_nChris always looking for ways to improve his fitness!

This Sunday’s 11:00am class will be a “Benchmark” day for Sweat Shoppers. While a majority of the re-testing we do is from our Sweat Shop programming, every now and then it is good to re-test popular CrossFit workouts to get a better gauge of your strengths and weaknesses across a larger population. Beyond The Whiteboard has great tools to track progress and identify areas you need to work on. Many of you have yet to test benchmarks so Sunday will be a good chance to get one in the books. I will help with appropriate scaling options for workouts you might not be ready to do Rx’d. For those of you who have done all of these PLENTY of times and want a challenge but want to keep the structure of the workout similar, I’ve listed some suggested advanced options to try out. Both ADV options do not need to be done. 

Be ready to play Sunday @ 11:00am!

Workout Options 

3 Rounds 
400m Run
21 KB Swings 53/35 (ADV Option: 70/44)
12 Pullups (ADV Option: C2B) 

Muscle up
Squat Snatch 135/95 (ADV Option: 155/105)

Thrusters 95/65 (ADV Option: 115+/75+)
Pullups (ADV Option: C2B)

5 Rounds 
12 Deadlifts 155#/105
9 Hang Power Cleans 155#/105 
6 Shoulder to Overhead 155#/105

(ADV Option, 165+/115+)

Deadlifts 225/155 (ADV Option: 255+/175+)
HSPU (ADV Option: Deficit)
5 Rounds
400m Run
15 Overhead Squats 95/65

Team Series Complete!


**The BBQ & Volleyball for this Sunday has been cancelled**

Congrats to the Sweat Shop Teams who finished up the second and final week of the CrossFit Games Team Series! It was another fun week of workouts and really tested the team dynamic more this go around! All teams did REALLY well and while I didn’t get to watch all of the workouts, the ones I did get to see got me super pumped! I was so proud of the teams, not only in how well they placed, but how much initiative they took amongst themselves and how little “coaching” they needed!

The “D Team” comprised of Mark, Jen, Joel, and Lisa, made huge improvements and moved up the leaderboard in the masters division and finished 39th world-wide! They crushed the muscle up event getting 67 (22nd overall) in 10 minutes. Jen, Mark, and Joel just kept smashing them one after another. Lisa carried the weight on the clean and jerk event (25th overall)  blowing through the clean and jerks while moving smoothly through the synchro toes to bar with Joel! It was really cool to see them communicate like pros! 

Being on team…deep breath..“A mom, two brown boys, and the queen of unsustainable gainz”, was super fun! While we’ve competed together before at one point or another, it was really fun to throw it down in the Team Series format. While we knew it would be a tough but fun challenge competing in the elite division, we knew we had gritty teammates with a solid balance of skills and could hold our own against the best! It was really fun to perform the way we did with very little thinking and practice! We moved up to 20th overall in the Elite division after this weeks workouts which were more in our wheelhouse of gymnasty skills!  We placed in the top 20 in all of the final 4 workouts and for sure, top 5 in post-workout soreness! 

Finally, our other masters squad “Sweat Shop Swolemates” killed it finishing 3rd overall in the worldwide competition! I was super proud of each of them as this was the first time either of them had done a competition together! It was great to see all of their individual strengths come into play for the team in each event. Helen, the veteran, knew a smart pace for her team and knew when it was time to kick it in gear! For Adam, the team format is where he thrives. I’ve never seen Adam go as hard as I did in that power snatch workout.. Both he and Helen went all unbroken and fast in that workout! Seth and Jacqueline, newbies to the team format, communicated like pros and came out to play unlike I’ve ever seen them! Seth and Jacqueline accumulated 77 muscle ups together! 

Another great year, and another great showing for Sweat Shop! Seriously, it’s one of the more fun competitions in CrossFit! I hope more of you all join in on the fun next year! Check out full leaderboard here for all the results!

Meet Your Coaches: JB


The first coach I met at Sweat Shop was JB. I remember day one coming in and loving the atmosphere and the abundant knowledge JB displayed as a coach. Not only is JB super knowledgable in his field, but if you’ve hung around him enough, you get to see what a huge heart his has. Whether it’s on a trip to play soccer with his Peru kids or simply the day to day interactions at the gym, it’s easy to see, JB has a heart for humanity. Thank you for all you do inside and outside of the gym JB!

Q.  How long have you been doing CrossFit?
A.6 Years

Q. How long have you been Coaching CrossFit?
A. 6 Years

Q.  What were you doing for exercise before CrossFit?
A. A lot of rec sports like indoor soccer, flag football, to a phase of sprint triathlons, and random “Velocity” workouts like sprinting, agility work, and wanna-be ninja warrior stuff. Once I learned what a tabata was…I tabata’d everything.

Q.  How did you begin training at CrossFit Sweat Shop?
A. I like to think of my first official “Sweat Shop” workout being back in 2008 (after the fall of the Velocity Empire) when when Nabil had Aaron, myself, and Helen, who we just met, do a workout at Renaissance Club Sport (very near to the eventual Sweat Shop). It was very typical in Sweat Shop nature: Nabil programming, Helen whooping our butts huffing, puffing, and grunting, Aaron redlining on round one, and me sprawled out on the ground with a huge gash on my shin. It wasn’t until I moved back up to the bay 2 years later, with some sporadic visits to check out the spot during grad school, that I was officially a Sweat Shopper.

Q.  How did you begin coaching at CrossFit Sweat Shop?
A. Close to graduation from Poly, I got a call from Nabil asking if I’d be interested in moving back to the bay to coach and possibly be a business partner. I didn’t really know much about CF or had any idea about business, but the fact that it was coaching, something I knew I wanted to continue doing, coupled with getting another opportunity to work with someone I admired and learned so much from, I didn’t hesitate. I feel blessed and honored to do what I do and will always be grateful to Nabil for reaching out.

Q.  What is your favorite exercise or workout?
A.  CrossFit-wise, I like doing snatches, muscle ups, cleans, overhead squats, running, and prefer any workout with a team or buddy. I love being outside and playing sports when I can and am a sucker for golf and snorkeling…although I’m sure that those are not considered a “workout”.

Q. Who is your favorite CrossFit athlete.. and why
A. Games athlete? Jacqueline Janet. Back-2-Back Games athlete, beaten cancer twice, made the Games after only 7 months of CF, and is the only athlete to win two Games events without having any idea of how to count in pounds.

Q.  What is your least favorite exercise or workout?
A.  Partner Deadlifts and GHD situps.

Q.  What do you enjoy most about coaching at CrossFit Sweat Shop?
A. I love the thrill of seeing hard work pay off. I love seeing members, clients, and teammates hit personal goals and seeing their reactions once they do so. I also really enjoy hearing about each person’s life stories outside of CrossFit. 

Q. What is your biggest pet peeve? (Outside and inside of the gym)
1. No milk left in the fridge
2. Folks not paying attention or being distracting
3. Opening the bathroom door wide-open after handling business. It doesn’t help. Keep the fan on and door shut.

Q. What is your proudest exercise related achievement?
A. Most recently winning a game of ping pong against Nabil in a memorable comeback. We’ve played a bazillion times and each time, he’s always had my number. CrossFit-wise, one memory that sticks out is the 7RM Front Squat during last year’s Team Series. I failed with 3 minutes left and thought for SURE I made the wrong weight choice and didn’t think I could recover. After almost failing again, I somehow stood up on number 7. One of those proud moments when you don’t really know how it’ll turn out but you just dig deeper than you’ve ever been and surprise yourself!

Q. How has coaching at Sweat Shop impacted your life?
A. Coaching at the Sweat Shop has allowed me to live out my passion. It’s allowed me to grow as a coach and as a teacher through working with all the different fitness levels, personalities, and backgrounds of the members. I really feel equipped and confident to coach anyone and owe it to the Sweat Shop. Coaching at Sweat Shop has has also brought much happiness and fulfillment to my life outside of coaching through developing lifelong friendships, unforgettable bonds and memories with teammates and members, and it has definitely made me in the best shape of my life. 

Congratulations Shane & Andee!

shane_andee2016 has been a busy year for Sweat Shop weddings with a total of five this year!  This weekend Shane and Andee became our latest couple to tie the knot!  Be sure and congratulate them next time you see them training in the afternoon!

Your Inner Coach Part 1: Mindful Pacing

img_8656_20714160695_o Regionals 2015. After some “fun” practice, T knew exactly how to pace and dominate the TrueForm!

The job of a coach is to lay the foundation for an athlete’s success. As we know, success doesn’t happen overnight. A lot of things need to be in place before one can take it to the next level. This includes hammering the fundamentals, technique, reducing injury risk, and also making sure the training program is sound. As an athlete’s training age increases and the athlete continues to improve upon those things, coaching becomes more strategic in nature to prepare for game-day situations or competitions.

With all of that said, a coach can only do so much. Coaches don’t get to play and in some atmospheres, coaches cannot help the athlete during competition. A big part of coaching, which I think we really do well at the Shop, is to help you develop your own “inner coach”. I know it may sound funny, but when we coach you at the gym, we really do it in a way for you to become accountable for your own practice and for you to be prepared and able to perform at your highest level without us or when we can’t be out on the floor with you.

While it can be a combination of factors, many times the difference between a battle of two equally talented athletes is who has a better “self coach”. The athlete that can, in the heat of the moment, remain the most “self-coached”, usually wins. They stay level headed throughout the competition, they know their abilities, they play smart without dumb penalties, they minimize mistakes, and have discipline to stick to a plan or know when to kick it in gear and/or take a risk. Now, I don’t want to sound like the job for the coach stops here, because it doesn’t. While many have this engrained, anyone can practice developing their own inner coach. Today’s focus will be mindful pacing…

In CrossFit, whether it’s to compete or just get the most out of the workout in training, self-pacing is key. You must know how to manage the intensity of a given workout and approach it with your current level of fitness or skill set in mind. After more and more practice, you get a general idea of how a specific movement or skill will affect your body, say for example, the workout “Helen” with 3 rounds of a 400m run, 21 KBs, and 12 Pullups. Each of you have different skill sets and strengths and should approach it accordingly. One person may have trouble on running, while another may not be good at pullups. Or maybe those are your strengths. So my first tip is to not be stuck on another person’s pace, firebreather or not. Another tip is being mindful of reps given the allotted time. If you know doing 12 unbroken pullups in training will blow you up, there is no reason to try to do them unbroken just because it’s game-time, especially if it is a three round workout. With that being said, if the workout is a 1 round sprint, be mindful of what you can do fast. This leads into my next tip of being mindful of your recovery given the time of the workout. As you are taking your short rests, think about your breathing, HR, and effort as if it were on a 0-100% scale. In the earlier rounds or of time, you should be keeping a rep scheme or pace that you can sustain for the allotted time and not pushing that 90-100% too early. Be mindful of getting reps counted while staying below that range so that you also have enough kick at the end. You can practice “coaching” yourself through these exact formats. In training, it is good to practice going above and/or below a given threshold to get a sense of how to a specific pace will feel (i.e. going unbroken with lighter weights or heavier weights, doing singles, upping the reps, etc.). But the moment you step on the competition floor, you need to have a realistic idea of how best you can perform the skill given where you currently are at in order to truly put out your best effort.

Team Series Week 2


The second and final week of the 2016 CrossFit Team Series is well underway! All 3 teams representing the Sweat Shop have already completed the muscle up workout and they all crushed it. What impressed me the most is that we’ve never tested 10 minutes of max muscle ups before at the gym, and in true Sweat Shop fashion, each team came up with a plan specific to their own capabilities and executed it as planned. I think we all surprised ourselves with our muscle up capacity! The rest of the workouts (check them out below) all look fun as well and will most likely require a good combination of communication and teamwork. Be sure to wish our teams good luck when you see them next, or feel free to cheer them on while they crush the rest of the workouts! Good luck everyone!

Event 5

Rx’d Workout

For time:

200 wall-ball shots*

150 partner deadlifts

200 handstand push-ups*

*MF pair must hold static deadlift at 340 lb.

M – 20-lb. ball to 10-ft. target

F – 14-lb. ball to 9-ft. target

The 45-lb. barbell must be loaded with 135 lb. on one side and 160 lb. on the other side.

Event 6

Rx’d Workout

Complete as many reps as possible in 10 minutes of:


*2 athletes may work at once

Order: All together

Time cap: 10 minutes

Event 7

Rx’d Workout

As MF pairs, alternating

20-min. AMRAP:

5 clean and jerks, each (185 / 135 lb.)

10 synchro toes-to-bars

Order: MF1-MF2-MF1-MF2-Etc.

Time cap: 20 minutes

Event 8

Rx’d Workout

MM pair

12-min. AMRAP:

30 double-unders

15 power snatches (75 lb.)

Then, FF pair

12-min. AMRAP:

30 double-unders

15 power snatches (55 lb.)

Order: MM-FF

Time cap: 24 minutes

Sweet Potato Chili Fries

Primal Aviary

With the weather cooling off (a little) just recently, it’s got me already thinking about fall and winter foods.  While I was looking for a new chili recipe, I came across this one for Sweet Potato Chili Fries from Mark’s Daily Apple.  There’s a good chance I’ll skip the cashew cream, but otherwise I’m looking forward to trying this one out!

Check it out here.

Meet You Coaches: Helen



The first time I met Helen, she was competing in Femme Fit. A newbie to CrossFit, I was in awe of how strong she was. It was then and there I decided I wanted to be strong like that! I went to Sweat Shop the next day and sure enough, Helen was there working out. The rest is history. Helen is sure to bring a positive attitude to the gym and always brings her A game. Check out more about Helen below.

Q. How long have you been doing CrossFit?
A. I started doing CrossFit about 8 years ago.

Q. How long have you been Coaching CrossFit?
A.I’ve been coaching CrossFit for 7 years now.

Q. What were you doing for exercise before CrossFit?
A. I grew up playing soccer for like 16 years and then after college, I became a total gym rat. Always did group classes like kickboxing, spin, and free weights.

Q. How did you begin training at CrossFit Sweat Shop?
A. I started doing CrossFit with Nabil in 2008, before he opened CrossFit Sweat Shop. He would take me thru these really tough but super fun workouts when we worked together at Renaissance Club Sport. At the time, I had never heard of CrossFit because it was still really new but I got hooked pretty instantly after a few workouts. A year later, CrossFit Sweat Shop opened it’s doors and training went to another level there.

Q. How did you begin coaching at CrossFit Sweat Shop?
A. LENNOX. I had been working in fitness for the past 20 years and when I was pregnant with Lennox, I was training at Crunch in Blackhawk. I had been there for about 4 years and really enjoyed working with all of my clients because I was able to introduce CrossFit to people who would never otherwise feel comfortable to walk into a CF gym. But, after I had Lennox, it motivated me to make the change over to Sweat Shop so I could still do what I love without being away all day. It was the best move I could have done because I have enjoyed being at Sweat Shop everyday and working with people one-on-one. I look forward to coaching classes soon when my schedule opens up!

Q. What is your favorite exercise or workout?
A. Clean and jerks, squat clean complexes, and thrusters!

Q. Who is your favorite CrossFit athlete.. and why
A. I would probably have to say Lauren Fisher. I admire her for the fact that she was so young when she first started CF and has continued to stay disciplined,work hard, and not take her God given talent for granted. She’s still in college and while some students are going out to clubs, she’s at the gym doing work.

Q. What is your least favorite exercise or workout?
A. Heavy Kettlebell snatches is probably up there . Nothing about that movement feels good.

Q. What do you enjoy most about coaching at CrossFit Sweat Shop?
A. Hands down, our members are the absolute best!! It’s awesome to be around positive people that want to be better, encourage others to be better, and can have fun even when their in the pain cave!

Q. What is your biggest pet peeve? (Outside and inside of the gym)
A. When girls who have never tried CF say that they really want to be fit but don’t want to “Put on too much muscle or get bulky.” I know everyone is different but I don’t get it. How can you not want more muscle, be strong or stronger than a dude, have more butt, and possibly bigger traps?! Joking aside, it takes so many hours and disciplined eating to put on the type of gains that these girls are afraid of getting.

Q. What is your proudest exercise related achievement?
A. Qualifying and competing on team at Regionals a year after giving birth to Lennox. It was a very challenging year to get back into competition shape with less than a year to train but everyone at the gym was so encouraging and supportive, especially Nabil. I’ll never forget how he was there for me before the workouts at Regionals to walk with me to the car so I could breast pump between workouts. Good times!

Q. How has coaching at Sweat Shop impacted your life?
A. Sweat Shop has become a huge part of my life. I truly look forward to seeing the members and spending time with everyone. I know that I speak for not only myself but my children as well, when I say we are extremely blessed to have such good people in our lives.

New 7:30pm Class/Open Gym & SPS Weightlifting Reminder

gym_eveningStarting next week, October 10th, we are adding new classes and Open Gym times.  There will now be a 7:30pm class as well as Open Gym, Monday-Thursday!  We’ll keep the two running simultaneously for as long as the Open Gym does not interfere with the class.  Unfortunately this means that the Tuesday evening Yoga class will no longer be available.

Also, this Saturday, October 8th is the first Sweat Shop weightlifting class, being held at SPS Gym in Oakland.  These are 90 minute sessions that will be led by one of SPS’s Eleiko Certifited Weightlifting coaches.  While you can always drop in during any of their Open Gym times, this will be different in that there will be an SPS coach there working just with the Sweat Shop athletes.  At $30 per 90 minute session it’s cheaper than a drop in at the Sweat Shop!  Each of the 4 sessions will be working on Olympic lifts, you can sign up for just one, or you can do them all if you like.  If you’re interested you must reserve your spot ahead of time, use this link to log into your Zen Planner account (thru Sweat Shop) to reserve your spot.  Let me know if you are having any issues logging in.   I plan on being there this Saturday, and am definitely looking forward to getting coached, and hopefully picking up some coaching cues to bring back to the Sweat Shop.



Row-A-Thon November 12!

img_8510Last year’s Row-A-Thon crew!

Save the date and grab your rowing-mates! The 3rd annual Ericlee Memorial Row-A-Thon at CrossFit Walnut Creek’s is back again this year! The date is November 12th at the same location down the street from us. This event is special to me not only that it is super fun and a really unique team competition, I personally knew the man who this event is named after. Ericlee was an awesome man taken too soon from cancer but his legacy lives on. He had a mission in Haiti and was a great coach at Velocity and was an avid Crossfitter! I am beyond BUMMED that this will be the first year I CAN’T do it as I will be out of town, but I highly recommend you do it as it is one of my favorite competitions! Last year, we had 4 solid teams and 2 made the top 5 and won some prizes!

The event format will be similar to the last couple years with some more skills added! Like last year, the event is 90 minutes of max meters of rowing! ONE HEAT. It’s split up however you want, one person on the rower at a time, but the catch is, each athlete must perform skills in that 90 minutes which account for meters rowed. For an example, max bar muscle ups = 35m rowed, or double unders = 5m per double under etc..Each of the reps of skills is allotted a given number of meters which is added onto the grand total at the end. While it is mainly about the rowing, having skills to do to help the team was a super fun element and made the time go fast!

For more information on the event and to register your team, check out there facebook page here. 

Let’s get rowing, yall!

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