5 Way Shoulder Mobility WOD


From time to time I like to check out Kelly Starret’s mobility WOD for some new mobility drills during class. There are now hundreds of videos of exercises for each joint. If you have pain or tightness resulting from something tissue related, and have yet to check out his videos, please do! This is where we get lot of our pre-wod mobility stuff. You can basically type “Mobility WOD” on youtube and you will find them all. While there are hundreds of them, every now and then I find a diamond in the rough, that hits several drills for one specific issue as opposed to the longer videos going over a bunch. Also, these are the ones doable BEFORE AND AFTER the WOD each day. As we’ve said before, the five minutes of mobility we do before class will not cure you of years of tight joints. It must be specific to the areas of tightness and be done everyday. Here is a good video which goes over a few we do in class. Add this to your everyday shoulder routine, and I guarantee you’ll start feeling some success!

The Clean and Jerk

With Clean & Jerks on the menu for tomorrow, its always helpful to see some good visuals. I also like the short description of the C&J from Catalyst Athletics. Take particular note of the hip extension on both the clean and the jerk.


The clean & jerk is the second of the two lifts (the snatch and the clean & jerk) contested in the sport of weightlifting (AKA Olympic weightlifting). The athlete lifts the barbell first from the floor to the shoulders (clean), and then from the shoulders to overhead (jerk).

With a clean-width grip (typically hands slightly outside shoulder width), set a tight starting position—feet approximately hip width and toes turned out slightly with the weight balanced evenly across them; knees pushed out to the sides inside the arms; back arched completely; arms straight and elbows turned out to the sides; head and eyes forward; arms approximately vertical when viewed from the side. Push with the legs against the floor to begin standing, maintaining approximately the same back angle until the bar is at mid- to upper-thigh. At this point, continue aggressively pushing against the floor and extend the hips violently, keeping the bar close to the body and allowing it to contact the upper thighs as the hips reach extension. Once you have extended the body completely, pick up and move your feet into your squat stance as you pull your elbows up and to the sides aggressively to begin moving yourself down into a squat under the bar. Bring the elbows around the bar quickly and into the clean rack position as you sit into the squat. Use the rebound in the bottom of the squat to help stand back up to the standing position as quickly as possible.
Adjust into the jerk rack position, get a new breath of air, and balance toward the heels. Bend at the knees only, keeping the trunk vertical, and drive against he ground with the legs to push the bar upward. After finishing the upward drive with the legs, push against the bar with the arms, splitting the feet into the split receiving position and punching the elbows into a locked position with the bar overhead. Keep the bar stable and locked overhead until you’ve recovered to a full standing position.
Check out full article here

CrossFit Open 15.4 Wrap Up


Another week and another challenging workout for both Rx’d and Scaled divisions, along with a new standard for handstand pushups.  While the standard made the HSPU’s much more challenging, I’m excited because it not only taught me how to kip correctly, but also how to coach people on the kipping HSPU, something I struggled with before this week.  Another exciting aspect of this week was having Jacqueline and Adam, two individuals contributing to team Sweat Shop’s score for the first time…. both of which are master’s athletes!!  Good work to the entire Sweat Shop crew, and as always, a big thank you to everyone who continues to support those participating in the Open.  The final workout will be announced this Thursday, and will be wrapping up on next Monday March 30th, after which we’ll be back to our regular class schedule.

Open WOD 15.4 Announced!

15.4 Monday Heat Schedule

15.4 Sunday Heat Schedule

15.4 Saturday Heat Schedule

15.4 Friday Heat Schedule

Definitely DID NOT call this one! Looks fun SWEAT SHOP! Let’s GO!

DON’T FORGET THAT YOU MUST RESERVE A TIME SLOT TO DO THE WORKOUT. Post which, out of the allotted time slots, you would like to do them IN THE COMMENTS SECTION OF THIS POST! 

Thursday 6:30pm
Friday 5:30pm
Saturday 9:30 & 10:30am
Sunday 9:30am
Monday 12:00pm

Open WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. 

Read full description, masters, and scaling info here.


Welcome Mila Grace!

mila_graceKeeping on theme from Rene’s post from yesterday, we would like to congratulate Lydia and Manwell on their latest addition to the family, Mila Grace, born February 28th, weighing 6lbs. 8oz!  From what I hear, her older sister Illa is adapting just fine to having a little sis around.  We looking forward to meeting this little one at the Sweat Shop soon!

CrossFitting Prego



Helen rocking her prego belly after last years open. 

As most of you know by now, I cam currently 8 months pregnant and loving every minute of it! I truly believe staying active during my first pregnancy has made a huge difference in how feel physically and mentally. While everyone has different experiences during pregnancy, I can honestly say the community at Sweat Shop gave me the motivation to keep coming to the gym even on the days I felt less than energetic. I just want to personally thank and give a big shout out to all the recent Sweat Shop mammas, watching you CrossFit while pregnant gave me the confidence that I could do it too.

The CrossFit Games site recently posted an article entitled “Not Taking 9 Months Off”. While the article gives testimonies regarding participation in the CrossFit Open while pregnant, I believe the info is applicable for those not participating and for CrossFitting in general.

15.3 Wrap Up

15.3_collage215.3 in the books!  Yes, super challenging by starting out the Rx’d version with muscle ups, yes the scaled version seems on paper to be too easy…. however, many overcame the difficulty of the muscle ups, Jacqueline and Eric L. both getting their first muscle ups ever.  Also, our scaled competitors showed some serious grit by grinding through a TON of wall balls and single unders, CJ.D racking up a total of 972 reps, for a 6th place ranking among scaled females in NorCal!  As a team, Sweat Shop moved up a spot from 9th to 8th (as of publishing time of this post).  James and I are really excited to see our strategies for approaching this workout paid off big time, as many of our athletes placed better than many top level NorCal athletes.  Once again big thanks to everyone for supporting ALL of our CrossFit Open participants!!

Open WOD 15.3 Announced!

15.3 Monday Heat Schedule
15.3 Sunday Heat Schedule

15.3 Saturday Heat Schedule
15.3 Friday Heat Schedule

MUSCLE UP MUSCLE UP! Let’s do this Sweat Shop!

DON’T FORGET THAT YOU MUST RESERVE A TIME SLOT TO DO THE WORKOUT. Post which, out of the allotted time slots, you would like to do them IN THE COMMENTS SECTION OF THIS POST! 

Thursday 6:30pm
Friday 5:30pm
Saturday 9:30 & 10:30am
Sunday 9:30am
Monday 12:00pm

Open WOD 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Read full description, masters, and scaling info here. 


Shoulder Health

gomer_OHSCarolyn has really good shoulder mobility, it allows her to position the barbell in the safest and most efficient position when doing stuff like jerks and overhead squats.  Good job Gomer!   :)

Shoulder health holds a close place to my heart.  My tight lats, among other things, make it difficult to achieve a good overhead position, which should include external rotation at the shoulder (see Carolyn’s pic above).  Some people naturally have great shoulder mobility, I think I can count on one hand the number of Sweat Shop members that fall into this category.  For them, the main focus should be on stabilizing the joint to ensure it doesn’t move too much.  For just about everyone else, they need a significant amount of mobility work, or a combination of mobility and stability work to keep their shoulders moving efficiently and injury free.  This post from Breaking Muscle has some good info on shoulder health, as does the link within the post (under reason #2).  Rather than reading another article or watching another video on the CrossFit Games site, check out this post and the links within, as implementing some of these concepts can really make an improvement on your shoulders.

15.2 Wrap Up & First Time Competitors



15.2 is a wrap, and hopefully it’s a long, LONG time before we ever see that workout again!  The one cool thing about having a workout repeated from last year’s Open is that we’re able to see so how much improvement people have made since last year.  As far as I know, everyone that did the workout this year improved their score from last year, some by a little, some by A LOT!  Team Sweat Shop did great moving up one spot from last week to 9th in NorCal.  Mike currently sits in 38th in NorCal, Bri is sitting in 46th in NorCal and Jacqueline currently sits in 14th IN THE WORLD for Women 50-54, after only doing CrossFit for a few months!  Also this weekend Chris and Eric competed in their first CrossFit competition at the Rookie Rumble in Hercules, both doing extremely well for their first comp!  I’m super proud of everyone’s performances, in addition to feeling really grateful to see what a supportive community the Sweat Shop has become.  Keep up the great work everyone!

Open WOD 15.2 Announced!

15.2 Sunday Heat Schedule

15.2 Saturday Heat Schedule

15.2 Friday Heat Schedule

We knew it! 15.2 is a repeat of 14.2! Been working on this couplet every month for the past 4 months! We got this SWEAT SHOP!

DON’T FORGET THAT YOU MUST RESERVE A TIME SLOT TO DO THE WORKOUT. Post which, out of the allotted time slots, you would like to do them IN THE COMMENTS SECTION OF THIS POST! 

Thursday 6:30pm
Friday 5:30pm
Saturday 9:30 & 10:30am
Sunday 9:30am
Monday 12:00pm

Open WOD 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds



Let’s Keep John in California

yoko_duJohn competing at the Lalanne Summer Throwdown in San Francisco

I can definitely relate to John for two reasons.  Back in 2004, after living my entire life in Atlanta, I left all of my family and friends to move out to California for a job.  John did the same thing not too long ago when he moved to Walnut Creek from Philly for his job at Kellogs.  For me it was exciting, but scary at the same time.  After a couple of years, the company I was working for began downsizing.  First I took a pretty substantial pay cut.  But even then it looked as though my position was still on the chopping block, and even the future of the company didn’t look good.  At this point however, I had grown to love California, and didn’t want to consider moving back to Atlanta.  Fortunately it worked out for me and the next position I took not only helped me to launch the Sweat Shop, but it’s also where I met my wonderful wife!  John is now in a similar position with his current Kellogs office closing down.  They’ve given him the opportunity to take a position in Minneapolis, but he’d rather stay here in California.

While I don’t know John as a co-worker, you do learn a lot about someone if you coach them or do CrossFit with them for long enough.  He is a hard worker and is driven to meet his goals.  He’s also an all-around good person, helpful and a nice guy.  Below is just a quick summary of John’s resume.  If you know of a position that John would be suited for, or know of someone that may be looking to hire an educated responsible professional, please pass John’s info along.  Thanks!


John Yokomizo

Ursinus College, Collegeville, PA                                 2007-2011
B.S. Business Economics
Overall GPA: 3.58, graduated cum laude

Business Planning Manager, Kellogg Company, Walnut Creek, CA    July 2013-Present
Analyzed, forecasted, and planned Kellogg portfolio at Safeway totaling $300MM
Developed trade fund strategy on Rice Krispies 16CT resulting in 44% growth vs PY
Developed mix strategy on Pop Tarts to increase display profitability and drive ROI by double digits vs PY
Implemented post promotional analysis and trade analytics findings to increase RTEC trade efficiency by over 12% from Q2 to Q3 2014
Act as SPOC in interaction with Kellogg HQ to customize national trade plans into Safeway plan
Hired, trained, and developed team members- had one member get promoted internally after only one year in role
Manage and lead natural broker team of four reports on natural business across multiple business units and distributors

Senior Business Analyst, Kellogg Company, Horsham, PA    January 2012-June 2013
Developed region budgets for all Kashi categories across multiple BUs
Founded and served as lead of East Region Young Professional Resource Group

Retail Sales Representative, Greater New York Zone    May 2011-January 2012
Exceeded budget in all categories achieving blended growth of 6.7% vs YA, 3.5% in Wal-Mart business
Grew share of shelf 11.4% in managed accounts, RTEC distribution 114%, PT distribution 85%
Sold in morning foods DSD Program to Wakefern headquarter owner groups increasing direct shipments by 40%, #1 in region sales

Technical Skills    CRM, SAP, Nielsen- Nitro/Answers, Microsoft Office
Honors    Sigma Iota Epsilon, National Honorary and Professional Management Fraternity
    Omicron Delta Epsilon, International Honor Society in Economics
    Honorable Mention, Pennsylvania Economic Journal
    Centennial Conference All-Academic Team
    Team Captain, Ursinus College Varsity Track and Field, 7X College Letterwinner

Processed Foods and Addictive Eating


It seems pizza, chocolate and other processed foods are highly addictive….no kidding??!?!? Below is a recent article written by Fox News regarding the addictive properties of processed foods. Although this article discusses points that most of us are familiar with, it is refreshing to know that this information is getting out to the general public. 

A new study from the University of Michigan and the Icahn School of Medicine at Mount Sinai confirms what’s long been suspected— highly processed foods like chocolate, pizza and French fries are the most addictive. Researchers believe their findings may pave the way for more effective treatments for obesity.

The study, published in PLOS ONE, found that individuals with symptoms of food addiction or with higher body mass indexes reported greater problems with highly processed foods, suggesting a sensitivity to the possible “reward” properties of these foods, lead author Erica Schulte, a U-M psychology doctoral student, said in a news release.

Researchers followed a total of 500 participants in two separate study groups.

Previous studies have shown that highly processed foods, or foods with added fat or refined carbohydrates (like white flour and sugar) may be capable of triggering addictive-like eating behavior. This study is the first to specifically study which foods may be implicated in “food addiction.”

Researchers found that unprocessed foods with no added fat or refined carbohydrates, like brown rice and salmon, were not associated with addictive-like eating behavior.

“If properties of some foods are associated with addictive eating for some people, this may impact nutrition guidelines, as well as public policy initiatives such as marketing these foods to children,” Schulte said.

Researchers noted that this is the first step to identifying specific foods and properties of foods which can trigger an addictive response.

“This could help change the way we approach obesity treatment. It may not be a simple matter of ‘cutting back’ on certain foods, but rather, adopting methods used to curtail smoking, drinking and drug use,” Nicole Avena, an assistant professor of pharmacology and systems therapeutics at Icahn said in the news release.

Moving forward, research should examine whether addictive foods, like drugs of abuse, are capable of triggering changes in brain circuitry and behavior, authors added.


CrossFit Open Week 1 Done!

Screen shot 2015-03-02 at 9.31.29 PM

With Week 1 of the CrossFit Open coming to an end this afternoon, Team Sweat Shop is currently tied for 10th place in Northern California out of 199 teams!  Aside from being stoked about our current ranking, I’m also really excited to see how so many people, including both those that are participating in the Open, and those who aren’t, have come together to cheer on and support one another.  I also want to thank those not participating in the Open for having patience during this month long competition that has many otherwise happy-go-lucky people, on edge.


  • Check the schedule here for Open Workout Time Slots (no regular classes held during time slots for the Open)
  • We’ve added an additional class time on Saturday mornings during the weeks of the CrossFit Open – regular class workouts on Saturdays at 7:30a and 8:30am
  • Sign up in the comment section of Thursday evening’s post (it will be the one JB posts each week with the workout announcement) to let us know when you plan on doing the workout.  Remember since everyone gets judged, we need to know who’s coming in so we can determine heat schedules and judging schedule.  If you change your mind, and decide not to do it during the time you requested, please let us know, otherwise we’ll be short a judge.

Getting Started


What We Offer

Most Popular Video

Workout of the Day


Caveman Bowls

Search CrossFit Sweat Shop