So we met this guy *See note below

Some of us Sweat Shoppers enjoyed an out of the box track workout compliments of Coach Yoko. Stay tuned for the next track workout, we would like to make it every other week or so. If you aren’t already a part of the Sweat Shop Comp Class FB Group, it is a great way to find out what comps are going on, who’s doing what, comp class info and impromptu track sessions.

400m x5
goal to keep same split each 400
descending rest: 2 min, 90 sec, 60 sec, 30 sec.

*Note about the picture:
So for some strange reason the photo of all of us wouldn’t upload to the blog. The file was too large, I think it had something to do with Littles shirt being off…just too much beef for one picture. This nice young man was kind enough to take our group photo post workout. He also managed to get in a nice selfie. Turns out this guy is kind of a big deal. CIF champion this year in track and field. I don’t remember his name but if any of you know how to obtain it, he wanted me to send him this selfie.

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MONDAY’S WOD

Fleet Feet in Pleasant Hill is having another one of their CrossFit events.  This Wednesday evening from 7-9pm head to their store to see the latest gear, and try it on!

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Saturday’s WOD:

21-15-9-6

Front Squat 135/95 (ADV. 155/105)
Ring Dips
KB Swings 53/35 (ADV. 70/44)

*accumulate 800m of running at some point during workout

Jim D. putting in work

I recently came across an excellent article that talks about the simple, yet critical concept of repetition, to achieve mastery of any skill.  The reason I love this article so much is that it sums up everything I often try to relay to Sweat Shop members when they struggle to not only acquire for the first time, but develop the ability to be consistent with their newly acquired skill.  This is especially true for the highly technical movements such as double unders, handstand walking, and muscle ups.  The only thing to add to the article, in my opinion, is the importance of frequency of practice, over duration of practice.  For instance, 5 minutes a day of double under practice is much more beneficial (and less frustrating) then 2 hours of double under practice every week or two.

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Prather Ranch Beef payment is due by Tuesday July 8th.  Cash or check made payable to CrossFit Sweat Shop.  Thanks!

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Thursday’s WOD:

“The Chief”

As many rounds as possible in 3 minutes:
3 Power Cleans 135/95 (ADV. 185/125) (Beef 205/135)
6 Pushups
9 Air Squats

REST 1 minute after each 3 minute cycle
REPEAT for 5 cycles

The Hangar Fitness Compound is hosting a 100% for charity event on Saturday July 12th to raise money for a local CrossFit mom that is suffering from lymphoma.  While the event has sold out for participants, they are still in need of judges and volunteers.  Please contact Jimmy if you are available to volunteer some of you time on that day!

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Tuesday’s WOD:

A.) 2 Squat Cleans on the minute for 15 minutes

B.) 30 KB Swings
3 Rope Climbs (ADV.)
200m Run
20 KB Swings
3 Rope Climbs (ADV.)

Yoko is all about the stars and stripes, as well as Clean & Jerk PR’s

In observance of July 4th, we will have the following classes on Friday:
8:30am
9:30am
10:30am

Regular schedule for Saturday and Sunday.

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Friday’s WOD:

A.)800m Run
10 Wall Balls
10 KB Swings

403m Run
15 Wall Balls
15 KB Swings

200m Run
20 Wall Balls
20 KB Swings

70m Run
25 Wall Ball
25 KB Swing

REST 2 minutes

B.) Max Distance Row in 90 seconds

Brie making the 53lb. kettlebell look light!

Big props to all the Sweat Shoppers that competed in the Contra Costa Throwdown this past Sunday in Concord, as well as Rene and Yoko who competed in the Summer Solstice Throwdown this past Saturday in Danville.  Rene and Yoko finished 7th overall with both hitting some pretty awesome PR’s in their Clean & Jerks!  In the CoCo Throwdown, Brie took first overall in the Women’s Rx’d division!  Chief Banks, Nick, Dragon, and Kristen also had great showings.  Kristen finished 4th overall in the Women’s Rx’d, while Nick took 6th in the Men’s Rx’d division.  Great job everyone, I’m glad I was able to make it out to watch most of Sunday’s competition!  Check out more of the pics from Sunday here.

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Saturday’s WOD:

“Dessert When You Want It”

-Main Course-
3 Round
403m Run
10 C2B Pullups (Beefy 10 Muscle Ups)
10 Power Cleans Rx’d 115/75 (ADV. & Beefy 135/95)

*-Dessert-
70m Sled Push
100m Sandbag Carry
3 Rope Climbs

*Dessert can be had at any point during workout, but you must “eat” it in it’s entirety and in the given order

We’ve got team and individual competitions going down this weekend for those interested in watching Sweat Shop members compete.  Different competitions on Saturday and Sunday, both are within minutes of Walnut Creek!

Saturday:
What:  CrossFit ATI Summer Solstice – Team Competition
Where:  CrossFit ATI in Danville
Who:  Rene and John Yokomizo

Sunday:
What:  Contra Costa Throwdown – Inidividual Competition
Where:  Concord High School
Who:  Dragon, Kristen, Nick (and possibly others, I’m not sure of)

Come on out if you can make it to help cheer on our Sweat Shop members!

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Friday’s WOD:

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

B.) 10-9-8-7-6-5-4-3-2-1
KB Swing 53/35 (ADV. 70/44)
Toes to Bar

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Thursday’s WOD:

A1.) Deadlift
2-2-2-2-2

A2.) Strict Press
3-3-3

B.) 8 minute AMRAP
30 Double Unders
10 Wall Balls

I just heard back from Prather Ranch and they have beef that will be available for delivery on Friday July 18th.  For those that are interested in getting in on this order to receive a 40lb. box you will need to do the following:

1.) Write your name on the whiteboard at the Sweat Shop
2.) Give payment to Rene, James or myself.  Cash or check made payable to CrossFit Sweat Shop in the amount of $310 (yes, they’ve increased the price since our last order
3.) You (or a friend of yours) **MUST** be able to pick up your box of beef on Friday July 18th from the Sweat Shop before 6:30pm.  We absolutely CANNOT hold your meat for you.  (The meat will arrive at the Sweat Shop sometime in the mid-day, to early afternoon, I’ll have a better idea of it’s arrival time the week of the delivery.)

Sidenotes:

• If you’re new to the Sweat Shop, or don’t know the details of our Prather Ranch orders, you can read more info about it on this recent post.

• If 40lbs. of beef is too much, you can find someone from the gym to split a box, and the cost, with you.  Just remember, you’ll need to find someone to split BEFORE you write your name on the whiteboard, and when your beef arrives it will still arrive in a 40lb. box, you’ll need to split up the contents with whomever you are sharing it with.

• If you want in, be sure to write your name on the board soon, there is a limited amount that we can order, and we won’t be able to accommodate any orders after we’ve reached the cap.

• They’ve also added rustic (sugar-free) bacon, as well as rustic sausage to their items available for bulk order.  If you’re interested let me know and I’ll give you the details.

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Tuesday’s WOD:

A.) 3 minute AMRAP:
2 Strict Pullups (ADV. Bar Muscle Ups)
2 Handstand Pushups

REST 2 minutes

B.) 4 Rounds for time:
8 Front Squats 135/95 (ADV. 165/115)
2 Rope Climbs
6ea. DB Snatch
403m Run