nick_handstand_walkWant to be able to walk on your hands?  You’ll need to practice.  Want to be good on your hands during a workout?  Once you can do it fresh, you’ll need to practice while fatigued.  Spend any time in the Sweat Shop in the evenings and you’re sure to find Nick, Taneya and Brandon practicing their handstand walk just after finishing their workout.

I still remember the first time I attempted the workout “Amanda”, 9-7-5 reps of muscle ups and squat snatch at 135lbs.  While at the time I was able to squat snatch 135lbs. without too much trouble, I rarely did them in workouts with other movements, and had never done it with muscle ups.  After doing the 9 muscle ups fairly easily I attempted my first snatch and failed.  I immediately tried again, with the same result.  I rested a little longer this time, attempted another rep, and failed yet again.  I’m not sure how many attempts I did, but all were fails, none were even close.  I DNF’d the workout without getting a single successful snatch.  While it was extremely annoying, it was also extremely educational.  I wasn’t left wondering “what happened…?”, I knew right away I had exposed a hole in my training, or a more accurate way to identify it, was that while I had reached a level of competency with 135lb. snatch, by itself, I was not proficient enough to do it in a more fatigued state when combined with other particular movements.

When it comes to snatches, double unders, muscle ups, and other high skill movements, and even many lower skill movements, such as handstand pushups, ring dips, pullups, toes to bar, etc.,  don’t think for a second that just because you’ve done 1, 2 or 10 reps before, that you can do the same in any workout, along with any other movements, in any other rep scheme.  Especially when we are still in the process of mastering the movement, every workout can present a different challenge, and tax us in a way we have not previously experienced or anticipated.  So next time you are surprised to find deadlifts and toes to bar make rope climbs much tougher, don’t pout, revel in fact that you have found yet another facet of your fitness to address to make you that much better.  Respect the workout, respect the exercises, respect the grind.


Tuesday’s WOD:

A.) Back Squat

B.) 5 min. AMRAP
5 Burpees
5 C2B Pullups

REST 90 seconds

5 min. AMRAP
6 Ring Dips (ADV. Muscle Up to Ring Dip)
10 Box Jump Overes

Outside the Box Track Workout







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.



Battle of the Creek WOD #3
Complete as many rounds as possible in 15 mins of: 
50 Double Unders (ADV: 100)
45 Wall Balls 
35 Box Jump 
25 Toes-to-bars 
15 Deadlifts, 225/155 lbs 
10 Chest-to-bar Pull-ups ADV: 5 Muscle Ups

Fleet Feet CrossFit Night


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!


Saturday’s WOD:


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

Repetition is the Key to Mastery

jd_darkJim 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.


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


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

Kilos for Karine – Looking for Judges and Volunteers


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!


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.)

Fourth of July Party



Hey guys just a reminder to RSVP for the party if you are planning on attending so Matt and Jessica can get enough  meat. Address is posted on the white board at Sweat Shop. Bring a swim suit, towel and a side dish. 


A.) Push Press

B.) 75 Burpees for time:
Start with 3 strict Pullups (ADV. 2 MU) (BEEF 3 MU) and perform them at
the top of ea. minute until 75 burpees are complete



Congrats to Marko

marko_dlMarko during the Battle of the Creek against CrossFit Walnut Creek back in April of this year.

Congratulations to Sweat Shop Intern, Marko, who completed the CrossFit Level 1 certification this past weekend!  Aside from getting his feet wet in the competition side of CrossFit, Marko has even done some programing for the Sweat Shop.  We are looking forward to Marko’s future at the Sweat Shop!


Sunday’s WOD:

Deadlift 205/135 (ADV. 225/155)
Box Jumps

200m Double Medball Carry

Box Jump

200m Double Medball Carry

Box Jump

200m Double Medball Carry


July 4th Class Schedule

july4_schedYoko 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:

Regular schedule for Saturday and Sunday.


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

No Shortcuts

joe_overheadJoe doesn’t look for shortcuts in life, or in the gym.  He knows that progress and success is a product of putting in the hard work. 

There are lots of people these days that will give just about anything for a shortcut.  Fortunately for me, much of CrossFit’s intrinsic properties weed out most all of these people.  Many of the workouts can be very challenging, and you’ll need to accept some level of discomfort.  Most people that are looking for shortcuts or quick results, don’t do well with discomfort or the idea of putting in hard work.  Please don’t mistake this as me making the generalization that people that do CrossFit are mentally strong, and everyone else is not.  That’s definitely not the case.  Nonetheless, here is a post titled Why You Should Stop Hacking Your Life and Invest in the Journey.  It’s a good read for anyone that may question the “struggle”, whether it be in the gym, or in life, whether you do CrossFit, or not.


Wednesday’s WOD:

A.) 2 Snatches on the minute for 5 minutes
1 Snatch on the minute for 7 minutes

B.) 40 Double Unders
20 Toes to Bar
20 Overhead Squats Rx’d 95/65 (ADV. 115/75) (Beef 135/95)
10 Shoulder to Overhead
200m Run
10 Shoulder to Overhead
20 Overhead Squat
20 Toes to Bar
40 Double Unders


Fourth of July Sweat Shop Party!



Mr. and Mrs. Mazzei are hosting this years Sweat Shop Fourth of July pool party!

When: 7/4/14 at 1:00pm
Where: The Mazzei Mannor
What to Bring: Swimming Suit, towel and a side dish

Matt and Jessica will be providing the BBQ meat, please bring a side dish or appetizer of your choosing to share. RSVP to comments with how many are attending and what you will bring. The Mazzei address will be posted on the Sweat Shop whiteboard in the next coming days. 


Monday’s WOD
A.) Front Squat
score sum of heaviest 3 lifts

B.) 8 min. AMRAP
6 C2B Pullups (ADV. 3 Bar MU) ( Beef 6 Bar Mu)
70m Run
8 DB Thruster 45/25 (ADV. BEEF 50+/30+)

C.) 500m Row for time


Contra Costa Throwdown & Summer Solstice Results

brie_kbBrie 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.


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)

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

CrossFit Comps this Weekend Near Walnut Creek


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!

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

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!


Friday’s WOD:

A.) Overhead Squat

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


Thursday’s WOD:

A1.) Deadlift

A2.) Strict Press

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

Prather Ranch Beef Order Sign Up – (delivery July 18th)


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.)


  • 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.


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



Bulletproof Deliciousness

If you have never tried Bulletproof coffee, you’re in for a real treat. Typically I prefer bulletproof coffee the mornings I have an early workout. In the video, they suggest to use “bulletproof” coffee, but you can use any type…I usually use my Marley’s Coffee.

To learn more about this delicious beverage click here 


A.) Back Squat
*sets across

B.) AMrep 6 minutes:
750m Row
Max Reps Ground to Overhead 95/65 (ADV. 115/75)
*compare 6/6/13

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