Levi’s induction into the Muscle Up Club

Back in May I had a post about performance based goals.  Several of us, including myself, posted our goals.  Since many of us used the end of August as a deadline for reaching these goals, I figured now that we are 4 weeks away we should revist these goals and see how everyone is doing.

Speaking of goals, big performance props to C.J. and Levi for getting their first Muscle Up this week!  Both of these guys are still really new to CrossFit and they have already reached a major milestone.  Nice work gentlemen.

Post to comments how you are coming along on your goals, and any obstacles you are encountering.

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Thursday’s WOD:

As many rounds as possible in 18 minutes:

6 Dumbbell Burpee/Squat Clean/Thruster (yes, that’s one movement)
9 Pullups
12 KB Swings

results:

 Mike B., Ryanne, Lones, and Alex getting a workout in a couple of days ago while they were in Tallahassee.  In his email Mike said the humidity was 90%, you can practically see it in the air!  Climate is just another way to constantly vary your training program.  Nice work guys!

Post to comments what you do for exercise while on the road.  Go for a run, the gym hotel, develop your own CrossFit WOD at a nearby park, or do you just skip working out while traveling?

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Sports Performance WOD:

As many rounds as possible in 12 minutes:

2 Deadlifts @ 295lbs.
4 Muscle Ups
8 Burpees

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Wednesday’s WOD:

Score as many points as possible.

ROUND 1
12 minute time limit

403m Run

then complete as many reps as possible of the following:

Back Squats (1 point per 1 rep)
Push Jerks (1/4 point per 1 rep)

complete a final 403m run before 12 minute time limit

**REST 4 minutes**

ROUND 2
8 minute time limit

403m Run

then complete as many reps as possible of the following:

Back Squat (1 point per 1 rep)
KB Swings (1/4 point per 1 rep)

complete a final 403m Run before the 8 minute time limit

During each round you may go back and forth b/t the two exercises as many times as you wish.

If you return from the final run with time remaining you are not allowed to perform more reps.

If you exceed the time limit you are penalized 2 points for every second you are over.

results:

Lauren and Nathan enjoying their gourmet (notice the lemon zester in Nathan’s hand) breakfast a few minutes after completing a workout last week.  Their sound nutrition habits are apparently paying off.  Nathan and Lauren have been making great gains lately which include fastest men’s and women’s 500 meter row time!

The post workout meal is a critical, and often overlooked aspect of training.  After completing a workout your body needs to be re-fueled as soon as possible, most studies show eating within 45 minutes renders optimal recovery.  If possible, try to stay away from meal replacement bars and shakes.  Real food, consisting of protein, carbs and fat will almost always be a better choice than a bar.  I’ll be posting more info on the post workout meal soon.

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Sports Performance WOD:

With a running clock perform the following every 2 minutes for a total of 12 minutes:

3 Hang Squat Snatch @ 95lbs.
6 Box Jumps @ 32″
3 Figure 8 Drills

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Tuesday’s WOD:

Row 500m

then 5 Rounds of:

8 Thrusters
10 Ring Rows (or 3 Muscle Ups)
12 Medball Cleans

finish with (1) 200m Row

results:

“A US study has found caffeine plays a protective role for damaged skin by boosting the body’s natural process called apoptosis, or synchronised cell suicide.” 

Read full article here.

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Monday’s WOD:

“Cindy”
compare to 4/13/09

Perform as many rounds as possible in 20 minutes:

5 Pullups
10 Pushups
15 Squats

results:

More movement on the leader board, as John M. and Helen, despite some seriously torn hands, claimed the top spots on this workout!

Mike Jenkins, pictured above, is organizing a team competition that will take place at CrossFit Sweat Shop on Saturday August 8th at 11am.  Athletes from around the Bay Area will be paired up in teams of two and go head to head in the workout Fran, for a prize of $1000 to the winning team.  Individuals sign up to compete and the teams (which could be male, female, or mixed) will be drawn at random just prior to the event.  $45 per person entry fee, and the only requirements are that you can do at least 5 chest to bar pullups and perform thrusters at the prescribed weight (65/95lbs. women/men)

Mike has created a website just for the Fran-Off.  http://franoff.blogspot.com/    Check it out for complete details.  Be sure and read the FAQ’s which answer all questions, and then some!  With a 1 in 16 chance of winning $1000 this event is going to fill up fast.  Get in while you can.  Reserve your spot here, by posting to the RSVP section of the Fran-Off Blog.

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Thursday’s WOD:

As many rounds as possible in 18 minutes:

7 Deadlifts
7 Box Jumps
7 Pullups
7 Burpees

results:

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Friday’s WOD:

12 Burpees
then 3 Rounds of:

6 Front Squats
15 Wall Balls
12 Knees to Elbow
15 KB Swings

finish w/ (1) 403m Run

results:

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Saturday’s WOD:

5 Rounds
10 Burpees
6 ea. Single Arm DB Snatch

during workout you must complete 25 reps of deadlift on one of the following bars (95, 135, 184, 245, 315) when you break the deadlift set you must resume burpees and snatches before coming back to deadlifts.

when all 5 rounds and 25 deadlifts are complete, finish workout with (1) 403m Run

results:

 Quitting would have been easier.  It was just before noon on Saturday and as I approached the hill on the 403 meter run the thought of quitting entered my mind.  Just an hour earlier I was full of energy as I watched fourteen people charge through what I knew would be a tough workout.  One of the things that I was stoked about was seeing such a wide spectrum of athletes perform the exact same workout, side by side.  The group ranged from a young woman’s very first CrossFit workout, to MJ from CrossFit Oakland, who performed the entire workout while wearing an 18lb. weight vest.  A few minutes after everyone had completed the workout, and most began to recover, the energy in the gym grew quite high.  Discussions of whether the squat cleans or the run were more difficult eventually gave way to talks about weekend leisure activities.  After everyone left I decided I too should do the workout.  After a short warm-up I quickly found myself on the first of four runs, my initial thought was “DAMN, I should have programmed just 3 rounds for this workout.”  After another set of squat cleans and some box jumps I found myself barely jogging up the hill for the 2nd run and I was ready to quit.  Not just quit the workout, but quit CrossFit and/or ANY type of high intensity workout.  It wasn’t just my breathing, or my legs that burned, there wasn’t just one thing that hurt, my entire body hurt, I thought I was dying.  I reached the top of the hill and although I knew it was a gradual downhill from that point on, I stopped to walk.  I was convinced that I would not be able to finish the workout.  After a few seconds I started to run again, the pain never left and I began to think about quitting again.  The voice inside my head said “this isn’t life or death, just quit… this isn’t a competition, nothing is on the line, you aren’t even in a class with others… no one would know, just quit!”  Eventually I made it back to the gym where a single barbell sat in the middle of the gym, no longer on a lifting platform and at an angle in relation to the walls.  Normally my OCD would force me to re-position the bar to be parallel to a wall before I begin my lift.  Not this time, I just grabbed it and began my squat cleans.  A minute or two later I found myself on the hill again.  This time the thought of quitting CrossFit altogether brought on more inner discussion.  “If I quit can I really still own and run a CrossFit gym? …”clearly I’m not cut out for this, the members of my gym are, but I’m just not cut out for it.”  Then I started thinking about the first timer in my class that morning as well as the other beginners.  I wondered how bad they were hurting during the workout.  I was impressed at their ability to continue the workout.  I decided I would complete this workout, but as for myself, I was done with CrossFit workouts.  The forth round came and went as my vision got foggy and my ears were ringing like crazy.  I finished the workout and laid on my back for about a minute.  Although I was in the shade, it felt like there was a heat lamp on me, and my skin, especially my face, felt as though it were actually on fire.  Five minutes or so after the workout I started thinking about that voice inside my head.  I couldn’t believe the sh*t that it had said, nor could I believe that I actually had myself convinced that I was going to quit CrossFit!  Although my body was still aching, a buzz came over me that I hadn’t felt in months!  It was the same feeling I got after one of my first CrossFit workouts, and one that I get after a workout where I push, or am pushed, much further than I think possible.  It’s a feeling of clarity that is unlike just about anything else. Quitting would have been easier, but I would not have experienced the inner triumph and resulting clarity had I quit or even had I slowed to a pace that was far below my capacity.  My body had pretty much recovered a few hours later, as I lay in a swimming pool with only my head exposed to a strong, cool breeze.  I wondered what the factors were that made this particular workout so difficult, I thought about various exercises, energy systems, time domains, power outputs, even air temperature.  For a second I wondered what the other people at the pool were thinking about.  Then I began thinking how I could induce those same feelings in my next workout.

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Sports Performance WOD:

Weight Watchers Fran

6 Thrusters @ 135lbs.

18 Pullups

9 Thrusters @ 115lbs.

12 Pullups

12 Thrusters @ 95lbs.

9 Pullups

18 Thrusters @ 75lbs.

6 Pullups

Preload 4 barbells with the above weights.  Stagger athlete start times by 30-60 seconds.

Weight Watchers Fran compared to the Original Fran

Fran: 95lbs. x 45 reps = 4275lbs. of total work

Weight Watchers Fran: (135 x 6) + (115 x 9) + (95 x 12) + (75 x 18) = 4335lbs. of total work 

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Wednesday’s WOD:

403 meter Run

then 4 Rounds of:

3 Strict Press

3 Push Press

3 Push Jerks

9 SummoDeadlift High Pulls

9 Pushups

9 Hang Power Cleans

finish with (1) 403m Run

results:

The three pictures at the top depict what someone’s body who’s training consists primarily of distnace running looks like.  Below that are pictures of bodies that have been developed as a result of constantly varied, functional training performed at high intensities.  (photos courtesy of CrossFit.com & Tom Campitelli)

As a local business owner in the health and fitness industry, and a resident of Contra Costa County, I feel like I have a duty.  My duty is to educate those that work in law enforcement on effective physical training, specific to their line of work.  Unfortunately, far too many officers of the law simply use general resistance training and running, or even worse, just running, as their means for achieving optimal fitness.  A program like this will not meet the needs of anyone looking to develop well rounded fitness, and certainly doesn’t address the needs of a police officer.  In regards to fitness and physical readiness, these individuals need to be prepared unlike any other worker or athlete.  A police officer can, and likely will, encounter any scenario imaginable.  Sprinting after a suspect, climbing over walls or fences while sprinting after a suspect, wrestling a suspect to the ground after sprinting a short distance and perhaps jumping over a fence or two (perhaps he gets away and the officer must sprint a little more), or  dragging or lifting and carrying a wounded fellow officer after sprinting up several flights of stairs.  A key point here, is that usually when the sh*t hits the fan, you aren’t going to be jogging after a suspect, or jogging for cover from flying bullets….jogging makes us good joggers, not good sprinters.  Another inherent flaw in most people’s training program is the separation of “cardio” and “weights”.  In real-life situations, there isn’t a 15 minute water break (or even worse, a full day of rest, the way many of us schedule our cardio and weights) between chasing down the suspect and wrestling him to the ground.  Another demand unique to law enforcement is the need to be ready to “spring into action” in a moments notice.  A constantly varied program will help prepare the body for just about anything, but if your exercise routine always follows the same general structure you are severally limiting your ability to adapt to dynamic situations.  If a 5 or 10K “jog-off” were a likely scenario for police officer to encounter with a suspect, then jogging these distances in their training program would be beneficial.  However, with radio communication, and back up hopefully within a few minutes, a more likely scenario is a shorter duration, higher intensity event that addresses every physical attribute imaginable. 

My passion for this topic is rooted in the intrinsic properties of a police officer’s job.  Here’s what I mean.  Edward, who works in Computer Programming, probably won’t die as a result of a poorly designed fitness program when his boss demands he rewrite a Beta version of their Spyware program so that it detects those cleverly disguised Cialis ads.  However, a police officer can likely be put in a situation where their physical fitness determines whether or not they make it home.  One can just jog and hope that they will never be placed in a situation where, strength, speed, and anaerobic capacity are a necessity, or they can prepare themselves for anything, and go to work each day with the confidence that they have done everything in their power to ensure they make it home safe.

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Tuesday’s WOD:

4 Rounds

403m Run

15 reps of the following, number designates which round the exercise is performed in:
1.) Double Wall Balls
2.) Thrusters
3.) Single Arm KB Thruster
4.) Wall Ball

25 Situps
15 Ring Dips
25 Squats

Rest exactly 3 minutes b/t rounds

results:

Last week Aaron (Hiroshi) made a few more items that I was fortunate enough to try.  Not only was I blown away by the taste and quality of the ingredients, but the visual presentation was simply top notch! 

Pictured above: 

Monday’s  WOD:

Here’s a great article from Mark’s Daily Apple on strength training for women.

“…You see, convential wisdom has somehow drilled into our heads the silly notion that men and women are completely different species, especially when it comes to working out. There are definite differences – anyone who’s been married will be able to tell you that! – but that doesn’t take away from the fact that we’re all homo sapiens with the same basic physiological makeup…”

Read full article here

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Friday’s WOD:

9 Overhead Squats
7 Pullups
18 Box Jumps

12 Overhead Squats
7 Pullups
15 Box Jumps

15 Overhead Squats
7 Pullups
12 Box Jumps

18 Overhead Squats
7 Pullups
9 Box Jumps

403 meter Run

results:

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Saturday’s WOD:

4 Rounds

12 Squat Cleans
15 Box Jumps
403 meter Run

results:

Grilled Ahi w/ Fruit Salsa and Broccolini. Served with avocado and almonds. 

The leader board got some more action today with Sweat Shop newcomer Alex C. claiming top spot on overhead squats with 185×5     Nice!

Thursday’s WOD:

1 Cycle:

Thanks to everyone who submitted their music requests back in May. As everyone has surely heard, I purchased all of the songs that were requested on iTunes and have been playing the playlist daily. However, as much as I love Norman Greenbaum “Spirit in the Sky”, as well as, AC/DC “Thunderstruck”, some of you have grown tired of the playlist. So if you have an iPod or an iPhone, you can bring it in and plug it in so that we can have an even wider variety of music.

The leader board has been getting a lot of action the past couple of days.  Here are some of the new records set just in the last two days:

Aaron: 415×5 Deadlift
Helen: 185×5 Deadlift
Nathan: 1:29.8 Row 500m
Lones: 155×5 Back Squat
Rob P: 1:02  403m Run

Let’s post props to these individuals in the comments section.

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Sports Performance WOD:

300 meter Row
15 Hang Power Snatch
200 meter Row
12 Hang Power Snatch
100 meter Row
9 Hang Power Snatch
9 Overhead Squats

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Wednesday’s WOD:

Deadlift
5-5-5-5-5

Ring Dips
5-5-5-5-5

Pullups
5-5-5-5-5

Be cautious of trainers that sell any sort of vitamins, supplements, protein powders, or fruit juices.  Be ESPECIALLY cautious if these items can only be purchased through your trainer or by becoming a member of a particular group/organization.  Although your trainer may encourage you to take such supplements to help you reach goals, the fact is, you can get all the nutrients your body needs by eating a healthy and diverse selection of real foods.  It would be nice if we could just pop a pill to supplement any of the vitamins, minerals or nutrients we may lack in our diet, unfortunately the process of putting these items in a pill or powder form often alters them in a way that our body is not able to absorb and utilize as it would if we ingested it in food.

To add insult to injury, most trainers, especially those that are “licensed distributors” of supplements, are obviously getting a handsome kick-back from the company that produces them.

You are already paying your trainer plenty, don’t waste your cash on worthless supplements.  Save yourself some money.  Eat a wide variety of real foods including plenty of fresh produce, lean, organic meats (beef should be grass-fed), as well as a variety of nuts and seeds.

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Sports Performance WOD:

1 Modified “T” Drill
10 Thrusters
2 Modified “T” Drills
8 Thrusters
3 Modified “T” Drills
6 Thrusters

REST 2 minutes, REPEAT 4 times

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Tuesday’s WOD:

compare to 5/26/09

Row 500m

 then 4 Rounds of:
8 Hang Power Clean and Jerks
10 Pullups
15 Wall Balls
20 Situps

finish with (1) 200m run

results:

Some people say, “I workout hard so I can eat whatever I want…”  Not only does this theory not work for achieving a desireable body composition, fact of the matter is, it just isn’t healthy.  Exercise doesn’t counter all the negative effects of fueling your body with crappy food, and no matter how hard you train, if your nutrition is poor you are severely limiting the amount of progress you could be making. 

Here’s an exerpt from a post from CrossFit RVA (Richmond, VA)

“Sometimes it is easier to put out hard for 15 minutes and collapse in a sweaty heap than it is to put in the time necessary to track, plan, and execute a nutrition plan. But sadly enough, you can’t out-train a bad diet. Through diet, you can ensure that you are fueled optimally during your workouts, reduce inflammation and promote recovery, and hasten fat loss and muscle gains. If you’re stuck eating like it’s a 5 year old’s birthday party, stuffing yourself with hot dogs, ice cream and cake, you’ll eventually look on the whiteboard and see your times aren’t improving, look in the mirror and realize you don’t look any different than you did 6 months ago, and wake up in the morning and still feel the effects of that workout from three days ago.”

Read full article here.

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Monday’s WOD:

403 meter Run
21 Pushups
21 Single Arm Deadlifts (right side only)
15 Single Arm DB Push Press/Jerk (left side only)

403 meter Run
18 Pushups
21 Single Arm Deadlifts (left side only)
15 Single Arm DB Push Press/Jerks (right side only)

403 meter Run
15 Single Arm Deadlift (right)
9 Single Arm DB Push Press/Jerk (left)
15 Single Arm Deadlift (left)
9 Single Arm DB Push Press/Jerk (right)

*single arm deadlifts are performed with either a kettlebell, dumbbell or barbell, and are to be lifted from the side similar to lifting a suitcase.

results:

One of the great things about CrossFit is that it is scalable and adaptable to truly ANY person, any age, at any fitness level.  Whether you are just getting started on an exercise program, coming back after a long hiatus, or a seasoned veteran, the methodology behind CrossFit allows for invinite levels of scalability.  And while many of those that do CrossFit simply enjoy training within their CrossFit gym, there are local and national events that allow those that are a bit more competitive a venue to put their skills and fitness to the test.

Team Sweat Shop competed this past weekend in the CrossFit Affiliate Cup.  The team competition was just the kickoff for the entire weekend of the CrossFit Games, where individuals from CrossFit gyms around the world came to Aromas, CA to compete for the title of Fittest Man & Woman alive!

Check out a the highlight video of the team competition.  Watch closely for members of the Sweat Shop!

Apple Quicktime Version

Windows Media Player Version

UPDATE -Week 1 for Kristina and she was able to maintain at 9 drinks!

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Saturday’s WOD:

10 Pullups
10 Squat Cleans
Run (approx. 1200 meters)
30 KB Swings
15 ea. Single Arm DB Thruster
30 Burpees
10 Squat Cleans
15 Wall Balls

KB Swings, DB Thrusters, and Burpees are performed along the Contra Costa Canal (bike and running trail) at the designated spots as marked by sidewalk chalk.  Kettlebells and Dumbbells are located in the grass just off the trail.  Burpees are performed at the turn-around point, where the trail crosses 1st Ave.

results:

Using scales to tell us if we are in shape is ridiculous.  Emaciated endurance runners with little muscle mass may fall in the ideal weight range.  Are they fit?  A scale can also tell a well muscled female that she is “overweight”. .. is she unhealthy?

A great article by CrossFit Scars about the useless nature of a scale.  Read article here.

I’ll be back on Saturday to coach during our regular class time of 9:30am.  It should be a fun workout… but then again I’m not certain, it could also suck.  I guess we’ll see.

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Thursday’s WOD:

Complete as many rounds as possible in 20 minutes:

10 Wall Balls
10 Pushups
15 Squats
70 meter Farmer’s Walk

(1) 400 meter row must be completed BEFORE starting the rounds.  20 minute clock starts as soon as row BEGINS

results:

CrossFit is not only good for the body, it’s good for the mind.  Just think, if you weren’t doing CrossFit you could be like this guy.

Perhaps a troubled childhood is the cause. Check out this article on the effects obesity has on a child’s anxiety and depression levels.
 

Wednesday’s WOD:

3 Rounds

Run 403 meters
21 KB Swings
12 Pullups

results:

Don, John M. (Moff), and Aaron.  These are the male competitors that will be competing for Team Sweat Shop this weekend at the CrossFit Games.  Wish them luck!

Normal class schedule on Friday.  Ben, good friend and former Velocity Sports Performance coach, will be teaching classes on Friday.  In regards to the workouts… be prepared for anything!

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Tuesday’s WOD:

Row 300m

then 4 Rounds:

12 Thrusters
12 Knees to Elbow
12 KB Swings
10 Ring Rows or 4 Muscle Ups

finish w/ (1) 403 meter run

results:

Functional Movements

There is nothing wrong with wanting to look good and to have a nice body, in fact it’s hardwired into our DNA.  Even when we were living in caves, aesthetic factors played a part in attracting the opposite sex.  Just like other species, the weak, feeble or grossly overweight are often unsuccessful attracting a mate for reproduction.  However, our quest for fitness and health was sent on a detour back in the 1970’s, thanks to the explosion in popularity of bodybuilding.  The sole purpose of the isolating exercises performed by bodybuilders is to increase the size of a specific muscle.  Not only does this increase in size have very little effect on the performance of the muscle, but the intrinsic properties of the isolation movements are without a doubt harmful to our joints.  The knee and elbow joint for example, were not meant to work in isolation, they are smaller, weaker joints, (than the hip and shoulder) and are designed to lend assistance to the hip and shoulder, and to perform fine motor patterns.  They are NOT designed to withstand the loads that isolating resistance training places on them.  Despite the trend of the last 40 years, we can’t undo the evolution of the previous 200,000 years!

Fortunately, we can still achieve a great looking body by performing functional, instead of isolation movements.  In fact, we can achieve this body in a much shorter period of time if we constantly vary these functional movements and do them at relatively high intensities.  Best of all, we are then given a body that not only looks great, but can actually perform with a reduced chance of injury.

In short, if your trainer has you performing any exercises on a machine, or even free weight exercises that isolate a single muscle group, such as the bicep curl,  or if you have a trainer and you aren’t familiar with the deadlift, clean, over head press, and push press,  you should absolutely get a new trainer!  Be sure and let your trainer know why you are leaving him/her, hopefull, over time, they will become educated and not subject future clients to these time wasting, health risks, they are currently so proficient at.

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Sports Performance WOD:

3 Rounds

4 Squat Cleans
8 Burpee/Knees to Elbow
10 Wall Balls

REST 2 minutes, REPEAT 3 times
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Monday’s WOD:

“Tabata Something Else”

20 seconds of WORK, followed by 10 seconds of REST
perform 8 sets of each exercise before moving on to next
score total number of reps

Pullups
Pushups
Situps
Squats

results:

By now most of you are familiar with Mike’s Drink Board.  Now Kristina has her very own spot on the drink board.  Because she travels to New York City for two weeks each month for work, and the NYC “lifestyle” encourages nightly drinking, she now has 25 burpees for each drink over 9 (per week) to discourage this not so healthy pastime.  Check out this post for a quickie on some of the effects alcohol has on our muscles.

Let’s wish Kristina luck this week, she’ll be reporting her Monday thru Sunday drink total to us bright and early Monday morning via the blog!

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Today’s Sports Performance WOD:

3 Rounds

5 Push Press
(1) 25 meter shuttle
4ea. Single Arm Kettlebell Squats
8 Box Jumps

REST 2 minutes, REPEAT 3 times

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Friday’s WOD:

As many rounds as possible in 20 minutes

6 Front Squats
10 KB Swings
10 Wall Balls
10 Box Jumps

*must leave just enough time at the end to complete a 403m run without going over 20 minute time limit

results:

The coconut is an amazing food with a laundry list of benefits.  Aside from eating the coconut from the husk (contact Nathan for a tutorial on how to easily remove the flesh), you can get enjoy coconut in the form of coconut milk (great for smoothies and curries), coconut oil (great for cooking b/c of it’s high tolerance to heat), and coconut butter (apply to anything or just eat it plain!).  Try not to get your coconut fix by eating Almond Joy, Mounds, or even the shredded coconut that has been sweetened.

Here are a few of the benefits of coconut:

• Kills fungi and yeasts that cause candidiasis, ringworm, athlete’s foot, thrush, diaper rash, and other infections.

• Expels or kills tapeworms, lice, giardia, and other parasites.

• Provides a nutritional source of quick energy.

• Boosts energy and endurance, enhancing physical and athletic performance.

• Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.

• Improves insulin secretion and utilization of blood glucose.

• Relieves stress on pancreas and enzyme systems of the body.

• Reduces symptoms associated with pancreatitis.

• Helps relieve symptoms and reduce health risks associated with diabetes.

• Reduces problems associated with malabsorption syndrome and cystic fibrosis.

• Improves calcium and magnesium absorption and supports the development of strong bones and teeth.

• Helps protect against osteoporosis.

• Helps relieve symptoms associated with gallbladder disease.

• Relieves symptoms associated with Crohn’s disease, ulcerative colitis, and stomach ulcers.

• Improves digestion and bowel function.

• Relieves pain and irritation caused by hemorrhoids.

• Reduces inflammation.

• Supports tissue healing and repair.

• Supports and aids immune system function.

• Helps protect the body from breast, colon, and other cancers.

• Is heart healthy; improves cholesterol ratio reducing risk of heart disease.

• Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.

• Helps prevent periodontal disease and tooth decay.

• Functions as a protective antioxidant.

• Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.

• Does not deplete the body’s antioxidant reserves like other oils do.

• Improves utilization of essential fatty acids and protects them from oxidation.

• Helps relieve symptoms associated with chronic fatigue syndrome.

• Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).

• Reduces epileptic seizures.

• Helps protect against kidney disease and bladder infections.

• Helps prevent liver disease.

• Is lower in calories than all other fats.

• Supports thyroid function.

• Promotes loss of excess weight by increasing metabolic rate.

• Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.

• Helps prevent obesity and overweight problems.

• Applied topically helps to form a chemical barrier on the skin to ward of infection.

• Reduces symptoms associated the psoriasis, eczema, and dermatitis.

• Supports the natural chemical balance of the skin.

• Softens skin and helps relieve dryness and flaking.

• Promotes healthy looking hair and complexion.

• Provides protection form damaging effects of ultraviolet radiation form the sun.

• Helps control dandruff.

• Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.

• Is completely non-toxic to humans

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Thursday’s WOD:

Overhead Squats

5-5-5-5-5

Pullups (depending on your strength level choose one: strict, weighted, chest to bar, L-pullup, weighted chest to bar L-pullup)

5-5-5-5-5

Matt, who does the Sports Performance Training Classes at CrossFit Sweat Shop, just graduated from high school and will be going to college in the fall.  He wanted to upgrade his membership from 2x/week to Unlimited, but didn’t have the funds.  So what did he do?  Manually trimmed the hedges that surround the Sweat Shop…. all 150+ feet of them.

Matt’s work ethic in the gym is even more impressive.  He crushed today’s Sports Performance WOD, using the heavier weights than prescribed, Matt finished in the fastest times of the day.

Sports Performance WOD:

2 Rounds

3 Reps of Bench Press
8 Deadlifts
8 Hang Power Cleans
70 Meter Sprint

REST 2 minutes, REPEAT 3 times

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Wednesday’s WOD:

21 Deadlifts
9 G.I. Janes (burpee into a pullup)
21 Overhead (push jerks or hand stand pushups)
9 Ring Dips

15 Deadlifts
15 G.I. Janes
15 Overhead
15 Ring Dips

9 Deadlifts
21 G.I. Janes
9 Overhead
21 Ring Dips

results: