Here is an informative blog from a cardiologist in Wisconsin. This is not a medical website, just a doctor’s own blog about health and nutrition. He recently wrote about what he as observed in his patients that have eliminated wheat from their diet. His entire blog is really good, but you can read the post about wheat, here.
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Deadlift
5-5-5-5-5
Push Jerks
5-5-5-5-5
If you are still having trouble modifying your nutrition, perhaps this article will help. And by sugar, they don’t just mean the packets of white stuff you add to your coffee. All high glycemic index foods, such as bread, pasta, white rice, potatoes, etc. are quickly converted to sugar in the bloodstream. Check out the article here.
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start with 400m Row, then
5 Rounds
12 Knees to Elbow
6 Ring Dips
12 Burpees
finish with (1) 403m Run
Aside from CrossFit, bombing down Claremont on a long board is probably the best summertime activity to get you ready for snowboarding. Save yourself the surfer jargon and fast forward the video to begin watching at 2:30. This video is INSANE!
The recent changing weather, and this video, has got me thinking about one thing. Winter in Tahoe. However, if you aren’t an Olympian that travels to the Southern Hemisphere during the summer to stay in ski/snowboard condition, you need something to prepare your body ready for the demands it faces when your on the hill. Jogging, biking, along with some weight training is better than sitting in front of the television, but not by much. What you need are shorter duration, higher intensity workouts, that tax the leg muscles and get the heart rate high at the same time. The amount of stress jogging puts on your leg muscles is fairly insignificant. The load (your body weight) is small, relatively speaking, the repetitions (each one of your steps) are just repeated several hundred times during the course of your run. So by it’s very nature, running becomes not only ineffective due to it’s static nature with little resistance, it also becomes rather harmful because of the repeated pounding of each step, which was exactly like the one right before it. Snowboarding and skiing on the other hand are much more dynamic (varying terrain, conditions and maneuvers all require different body movements), and high speed carving and hard turns can put as much as 3 G’s of force (3x your body weight for those that are going REALLY hard) on your leg muscles. Whether you like to cruise the groomers, challenge yourself in the trees, or just “Mach” top to bottom, skiing and snowboarding consists of short high intensity efforts, followed by periods of rest (standing in line and the chairlift back up). Your training should mimic this (i.e. Friday’s workout, or “Barbara”, a couple of Monday’s ago). If your off-season training consists of jogging, biking and some weights, your body will not be ready for ski season, you will feel dominated after 3 or 4 runs, and likely spend the rest of the day in the lodge… leaving the runs and lifts open for those of us that trained smart.
Who’s down for a Sweat Shop weekend trip to Tahoe?_______________________
compare to 6/17/09
4 Rounds
3 Strict Press
3 Push Press
3 Push Jerk
Max Pullups
Max Squats in 90 seconds
REST 3 minutes between each round
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30 KB Swings
12 ea. Single Arm KB Thruster
20 Pullups
25 KB Swings
9 ea. Single Arm KB Thruster
15 Pullups
20 KB Swings
6 ea. Single Arm KB Thruster
10 Pullups
results:
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Congrats to Don B. for placing 1st overall in the 5K with a time of 20:33. Jennifer B. was the 1st female finisher and placed 4th overall at 24:54; Jennifer was also one of many that did both the workout at 9am AND the 5K run at 10am!
Steve Schmitt performing a 1RM on the abductor machine. Awesome!
Machines are not only ineffective, they are actually more dangerous than free weights. By design, they force your muscles to move loads in isolation, something they were never designed to do. Check out this article (even MSN Health is recommending people stay away from the machines), amazingly the machines that are most detrimental to your health, are also the ones that are the most popular at gyms.
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21-15-9
DB Hang Squat Clean to Overhead
Pullups
results:
CrossFit Sweat Shop Walnut Creek, CA
First things first. If you are new to CrossFit, understand that this is not one of our group classes, this is not a typical workout, and CJ is not your typical CrossFitter. This was a voluntary workout that CJ asked for to help keep him from drinking too much while on vacation.
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As many rounds as possible in 20 minutes:
5 Hang Cleans
7 Thrusters
9 Summo Deadlift High Pulls
Aaron, circa 2007. Clearly before he started CrossFit.
Have you ever had a trainer give you exercises or workouts that you question whether or not he/she could even complete. And if they could complete it, how well would they even do? Here is your chance to:
Anyone is welcome, regardless of your strength/fitness level. And there will be scaling options for the deadlift and the pullups. Here is the workout:
1 Mile Run
30 Deadlifts @ 275lbs. (men) 155lbs. (women)
30 Pushups
30 Pullups (chest to bar)
Post to comments if you are interested. Warmup will begin at 9:30am.
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“Running Cindy”
As many rounds as possible in 20 minutes:
5 Pullups
10 Pushups
15 Squats
*20 minutes begin with (1) 403m run, then perform AMRAP of pullups, pushups, squats. complete another 403m run before time expires. If you return from your final run w/ extra time, you may NOT resume rounds.
Big performance props again to Denise for doing all the pullups as Rx’d. At 14 rounds + 5 pullups, that’s a total of 75 unassisted pullups! Sick!
This Saturday there will be a 5K run at CrossFit Sweat Shop in Walnut Creek. Entry is FREE and open to anyone. 1st place male and female finishers will recieve a iSweat t-shirt. Warmup and registration will begin at 10:00am, with the run starting soon after. **PLEASE NOE** the 5K run will also be the workout of the day for the 10:00am class, if you are a Sweat Shop member that normally comes on Saturday, and you are not interested in doing the 5K run, you should come at 9:00am. Members and non-members are welcome to do the WOD at 9am, as well as the 5K run that follows. This is a CrossFit 5K, that means there will not be police officers holding traffic, nor will there be volunteers pointing you in the right direction every slight curve of the Canal Trail. The route is really simple, and there will be some markings on the ground. Here’s the course:
-Start will be on the Canal Trail at the Sweat Shop crosswalk.
-Racers will run along the trail towards Heather Farm Park.
-Turn right and cross over the small bridge that leads into Heather Farm.
-Follow the trail around the pond, then back onto the Canal Trail
-Head back to the Sweat Shop along the same route, ending with the Sweat Shop 403 meter run
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Front Squat
5-5-5-5-5
Pullup (strict, weighted, tuck, L-Pullup)
5-5-5-5-5
In case you missed the newsletter, Alex is the latest Sweat Shop member to enter the muscle up club. He also added 15 pounds to his 5RM on Front Squats from 285, to 300lbs, earlier this afternoon.
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“Kelly”
5 Rounds
403m Run
30 Box Jumps
30 Wall Balls
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As many rounds as possible in 20 minutes:
5 Deadlifts
3 Muscle Ups (or substitute 6 ring rows and 6 ring dips)
7 Burpees
We’ll be doing a workout at the Lyon St. stairs in San Francisco this Sunday morning. We’ll combine some barbell and kettlebell exercises with the stairs for a lovely start to your Sunday morning. Leaving the Sweat Shop around 9am, starting the warmup at the stairs around 9:30am. Click here for a map and directions to the stairs.
RSVP if you want to come!
***REMINDER*** I’ve added a class on Saturday, let’s review what this means:
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750m Row
then 4 Rounds of:
15 KB Swings
15 Knees to Elbow
15 Box Jumps
complete (1) 250m row at some point during workout
In the great blue room
There was a whiteboard
And a water cooler
And a picture of…
Nathan, doing pullups in the park
And there was Ron Paz sitting back off his quads
And there were 4 olympic platforms
And a Guiness bucket with chalk
And gymnastics rings
To do all sorts of fun things
There was a Concept 2 Ergometer
For those workouts with a row
And a sole coach
Yelling 3…2…1.. GO!
Goodnight pullup bar
Goodnight torn hands
Goodnight rubber bands
Goodnight giant fan
Goodnight 403 meter run
Goodnight Saturday morning fun
Goodnight 5:30pm sun
I will miss you a ton
Goodnight dumbbells
And the variety you bring to me
Goodnight current PR
Soon you will be but a memory
Goodnight kettlebells
Goodnight precious air
Goodnight barbells
Way over there
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Back Squats
5-5-5-5-5
Finisher:
300m row
1 Rope Ascent
15 Back Squats
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“Fran”
21-15-9
Thrusters
Pullups
In the short time that Denise has been training at CrossFit Sweat Shop, she has:
Great job Denise!
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“Barbara”
20 Pullups
30 Pushups
40 Situps
50 Squats
REST 3 minutes, REPEAT for 5 rounds
Recently, Daniel reconfigured the pullup bar to have various heights. This past Saturday he delivered to more small plyo boxes and quite possibly the most badass weight tree ever created! Way more heavy duty than anything else you can buy, and best of all, wheels and handle, so even when loaded with several hundred pounds, it can be moved around like a dolly. The great thing about having Daniel fabricate the equipment is that I can tell him exactly what I have in mind, and what my specific needs are, and he quickly comes up with a design. After a couple of suggestions regarding a handle, he delivered a finished product that is exactly what I wanted. You can check out the evolution of this weight tree here. And if you are wondering why the Bay Bridge construction is taking so long, it’s because Daniel, who is an engineer on the Bay Bridge retrofitting project, has been building some super sick equipment for the CrossFit Sweat Shop, instead of making the bridge earthquake resistant. A pullup bar for the bay door will also be added soon.
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A.)
Deadlift
5-5-5-5-5
B.)
15 Deadlifts @ 70% Max Load A.)
15 Burpees
403m Run
Score = Max Load A.) divided by time B.)
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3 Rounds
15 Box Jumps
15 Pullups
15 Push Jerks
after finishing 3 rounds, complete (1) 403m run
Two members from CrossFit Redding. One of them is 73 years old and does overhead squats to improve her fitness, maintain her strength, and her independence. The other one is much younger and does overhead squats to achieve top level fitness so that she can, among other things, compete in CrossFit competitions. Again, this is the beauty of CrossFit, drastically different goals and fitness levels, addressed by one program that is infinitely scalable. And in case you haven’t already guessed, CrossFit also fits the needs of all of those who’s fitness falls in between the two ladies pictured above.
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“Helen”
3 Rounds
403m Run
21 Kettlebell Swings
12 Pullups
*correction* Krista used a 35# KB, not 26#
CrossFit Games – Aromas, CA 2008
In 2008 the CrossFit Games were open to all. In 2009 there were regional qualifiers around the U.S. and the world, from each region only 2-6 of the top male and female competitors moved on to the CrossFit Games. Preliminary information for the 2010 CrossFit Games has just been released. First athletes must compete in sectionals, the top competitors will move on to regionals, then again, only the top competitors from each region will move on to the Games, which will take place July 16-18, 2010. You can stay up to date with the latest info by checking the CrossFit Games website. Dates for the sectionals have not been released, but will likely be sometime in April or May of next year.
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“Grindy”
6 Rounds
5 Clean & Jerks + 2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
CrossFit Sweat Shop Walnut Creek, CA
CrossFit Sweat Shop Walnut Creek, CA
