Here’s part of a great blogpost from CrossFit Asheville about alcohol and other vices.  Check out the full article here.  Live healthy people, you deserve it. 

Physiological stress is the result of a busy mind (positive or negative), burning of calories, and physical activity.  Living is a stress.  Our body deals with each of those situations the same way.  Activation of our sympathetic nervous system is our response to stress.  It is the system that prepares us for action.  We turn our bodies into energy and get it ready to be used.  After that our parasympathetic nervous system takes over to help us recover, repair damage, and build us up for the next stressful moment.

** Big thanks to Ben for coaching on Friday, Candace for coaching on Saturday, and Nathan for teaching the CrossFit Sweat Shop class at Lululemon in Walnut Creek on Sunday while I attended the CrossFit Nutrition seminar this past weekend.  More info on that to come.**

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Friday’s WOD:

“Helen”
3 Rounds

403m Run
21 KB Swings
12 Pullups

results:

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Saturday’s WOD:

A.) Thrusters
3-3-3-3-3

B.) 11-9-7-5-3-1
Thrusters
Summo Deadlift High Pull
Clapping Pushups

results:

Bill enjoying some post Halloween WOD fun.

With Halloween behind us, and Thanksgiving right around the corner, what better time to highlight some of the health benefits of the wonderful pumpkin.

Pumpkins are a tasty source of vitamins and minerals, particularly beta-carotene, vitamin C, and potassium. It also helps prevent arterosclerosis, or hardening of the arteries, which can lead to strokes and/or heart attacks.

Pumpkin seed oil and pumpkin seeds are a good source of zinc and unsaturated fatty acids which are effective help for prostate ailments.

A study by the USDA indicated that diets high in pumpkin as a fiber source tended to curb the appetite, yet provided more food for the same calorie count.

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Thursday’s WOD:

500m Row
3 Press
6 Push Press
9 Push Jerks

50 Squats
3 Press
6 Push Press
9 Push Jerks

30 Box Jumps
3 Press
6 Push Press
9 Push Jerks

403m Run
3 Press
6 Push Press
9 Push Jerks

results:

No joke, the footage is Charlie’s FIRST attempt at a muscle up.  We’ve done the progression drills once or twice, and on this morning we reviewed the progression drills for a minute or two and then attempt #1, resulted in muscle up #1!  Great work Charlie!  Ironically enough, there is a video on the CrossFit main site today that shows CrossFit gymnastics coach Jeff Tucker teaching his progression to the muscle up.  It’s totally different from the progression I teach and doesn’t practice the kip, or use of the hips.  This will make the muscle up almost purely a  strength movement, much like gymnast perform it.  With a kip, an athletes limiting factor is only whether or not they can perform a ring dip.  Jeff’s reasoning behind it is to prevent someone who doesn’t have control of the rings from going too far forward.

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Wednesday’s WOD:

A.)
Hang Power Clean
5-5-5

Hang Squat Clean
3-3-3-1

B.)  3 Rounds
8 Hang Power Cleans
8 Front Squats
5 Burpees

results:

 Name: Criselda Thorne

Age: 27

Q.  How long have you been doing CrossFit?
A.  7 months

Q.  How did you get into CrossFit?
A.  My husband Aaron introduced me to CrossFit.  I wanted to make a major lifestyle change and that meant eating healthier and exercising more.  I was bored of the regular thing I would do at the gym and would lose my motivation to exercise.  Crossfit seemed to be a better fit for me.  I really like the supportive environment and the diverse workouts.

Q.  What has been the most significant benefit/change since you’ve been doing CrossFit?
A.  My energy, strength, fitness level and confidence have increased.  I eat healthier and I have a better awareness of properly balanced meals.

Q.  What is your favorite exercise?
A.  Though I still need to improve, I enjoy squat cleans and deadlifts.  Box jumps are fun too!

Q.  What is your least favorite exercise?
A.  Thrusters, wall balls, rowing, summo deadlifts high pulls.

Q.  What is your favorite healthy meal?
A.  Green beans tossed in salt, pepper and butter with a grilled ribeye steak.

Q.  What is your favorite cheat meal/snack?
A.  Cheat meal – pasta and pizza
     Snack – ice cream, chocolate and cookies (I love Oreos)

Q.  Now that you’ve been doing CrossFit, what’s one thing you could never see yourself doing again?  (workout, nutrition, lifestyle, etc.)
A.  Bosu Ball workouts, plus I will never look at corn the same way.

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Tuesday’s WOD:

A.)
Front Squats
5-5-5-5-5

B.)
10 Hang Squat Cleans
20 Knees to Elbow
30 Box Jumps
40 KB Swings

results:

Community Day Details:

On Saturday November 14th, CrossFit Sweat Shop will hold a Community Day Class.  This is an opportunity for people of ANY fitness level, who are new to CrossFit, to come and try it out in a relaxed atmosphere.  This is also a great time for Sweat Shop members to bring any friends or family that would like to try out a CrossFit class.  During the one hour class time, we’ll warm-up, overview the CrossFit method of training, practice and review some basic movements, and finally, put those movements into a workout.  The workout can be adjusted to each individual, so regardless of your fitness level, you’ll be sure to get a challenging workout.  Sweat Shop regulars who want to bring a friend are encouraged to workout in the class as well (rest assured you too will get a good workout).  However, because the class is geared towards those new to CrossFit, any Sweat Shop regulars just looking to get in a workout please only come to the 9:00am class.

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Monday’s WOD:

As many rounds as possible in 20 minutes:

12 Summo Deadlift High Pulls
15 Pushups
(2) 35 meter sprint/35 meter jog

results:

Nathan Brammeier will be hosting a free showing of the movie, Food Inc., this Thursday evening at 6:30pm at Renaissance Clubsport in Walnut Creek.  This is an excellent movie that I highly recommend to anyone who cares about their health.  This is not a gore filled movie intended to shock and disgust you on various practices in the food industry (however, if you want one of those I can send you a link), this movie is meant to inform, educate, and offer possible solutions.  Nathan will also spend a few minutes after the movie going into more detail about what choices we can make to become healthier individuals.  This showing is free to both members and non-members of Renaissance Clubsport.

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Friday’s WOD:

400m Row
5 Rounds
12 Deadlifts
18 Knees to Elbow
12 Pushups
18 Box Jumps

finish with (1) 403m run

results:

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Saturday’s WOD:

21-15-9

Dumbbell Squat Clean Thrusters
Pullups

results: