I’m going keep this one short and sweet.  Running shoes are less than ideal shoes for doing things like squats (front, back, overhead, body weight), deadlifts, cleans, jumps, walking, and running.  They have an elevated heel which changes the way your foot strikes the ground and it automatically puts you in a forward lean.  Most are also squishy which makes for a pretty unstable platform for your feet.  Less is more.  Get some shoes that are flat and have minimal cushioning.  If you are still convinced you need running shoes for running, so be it; at the very least keep a pair of flat bottom shoes in your car for strength workouts, or those that don’t involve running. 

From the article What Ruins Running:

It wasn’t a miracle, as Lieberman would explain; it was simple mechanics. He’s convinced our problems began the day we tried to out think nature and encased our feet in motion-controlling sneakers. Others agree. Gerard Hartmann, a physical therapist in Ireland who works with world record holder Paula Radcliffe and who is himself a Nike consultant, conceded years ago that deconditioned foot muscles were the biggest factor in injuries. He likened running shoes to a plaster cast that causes our feet to atrophy.

Read full article here.

371 people who just read this post are currently digging through their closet in search of NBA Jam for Sega Genesis.

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Wednesday’s WOD:

“Fight Gone Bad”

3 Rounds
As many total reps as possible
1 minute at each station, with 1 minute rest between rounds

Wall Balls
Summo Deadlift High Pull
Box Jumps
Push Press
Row (calories)

results:

I don’t really care for New Year’s Resolutions, and I wouldn’t say I’m a big fan of Dr. Oz.  But here are 9 Realistic Resolutions from Dr. Oz, and with some minor tweaking, I think they are pretty good.

The following are from The New York Times Online, click here to see Dr. Oz’s complete details on each.

1.  Commit to a family night (excellent, no tweaking necessary here)
2. Do 7 minutes of yoga per day (7 minutes of meditation or relaxation would work too)
3.  Go to bed earlier (absolutely)
4.  Keep nuts or healthy snack handy (excellent)
5.  Make space in front of TV for exercising or stretching (Dr. Oz says eliminating TV is foolish b/c you can’t do it, I disagree, at the very least, shoot for 1 hour or less each night.)
6.  Floss (do it)
7.  Get a pedometer (walking alone won’t make you healthy, bring some intensity)
8.  Publicize your resolution (i agree)
9.  Give it two weeks (at least)

Post thoughts to comments.

New Year’s Day Schedule: 9am & 10am ONLY

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Tuesday’s WOD:

Front Squats
3-3-3-3-3

Shoulder Press
3-3-3-3-3

results:

One final order of the “iSweat” t-shirts is going to be placed at the end of this week.  I WILL ONLY BE ORDERING SIZES AND COLORS THAT ARE REQUESTED.  This will be your final chance to get any of the sizes or colors that have sold out.  Aside from the current colors, the following color options will also be available: Men’s (Texas Orange , Kelly Green , Denim Blue see men’s color pallette here)   New women’s shirt colors (click here).  As always, you can check out the description of the current shirts, and order the ones that are in-stock, by clicking here.  Again, this will be the final order of this shirt design, get it while you can because it is sure to become a collector item!  To request a shirt, send me an email with shirt size, color, and gender.

**Reminder**  CrossFit Sweat Shop will be open on New Year’s Day:  9am & 10am classes only!  Don’t stay out too late, kids!

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Monday’s WOD:

A.) Front Squats
5-5-3-3-3

B.) 2 minutes to complete:
12 Hang Squat Cleans at 65% of Max Load (A)
Burpees for REPS

results:

Many of you met Candace when she coached one Saturday, not too long ago…and from the things I heard, everyone got a GREAT workout and many people performed on that day better than they ever had before.  Well she’s back, and Candace will be coaching the classes tomorrow (Tues. 12/29) Candace is not only a phenominal athlete, but also an excellent coach, and all-around super nice person.  Even if you normally don’t train on Tuesday’s, I would highly recommend you come tomorrow if you have the opportunity!

**CrossFit Sweat Shop WILL be open on New Year’s Day: 9am & 10am classes only**

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Thursday’s WOD:

“100 The Easy Way”

40-30-20-10*Throughout the course of the workout, perform (4) sets of 5 Rep Deadlifts (select a HEAVY deadlift weight)

Pushups
Squats
Knees to Elbow

results:

Crossfit Sweat Shop will be expanding the evening class schedule starting in January.  There will now be 5:30pm classes offered Monday-Friday.  On Thursdays, there will be two options for Sweat Shop members, the beginner’s class, or open gym.  The beginner’s class will focus on CrossFit fundamental movements.  Open gym will be an opportunity for members to do the workout of the day, or any other workout that they choose.  Please note, equipment, space, and instruction priority will be given to those doing the beginner class.

*REMINDER*    CrossFit Sweat Shop will be closed Dec. 25th, and Dec. 26th.  Merry Christmas!

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Wednesday’s WOD:

10-9-8-7-6-5-4-3-2-1

KB Swings
Thrusters
Pullups

results:

From Mark’s Daily Apple:  “Life springs from death, everywhere and always. You cannot live without something dying to make it all possible. Grain heavy vegan diets require the destruction of ecosystems and all their inhabitants; meat heavy Primal diets require the slaughter of a pig or a cow. If you’re going to exist in this world, you have to accept the fact that things will die. Oh, and things won’t just die; they’ll die to ensure your survival.”

Read the full post here.

**REMINDERS**

Regular class schedule on Christmas Eve

Registration is now open for the CrossFit NorCal Sectionals that will be taking place in March 2010.  Register ASAP, it will likely sell out very soon! 

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Tuesday’s WOD:

4 Rounds

10 Hang Squat Cleans
2 Rope Ascents (or ring row modification)
20 Box Jumps

results:

As funny as this parody is, it’s actually not exaggerating very much, if at all.  Unfortunately, many people think this is an excellent development in fitness for our ever increasing high tech world.  It reminds me of an excellent book I read several years ago, one that I would recommend to any parent, called, Last Child in the Woods: Saving Our Children From Nature Deficit Disorder.

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Monday’s WOD:

25 KB Swings
10 Pullups
25 Wall Balls
25 Box Jumps
15 Deadlifts
15 Burpees
10 Pullups
10 Deadlifts
25 Situps
5 Pullups
10 Burpees

results:

Rob P. is stoked he won’t be getting up to do a CrossFit Sweat Shop class on Friday morning.

Christmas Schedule:

December 24th - regular schedule

December 25th - CLOSED

December 26th - CLOSED

Regular schedule resumes on Monday December 27th.  Happy holidays everyone.

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Friday WOD:

1 Cycle = 3 Burpees, 6 Pullups, 9 Thrusters

Complete 3 Cycles, then (1) 403m Run… REPEAT for a total of 3 ROUNDS

results:

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Saturday’s WOD:

As many rounds as possible in 20 minutes:

15 KB Swings
12 KB Walking Lunges
10 (5 ea.) Single Arm KB Push Press
8 Ring Rows

results:

If you’ve never checked out Mark’s Daily Apple, you should.  It’s a great resource for all things health and nutrition.  Mark recently posted a strong arguement against those that say it’s not natural for humans to eat meat.  Check out the post here.  If after reading the post, you still think humans are herbivores, just go to Google Images and search “caveman hunting”, you’ll find pictures (like the one above) that are documented proof that early man ate meat.

Legitness of the Week:  (thanks to Russ Greene from CrossFit Monterey for this idea)

John M. does “Fran” in 4:03 (chest to bar)
Helen does “Fran” in 4:59 (Rx’d)
Vanessa gets on the leader board with 34 double unders, and in doing so, knocks off long time champ Sara K.
Tina makes 70lb. thrusters look easy
Charlie hits 135×3 on his thrusters, with the last rep taking about 12 seconds to reach lock out!  Pure grit baby!
Mike S. brings me a cooler full of deer meat and wild caribou, as well as deer sausage…. LEGIT!

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Thursday’s WOD:

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

B.) 500m Row
15 Burpees
10 Push Jerks

results:

Here is a great video that sums up the whole Paleo nutrition thing.  We may not think about a lot of this stuff, but when it’s all put together in the video, it’s hard to deny the obvious.  Thanks to the guys at CrossFit San Ramon for posting this.

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Wednesday’s WOD:

Perform 1 Deadlift and 1 Burpee the first minute, then 2 Deadlifts and 2 Burpees the second minute… and so on all the way up to 21 minutes.  If you fail to complete all Deadlifts and Burpees in any given set, drop back down to set #2 and continue working your way up.  Workout ends at 21 minutes.

results:

 Here is a short video that gives some insight into the competition aspect of CrossFit, in particular, the CrossFit Games. (in my opinion the OPT is a bit cheesy)  Like I have said before, the great thing about CrossFit is that for the top level folks there are competitive events such as the Games.  However, for the majority of the people that do CrossFit, it’s simply an extremely fun and effective training method, along with an amazingly supportive community.

NorCal Sectionals Update:  The date for the NorCal Sectionals has been moved to March 27-28 and will be held at a high school stadium in San Jose.  Registration will likely open up on Monday December 21st.  If you want to compete be sure to register as soon as it opens, it will sell out.  You can check the current post on the CrossFit Games site, here.

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Tuesday’s WOD:

Row 350m

4 Rounds
15 Wall Balls
15 Summo Deadlift High Pull
10 Box Jumps
15 Knees to Elbow

finish with (1) 403m run

results:

Hopefully all of you are making adjustments in your daily nutrition and have long since stopped drinking soft drinks (this includes diet and sugar free soft drinks).  For anyone who is still in denial about soft drinks being bad for you, check out this article.  Check soda off your list and start moving on other areas:  eliminating processed foods, reducing/eliminating grains and gluten, having a protein source with each meal, selecting organic, free-range meats, including grass fed beef.

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Monday’s WOD:

“Fran”
21-15-9

Thrusters
Pullups

results:

Don’t forget the Challenge of the Month for December is jump rope double unders.  You’ve got all month long to give it as many shots as you want.  Also, because the Challenge of the Month is a six month series with a different challenge each month, points are awarded for 1st, 2nd and 3rd place, each month  (3 points, 2 points, 1 point, respectively), the male and female with the most points at the end of 6 months wins… so even if you don’t place the first month, there is still and chance to win the overall.

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Friday’s WOD:

A.) Back Squats
5-5-5-3-3-3

B.) 400m Row
20 Burpees
15 Box Jumps

results:

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Saturday’s WOD:

“I Love Tabata”

20 seconds of work, followed by 10 seconds of rest
Alternate between the first two exercises until you complete 8 sets of EACH, them move on to the final two exercises

Pullups
KB Swings

Pushups
Box Jumps

results:

 After doing a strength workout focusing on back squats, the De La Salle Varsity Soccer team does some metabolic conditioning to finish out their workout with CrossFit Sweat Shop this week.

The team’s workouts begin with 10 minutes of active dynamic warm-up.  A dynamic warm-up begins basic, then gets more complex and specific as it progresses.  This type of warm-up increases body temperature, heart rate, and stimulates the neuromuscular system, all of which should be included in a proper warm-up, whether it be for athletes, or the general population prior to their workout.  This has been proven time and time again to me more effective than a warm-up that just consists of static stretching. 

Here’s an excerpt from a study, from the University of North Carolina, that shows an active warm-up reduces the risk of knee injuries in soccer players.

The intervention involved warm-up activities designed to increase players’ flexibility, balance and strength, as well as their foot planting, jumping and cutting skills, since previous research has shown that approximately 70 percent of ACL injuries are the result of such non contact movements. The routine took 10 to 12 minutes before every game and practice, and was used in place of the jogging and stretching warm ups the players had been using previously. 

Read full article here.

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Thursday’s WOD:

4 Rounds

8 Back Squats
300m Row
15 Box Jumps
20 Pushups

results:

Photo courtesy of CrossFit.com

Preliminary information has just been released about the 2010 NorCal Sectionals.  They will be held on March 6-7, 2010.  This is the first step for any athletes that want to compete in the Regionals and eventually the CrossFit Games.  Also just announced is that the cash prize for 1st place male and female at the CrossFit Games is $25,000 each!  The NorCal Sectionals will be held at our neighboring CrossFit Oakland, and if owner and head trainer Mike Minium is programming any of the workouts, you can expect some really creative and challenging workouts to come your way! 

Many of you have already been training hard for quite some time now.  The next step for most of you is to dial in your nutrition, and lifestyle habits (going out and drinking, getting little sleep) in order to get the most benefit out of your training sessions.

For details and updates, check the CrossFit Games site.

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Wednesday’s WOD:

As many rounds as possible in 20 minutes:

10 Wall Balls
10 Summo Deadlift High Pull
10 Burpees
10 Medball Cleans

results:

Just some of the medals we’ve collected so far at the Sweat Shop

Quick reminder that I’m still accepting any medals that you may have laying around the house from races you’ve run in the past, or from your college athletic days.  The medals are donated to a great organization called Medals4Mettle.  They are given to childern and adults who’ve overcome great adversity in regards to health problems, as well as other life changing obstacles.  So dig through your closet and find those medals that have been hiding for years.  If it’s blue ribbons that have been awarded for winning a Spelling Bee, keep them for yourself…with the ever so prevalant use of spell checker, proper spelling is a priceless comodity that far outweights athletic endeavors.  Be proud about your academic achievements…..now get in the gym and move some weight!

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Tuesday’s WOD:

As many rounds as possible in 18 minutes:

7 Deadlifts
7 Box Jumps
7 Pullups
7 Burpees

results:

The only thing more ridiculous than training on a bosu ball, is having them attached to the bottom of your shoes.  The last thing you need, or want, is a rounded and unstable surface attached to the bottom of your foot.  The ad claims the shoes work your legs and glutes 11-28% more than regular shoes while walking.  Walking isn’t going to “tone” your legs, so an 11-28% increase of nothing, is nothing.  Aside from it’s ineffectivness as a leg “workout”, shoes should mimic as closely as possible to walking in bare feet, a round and unstable surface on the bottom of your shoe can have detrimental effects on your gait and foot-strike.  Flat or flabby butt?  Get in the gym, do some squats.  Problem solved.

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Monday’s WOD:

A.) Squat Clean
5-5-3-2-1-1

B.) 30 Front Squats @ 75% Max Load A.)
*each time you have to drop the bar you must perform 10 burpees before resuming the Front Squats

results:

Congratulations to everyone who competed in the CrossFit Sweat Shop 5K Plus this past Saturday.  Big thanks to Tom Campitelli for coming out and taking pics! Check out the highlight video here.

Here is the race format:

1K Run
Pullups
Pushups
Squats

REPEATED for 4 Rounds

Finish with 1K Run

Women performed 5 pullups, 10 pushups and 20 squats, while the men performed 8 pullups, 16 pushups, and 32 squats during each round.

Winners of each division recieved a $60 cash prize! 

Women Under 40 - Carrie Nash (also OVERALL winner)
Men Under 40 - Don Barks
Women 40 & up - Jennifer Behm
Men 40 & up - Charlie Hadsell

Complete Results:

Women:

Carrie Nash - CrossFit Excel - 24:48
Journey Meadows - CrossFit Oakland - 25:25
Nicole Barnes - Novato - 26:24
Carolyn Scalia - CrossFit Sweat Shop - 27:40
Lydia Encinas - CrossFit Oakland - 29:04
Jennifer Behm - CrossFit Sweat Shop - 29:19
Candace Hamilton - CrossFit Oakland - 31:07

Men:

Don Barks - CrossFit Sweat Shop - 25:39
Brandon Banks - CrossFit Oakland - 25:47
Myles Lewis - CrossFit Avalanche - 25:47
Charlie Hadsell - CrossFit Sweat Shop - 27:05
John Moffat - CrossFit Sweat Shop - 27:53
Raphael Dozzi - CrossFit East Bay - 28:00
Robert Parrish - CrossFit Sweat Shop - 28:03
Freddy Peralta - CrossFit Oakland - 29:01
David Sally - CrossFit Oakland - 30:05
Doug Scalia - CrossFit Sweat Shop - 30:12
Jim Dick - CrossFit Sweat Shop - 31:21
Christian Amsberry - Walnut Creek - 31:36
Mike Banks - CrossFit Sweat Shop - 33:28
Brian Hersh - Martinez - 33:39
Andrew Ambro - Castro Valley - 36:10

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Friday’s WOD:

10 Thrusters
25 KB Swings

9 Thrusters
25 Situps

8 Thrusters
2 Rope Ascents or 20 Ring Rows

7 Thrusters
25 Box Jumps

6 Thrusters
403m Run

results:

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Saturday’s WOD:

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

B.) 21-15-9
Wall Balls
Knees to Elbow
Box Jumps

results:

How do you feel after a CrossFit workout?  Sure, immediately after the workout everyone is exhausted.  But 5 minutes later, do you feel like Pumpkin Girl pictured above?  Energized, excited, accomplished?  Or do you feel like Wolverine?  Dizzy, light-headed, sick to your stomach?  If your nutrition consists primarily of fast food, processed foods, sugary items, non-perishables, and/or the type of stuff you would expect to find in Wolverine’s treat bag, or you make a habit out of skipping meals, not eating breakfast right after waking up, or going more than 4 hours without eating, you’re probably not making matters any better for yourself.  Many people who eat poorly never realize how much it affects their performance because quite simply, they don’t perform.  Walking from your desk to the copier several times during the day, or perhaps increasing to a quick jog as you cross the street, by no means constitutes performing.  Even most workouts that people do, 20-30 minutes of cardio along with some resistance training, doesn’t really challenge the body, and thus, is ineffective for improving our health, fitness, and body composition.  A CrossFit workout can appropriately challenge any fitness level, and will frequently have you performing at or near your capacity.  By putting poor quality fuel into our bodies, we will severely limit the performance and longevity of these high performance machines.

Post to comments your thoughts.  What’s the worst you’ve felt after a workout?  Do you feel it was nutrition related or just a product of intensity?

**REMINDER**  Due to CrossFit Sweat Shop hosting the 5K Plus, there will be only ONE regular class this Saturday morning.  It will be held at 8:30am.  NO 9:00am or 10:00am class will be held this Saturday.

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Thursday’s WOD:

As many rounds as possible in 18 minutes:

6 Dumbbell Burpee/Clean/Thruster
9 Pullups
12 KB Swings

results:

This month we are going to start something called, Challenge of the Month.  (big thanks to the guys at Diablo CrossFit for this idea)  Aside from our daily workouts, there will be a different challenge each month that everyone is encouraged to participate in.  The challenges will be relatively short, and can be performed as many times as you’d like during the given month.  To make things even more interesting, we’ll have a board to keep track of everyone’s results.  At the end of 6 months, the winners will recieve half off one month membership dues!

Divisions:

There will be 4 divisions.  Men under 40, Women under 40, Men 40 & up, Women 40 & up

Monthly Scoring:

1st place - 3 points
2nd place - 2 points
3rd place - 1 point

Person in each division with the most points at the end of 6 months is the winner.

December Challenge of the Month:  Most consecutive double unders

Start practicing.

**REMINDER**  Due to CrossFit Sweat Shop hosting the 5K Plus, there will be only ONE regular class this Saturday morning.  It will be held at 8:30am.  NO 9:00am or 10:00am class will be held this Saturday.

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Wednesday’s WOD:

“Tabata Something Else”

20 seconds of work, followed by
10 seconds of rest

Perform as many reps as possible.  8 sets of EACH exercise before moving on to the next exercise.

Pullups
Pushups
Situps
Squats

results:

Here’s a great meal that I personally eat 3-4 times per week.  Since I eat breakfast at 5am (yogurt, fruit, and nuts), and a really small snack at 8am, this is usually my next meal around 10:00am.

Omelet:

3 Jumbo Eggs (makes sure you get cage free and organic)
a couple of spoons of black beans
a couple of spoons of sun dried tomatoes
1 cup of chopped frozen spinach

Side:

1 cup of strawberries
1/4 cup of blackberries
1/3 cup of blueberries

Approximately:

Protein 24 grams
Carbs 32 grams
Fat 18 grams

Whether you make this yourself, or you’re having breakfast out, opt for fruit instead of toast or a bagel.  Enjoy!

**REMINDER**  Due to CrossFit Sweat Shop hosting the 5K Plus, there will be only ONE regular class this Saturday morning.  It will be held at 8:30am.  NO 9:00am or 10:00am class will be held this Saturday.

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Tuesday’s WOD:

A.) Overhead Squats
5-5-3-3-3

B.) 20 Hang Squat Snatch
25 Pushups
35m Walking Lunge
403m Run

Score: Max Load A, divided by Time B

results: