Here is February’s Challenge of the Month

2 minutes to complete:

Burpees (25 men/20 women)

5 shots at the target with the bow & arrow

Rules:

You may only attempt the challenge one time each day
Each participant gets 2 practice shots only before the very first time attempting the challenge
Target distance is approximately 15 meters
1 point for hitting the target
3 points outer ring
5 points middle ring
7 points inner ring
10 points Bullseye
-1 point for missing the target

Legitness of the Week:

John & Aaron 106lb. x 3 weighted pullup
Eric T. 18lb. weighted pullups
Donna 18lb. weighted pullups
Rob P. 5:01 Fran (Rx’d)
John M. 3:17 Fran (chest to bar) Sweat Shop Record
CJ finishes off January Challenge with 1:18 L-Sit
Nathan completes his 5th workout of 2010…. LEGIT!

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Thursday’s WOD:

“Nancy”
5 Rounds
403m Run
15 Overhead Squats

results:

Heritage Soccer Club will be hosting a FREE soccer clinic at College Park High School on the following dates:

Sunday January 31st
Saturday February 6th
Sunday February 21st

The coaching staff will include:

Julio Borge (Heritage Director of Coaching & Antioch HS Boys Soccer Coach)
Edgar Segastume (College Park HS Boys Soccer Coach)
Larry Hall & Randy Madison (College Park HS Girls Soccer Coaches)
Jon Scoles (Berean HS Boys Soccer Coach)
Pablo Gaytan (Pittsburg HS Boys Soccer Coach)
Cesar Chavez (Ygnacio Valley HS Boys Soccer Coach)

Check out the website for more details.  www.heritagesc.com

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Wednesday’s WOD:

“Kelly”

5 Rounds

403m Run
30 Box Jumps
30 Wall Balls

results:

De La Salle Varsity Soccer getting in some core work

A cool article was recently posted in the Monterey County Weekly.  Not only does it give some history about CrossFit Monterey, it also gives an interesting history overview of CrossFit, how it started, how its grown, and a possible look to the future.

excerpt from article:

“A website launch in 2001 allowed individuals to share CrossFit WODs and compare results, and helped colonize affiliates who were free to deploy whatever training translated to top performance. But only in the last few years has the expansion gotten explosive. In 2007, there were around 100 affiliates. Today, despite a less-than-ideal atmosphere for starting small businesses, there are more than 1,500.”

The article also quoted one CrossFit Monterey diehard as saying, “the only time I don’t love CrossFit, is the 20 minutes I’m doing.”

Read full article here.

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Tuesday’s WOD:

“Fran”
21-15-9
Thrusters
Pullups

results:

 The Community Day workout has been rescheduled for Saturday February 13th at 10:00am.  Regular CrossFit class will be held at 9:00am as the 10:00am time slot will be reserved for the Community Day workout.

Details:

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:

compare to 10/5/09

3 Rounds, 3 minutes each to complete:
15 Burpees
15 Squats
As many Push Press/Jerks reps as possible
REST 2 minutes between rounds

then

3 Rounds, 3 minutes each to complete:
15 Box Jumps
15 Burpees
As many Deadlift reps as possible
REST 2 minutes between rounds

results:

Photo courtesy CrossFit.com 

If you are not aware, the Nor-Cal CrossFit Sectionals is coming up this March.  This is the first step for those trying to compete in the annual CrossFit Games, an event where competitors from around the world come to California to compete in a multi-day CrossFit event.  So far we have at least 6 athletes from CrossFit Sweat Shop that will be competing in the Nor-Cal Sectionals, held in San Jose on March 27-28.  If you’ve never seen a CrossFit competition, click here to watch one that was recently held in Utah as a “warm-up” for their upcoming Sectional competition.  Each venue for these events varies as much as the exercises and workouts, some are held indoors, others outdoors, some are held at CrossFit gyms, others held at high school football stadiums, while others, like the CrossFit Games, are simply held outdoors on a large ranch.

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Friday’s WOD:

21-15-9
Pullups
KB Swings
Wall Balls

*at some point during workout, complete a total of 30 reps Front Squat

results:

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Saturday’s WOD:

A.) Weighted Pullups
3-3-3-3-3

B.) Alternating Tabata
Ring Dips
Box Jumps

*for those that are unable to do pullups, use the lightest assistance band possible that allows for 5 challenging reps

results:

 Here is a caribou salad I made yesterday served with sliced pear over mixed greens.  In addition to “dressing up” the caribou by sprinkling some rosemary on it before it goes in the oven or on the grill, the sweetness of the pear actually compliments the gamey taste of the meat.  Big thanks to Mike Stark for going all the way to Canada, braving the elements, hanging out with a bunch of dudes in a cabin, and bringing back some great meat.

Legitness of the Week

Don 205×1 Thruster
Helen 130×1 Squat Clean (Sweat Shop record)
Alex 275×2 Squat Clean (Sweat Shop record)
Joe 232×3 Deadlift
Chris 323×3 Deadlift
Latest new equipment to arrive: Dynamax Balls, rings, bumper plates, and barbell…..LEGIT!

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Thursday’s WOD:

A.) Deadlift
3-3-3-3-3

B.) 15 Deadlifts
15 Pushups

12 Deadlifts
12 Box Jumps

9 Deadlifts
9 Burpees

results:

Recently the New York Times featured an article on Paleo nutrition, and CrossFit even gets a mention.  Thanks to Connie from CrossFit Oakland for tipping me off to this article.  In true New York city fashion, it almost seems like the subjects of this article are to some degree drawn to the Paleo “lifestyle” to be part of a sub-culture.  But I suppose it’s not a terrible thing, if it’s healthy habits they are pursuing.  Whether we live on a farm or in a big city, we will never truly experience paleolithic life, but towards the end of the article, it does a good job of putting things in perspective.

Read full article here.

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Wednesday’s WOD:

As many rounds as possible in 20 minutes:

5 Hang Cleans
7 Thrusters
9 Summo Deadlift High Pulls

results:

This Nike commercial is still one of my favorites of all time.  Aside from being an excellent commercial, it’s also a great motto to have for CrossFit workouts, whether it’s a 20 minute AMRAP, a 4 minute Fran, or a max effort strength day.  Leave nothing.

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Tuesday’s WOD:

4 Rounds, 5 minutes each

300m Row
15 Weighted Pushups
20 Situps
20 Walking Lunges (holding same weight used for pushups)
As many box jumps as possible before 5 minutes expires

REST 1 minute between rounds

score total number of box jumps

results:

 The latest and final run of “iSweat” shirts have arrived.  Men’s and women’s styles are available in limited edition colors while they last.  Purchase them when you are in the gym, or from the online store.

Diablo CrossFitin Pleasant Hill will be hosting a CrossFit Running & Endurance certification on Feb. 27th & 28th.  This is a great cert for those looking to improve their running technique and efficiency, or those wanting to learn more about how to work CrossFit into their training for endurance events such as triathlons.  Our very own Nathan went through the same certification when it was recently held in southern California.  If you are interested, ask Nathan for his feedback on the cert.  Registration info can be found here.

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Monday’s WOD:

A.) Power Clean
3-3-3-3-3

B.) 5 Rounds
5 Squat Cleans
10 Burpees

results:

 13 year old Ethan gets ready for his upcoming rugby season by hitting a new PR on his Deadlift, 5 solid reps at 215lbs!  Awesome job, Ethan.

Here is another kid I first saw back in 2007 while he was competing in the first ever CrossFit Games…at the age of 15!  Apparently he has now been doing CrossFit for about 6 years, and is hitting some pretty big numbers.    Here is a video of 18 year old Connor Martin nailing an overhead squat of 250lbs.  Pretty sick!

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Friday’s WOD:

6 Clean & Jerks
250m Row

6 Clean & Jerks
2 Rope Ascents

6 Clean & Jerks
25 KB Swings

6 Clean & Jerks
25 Box Jumps

6 Clean & Jerks
403m Run

results:

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Saturday’s WOD:

A.) Thruster
1-1-1-1-1

B.) 21 Thrusters
15 Knees to Elbow

15 Thrusters
12 Knees to Elbow

9 Thrusters
9 Knees to Elbow

results:

It’s time to check in on our past goals, and make new ones.  Instead of posting them on the blog, we’ll be writing at least one goal on the wall at the gym.  For those that haven’t done so already, try to come up with one goal within the next week or so.  The goals should be measurable, and with a deadline no later than the end of March.  One more tip on setting a goal is to start by identifiying a few things you are not good at.  Then try to decide, (and I can help you with this one) of those weaknesses, which one, if improved, will have the greatest impact on increasing your overall fitness.  Here’s an example.  Let’s say Jin currently has a back squat of 500lbs. and a 403m run time of 2:15.  He’s great at back squats and he loves doing them, so he sets a goal to do 575×1 on his back squat by the end of March.  Although increasing his squat to 575lbs. is an amazing and challenging feat, the improvement will have little effect on his overall fitness because he is already well above average on his squat.  A 403m run time of 2:15 shows that his running could definitely use some work, and in doing so would help improve other aspects of his fitness, even if it means his back squat stays the same, or even goes down 5 or 10 pounds.

Legitness of the Week

Helen 200×5 Deadlift (Sweat Shop record)
Ethan, youth athlete age 13, PR’s on Deadlift 215×5
Lucinda 95×5 Deadlift
Mike B. most improved form on Overhead Squats
Mark, Don & CJ all hit huge PR’s on Overhead Squats
Charlie takes over the current top spot for most consecutive Pullups
Jack returns for his 2nd workout at the Sweat Shop

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Thursday’s WOD:

“CJ’s Landing”

4 Rounds

3 Press
3 Push Press
3 Push Jerk

Max reps Pullups (as many pullups as you can before dropping from the bar)
Max reps Squats in 90 seconds

REST 3 minutes between rounds

results:

John M. demonstrating complete range of motion on the KB Swing

 It’s the third round of “Kelly” and with 60 reps of wall balls under your belt, and still another 90 reps to go, you let it happen.  It starts with your squats not getting to parrallel, and next, your wall balls are no longer making it to the target.  But you don’t stop, you continue going and the range of motion on each rep gets worse and worse.  The group training environment that makes CrossFit so great, is now playing a part in the demise of your movement standards.  In an effort to finish first, or just not to finish last, or to just beat that person next to you, you’ve lowered your standards and are now performing shortened range of motion exercises in an attempt to finish faster, rather than rest a few seconds, then return to the movement with proper form.  And although you are still doing functional movements, and are no doubt getting a challenging workout, very little differentiates you from the guy at 24hr Fitness doing half rep bicep curls just so he can use heavier weight and gain the respect of any on-lookers.  Our goal is to do everything we can to improve our fitness, and although the competitive nature in the classes will help push us past our comfort zone, don’t let it be responsible for degrading your movement standards.  In the end I can ensure you that staying true to the movement standards will result in much greater gains in the long run.  Two Sweat Shop members that have illustrated this perfectly are CJ and Criselda.  Despite training with a competitive group of really fit peers, CJ never lets his standards suffer, and as a result, has been the last one to finish the workout on several occassions.  His persistance however is paying off, with CJ seeing some pretty crazy PR’s on many of his repeat workouts!

In short, if you can do 1 full range of motion rep during the warm up, there is no reason all of your reps in the workout shouldn’t be just as complete.  You may need a few more rest periods, or select a lighter medicine ball, or a lighter bar, or a larger assistance band, whatever you are working with, these can vary, your movement standards however, should not.

Here are some of the movements that are most offended.  Writing this I realize I have an excellent job if my biggest concerns are members not getting their chest to the ground on pushups! 

Wall Balls
Pushups
Ring Dips
Pullups
Squats

Post thoughts to comments.

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Wednesday’s WOD:

A.) Overhead Squats
7-7-5-5-3

B.) 15 Overhead Squats
30 Pullups
403m Run
15 Overhead Squats

results:

Last week I posted about the ineffectivness of running shoes for weightlifting and CrossFit in general.  Since then, lots of people have asked me what type of shoes they should get.  There are several options to choose from, each one having different pros and cons.  Here is my two cents:

Nike Sparq Trainer ELITE:  This shoe is designed for athletes (football in particular) who do agility drills and performance testing on grass or turf.  Therefore it’s low to the ground, has a thin sole for plenty of feedback, and a relatively hard sole for good responsivness.  If you go to purchase these, make sure you get the ELITE model, that’s because the “regular” model has a higher heel and is basically just a cross-training/running shoe.

PROS: Low heel
Relatively firm sole
Versatile, light shoe that you can lift in, as well as do box jumps and run

CONS: Slightly unstable sole when lifiting heavy.
Because the traction was meant for grass and turf, they wear out quickly when worn on pavement, which makes for a slippery shoe on wet days.
Leather material will eventually smell like a rotten skunk that has little regard for his personal hygeine, after you’ve sweat in them for a couple of months. 

Converse Chuck Taylor

PROS:  Super flat, super stiff sole.
Excellent for deadlifting and squatting.
Inexpensive.

CONS:  Some find it can be a little clunky to run in. 

Puma’s/Sketchers (or other flat bottom casual shoe)

PROS: You probably already have a pair.
Good for deadlifts and squats.
You can run short distances in them.
Easy to transition from the Sweat Shop, to dinner in downtown Walnut Creek.

CONS:  Some styles may have too much and/or too soft a heel.

Weightlifting Shoes

PROS: Wooden sole has zero give.
Far out-performs other shoes for Olympic lifts.
Helps just about everyone achieve a better position for overhead squats.
Good for deadlifting.

CONS:  Because of their stiff wooden sole, you can’t run in these.
It’s like doing weighted pullups.
They range from $80-$150.

**Reminder** CrossFit Sweat Shop has added evening classes on Tuesdays and Thursdays at 5:30pm.

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Tuesday’s WOD:

As many rounds as possible in 20 minutes:
*complete (1) 403m run before time expires.

12 KB Swings
6 Burpees
6 Ring Dips
12 Box Jumps

results:

Tired of listening to Lil Wayne or Guns n’ Roses while working out at the Sweat Shop?  I am.  Here is my request.  Burn a CD, or even two for that matter.  Whichever songs you like, any genre is fine.  Bring in the CD(s) and I’ll put them on the iPod.  Voila, personalized music playlist while you workout.  No annoying little headphones necessary.

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Monday’s WOD:

“Masters Event - Workout #3″

3 Rounds

9 Deadlifts
12 Burpees
15 Wall Balls

results:

More and more people are realizing the real-world benefits that CrossFit training has to offer.  SKI Magazine recently had an article on how CrossFit training helped to prepare one skier for ski season.  And although the article focuses on a popular CrossFit workout, the “Filthy Fifty”, skiers, snowboarders, and athletes of all sports, will benefit just as much from the max effort strength days, as they do from the popular metabolic conditioning workouts that CrossFit is famous for. 

excerpt from the article:

CrossFit is notorious for pushing people into shape in a short period of time, focusing on the total package rather than endless repetitions on the quad extender. I’m not much of a gym girl; my attention span is too short. CrossFit has hardened me up in just a few months, and I actually look forward to the workouts.

Read full article here.

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Friday’s WOD:

3 minutes to complete:

70m Sprint
25 KB Swings
20 Box Jumps
Then as many Pushups as possible

REST 3 minutes between rounds
REPEAT for 5 rounds

score total pushups

results:
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Saturday’s WOD:

A.) Deadlift
5-5-5-5-5

B.) 20 Burpees
15 Knees to Elbow
403m Run w/ Medball

results:

If you are a member of CrossFit Sweat Shop that is on a 1x/week, or 2x/week membership, here is a great opportunity to get a few basic pieces of equipment so that you can do a couple of workouts per week on your own at home (even those that are on an Unlimited membership can take advantage of this if you want).  I’ll be placing another equipment order in the next week or so, check out the store at Rogue Fitness if you want anything for very own home gym.  Here are the items that I would recommend that are versatile and allow for a great return on your investment (in order of value):  dumbbells, pullup bands, jump rope, rings, kettlebell, barbell, bumper plates, Dynamx Ball, chalk, Concept 2 Rower.  If you have any questions I can help you decide what would be best for you.

Legitness of the Week

Vanessa 185×3 Back Squat (Sweat Shop record)
CJ’s first L-Sit resembling Paul Hamm
Bryan & Terin’s first week at the Sweat Shop and they endure a vicious 3-Day cycle, with a smile on their face… what’s wrong with these two?!
Aaron does a strict muscle up holding  a 26lb. kettlebell on the top of his foot!
Freshly brewed Peet’s Coffee now available for FREE at the Sweat Shop…LEGIT!

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Thursday’s WOD:

“Fat Back Cindy”
As many rounds as possible in 20 minutes:
3 Back Squats
5 Pullups
10 Pushups

 results:

The most current issue of the Sweat Shop Chronicle is now available.  Each issue contains current events, member updates, articles and nutritional information. If you don’t already recieve the Chronicle, click here to subscribe.

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Wednesday’s WOD:

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

B.) 8 minutes to complete:

400m run
As many REPS of front squats as possible
Then complete another 400m run before time expires

results:

From a recent post from CrossFit Watertown:

CrossFit is like life: Either you’re someone who sees things through to the end, no matter how difficult or painful or hard — or you’re a quitter…. CrossFit can show your true colors in 15 mins with a barbell and a stopwatch.

Read full post here.

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Tuesday’s WOD:

100 Burpees

*every minute on the minute perform 3 pullups (choose the pullup variety that is most challenging for you; L-Pullup, tuck, strict, kipping, band assisted, ring rows)

results:

Lucinda and her daughter Rachel, post workout, Thanksgiving Day

Lucy is one of Sweat Shop’s hardest workers.  Regardless of how she’s feeling when she strolls in, once she hears, “3…2…1….GO!”  She’s all intensity!  Great job, Lucy, keep up the strong work!

Name: Lucinda

Age: 56

Q.  How long have you been doing CrossFit?
A.  9 months

Q.  What is/are your favorite exercise(s)?
A.  Deadlifts, back squats, situps

Q.  What have been some of the benefits/changes you’ve experienced since starting CrossFit?
A.  Overall fitness improvments, more concencious about my nutrition, which has made for a healthier lifestyle and weight loss. Yay!

Q.  What is your favorite cheat meal/snack?
A.  Wine, cheese, crackers.

Q.  What is something you could never see yourself doing, now that you’ve been doing CrossFit? (exercises, lifestyle, nutrition)
A.  I don’t see myself (hopefully) ever giving up this type of workout!

Q.  Why do you enjoy CrossFit Sweat Shop?
A.  I love the way it makes me look AND feel!

Post props for Lucinda to the comments.

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Monday’s WOD:

4 Rounds

15 Deadlifts
403m Run
15 Ring Dips

results:

CrossFit Sweat Shop 5K Plus 12/5/09, just prior to the start of the men’s heat.

Just a reminder, starting this week there will be two additional class times:

Tuesdays 5:30pm - CrossFit Group Class
Thursays 5:30pm - CrossFit Beginners Class & Open Gym

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Friday’s WOD:

“Murph”

1 Mile Run
100 Pullups
200 Pushups
300 Squats
Run 1 Mile

*partition the pullups, pushups, and squats however you choose

results:

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Saturday’s WOD:

800m Run
20 Pullups
20 Wall Balls
35m Single Arm Overhead Walking Lunge
10ea. Single Arm Clean & Jerk
15 Front Squats
20 Knees to Elbow
15 Burpees

*at some point during the workout, perform (1) 400m Row

results:

Post workout, New Year’s Day, 9am group.  WOD: Murph

It’s not a coincidence that the folks that showed up to workout on the morning of New Year’s Day, are also those that have been seeing the biggest results since starting CrossFit Sweat Shop.  That’s because these are the folks that are doing more than just showing up for a couple of workouts during the week.  These are the people that are making lifestyle changes, including, the way they exercise, how they eat, their sleep habits, and keeping their “social lives” in check.  Great job guys and girls, I’m really proud of the progress you’ve made in 2009, and I’m certain you’ll be seeing even greater results in 2010.

Legitness of the Week

John M. 325×3 front squat
Helen & Lones 150×3 front squat
Jennifer scores 267 (Rx’d) her first time doing Fight Gone Bad
Tammy and CJ both get huge PR’s on Murph on New Year’s Day
Charlie’s 9:16 “Helen”
Aaron, CJ, and I take a break from CrossFit and go snowboarding in the middle of the week…. LEGIT!

Post thoughts and props to comments.

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Thursday’s WOD:

“Helen”

3 Rounds
403m Run
21 KB Swings
12 Pullups

results: