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: