Helen, John M. & Aaron.  3 of the 5 members of CrossFit Sweat Shop that competed this past weekend

Great job to Helen, John M., Aaron, and Nathan, who all did a great job representing CrossFit Sweat Shop at the NorCal Sectionals.  Stay tuned for more pictures.

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Monday’s WOD:

As many rounds as possible in 20 minutes:

5 Hang Cleans
7 Thrusters
9 Summo Deadlift High Pulls

results:

Brandon & Myles sprint to the finish during the CrossFit Sweat Shop 5K Plus, held in Walnut Creek - December ‘09  Photo courtesy Tom Campitelli

Here is a post by a CrossFit owner that trained for, and completed a marathon using a different training approach than most who prepare for the grueling 26.2 mile race.

Instead, Scarsella continued his routine of combining 5 to 6 CrossFit workouts and 2 CrossFit Endurance workouts per week.  This averaged fewer than 5 miles per week and the majority of workouts were completed in fewer than 20 minutes.  In fact, the farthest distance he ran was 9 miles, 2 years ago, with a few 10Ks or about 6 miles being his longest since.

In a recent poll conducted to the readers of a major runner’s magazine, “60 percent reported chronic problems.” With minimal training and focus proper run technique, Scarsella was able to avoid any type of running injury.

Read full post here.

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Friday’s WOD:

As many rounds as possible in 15 minutes:

10 KB Swings
8 Pushups
6 Pullups

results:

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Saturday’s WOD:

4 Rounds
3 1/2 minutes each:

403m Run
15 Knees to Elbow
Squats for REPS

results:

**REMINDER**  Due to NorCal Sectionals, there will only be a 10am class this Saturday, March 27th

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Legitness of the Week:

Eric 20 consecutive pullups
John M. 255×1 Push Jerk (PR)
Ethan 135×1 Bench Press (PR)
Nik gets his first Muscle Up
Valerie 55×3 Push Jerk (PR)
8:15am class on Tuesday put out some CRAZY intensity!
Ron makes a triumphant return to the Sweat Shop….LEGIT!!

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Thursday’s WOD:

15 Thrusters
15 Back Squats
15 Pullups
15 Burpees
15 Knees to Elbow
15 Thrusters
15 Back Squats
15 Ring Dips
15 KB Swings
15 Box Jumps
15 Thrusters
15 Back Squats
1 Rope Climb
(1) 403m Run

results:

Courtesy of CrossFit.com

Kelly Brown,  writes about her experience at the CrossFit Games Mountain Sectionals and the fortitude of women who come back to sport later in life.

Redefining Motherhood: A Post-Sectional Epiphany  

 I believe our primary objective as parents is to instill in our children a sense of responsibility to be a positive force in the world and then give them the tools to accomplish it. I believe we achieve this by showing them that we are not afraid to work hard for something; that we are not afraid to work hard for something and fail, sometimes repeatedly, before we conquer it. We will get pull-ups, muscle-ups, climb a rope, get the job, clear the debt, get the promotion, buy the house. We will succeed because we are not so paralyzed by fear of failure that we fail to try.

Read full article here.

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Wednesday’s WOD:

4 Rounds
3 1/2 minutes each:
200m Run
12 Overhead Squats
Jump Rope Double Unders for REPS

REST 90 seconds between rounds

results:

This one goes out to all the personal trainers out there who complain about lack of business, a competitive market, clients leaving them, and new clients not being spoon fed to them.

excerpt from, It’s Not the Recession, You Just Suck

Entrepreneurs are ruling this recession. Why? Because they’re hungry and they’re motivated. That means they can’t spend their whole day getting caught in the fame game or in office politics. It means when they go to a conference or a networking event, they’re not there for the booze. They’re grabbing handfuls of business cards, talking to people, and then following up. And they don’t just say they’ll email you after the show. They really do. Actually, they email you as soon as they get home. They’re nurturing leads and finding clients and creating opportunities. They’re marketing themselves. They’re not tuning in to Oprah this afternoon to get Twitter tips from Ashton Kutcher.

Read full post here.

 **REMINDER**  Due to NorCal Sectionals, there will only be a 10am class this Saturday, March 27th

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Tuesday’s WOD:

Every 2 minutes, for 18 minutes perform:

70m Sprint
4 Deadlifts
5 Pullups
6 Burpees

results:

Rob P., Lones, Mike B. - March 2009

Running on a treadmill isn’t the same as running outside.  The same goes for spin classes and indoor cycle trainers.  If we lived in a colder climate, where snow during the winter months was common, then perhaps you may have trouble getting out for a run or bike ride.  Fortunately, we live in one of the most desirable climates in the world, and this allows us to enjoy the outdoors for all that it’s worth, including exercise.  Check out this article that talks about the pros and cons of substituting indoor training for the real thing.  

**REMINDER**  Due to NorCal Sectionals, there will only be a 10am class this Saturday, March 27th

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Monday’s WOD:

A.) Push Jerk
5-5-5-5-5

B.) 4 Rounds
200m Run
5 Clean & Jerks
10 Toes to Bar

results:

Lydia, Helen, Aaron, and Nabil:  CrossFit Games 2009 Affiliate Cup Challenge

Come out this Saturday to cheer on the members of CrossFit Sweat Shop that will be competing in the CrossFit NorCal Sectionals.  400 competitors will be in attendance, battling for a spot to move on to the Regional competition.  All competitors will do two workouts on Saturday.  The competition will begin at 9am, with heats starting every 20 minutes, and will continue all the way until 5pm.  The field will then be cut down, with only the top competitors moving on to Sunday’s workouts.  The event is being held at Archbishop Mitty High School in San Jose, stay tuned for complete details.

**REMINDER**  Due to NorCal Sectionals, there will only be a 10am class this Saturday, March 27th

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Friday’s WOD:

4 Rounds

15 Summo Deadlift High Pulls
15 Box Jumps
15 Ring Dips

*perform (4) 250m rows at some point during workout

results:

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Saturday’s WOD:

A.) Overhead Squats
9-9-9-9-9

B.) 6 minute limit:
800m Run
As many Overhead Squat reps as possible

results:

Don, Nik, Helen, CJ and Ellie, doing wall balls

Reset your idea of what a gym should be like.  CrossFit Sweat Shop is nothing like a regular gym.  Here are a few of the differences.

• No treadmills.  If you are going to run it should be outside, the Sweat Shop is located on the Contra Costa Canal Trail and this allows some of the workouts to include a short 403 meter run.
• There is a shower at the Sweat Shop, however, there are no plasma televisions in the shower room, nor are there a bunch of naked dudes walking around the locker room, or sitting in a jacuzzi talking about the price of oil.  What you will find are members giving one another words of encouragment after a tough workout.
• No need to bring your headphones.  The Sweat Shop has music, it’s upbeat, and it’s played loud during the workout.  Another reason not to bring your headphones is because you’ll be receiving feedback on your technique throughout the workout.
• You are more than welcome to drop the weights!  The floor is rubber and the weights are rubber, drop the weights… everybody is doing it.
• No shoes, no shirt, no problem.  If you get really hot during a workout and want to take your shirt off, go ahead, it’s no big deal, no one will look at you funny.  If we are working on squats or deadlifts, and you happen to be wearing shoes that have a squishy soft sole, or a running shoe with an elevated heel, I may ask you to remove your shoes while you perform your lifts.  Often times, lifting barefoot helps to solve many of the improper techniques commonly experienced during deadlifts and squats.
• The only mirrors are in the bathroom.  It’s not about how you look at the Sweat Shop, it’s about how you perform.  Focus on working as hard as possible, not how you look while you are working.  Take away the distraction of mirrors and you’ll get a much better workout, and in turn, your body will look even better.
• Have some direction.  Unlike a regular gym where you may show up without a plan and just end up dabbling on some cardio equipment and maybe do a few exercises with weights, every workout at the Sweat Shop is lead by a trainer.  Each exercise in the workout is explained, practiced and then performed.  Every member is also given a log book upon enrollment, which they use to record the details of each workout allowing them to accurately measure their results, and stay motivated.
• Sometimes we throw things.  It’s not because we are upset, it’s because we are human and it’s a fundamental movement.  Most of the time it’s medicine balls we throw, sometimes they scuff the wall, no big deal, it’s all in the name of fitness. 
• Often times we have field trip workouts, monthly challenges, or local competitions (some for money, others just for fun).
• There is no smoothie bar to load up on high fructose corn syrup after your workout.  However, often times we’ll go to the The Counter in Walnut Creek, for a burger, after the Saturday morning classes.

CrossFit Sweat Shop fosters a fun, challenging, supportive, and learning environment for people of all ages and fitness levels to get in amazing shape, and have an awesome time doing so.  Regardless of how upscale a Club may be, all they can Sport are ammenties that raise your membership dues, but do nothing to help you achieve top level fitness.  The real Renaissance is in the completely different approach that CrossFit takes to helping people get fit, and live healthy, active lives… no matter how hard they try, big commercial gyms will never be able to replicate the CrossFit community.

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Legitness of the Week

CJ 205×3 Squat Clean (PR)
Tammy 115×3 Squat Clean (PR)
Nathan 205×2 Squat Clean (PR)
Brenna owns 55lb. Thrusters on Tuesday’s WOD 

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Thursday’s WOD:

A.) Squat Cleans
3-3-3-3-3

B.) 8 minute limit:
403m Run
Front Squats for REPS at 70% Max Load A.)
403m Run

results:

Even though you’ve got meat with more meat, this one is all about the fruit salsa. Pineapple, mango, strawberries and lime juice make up the bulk of this delcious and fresh salsa, however, it’s the fresh mint that sets this stuff off like no other! Use this salsa to top a piece of baked salmon, then place the whole thing over some mixed greens and you’ve almost got a meal. Just add a delicious beef kabob with a soy ginger glaze, and you’re done! Nothing goes better with meat, then meat.

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Wednesday’s WOD:

5 Rounds

20 Wall Balls
10 Knees to Elbow
20 (steps) Medball Overhead Walking Lunge
10 Burpees
*finish with (1) 403m run

results:

A fews months back, Aaron, CJ and I participated in a cow co-op with CrossFit Oakland.  The three of us shared one 40lb. box of organic beef from Prather Ranch.  The box not only contained ground beef, but also, ribeyes, sirloins, filets, etc.  The best part was that this high quality, excellent tasting meat, came out to a price just a little bit more than what you pay for conventional ground beef at the grocery store.  Many Sweat Shop members expressed interest therefore I’d like to see if we can get enough people to get an entire cow.  One 40lb. box cost just under $240.  If this is too much, you can always go in half with someone else that may be interested in splitting a box with you. 

Post to comments if you are interested.

Eat Wild is a great resource for related information.

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Tuesday’s WOD:

As many rounds as possible in 12 minutes:

7 Thrusters
12 KB Swings
12 Pullups

results:

Name:  Aaron Thorne

Age: 28

Height/Weight:  6′0″ 175lbs.

Clean  265
Deadlift  511
“Helen” 8:58 (C2B)

Occupation:  Sushi Chef

Q.  How long have you been doing CrossFit?
A.  11 months

Q.  What were you doing for exercise before CrossFit?
A.  Power Lifting, traditional strength training, plyometrics, basketball

Q.  What has been the most significant benefit/change since you’ve been doing CrossFit?
A.  I feel more explosive.  My strength has increased.  I view food in a completely different way.  The mental toughness to get through, and excel at the workouts has carried  over to all aspects of life. 

Q.  What is your favorite exercise?
A.  Tie between deadlifts and power cleans.

Q.  What is your least favorite exercise?
A.  Burpees

Q.  What is your favorite healthy meal?
A.  Free range organic chicken breast (grilled w/ garlic, salt, pepper, coriander, and chinese spice)  Steamed green beans with butter and salt.

Q.  What is your favorite cheat meal/snack?
A.  Start with a pint of Guinness, then tonkatsu ramen with 2 cokes, followed by 10 Sour Powers.

Q.  What do you enjoy most about training at CrossFit Sweat Shop?
A.  Atmosphere.  I love the WOD’s and experiencing challenges that I’m not good at, but there is something about experiencing these feats with a positive, and enthusiastic group of people.

Q.  Now that you’ve been doing CrossFit, what is one thing you could never see yourself doing again?  (workout, nutrition, lifestyle)
A.  Bicep curls, leg extensions, crunches.

“A dojo is a miniature cosmos where we make contact with ourselves - our fears, anxieties, reactions, and habits.  It is an arena of confined conflict where we confront an opponent who is not an opponent, but rather a partner, engaged in helping us understand ourselves more fully.”   -John Hyams

My dojo is the Sweat Shop
My opponent is the WOD
-Aaron Thorne

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Monday’s WOD:

4 Rounds

10 Deadlifts
15 Pushups
15 Box Jumps
403m Run

results:

The deadlift is one of the most functional exercises you can perform.  Lifting an object, any object, from the ground, to waist level.  However, until you have the form REALLY dialed in, be sure to only do these under the supervision of a qualified coach.  Stay safe, people.

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Friday’s WOD:

15 Squat Clean to Overhead
5 Box Jump
15 Knees to Elbow
5 KB Swing

10 Squat Clean to Overhead
10 Box Jump
10 Knees to Elbow
10 KB Swing

5 Squat Clean to Overhead
15 Box Jumps
5 Knees to Elbow
15 KB Swings

results:

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Saturday’s WOD:

“Helen”

3 Rounds
403m Run
21 KB Swings
12 Pullups

results:

Here’s an excerpt from an informative post on Mark’s Daily Apple addressing the effects of light on your sleep, in particular, blue light.

Still, blue light is the low-hanging fruit, and there are some simple steps you can take to mitigate its late-night effect on your sleep.

• Keep electronics usage to a minimum or completely eliminate blue light (alarms, TVs, laptops) after dark.
• Go to sleep earlier.
• Use candlelight (read how a fellow MDA reader gave this a try for 30-days).
• Keep your room as dark as possible and your sleeping quarters pitch black.d
• Install F.lux (totally free) on your computer to cut down on blue light emissions.
• If you want to try a somewhat extreme experiment you could even wear orange safety glasses at night.

Read full article here.

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Legitness of the Week

Lones 190×5 Back Squat (PR)
Vanessa 195×5 Back Squat (Sweat Shop Record)
Alex 435×5 (Sweat Shop Record)
Jim M. 150×5 Back Squat (PR)
Brenna 5 consecutive pullups (March Goal exceeded)
Mark 20 consecutive pullups

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Thursday’s WOD:

Perform 1 Deadlift and 1 Burpee the first minute… 2 Deadlifts and 2 Burpees the second minute …. 3 Deadlfits and 3 Burpees the third minute…. etc, etc. up to 21 minutes.  When you reach a set that you are not able to complete all the Deadlifts and Burpees within the minute, drop back down to 2 Deadlifts and 2 Burpees and begin working your way back up.

Score is total Deadlifts from COMPLETED rounds only.  Deadlift weight is 65-70% of 5RM.

results:

The CrossFit Sectionals for Ohio were recently held at the Arnold Classic.  Pretty cool to have Arnold yelling “3….2….1….GO!”

Check out the video here ( Windows / Mac )

The NorCal Sectionals are just around the corner!  March 27th-28th at Archbishop Mitty in San Jose.

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Wednesday’s WOD:

4 Rounds

403m Run
10 Pullups
20 Pushups
30 Squats

results:

Even if you aren’t trying to be a world class rower, there are a few simple things that can make you much more efficient on the rower.  Keeping the arms straight during the leg and hip drive is the first priority.  Upon the “catch” or recovery phase, be sure to allow the hands to pass the knees BEFORE they (the knees) bend.  Improving your row technique will allow you to generate more force with your legs and hips, thus giving you a better workout.  Watch the slow motion video paying close attention to the sequence of knee and hip, extension and flexion, and how it relates to the arm action.
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Tuesday’s WOD:

5 Rounds

2 1/2 minutes each:
15 Wall Balls
15 Pullups
Burpees for REPS

Rest 1 1/2 minutes between rounds

results:

Mercola.com recently posted an excellent interview with Loren Cordain, PhD, author of The Paleo Diet.

Robert Crayhon: What happened to our health when we switched from a hunter-gatherer diet to a grain-based one?

Loren Cordain: The fossil record indicates that early farmers, compared to their hunter-gatherer predecessors had a characteristic reduction in stature, an increase in infant mortality, a reduction in life span, an increased incidence of infectious diseases, an increase in iron deficiency anemia, an increased incidence of osteomalacia, porotic hyperostosis and other bone mineral disorders and an increase in the number of dental caries and enamel defects.

Early agriculture did not bring about increases in health, but rather the opposite. It has only been in the past 100 years or so with the advent of high tech, mechanized farming and animal husbandry that the trend has changed.

Read full interview here.

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Monday’s WOD:

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

B.) 25 Pushups
20 Pullups
15 Burpees
403m Run

results:

Check out this article that examines the possible risks associated with sitting for extended periods of time.

“As an example, consider lipoprotein lipase. This is a molecule that plays a central role in how the body processes fats; it’s produced by many tissues, including muscles. Low levels of lipoprotein lipase are associated with a variety of health problems, including heart disease. Studies in rats show that leg muscles only produce this molecule when they are actively being flexed (for example, when the animal is standing up and ambling about). The implication is that when you sit, a crucial part of your metabolism slows down.”

Read full article here.

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Friday’s WOD:

Every 2 minutes for 20 minutes perform:

70m Sprint
7 Power Cleans
7 Burpees

results:

_______________________

Saturday’s WOD:

4 Rounds

403m Run
15 Toes to Bar
15 Box Jumps
10 Ring Dips

results:

Photo by Bob Rosato

 CrossFit is not only reaching the mainstream general public, it is now infiltrating mainstream athletics.  Thanks to Nik B. for sending me this article about the Florida Marlins using CrossFit to train their athletes.

“A general physical preparedness type of program will equip the player for whatever he may in encounter on the field of play, and if a baseball player is adequate in all three of CrossFit’s fitness standards, he will have a better chance to be injury-free and perform to his best ability throughout the long 162-game regular season—plus playoffs, hopefully!”

Read full article here.

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Thursday’s WOD:

As many rounds as possible in 18 minutes:

7 Summo Deadlift High Pull
7 Pushups
7 Box Jumps
*the workout begins with (1) 403m run, and ends with (1) 403m run before the 18 minutes expires

results:

John M. - interval training with deadlifts and burpees 

Published last week in the Contra Costa Times, this article briefly explains the benefits that high intensity, interval training, has over traditional, long duration, low intensity workouts.  Although the article airs on the conservative side in regards to who should do interval training, it’s clear with the publication of this and other similar articles, awareness of CrossFit style training is becoming very popular for it’s effectiveness and functionality.  Big thanks to Mike S. for bringing the article to my attention.

A lot of the (benefits) from exercise are due to a stress response,” said Stephen Bailey, a sports sciences expert at the University of Exeter. “If you disturb your muscles, there’s an imbalance created and your body will start signaling pathways that result in adjustments.”

Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.

“You’ve exercised at such a high intensity that you’re going to create a massive disturbance in your muscles,” Bailey said.

That creates a higher metabolism for several hours afterward, which the body will bring down by burning fat and carbohydrates.

“This is definitely the way forward to save time on your exercise,” Nicholls said. “The results are worth it.”

Read full article here.

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Wednesday’s WOD:

As many rounds as possible in 18 minutes:

12 KB Swings
12 Box Jumps
4ea. Single Arm KB Thruster
8 Pullups

results:

Overhead Squats - Don, Alex, Helen and Nathan

Here is stuff that’s going on right now, or coming up this weekend.

CrossFit Affiliate Throwdown:  This Saturday, March 6th, 11am, at CrossFit East Bay, 520 20th Street, Oakland, CA 94602.  Event #1 will have a 40 minute time limit to complete a long run, then as many rounds as possible of 2 Deadlifts, 3 Pullups, 4 Burpees.  Scaling will be allowed.

March Challenge of the Month:  Towel Grip Deadhang for time.  This challenge can be attempted as many times as you’d like throughout the month of March.  Current top time for guys is at 2:00 (John M.), and nearly 1:30 for the females (Tammy).  Last months archery challenge was won by Alex with 13 points, and Ellie with 5 points.  I apologize for those that didn’t get a chance to participate, time, 25 burpees, and stray arrows made this a challenging challenge to administer.

CrossFit Sweat Shop hoodies:  If you placed an order last month, your sweatshirts are available at the gym, please bring cash.  If you didn’t order one, and you now realize what a mistake you’ve made, do not perform seppuku just yet, there may be a few extras, or the possibility of another order.

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Tuesday’s WOD:

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

B.) 30 Overhead Squats
*perform 10 knees to elbow each time you have to break the squats

results:

Nick, age 10, warming up the overhead squat - Nick recently tried out, and made competitive soccer for Walnut Creek Soccer Club (WCSC) - Congratulations Nick!

As anyone who has visited the Sweat Shop knows, there is 1x/week membership available.  And although working out once a week is definitely better than zero times per week, the 1x per week membership isn’t meant to be a stand alone fitness program.  This membership is for those, that whether it be for schedule, financial, or other reasons, workout either at commercial gyms or on their own at home a couple of times per week.  Attending CrossFit Sweat Shop in addition to this is an excellent way to:

• Learn and practice CrossFit exercises under proper supervision
• Understand the components of an effective CrossFit workout, thus developing the ability to create your own workouts at other gyms, home or while traveling
• Perform exercises and use equipment that isn’t available, allowed, or easily accessible at commercial gyms (ie. gymnastics rings, Concept 2 Rowers, throwing medicine balls, lifting and dropping weight from overhead, the Iron Horse running trail literally at your doorstep to incorporate into workouts, tire flips, kettlebells, rope climbs, bow and arrows, sledge hammers, sand bags, etc.)
• Perform workouts in a group environment thus elevating intensity

However, as with most physiological adaptations, frequency plays a large role.  Even though you can still see results by only working out once a week, the adaptation process will be slower, and post workout you will likely feel physically and mentally drained, much like your first CrossFit workout ever.  Bottom line:  You definitely don’t have to train at the Sweat Shop 4 or 5 times per week, but if you are only on a once a week membership, be sure to get in at least one, ideally two more workouts each week, remember these workouts should also be relatively high intensity.

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Monday’s WOD:

4 Rounds
4 minutes each:

403m Run
20 Knees to Elbow
Wall Balls for REPS

REST 2 minutes between rounds

results: