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.
_______________________

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.

________________________

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.

_______________________

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.

_______________________

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.

_______________________

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.

________________________

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.

________________________

Monday’s WOD:

4 Rounds
4 minutes each:

403m Run
20 Knees to Elbow
Wall Balls for REPS

REST 2 minutes between rounds

results:

Not only does strength training help women look great, but below are three studies that show:

Exercise: In Women, Training for a Sharper Mind

Exercising to the End of Pregancy is Healthy for Baby and Mother

Weight Lifting May Help to Avert Lymph Problem

_______________________

Friday’s WOD:

A.) Front Squat
5-5-5-5-5

B.) 50 KB Swings
2 Rope Ascents or 15 Pullups
50 KB Swings

results:

_______________________

Saturday’s WOD:

5 Rounds
2 1/2 minutes per round

15 Thrusters
10 Pullups
Burpees for REPS

REST 1 minute between rounds

results: