The Tough Mudder is a race event that combines trail running with all sorts of obstacles that physically challenge the body in many ways.  Likely spawned from the huge popularity of the Muddy Buddy, events like the Tough Mudder and Warrior Dash are appealing traditional 5K run participants the same way CrossFitis appealing to the traditional gym patron.  These events are held in a natural environment, instead of the paved roadways, they present various challenges that require both cardio-respiratory endurance, as well as strength, and many of the obstacles remain unknown until you actually get to them.  Another interesting thing to note is the description that the participants in the video give as to why they enjoyed the event so much.  Anyone who has done CrossFit will immediately identify with the exact same thoughts and feelings that these race participants are experiencing.  The great thing about CrossFit is that the workouts, and thus the great feeling that come along with it, are much more accessible than these types of race events that are only held on an annual basis. 

Two Sweat Shoppers are currently training for the Tough Mudder, Vanessa and Kema from Lululemon Walnut Creek will be participating in the event that’s being held at Bear Valley Resort on October 9th.  Registration is still open if anyone else is interested!

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Friday’s WOD:

“Tabata Regata”

20 seconds of work follwed by 10 seconds of rest
alternate between first two exercises until completing 8 sets of each
move on to the last two exercises using the same format

Box Jumps
Pullups

KB Swings
Burpees

results:

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Saturday’s WOD:

“Farmer Fran” compliments of Nathan

21 Thrusters
21 Pullups
Farmer’s Walk with respective item

15 Thrusters
15 Pullups
Farmer’s Walk w/ respective item

9 Thrusters
9 Pullups
Farmer’s Walk w/ respective item

results:

Self serve yogurt shops are all the craze these days with their low-fat appeal, and fruit toppings.  Beware however, frozen yogurt is loaded with sugar.

 Here is a great post from Mark’s Daily Apple regarding sugar.  The post not only touches on the dangers of sugar, but just as importantly, describes the different types of sugars, as well as the fruits, which naturally contain sugar.

excerpt from post:

When you are choosing whether/how to include sugars in your Primal diet, I’d suggest paying closest attention to the total sugar content first, then to any nutritional benefits, and finally to the fructose content. Blueberries might have a relatively equal fructose/glucose ratio, but they offer huge antioxidant benefit. On the other hand, dried apricots have a lower fructose ratio, but their overall sugar content dwarfs many fruits ounce for ounce. Raw honey and coconut sugar likewise offer solid nutritional benefit for their sugar content compared to other sweeteners. Of course, any sugar should be used in strict moderation, but it’s clear not all sweeteners are Primally equal.

Sugar stimulates a physiological stressor-reaction cascade that provokes adrenaline and cortisol release and thickens the blood.

Sugar effectively disables your immune system by impairing white blood cells’ functioning.

Sugar decreases your body’s production of leptin, a hormone critical for appetite regulation.

Sugar induces significant oxidative stress in the body.

Sugar appears to fuel cancer cells. (Check out Free the Animal for much more on the cancer connection.)

Sugar promotes fat storage and weight gain.

Sugar disrupts the effective transfer of amino acids to muscle tissue.

Sugar intake over time spurs insulin resistance, subsequent Type II diabetes and the entire host of related health issues like nerve damage and cardiovascular disease.

 

Read full post here.

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Legitness of the Week

CJ 89 consecutive double unders (Sweat Shop Record)
Helen 38 consecutive double unders (Sweat Shop Record)
Michelle 130×5 Deadlift (PR)
Tina 130×5 Deadlift (PR)
Lones 200×5 Deadlift (PR)
Vanessa 210×5 Deadlift (PR)
Nathan 315×5 Deadlift (PR)
Melissa 175×5 Deadlift (PR)
John M. 405×5 Deadlift (PR)
Cameron 235×5 Deadlift (PR)
Terin 130×5 Deadlift (PR)
Bryan 205×5 Deadlift (PR)

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Thursday’s WOD:

4 Rounds

Body Weight Bench Press MAX REPS
Body Weight Front Squats MAX REPS
Pullups MAX REPS

*1 minute of each exercise
*continuous running clock
*REST 3 minutes after completing 1 round

*Rx’d weight for females is 65% body weight

results:

02

Mom’s are badass.  They bail their kids out of all sorts of predicaments.  Be sure to show your mom lots of love this Mother’s Day.

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Wednesday’s WOD:

A.) Deadlift De Mayo
5-5-5-5-5

B.) 555m Row
25 Pushups
403m Run

results:

Terin on her way to a new deadlift PR

Members who train at CrossFit Sweat Shop are familiar with strength days and how their format differs from most other CrossFit workouts.  However, most first-timers who have been following the workouts on the website often ask what it means when a workout just has one exercise, and then “5-5-5-5-5″ or “3-3-3-3-3″ or “1-1-1-1-1″.  The primary objective on these workouts is to move as much weight as possible, with the best possible form. 

How to approach a strength workout:
The number indicates how many reps will be done in a given set.  After a thorough general warm-up, begin performing the given exercise at a light weight.  Progressively increase the weight on each set, resting as needed between sets.  After performing 3-5 warm-up sets (increasing weight on each set) you should be getting close to where the indicated number of reps is becoming challenging.  At this point begin your actual “work sets”, try to increase incrementally on each set, while shooting to reach your heaviest weight on your fourth or fifth set.  As each work set gets more challenging, resting between sets is key.  Unlike other CrossFit workouts, your breathing and heart rate will likely not be at or near max after each set, however, resting a minimum of 3 minutes is important to give your muscles a chance to recover, and perform as close to their max as possible on the following set.

Why we do strength workouts:
Increasing your strength is critical to your overall fitness and well being, as well as your general and specific work capacities.  Metabolic conditioning workouts are great for increasing your cardio-respiratory, as well as muscle endurance, and there are some strength gains that take place during these workouts that contain little to no rest.  However, by having some days that we focus just on strength (lifting heavier weight, with much more rest between sets) we will then be able to increase our power output and intensity, thus making the metcon workouts much more effective.  Increasing your absolute strength will also allow you to be more confident with any physical challenges your may face in your daily life.

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Tuesday’s WOD:

30 KB Swings
30 Pushups
30 Knees to Elbow
403m Run

21 KB Swings
21 Pushups
21 Knees to Elbow
403m Run

15 KB Swings
15 Pushups
15 Knees to Elbow
403m Run

results:

Lt. Bill stops by the Shop on his way to work

Bill has been quitely crushing the workouts lately, and while most of us who workout in the morning, remain relatively inactive the rest of the day, Bill’s day is a bit different.  Check out this recent article posted in the Contra Costa times.  Thanks for your service, Bill.

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Sunday’s WOD:

18 Front Squats 185#/125#
18 Pullups
1 Mile Run
18 Overhead Squats 135#/85#

results:

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Monday’s WOD:

4 minutes to complete:

200m Run
then as many rounds as possible of:
7 Thrusters
12 Box Jumps
5 Pullups

REST 1 minute, REPEAT for 4 Rounds

results:

The next upcoming event at CrossFit Sweat Shop will be a fun one for all levels.  The event will begin at the Sweat Shop with a mass start.  The run will be along the Contra Costa Canal Trail out to Geary Road and back.  Then the male must carry the female for 1 lap on the CrossFit Sweat Shop 403 meter run loop.  Each time the female has to be placed on the ground, she must perform 15 burpees (if you are unfamiliar with a burpee, see demo here ).  Participants can choose any method they like to carry the female, but burpees must be performed if and when the female makes contact with the ground.  Winners of each division will split the sum of the entry fees, in it’s entirety. 

*CrossFit Oakland has already posted about the race on their blog and will likely show up with some legit co-ed teams!

*Initially the partner carry was set at 700 meters, the new distance is 403 meters*

Details:

When:  Saturday May 22nd
Registration & Warmup 9:30am
Pre-Race Briefing 9:45am
Race Start 10:00am

Where:  CrossFit Sweat Shop – 1401 Autocenter Dr.   Walnut Creek, CA  94597

Two Divisions:  Under 80 / 80 & over (combined age)

Entry Fee:  $10 on-line until May 21st 12:00 NOON
$15 day of race – CASH only

Register here: Online Registration CLOSED – Register at event

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Friday’s WOD:

3 Rounds

9 Deadlifts
12 Burpees
15 Wall Balls

results:

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Saturday’s WOD:

Every 2 minutes, for 20 minutes perform:

70m Sprint
7 Power Cleans
7 Burpees

results: