The ever changing food pyramid

From Mark’s Daily Apple:

The USDA recently released a report outlining dietary guidelines for 2010. While the new guide has not been finalized, one thing is for certain, the food pyramid is in need of an upgrade. The classic, 1992 food pyramid was scrapped five years ago. Apparently someone in the government figured out that 10 cups of grains a day was not solving the obesity epidemic. The 2005 food pyramid (shown right, click to enlarge) wasn’t much better, not so much a pyramid as a cacophony of clip art and food photos clustered under colorful disco rays. 

Read full post here.

**Holiday Schedule**  Monday July 5th, 8am & 9am class only. 

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Tuesday’s WOD:

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

B.) “6 Minute Cindy”

As many rounds as possible in 6 minutes:
5 Pullups
10 Pushups
15 Squats

results:

 Charlie, a 6am regular who pushes himself each day because he likes the challenge.  Charlie is also just a couple of months from his 50th birthday and regularly puts in performances equal to or better than guys half his age!

Here is an excerpt of a good post on perspective, from the guys and girls at CrossFit LA.

“Here’s the thing… I definitely don’t love training. I can just as easily sit around, watch movies, surf the net and watch TV for weeks at a time, as I can go to the gym. So the way I look at it, is that every time I work out, I “get the opportunity” to see just what I’m capable of doing. Strange perspective, huh? “Get the opportunity”… to put myself through…”

Read full post here.

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**Legitness of last week that got missed**!!

Aaron 225×2 Overhead Squat (Goal Exceeded)
Alex 315×1 Overhead Squat (Sweat Shop Record)

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Monday’s WOD:

5 Rounds
3 minutes each:

200m Run
12 Front Squats
12 Knees to Elbow
Burpees for REPS

results:

This Saturday July 3rd, the 10:00am class time will be designated for a 5K run.  This run is open for both Sweat
Shop members and non-members, all ages, and it’s free.  The route will be the same one we did last summer, starting from the Sweat Shop, going down the Contra Costa Canal Trail, around the pond at Heather Farm Park, and then back to the Sweat Shop.  

There will be a 9am class as usual, so feel free to do the class at 9am, and the 5K run at 10am.  Refreshments will be on hand for participants and spectators. 

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Friday’s WOD:

A.) Work up to 2 Rep Max on Overhead Squat

B.) “Nancy”
5 Rounds
403m Run
15 Overhead Squats

results:

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Saturday’s WOD:

3 Rounds
403m Run
13 Deadlifts
13 Toes to Bar

*at some point complete (1) set of 20 DB Thrusters

results:

 Soccer athletes Julia, Kaitlin & Shoshana, 2 of which will be playing soccer in college this fall, prepare for their upcoming season at CrossFit Sweat Shop (above)  De La Salle strength and conditioning with CrossFit Sweat Shop 2009/2010 (below)

Soccer, like most sports, is comprised of a series of sprints, explosive changes in direction, jumping, recovering from a fall by getting up from the ground quickly, etc.  And although the game itself may go on for 90 minutes, the physical demand on the body is nothing like a 90 minute jog.  If you want to get better at jogging for 90 minutes, then your training should be 90 minutes of jogging.  If you want to get in better shape to play sports or other activities, then your training should resemble that. 

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Legitness of the Week

Jin 265×3 Deadlift (PR)
Michelle & Tina 135×3 Deadlift (PR)
Joe 230×3 Deadlift (PR)
Matt M. 260×3 Deadlift (PR)
Jessica 165×3 Deadlift (PR)
Tammy 200×3 Deadlift (PR)
Katherine 110×3 Deadlift (PR)
Don 335×3 Back Squat (PR)
Nathan 108 Consecuetive Double Unders (Sweat Shop Record)
Kristin 16:00 “Nancy” Rx’d (Sweat Shop Record)

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Thursday’s WOD:

5 Rounds

2 1/2 minutes to complete:
8 Burpees
15 KB Swings
Wall Balls for REPS

results:

Post workout breakfast at the Sweat Shop

Great post from Practice CrossFit… check it out.

When your questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks.

-I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn’t know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.

-I train where advertising is sacrilege. I train where I am a walking advertisement.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder…not elevator bullshit. Real music.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door.

-I train where if I want to keep my shirt on I can….but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine…no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere.

-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.

-I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.

-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I’m old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.

-I train because laziness sickens me, and preventable disease is exactly that…preventable through effort, not medication.

-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don’t care, that’s how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

 -I train with people of every walk of life, and if I cared about status…someone would make me leave.

-I train where education daily is paramount, and if I’m not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better….they aren’t allowed to train with me.

-I train with people that make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday. 

-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about “I”….its about “us” 

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Wednesday’s WOD:

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

B.) 3 minutes:
25 Box Jumps
Row for max meters

results:

We will be leaving from the Sweat Shop at 9a.m. sharp to head to the Lyon St. stairs in San Francisco to do a workout this Sunday morning.  If it’s easier you can also meet us at the stairs at 9:45am.  Click here for directions.

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Tuesday’s WOD:

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

B.) 21-15-9
KB Swings
Pullups
Double Unders

results:

For those of you that have begun to remove grains from your diet, you may have become aware of the bloated and/or lethargic feeling you get if you now consume grains (bread, pasta, etc).  The stricter you are at removing these items, and the longer you go without them, the greater the effects you’ll experience when you re-introduce them into your body.  Personally, I have experienced a “hang-over” type feeling the day after consuming an average portion of pasta.  Check out The Heart Scan Blog, it’s an informative blog written by a cardiologist.  In this post, he writes about the effects he experienced when he re-introduced wheat in his diet while attempting to see if  ancient wheat affects the blood sugar the same way modern wheat does.  I find his account interesting because although his experience is severe, these are all symptoms everyone likely feels from time to time.  I believe that if we pay much closer attention to what we eat and how we feel afterwards (not just bloated and/or tired), we may learn a lot about which types of foods are good for our body, and which ones are not.

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Monday’s WOD:

As many rounds in 15 minutes:

5 Thrusters (135#/85#)
10 Toes to Bar
70m Run

results:

Let’s hear what you guys and girls have to say about what kind of events you want to see at CrossFit Sweat Shop.  Workout at the stairs in SF, Heather Farm 5K route from the Sweat Shop, Saturday morning workout and breakfast by Chef Nabil, Fran Off, Masters Competition, track workout at Las Lomas track, Saturday AM workout binge + San Francisco Creamery, or even just meeting to have dinner in Walnut Creek… no exercise involved, or anything else you can come up with.  Post to comments your suggestions, otherwise I’ll just think everyone wants to do Murph on a twice weekly basis!

Don’t forget the upcoming event at Diablo CrossFit this Saturday.  Check their site for details.

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Friday’s WOD:

A.) Push Press  5-5-5-5-5 & Max Reps Strict Pullups

*Perform 1 set of push press immediately followed by 1 set max reps strict pullups.  Then rest as needed before repeating for 5 sets of each.

B.) 20 Toes to Bar
40 Situps
403m Run

results:

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Saturday’s WOD:

“Murph”

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

*partition pullups, pushups, and squats as needed

results:

Brandon during NorCal Sectionals.  Photo courtsey Tom Campitelli

Awesome post that everyone can relate to.  Check it out.

The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.  Kill that f*****.  I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. 

Read full post here.

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Thursday’s WOD:

4 Rounds
7 Squat Clean & Jerk
18 KB Swings
200m Run

results:

One of the coolest displays of strength, coordination, power and agility, I’ve seen in a while.  Definitely worth watching the whole video.  Thanks to Brother Daun for sending it to me!

**9:00am class only this Saturday June 19th**

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Wednesday’s WOD:

5 Rounds

2:15 each to complete:
200m Run
20 Wall Balls
Box Jumps for REPS

REST 1:45 between rounds

results:

CJ hitting some summo deadlift high pulls during the 5:30pm class

Congratulations to the winners of the 6 month series of Challenge of the Month.  These winners will recieve 1/2 off one month membership dues!

Women Under 40 Vanessa
Women 40+ Lones
Men Under 40 CJ
Men 40+ Rob P.

Click here to see finishing scores for May (left), and total points for the 6 month series (right).

Here is a recap of the monthly challenges:

Double Unders
L-Sit for time
Burpees + Archery
Towel Hang for time
Culinary Challenge
Double Unders 

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Tuesday’s WOD:

1 Mile Run
30 Deadlifts
3 Rounds of:
12 Ring Dips
12 Pullups

results:

Mark Rippetoe (as in Rippetoe Squat Stretch), going over the basics of positioning, and hip drive for the back squat.  Check it out, learn something.

 **PLEASE NOTE** This Saturday, June 19th 9:00am class only

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Monday’s WOD:

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

B.) As many rounds as possible in 10 minutes:
30 Double Unders
20 Pushups
10 Power Cleans

results:

Cameron bowing down to the exercise gods.  Depressed?  Not a chance!

Even though the workouts are tough, most people can testify that they feel much better, both mentally and physically after a challenging workout.  A Chicago CrossFit was recently featured in an article about the effects of exercise on depression symptoms.

Kevin said he generally works out five days a week, alternating between aerobic activity and strength training. He stays dedicated, even exercising during vacation in order to avoid feeling “vulnerable to depression.”

Check out the article and video, here.

 **PLEASE NOTE** This Saturday, June 19th 9:00am class only

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Friday’ sWOD:

5 Rounds

4oom Row
403m Run

REST 4 minutes between rounds

results:

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Saturday’s  WOD:

“Helen”
3 Rounds
403m Run
21 KB Swings
12 Pullups

results:

 10 year old Nick, gets after it on the rower!  Unlike the kids shown in the video below, Nick also does deadlifts, back squats, pullups and double unders!  WHAT!

CrossFit Scottsdale on a local news morning show demonstrating some of the stuff they do with the kids at their gym.

See video here.

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Legitness of the Week

Kristin 5:03 “Fran” Rx’d (first time ever doing the workout!)
Charlie 5:26  “Fran” Rx’d (PR by 2 1/2 minutes!)
CJ 4:36  “Fran” Rx’d (PR by 6 minutes!)
Liz 115×1 Overhead Squat (PR)
Vanessa 3:25 “4×4″ (Sweat Shop Record)
Brandon less than 2 months of CrossFit gets best performance of day on Wednesday’s WOD
Key Lime Air Therapy now available in bathroom!

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Thursday’s WOD:

A.) Overhead Squats
5-5-5-5-5

B.) 500m Row
25 KB Swings
25 Box Jumps

results: