Our friends over at Diablo CrossFit in Pleasant Hill are hosting an upcoming event.  Looks like a good one!  Check out their site for details.

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Wednesday’s WOD:

4 Rounds

Every 7 minutes:
403m Run
(1) Set Max REPS Body Weight Bench Press
(1) Set Max REPS Pullups

results:

The Sweat Shop got lots of new equipment in May, here is the run down:

• Dynamax Medballs
• Dumbbells
• Kettlebells
• Brand new Concept 2 rower
• Sandbags
• Bumper Plates
• Gymnastics rings
• Bands
• Training Bars
• Flat Bench
• Buddy Lee jump ropes
• Jablum Coffee (thanks Tammy!)

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Tuesday’s WOD:

“Fran”

21-15-9
Thruster
Pullup

results:

Check out these awesome before and after shots of Marc from CrossFit Oakland. 

 How difficult was it to make these changes?

It was not such a dramatic change for me.  It was a matter of simply tweaking what I was eating normally.  I was already eating a lot of meat, loved fruits and veggies.  Most of the adjustment was in the carbs.  I loved bread, rice and noodles, as well as beans, corn and potatoes.

The hardest part for me as far as carbs were concerned was getting off rice and noodles.  It just seemed such an un-Asian thing to do.  It was very much a mental and emotional thing, as are most issues related to food.  I made a commitment to eliminate those from my diet and it has been surprisingly easy.  And who hasn’t had trouble cutting back on sweets – my big weakness?  Ice cream, cheesecake and chocolate.  Mmmmmm.

As far as beverages were concerned,  I never drank much soda, so eliminating that was easy.  Same with alcohol.

In general, it’s been hard finding quality meals, especially since I spend half my time away from home, in airports and hotels.  Protein is the hardest to find, so I’m always thrilled when the hotel has eggs for breakfast, especially when they’re free.  But as insurance I travel with enough protein to last me 4 days and a pound of almonds.  The other difficulty is finding the time in the day to squeeze 5 meals in my waking hours with a reasonable amount of time in between.

Read full post here.

Here is a great video demo of some snatch balance.  Keep in mind, the little guy only weighes 140lbs! ( Windows / Mac ) 

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Monday’s WOD:

A.) Snatch Balance / Overhead Squat
1/2 – 1/2 – 1/2 – 1/2 – 1/2
(Perform 1 Snatch Balance, then 2 Overhead Squats per work set)

B.) 500m Row
30 Burpees
10 Shoulder to Overhead

results:

Big thanks to Alex for sending me this video.

Not all organic is equal.  Your best bet is to grow it yourself.  If that is not an option you should try to get your food from local farmer’s markets.  There are several local markets in our area that not only sell produce, but also meat. 

Post to comments which farmer’s markets you’ve been to, if you liked them, and if so why.

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Friday’s WOD:

10 Thrusters
25 KB Swings

9 Thrusters
25 Situps

8 Thrusters
2 Rope Ascents

7 Thrusters
25 Box Jumps

6 Thrusters
403m Run

results:

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Saturday’s WOD:

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

B.) 8 Minutes:
Run flat course 400m
As many Front Squats as possible
Run flat course 400m

*2 Burpee penalty for every second over 8 minutes

results:

 CrossFit NorCal Sectionals – photo by Tom Campitelli

More and more college athletes are using CrossFit to not only stay in shape, but to break records!  Here’s an article about a track athlete named Hallie Kuhlman who is breaking records as a freshman at Sharon Springs in Kansas.

Kuhlman fought shin splints nearly all spring, but her work in the weight room kept her fit. Ayers, who has won three state football titles, latched onto the CrossFit program several years ago. The program features intense workouts with little rest periods. It starts with heavy Olympic lifts and then ends with what Ayers calls a “finisher,” about 10 minutes of dumbbell swings, pull-ups, squats, lunges, hops and other exercises done as quickly as possible.

Read full article here.

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Thursday’s WOD:

As many rounds as possible in 18 minutes:

7 Deadlifts
7 Box Jumps
7 Pullups
7 Burpees

results:

 Check out the list of foods, here.

Thanks to Don B. for the heads up on this article.

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Wednesday’s WOD:

4 Minutes to complete:

403m Run, then:
As many Push Press & Knees to Elbow in the remaining time.

REPEAT for 4 Rounds
No rest between rounds
Score TOTAL reps

results:

This Saturday, June 5th, I’ll be treating those of you that come to either the 9am or 10am classes.  There will be a guest trainer leading both classes which will allow me to workout with the 9am class, then prepare “breakfast” items on the grill for participants of the 9am, as well as those of the 10am class.  Open house format, so feel free to grab your omlet and go, or stick around and watch the 10am class go through their workout while you enjoy food and drink.

*16 out of the 25 people that did Back Squats yesterday got a personal record*  AWESOME JOB PEOPLE!!

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Tuesday’s WOD:

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

B.) 40 KB Swings
30 Pushups
20 Box Jumps
10 Burpees

results:

Nik currently vacationing in Stockholm, represents the Sweat Shop

A good post from CrossFit Delray about endurance athletes cutting training time and seeing improvements on their races by using CrossFit.

Then I talked to two wonderful people, Crossfit Delray Beach co-owner Sarah Bowling and my friend, the one and only Joey D from South Florida Runs, my favorite running group in Palm Beach County with their own line of T-shirts and gelatin deserts. Joey D swore this crazy crossfit thing would make me faster. Bowling told me how her gym or “box” was filling up more and more with endurance athletes that are not only losing pounds, they are losing minutes off their race times.

Read full post here.

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Friday’s WOD:

4 Rounds
10 Deadlifts
15 Wall Balls
403m Run

results:

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Saturday’s WOD:

A.) 10-9-8-7-6-5-4-3-2-1
Front Squats
Pullups

B.) 2 Minutes to complete:
403m Run
Burpees for REPS

REST 3 minutes, REPEAT.  Score total burpees for 2 rounds.

results: