At the Crossfit level 1 certification I attended 2 weeks ago, I was lucky to listen to an introductory lecture by Adrian Bozman, one of Crossfit’s Master trainers. One really cool topic he hit on was the importance of implementing functional exercises in Crossfit gyms. He spoke about 4 important points when explaining Crossfit’s principles of functional movements.

The first point was that functional movements are Natural. The movements learned at Crossfit are natural in the sense that no one person can lay claim to have invented the initial movement. Think about squats and deadlifts. How often do you stand up out of a chair or pick something off the ground? All we do at Crossfit is add a barbell, medball, or kettlebell to it.

The second point was that functional movements are Elemental. These movements are elemental in the sense that they follow a universal motor pattern. In functional exercises such as squats, cleans, deadlifts, kettlebell swings, and most sports movements such as jumping and running, ALL follow a similar motor pattern to extend the hip and knees together. Isolating either one with a machine only retards the improvement of your natural motor patterns.

The third point was that functional movements are Essential. They are essential in the sense that you cannot live a quality life without them. Think of what puts people in nursing or rest homes? Much of it is caused by the inability of a person to perform daily movements on their own. Crossfit focuses on essential functional movemnts like squats, cleans, and deadlifts, which can buffer the body to resist this decline in functionality from “aging” problems. What’s the likelihood of a 60 year old that could perform a proper deadlift or squat being unable to get out of bed or out of a chair? Very unlikely.

The last point was that functional movements are Safe. Yes safe. Compared to the isolated, single-joint counterparts, functional movements that follow our natural motor patterns and when performed correctly are safer!!!!

So who’s ready to do a quick set of prone leg curl machines??

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Legitness of the Week

Brian O. 125×5 Overhead Squat (PR)
Lucinda 55×5 Overhead Squat (PR)
Cody 145×5 Overhead Squat (PR)
Jessica 110×5 Overhead Squat (PR)
Jin 150×5 Overhead Squat (PR)
Joel 293×3 Deadlift (PR)
Charlie 305×3 Deadlift (PR)
Chris G. 357×3 Deadlift (PR)
Amy 145×4 Deadlift (PR)
Cassie 85×5 Deadlift (PR)
Ellie 185×3 Deadlift (PR)
CJ 335X3 Deadlift (PR)
Valerie 115×3 Deadlift (PR)
Brandon 305×3 Deadlift (PR)
Rob K 210×3 Deadlift (PR)
Marisa 115×5 Deadlift (PR)
Josh 265×3 Front Squat (PR)
Heejin 55×5 Overhead Squat (PR) & 125×3 Deadlift (PR)

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Friday’s WOD:

4 Rounds for time

403m run
10 Pullups
20 Pushups
30 Squats

results:

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Thursday’s WOD:

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

B)  500m Row
20 Wall Balls
15 Burpees

results:

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**UPDATE** The Prather Ranch beef will be delivered next Wednesday (9/15) during the 5:30pm class.  If you ordered a box you must come and pick it up, or have someone pick it up for you, we cannot keep the beef at the gym overnight.

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Wednesday’s WOD:

A.) Overhead Squat
5-5-5-5-5

B.) 4 Rounds
1:45 each round to complete:
200m Run
Pullups for REPS

*no rest between rounds

results:

J.B. will be coaching, I’ll be cooking.  This Saturday morning enjoy a freshly prepared breakfast after your 9am or 10am workout.  Omelets made to order, bacon, sausage, fruit, and fresh coconut.

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Tuesday’s WOD:

As many rounds as possible in 18 minutes:

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

results:

This summer Diablo Futbol Club has had eight of their top boys and girls teams participating in strength, conditioning and speed training at CrossFit Sweat Shop.  During their summer sessions (up to two times per week) the players, among other things, did back squats for strength, EVERY session.  Their technique, neuromuscular control, strength, and stamina, all improved over the course of the summer.  Now that school is back in session, the frequency of their sessions will undoubtedly decrease, and although practicing daily, and playing games on the weekend is excellent cardio-respiratory conditioning, there is no real substitute for the benefits one receives from performing squats.  And although the players are still active, performing squats on an infrequent basis will almost always results in sore leg muscles.

Here’s a video that was made to show soccer coaches a quick routine that will help minimize the soreness of leg muscles for players that may only be performing weighted squats once or less per week during the soccer season.  The same workout can be used by any adult while away from the gym, or on vacation, to help minimize the severity of soreness upon returning to CrossFit.

**Breakfast After the Beat Down will be going down again this Saturday morning!  Come and workout, then enjoy a fresh and healthy breakfast, prepared on the spot by yours truly.  If you missed the last one you may have heard rumors of what an amazing omelet I make!  The rumors are true.  Stay tuned for details.**

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Monday’s WOD:

“Do Work”

800m Run (400m flat + 400m hill)

4 Rounds
12 Thrusters
12 Toes to Bar
12 Burpees

400m Run w/ medball or plate

results:

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Saturday’s WOD:

9:00am

21-15-9
Squat Clean
Pullup

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10:00am

A.) Press: 5-5-5-5-5 Alternating w/ Strict Pullups: Max Reps

B.) 200 Double Unders (or 600 singles)
*perform 3 Burpees each time the rope stops
5 minute time limit (record reps complete if you do not finish within the time limit)

results:

Think of how many times you find yourself at the Sweat Shop staring at the whiteboard at an exercise or WOD and say, “damn, that’s not for me” or “man I’m terrible at those.” We all have gone through this plenty of times. Even worse, we made it all the way to the Sweat Shop, and have to actually do it! Although it may seem  daunting to have to perform tasks that you are not good at, in the long run, you are benefiting from it. This is one of Crossfit’s main goals: To identify deficiencies in your physical capacity and improve on them. What I love about Crossfit’s routine is that there is none. This model of fitness encourages you to disinvest in any typical “routine” such as sets, reps, rest periods, exercises, order of exercises and periodization and to be able to perform any task given to you. I really believe in this model simply because it is natural. In life’s daily tasks, you will encounter unforeseeable challenges and will have to perform well on the spot. It is so easy for us nestle in our exercise comfort zone and continue to do only what we are good at. Don’t limit yourself to your experiences and keep progressing!

***Labor Day Schedule***  In observance of Labor Day, CrossFit Sweat Shop will have just one class on Monday September 6th – 9AM

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Friday’s WOD:

A) Deadlift
Work to a 3 rep max

B) 5 rounds

Each round has a 3 minute clock to complete:

10 Burpees
200m Run
Deadlifts for REPS

REST 1 1/2 minutes between rounds

results:

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Thursday’s WOD:

A) Back Squats
5-5-5-5-5
Weighted Ring Dips
5-5-5-5-5

B) 4 Rounds
90 seconds each round

12 KB Swings
70m Run
Box Jumps for REPS

*No rest between rounds

results:

We have asked and asked, and now finally the beef gods have answered.  Round 2 of the Prather Ranch beef co-op is on!  Because their high quality organic beef is in such high demand, Prather Ranch is only able to provide us with (15) 20lb. boxes.  The breakdown within the box will be the same as the 40lb. boxes we received the first time; 20% steaks, 20% roasts, 60% ground beef.  The cost is $116.  Currently the beef is scheduled to be delivered to our gym on Wednesday afternoon, September 22nd.  If would like to purchase a box you MUST be able to pick it up (or have someone pick it up for you) from the Sweat Shop that Wednesday afternoon.  Email me or write your name on the whiteboard if you would like to secure a box, I can promise you all the boxes will go fast.

***Labor Day Schedule***  In observance of Labor Day, CrossFit Sweat Shop will have just one class on Monday September 6th – 9AM

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Wednesday’s WOD:

As many rounds as possible in 15 minutes:

5 Power Cleans
5ea. leg Pistols (single leg squat)
25 Double Unders

results:

Ivy League students Cody and Alexa, both very smart, both choose CrossFit as their training program

This week is the final week for lots of the Sweat Shop’s college students before they return to school.  Two Ivy League students, Cody, who will be starting his freshman year at Dartmouth, and Alexa, a swimmer at Princeton that will be sophomore, have displayed tremendous work ethic in the gym, which undoubtedly is also how they approach their academic endeavors.  Be sure to wish them luck in the comments section, and hopefully we’ll see them when they are home on break.

** Holiday Schedule **  There will be just one class on Monday September 6th @ 9 AM.

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Tuesday’s WOD:

2 Rounds

500m Row
20 Toes to Bar
20 Wall Balls

403m Run
20 Toes to Bar
20 Wall Balls

results: