Helen competing at this year’s Fittest of the Sierras in South Lake Tahoe

John Kiefer, author of The Carb Nite Solution, recently did an interview with Juggernaut Training Systems.  Although many of his views are controversial, and I can’t confirm all of his claims, Kiefer does make some interesting points.

Excerpt from post:

The whole idea that if you are an endurance athlete you don’t have to worry about your calories and carbohydrates as much. That’s just not the case. You actually pointed out in your article on EliteFTS.com, that it’s well documented that women burn fat when they work out but, don’t burn a lot of carbs. When women feed themselves with carbs that’s not really the most efficient fuel for them. Many female athletes will start first thing in the morning until they go to bed, worrying if they have eaten enough carbs. The result of doing this is actually the reverse of what they need. Carbohydrates only make fat cells more efficient at storing fat. For female athletes, ironically, this excess fat is often stored in their hips and thighs. For women it almost all boils down to misconceptions surrounding carbs.

Read full post here.

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Saturday’s WOD:

9am

“Abbate”

1 Mile Run
21 Clean & Jerk
800m Run
21 Clean & Jerk
1 Mile Run

___________

10am

A.) Overhead Squat
1-1-1-1-1
*Must be done with Behind the Neck Jerk.*

B.) 200m Run
10, 9, 8, 7, 6 of:
Pushups
KB Swings
—————
200m Run
5, 4, 3, 2, 1 of:
Toes to Bar
Burpees
—————
200m Run

results:

U.S. Marine Corps Sergeant Matthew T. Abbate.

Although Slip & Slides, BBQ, 2 vs. 2 badminton tournaments, drinking, and playing sharks and minnows are fun holiday activities, let’s not forget what Memorial Day is all about; honoring our fallen soldiers. One of the cool things about CrossFit, is the concept of the Hero WOD. Named after servicemen who lost their lives fighting for our country, the Hero WODs challenge us to sacrifice our time, our sweat and our personal comfort in honor of those who sacrificed so much more. There will be a Hero WOD at the Sweat Shop this Saturday at the 9am class. For those who have never attempted a Hero WOD, I strongly encourage you to try the one on Saturday!

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Legitness of the Week

Clean PR’s
Jim D. 165×1
Helen 150×1
Trish 105×1
Jessica 125×1
Chris G. 225X1
Amy G. 85×1
Donna D. 110×1
Kirstin 100×1
Kasi 115×1
Katherine 90×1
Joel 196×1
Colt 145×1
Josh 260×1

Back Squat PR’s
Mike B. 235X3
Donna C. 180×3
Lones 195×3
Jessica 175×3
Amy G. 115×3
Melaney 135×3
Nancy 135×3
Lucinda 100×3
Tom 200×3
Josh 342×3
Valerie 105×3
Dustin 170×3
Helen 200×3
Patrick 295×3
Jason 255×3

Front Squat PR’s
Jeff 175×3
Scott 160×3
Eric 175×3
Jason 223×3

- Josh gets 3 monkeys of his back: clean PR, back squat PR, and “Zook” redemption!
- Using her explosiveness acquired from CrossFit, Katie nearly bowls a 200!
- It only takes Ron P. 4 hours to notice he left his wallet at the Sweat Shop!
- JB attends yoga 5 days in a row!
- After a frustrating, sub-par first experience, Nabil hits up “Tender Greens” 2 days in a row!

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Friday’s WOD:

4 Rounds for time of:

20 Kettlebell Swings (53/35)
15 Ring Dips
50 m Farmers Walk (Dumbbell) (45/25)
300 m Run
50 m Farmers Walk (Dumbbell)

Results

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Thursday’s WOD:

4 Rounds for time of:

10 Hang Squat Cleans (155/95)
2 15 ft. Rope Climbs
20 Box Jumps

results:

It’s not often that I post about CrossFit athletes that don’t train at the Sweat Shop.  Mikko Salo, winner of the 2009 CrossFit Games, however, continues to impress me.  Check out this quick promo video for Rogue athlete, Mikko Salo.  ( Windows / Mac )

**Sweat Shop members interested in attending the Memorial Day BBQ, on Monday May 30th at 12pm, a.k.a. the Mazzei Throwdown, a.k.a. James’, Jessica’s & Melaney’s birthday, the address and directions to Matt’s house are posted at the gym (the gym will be CLOSED on Monday).  Please remember to either bring some food items for the BBQ, or drinks.  Also, bring your ‘A Game’ if you plan on participating in the workout and other events!**

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Wednesday’s WOD:

400m Run (flat course)

then 5 Rounds of:
15 Single Arm KB Squats (53/35)
15 Knees to Elbow
50 Double Unders

finish w/ (1) 400m Run (flat course)

results:

Here’s an excerpt of a post from the informative blog Fight Obesity Now

Most people who haven’t been exposed to the paleo diet don’t know what legumes are, let alone that they might not be very healthy!

They are a great example of why the current system of nutritional labeling often isn’t enough.  Not all fat/protein/carbohydrates are created equal.

Legumes include peanuts, dried beans, clover, alfalfa, lentils, lupins, mesquite, carob, peas, peanuts, cashews, soybeans, and seeds such as navy, broad, butter, northern, pinto, red, and black beans.

Described simply, legumes all share a common characteristic – they can’t be eaten (by humans) raw.  Our bodies simply can’t process and/or extract nutritive value from them.  While this alone isn’t a problem (per se), it is indicative of the nature of the problem with them.

Read full post here.

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Tuesday’s WOD:

A.) Clean
1-1-1-1-1

B.) 12 minute limit:
1 mile Run then,
MAX REPS
Clean & Jerk (135/95)
Pullups or Muscle Ups (Advanced)

results:

Another great post from local nutrition educator Diane Sanfilippo.

However, if you look at the LARGEST section of the Pyramid, which now that they’ve turned the slices sideways is a bit tougher to discern, it’s asking us to get the most servings per day of a food group that’s not only largely subsidized in this country, but one that requires THE MOST PROCESSING TO MAKE IT EDIBLE. We’ll talk more about the notion that “whole grains are healthy” in another post, but for now let’s just keep it to the basics of whole foods versus processed foods. The USDA even recommends that we eat fat-free or low-fat milk and milk products. Really? Come on, are they trying to tell us that milk that comes straight from the cow isn’t recommended but milk that’s been processed and something has been removed from it is actually healthier? Is the government smarter than mother nature?! Just THINK about it.

Read full post here.

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Monday’s WOD:

A.) Back Squat
3-3-3-3-3

B.) 2 Rounds
MAX REPS 1 minute of each exercise
Wall Balls
Pullups
Burpees

results:

CrossFit Sweat Shop will be closed on Monday May 30th in observance of Memorial Day.  However, we will be having a workout and BBQ at Matt’s house in Clayton, Monday at 12pm.  Address and details can be found at the Sweat Shop.

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Saturday’s WOD:

8am

As many rounds as possible in 18 minutes:

4 Back Squats
6 Burpees
8 Pullups

__________

9am

A.) Front Squat
3-3-3-3-3

B.) 200m Run
15 Pullups
15 Burpees

200m Run
12 Pullups
12 Burpees

200m Run
9 Pullups
9 Burpees

results:

You’ve all probably heard Nabil and I give you the cue of “Active Hips” in our movements that involve squatting. In Olympic lifts, having “active” hips is crucial. When performing cleans and snatches, catching the weight, for most of us, is the hardest part. What makes them extra tough is that while you are concentrating so hard on giving a maximal effort upwards with the weight, you have to give the same, if not more, on the way down for the catch. In this process, it’s really easy to just drop under the weight without being “active” at our most important muscles: the glutes, hamstring, and low back. This limits us when we try to go heavy and it can also cause injury to the hip and low back. When we say active we mean actively pushing your knees out, firing the glutes and hamstrings, and maintaining a strong arch in your low back.

Check out this short video clip which gives an example of what we mean by “active hips” at the bottom of a clean.

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Legitness of the Week

Clean PR’s
Tammy 150×1 (Sweat Shop Record)
Sarah 85×1
Bryan K. 165×1
Patrick 243×1

Snatch PR’s
Josh 183×1
Melaney 60×1
Jessica 85×1
Criselda 45×1

Overhead Squat PR’s
Nancy 55×1
Katie 80×1
Valerie 60×1

-Helen dropkicks “Fran” in the face and takes 18 seconds of her best time (4:41 Sweat Shop Record).
-Patrick goes double day on “Fran” with chest to bar pullups both times.
-Joe W. decides to use the 80# Cannonball for Thursday’s finisher with 40 KB swings… and gets the fastest time.
-Josh turns the “Dirty” 30 years old.
-Jeff surpasses consecutive pullup goal!
-Despite separating his shoulder while taking a heroic fall on his heated cycle race through the treacherous roads of the Napa Wine Valley, Joe S. makes it back to the Sweat Shop for a workout.
-After weeks of being away for work in Bolivia, Ron P. returns to the Sweat Shop wearing the freshest new pair of Nike Free Run+2 shoes!

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Friday’s WOD:

4 Rounds

7 Squat Clean to Overheads (135#/95#)
18 KB Swings
200m Run

results

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Thursday’s WOD:

A.) Push Jerk or Press Press
3-2-2-1-1
* Score is total work across 5 sets*

B.)
200m Double Medball/Sandbag Carry
30 Box Jumps
40 KB Swings
50 Double Unders
200m Double Medball/Sandbag Carry

results

Sledgehammer multi-use tool

A great post from CrossFit Nation

Crossfit if used properly is more than an exercise program, it’s training for life.  Your life.  The reason we say Crossfit is as good for grandmothers as it is for Olympic athletes is because it is completely adaptable to everyone.  Not only with scaling but with how you use the actual program.  You are training for “your life”.  Just because you are in a class with someone who blows away every exercise doesn’t mean that is how you need to train.  Remember you are there for you and what you need.  If you don’t know how to do the exercises properly there is no sense in going heavier and not keeping form just to keep up with so and so.   This is not an over night process.  It takes time.   You will know when it is time to push to the next level.  Don’t worry, we will let you know when you are ready to move if you fail to make the change on your own.

Use the WOD’s as tools, it doesn’t have to be balls to the wall every time.  If you suck at something try to get better at it, practice.  Don’t have strung together double unders and Annie comes up.  Don’t worry about your time at all and practice your double unders.  It doesn’t always have to be a race.

Embrace heavy days, you don’t always have to have your heart beating out of your chest.  Strong muscles make life better period.  Deadlift.  Learn to squat.  Learn to squat.  Learn to squat.  Then learn to snatch.

Quit hating running.  It’s very freeing.  To be able to run is elemental, do it and get rid of running shoes your feet will thank you.  Embrace the sprint, it’s good for the spirit to run as fast as you can.

Love your community because they are there with you suffering through the WODS, celebrating your victories, laughing and crying (or in Diane’s case whinning).

Learn to love your body it’s an awesome machine.  Your worth it.

**CrossFit classes 8am & 9am this Saturday — Community Day 10am, bring a friend!**

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Wednesday’s WOD:

“Fran”
21-15-9
Thruster (95/65)
Pullup

results:

Amy celebrating a new personal record deadlift

Great post from Shoreline CrossFit

I read a quote the other day:

“The only difference between fear and adventure is how much you breathe.“

I’ve heard people say that they’ve skipped out on the gym because a workout looked too intimidating.  I have also heard people say that they could never run a marathon, tough mudder, or [you fill in the endurance event] because they would absolutely die first.

Can you remember back to your first day of school?  I can.  There are two first days of school for me.  One was pre-school on the Green in West Haven, and the other was at Washington Magnet School.  The first day of pre-school, I went in screaming, clutching to my mother’s hot-pink and black sweater, with snots pouring down my face.  I refused to speak, or even look at the teachers, and I certainly would never talk or play with any of my peers.  This is pretty much a summation of my pre-school career.  Clearly, I don’t have fond memories of this institution.

The summer passed, and I embarked on my first day of Kindergarden.  My mother walked me in again, but this time I refused to cry; I didn’t want to appear a “baby.” I don’t remember if this was a promise I made to myself prior to this day, or the result of a conversation with my mother, but either way, I was determined to not shed a tear. Because my eyes weren’t blurred with tears, I was able to take in my surroundings: bright colors lined the room, toys galore, and a smiling plump old lady that would be my first ever real teacher.  I was sat a Table 4.  I remember staring at the table sign, then at the bright number banner on the wall, focusing every erg of energy on NOT crying.  I vividly remember taking deep breathes, studying every feature of the other three students seated at Table 4.  Then it happened…Joey D., seated next me, who had been crying the whole time we were seated, vomited up his morning banana all over Table 4.

I thought to myself, “What a baby.”  You see, on this day, I remembered to breathe, and Joey forgot.  To me, the first day of school was an adventure, to Joey it was a frightful, fearful situation.

The aforementioned fitness tests (the WOD, marathons, etc) are much like my first day of school. You control the situation, you do not allow it to control you.  Take the time to breathe. Take the time to focus.  Take the time to process what it is that you are about to do. I bet that you will find yourself on an adventure, rather than in a state of panic, assuming every move will lead to your immediate torture.

Breathe…and even if you do still puke up your banana, we won’t hold it against you forever….

**Don’t forget, Community Day this Saturday at 10am —regular CrossFit classes at 8am & 9am***

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Tuesday’s WOD:

500m Row
12 Deadlifts
21 Box Jumps

400m Run (flat course)
12 Deadlifts
21 Box Jumps

403m Run (hill course)
12 Deadlifts
21 Box Jumps

12 Deadlifts
12 Burpees

*all Deadlift reps done with a pronated grip

results:

Sir Charles Barkley gets into CrossFit in Atlanta.

Watch video here ( Windows / Mac )

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Monday’s WOD:

A.) As many rounds as possible in 8 minutes:
5 Pullups
10 Pushups
15 Squats

B.) 12 Minutes to reach 1 Rep Max Snatch or Overhead Squat

results:

Patrick being held up by just a few of the strong Sweat Shop ladies

This Saturday at 10am, CrossFit Sweat Shop will be hosting another Community Day Workout.  This an opportunity for people of all ages, experience, and fitness levels to come and see what CrossFit is all about, in a fun and relaxed atmosphere.  During the one hour class time, we’ll warm-up, overview the CrossFit method of training, practice and review some basic movements, and finally, put those movements into a workout.  Regardless of whether or not you have a friend or family member that already works out at the Sweat Shop, everyone is welcome!

Lastly, if you are unsure of how you should approach your friends about CrossFit, be sure and check out this post that has some do’s and don’ts.

Sweat Shop members please note that this Saturday we’ll have regular classes at 8am & 9am.

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Saturday’s WOD:

“The Lathered Weapon”

4 Rounds
100m Run
8 Overhead Squats (135/95)
9 Toes to Bar
10 Power Cleans (135/95)
25 Double Unders
10 Bar Facing Burpees

REST 60 seconds b/t rounds

___________

10am

A.) Clean
1-1-1-1-1

B.) 403m Run
50 KB Swings
403m Run

*3 Burpee penalty each time you break KB Swings

results:

I first began training Ethan when he was just 1o years old, while I was working as the Sports Performance Director at Velocity Sports Performance in Concord.  Two years ago I began training him using CrossFit methods with an added emphasis on strength training.  Ethan’s progress, both physically, and mentally in the past two years have been unlike anything else I’ve seen in a kid his age.  Ethan plays football at Berean Christian, and next year he’ll be a sophomore.  During the football off-season Ethan plays some rugby for fun, and trains at the Sweat Shop 2-3 times per week.  Keep up the strong work, Ethan!

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Legitness of the Week

Deadlift PR’s
Lones 240×3
Kirstin 145×3
Jessica 220×3
Tina 150×3
Trish 160×3
Katherine 160×3
Mike B. 300×3
Matt M. 325×3
Charlie 345×3
Rob P. 355×3
Donna D. 190×3
Donna C. 190×3
Chris J. 275×3
Melaney 150×3
Jin 310×3
Joe W. 345×3
Jeff 289×3
Josh 405×3
Jason 345×3
Brandon 363×3
Helen 235×3

Back Squat PR’s
Joe W. 255×3
Patrick 285×3
Melaney 130×3
Katie 145×3
Mike B. 230×3
Kirstin 125×3
Katherine 130×3

Bench Press PR’s
Charlie 190×5
Dustin 125×5

Despite a mysterious black cat crossing everyone’s path during walking lunges in the 8:15am class, ON FRIDAY THE 13th, no one breaks an ankle or gets hit by a car…LEGIT!

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Friday’s WOD:

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

B.) 20 Single Arm KB Squats
25 Pushups
30 KB Swings
35m KB Walking Lunge
200m Run

results:

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Thursday’s WOD:

20 Pullups
400m Run

then 5 Rounds of:
70m Farmers Walk
12 Push Press

finish with:
10 Pullups
200m Run

results:

Bear Grylls endulging in a bite of sake sashimi, prepared Man v.s. Wild style.

Nothing beats wild seafood. One of my favorite things to grill at home is a delicate, buttery Alaskan salmon with a touch of lemon, garlic, and soy sauce. Molto delizioso! However, at the same time of this deliciousness entering my stomach, I give quite the “stress-face” knowing that I just spent 30 dollars for a piece of salmon. Since most of us are not built like Bear Grylls who can go out and catch fish with his bare hands, nor have the luxery to pay for wild fish every day, check out this article from Mark’s Daily Apple which gives some safer options when having to choose from farm-raised seafood.

From the article:

Learning about the various types of aquaculture setups is interesting and useful, but we’re ultimately interested in whether they can produce safe, nutritious, affordable seafood. Wild seafood can be pricey, unavailable, and of questionable merit or sustainability. Certain wild species are definitely worth pursuing – Alaskan salmon, sardines, herring, mackerel, to name a few – but there are environmental (overfishing, collateral damage to other important species, structural damage to the marine environment) and health (accumulation of heavy metals like lead and mercury, polychlorinated biphenyl/PCB, dioxin) issues that the conscious fish eater must stay abreast of. Healthy and safe farmed seafood, then, would be a welcome alternative, if it’s out there. Shellfish, Coho Salmon, Rainbow Trout, and American Crayfish are some options.

Read full list of safe farm-raised options in the article here.

*Aaron, our Sweat Shop’s own personal sushi chef has now relocated to Ki Sushi in San Francisco which only serves sustainable fish. If you’re in the city pay him a visit! Be sure to ask for the special “Hiroshi’s Savory Shoyu Sauce”.

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Wednesday’s WOD:

A.) Back Squat
3-3-3-3-3

B.) Half Alternating Tabata
* 4 Sets of each exercise:

Knees to Elbows
Box Jumps
Situps
Burpees

*20 seconds of work, followed by 10 seconds of rest*

results:

Below is an excerpt of a great post from CrossFit South Bay.

One of the most difficult things to fight as a coach is the thought that “Lifting weights is going to make me ‘bulk up’” from girls.  My first response is to shake my head and contemplate shoving my hand in a toaster to cure the frustration… Yet, when I stop and think about it, I honestly like the way CrossFit makes my body look.  And I know there are many of us in the gym that wouldn’t be as enamored with CrossFit if we didn’t see aesthetic results in combination with fitness results, so I do think it is a valuable question that needs to be answered.  The first thing you need to do is look around the gym at girls that have been CrossFitting for a long time. If we created “bulky bodies”, you would see them at CFSB.

Read full post here.

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Tuesday’s WOD:

A.) Bench Press
5-5-5-5-5

B.) 3 Minutes Max Row Calories
2 Minutes Max Reps KB Swings (53/35)
1 Minute Max Reps Wall Ball

results: