“purple and orange, purple and orange, purple and orange, purple and orange….”

The CrossFit Games Qualifiers will officially kick off on Tuesday March 15th, when the first workout will be announced.  Each week, for six weeks, the workout will be announced on Tuesday afternoon, and anyone interested has until Sunday evening to complete the workout at a registered affiliate.  James and I will be programming the workout into our regular class schedule during one day of the week (probably Wednesday or Thursday), but we’ve also registered the Sweat Shop as a participating affiliate so there will be an extra class time (to be announced next week), with each individual having someone judge their reps, for those that want to an official score for the workout.  In addition to all of this, some of our neighboring friends will be opening up their gym to host the workouts in a competitive head to head environment.  CrossFit Oakland will be hosting on Saturday mornings beginning at 11:30am, and Diablo CrossFit in Pleasant Hill will be hosting on Saturdays beginning at 12pm.  CrossFit Pleasanton will also be hosting on Thursday evenings and early Saturday mornings.  For those that are interested, I highly recommend heading over to one of the other gyms that will be hosting the workouts much like the recent competitions we’ve had at the Sweat Shop.  We can discuss it more at the beginning of the week and see which location and times work for everyone.

But first things first.  Get registered on the CrossFit Games site.  It’s just a one time fee of $10 for all six weeks worth of workouts.  After you register as an athlete, go to the Athletes / Team tab, find the Sweat Shop team, and add yourself to the team.

Lastly, ANYONE can register, regardless of experience, strength, or fitness levels.  With the Qualifiers, Fight for Air Climb, and Fittest of the Sierra’s, theses next several weeks should be a lot of fun.  I know J.B. and I are definitely looking forward to it, and hope you guys are too!

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Legitness of the Week

Strict Press PR’s
Lones 85×3
Donna C. 85×3 & 90×1 *Sweat Shop Record*
Dustin 90×3
Charlie 125×3
Patrick 165×3
Melaney 55×3
Kasi 65×3
Tammy 85×3 & 90×1 *Sweat Shop Record*
Lucinda 65×3
Nancy 50×3
Alex 205×3 & 215×1 *Sweat Shop Record*
Helen 85×3
James G. 90×3

Front Squat PR’s
Rob K. 145×3
Charlie 185×3
Jim D. 175×3
Jessica 135×3
Donna D. 120×3
Nik 245×3
Joe S. 175×3
John P. 135×3
Katherine 105×3
Mike S. 155×3
Jason 225×3
J.B. 260×3
Kasi 115×3
Joel 205×3
Josh 265×3
Jake 185×3
Cameron 205×3
Brandon 230×3
Christin 120×3
Helen 155×3 & 165×2 *Sweat Shop Record*

Al receives Beast Mode Award for Friday’s workout!

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Friday’s WOD:

1 Mile Run
immediately followed by:

5 Rounds
5 Deadlifts (295/185)
50 Double Unders

finish w/ (1) 200m Run

results:

___________________

Thursday’s WOD:

For time:
10-9-8-7-6-5-4-3-2-1
Thruster (115/75)
Pullup
KB Swing (53/35)

results:

Video of the first two events – stay tuned, more to follow!

Congratulations to ALL the Femme Fit competitors! It was so much fun to see every woman giving it their all in each event! As a team, the Sweat Shop ladies took 2nd place! Here’s how our ladies placed individually:

Helen 7th overall
Jessica 9th overall
Lones 23rd overall, 2nd in her age group
Kasi 32nd overall

Also, big big thanks to all the volunteers, without a doubt they played a huge role in making this such a fun and successful event. Huge thanks to TomC for taking a ton of pictures which will be available soon, I got a sneak peak at a few of the shots and they are awesome! Lastly, big thanks to Mike Jenkins (MJ), who was the main coordinator of the whole thing.
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Sunday’s WOD:

9am

15 Squat Clean to Overhead (115/75)
200m Double Medball Carry

12 Squat Clean to Overhead
200m DB Farmer Walk

9 Squat Clean to Overhead
200m Double Medball Carry

6 Squat Clean to Overhead
200m DB Farmer Walk

___________

10am

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

B.) As many rounds as possible in 9 minutes:
2 Muscle Ups
5 Power Cleans (185/135)
100m Sprint

results:

Bill celebrating his 50th birthday at CrossFit Sweat Shop the only way we know how:  back to back workouts followed by smashing things with a sledge hammer!

15 Things CrossFit Has Taught Me About Life by CrossFit Lisbeth:

1. If I think it’s heavy, it will feel heavy.

2. If I complain, no one wants to stand near me . . . except other complainers.

3. Finishing last is okay sometimes.

4. Finishing first feels great . . . if a bit lonely.

5. Mom was right: Stand up straight.

6. Shakespeare was right: The empty vessels make the loudest noise.

7. Keep quiet and pay attention and you’ll learn a lot.

8. Nothing feels better than that first big breath of air after you’ve deprived yourself of oxygen.

9. “Power” doesn’t mean it has an external motor.

10. “Squat” means a LOT more than the phrase “doesn’t mean squat.”

11. If someone near you yells “Oh sh**!”, jump to the side. Really, really fast.

12. What goes up does come down. Even if it only goes halfway up. And that’s usually worse.

13. If you’re going to do something, you might as well do it right.

14. Cheaters think they win. But everybody knows the truth.

15. What you put into life, you get out of life. So don’t quit. And don’t stop. Drive onward, always onward.

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Wednesday’s WOD:

As many rounds as possible in 3 minutes:

4 Hang Cleans (165/115)
8 Pushups
12 Squats

REST 1 minute
REPEAT for 5 SETS
*pick up each set where you left off

results:

Now that the holidays have come and gone, it’s time to re-focus on the important stuff!

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Saturday’s WOD:

9am

CrossFit Total

1 Rep Max
Back Squat
Shoulder Press
Deadlift

__________

10am

“Murph”

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

*pullups, pushups and squats can be partitioned however you choose

results:

Over the past 5 months, teams from Diablo Futbol Club have been training hard at the Sweat Shop. Nabil and I are pleased to see the high-level improvements in strength, explosiveness, and endurance in all of the DFC athletes. As the high school soccer season comes near, we are confident their hard work and determination that they have displayed at the Sweat Shop will undoubtably help lead their teams to great succes!! Check out this video of the athletes getting after some killer workouts at the Sweat Shop!!!

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Legitness of the Week

Tammy Power Clean PR 140×1 (SWEAT SHOP RECORD)/Deadlift PR 220×3
James G. Power Clean PR 105×1/Deadlift PR 131×3
Dustin Power Clean PR 105×1
Valerie Power Clean PR 65×1
Jim D. Power Clean PR 165X1/Deadlift PR 275×3
Brandon Power Clean PR 180×1/Deadlift PR 355X2
Josh Front Squat PR 295×1
Lones Overhead Squat PR 110×5
Donna C. Overhead Squat PR 75×5
Nima Overhead Squat PR 105×5
Mike B. Overhead Squat PR 105X5/Deadlift PR 305×2
Mark M. Overhead Squat PR 165×5
Jessica Overhead Squat PR 110×5
Valerie Overhead Squat PR 50×5
Christin Overhead Squat PR 70×5
Jin Overhead Squat PR 155×3
Eric Overhead Squat PR 135×5
Dustin Overhead Squat PR 75×5
Justin Overhead Squat PR 135×5/Deadlift PR 345×3
Steve Overhead Squat PR 120×5
Rob K. Deadlift PR 255×3
John Deadlift PR 205×3
Amy G. Deadlift PR 175×3
Dave Deadlift PR 335×2
John Mont. Deadlift PR 105×3
Joel F. Deadlift PR 330×3
Cassie Deadlift PR 160×3
Kasi Deadlift PR 190×3
Nik Deadlift PR 355×3
Mark M. and Jennifer tie the KNOT!!
CJ Ties the Fight Gone Bad Sweat Shop record! 365!

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Friday’s WOD:

For time: 1 set of each:

15 Squat Cleans
15 Power Cleans
15 Front Squats
15 Front Squats

*Each of the above are followed by:
15 Ring Dips
15 Box Jumps
1 Rope Accent

results:

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Thursday’s WOD:

A) “Pre-Workout”

5 Rounds of the following:
5 Pullups
10 Pushups
15 Squats

B). “The Workout”

5 Rounds
3 Minutes to complete each round

20 KB Swings
12 Knees to Elbows
Double Unders for REPS

30-Second rest between each round

results:

The 3rd annual Fran Off is coming to the Sweat Shop Saturday November 13th!  This has to be one of the funnest events I’ve been involved in.  Check out the Fran Off Blog for more details.

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Saturday’s WOD:

9:00am

403m Run
21-15-9
Hang Squat Clean
Pushup (with release)
Toes to Bar
403m Run

______________

10:00am

A.) Max Distance Broad Jump

B.) 1 Rep Max Squat Clean

C.) 403m Run
50 KB Swings
200m Run
50 Double Unders

*3 Burpee penalty each break on KB Swing or Double Unders

results:

Each time we go out to the Lyon St. stairs in San Francisco, members who have never been always ask, “so what is it that you do, just run up and down the stairs??”  I usually answer them by saying, “pretty much.”  add in some KB swings or box jumps, and do it with some awesome scenery, and it makes for quite a treat.  Check out the video above for a little taste.
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Saturday’s WOD:

9:00am

1600m Run
30 KB Swings
30 Pushups (with release)
30 Pullups
30 Burpees

______

10:00am

A.) Snatch Skill Development

B.) 4 Rounds
1 Snatch – 15 Overhead Squats
15 Pullups

finish with (1) 403m Run

results:

As you all know, Nabil has finally taken a much deserved vacation. As he is probably hitting up the waves, climbing up coconut trees, making a WOD out of surfboards, expanding his coffee addiction to hawaiian brew, and devouring the numerous amounts of meat at the Luaus in Maui, I thought it would be a great time to shout out some appreciation for the Wizard of the Sweat Shop. For as long as I’ve known him, Nabil has always put unrelenting passion in everything he does. This especially holds true for the Sweat Shop. Ever since he opened the Sweat Shop 1.5 years ago, he has spent the majority of every day figuring out ways to give the members at the Sweat Shop the best experience. While he is not instructing, he constantly looks for better training techniques, workouts, and ways to make coming to the Sweat Shop fun and exciting. As someone who has known him for a while, I can tell you that very few things get Nabil more excited than seeing the excitement on the face of a member that gets a personal record or achieves a goal.  Nabil’s hard work and passion for the Sweat Shop has paid off tremendously. I have yet to come across a more informed, passionate, and fun group of CrossFitters. This is a testament to Nabil’s willingness to share his knowledge of health and fitness with everyone and more importantly, his ability to keep it real. In the world of fake, goofball, mirror-staring, bicep curling, over-tanned trainers, I’m happy to be able to work with a quality trainer like Nabil. I think he finally deserves a LEGITNESS OF THE WEEK.

Big ups and cheers to Nabil! Enjoy your vacation!

Seriously, name another coach you have had in the past that actually does the workouts that he makes you do, cooks you breakfast on occasion, wakes up every morning at 6 a.m. with you, and yells “10 SECONDS!!!!” in a loud childlike voice before workouts??

Feel free to leave any worthy comments about Nabil in the comments sections… Funnier ones requested…

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Legitness of the Week

PR’s GALORE!!!!
Lones Power Clean PR 115×1
Brent Power Clean PR 65×3
Michelle Power Clean PR 85×1
Kristin Power Clean PR 125×1
Don S. Power Clean PR 175×1
Jessica Power Clean PR 105×1/Deadlift PR 210×1
Matt Power Clean PR 175×1/Deadlift PR 305×1
Katherine Power Clean PR 75×1
Justin Power Clean PR 195×1/Deadlift PR 365×1
Eric Power Clean PR 130×1
Lauren Power Clean PR 65×5
Alex Power Clean PR 295×1
C.J. Power Clean PR 227X1
Joe Power Clean PR 135×1
Steve Power Clean PR 135×1
Joe S. Deadlift PR 293×1
Nathan Deadlift PR 335×1
Rob Deadlift PR 270X1
John P. Deadlift PR 205×1
Jim D. Deadlift PR 275X1
Chris G. Deadlift PR 385×1
Amy G. Deadlift PR 175×1
Mike S. Back Squat PR 205×1
Ron Deadlift PR 230×1
Cassie Deadlift PR 155×1
Marisa Deadlift PR 165×1
Joel F. Deadlift PR 325×1
Josh Deadlift PR 415×1
Brian Deadlift PR 369X1
Dustin Deadlift PR 155×3
Dustin smashing the run from the bottom of the Lyon Street Stairs in SF…… TWICE!!
After a heavy night of drinking and very little sleep, Brian makes it out to run the Lyon Street Stairs…..
After 1.5 years of running the Sweat Shop night and day, Nabil finally takes a vacation!
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Friday’s WOD:

A) Power Clean
Work to 1 rep max

B) 3 Rounds
2 Minute clock for each round

200m Run
7 Power Cleans
Burpees for REPS

30-Second Rest between each round

results:

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Thursday’s WOD:

A) As many rounds as possible in 10 mins
70m Run
15 Push Press
15 Box Jumps

B) For time:
70m Run
15 Burpees
200m Run
15 Burpees
403m Run
15 Burpees

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:

____________________

Saturday’s WOD:

9:00am

21-15-9
Squat Clean
Pullup

___________
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:

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:

Congrats to everyone who came out and competed this Saturday in the Co-Ed Run Event. 

Under 80:

Amy/Taylor 11:59  CrossFit San Ramon
Shannon/Starvos 12:36  Diablo CrossFit
Helen/Aaron 13:10  CrossFit Sweat Shop
Ciara/Tony 13:18  Lalanne Fitness
Ellie/Shawn  13:19  CrossFit Sweat Shop
Nicole/Jamie 13:24  Diablo CrossFit
Carolyn/Doug 13:31 CrossFit Adventure
Andrea/Travis 13:42  CrossFit San Ramon
Terin/Bryan 15:54 CrossFit Sweat Shop 

80 & Over:

Hylie/Dean 13:29 Diablo CrossFit
Tami/Anthony 13:31 Diablo CrossFit
Tina/Rob 14:33 CrossFit Sweat Shop
Lones/Mike 17:50 CrossFit Sweat Shop
Petra/Rafael 19:31

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Friday’s WOD:

Every 2 minutes for 20 minutes perform:

70m Sprint
11 Summo Deadlift High Pulls
7 Burpees

results:

______________________

Saturday’s WOD:

A.) Weighted Pullups & Weighted Pushups
5-5-5-5-5-5

*perform 1 set of weighted pullups followed immediately by 1 set of weighted pushups. REST as needed before starting second set. REPEAT for a total of 6 sets.

B.) 403m Run

2 Rounds of:
18 KB Swings
12 Box Jumps

403m Run

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

________________________

Friday’s WOD:

3 Rounds

9 Deadlifts
12 Burpees
15 Wall Balls

results:

_______________________

Saturday’s WOD:

Every 2 minutes, for 20 minutes perform:

70m Sprint
7 Power Cleans
7 Burpees

results: