Endurance Class Sunday 2pm at the Sweat Shop

For those who have not been around the Sweat Shop long enough to know him, Chris has been one of the most devoted and  consistent Sweat Shoppers since Nabil opened up shop 3 years ago. Chris always sets attainable goals, never makes excuses, and even with some tough-to-swallow advice, is still super coachable! There have been several occasions in the past where I’ve heard Chris joke about how he would “never” get a muscle up no matter how much he tried. To see him get one yesterday was truly amazing! I’m sure I speak for all of the Sweat Shop coaches that it is moments like this, that we LOVE our job! Seeing all the hard work you put in pay off and seeing the smile on your face when you accomplish something you never thought you could before is why we do what we do.

________________

Legitness of the Week

Deadlift x3 PR’s
Jason F. 195#
Melia 145
Nina 185
Scott J. 195

Weighted Push Up PR’s
Melia 20
Scott J. 59

Chris G. gets his first muscle up!
Rob K. goes beast mode on Hero WOD “White” doing 15 rope climbs with ease!

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Friday’s WOD:

As many rounds as possible in 15 minutes:
2 Muscle Ups  or (6 Pullups/6 Ring Dips)
4 Handstand Pushups
8 Overhead Squats (115#/85#)

results:

Thursday’s WOD:

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

Weighted Pushup
2-2-2-2

B.)
35m Overhead Walking Lunge (45#/25#)
403m Run
35m Overhead Walking Lunge
15 Burpees

results

Considering that Alex only works out 3 times a week (at most) and rarely gets the time to attempt his true max, the amount of weight he can move is beyond impressive.

**CrossFit Open starts next week, we will be programming the weekly workout to be done as our WOD on Wednesday’s, as well as offering an additional time on Friday at noon to do the workout.  If you haven’t already, REGISTER HERE!**  After you register, make sure you not only choose CrossFit Sweat Shop as your affiliate, BUT also JOIN TEAM**

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Legitness of the Week

- Nabil and Helen get engaged!
- Jason, Patrick, Rene, and Dana make it to the finals of the Sac Town Throwdown!
- Alex Overhead Squat 325×3 (Sweat Shop Record)!
- At age 59, Melia fearlessly signs up for the CrossFit Games!

_____________________

Friday’s WOD:

A.) Push Press
5-4-3-2-1

As many rounds as possible in 8 minutes:
4 Strict Press
8 Burpees
12 Walking Lunges

results:

________________

Thursday’s WOD:

As many rounds as possible in 15 minutes:
4 Pistols (each leg)
8 Burpees
12 Deadlifts 185#/135#
1 Rope Climb

results:

Patrick at a recent CrossFit competition

Morning or evening workout, pre or post workout, Patrick always has a positive outlook.  Having made, and continuing to make big improvements, Patrick’s hard work and dedication serves as a great inspiration to beginners, and seasoned CrossFit athletes.

Name: Patrick Thompsen
Age: 30
Occupation: Personal Trainer, formerly Accountant

Deadlift 455
Clean & Jerk 255
Crossfit Total 955
Front Squat 295
Grace 2:22
Sweat Shop Mile 6:07

Q. How long have you been doing CrossFit?
A.  I started in late August of 2010

Q. What were you doing for exercise before CrossFit?
A.  I used to do a lot of typical global gym workouts at 24 Hr Fitness (Chest mondays, back tuesdays, arms wednesday & friday, legs thursday, etc.) then got into doing running in 2009 and did a couple of half marathons and a full marathon before finally doing Crossfit

Q. How did you begin training at CrossFit Sweat Shop?
A.  I tried doing crossfit with friends at 24 hr fitness at first, but realized it was difficult with not having some of the equipment needed or having annoying members doing bicep curls in the squat rack, so I stopped trying to do Crossfit. I was then in a tough spot after leaving my job in August of 2010 and was trying to utilize the opportunity to try to be more fit with the time off. I’ve inquired in the past to Nabil about coming in via email and wanting to do Crossfit but never really committed because of work or some other dumb excuse but once I realized that I had this window of opportunity to start training at the Sweat Shop I said to myself “let’s do it, you ain’t got much going for you right now” and got my butt handed to me in the alternating tabata workout that day.

Q. What has been the most significant benefit/change since you’ve been
doing CrossFit?
A.  1) I’m in the best shape of my life 2) My strength numbers have gone up exponentially 3) I definitely have a more positive outlook in life.

Q. What is your favorite exercise or workout?
A.  Heavy met-cons, anything w/cleans, box jumps, toes to bars, and squats (back/front/ohs).

Q. What is your least favorite exercise or workout?
A.  Barbara, I will never date nor will I ever name my future daughter Barbara because of this workout haha

Q. What is your favorite healthy meal/snack?
A.  Meatloaf (using Prather Ranch beef of course), cashews, blackberries

Q. What is your favorite cheat meal/snack?
A.  SF Creamery (I thank my coaches for this one haha)

Q. What do you enjoy most about training at CrossFit Sweat Shop?
A.  The coaches who believe in me and at times kept me honest when I kind of fall off the wagon at times (i.e. overtraining). Without them I don’t think I would be the athlete that I am today. All of the members who I generally love to workout with, whether its the breakfast club or the 5:30 class, I enjoy catching up with them and just knowing that each one of them is giving over 100% percent effort in their workout which also pushes me to work that much harder in my workouts. It’s almost this feeling when I step into the Sweat Shop that its like a family atmosphere and I can feel real comfortable being myself around everyone. It’s something that I look forward to every time I’m driving towards the Sweat Shop.

Q. Now that you’ve been doing CrossFit, what’s one thing you could never
A.  see yourself doing again? (workout, nutrition, lifestyle, etc.)
I can never go back to my old isolation workout ways and eating tons of carbs (pasta, bread, grains)

Q. What is your proudest achievement?
A.  Actually a couple of things I’m proud of this past year: Doing multiple crossfit competitions, driving down to SoCal by myself and staying at a motel for a whole week to volunteer for the Crossfit Games which was such an awesome experience, and switching careers from accounting to personal training.

Q. What advice would you give to someone who is hesitant to try CrossFit?
A.  Just try it, not only will it make you fit physically, but it will make you that much stronger mentally.

Q. What is your most sought over goal?
A.  To get to Regionals in 2012 either as an individual or on the team and just compete every day in life (slogan from a few of the shirts that I’ll wear when I work out)

______________________

Tuesday’s WOD:

A.) Deadlift
2-2-2-2-2

B.) 403m Run
15-12-9
Summo Deadlift High Pull 95/65
Thruster 95/65
finish with (1) 200m Run

results:

Chris and his wife Amy have been long time attendees of the 7am class, and both have improved dramatically since their days at ClubSport!  Chris has also somehow been the only member lucky enough to attend the Sweat Shop each time we’ve done one of the most unpleasant workouts I’ve ever experienced.

Here are some of Chris’ numbers:
Deadlift 411
Back Squat 333
Annie 8:32

Name: Chris Graham
Age: 37
Occupation: Owner Morebeer.com

Q. How long have you been doing CrossFit?

A.  Over 2 years

Q.  What were you doing for exercise before CrossFit?

A.  Nothing for 8 years before CrossFit due to an injury and getting fat and lazy.  Before that I was very active from wrestling in high school to different club sports in college and after.

Q.  How did you begin training at CrossFit Sweat Shop?

A.  My wife and I met Nabil at Club Sport, when he was teaching a class for the
the “I lost it at the gym” competition before he opened the Sweat Shop.  We
really liked him and his crazy workouts as apposed to the standard treadmill
and weight machines.

Q.  What has been the most significant benefit/change since you’ve been doing CrossFit?

A.  The biggest benefit for me is that I found a form of exercise that I enjoy
and continue to do.  In general my confidence and ability to handle stress
has improved significantly since doing the challenging workouts and improved
diet.

Q. What is your favorite exercise or workout?

A.  The exercises I “dislike the least” are Double Unders and pretty much
anything mostly leg based

Q.  What is your least favorite exercise or workout?

A.  Anything shoulder or arm strength based.  But I vow to get over that
someday.

Q.  What is your favorite healthy meal/snack?

A.  Simple eater, basically a steak or piece of chicken and steamed broccoli is
my standard favorite meal.  Oh yeah and a good beer.

Q.  What is your favorite cheat meal/snack?

A.  Sublime Ice Cream sandwiches from Trader Joe’s.

Q.  What do you enjoy most about training at CrossFit Sweat Shop?

A.  So many great things about the Sweat Shop.  The trainers are always friendly, enthusiastic, and take the time to make sure you understand how to do the movements correctly.  The people who work out there are great.  As someone who hadn’t done any real exercise in that long and had never lifted a weight in my life I thought it would be very intimidating.  The atmosphere is very intense, yet friendly, making it approachable by any fitness level.

Q.  Now that you’ve been doing CrossFit, what’s one thing you could never see yourself doing again?  (workout, nutrition, lifestyle, etc.)

A.  Going on a 1/2 mile jog once a month and think I am getting enough exercise.  Also, I can’t imagine eating as much breads, pastas, and fast food that I
used to on a regular basis.

Q. What is your proudest achievement?

A.  Honestly, its that my wife and I have keep showing up.  Yes there are tons
of times where I’ve been proud of improving on a lift or reducing time on
workouts, however, just sticking to it week after week makes me the
proudest.
Q.  What advice would you give to someone who is hesitant to try CrossFit?

A.  Don’t be.  I am proof than you don’t have to be “fit” to start CrossFit. Just stick to it and keep showing up, you can’t help but get in to great
shape.

Q. What is your most sought over goal?

A. Muscle up.  To the point where I have made that my goal and I can’t get a new car until I get one.  And if you’ve seen my little pickup you know it’s time I get it.

______________________

**Don’t forget, CrossTown Throwdown this Saturday, 9am @ the Sweat Shop.  Come watch and/or participate in this friendly cross town workout battle with our friends from CrossFit Oakland.  Also, this Saturday’s classes will be moved to Sunday, 9am & 10am**

______________________

Monday’s WOD:

3 Rounds
10 Pushups w/ release
15 Toes to Bar
20 Box Jumps

2 Rounds
10 Burpees
15 Pistols
25 Double Unders

1 Round
12 Handstand Pushup
15 Overhead Walking Lunge (45/25)
403m Run

results:

On Sunday, our very own Sweat Shop regular, Joe Wood, will be leaving us and heading to the fire academy in Weed, CA. For the past year, Joe has made incredible improvements in his overall fitness, especially on his olympics lifts. On his first day doing cleans, I remember Nabil and I double checking to see if he signed the liability waiver… because that’s exactly what he was. Little did we know that he would develop into one of our most technically sound olympic lifters. His ferocity and intensity during the workouts were inspiring and always pushed us. He also gave the 5:30 class some laughs with goofy things like doing handstand pushups with his hunting hat on and making his own version of the “Dougie”. With the work ethic he displayed at the Sweat Shop, there is no doubt in my mind that he will be successful at whatever he does. Joe, thanks for being such a great member of our Sweat Shop community! It’s comforting to know that next time a “Stubborn Fire” breaks way at Buckhorn, Joe W. will be there to put out the flames.

We hope you come back to visit soon!

____________________

Legitness of the Week

Overhead PR’s
Amy 65×5
Patrick 155×5
Cassie 75×5
Joel 145×5
Monica 85×5

Thurster PR’s
Jason 205×1
James R. 135×1
Rob P. 170×1
Mike B. 165×1
Michelle 85×1
Donna C. 110×1
Kasi 110×1
Bryan 165×1
Jin 175×1
Dustin 145×1

- Dustin performs 201 consecutive double unders (Sweat Shop Record).
- Charlie and Joe S. complete all 5 passes of the Death Ride = 130 miles
- Valerie completes 3 of 5 passes at Death Ride.
_____________________

Friday’s WOD:

A.) Thruster
1-1-1-1-1

B.)
3 Rounds
12 Front Squats
9 Burpee Pullups

results:

____________________

Thursday’s WOD:

10 Burpees then,

21-18-15
Deadlifts 225#/155#
Box Jumps

*Finish with 30 KB Swings

results:

Jessica doing toes to bar during CrossFit Open Workout #5

In less than one year Jessica has made some pretty dramatic improvements to her overall fitness, strength and body composition.  When she first started CrossFit she was using a blue band for pullups, she can now do chest to bar pullups and is super close to getting her first muscle up.  Aside from pushing hard each and every day she comes to the Sweat Shop, Jessica has also made some changes to her nutrition.  Keep up the great work, Jessica!  Here are a few of her workout stats:

Back Squat 180×3
Overhead Squat 120×5
Deadlift 220×3
403m Run 1:08
Sweat Shop Mile 7:01
“Nancy” 13:18

Name: Jessica Relei
Age: 26
Occupation: Hair Stylist

Q. How long have you been doing CrossFit?
A. Little over a year

Q. What were you doing for exercise before CrossFit?
A. Circuit and interval training at a small independent gym in Clayton.

Q. How did you begin training at CrossFit Sweat Shop?
A. A friend told me about crossfit I looked it up online and found the Sweat Shop.

Q.  What has been the most significant benefit/change since you’ve been doing CrossFit?
A. I’m in the best shape I’ve ever been in. I never knew how hard I could push myself in a work out till I did Crossfit.

Q. What is your favorite exercise or workout?
A. My favorite exercise is OVERHEAD SQUATS! Favorite workout is Nancy.

Q. What is your least favorite exercise or workout?
A. Would be so happy if I NEVER did the Barbara workout or thrusters again.

Q. What is your favorite healthy meal/snack?
A. Meatloaf and raw crunchy almond butter.

Q. What is your favorite cheat meal/snack?
A. Gelato and anything with chocolate in it. I love desserts!!!!!!!!!

Q. What do you enjoy most about training at CrossFit Sweat Shop?
A. Definitely all the people. Everyone is so motivating and encouraging makes it a lot of fun to workout…and of course all the challenging workouts.

Q.  Now that you’ve been doing CrossFit, what’s one thing you could never see yourself doing again?  (workout, nutrition, lifestyle, etc.)
A. Honestly don’t think I’ll ever workout in a gym again or eat grains unless it’s in a dessert. Haha.

Q. What is your proudest achievement?
A. Wish I could say a muscle up but haven’t got it yet. Competing in Femmefit and Fittest of the Sierras was a huge achievement for me. Having really never done competitive sports I didn’t think competing was for me until I did them.

Q.  What advice would you give to someone who is hesitant to try CrossFit?
A. Don’t be afraid just try it!

Q. What is your most sought over goal?
A. Biggest goal is to get a muscle up, get stronger with back squats, and when doing
squat cleans never sprain my wrist again.

____________________

Legitness of the Week

Overhead Squat PR’s
Rob P. 105×3
Jennifer 80×3
Mike B. 125×3
Matt M. 175×3
Patrick 155×3
Kasi 110×3
Nancy 60×3
Katherine 55×3
Joe W. 175×3
Dustin 125×3
Jason 215×3
CJ 205×3
Josh 240×3
JB 245×2 …so close to getting rep # 3, and so close to decapitating his own head on rep # 3

Back Squat PR’s
Jason 255×2
Trish 145×2
Eric 205×2
Patrick 305×2
Melaney 145×2
Bryan 205×2
James R. 155×2

-Jim D. receives Pankow’s Meritorious Award for Service for going above and beyond at his company and being such an awesome team player.  Nice work JD!
-Hiroshi’s Catering is a big success during it’s first week at the Walnut Farmer’s Market.  Be sure and check out Aaron’s booth, he’ll be there every Sunday now!
-Despite separated shoulders, 40 year generation gap, and risking public embarrassment, Friday’s 6am class learns the “Dougie” as part of their warm-up!

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Friday’s WOD:

“The Stress Factor”
800m Run
15 Squat Clean to Overhead
15 Pullups

403m Run
12 Squat Clean to Overhead
12 Pullups

200m Run
9 Squat Clean to Overhead
9 Pullups

results:

____________________

Thursday’s WOD:

A.) Back Squat
2-2-2-2-2

B.) 30 KB Swings (70/35)
5 Rounds of Cindy
80 Double Unders

results:

I still remember Valerie’s very first day at the Sweat Shop, the workout was Fran, she used only 15lbs. for the thrusters, she had to lie down several times during the workout, but she finished after 13 minutes.  Back then she would often times have to lie down during the warm up!  In the past 15 months Valerie has come religiously two times per week and has made some awesome gains, including a deadlift of 135×3, and back squat of 95×3!  I’ve been most impressed with her much improved ability to push herself during workouts.  Valerie is still the only member, male or female, that I’ve ever seen lying on the ground… OUTSIDE after a tough workout.

Name: Valerie
Age: 46
Occupation: Accountant

Q.  How long have you been doing CrossFit?
A.  since 12/19/09

Q.  What were you doing for exercise before CrossFit?
A.  I was paying monthly dues to Renaissance and not going!

Q.  How did you begin training at CrossFit Sweat Shop?
A.  I heard Mike Stark always saying “Nabil this and Nabil that..”  He piqued my curiosity. Then Charlie Hadsell talked my husband in to joining and my fate was sealed.

Q.  What has been the most significant benefit/change since   you’ve been doing CrossFit?
A.  I’m more alert, confident and happy. I feel stronger physically and
mentally.

Q.  What is your favorite exercise or workout?
A.  Any workout that doesn’t involve rowing.

Q.  What is your least favorite exercise or workout?
A.  Rowing!

Q. What is your favorite healthy meal/snack?
A.  Zuni Cafe Roast Chicken and Bread Salad (mostly salad, a little grilled bread)

Q.  What is your favorite cheat meal/snack?
A.  Chips and Onion Dip

Q.  What do you enjoy most about training at CrossFit Sweat Shop?
A.   1.) Nabil 2.) the encouragement and positive reinforcement from Nabil, JB and everyone I work out with 3.) it’s like having a personal trainer because so much emphasis is put on working out correctly 4.) the sense of accomplishment after every workout and the disbelief that I’ve completed it 5.) discussing the WOD with Joe, Mike and Charlie (and anyone else who will listen)!

Q.  Now that you’ve been doing CrossFit, what’s one thing you could never
see yourself doing again?  (workout, nutrition, lifestyle, etc.)
A.  I could never see myself being sedentary again.

Q.  What is your proudest achievement?
A.  I’m shocked that I go twice a week consistently, that I look
forward to Crossfit, and that I don’t give up no matter how tough the workout is.

Q.  What is your most sought over goal?
A.  I’m working on kipping when I do pull ups and I’m training for a 50-mile bike ride (Tour de Cure for Diabetes) in Napa on May 1.

__________________

Legitness of the Week

Back Squat PR’s
Nik 275×5
Helen 185×5
Sarah 120×5
Daniella 120×5
James G. 183×5
Jeff 200×5
Ron 183×5
Melaney 125×5
Aaron 315×5
Heejin 95×5
Lones 195×1
Dustin 165×1
Jessica 185×1
Lucinda 100×1 *Goal Achieved*
Kasi 155×1
Jason 285×1
Al 300×1
Christin 140×1
Tammy 200×1 *Sweat Shop Record*
Alex 475×1 *Sweat Shop Record*

Overhead Squat PR’s
Kasi 95×5
Katie 75×5
Patrick 115×5
Tom 70×5
Steve 135×5
Ron 90×5
Tammy 110×5
Melaney 85×5
Jessica 120×5 *Sweat Shop Record Tie*

Justin 8:50 “Helen” C2B *Sweat Shop Record*

Melaney receives Beast Mode Award during Thursday’s workout, where she hit 25 consecutive double unders!
Joe goes to the hospital for chest pain and when the doctors have him do a treadmill stress test he calls Valerie to bring him his running shoes, then proceeds to go 17 minutes before reaching his predicted max heart rate…. CRUSHING the souls of other cardiac patients!

____________________

Friday’s WOD:

750m Row
30 Wall Balls
30 KB Swings (53/35)
30 Box Jumps
25 Situps
25 Pullups
25 Pushups
20 DB Front Squats (45/25)
20 Ring Dips
20 Single Arm KB Squat (53/35)
1 Rope Climb

results:

___________________

Thursday’s WOD:

A.) 12 minutes to work up to 5 rep max Overhead Squat

B.) As many rounds as possible in 15 minutes:
5 Power Cleans (155/105)
10 Pistols
25 Double Unders

results:

Jim doing “Filthy Fifty” for his 50th birthday

Long-time Sweat Shop member, Jim D. recently turned 50 years old.  As a celebration of his birthday, as well as youngsters Nik and Joe W., Tueday’s workout was Filthy Fifty.  With Jim being the only person I know that enjoys doing “Murph” so much that he REGULARLY does it on his own, it was no surprise that he not only did very well at the Filthy Fifty, but strangely enough, he also enjoyed it!  Hats off to you Jim, you are an inspiration to many!

Name: Jim D.
Age: 50
Occupation: Construction Engineer–Preconstruction Manager/Estimator
with Charles Pankow Builders, Ltd.

Q. How long have you been doing CrossFit?
A.  About 18 months.

Q.  What were you doing for exercise before CrossFit?
A.  Before it closed, I (and my daughters, Kaitlin and Allison) worked out 2 days a
week at Velocity in Concord, where I met Nabil and James. In years prior
to working out at Velocity, I would try to stay active by swimming,
cycling, skiing, playing basketball (except when my back would go out)
and coaching my daughters’ soccer and softball teams.

Q.  How did you begin training at CrossFit Sweat Shop?
A.  I received an email from Nabil back in the Spring of 2008 announcing the opening
of the “Sweatshop”.  I immediately signed up because I knew Nabil would
kick my $%#& more than I would do on my own.

Q.  What has been the most significant benefit/change since you’ve
been doing CrossFit?
A.  I have a bulging disc in my back and since working
out at Crossfit and eating right (I lost 20 lbs) my core is much
stronger (I have my “4-pack” back). With a stronger core, my back does
not “go out” anymore, even when doing deadlifts.  Also, a major benefit
is learning from Nabil and James, who are awesome teachers.  They have
been instrumental in helping me set up a Health, Strength and
Conditioning program for the kids in Heritage Soccer Club.

Q. What is your favorite exercise or workout?
A.  The “Murph”.

Q.  What is your least favorite exercise or workout?
A.  The “Murph”

Q.  What is your favorite healthy meal/snack?
A.  Anything my wife, Kim, makes.  My favorite meal is grilled salmon (wild of course), quinoa, Kim’s spinach/walnut salad, and grilled veggies.

Q.  What is your favorite cheat meal/snack?
A.  A good Cab or Pinot,chocolate, ice cream (although Kim and I have found the virtues of Nada-Moo coconut milk ice cream), or dinner at Vada Vi.

Q.  What do you enjoy most about training at CrossFit Sweat Shop?
A.   I show up and Nabil or James have a workout all set up.  I don’t have to
think–just do.  Also, getting pushed by Nabil, James and my fellow
Sweat Shoppers.  I would never do these type of workouts on my own.

Q.  Now that you’ve been doing CrossFit, what’s one thing you could
never see yourself doing again?  (workout, nutrition, lifestyle, etc.)
A. Drinking soda.  But I won’t give up beer pops.

Q. What is your proudest achievement?
A. Kim and I working together to raise our girls to
be loving, healthy, active, athletic, independent and smart.

Q. What is your most sought over goal?
A. To live as long or longer
than Jack LaLanne.

_____________________

Tuesday’s WOD:

“Filthy Fifty”

50 Reps of each exercise:
Box Jumps
KB Swings (35/26)
Jumping Pullups
Walking Lunges
Knees to Elbow
Push Press (45/35)
Back Extension
Wall Ball
Burpees
Double Unders

results:

Jin showing the same love and care for a kettlebell that he shows for a bag of Taco Bell.

In just a little over one year, Jin has easily claimed the title Most Improved Sweat Shop Member.  I vividly remember his first workout, Thanksgiving Day 2009.  A fairly simple workout with pullups, pushups, air squats and a run, Jin did band assisted pullups, was not able to finish, and threw up in the parking lot afterward.  I tried talking to him after the workout, but he was not very coherent.  Fortunately he was able to pose for a group photo, sort of.  Less than one year later, Jin repeated that exact workout, this time instead of assisted pullups, Jin did the entire workout while wearing the 18lb. weight vest!  He finished with a faster time, and without the urge to throw up!  These days, Jin’s infectious high energy attitude not only get other members psyched up, but J.B. and I agree that it also really gets us stoked!  The fact that Jin can see as much improvement as he has with such poor eating habits, is a testament to his work ethic in the gym, I’m anxious to see what he is capable of once he finally gets his nutrition under control.

Name: Jin
Age: 36
Occupation: Healthcare

Q. How long have you been doing CrossFit?
A.  15 awesome and obsessive months!!
Woo hoo!

Q.  What were you doing for exercise before CrossFit?
A.  24 Hour Fitness. Bench
press, pec-deck flys, biceps curls followed by 20 minutes on either the
treadmill, stairmaster or elliptical.

Q.  How did you begin training at CrossFit Sweat Shop?
A.  My good buddy Eric Tsai kept asking me to try CrossFit.  He would ask me to go on many
occasions over a period of several months.  I kept putting it off because I
thought I knew what I was doing as far as exercise and ‘fitness’.  I was
very arrogant and ignorant about my approach to ‘fitness’.  Finally, he
strategically cornered me on Thanksgiving day and I happened to have no
excuses that morning and so I went.

Q.  What has been the most significant benefit/change since you’ve been
doing CrossFit?
A.  My level of overall fitness has increased dramatically. I’m
doing movements and exercises that I never thought or cared to do. Exercises
that I never knew would be so beneficial and practical to the everyday
movements we perform daily.

Q. What is your favorite exercise or workout?
A.  I really enjoy those days where there are 2 or 3 parts to the workouts.  You know A…..B…..C.  I also
like that I do NOT know ahead of time what WOD awaits us for that particular
day.  We are like sheep ready to be slaughtered.

Q.  What is your least favorite exercise or workout?
A.  Burpees.  That’s such aretarded movement.  These need to be banned.  Plus my knees get dirty after
doing burpees.

Q.  What is your favorite healthy meal/snack?
A.  No such thing exists.

Q.  What is your favorite cheat meal/snack?
A.  Finally, an easy question:  all beer, ice cream, cheesecake, pumpkin pie, anything from Teacake Bake shop, Cheetos, and almost all fast food except Jack-in-the-Box (its too greasy)

Q.  What do you enjoy most about training at CrossFit Sweat Shop?
A.  The coaches, camaraderie, people and the atmosphere of the Sweatshop are what
makes the Sweatshop what it is.  The encouragement from fellow CrossFitters
and the coaches yelling at me to “pick up that damn bar Jin!!!”  We’ve all
been there where we’re in the middle of a brutal WOD and you know that the
person next to you is hurting just as bad as you are.  When you see her or
him keep on it, it gives you that 2nd or 3rd wind to keep going.  I’ve done
several WODs at home by myself and it is just NOT the same.

Q.  Now that you’ve been doing CrossFit, what’s one thing you could never
see yourself doing again?  (workout, nutrition, lifestyle, etc.)
A.  The treadmill, stair-master or God forbid, the elliptical (another retarded
piece of equipment).

Q. What is your proudest achievement?
A.  there are several:  finishing the “Murph” and getting my
first ‘Muscle up’…..hellz yeah!!!!

Q. What is your most sought over goal?
A.  I know I have to change my diet and nutrition habits.  I know it’s a joke but I’ve developed such bad eating habits over my entire life.  I lived off fast food throughout high school
and college.  My wife does a great job to encourage me to eat more veggies
and fruits everyday.  She buys fresh, local, organic fruits and veggies from
the local farmers markets every week. She’s a doll!

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Legitness of the Week

Just four weeks after having a baby, Jennifer returns for a workout… and in doing so beats Mark as first one back to the gym after baby!
Youth athlete Ethan PR’s on deadlift…. again!  310×3

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Thursday’s WOD:

“DT”

5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Press

results:

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Friday’s WOD:

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

B.) 2 Rounds
3 minutes Max Reps Double Unders
2 minutes Max Reps KB Swings (53/35)
1 minute Max Reps Pistols

divide double under reps by 2
multiple pistols reps by 2

results:

Ryan & Tammy during one of their many vacations

Definitely the Sweat Shop member most likely to be encouraging fellow members during a workout, Tammy is often times heard giving words of encouragement louder than myself or JB!  Whether it’s during a workout, or just after she finishes, Tammy is almost always right there cheering on each and every one of the final finishers.

Name: Tammy

Age: 35

Occupation: Oncology/Respiratory Nurse

Q.  How long have you been doing CrossFit?
A.  1 year & 1 month

Q.  What were you doing for exercise before CrossFit?
A.  I worked out at Fitness 19 doing 45 minutes of elliptical/treadmill cardio 2x/week.  I also had a personal trainer on the side.  In fact, he is the one who first suggested CrossFit to me prior to him leaving California moving back home to Georgia.  He thought I would love it, and he was right.

Q.  How did you begin training at CrossFit Sweat Shop?
A.  Ceej!  CJ and I work together, and I remember him coming to work SORE, telling me about these crazy workouts he had just started doing.  I used to like to find out what muscle was sore on him and then punch him there!  Needless to say, when I joined the Sweat Shop and felt his pain, I stopped doing that   I have thanked him quite a few times for bringing me to the Sweat Shop, and cursed him once for it while completing the last mile of Murph.

Q.  What has been the most significant benefit/change since you’ve been doing CrossFit?
A.  The most significant and hardest change by far was my diet.  I didn’t realize how much crap I ate!  It was all processed foods, if you could even call it food.  The most appropriate word would probably be “chemicals”.  I now eat a lot more organic vegetables, and fruit, grass-fed beef, and free-range chicken and eggs.  But I still struggle with nutrition.  And some months are better than others.  I am a work in progress.

Q.  What is your favorite exercise or workout?
A.  I love Squat and Power Cleans.  I don’t necessarily love how they make me feel during a WOD, but I love the technique, and the movement itself.  I like pullups, probably becasue its the first time EVER in my life that I can do them, and I like rowing.  It’s safe to say I’ll never come in first after a 403m run, but I have a damn good chance at it on a 500m row.  I don’t know if I have a favorite WOD.  They all hurt so much its hard to say…

Q.  What is your least favorite exercise or workout?
A.  In order:  Burpees, more than two 403m runs in any WOD, pushups, and thrusters.  I also pray that I miss “Barbara” for the rest of my CrossFit life!

Q.  What is your favorite healthy meal/snack?
A.  Sauteed zucchini and yellow squash or brussel sprouts with grilled shrimp.  I could also live on tuna sashimi.

Q.  What is your favorite cheat meal/snack?
A.  Bread and butter, and desserts.

Q.  What do you enjoy most about training at CrossFit Sweat Shop?
A.  I love the people.  I love that on a day where I feel weak as hell, or during the 2nd round of a 5 round WOD I’m not certain I’m going to live through, fellow Sweat Shoppers take the time to cheer me on.  You are all so amazing and I am inspired by your accomplishments every day.  I am truly delighted when you all succeed a goal, just as much as when it’s me succeeding.  I love the high I get after 90% of the WOD’s.  I love being a strong woman, it carries over into my day-to day life.

Q.  Now that you’ve been doing CrossFit, what’s one thing you could never see yourself doing again?  (workout, nutrition, lifestyle, etc.)
A.  I will never eat Cool Whip again.  Amen.

Q.  What is your proudest achievement?
A.  The ability to do a single unassisted pullup.  Even though I can do more than one now, that first one was monumental… it’s the little things that are the most amazing.  I was also pretty damn proud of taking over the Sweat Sho[p squat clean record…sorry Helen, but to take it from someone I consider “bad-ass” was a proud moment.

Q.  What is your most sought after goal?
A.  To complete a WOD containing pullups, and see “Rx’d” after my name and time!

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Tuesday’s WOD:

A.) Snatch
2-2-2-2-2

B.) 7 minutes to complete:
800m Run
25 Overhead Squats (95#/65#)
Double Unders for REPS

results:

Helen - Front Squat 145#

Name:  Helen Papas
Age:  33

Notable Stats:
Max Pullups: 28
Deadlift: 225×5
Squat Clean: 130
Fran: 4:59
Helen: 10:29 (C2B)

Q.  How long have you been doing CrossFit?
A.  About 2 years

Q.  What were you doing for exercise before CrossFit?
A.  Before CF, I was your typical gym rat.  Free weights, TaeBo, Yoga , and a lot
of running outside.

Q.  What has been the most significant benefit/change since you’ve doing CrossFit?
A.   I played soccer for 16 years and was a collegiate soccer player, but CF has
allowed me to get in the best shape of my life, not just physically, but mentally as
well. It always amazes me how challenging a workout can be, and during the workout,
I’m thinking “I can’t do this, I need to stop, I don’t want to do Crossfit anymore”
and then before I know it, I’m yelling “TIME!”  It just makes you a stronger person,
period

Q.  What is your favorite exercise?
A.  Squat Cleans: I like how it generates so much power and it is always a work
in progress for me.

Q.  What is your least favorite exercise?
A.  Bench Press:  Just don’t like how it feels.

Q.  What is your favorite healthy meal?
A.  Salmon or filet mignon on top of mixed organic greens, coleslaw, nuts, and
dried cranberries

Q.  What is your favorite cheat meal or snack?
A.  Fish and chips, gluten free pizza, and I love ice cream

Q.  What do you enjoy most about training at CrossFit Sweat Shop?
A.  Life can be stressful and hectic, but as soon as I walk into the box I can
leave it all behind. It allows me to go to a place filled with positivity from all of the cool members and motivating environment.

Q.  Now that you’ve been doing CrossFit, what’s one thing you could never see yourself doing again?  (workout, nutrition, lifestyle, etc.)
A.   I could never see myself working out just to get ‘lean and toned’, while stressing about not getting 
‘too bulky’ .  Now, I could care less how big or little I look as long as I feel strong, feel good, and am able to feel that high after a really hard workout. The weight of the WOD doesn’t care how much I weigh, so why should I?

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Tuesday’s WOD:

4 Rounds

20 Summo Deadlift High Pulls
12 Ring Dips
20 KB Swings
20 Wall Balls

results:

Name:  Aaron Thorne

Age: 28

Height/Weight:  6’0″ 175lbs.

Clean  265
Deadlift  511
“Helen” 8:58 (C2B)

Occupation:  Sushi Chef

Q.  How long have you been doing CrossFit?
A.  11 months

Q.  What were you doing for exercise before CrossFit?
A.  Power Lifting, traditional strength training, plyometrics, basketball

Q.  What has been the most significant benefit/change since you’ve been doing CrossFit?
A.  I feel more explosive.  My strength has increased.  I view food in a completely different way.  The mental toughness to get through, and excel at the workouts has carried  over to all aspects of life. 

Q.  What is your favorite exercise?
A.  Tie between deadlifts and power cleans.

Q.  What is your least favorite exercise?
A.  Burpees

Q.  What is your favorite healthy meal?
A.  Free range organic chicken breast (grilled w/ garlic, salt, pepper, coriander, and chinese spice)  Steamed green beans with butter and salt.

Q.  What is your favorite cheat meal/snack?
A.  Start with a pint of Guinness, then tonkatsu ramen with 2 cokes, followed by 10 Sour Powers.

Q.  What do you enjoy most about training at CrossFit Sweat Shop?
A.  Atmosphere.  I love the WOD’s and experiencing challenges that I’m not good at, but there is something about experiencing these feats with a positive, and enthusiastic group of people.

Q.  Now that you’ve been doing CrossFit, what is one thing you could never see yourself doing again?  (workout, nutrition, lifestyle)
A.  Bicep curls, leg extensions, crunches.

“A dojo is a miniature cosmos where we make contact with ourselves – our fears, anxieties, reactions, and habits.  It is an arena of confined conflict where we confront an opponent who is not an opponent, but rather a partner, engaged in helping us understand ourselves more fully.”   -John Hyams

My dojo is the Sweat Shop
My opponent is the WOD
-Aaron Thorne

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Monday’s WOD:

4 Rounds

10 Deadlifts
15 Pushups
15 Box Jumps
403m Run

results:

 13 year old Ethan gets ready for his upcoming rugby season by hitting a new PR on his Deadlift, 5 solid reps at 215lbs!  Awesome job, Ethan.

Here is another kid I first saw back in 2007 while he was competing in the first ever CrossFit Games…at the age of 15!  Apparently he has now been doing CrossFit for about 6 years, and is hitting some pretty big numbers.    Here is a video of 18 year old Connor Martin nailing an overhead squat of 250lbs.  Pretty sick!

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Friday’s WOD:

6 Clean & Jerks
250m Row

6 Clean & Jerks
2 Rope Ascents

6 Clean & Jerks
25 KB Swings

6 Clean & Jerks
25 Box Jumps

6 Clean & Jerks
403m Run

results:

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Saturday’s WOD:

A.) Thruster
1-1-1-1-1

B.) 21 Thrusters
15 Knees to Elbow

15 Thrusters
12 Knees to Elbow

9 Thrusters
9 Knees to Elbow

results:

 Name: Criselda Thorne

Age: 27

Q.  How long have you been doing CrossFit?
A.  7 months

Q.  How did you get into CrossFit?
A.  My husband Aaron introduced me to CrossFit.  I wanted to make a major lifestyle change and that meant eating healthier and exercising more.  I was bored of the regular thing I would do at the gym and would lose my motivation to exercise.  Crossfit seemed to be a better fit for me.  I really like the supportive environment and the diverse workouts.

Q.  What has been the most significant benefit/change since you’ve been doing CrossFit?
A.  My energy, strength, fitness level and confidence have increased.  I eat healthier and I have a better awareness of properly balanced meals.

Q.  What is your favorite exercise?
A.  Though I still need to improve, I enjoy squat cleans and deadlifts.  Box jumps are fun too!

Q.  What is your least favorite exercise?
A.  Thrusters, wall balls, rowing, summo deadlifts high pulls.

Q.  What is your favorite healthy meal?
A.  Green beans tossed in salt, pepper and butter with a grilled ribeye steak.

Q.  What is your favorite cheat meal/snack?
A.  Cheat meal – pasta and pizza
     Snack – ice cream, chocolate and cookies (I love Oreos)

Q.  Now that you’ve been doing CrossFit, what’s one thing you could never see yourself doing again?  (workout, nutrition, lifestyle, etc.)
A.  Bosu Ball workouts, plus I will never look at corn the same way.

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Tuesday’s WOD:

A.)
Front Squats
5-5-5-5-5

B.)
10 Hang Squat Cleans
20 Knees to Elbow
30 Box Jumps
40 KB Swings

results: