Congratulations to Katie, who got her first muscle up earlier this week!  Also worth nothing, she is one of the first (girl OR guy) I’ve seen to get their first muscle up starting from a fully extended position.

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Legitness of the Week

Katie gets her first Muscle Up!
Rene gets her frist Muscle Up!
Michelle reaches her goal of 2 UNASSISTED pullups!
Rene teaches her first class at the Sweat Shop
Nina Deadlift 190×1

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Friday’s WOD:

Push/Split Jerk
3-3-3-3-3

B.) 403m Run
then 3 Rounds of:
20 Walking Lunges w/ plate 45/25
12 Plate Burpees to Overhead

results:

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Thursday’s WOD:

A.) 2 Snatches of the minute for 15 minutes

B.) 200m Run
15 Overhead Squat 95/65
15 Sumo Deadlift High Pull 95/65
1 Rope Climb

200m Run
12 OHS
12 SDHP
1 Rope Climb

200m Run
9 OHS
9 SDHP
1 Rope Climb

results:

Justin’s crushing performance on last year’s Open WOD#1 had Nabil’s parents and I very concerned for his barbell.

It’s that time of year! Registration for the CrossFit Games Open Qualifiers is now open! This year, the Open will officially kick off on February 22nd.  If you are unfamiliar with the Open Qualifiers, it is one of the most unique competitions in the world in that CrossFitters across the globe compete together in a 5-week competition. At the start of each week, a new workout is posted and you have until the end of the week to submit a score from either a video submission or at a nearby registered affiliate. From my experience last year, it was really awesome to be able to compete with and cheer along fellow Sweat Shoppers. Like last year, we will be hosting the workouts at the Sweat Shop, however, we will also be traveling to some of our neighboring friends who will be opening up their gym to host the workouts in a competitive head to head environment. If you are interested in competing here are the details:

- Register on the CrossFit Games site.
- Pay the one-time fee of $20 for all five 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.

Seeing how far you all have come in the past year, Nabil and I are super excited to see you guys crush it this year! Let’s get after it Team Sweat Shop!

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Wednesday’s WOD:

As many rounds as possible in 6 minutes:
10 Toes to Bar
10 Pushups
10 Wall Balls

-Rest 90 Seconds-

As many rounds as possible in 6 minutes:
10 Pullups
10 Single arm KB Squats
10 Box Jumps

-Rest 90 seconds-

As many rounds as possible in 3 minutes:
10 KB Swings
5 Burpees

results

Jason doesn’t rely on mirrors to perfect his form, he utilizes proprioceptive cues and his own kinesthetic awareness

Here is an excerpt from a great post from the blog Sarah Finding Fit

Wringing my innards into twisted triangle… it occurred to me that there aren’t mirrors at Crossfit either. Bringing into question, what is the function of mirrors in a gym anyways? One would say that they allow you to visually check form… but from my own personal experiences, they also encourage judgment, enforce stereotypes and even sometimes build insecurities. One might say that it seems counter-intuitive to have a gym without mirrors… but I’d argue that without them, we learn how the motions feel, how our body moves… We might grunt. But we don’t stare at ourselves. We don’t inspect or criticize. Instead, we trust our coaches and buddies to help press us into the precise positions. We engage…we connect… We are forced to develop the ability to feel how to do the movement correctly. And we adjust it slightly for each person based on their own body capacity. By removing the mirrors we also become blind to body image… we remove personal profiling. Mirrors don’t measure success. Mirrors don’t lift the weight. Mirrors don’t teach how to flip into wheel. Mirrors build boundaries; they push us into categories, when in-fact, size doesn’t influence ability and looks don’t impact ones willingness to test limits.

Read full post here.

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Tuesday’s WOD:

A.) 500m Row

B.) Front Squat
7-7-7-7-7

C.) 5 minutes Max Reps Double Unders
*start with 5 Burpees
*perform 5 Burpees each minute on the minute

results:

If you have not already noticed, there is a lot of technique that goes into rowing, at least good rowing that is.  Most of us, including myself, have a great deal of improvements that can be made simply by addressing proper row technique.  We are fortunate to have Dave D’Englere, a certified row instructor, and trainer at Diablo CrossFit (as well as husband to the wonderful Donna D.) who will be putting on a row clinic for us on Sunday Feb. 26th 9am at the Sweat Shop.  The cost will be just $10 for Sweat Shop members.  We will be limiting registration to just 8 people so that everyone will get lots of instruction, however, this also means that all slots are likely to fill up quickly, so if you are interested see James or I to reserve your spot.  The clinic will last approximately 2 hours.

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Monday’s WOD:

A.) Deadlift
5-4-3-2-1

B.) 4 Rounds – 90 seconds each round:
12 KB Swings 70/44
70m Run
Max Reps Box Jumps

No rest b/t rounds

results:

While the event is still several months away, if you are interested in joining the Sweat Shop team that will be participating in the NorCal Tough Mudder on Sunday September 30th, in Patterson, CA (about an hour and a half from here, down I-5) be sure and register asap.  The registration fee goes up on Wednesday, and the event will eventually sell out.  I’ve requested that we get the first heat time on Sunday, which is 9am, so hopefully we’ll have a less congested race course!

Click on the link here, find CrossFit Sweat Shop from the drop down menu, register!  password is:  crossfit

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Saturday’s WOD:

9am

8 minute AMRAP:
5 Power Cleans 155/105
7 Burpees
10 Toes to Bar

REST 2 minutes

7 minute AMRAP:
5 Front Squats 155/105
10 Pushups w/ release
15 Box Jumps

complete (2) 70m sled push at any point during workout

_________

10am

A.) Back Squat
5-5-5-5-5

B.) 30 KB Swings 70/44
5 Rounds of “Cindy”
5 Pullups
10 Pushups
15 Air Squats
finish with 75 Double Unders

results:

Here are lots of reasons why you should not compete, as well as the things I love most about competitions

With the CrossFit Open right around the corner, as well as a different local CrossFit throwdowns popping up just about every weekend, there are a lot of CrossFit gyms posting blogs about “Why You Should Compete”.  However, if you have done CrossFit competitions, or have ever even thought about doing a competition, here are some reasons why you should definitely NOT compete.

1.  You probably won’t know what the workouts are until the day of the event, so practicing the workouts is out of the question.

2.  There is a good chance you’ll have to do an exercise(s) you are not good at.

3.  Lots of pressure to perform well, on the spot.

4.  If you do not finish at the top, your weaknesses will be clear to you, as well as others.

5.  Pre-competition anxiety.

6.  You may be required to do something that you have never done before and unsure if you are even capable of doing.

7.  There will likely be someone competing that is older, younger, skinnier, fatter than you, or has been doing CrossFit for less time than you have, and they may absolutely DESTROY you.

8.  Regardless of external circumstances, at the end of the day you have to take full accountability for your performance.

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Legitness of the Week

JB 210 consecutive double unders – New Sweat Shop Record
Ryan K. gets his first Muscle Up!
Rob P. gets his first Muscle Up!

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Friday’s WOD:

A.) 8 minutes to reach 2 Rep Max Weighted Pushup

B.) 3 Rounds
403m Run
5 Muscle Ups
15 DB Thrusters 45/25

results:

____________

Thursday’s WOD:

A.) 2 Cleans on the minute for 15 minutes
*increase in weight at minute 5 and minute 10

B.) 21-15-9
Plate Thruster 45/25
Burpee w/ lateral jump over plate

results:

Yesterday was Giana’s 5th birthday and it is already apparent how the media is affecting her development.  I can only hope that as she grows older she will be have a variety of healthy things that give her a sense of value, identity, and worth, rather then simply how she looks.

Check out this trailer to the movie Miss Represenation, written, directed and produced by Jennifer Siebel Newsom, wife of former SF Mayor Gavin Newsom.

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Wednesday’s WOD:

A.) Push Press
3-3-3-3-3

B.)  4 variations of:
10 Burpees
30 Situps
40 Squats
50 Double Unders

results:

Respect at the Sweat Shop is earned through hard work and integrity, not by having the fastest time on the whiteboard.  If on more than one occasion you’ve ever done fewer than the prescribed number of reps in a workout I can GUARANTEE that James and I are aware of it.

It’s one thing if you are doing it because you realize mid workout that you are in over your head, you are exhausted, and you don’t think you’ll be able to finish before the next class comes in for their workout.  In this case, reduce the amount of weight (if there are exercises that involve external loads), or move up to a pullup band that offers more assistance.  If there are only body weight movements, the only option may be to reduce the number of reps; that’s fine, just make note of it so that if you repeat the workout in the future you accurately track your progress.

If you are doing fewer than the prescribed number of reps (even just cutting 1 or 2 reps), for the sake of having the fastest time, you should be ashamed.  I read something recently from a CrossFit blog post that said, “No one cares about your time except you.  Everyone cares if you cheat.”  In your attempt to gain the respect of some by having the fastest time, you will very likely lose the respect by all for lack of integrity.

Check out this excerpt from a post from CrossFit Hollywood:

I love my job. I love seeing people make incredible transformations. I love seeing people hit PR’s. I love helping people achieve things they never thought possible. I love the fact that our athletes are great at fundamentals and that that greatness gives CFHW a solid reputation around the Crossfit community. What I don’t love is when someone’s ego gets in the way of me loving my job. Your ego has no place inside a Crossfit gym, and definitely not inside CFHW. No matter how bad-ass you think you are, there will come a time where you will have your ass handed to you by someone far superior to you. What sense, then, does it make to let your ego get in the way of your training? The whole reason you are at the gym should be to improve yourself, not to have bragging rights. Here are some ways that your ego gets in the way of improving yourself:

Read full post here.

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Monday’s WOD:

20 Pullups
20 Box Jumps
20 Toes to Bar

30 Overhead Walking Lunge w/ plate 45/25

20 Toes to Bar
20 Box Jumps
20 Pullups

403m Run w/ plate 45/25

results:

Watch the video from the CrossFit Journal here (Windows / Mac)

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Saturday’s WOD:

9am
403m Run
then 3 Rounds of:
25 Air Squats
20 Box Jumps
15 Pushups with release
10 Toes to Bar
5 Burpees

*complete (2) 70m sled push 100/65 at some point during workout

________

10am

A.) Deadlift
5-5-5-5-5

B.) 20 DB Squat Clean to Overhead 45/25
200m DB Farmer’s Carry
20 DB Squat Clean to Overhead

results:

This Sunday at the Sweat Shop 9:30am – 11am we’ll be having:

1.) Open Gym – come and get your Sunday workout on!

2.) Fleet Feet of Pleasant Hill will be holding a trunk sale at our gym.  Lots of shoe styles have been coming out lately for CrossFit and minimalist running.  All shoes will be 20% off!

2.) Sac Town Throwdown team tryout workout:

The qualifying workouts are:

1) 750m Row

2) 10 minutes to reach heaviest 1 Rep Squat Clean to Overhead

3.) 3 Rounds of:
15 Wall Balls
15 Pullups
30 Double Unders

then, 15 Front Squats (185#/125#)
403m Run

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Friday’s WOD:

15 minute clock:
800m Run then,

1 Ground to Overhead 95/65
1 Burpee

2 GTO
2 Burpees

3 GTO
3 Burpees

etc., etc.,

results:

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Thursday’s WOD:

A.) 15 minutes to work up to 1 rep Snatch

B.) 15 minutes to work up to 1 rep Clean & Jerk

C.) 5 minutes:
800m Run
Max Reps Burpees

results:

Sooner or later you are going to need to learn how to use it.  It’s only awkward in the beginning.

Check out this post from CrossFit South Bay

In many of the activities we participate in as CrossFit athletes, our grip strength can be a major advantage or set back. Cleans, snatches and deadlifts all rely heavily on our grip strength. In addition, combining these movements with kettlebell swings or pull-ups is a recipe for grip fatigue. Thus, as CrossFitters, we are always looking for ways to be more efficient in longer workouts, as well as increasing our ability to pull heavy (deadlift, clean, snatch), and the hook grip is a great way to do that.

Read full post here.

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Tuesday’s WOD:

4 Rounds
403m Run
15 Wall Balls
12 Ring Dips
9 Power Cleans 155/105

results:

What is CrossFit? In my opinion it’s the most effective approach to overall fitness that can be modified to fit anyone’s current fitness level. And it’s super fun!
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Monday’s WOD:

A.) Overhead Squat
7-7-7
*score sum of 3 sets

B.) 30 KB Swings (70/44) in 1 minute, then REST for 1 minute
*5 total work sets
*if unable to complete 30 in 1 minute, you must drop down in KB weight for next set

results:

While we are about to begin the CrossFit Games season, starting with the CrossFit Open in February, there is more to CrossFit than lifting weights and doing CrossFit competitions.  From what I have heard, Tough Mudder is a fun and challenging way to test your fitness outside of the gym.  Last year the event was at Squaw Valley, this year they’ve moved it to Diablo Grande, which is off I-5, about an hour and a half away from here.  While the event isn’t until Sunday September 23rd, they have already opened up registration.  And while you will still be able to register after January 31st, the price will continue to go up as the event gets closer, not to mention I’m sure it will eventually sell out.  I’ve setup a Sweat Shop Team to compete on Sunday and have requested a 9am start time, lets get as many Sweat Shop members and friends as possible and get ready to have a good time!  For those that don’t want to wait until September to compete, there is a Tough Mudder in SoCal Feb. 25th and 26th that Admir will be participating in.

Click here to register for the CrossFit Sweat Shop Tough Mudder Team for the Sept. 23rd event in NorCal! password is: crossfit

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Saturday’s WOD:

9am

“Dude Where’s My Car?”
10 Burpees
15 Power Cleans 135/95
600m Run (locate JB’s truck)
30 KB Swings 53/35
25 KB Squats
600m Run (back to Sweat Shop)
20 Pullups
12 Power Cleans
10 Burpees
8 Power Cleans
200m Run

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10am

A.) Strict Press
3-2-1-1-1

Weighted Pullup
1-1-1-1-1

B.) 3 Rounds
10 Thrusters 95/65
5 Burpees
200m Double Medball Carry

results:

Sad that your fantasy football league is over? Don’t be! Join the next big thing! Fantasy Paleo!

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Legitness of the Week

Back Squat x 3 PR’s
Melia 110

Deadlift x 3 PR’s
Joe S 270
Dana 250
Rob P 345
Nina 175
Garth 125
Amy 195
Carolyn 165
Joel 375
Jin 325
Cassie 235
Kasi 220
Bill 275
Jim D 300
Dustin 255
Jeff 315

- Nabil, Rikus, and Helen represent the Sweat Shop competing at the OC Throwdown!
- Patrick represents the Sweat Shop at the Garage Games at Lalanne Fitness!
- Justin, Charlie, and Matt crank out muscle ups with ease on Friday’s WOD!

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Friday’s WOD:

20 Minute clock
403m run then,

As many rounds as possible of:
6 Ring Dips
6 Pullups
15 Box Jumps
20 Wall Balls

OR

ADV Alternate
3 Muscle Ups
15 Box Jumps
20 Wall Balls

*Must complete (1) 70m Sled Push (135#/90#) and (2) rope climbs before time expires.

results:

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Thursday’s WOD:

“Showcase Showdown”
3 Rounds of:
15 Pullups
15 KB Swings (53#35#)

3 Rounds of:
25 Pushups
25 Double Unders

*Must accumulate 1200m of running at any point during the WOD.

results: