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

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

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Wednesday’s WOD:

As many rounds as possible in 15 minutes:

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

results:

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

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

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

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Tuesday’s WOD:

2 Rounds

500m Row
20 Toes to Bar
20 Wall Balls

403m Run
20 Toes to Bar
20 Wall Balls

results:

For all the new Sweat Shop members who are unfamiliar with Fran, she is probably the most popular CrossFit benchmark workout.  You could go to any CrossFit gym across the country, or world, and they all know that Fran is a short, but super intense workout that consists of 21 thrusters, 21 pullups, 15 thrusters, 15 pullups, 9 thrusters, 9 pullups.  Prescribed weight for the thrusters, for those that are capable, is 95lbs. for men, 65lbs. for females.  Good times are 5-7 minutes, really good times are 3-4 minutes, elite times are sub 3 minutes.

Doing “Fran” chest to bar (C2B) for the first time at the 2008 CrossFit Games added almost 2 minutes to my previous best chin-over-bar Fran time.  Since the Games in 2008, I do all (almost all) of my workouts C2B only.  I choose this option mainly because unlike chin “over” bar, c2B is definitive, if you feel your clavicle make contact with the pullup bar, the rep counts, if you don’t, it does not count.

Check out this video of Kevin Montoya doing a legit c2B Fran, in under 3 minutes.  Even better than his performance is the guy that enters the frame during his workout and lazily rolls around on a physioball for a bit, then performs some crunches, all the while Kevin goes all out on a grueling 3 minute workout.

Watch video here ( Windows / Mac )

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Monday’s WOD:

“Fran”

21-15-9
Thrusters
Pullups

results:

Here is a great post from CrossFit Impulse (Alabama) which more than answers the question, “How Often Should I CrossFit?”  I too get asked this quite often.  My short answer to most people who currently do some form of exercise is to start out by doing one or two CrossFit workouts per week, substituting them for one or two their current workout days.  Then over several weeks time, increase the number of CrossFit workouts as their body begins to recover from them at a faster rate.  However, the folks over at CrossFit Impulse have gone in much more detail as to how to approach workout frequency, etc.

Below is an excerpt that addresses advanced athletes, but be sure to click on the link to read the full post as it addresses all levels of athletes.

Rest is still important when programming with this model, but an advanced athlete might sometimes reduce his rest day to an “active rest” day. This means that instead of complete rest the athlete would participate in a short and/or light workout that does not substantially tax his body. This maintains neuro-muscular pathways. However, for life-long fitness I recommend everyone take at least one day of complete rest each week. Lofty ambitions and competitive goals are good, but not if you irreparably break yourself trying to achieve them.

Read full post here.

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Saturday’s WOD:

9:00am

OH Walking Lunges
20 Pullups
10 Burpees

403m Run
30 Box Jumps
10 Burpees

OH Walking Lunges
40 Pushups
10 Burpees

403m Run
50 Double Unders
10 Burpees

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10:00am

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

B.) 500m Row - REST - REPEAT

results:

I can’t stress enough how important, even more so than exercise, nutrition is for overall health and wellness, as well as making changes to your body composition.  Even without following a strict paleo guidelines, I can see and feel a dramatic difference.  I’ve also been able to realize how various foods negatively affect my body and the way I feel by completely removing them for a period of time, and then reintroducing them into my body when I slip up.  I highly recommend Robb Wolf for his knowledge on paleo nutrition and his practical approach for implementing it in a modern world.

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Wednesday’s WOD:

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

B.)
20 Double Squat Wall Balls
403m Run
15 Double Squat Wall Balls
50 Double Unders

results:

When I was in college I had an economics class that was on the 8th floor of a 10 story building that housed hundreds of classrooms and labs.  The class was at 9am on M,W,F, so it was an extremely busy time and the lobby was always packed with students trying to get on one of the six elevators.  Within a couple of days I grew tired of waiting in line to get on an elevator.  Even more frustrating was being on a packed elevator, only to find that at least half of the people were only going up one floor, two at the most, all of which were perfectly healthy young adults!  I vowed never to take elevator and took to the stairs from then on.  Walking up the eight flights of stairs was boring, so I began to sprint them each day.  I also began timing myself, trying to beat my best time on each attempt.  Soon I began bringing less and less to class in an attempt to break one minute from bottom to top.  My morning stair sprint was far more important to me than the class that awaited.  This was long before my CrossFit days, but each time I sprinted up those stairs I always got a since of accomplishment for choosing, and embracing, the route that was not as convenient.

Here is an excerpt from a post on convenience from Kitsap CrossFit:

Life is work and we need to do the work. Our health and all-around well-being depends on it. I’m not saying that we should never be comfortable or never take the easy route, but it shouldn’t be the only option. We have to think about the repercussions and results (or lack of) that come from embracing easy.

CrossFit is not convenient; it is not comfortable or easy. It is not convenient to be sore. It is not comfortable to have ripped and bloody hands or rope burns. It is definitely not easy to lift that heavy load, to sprint hard all 400 meters to the end, or stay steady through a 2K row. Sticking to the Zone or going Paleo is not convenient. For some of you the trek to the box is not convenient. What CrossFit is: incredibly hard work, lots of sweat, maybe some tears and above all commitment. So why do you do it?

Read full post here.

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Tuesday’s WOD:

A.) Overhead Squat
3-3-3-3-3

B.) As many rounds as possible in 9 minutes:
3 Burpees
6 Pullups
9 KB Swings

results:

The 5:30pm class after Monday’s alternating tabata workout

I can imagine anyone’s first visit to a CrossFit gym can be an intimidating experience.  Even with super cool members, and a nice trainer, walking into an environment like this can be a bit scary for most people, even those that are veteran exercisers.   Here is an excerpt from a post from CrossFit Rehoboth (Delaware), written by a member that compares their first experience at a CrossFit gym, versus a “Globo” (regular commercial) gym.  Having worked in both environments, I can honestly say this member’s account is right on the money!

Ropes and gymnastics rings hanging from the ceiling. Kettlebells. Weight racks. Weird rubber weights. Lots and lots and lots of places to do pull-ups. Instead of mirrors, the walls are covered with dry-erase boards. And peoples names are listed under various workouts that have girls’ names as the titles. Obviously people compete over everything here. As people finish the workout and peel themselves off the floor, you notice that they all seem to be friends.

Read full post here.

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Monday’s WOD:

Alternating TABATA

Pistols (single leg squat)
Box Jumps

Single Arm Dumbbell Thruster
Burpees

20 seconds of work, followed by 10 seconds of rest
alternate b/t first two exercises until completing 8 sets of EACH, then move on to next two exercises

results:

Props to J.B. who got his CrossFit Level 1 Certification in Novato this past weekend.  If you look closely, you’ll see another familiar Sweat Shop face.  Third from the left, in the back row, Kenny, who used to workout at the Sweat Shop, now workouts out regularly at a CrossFit in Solano, since his move last year.  Congratulations guys!

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Saturday’s WOD:

3 Rounds

10 Ground to Overhead
10 Pullups
403m Run

results:

Even if you are hesitant to purchase of pair of Vibram Five running shoes because of their funny looks, you should at least be aware of the drawbacks to conventional running shoes, and understand how altering your running mechanics can greatly reduce the impact forces put on your body each time your heel strikes the ground.  Check out this video preview for more.  (Windows / Mac)

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Legitness of the Week

Sweat Shop newcomer, Justin, already putting up some big performances in just his second week at the Shop
Brother Don get his first Muscle Up back home at BTB CrossFit in Atlanta

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Friday’s WOD:

As many rounds as possible in 15 minutes:
4 Handstand Pushups
8 Summo Deadlift High Pull
12 Box Jumps

results:

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Thursday’s WOD:

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

B.) 70 Knees to Elbow
*perform 10 Burpees each time you have to come off the bar
*10 minute limit (if you are unable to finish, score the number of completed Knees to Elbow)

results:

Aaron practicing the unassisted handstand

Handstand pushups are a great exercise, in the past I have hesitated to program them into workouts because of their difficulty.  You may however have noticed them popping up more and more as a part of the warm up, or on strength days as part of the workout B.  Check out this post from Mark’s Daily Apple on HSPU’s

Simulating the overhead press using just one’s bodyweight is the trickiest essential Primal movement yet. The standard bodyweight replacement for the standing overhead press is the handstand pushup. I’m a huge fan, but the reality is that it’s not a realistic prescription for most people right off the bat. Can you imagine Grandpa busting out a set of ten handstand pushups? Not very likely (yet). It’s a tough, tough movement (which is why it works so well and why it’s level 8 in the PBF progression), but luckily you can target the same muscles with a much more elementary movement: the shoulder press pushup.

It is simple fact that pressing heavy things overhead is a fundamental movement that builds strength and improves our ability to function in the real world. Variations of the shoulder press pushup gives everyone, of all strength and fitness levels, the ability to train that plane of movement without the need for equipment. It sounds easy, and the first couple reps might be, but you’d be surprised at how complete a workout the shoulder press pushup can put your upper body through.

Check out the full post here, which also includes a video.

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Wednesday’s WOD:

A.) Weighted Pushup
3-3-3-3

B.) 5 minutes:
800m Run
Overhead Squats for REPS

REST 3 minutes

4 minutes:
400m Run
Overhead Squats for REPS

REST 2 minutes

3 minutes:
200m Run
Overhead Squats for REPS

REST 1 minute

2 minutes:
70m Run
Overhead Squats for REPS

C.) 500m Row

results:

After the tuesday workout, which ended in 50 double unders, I realized that I have a long way to go to master the double under. Curiously, I decided to see what tips jump rope “master” Buddy Lee had. Check out this video of Buddy Lee himself, after showing off his ridiculous skills to the crowd, demonstrating a great way to progress to the double under….

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Tuesday’s WOD:

750 m Row
15 Ring Dips
15 Pullups
15 DB Squat Cleans
15 Box Jumps 15 Toes to Bar
15 Burpees
15 KB Swings
250 m Row
403 m Run
50 Double Unders

CrossFit workouts are FAST! Just how fast you ask?

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Monday’s WOD:

4 Rounds
Each round has a 5 minute clock to complete:

Row (400m MEN / 300m WOMEN)
Run 403m
Thrusters for REPS (115# MEN / 75# WOMEN)

REST 2 minutes between rounds

results:

Back when Josh “Hollywood” White still wore shirts

In my opinion, on strength days, even more important than the warm up that is listed on the board each morning, are the warm up sets you do leading up to your work sets.  The most common mistake I see are when members do their first warm up set at a heavier weight than should be used, and/or, once in their “work sets” they continue making too big a jump in weight as they near their max.  Often times I see members unable to complete a lift, not because the weight is too heavy, but because they jumped to that weight too quickly.  Priming the neuro-muscular system is critical when lifting heavy.  That being said, managing our one hour class time is important if we want to get a proper general warm up, exercise specific warm up sets, work sets, and a short finisher.  After you finish the general warm up, and start in on your exercise specific warm up sets, keep in mind that although the load should be increasing each set, rest time in between each set will be far shorter than when you get close to your final few works sets and the weight is at or near your max.  The last thing you want to do is waste too much time between your warm up sets, then end up rushing through your work sets in order to finish on time.

TomC of CrossFit Oakland has a post on this that explains it far more eloquently than I ever could. In the words of Josh, “Get it, get it!”

The warm ups that the trainers provide before every workout do a very good job of raising core body temperature, preparing tissues for more intense efforts, and providing some skill practice. However, once the general systemic warm up is done, specific preparation targeted toward the prescribed movement is still required.

Read full post here.

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Saturday’s WOD:

9:00am
Every 2 minutes for 20 minutes:
3 Deadlifts (245#/165#)
200m Run
3 Deadlifts
1 Burpee Bar Jump

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10:00am
A.) Split Jerks
3-3-3-3-3

B.) For time:
200m Run
25 Handstand Pushups
finish w/ 120 Double Unders
*each time you come down from the wall you must perform 12 box jumps

results:

SSGT Daniel Hansen - photo courtesy CrossFit.com

Fallen But Not Forgotten - excerpt

For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.
When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.
The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.

Read full article here.

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Legitness of the Week

Donna C. 130×3 Deadlift (PR)
Mike B. 280×3 Deadlift (PR)
Lones 215×3 Deadlift (PR)
Kristin 205×3 Deadlift (PR)
Mark 315×5 Deadlift (PR)
Eric 240×4 Deadlift (PR)
John M. 435×3 Deadlift (PR)
Jessica 190×3 Deadlift (PR)
Marisa 105×4 Deadlift (PR)
Jin 280×3 Deadlift (PR)
Vanessa 225×4 Deadlift (PR)
Brian 269×3 Deadlift (PR)
Heejin 95×3 Deadlift (PR)
Josh 405×3 Deadlift (PR)
Tom 215×3 Deadlift (PR)
Cassie does double under as Rx’d in Tueday’s workout, THEN achieves goal of 10 pullups on blue band
Alex is the only person to complete “Hansen” Rx’d
Aaron & Criselda welcome their first child into this world on August 10, 2010, 6lb. 7oz. baby Jocelyn… CONGRATULATIONS!

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Friday’s WOD:

“Hansen”
In memory of SSGT Daniel Hansen

5 Rounds
30 KB Swings
30 Situps
30 Burpees

results:

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Thursday’s WOD:

5 Rounds

15 Back Squats
20 KB Swings
Max REPS Pullups

Rest 3 minutes between rounds

results:

Photo courtesy TomC

The Ultimate Painkiller

Often times, during daily struggles and strife, we are so tempted to quit.  How strong is your tolerance for problems in life’s many struggles?  With so many things weighing heavy on our shoulders these days, our tolerance is tested. The Sweat Shop WODs test us daily.  It builds the mental fortitude to conquer struggles and push through pain.  We want to see every struggle, suffering and the workout of the day as an opportunity to breakthrough and not bail out.

More importantly, we go through this TOGETHER. This is another great reason why a Crossfit gym is better than the lonely, self-motivating Globo Gyms.

Dr. Steven M. Platek, believes that the camaraderie in CrossFit can get you through the nastiest WOD. In this article, He draws some science and social history that shows us why pushing through pain “together” in a workout is easier to alleviate than doing so alone.

In the article,

“ We embrace the feeling of team support, and when our support system is threatened, our brains respond using the same exact systems as those used when we are physically injured. This occurs in order to motivate us to get back into the group.”

In my 2 weeks at the Sweat Shop, I’ve noticed this camaraderie. How do you not get pumped up when you are dog tired, sweaty, wanting to quit, and hearing Tammy yell, “Come on push it!! Let’s Go!” at the top of her lungs. KEEP IT UP!!

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Tuesday’s WOD:

21 Wall Balls
21 Pullups
21 Box Jumps
403m Run

15 Wall Balls
15 Pullups
15 Box Jumps
200m Run

9 Wall Balls
9 Pullups
9 Box Jumps
50 Double Unders

results:

If anyone is interested in ordering equipment for their personal use at home let me know by this Friday.  I’ll be placing an order for rubber bumper plates, kettlebells, dumbbells, and iron plates, if you are interested in any of those items let me know, as I can likely get them at a discounted price.  For any other items you may like, I can direct you to a website where you can order them, as I don’t receive a discount on other items.

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Monday’s WOD:

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

B.) 500m Row
25 Pushups (with release)
403m Run

results:

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Saturday’s WOD:

9:00am
“Fight Gone Bad”

1 minute at each station
Wall Balls
Summo Deadlift High Pull
Box Jumps
Push Press
Row (Calories)

REST for 1 minute
REPEAT for 3 Rounds

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10:00am
A.) Snatch
1-1-1-1-1

B.) 8 minutes to complete:
400m Run
Overhead Squats for REPS
400m Run

results:

Affiliate Throwdown - San Francisco - Summer 2009 - Photo by TomC

Courtesy of CrossFit Fort Vancouver:

12 Ways CrossFit Has Changed My Life

by Peggy Rollens

During the Academy, Adam told me that I was the “Anti-CrossFit” because my idea of a good workout was to go long and steady, and my diet consisted mainly of carbohydrates with little protein.  I was so uncoordinated that I couldn’t even do an air squat right!  Well, since the Academy, I can honestly say that CrossFit has changed my life.  Here’s how…

1. My husband’s new nickname for me is “Pineknot.”
2. I no longer tell myself that I can eat whatever I want as long as I’m working out and not gaining weight.  I now carry around a package of beef jerky in my purse and occasionally eat my spaghetti sauce over cauliflower instead of pasta.  (I’m still trying to learn to eat vegetables for breakfast!)
3. When I’m doing work around the house, I now try to use my left arm as much as possible because I know it’s weaker than my right.
4. I still don’t have any tattoos, but I am kinda proud of the calluses on my hands and the scars on my shins from missed box jumps.
5. I’m vain now about my arm muscles.  People often stop me in public and ask where I work out.  One woman pointed to my arms and asked, “Are you a runner?”  I think I must have looked at her like she was crazy.
6. I never knew how much more difficult it is to do a sit-up with your legs butterflied.  After decades of trying different styles of sit-ups, finally, one that’s actually effective!
7. In high school, one of my track teammates told me that I had “sausage” legs because my quads were relatively big for a distance runner.  Now I’m not as self-conscious about my “sausage” legs–if I had “bird” legs, I wouldn’t be able to squat as much weight!
8. I can do stuff now I was never able to do as a kid:  climb a rope, hang from a bar, and jump rope.  The saying that you can’t teach an old dog new tricks is wrong!
9. I never knew that giving a challenge a name like “Fran” or “Annie” can turn exercise into a motivating personal vendetta.
   
10. I’ve remembered that it’s important to keep heroes in mind and to help the less fortunate, and how exhilarating it is to be part of a team.
    
11. I can’t believe what I’ve achieved in a year at CrossFit Fort Vancouver.  I may not be Navy Seal material, but sometimes I sure feel like a Navy Seal.
12. I’m actually kind of excited now to turn 50.  Four and a half years and counting!  Just enough time to dial in my double-unders!

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Legitness of the Week

Brandon 18lb. weighted strict muscle up!
Josh rides the ’short bus’ all the way to PR’ville - 210×1 Overhead Squat!

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Thursday’s WOD:

“Barbara”
5 Rounds

20 Pullups
30 Pushups
40 Situps
50 Squats

results:

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Friday’s WOD:

4 Rounds

4 Minutes to complete:

403m Run
Max Reps Bench Press (1 Set)
Max Reps Front Squats (before time expires)

REST 3 minutes between rounds

results:

Eggs have been one of the most popular and prized foods for most of our history. They are incorporated in thousands of recipes and can be cooked in several ways. Unfortunately, for years, there has been a consensus that eggs are bad for your health because they contain high levels of cholesterol. This has led many health organizations to recommend restricting dietary cholesterol, which includes limiting or eliminating eggs. However, newer research indicates that eggs may not raise blood cholesterol, and that they contain many heart-healthy vitamins and nutrients. This article, provided by our bay area’s own Berkeley Wellness Letter, points out what exactly is in an egg and how they may be beneficial to your health such as increasing satiety improving eye health. It also points out several professionally conducted studies that show no link between egg consumption and heart disease.

From the article:

A pivotal study from Harvard in 1999, of nearly 120,000 men and women, found no association between eggs—up to one a day—and heart disease, except in people with diabetes. Nor did it find a link between eggs and strokes. Studies since then have similarly vindicated eggs, including a Japanese study of more than 90,000 middle-aged people in the British Journal of Nutrition in 2006, and a study in 2007 from the University of Medicine and Dentistry of New Jersey, which both found no link between frequent egg consumption and heart disease. In light of these findings, recommendations about eggs have changed over the years, and cholesterol guidelines, in general, are also being rethought.

Read full article here:

Look, eggs are a great source of protein, vitamins, and minerals, which make them a great post-Crossfit snack (You may see Nabil cracking an egg on the Sweatshop door while you are warming up your deadlifts). Boil them and avoid the salt, butter, and extra side-dishes that accompany eggs. It’s best to buy them at local farmers markets. The best eggs are usually free-range or certified organic, which means they’re from hens that get daily exercise and get fed antibiotic-free foods.

Enjoy your egg hunting!

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Wednesday’s WOD:

A.) 3 Rounds Max Pullups
REST 3 minutes between rounds

B.) As many rounds as possible in 12 minutes:
10 KB Swings
10 Pushups

C.) Tabata Squats
score is the lowest of 8 sets

results:

After one and a half years of being a one-man-show, CrossFit Sweat Shop is ready to welcome a second coach.  James Barber, aka JB, will be coaching classes at the Shop very soon.  Members who have been training with me since my days at Velocity Sports Performance are very familiar with JB, as he was one of the Performance coaches while he was a completing his undergraduate in Kinesiology at Saint Mary’s College.  He then went on to receive his Masters in Kinesiology from Cal Poly.  While at Cal Poly, James also taught, and was a teacher assistant for several classes including biomechanics.  He has become an expert on the body, how it moves, how it functions, as well as the effects of dietary supplementation.  JB’s Master’s thesis was on the effects of creatine supplementation; the results he found are interesting, if you are curious, just ask him about it.  As a person, James is mature and driven, far beyond his age, as an athlete he is one of the most diverse and athletic individuals I’ve met.  Starting tomorrow, James will begin his regular contribution to the blog, touching on all sorts of topics.  Lastly, if you enjoyed the deadlift workout on Tuesday (Joel), you can thank JB, as it was an original that he put together.

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Tuesday’s WOD:

400m Row
10 Deadlifts

403m Run
10 Deadlifts

400m Row
10 Deadlifts

403m Run
10 Deadlifts

results:

Barefoot running is gaining in popularity.  Both Cameron and Alex have a pair of Vibram running “shoes” and seem to enjoy them.  Check out the posts on barefoot running from CrossFit London, or ask Alex and Cameron what they think next time you see them in the gym.

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Monday’s WOD:

15 Burpees
then 4 Rounds of:
15 Push Press
15 Box Jumps
15 Pullups

finish with (1) 403m run

results: