Even if you aren’t trying to be a world class rower, there are a few simple things that can make you much more efficient on the rower.  Keeping the arms straight during the leg and hip drive is the first priority.  Upon the “catch” or recovery phase, be sure to allow the hands to pass the knees BEFORE they (the knees) bend.  Improving your row technique will allow you to generate more force with your legs and hips, thus giving you a better workout.  Watch the slow motion video paying close attention to the sequence of knee and hip, extension and flexion, and how it relates to the arm action.
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Tuesday’s WOD:

5 Rounds

2 1/2 minutes each:
15 Wall Balls
15 Pullups
Burpees for REPS

Rest 1 1/2 minutes between rounds

results:

Mercola.com recently posted an excellent interview with Loren Cordain, PhD, author of The Paleo Diet.

Robert Crayhon: What happened to our health when we switched from a hunter-gatherer diet to a grain-based one?

Loren Cordain: The fossil record indicates that early farmers, compared to their hunter-gatherer predecessors had a characteristic reduction in stature, an increase in infant mortality, a reduction in life span, an increased incidence of infectious diseases, an increase in iron deficiency anemia, an increased incidence of osteomalacia, porotic hyperostosis and other bone mineral disorders and an increase in the number of dental caries and enamel defects.

Early agriculture did not bring about increases in health, but rather the opposite. It has only been in the past 100 years or so with the advent of high tech, mechanized farming and animal husbandry that the trend has changed.

Read full interview here.

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Monday’s WOD:

A.) Back Squats
5-5-5-5-5

B.) 25 Pushups
20 Pullups
15 Burpees
403m Run

results:

Check out this article that examines the possible risks associated with sitting for extended periods of time.

“As an example, consider lipoprotein lipase. This is a molecule that plays a central role in how the body processes fats; it’s produced by many tissues, including muscles. Low levels of lipoprotein lipase are associated with a variety of health problems, including heart disease. Studies in rats show that leg muscles only produce this molecule when they are actively being flexed (for example, when the animal is standing up and ambling about). The implication is that when you sit, a crucial part of your metabolism slows down.”

Read full article here.

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Friday’s WOD:

Every 2 minutes for 20 minutes perform:

70m Sprint
7 Power Cleans
7 Burpees

results:

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Saturday’s WOD:

4 Rounds

403m Run
15 Toes to Bar
15 Box Jumps
10 Ring Dips

results:

Photo by Bob Rosato

 CrossFit is not only reaching the mainstream general public, it is now infiltrating mainstream athletics.  Thanks to Nik B. for sending me this article about the Florida Marlins using CrossFit to train their athletes.

“A general physical preparedness type of program will equip the player for whatever he may in encounter on the field of play, and if a baseball player is adequate in all three of CrossFit’s fitness standards, he will have a better chance to be injury-free and perform to his best ability throughout the long 162-game regular season—plus playoffs, hopefully!”

Read full article here.

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Thursday’s WOD:

As many rounds as possible in 18 minutes:

7 Summo Deadlift High Pull
7 Pushups
7 Box Jumps
*the workout begins with (1) 403m run, and ends with (1) 403m run before the 18 minutes expires

results:

John M. - interval training with deadlifts and burpees 

Published last week in the Contra Costa Times, this article briefly explains the benefits that high intensity, interval training, has over traditional, long duration, low intensity workouts.  Although the article airs on the conservative side in regards to who should do interval training, it’s clear with the publication of this and other similar articles, awareness of CrossFit style training is becoming very popular for it’s effectiveness and functionality.  Big thanks to Mike S. for bringing the article to my attention.

A lot of the (benefits) from exercise are due to a stress response,” said Stephen Bailey, a sports sciences expert at the University of Exeter. “If you disturb your muscles, there’s an imbalance created and your body will start signaling pathways that result in adjustments.”

Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.

“You’ve exercised at such a high intensity that you’re going to create a massive disturbance in your muscles,” Bailey said.

That creates a higher metabolism for several hours afterward, which the body will bring down by burning fat and carbohydrates.

“This is definitely the way forward to save time on your exercise,” Nicholls said. “The results are worth it.”

Read full article here.

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Wednesday’s WOD:

As many rounds as possible in 18 minutes:

12 KB Swings
12 Box Jumps
4ea. Single Arm KB Thruster
8 Pullups

results:

Overhead Squats - Don, Alex, Helen and Nathan

Here is stuff that’s going on right now, or coming up this weekend.

CrossFit Affiliate Throwdown:  This Saturday, March 6th, 11am, at CrossFit East Bay, 520 20th Street, Oakland, CA 94602.  Event #1 will have a 40 minute time limit to complete a long run, then as many rounds as possible of 2 Deadlifts, 3 Pullups, 4 Burpees.  Scaling will be allowed.

March Challenge of the Month:  Towel Grip Deadhang for time.  This challenge can be attempted as many times as you’d like throughout the month of March.  Current top time for guys is at 2:00 (John M.), and nearly 1:30 for the females (Tammy).  Last months archery challenge was won by Alex with 13 points, and Ellie with 5 points.  I apologize for those that didn’t get a chance to participate, time, 25 burpees, and stray arrows made this a challenging challenge to administer.

CrossFit Sweat Shop hoodies:  If you placed an order last month, your sweatshirts are available at the gym, please bring cash.  If you didn’t order one, and you now realize what a mistake you’ve made, do not perform seppuku just yet, there may be a few extras, or the possibility of another order.

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Tuesday’s WOD:

A.) Overhead Squats
3-3-3-3-3

B.) 30 Overhead Squats
*perform 10 knees to elbow each time you have to break the squats

results:

Nick, age 10, warming up the overhead squat - Nick recently tried out, and made competitive soccer for Walnut Creek Soccer Club (WCSC) - Congratulations Nick!

As anyone who has visited the Sweat Shop knows, there is 1x/week membership available.  And although working out once a week is definitely better than zero times per week, the 1x per week membership isn’t meant to be a stand alone fitness program.  This membership is for those, that whether it be for schedule, financial, or other reasons, workout either at commercial gyms or on their own at home a couple of times per week.  Attending CrossFit Sweat Shop in addition to this is an excellent way to:

• Learn and practice CrossFit exercises under proper supervision
• Understand the components of an effective CrossFit workout, thus developing the ability to create your own workouts at other gyms, home or while traveling
• Perform exercises and use equipment that isn’t available, allowed, or easily accessible at commercial gyms (ie. gymnastics rings, Concept 2 Rowers, throwing medicine balls, lifting and dropping weight from overhead, the Iron Horse running trail literally at your doorstep to incorporate into workouts, tire flips, kettlebells, rope climbs, bow and arrows, sledge hammers, sand bags, etc.)
• Perform workouts in a group environment thus elevating intensity

However, as with most physiological adaptations, frequency plays a large role.  Even though you can still see results by only working out once a week, the adaptation process will be slower, and post workout you will likely feel physically and mentally drained, much like your first CrossFit workout ever.  Bottom line:  You definitely don’t have to train at the Sweat Shop 4 or 5 times per week, but if you are only on a once a week membership, be sure to get in at least one, ideally two more workouts each week, remember these workouts should also be relatively high intensity.

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Monday’s WOD:

4 Rounds
4 minutes each:

403m Run
20 Knees to Elbow
Wall Balls for REPS

REST 2 minutes between rounds

results:

Not only does strength training help women look great, but below are three studies that show:

Exercise: In Women, Training for a Sharper Mind

Exercising to the End of Pregancy is Healthy for Baby and Mother

Weight Lifting May Help to Avert Lymph Problem

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Friday’s WOD:

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

B.) 50 KB Swings
2 Rope Ascents or 15 Pullups
50 KB Swings

results:

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Saturday’s WOD:

5 Rounds
2 1/2 minutes per round

15 Thrusters
10 Pullups
Burpees for REPS

REST 1 minute between rounds

results:

For those of you that missed the article that I posted a few weeks back, or chose not to read it because it was more than one page in length, here is a video clip of the subject, John Durant, who leads a “caveman” lifestyle in regards to his nutrition and exercise regimen.

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Legitness of the Week

Helen 225×5 Deadlift (Sweat Shop Record)
Eric 185×5 Deadlift (PR)
Vanessa 1:12 403m run (Sweat Shop Record)
Katherine 75×5 Front Squat (PR)
Lones 150×5 Front Squat (Sweat Shop Record)
Alex 335×5 Front Squat (Sweat Shop Record)
Mark completes his 100th workout in less than a year at the Sweat Shop…LEGIT!

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Thursday’s WOD:

“Angie”

100 Pullups
100 Pushups
100 Situps
100 Squats

results:

Photo courtesy of Tom Campitelli

Plenty of people do CrossFit 2-3x per week, they see awesome results in the way they look, feel, and perform, in and out of the gym.  There are also those, both young and old, male and female, that enjoy the competitive CrossFit events that are held throughout the year.  Some have cash prizes, most do not, some are team events, others individual competitions, some are comprised of multiple workouts in a day, others are just one workout, most are local, some are regional, others national and international.  The common denominator is that just like CrossFit workouts, each one has a different format, and scaling the difficulty is always an option.  Here is a great highlight video of one that was held in Sacramento earlier this month. (Windows / Apple)

The next Throwdown will be held on Saturday March 6th, 11:00am at CrossFit East Bay in Berkeley.  Check out their website for more details.  Stay tuned for even more taking place in and around Walnut Creek.

If you’ve done any CrossFit competitions, post to comments your experience.

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Wednesday’s WOD:

Alternating Tabata

20 Seconds of work, followed by 10 seconds of REST
Alternate between the first two exercises until completing a total of 16 sets, REST 3 minutes, then complete the second two exercises in the same format.

Wall Balls
Deadlifts (or Power Snatch)

Ring Dips
Squats

results:

Posted last month in the Huffington Post, Gluten: What You Don’t Know Might Kill You, by Dr. Mark Hyman, is a great overview of gluten, and the health problems that are associated with it.  Until about a year ago I’ve always eaten bread, cereal, baked goods, and pasta, without noticing any adverse side effects.  However, after eliminating gluten from my diet, I now experience some pretty dramatic feedback (in the form of GI distress) each time I slip up and have even a small amount of food that contains gluten.  To determine if you have a sensitivity to gluten, simply eliminate it completely for at least two weeks.  Then “treat” yourself to a nice whole-grain sandwich, some pizza, a burrito wrapped in a flour tortilla, cereal, pasta, baked goods, or food battered with bread crumbs or similar.  Make note of how you feel in general (sleepy, lethargic, etc.), as well as any other digestive “issues” you may experience.  Enjoy!

“The findings were dramatic. There was a 39 percent increased risk of death in those with celiac disease, 72 percent increased risk in those with gut inflammation related to gluten, and 35 percent increased risk in those with gluten sensitivity but no celiac disease.

This is ground-breaking research that proves you don’t have to have full-blown celiac disease with a positive intestinal biopsy (which is what conventional thinking tells us) to have serious health problems and complications–even death–from eating gluten.

Yet an estimated 99 percent of people who have a problem with eating gluten don’t even know it. They ascribe their ill health or symptoms to something else–not gluten sensitivity, which is 100 percent curable.”

Read full article here.

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Tuesday’s WOD:

“Fight Gone Bad”

3 Rounds

Wall Balls
Summo Deadlift High Pull
Box Jump
Push Press
Row (calories)

1 minute of each exercise to perform as many reps as possible
REST 1 minute after completing each full round

results:

CJ during this past Saturday’s Affiliate Throwdown at CrossFit Oakland - photo courtesy Tom Campitelli

Happy birthday wishes going out to CJ this evening.  Although CJ has only been doing CrossFit for just under 8 months, he has seen some dramatic changes to his body composition, as well as his overall fitness and strength.  He even participated in his first CrossFit competition this past Saturday.  The 135# Rx’d weight for thrusters scared away most would be competitors, and forced many others to scale to a lighter weight.  CJ attacked the workout at the prescribed weight and put in an awesome performance!  Aside from doing CrossFit with an incredible amount of integrity and intensity, CJ has also made big changes to his nutrition, making improvements in the quality of food he chooses, as well as controlling sugary and starchy carbs that previously comprised a large portion of his diet.

Lastly, big congrats to CJ for being one of a small handful to get accepted into the Respiratory Therapy program, which he’ll be starting later this year!

Post props and birthday wishes to CJ in the comments section.

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Monday’s WOD:

“Grindy”
compare to 9/9/09

Complete 5 Clean & Jerks, then 2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)

REPEAT a total of 6 times.

results:

 Jogging has become quite popular over the years.  Many people consider jogging to be the ideal exercise for losing weight, and/or to get fit.  This is primarily fueled by the easy to misinterpret information, that long duration, and low intensity exercise is necessary to burn fat.  However, exercise as it relates to fat loss, has far less to do with calories in vs. calories out, virtually nothing to do with “fat burning zones”, and more to do with what the overall effect of the workout has on the body.  This is because balancing our hormone levels (insulin in particular) is far more important than our caloric expenditure vs. caloric intake.   Higher intensity workouts have a positive hormonal response on the body, much greater to that of a long duration, low intensity workout.  So how do you ratchet up the intensity of your workouts?  Functional movements, performed with little or no rest, is one way.  This could be in the form of pushups, pullups, squats, jumps, deadlifts, or sprints, just to name a few.

High intensity work isn’t just good for changes in body composition.  For those of you that insist that only distance running will get you better at distance running, check this out. 

ScienceDaily (Nov. 15, 2009) — “In a recent scientific study just published in the Journal of Applied Physiology, Bangsbo and co-workers demonstrate that by reducing the volume of training by 25% and introducing the so-called speed endurance training (6-12 30-s sprint runs 3-4 times a week), endurance trained runners can improve not only short-term but also long-term performance.”

Read full article here.

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Friday’s WOD:

Every 2 minutes, for 20 minutes, perform:

70m Sprint
11 Summo Deadlift High Pull
7 Burpees

results:

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Saturday’s WOD:

Deadlift
5-5-5-5-5

Press
3-3-3-3-3

*after warming up both exercises, alternate between the two, resting as needed to achieve maximal load

results:

 What did you learn the last time you were at the gym?  If you are a member of a regular gym you probably just showed up, did some cardio on a treadmill or bike, and perhaps some free weights or a couple of machines.  But what if you are lucky enough to have a trainer,… what did you learn?  Hopefully you have been educated on:

• Proper use of the posterior chain when performing a deadlift (a movement you perform daily in life)
• What full hip extension is and how it’s important when translating force from your core to your extremities
• Proper air squats
• Proper warm-up, both general, and specific to the workout that lies ahead
• How to use your hips so they can assist you in performing a kipping pullup
• Proper running mechanics to minimize harmful impact forces
• The importance of intensity on workout effectiveness, and which functional exercises render the highest output
• Nutritional information to promote healthier living, improved performance, and a more desirable body composition
• Goal setting
• A method of recording your workouts to measure your progress and keep you motivated

Anyone that is even remotely serious about improving their health and fitness should understand to some degree the items above.  If you are just showing up at the gym and going through the motions, or if you have a trainer that basically just counts your repetitions, you should reconsider how you are spending your money.

Post thoughts to comments.

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Legitness of the Week

Alex 285×1 Overhead Squat (Sweat Shop Record)
Ellie 95×3 Overhead Squat (PR)
After falling and breaking her wrist in South America, Lucinda returns to CrossFit workouts just days after having surgery!
Charlie continues to raise the bar for most consecuetive pullups for men - currently at 38

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Wednesday’s WOD:

A.) Overhead Squats
5-5-5-3-3

B.) 4 Rounds:
Row MAX meters in 1 minute

results:

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Thursday’s WOD:

5 Minutes to complete:

403m Run
Max Pullups REPS
Max Body Weight Bench Press REPS
REST 3 minutes

5 Minutes to complete:

400m Row
Max Body Weight Bench Press REPS
Max Pullups REPS
REST 3 Minutes

*repeat each twice

 results:

If you’ve never checked out Mark’s Daily Apple you should know it’s a great resource for many things health and nutrition related.  Regarding exercise and especially nutrition, Mark is really big on the “primal” lifestyle.  He recently posted about some guidelines to help you properly fry food.

“Speaking of pan frying, the difference is more than the pan itself. Pan frying is a shallow frying method, meaning the oil doesn’t cover more than half of the food you’re cooking. Some research suggests that pan frying results in more oil decomposition than deep frying. Pan frying generally takes longer, which may contribute to this difference. Although the oil in both methods is basically the same temperature, pan frying is more likely to produce carcinogenic compounds called heterocyclic amines (HCAs) when the surface of the meat (or – to a lesser extent – vegetable) is burnt or overcooked. Although low and slow cooking methods (like braising) are great in preventing the formation of HCAs, deep frying or flash sautéing of small pieces are also good options, since they avoid any charring or scorching of food.”

Read the full post here.

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Tuesday’s WOD:

5 Rounds
3 minutes each to complete:

200m Run
7 Power Cleans
21 Pushups
Box Jumps for REPS

REST 90 seconds between rounds

results:

Don during the lovely Barbara workout

CrossFit Oakland will be hosting a local competition this Saturday from 11am-3pm.  This is not only a great opportunity for those preparing to compete in the NorCal Sectionals in March, but also anyone looking to fill their competitive spirit, or to cheer on members of the Sweat Shop.  Check CFO’s website for complete details which will be posted on Wednesday evening.  www.crossfitoakland.com

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Monday’s WOD:

4 Rounds
4 minutes to complete:

403m Run
As many REPS as possible of:
Shoulder to Overhead
Toes to Bar

*alternate between the two as many times as you like.  no rest between rounds

results:

Lots of people tried out CrossFit Sweat Shop for the first time this past Saturday during the Community Day Workout.  After a group warm-up, the majority of the time was dedicated to learning proper deadlift technique.  Lastly, the group did a short workout that involved deadlifts, a short run, and some basic body weight movements.  Great job to the brave individuals that took the CrossFit plunge!

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Thursday’s WOD:

 15 DB Clean & Jerk
20 Box Jumps
20 KB Swings
20 Situps
20 Pullups
15 DB Thrusters
1 Rope Ascent
20 Pushups
10 KB Swings
10 Pullups
10 Burpees
403m Run

results:

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Friday’s WOD:

Thrusters on the minute for 18 minutes:

Perform 1 thruster the first minute, 2 the second minute, 3 the third…etc.  When you are no longer able to complete the designated amount, drop back down to 1.  The workout ends after 18 minutes.

results:

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Saturday’s WOD:

403m Run
50 Squats
10 Pushups

300m Run
40 Squats
20 Pushups

200m Run
30 Squats
30 Pushups

200m Run
20 Squats
40 Pushups

300m Run
10 Squats
50 Pushups

403m Run

results:

It’s all fun and games until someone smashes their face on a dumbbell rack.  Don’t be that guy.

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Wednesday’s WOD:

5 Rounds

10 Deadlifts
15 Box Jumps
10 Ring Dips

results:

Lones, faithful 6am regular, looking strong, and reducing her risk of breast cancer as she goes through this morning’s workout on her 56th birthday.

“With an estimated 182,460 new cases diagnosed in the United States in 2008, breast cancer is recognized as the most common cancer affecting U.S. women,” says Dr. Tricia M Peters from the U.S. National Cancer Institute, Bethesda, Maryland, who headed up an international team of researchers. Vigorous exercise has been hypothesized to reduce cancer risk for some time.”

Read full article here.

In case you were wondering, walking on the treadmill does not constitute vigorous activity.

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Tuesday’s WOD:

4 Rounds

20 Summo Deadlift High Pull
15 Wall Balls
15 Knees to Elbow
*perform (4) 250m rows throughout workout

results:

 *REMINDER*

Regular CrossFit class will be held at 9:00am as the 10:00am time slot will be reserved for the Community Day workout.

Details:

This is an opportunity for people of ANY fitness level, who are new to CrossFit, to come and try it out in a relaxed atmosphere.  This is also a great time for Sweat Shop members to bring any friends or family that would like to try out a CrossFit class.  During the one hour class time, we’ll warm-up, overview the CrossFit method of training, practice and review some basic movements, and finally, put those movements into a workout.  The workout can be adjusted to each individual, so regardless of your fitness level, you’ll be sure to get a challenging workout.  Sweat Shop regulars who want to bring a friend are encouraged to workout in the class as well (rest assured you too will get a good workout).  However, because the class is geared towards those new to CrossFit, any Sweat Shop regulars just looking to get in a workout please only come to the 9:00am class.

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Monday’s WOD:

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

B.) 8 minutes to complete:

403m Run
As many total REPS as possible of Pullups & Pushups
403m Run

results:

Yet another great article that goes into more detail about why running shoes are bad for us.  Big thanks to Chris G. for sending me this article.

“Scientists have found that those who run barefoot, or in minimal footwear, tend to avoid “heel-striking,” and instead land on the ball of the foot or the middle of the foot. In so doing, these runners use the architecture of the foot and leg and some clever Newtonian physics to avoid hurtful and potentially damaging impacts, equivalent to two to three times body weight, that shod heel-strikers repeatedly experience.”

Read full article here.

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Friday’s WOD:

“Cindy”
As many rounds as possible in 20 minutes:

5 Pullups
10 Pushups
15 Squats

results:

_______________________

Saturday’s WOD:

5 Rounds

2 1/2  minutes to complete:

7 Power Cleans
21 Wall Balls
Burpees for REPS

REST 1 minutes between rounds