Next Sunday, January 22nd we’ve got a lot going on at the Sweat Shop!  For starters we’ll be holding our qualifier workout to see who will be competing on the two teams (each team consists of 2 guys and 2 girls) that CrossFit Sweat Shop will be sending to the SacTown Throwdown on February 11th & 12th.  We are also encouraging other Sweat Shop members to come and take their crack at the qualifier workouts, even if it’s just for fun (feel free to scale if needed).

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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During the same time, Fleet Feet of Pleasant Hill will be set up at our gym selling a variety of the shoes CrossFit athletes love, such as the New Balance Minimus as well as Innov-8′s.  Best of all, shoes will be 20% off their regular price!

We’ll also be holding Open Gym during this time, so if you want to come and do a workout other than the qualifier WOD, come on down!

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Wednesday’s WOD:

A.) 2 Minutes Max Reps Double Unders

B.) Back Squat
3-3-3-3-3

C.) Alternating Tabata
Knees to Elbow
Burpees

results:

Super important topic that I originally posted about in Feb. of 2010.  I figured now is as good a time as any to re-post it.

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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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Monday’s WOD:

“Brunch at Val’s”

6 Rounds
5 Squat Cleans 165/115
7 Burpees
9 Chest to Bar Pullups
200m Run

results:

Just when you were excited about getting your first muscle up… then this kid comes along.

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Saturday’s WOD:

9am
“Run Grace Run!”
800m Run
30 Clean & Jerks 135/95
800m Run

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10am
A.) Clean 2-2-2-2-2

B.) 15-12-9
Power Clean 135/95
Ring Dip
Box Jump

*perform (1) 70m sled push 135/95 at some point during workout

results:

The winners of last year’s Sac-Town Throwdown

The 2012 competition season is upon us! Today we registered 2 teams to represent the Sweat Shop at one of the biggest team comps in the area; The Sactown Throwdown. Although we don’t know the exact logistics and/or rules of putting team rosters together just yet, we are planning on holding a couple qualifier workouts on Sunday January 22nd at 9:30 am. Even if you don’t feel like competing in the actual throwdown, feel free to come workout on that Sunday as the workouts will be fun, challenging, and will test in large your overall CrossFit skills in a competition atmosphere. If you can’t make that day and would still like to compete, e-mail Nabil or I to see if we can run the workout on a different day.

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

The top 2 males and top 2 females will compete in the Open division. The next 2 male and female runner ups will be put on the Novice Team.

Check out the Sac-Town Throwdown blog for more details on the event.

Let’s get after it team Sweat Shop!

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Legitness of the Week

Push Press x 3 PR’s
Boie 165

Deadlift x 1 PR’s
Nabil 410
Eric 305
Dana 260 (Sweat Shop Record)

Back Squat x 1 PR’S
Nabil 375
Al 315
Eric 235
Dana 215
Jessica 220 (Sweat Shop Record)

Shoulder Press x 1 PR’s
Nabil 165
Eric 100
Dana 80

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Friday’s WOD:

7 min. AMRAP

5 Pullups
10 Single Arm DB Thruster 45/25
10 Box Jump

-REST 90 sec.

6 min. AMRAP

10 Pistols
15 KB Swings 70/44
REST 90 sec.

5 min. AMRAP

10 Wall Ball
5 Burpees

results:

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Thursday’s WOD:

With a 20 minute clock, complete:

(1) 800m Run, then

As many rounds as possible of:
10 Overhead Squats (95#/65#)
10 Toes-to-bar
25 Double Unders

results:

After a fun filled holiday season, Admir has decided to abstain from alcohol to escape the harmful effects it has on the body, as well as improve his performance in the gym.  So if you see him out and about in Walnut Creek enjoying a drink, slap it out of his hand!  Despite his intimidating looks, and appreciation for obnoxiously loud sports cars, he’s really a nice guy who occasionally enjoys Bikram Yoga with his wife, Nina.

Check out these two posts that explain some of the effects alcohol has on your body.

Alcohol Will Make You Suck

5 Reasons Why Alcohol Will Destroy Your Muscle Gains

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Wednesday’s WOD:

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

B.) 3 Rounds
8ea. Walking Lunge 45/25 (holding bumper in front rack)
10 Thrusters 45/25 (bumper)
12 Pushups (with feet on bumper)

results:

Sweat Shop members enjoying a post competition meal at the SF Creamery in Walnut Creek

Apparently Bob The Trainer is now really into CrossFit and will be having his people on The Biggest Loser doing CrossFit type workouts.  I saw this post last night just in time to flip on the TV, catching the final few seconds of the show where they showed Bob having a participant push a sled, then they cut to the guy on the ground being administered oxygen while he has no idea what planet he is on.

Sure the growth in popularity of CrossFit is inevitable, but I was fine with the way it was a few years back.  What do you think?  Explosion in popularity good, bad, indifferent?  Post to comments.

Check out the post here.  From www.myathleticlife.com

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Tuesday’s WOD:

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

B.) 21 Ground to Overhead 95/65
21 KB Swings 53/35
9 GTO
9 KB Swings
200m Run

results:

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Monday’s WOD:

Buy In: 40 Double Unders

403m Run 18-15-12
Ring Dips
Deadlifts 245/165
Box Jumps

Cash Out: 25 Double Unders

results:

The first workout has been announced, it’s called “Cindy Was A Nice Girl”, which is a variation of the classic CrossFit workout “Cindy”.  Here are the details:

10 minute clock:
Start with 50 KB Swings (Men 53#, Women 35#)
then in the remaining time perform as many rounds as possible of:

5 Chest to Bar Pullups
10 Pushups with hand release at bottom
15 Barbell Front Squats (Men 115#, Women 75#)
We’ll be doing this workout on Friday at 4:15pm.  If you are unable to do it on Friday you can do it during the 10am class on Saturday.

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Sunday’s WOD:

CrossFit Total

1 Rep Max
Back Squat
Shoulder Press
Deadlift

results:

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Saturday’s WOD:

9am

For Time: 800 m Run
30 Kettlebell Swings 53#/35#
20 Pull-ups
30 Kettlebell Lunges 53#/35#
20 Toes-to-Bars
800 m Run
20 Kettlebell Squats 53#/35#
10 Burpees

10am
A.) Overhead Squat
5-4-3-2-1

B.) 10-1 & 1-10
Push Press 95/65
Burpees

results:

Aaron C, who has only been to the Sweat Shop a few times, nailed his first muscle up… on his very first attempt! Nice Job Aaron! With so many members hitting muscle ups lately, the Sweat Shop is going to have to expand its Muscle Up Factory very soon!

New Year Goals

As 2011 comes to a close and we are ready to embark on a new year, now is great opportunity to get refocused on your fitness goals. Although I am not a huge fan of the idea of New Years Resolutions simply because most people make this their only time to ever make a goal, I like that fact that it is popular enough to where people actually do reflect on the previous year and figure out what they want to do differently in the upcoming year. Whether it’s getting a muscle-up, hitting 20 consecutive double unders, or eating Paleo 3 times a week, start to think of some attainable goals for the new year. You can post them on the goal wall at the Sweat Shop for a reminder. Better yet, post them to comments so you aren’t staring at the wall trying to remember what you wanted your goal to be!

Happy New Year!

*Don’t forget that this Sunday at 9:30am we’ll be doing the CrossFit Total, which is a 1 rep max on back squat, strict press, and deadlift.*

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Legitness of the Week

Back Squat x 1 PR’s
Nina 155

Shoulder Press X 1 PR’s
Charlie 145

Snatch x 1 PR’S
Alex 245 (Sweat Shop Record)

- Jennifer M. PR’s on her deadlift (185#) while vacationing at a CrossFit in Tahoe!

- Ten minutes after the brutal Air Force WOD, Jessica, Luigi, and Admir all hit a muscle up before leaving the shop!

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Friday’s WOD:

5 Thrusters
7 Bar-Facing Burpees
9 Power Cleans

4oom Run

5 Thrusters
7 Bar-Facing Burpees
9 Power Cleans

REST 2 minutes, then REPEAT!

results:

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Thursday’s WOD:

A.) Clean & Jerk Skill Development

B.) “The Rise and Fall of the Danderson Empire”
4 Rounds
403m run
10 Pullups
20 Push Ups
30 Air Squats

results:

In case you missed it back in July, or you just need some motivation to start the New Year, the 2011 CrossFit Games will be aired in full on New Year’s Day starting at 1pm. Competition season is right around the corner, you can smell it in the air!

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Wednesday’s WOD:

A.) Max Effort 800m Run

B.) 10 minutes to reach 1 Rep Max Strict Press

C.) “AirForce”
20 Thrusters 95/65
20 Sumo Deadlift High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat

*start with 4 burpees and perform 4 burpees on the minute, every minute

results:

Stephanie performing the Bear Complex during one of last week’s workouts

With the CrossFit Open coming up in February, here are two smaller online qualifiers for anyone interested.

Consists of two workouts that need to be completed by January 11th.  Workouts look to be a bit on the advanced side.  Top 45 males, and top 35 females earn a spot to compete at the main event in Tuscon, AZ in February.  Masters division also available.





Consists of three workouts that begin January 1, 2012.  It will be run just like the CrossFit Open.  A new workout announced each week & the workouts will be designed to a larger population of ability levels.  This one looks to be very well organized.  Masters division also available.  If you were to just done one of these, I would recommend this one.

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Tuesday’s WOD:

“JB’s Velvet Ladder”
1  403m Run
2  70m DB Farmer’s Carry 45/25
3  Overhead Squats 155/105
4  Burpees
5  Power Cleans 155/105
6  Bar Facing Burpees
7  Squat Cleans 155/105
8  Burpee Pullups
9  Front Squats 155/105
10  Toes to Bar

*start at 1 and go to 10, then back down to 1

results:

I’m usually not one to talk about how much some guy or girl lifts, throws, jumps, runs etc., or rattle of statistics of world class athletes.  Mainly because most people can’t fully wrap their head around how insane something like running 100 meters in 9.58 seconds.  However, everyone at the Sweat Shop has done Clean & Jerks, as well as back squats, so they have an idea of what they themselves are capable of.  When you watch this video, keep in mind all of the weights in kilograms, if you want to do the math just multiply the number by 2.2 to get pounds.  As a quick reference for you, this lifter’s body weight is 169lbs., his finishing weight on C&J is 407lbs., and his final back squat is 627lbs.  After his last back squat you can pretty much stop the video, there is nothing else to see, and you’ll probably need to pick your jaw off the floor anyway.

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Monday’s WOD:

8:30 & 9:30am

“Farmer Fran”
21 Thrusters 95/65
21 Pullups
Farmers Walk/Run/Walk

15 Thrusters 95/65
15 Pullups
Farmers Walk/Run/Walk

9 Thrusters 95/65
9 Pullups
Farmers Walk/Run/Walk

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10:30am

A.) Snatch
1-1-1-1-1

B.) 10 Front Squat 135/95
1 Rope Climb
9 Front Squat
1 Rope Climb
8 Front Squat
1 Rope Climb
etc, etc, all the way down to 1 & 1

results:

Here is a perfect way to start the New Year and see how your strength numbers compare to last year.  It’s also a good way to deter excessive drinking on New Year’s Eve.  This Sunday at 9:30am we’ll be doing the CrossFit Total, which is a 1 rep max on back squat, strict press, and deadlift.  I too will be doing the CrossFit Total at that time so it will be run more like an open gym, just make sure you get there on time because it takes a while to get through all three lifts, and you’ll also want to make sure you warm up properly.

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Saturday’s WOD:

9am

2 Person Teams complete:
1 Mile Sandbag Run, then

4 Rounds of:
10 Burpees
15 Thrusters 115/75
20 KB Swings

finish with (1) 403m Sandbag Run

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10am

A.) Deadlift
3-3-3-3-3
with pause at bottom

B.) 3 Rounds
403m Run
15 Pushups w/ release
15 Overhead Walking Lunge Steps 45/25

*complete (1) 70m Sled Push 100/65 at some point during workout

results:

Ryan and Mark are ecstatic at the opportunity to put sled pushes on their holiday WOD wish list.

Holiday Schedule
Monday Dec. 26th 8:30am, 9:30am, 10:30am – ONLY

In light of the season of giving, I’ve decided that all Sweat Shoppers deserve something special. This has been a great year filled with some fun and challenging workouts that I’m sure many of you would like to repeat and take another stab at. Or you simply know exactly which ones you NEVER want to do again. As I am currently programming the workouts for next week, I will let you all decide on 3 of your favorites from the past 2011. Check out the blog archives or our Beyond the Whiteboard profile to find your favorites. Post the date or name of your favorites in the comments section. Ho Ho Ho!

In the meantime, check out the 12 Do’s of Christmas from RobbWolf.com:

During the hectic holiday season it’s easy to get caught up in the excitement (or stress) and get thrown off track.  Here are 12 tips to help you stay healthy, sane and the same size this holiday season:

1.) Deck your appetizer buffet with vegetable and fruit trays, shrimp platters, nuts that are still in the shell (provide nutcrackers), and sparkling water with lemons and limes; instead of cheese and crackers, cookies, candy, and eggnog.  Keep you and your loved ones “Merry and Light”!

2.) Plan your attack.  Decide which seasonal treats are worth the indulgence and which ones you can pass up.  Go in with a plan to beat the buffet!

3.) Host a Paleo holiday gathering.  If your friends and family are on board; this one will be EASY!  Assign each guest a “course” – appetizer, entree, side, salad, dessert, drink, etc., to bring to the party. And if you aren’t fortunate enough to have ‘paleo posse’; supply your guests with recipes and/or directions telling them exactly what to bring!

4.) Start a new holiday tradition.  Instead of the yearly “cookie swap” try a Paleo “soup swap”.  Everyone brings a specified quantity of a soup and let the trading begin!  Be sure to have the soup makers provide recipes!!

5.) Sweat!  Exercise is important – especially during the holidays!!  Make it a family activity – go for a walk, play in the snow, head to the basketball court.  Whatever you do, don’t take an extended vacation from all activity, unless you’re making a run for next year’s mall Santa…

6.) Turn out the lights.  Sleep!!  During this high-stress season it’s more important than ever to make sure you’re getting adequate shuteye.

7.) Hold it steady – your weight, that is.  The holidays are not the time to start working on those ‘last 10’ or first ‘20’ pounds.  Just focus on not making the situation worse!

8.) Stay hydrated – with WATER!!!  Thirst is often confused with hunger. Dehydration might drive you to the cook jar and also leave you drowsy.  Choose water instead of eggnog, cider, alcohol, cocoa, soda, and juices.  Save room for the good stuff – the food!!

9.) Enjoy your FAVORITE seasonal treats in moderation.  READ: Two dozen cookies is NOT moderation!!

10.) Keep it simple!  The holidays don’t have to be epic and elaborate.  If Christmas dinner is burgers and brats that’s okay!  Think outside the box – it doesn’t have to be traditional to be special!

11.) Say no.  If you’ve been invited to every party in town it’s okay to not go to all of them!  Remember that your sanity counts and if staying home watching “National Lampoons Christmas Vacation” sounds like a little piece of heaven in comparison to the party; there’s your sign!  Stay home, relax.  There’s always next year…

12.) Lastly, keep in mind the true meaning of the holidays.  It’s not about food, presents, decorations, and parties.  It’s about being with the people that we care about most.  As long as you remember that; you are sure to maintain your health, sanity, and waist size this season.

Happy Holidays!!!

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Legitness of the Week

Back Squat x 3 PR’s
Jessica 190
Lones 190
Donna C. 190
Dana 185
Josh S.E. 225
Nina 140
Melia 105
Admir 245
Patrick 315
Melaney 150
Kasi 150
Carolyn 135
Jeff 223
CJ 325
Scott J. 183

- CJ get straight A’s almost finishing up Respiratory Therapy School
- Jim D. goes beast mode on “Helen” (8:49)

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Friday’s WOD:

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

B.) 3 Rounds
10 Power Cleans
10 Pull-ups
10 Burpees

results:

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Thursday’s WOD:

500m Row then,

4 Rounds
18 Pushups
15 Box Jumps
12 Sumo Deadlift High Pull (95#/65#)

results: