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:

Not only is Melia an amazing and inspirational athlete, she also has one of the best attitudes each and everyday she comes into the Sweat Shop and is faced with another challenging workout!

Check out this video ( Windows / Mac ) from the CrossFit Journal about Karen Rackliffe, a 60 year old female that competed in the CrossFit Games last year.  As a side note, she has a 235lb. deadlift!

Holiday Schedule
Saturday Dec. 24th – Regular Schedule 9am & 10
Monday Dec. 26th 8:30am, 9:30am, 10:30am – ONLY

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Wednesday’s WOD:

4 Rounds
10 Reps Bear Complex 115/75
200m Double Medball Carry

results:

Notice the speed at which this guy gets under the bar. Next time you work on the snatch, think about speed under the bar, rather than lifting the bar overhead.

Holiday Schedule
Saturday Dec. 24th – Regular Schedule 9am & 10
Monday Dec. 26th 8:30am, 9:30am, 10:30am – ONLY
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Tuesday’s WOD:

“Nate”
As many rounds as possible in 20 minutes:
2 Muscle Ups
4 Handstand Pushups
8 KB Swings 70/44

results:

Melaney, who before starting CrossFit had no experience lifting weights, continues to see strength improvements because of her excellent adherence to quality movement

James and I want ALL of our members to get better, and stronger… but for many, this means lifting lighter weights, but doing it correctly.  Re-read the post, it applies to many, and don’t take it personal if we tell you to go down in weight.

Rather than just saying “no rep”, James and I have felt that coaching our members (giving them the cues they need) is a more effective way at getting them to perform the exercises correctly.  When coaching someone on squats we can often be heard saying, “deeper, deeper… DEEPER!”, or during wall balls we may say “throw higher” and/or “squat deeper”, “get that head through” is a cue often heard on overhead movements such as push press and thrusters, and of course “higher!” or “get your chin OVER the bar” during pullups.  Here is the important thing to realize, if we are giving you any of these cues it’s because you just performed one or more reps that are unsatisfactory, and do not meet the correct movement standards.  Therefore, if you are doing a set of five reps on back squats, and during rep number two we say “deeper!”, then again during rep number four we say “deeper!”, and you do your fifth rep and then rack the weight, you have only successfully done three reps!  Same thing with pullups, if we say “higher, higher, get your chin higher!” while you are zooming through your pullups you SHOULD NOT be counting those reps!  Holding yourself to proper movement standards is not only a must for anyone that ever wants to participate in any type of CrossFit competition, but it’s also important for anyone that wants to be able to track their progress and compare their results workouts they’ve done in the past.  If you do a workout with compromised range of motion (i.e. poor standards), then two months later perform the same workout with full range of motion (i.e. good movement standards) you can’t be disappointed if you went slower in time, or moved less weight, because you can’t accurately compare the two workouts.  We do understand that there are some people that aren’t interested in CrossFit competitions, and are uninterested in comparing their results from previous workouts.  For these folks, just coming into the gym and getting a good workout is their main focus.  While full depth squatting is something we enforce to everyone because of it’s implications in developing functional strength, performing sixty wall balls to a nine and a half foot target, versus a ten foot target will still do wonders for improving fitness.  However, for the rest of you, be prepared to hear “NO REP!”, especially to those of you that are repeat offenders!  We’ve spent countless times cueing everyone, especially the repeat offenders, on what part of the movement they are short-cutting, now we’ll be shouting “no rep!”, in our efforts to make our members as fit as possible, and so that they can continue to see improvements.  Watch James or I during a competition, or even during a workout, any workout, you’ll rarely if ever, see us “no rep”.  Whether we are doing muscle ups from rings hung from a tree, snatches in my garage where the bar almost hits the ceiling, or pushups on the deck of the pool, JB and I make sure that all of our reps, regardless of the workout, are done to standard so that we know no other way.  Challenge yourself, have some standards

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Monday’s WOD:

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

B.) 6 minute clock:
403m Run
Max Reps Burpee Box Jumps
403m Run *(before time expires)

results:

Congratulations to both Sweat Shop teams for their performance this past Saturday at CrossFit Adventure’s Reindeer Games.  At the end of the 3 workouts, our team with CJ, Scott, Stephanie and Rene finished 4th out of 12 teams overall.  Our team with Patrick, Jason, Jessica, and Dana finished in 6th place.  Also, big thanks to everyone that came out to support our teams, as well as Aaron, of Hiroshi’s Catering who was serving up some amazing cuisine for athletes and spectators!  Lastly, great job to Patrick for being the only one out of eight that is looking at the correct camera!

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Saturday’s WOD:

9am

“Helen”
3 Round
403m Run
21 KB Swings 53/35
12 Pullups

___________

10am

A.) Weighted Pushup
2-2-2-2-2

B.) Weighted Pullup
2-2-2-2-2

C.) 403 m Run
50 Double Unders
200 m Med Ball Carry 20/14
30 Kettlebell Swings 53/35
200 m Med Ball Carry

results:

While having a heavy back squat can’t hurt, we should all read up on these tips to keep us safe!

Big thanks to my mom for sending this to Helen.  Of course it’s always good to stay alert and be aware of your surroundings, but it’s no wonder this country lives in fear.  I especially like the use of all CAPS to emphasize important points.

Because of recent abductions in daylight hours, refresh yourself of these things to do in an emergency situation…

This is for you, and for you to share with your wife, your children, everyone you know.

1 . Tip from Tae Kwon Do :

The elbow is the strongest point on your body.  If you are close enough to use it, do!

2. Learned this from a tourist guide in New Orleans

If a robber asks for your wallet and/or purse, DO NOT HAND IT TO HIM.  Toss it away from you…. chances are that he is more interested in your wallet and/or purse than you, and he will go for the wallet/purse.

RUN LIKE MAD IN THE OTHER DIRECTION!

3. If you are ever thrown into the trunk of a car, kick out the back tail lights and stick your arm out the hole and start waving like crazy.  The driver won’t see you, but everybody else will.

This has saved lives.

4. Women have a tendency to get into their cars after shopping, eating, working, etc., and just sit (doing their checkbook, or making a list, etc.

DON’T DO THIS!)

The predator will be watching you, and this is the perfect opportunity for him to get in on the passenger side, put a gun to your head, and tell you where to go.

AS SOON AS YOU GET INTO YOUR CAR ,

LOCK THE DOORS AND LEAVE.

If someone is in the car with a gun to your head.

DO NOT DRIVE OFF,

repeat:

DO NOT DRIVE OFF!

Instead gun the engine and speed into anything, wrecking the car.  Your Air Bag will save you. If the person is in the back seat they will get the worst of it .As soon as the car crashes bail out and run.  It is better than having them find your body in a remote location.

5 . A few notes about getting into your car in a parking lot, or parking garage:

A.) Be aware: look around you, look into your car, at the passenger side floor and in the back seat

B.) If you are parked next to a big van, enter your car from the passenger door .

Most serial killers attack their victims by pulling them into their vans while the women are attempting to get into their cars.

C.) Look at the car parked on the driver’s side of your vehicle, and the passenger side.. If a male is sitting alone in the seat nearest your car, you may want to walk back into the mall, or work, and get a guard/policeman to walk you back out.

IT IS ALWAYS BETTER TO BE SAFE THAN SORRY. (And better paranoid than dead.)

6. ALWAYS take the elevator instead of the stairs.

(Stairwells are horrible places to be alone and the perfect crime spot.

This is especially true at NIGHT!)

7. If the predator has a gun and you are not under his control, ALWAYS RUN! The predator will only hit you (a running target) 4 in 100 times; And even then it most likely WILL NOT be a vital organ.

RUN, Preferably in a zig -zag pattern!

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Wednesday’s WOD:

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

B.) 3 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerk
*complete (1) 403m Run at some point during workout

results:

Jason chillin’ at the beach

With the holidays in full swing, I figured now is as good a time as any to re-post a blog JB posted last year about working out while away from home.

As the holiday season comes near, many of you will be traveling to visit family and friends. Personally, it is my favorite time of the year because I get to catch up with old buddies and family I haven’t seen all year. Unfortunately, this “reunion” comes with some not-so-healthy diet and exercise habits. First comes the turkey and pie coma followed by a December of “cocktail” parties, all the while, being too sluggish to exercise. We all know the repercussions for these choices and we all know how horrible it feels when we do our first workout after returning from vacation.

Don’t make “travel” as an excuse to avoid exercise. There are plenty of workouts you can do with little or no equipment. Check out this 22-page list of TRAVEL WODS compiled by Shane Skowron, that you can do while on your travels. Having this list with you will definitely help ease the stress of trying to think of which workout to do without having do design one. Even better, get a couple of your friends and family members to one of these WODS during vacation. It will make it much more exciting! Plus, you just might persuade a family member to start exercising more!

You can download the Travel WODS here.

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Tuesday’s WOD:

A.) Deadlift w/ pause
2-2-2-2-2

B.) 4 Rounds
12 Toes to Bar
25 Double Unders
200m Run

results:

Double unders so easy even Admir could do them!

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Monday’s WOD:

5 Rounds

5 Snatch 135/95
10 Pullups
15 Box Jumps
20 KB Swings 53/35

results:

Here are some ideas, and where you can find stuff for the CrossFitter on your Christmas list.

Again Faster
Jump Ropes
Gymnastics Rings
Leather Gymnastics Straps for protecting hands

Rogue Fitness
Bumper Plates
Gymnastics Rings
Pullup Bands
Medicine Balls
Barbells (15 & 35lbs.)
Grass Fed Beef Jerky

Bigger Faster Stronger
Barbells (45lbs.)

360 Fitness Superstore (Located in Walnut Creek)
Kettlebells

Reading Material
The Paleo Solution – Robb Wolf
Lights Out:  Sleep, Sugar and Survival – T.S. Wiley

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Saturday’s WOD:

9am

2 Rounds
403m Run
15 Deadlifts 225/155
403m Run
15 DB Thrusters 45/25
*complete (1) 70m Sled Push 80/45 during workout

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10am

A. Overhead Squats
2-2-2-2-2

B.) 4 Rounds
200m Run
10 Overhead Squats 115/80
12 Toes to Bar
2 Rope Climbs
*complete (1) 70m Sled Push 80/45 during workout

results:

Next Saturday, December 17th will be a fun day for Sweat Shop members!  First off, we will be having two teams competing in the Reindeer Games at CrossFit Adventure in Concord (just a 5 minute drive from the Sweat Shop).  Here is who will be competing:

Team 1
Dana
Jessica
Jason
Patrick

Team 2
Rene
Stephanie
Scott L.
CJ

The competition starts at 9am and will probably go until about 2pm.  Let’s get as many Sweat Shop members as possible to come out and support our teams!  Classes at the Sweat Shop will be held at 9am & 10am as usual.

Later that same day we’ll be having the Sweat Shop holiday party at Pyramid Ale House in Walnut Creek at 6:30pm.  I’ve rented the back patio and they’ll be setting us up with a big tent.  Be sure and eat before you come b/c there won’t be any food, but there will be an open bar.  Cost will be $5/person, even if you aren’t drinking any alcohol.  You can pay James or I anytime between now and next Saturday, or even when you show up to the restaurant is fine too.

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Legitness of the Week

Sean gets his first muscle up!
Melia gets her first unassisted pullup!!!!!
Patrick goes Beast Mode on Tuesday’s workout!

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Friday’s WOD:

A.) 15 minutes to work up to a heavy 1 Rep Squat Clean

B.) 3 Rounds
403m Run
10 Power Cleans 135/95
10 Ring Dips
10 Single Arm KB Squats 53/35
10 Burpees

*complete (1) 70m sled push 90/55 at some point during workout

results:

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Thursday’s WOD:

4 Rounds

1 minute Max Reps each exercise
Bench Press
Front Squats
Pullups

REST 3 minutes after completing entire round
Rx’d Men 100% Body Weight
Rx’d Women 65% Body Weight

results:

This summer, while enjoying vegetables delivered by Farm Fresh To You, I found myself with a ton of green beans.  Sauteed with some spices they can be pretty delicious.  However, in the last 8 to 12 months I’ve eliminated a lot of things from my diet, including legumes, so when I recently ate the green beans I realized that they were jacking up my stomach, big time!  While most of what I’ve read has said they are pretty benign, as far as legumes go, I can’t deny how they made my stomach feel after eating them (on several occasions).

Apparently I’m not the only one who has “issues” with green beans.  Here is what Mark Sisson, from Mark’s Daily Apple has to say about green beans.

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Wednesday’s WOD:

A.) 2 Minutes Max Double Unders

B.) Strict Press
5-3-1

C.) 4 Rounds
90 seconds each round to complete:
12 KB Swings 70/44
70m Run
Max Reps Box Jumps
*no rest between rounds

results:

This picture contains two of my favorite things from childhood:  The Road Warriors, and Poison

While few things compare to the workout you get while attending a class at a fully equipped CrossFit gym with quality coaching, you can still get a good workout in your own garage gyms if you are self motivated.  Check out this video (Windows / Mac)from Rogue Fitness on outfitting a single car garage with just about everything you need.  While installation of a rack, such as the one in the video, can be pricey, and probably eliminate the possibility of parking your car inside your garage, another option is just purchasing a barbell, some bumpers, a kettlebell or two, perhaps some dumbbells, and having a ceiling mounted pullup bar, as to not take up any additional floor space.  You can get a lot done with just this stuff, and if you still wanted to do heavy back squats or bench press, you also have the option to purchase movable squat stands, similar to those we have at the Sweat Shop.

If you’ve got workout equipment/home gym at your house, email me some pictures, most “home gyms” are pretty basic and may just consist of some dumbbells, jump rope, and maybe a kettlebell.  But you never know, perhaps your picture will inspire others to get create their own home gym for the times they can’t make it into the Sweat Shop.

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Tuesday’s WOD:

4 Rounds

10 Hang Squat Cleans 155/95
2 Rope Climbs
20 Box Jumps

results:

Big ups to Sean on getting his first muscle-up after only 2 previous attempts!
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Monday’s WOD:

As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Air Squats

*Every 2 minutes perform 3 Deadlifts (245#/175#) starting at 0:00*

results:

Mark your calendars everyone, Saturday December 17th, @ 6:30pm we will be having our holiday party at Pyramid Alehouse in Walnut Creek!  I’ve reserved the back patio where they will be setting up a large tent for us, complete with heat lamps and all.  There won’t be food served so be sure and eat before hand, however there will be OPEN BAR!  The cost will be just $5 per person.  Bring your spouse or significant other!  It should be a really fun night as James and I have prepared awards to be given for various “outstanding performances”.

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Wednesday’s WOD:

A.) Back Squat
5-4-3-2-1
*score sum of all five sets

B.) 3 1/2 minutes 403m Run – Max Reps Double Unders
2 1/2 minutes 200m Run – Max Reps KB Swings 70/44
1 1/2 minutes 70m Run – Max Reps Burpees

results: