Article from the New York Times – Straight From the Home Coup

Read full post here.

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Saturday’s WOD:

8:30 & 9:30

“Wood”
5 Rounds
400m Run
10 Burpee Box Jump
10 Sumo Deadlift High Pull 95/65
10 Thrusters 95/65

REST 1 minute

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10:30am

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

B.) As many rounds as possible in 8 minutes:
25 KB Swings
25 Box Jumps
25 Wall Balls
2 Rope Climbs

results:

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Friday’s WOD:

A.) 2 Squat Cleans on the minute for 15 minutes

B.) 800m Run
12 Front Squats w/ plate 45/25
12 Push Press w/ plate
12 ea. Overhead Walking Lunge w/ plate
12 Burpees w/ lateral jump

results:

*NO CLASS THIS SUNDAY IN OBSERVANCE OF EASTER*

Here is a great post from CrossFit NYC.  I feel like #4 is one of the most important for those that are super competitive AND those that want to compete and be competitive.  It requires a complete mindset shift, that unfortunately, many highly competitive people are unable to grasp.

Excerpt

I’ve been involved with Crossfit for the past five years as a participant and coach. Early on I made some rookie mistakes, but would vow to never make them again. Then I would make the same mistakes again a few weeks later. And, I see other Crossfitters making these same mistakes all the time, too. So it might be useful to some of you to learn from the wizened voice of experience, or just to hear a few tips I learned the hard way.

Read full post here.

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Legitness of the Week

Giana gets her first unassisted pullup, strict!
Visitors Vancouver Dave & Washington Kristina crush Saturday morning’s 10:30am workout
Alex casually ties his PR and Sweat Shop record of 315×3 Overhead Squat

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Thursday’s WOD:

“The Angry Bolivian”

5 Rounds

5 Clean & Jerks 165/105
7 Bar Facing Burpees
9 Chest to Bar Pullups
*complete 5 rope climbs at some point during workout

results:

In the comments, name one perk or amenity found at a globo gym that you wish we had at CrossFit Sweat Shop.

3…2…1…GO!

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Wednesday’s WOD:

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

B.) As many rounds as possible in 7 minutes:
8 Toes to Bar
25 Double Unders

results:

While desserts and other food items that are made “paleo friendly” will be absent of things like gluten and high fructose corn syrup, don’t fool yourself into thinking that you can eat these regularly if you are trying to improve your body composition, or want nutritious food that supports optimal performance.  Check out the excerpt below from a recent post on the Robb Wolf site.

Okay, so yep, this person is eating a seemingly paleo friendly diet – but he or she is likely not seeing earth shattering results.  Why?  Well, like they say – “You can paint a turd gold, but it’s still a turd.”  A cookie is always a cookie, a pancake is always a pancake, and sugar (whether it be honey, agave, or coconut nectar/sugar) is still sugar; and the body is going to treat it as such.  Now, don’t get me wrong, ingredients matter too – gluten, dairy, and soy free are important, and it’s perfectly okay to indulge and enjoy a ‘treat’ – sometimes.  The problem comes in justifying a paleo snack or sweet as a daily, totally innocent (like meat and vegetables) food, while expecting to see major body composition and/or health improvements.  Nutrient density matters.  Steak and vegetables are going to do a lot more for you nutritionally than any bar, cookie or ‘healthy’ paleo treat.

Read full post here.

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Tuesday’s WOD:

403m Run

20 Deadlifts 145/105
20 Box Jumps
20 Pullups (Advanced 5 Muscle Ups)

15 Deadlifts
15 Box Jumps
15 Ring Dips (Adv. 4 Muscle Ups)

10 Deadlifts
10 Box Jumps
10 Pullups (Adv. 3 Muscle Ups)

5 Deadlifts
5 Box Jumps
5 Ring Dips (Adv. 2 Muscle Ups)

200m Run

results:

Sweat Shop ladies during the recent Oakland Half Marathon – from right: Mayumi, Nina, Lexi, Melia

For some CrossFit is a competitive sport, for some it’s their sole form of exercise, and for others it’s just one component of their training program that allows them to do they activites they enjoy, better, easier or with less time spent training.  Good luck to our Sweat Shop ladies that are running ANOTHER half marathon this weekend (Melia, Nina, Mayumi, and Edna).

**No class this Sunday in observance of Easter**

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Monday’s WOD:

Alternating TABATA

Pistols
Push Press 75/55

Sumo Deadlift High Pull 75/55
Burpees

*20 seconds of work, followed by 10 seconds of rest
alternate between first two exercises until completing 8 sets of each
immediately move on to next two exercises

results:

 Jason getting good extension on a clean

Olympic lifts are tough.  Quality reps, not heavy weights, is the best way to learn a complicated skill such as the clean or the snatch.  Here is a good post on the 7 most common technique mistakes made during the power clean.

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Saturday’s WOD:

8:30 & 9:30am
“Del”

25 Burpees
400m Run w/ medball
25 Weighted Pullups 20/15
400m Run w/ medball
25 Handstand Pushups
400m Run w/ medball
25 Chest to Bar Pullups
400m Run w/ medball
25 Burpees

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10:30am

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

B.) 5 Rounds
5 Squat Clean 185/135
10 Burpees

results:

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Sunday’s WOD:

A.) 1 mile run

B.) 5 Rounds
10 Wall Balls
15 KB Swings
20 Double Unders
1 Rope Climb
200m Run
*25 min. time cap

results:

Watching all you Sweat Shoppers compete in the Open this year was super exciting. I’m sure many of you are ready to relax and take a break from competing. Rightfully deserved! For those who may have missed out on the Open or those still wanting to compete, there are several NorCal events coming up. And for all of you taking a break, don’t forget the fun you can have spectating! The list above are some local events that are sure to be worth taking a stab at either competing in or just catching the competition action. As CrossFit has become more popular, many of the local CrossFit events have become more and more fun to attend. Even better, they are more fun to attend with the awesome, fun, and sometimes wild and crazy Sweat Shop community. I know several of you have already purchased hotels carpool for the CrossFit Games, so if any of you are interested in tagging along or want to arrange plans for the trip to any of these, let us know in the comments section.

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*This Sunday’s endurance workout will be held at the Sweat Shop 2pm*

I’m not one of those people that will try and convince myself and others that something is good for you simply because I really like it (i.e. coffee, bacon, CrossFit, chocolate, etc)  And when it comes to coffee, the fact that it is extremely addictive, and the fact that it has such a profound effect on my sense of well-being, as well as physical performance, I’m pretty sure it can’t be that good for you.  Just yesterday I was feeling more tired than normal so I brewed some coffee before my afternoon workout.  I’m not kidding when I say even before drinking the coffee, just smelling it as it brewed, put me in a better mood, my motivation and excitement to workout sky rocketed, and then it even made me go to the bathroom, all before taking my first sip!  I’m pretty sure that means you’re in deep.

Here is a good post featured on Robb Wolf.com, written by Kevin Cann.

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Wednesday’s WOD:

“The South African Bear”

27 KB Swings 70/44
5 Rep Bear Complex 155/105
3 Rope Climbs

5 Rep Bear Complex
2 Rope Climbs

5 Rep Bear Complex
1 Rope Climb
27 KB Swings 70/44

*10 Burpee penalty each time the bar is put down before completing all 5 reps of Bear Complex

results:

While consistent exercise is important, nutrition is the foundation!

See video preview here ( Windows / Mac )

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Tuesday’s WOD:

4 Rounds
1 minute each exercise, MAX REPS:

Bench Press 135/85
Box Jumps
Sandbag Thruster
Sumo Deadlift High Pull 75/55

REST 1 minute

results:

Compromise in a relationship is a good thing, compromising joint range of motion is a bad thing.  This video from K-Star shows an example of the chain of events involved with limited range of motion.  The thing I want Sweat Shop members to take away from this is to take the time we spend working on mobility serious.  And for those that have moderate to serious mobility issues, you should also be doing some mobility work on your own at home.  If you are unsure of which ones are best for you, just ask James, Rene or myself, we’ll be happy to let you know!

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Monday’s WOD:

“Cindy”
As many rounds as possible in 20 minutes:
5 Pullups
10 Pushups
15 Squats

results:

Pretty cool video from Aarhus CrossFit, a small town in Denmark which by coincidence is where my dad is from.

The CrossFit Open is now complete, and while everyone did awesome, a few even came within a couple of spots of making it to the next level.  Also, as a team, we were just a few spots short of qualifying for regionals.  Now comes the fun part, training for the next CrossFit Games season, the next local competition, or just training to improve your fitness.  Having events to train for, goals to reach, a fun and highly varied program, good coaching, and great people to exercise with, makes CrossFit a great community to be a part of!

Now that the CrossFit Open is done, post to comments what you enjoyed most/least about it, what if anything you learned, and if you’ve made any goals or have any plans of action moving forward.

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Saturday’s WOD:

8:30 & 9:30am

Alternating TABATA

Front Squats 135/95
Pushups

Deadlifts 135/95
Wall Balls

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10:30am

A.) Overhead Squat
5-5-5-5-5

B.) “Nasty Girls”
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135/95

Box jumps, clean & jerks and deadlifts are more fun that distance running, and according to a new study, better for your health.

Dr. Gabe Mirkin’s Fitness and Health E-Zine
Health Benefits Determined by How Intensely You Exercise

Three recent studies show that vigorous exercise is far more effective than just exercising in preventing disease and prolonging life.

Read abstract here.

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 Wednesday’s WOD:

“The Rise & Fall of the Danderson Empire”

4 Rounds
403m Run
10 Pullups
20 Pushups
30 Air Squats

Once you do CrossFit, “rest” days take on a whole new meaning.

Big thanks to Charlie for the Kirkwood lift tickets, JB and I enjoyed perfect blue skies and zero crowds today.

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Tuesday’s WOD:

4 Rounds

2 Clean & Jerk 175/125
2 Strict Pullups
3 Clean & Jerks
3 Strict Pullups
5 Squat Cleans 175/125
30 Double Unders

With this week being the final CrossFit Open workout for 2012, what better way to finish it off than with food and beverage.  While some of you may still be doing the workout on Saturday, like last week, many will be doing it on Friday evening at 5:30pm, including myself.  Whether you’ll be doing CrossFit Open workout #5, the regular 5:30pm class, or just coming to watch and cheer, feel free to stick around and enjoy some refreshments.

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Monday’s WOD:

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

B.) 1 minute max reps Sumo Deadlift High Pull 75/55
1 minute max reps Front Squat 75/55
1 minute max reps Push Press
1 minute max reps Box Jumps
finish with (1) 403m run