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:

 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:

John M. demonstrating complete range of motion on the KB Swing

 It’s the third round of “Kelly” and with 60 reps of wall balls under your belt, and still another 90 reps to go, you let it happen.  It starts with your squats not getting to parrallel, and next, your wall balls are no longer making it to the target.  But you don’t stop, you continue going and the range of motion on each rep gets worse and worse.  The group training environment that makes CrossFit so great, is now playing a part in the demise of your movement standards.  In an effort to finish first, or just not to finish last, or to just beat that person next to you, you’ve lowered your standards and are now performing shortened range of motion exercises in an attempt to finish faster, rather than rest a few seconds, then return to the movement with proper form.  And although you are still doing functional movements, and are no doubt getting a challenging workout, very little differentiates you from the guy at 24hr Fitness doing half rep bicep curls just so he can use heavier weight and gain the respect of any on-lookers.  Our goal is to do everything we can to improve our fitness, and although the competitive nature in the classes will help push us past our comfort zone, don’t let it be responsible for degrading your movement standards.  In the end I can ensure you that staying true to the movement standards will result in much greater gains in the long run.  Two Sweat Shop members that have illustrated this perfectly are CJ and Criselda.  Despite training with a competitive group of really fit peers, CJ never lets his standards suffer, and as a result, has been the last one to finish the workout on several occassions.  His persistance however is paying off, with CJ seeing some pretty crazy PR’s on many of his repeat workouts!

In short, if you can do 1 full range of motion rep during the warm up, there is no reason all of your reps in the workout shouldn’t be just as complete.  You may need a few more rest periods, or select a lighter medicine ball, or a lighter bar, or a larger assistance band, whatever you are working with, these can vary, your movement standards however, should not.

Here are some of the movements that are most offended.  Writing this I realize I have an excellent job if my biggest concerns are members not getting their chest to the ground on pushups! 

Wall Balls
Pushups
Ring Dips
Pullups
Squats

Post thoughts to comments.

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Wednesday’s WOD:

A.) Overhead Squats
7-7-5-5-3

B.) 15 Overhead Squats
30 Pullups
403m Run
15 Overhead Squats

results:

From a recent post from CrossFit Watertown:

CrossFit is like life: Either you’re someone who sees things through to the end, no matter how difficult or painful or hard — or you’re a quitter…. CrossFit can show your true colors in 15 mins with a barbell and a stopwatch.

Read full post here.

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Tuesday’s WOD:

100 Burpees

*every minute on the minute perform 3 pullups (choose the pullup variety that is most challenging for you; L-Pullup, tuck, strict, kipping, band assisted, ring rows)

results:

Post workout, New Year’s Day, 9am group.  WOD: Murph

It’s not a coincidence that the folks that showed up to workout on the morning of New Year’s Day, are also those that have been seeing the biggest results since starting CrossFit Sweat Shop.  That’s because these are the folks that are doing more than just showing up for a couple of workouts during the week.  These are the people that are making lifestyle changes, including, the way they exercise, how they eat, their sleep habits, and keeping their “social lives” in check.  Great job guys and girls, I’m really proud of the progress you’ve made in 2009, and I’m certain you’ll be seeing even greater results in 2010.

Legitness of the Week

John M. 325×3 front squat
Helen & Lones 150×3 front squat
Jennifer scores 267 (Rx’d) her first time doing Fight Gone Bad
Tammy and CJ both get huge PR’s on Murph on New Year’s Day
Charlie’s 9:16 “Helen”
Aaron, CJ, and I take a break from CrossFit and go snowboarding in the middle of the week…. LEGIT!

Post thoughts and props to comments.

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Thursday’s WOD:

“Helen”

3 Rounds
403m Run
21 KB Swings
12 Pullups

results:

Kristyn from CrossFit RedPoint Virgina hitting a PR on overhead squats at CrossFit Sweat Shop

The first thing CrossFitters usually do before they leave town is check their destination and locate the nearest CrossFit gym.  If there isn’t one nearby they will usually try to find a park or some other outdoor venue that they can workout in.  A traditional gym usually has little to offer someone who does CrossFit.  Small spaces crowded with machines and cardio equipment offer little room and even fewer options to perform functional movements.  Couple that with gym patrons that lounge around on equipment or use the entire squat rack just to rest their curl bar on and you’ve got a recipe for frustration.  That’s one of the great things about doing CrossFit at home or on the road.  So much can be done with little to no equipment and all you need is some open space.  After all, were we really meant to be confined to a room full of televisions while we workout?

Post to comments what you enjoy most about CrossFit Sweat Shop that you can’t get in a traditional gym or health club, whether it be in Walnut Creek, or anywhere else for that matter.

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Friday’s WOD:

As many rounds as possible in 20 minutes:

12 KB Swings
6ea. Single Arm KB Squats
12 KB Summo Deadlift High Pulls
6 Burpees

*complete (1)403m run before time expires (run should be done last, you may not return to KB exercises after run)

results:

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Saurday’s WOD:

compare to 7/18/09

4 Rounds

12 Squat Cleans
15 Box Jumps
403m Run

results:

Steve Schmitt performing a 1RM on the abductor machine.  Awesome!

 Machines are not only ineffective, they are actually more dangerous than free weights.  By design, they force your muscles to move loads in isolation, something they were never designed to do.  Check out this article (even MSN Health is recommending people stay away from the machines), amazingly the machines that are most detrimental to your health, are also the ones that are the most popular at gyms.

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Thursday’s WOD:

21-15-9
DB Hang Squat Clean to Overhead
Pullups

results:

CrossFit Sweat Shop Walnut Creek, CA

So you want to make some fitness progress?  If you have begun to do CrossFit, whether it be at home, at Bally’s, 24hr Fitness, ClubSport, or at CrossFit Sweat Shop, you’ve taken the first step.  Now it’s time for you to get out of your comfort zone.  In order for you to progress you are probably going to have to take a few steps back first.  This means doing things that may initial seem tougher.  Performing a squat correctly after years of an inefficient movement pattern will likely be much tougher at first.  The same is true for anyone who is trying to learn how to use their legs to assist in lifting a weight overhead, when all they have done in the past is isolation exercises.  However, forcing yourself to go through the full range of motion on a squat, along with learning advanced movements will undoubtedly take your fitness to the next level.  It may feel akward and even inefficient in the begining, but don’t revert make to your old ways, with a bit of practice you will far surpass your previous capabilities.

Here’s a list of stuff that will help you progress:

• Full depth on ALL of your squats
• Learn the kipping pullup
• Get comfortable with both the regular AND the mixed grip on the deadlift
• Learn the hook grip, once you do, use it everytime you Clean or Snatch
• Practice the proper rack position.  Holding the bar in your hands, rather than having it rest on your shoulders during Cleans and front squats is unacceptable.  Get your elbows up, release it into your finger tips if you have to.  The bar must rest on your shoulders, not in your hands!
• Learn how to overhead squat, then get good at it.
• Learn how to do Push Jerks, don’t just rely on the Push Press.
• Get your knees to touch your elbows when doing Knees to Elbow.  Consult with Mike B. if you are having trouble.
• Refine your technique on the rower.
• Use your hips to swing the kettlebell, don’t rely on your arms.
• Go FULL range of motion on your pushups, even if it mean you have to modify by going from your knees.
• Learn how to cook so you can stop eating out so much.

“Do or do not. There is no try.”
-Yoda

***CrossFit Sweat Shop will be closed on Monday, September 7th in honor of Labor Day***

Regular Saturday schedule on September 5th

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Thursday’s WOD:

Thruster
3-3-3-3

Strict/Weighted Pullup
5-5-5-5

results:

CrossFit Sweat Shop: Walnut Creek, CA

Last month I made a lengthy post about the importance of truly functional fitness for law enforcement officers.  (if you missed it you can check it out here) The same principals apply to firefighters.  Simply jogging and/or lifting weights will not prepare a fireman for the demands they will undoubtedly encounter on the job.  Lifting, dragging, carrying, and swinging heavy objects at high intensities are the things they should prepare for.  And just like police officers, the consequences for not being physically prepared are extreme, to say the least.

Check out this video of a news report about some Spokane, WA fire recruits who do CrossFit to prepare themselves for the tasks that lie ahead.

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Monday’s WOD:

25 KB Swings
10 Pullups
25 Wall Balls
25 Box Jumps
15 Deadlifts
15 Burpees
10 Pullups
10 Deadlifts
25 Situps
5 Pullups
10 Burpees

results:

 Quitting would have been easier.  It was just before noon on Saturday and as I approached the hill on the 403 meter run the thought of quitting entered my mind.  Just an hour earlier I was full of energy as I watched fourteen people charge through what I knew would be a tough workout.  One of the things that I was stoked about was seeing such a wide spectrum of athletes perform the exact same workout, side by side.  The group ranged from a young woman’s very first CrossFit workout, to MJ from CrossFit Oakland, who performed the entire workout while wearing an 18lb. weight vest.  A few minutes after everyone had completed the workout, and most began to recover, the energy in the gym grew quite high.  Discussions of whether the squat cleans or the run were more difficult eventually gave way to talks about weekend leisure activities.  After everyone left I decided I too should do the workout.  After a short warm-up I quickly found myself on the first of four runs, my initial thought was “DAMN, I should have programmed just 3 rounds for this workout.”  After another set of squat cleans and some box jumps I found myself barely jogging up the hill for the 2nd run and I was ready to quit.  Not just quit the workout, but quit CrossFit and/or ANY type of high intensity workout.  It wasn’t just my breathing, or my legs that burned, there wasn’t just one thing that hurt, my entire body hurt, I thought I was dying.  I reached the top of the hill and although I knew it was a gradual downhill from that point on, I stopped to walk.  I was convinced that I would not be able to finish the workout.  After a few seconds I started to run again, the pain never left and I began to think about quitting again.  The voice inside my head said “this isn’t life or death, just quit… this isn’t a competition, nothing is on the line, you aren’t even in a class with others… no one would know, just quit!”  Eventually I made it back to the gym where a single barbell sat in the middle of the gym, no longer on a lifting platform and at an angle in relation to the walls.  Normally my OCD would force me to re-position the bar to be parallel to a wall before I begin my lift.  Not this time, I just grabbed it and began my squat cleans.  A minute or two later I found myself on the hill again.  This time the thought of quitting CrossFit altogether brought on more inner discussion.  “If I quit can I really still own and run a CrossFit gym? …”clearly I’m not cut out for this, the members of my gym are, but I’m just not cut out for it.”  Then I started thinking about the first timer in my class that morning as well as the other beginners.  I wondered how bad they were hurting during the workout.  I was impressed at their ability to continue the workout.  I decided I would complete this workout, but as for myself, I was done with CrossFit workouts.  The forth round came and went as my vision got foggy and my ears were ringing like crazy.  I finished the workout and laid on my back for about a minute.  Although I was in the shade, it felt like there was a heat lamp on me, and my skin, especially my face, felt as though it were actually on fire.  Five minutes or so after the workout I started thinking about that voice inside my head.  I couldn’t believe the sh*t that it had said, nor could I believe that I actually had myself convinced that I was going to quit CrossFit!  Although my body was still aching, a buzz came over me that I hadn’t felt in months!  It was the same feeling I got after one of my first CrossFit workouts, and one that I get after a workout where I push, or am pushed, much further than I think possible.  It’s a feeling of clarity that is unlike just about anything else. Quitting would have been easier, but I would not have experienced the inner triumph and resulting clarity had I quit or even had I slowed to a pace that was far below my capacity.  My body had pretty much recovered a few hours later, as I lay in a swimming pool with only my head exposed to a strong, cool breeze.  I wondered what the factors were that made this particular workout so difficult, I thought about various exercises, energy systems, time domains, power outputs, even air temperature.  For a second I wondered what the other people at the pool were thinking about.  Then I began thinking how I could induce those same feelings in my next workout.

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Sports Performance WOD:

Weight Watchers Fran

6 Thrusters @ 135lbs.

18 Pullups

9 Thrusters @ 115lbs.

12 Pullups

12 Thrusters @ 95lbs.

9 Pullups

18 Thrusters @ 75lbs.

6 Pullups

Preload 4 barbells with the above weights.  Stagger athlete start times by 30-60 seconds.

Weight Watchers Fran compared to the Original Fran

Fran: 95lbs. x 45 reps = 4275lbs. of total work

Weight Watchers Fran: (135 x 6) + (115 x 9) + (95 x 12) + (75 x 18) = 4335lbs. of total work 

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Wednesday’s WOD:

403 meter Run

then 4 Rounds of:

3 Strict Press

3 Push Press

3 Push Jerks

9 SummoDeadlift High Pulls

9 Pushups

9 Hang Power Cleans

finish with (1) 403m Run

results:

The three pictures at the top depict what someone’s body who’s training consists primarily of distnace running looks like.  Below that are pictures of bodies that have been developed as a result of constantly varied, functional training performed at high intensities.  (photos courtesy of CrossFit.com & Tom Campitelli)

As a local business owner in the health and fitness industry, and a resident of Contra Costa County, I feel like I have a duty.  My duty is to educate those that work in law enforcement on effective physical training, specific to their line of work.  Unfortunately, far too many officers of the law simply use general resistance training and running, or even worse, just running, as their means for achieving optimal fitness.  A program like this will not meet the needs of anyone looking to develop well rounded fitness, and certainly doesn’t address the needs of a police officer.  In regards to fitness and physical readiness, these individuals need to be prepared unlike any other worker or athlete.  A police officer can, and likely will, encounter any scenario imaginable.  Sprinting after a suspect, climbing over walls or fences while sprinting after a suspect, wrestling a suspect to the ground after sprinting a short distance and perhaps jumping over a fence or two (perhaps he gets away and the officer must sprint a little more), or  dragging or lifting and carrying a wounded fellow officer after sprinting up several flights of stairs.  A key point here, is that usually when the sh*t hits the fan, you aren’t going to be jogging after a suspect, or jogging for cover from flying bullets….jogging makes us good joggers, not good sprinters.  Another inherent flaw in most people’s training program is the separation of “cardio” and “weights”.  In real-life situations, there isn’t a 15 minute water break (or even worse, a full day of rest, the way many of us schedule our cardio and weights) between chasing down the suspect and wrestling him to the ground.  Another demand unique to law enforcement is the need to be ready to “spring into action” in a moments notice.  A constantly varied program will help prepare the body for just about anything, but if your exercise routine always follows the same general structure you are severally limiting your ability to adapt to dynamic situations.  If a 5 or 10K “jog-off” were a likely scenario for police officer to encounter with a suspect, then jogging these distances in their training program would be beneficial.  However, with radio communication, and back up hopefully within a few minutes, a more likely scenario is a shorter duration, higher intensity event that addresses every physical attribute imaginable. 

My passion for this topic is rooted in the intrinsic properties of a police officer’s job.  Here’s what I mean.  Edward, who works in Computer Programming, probably won’t die as a result of a poorly designed fitness program when his boss demands he rewrite a Beta version of their Spyware program so that it detects those cleverly disguised Cialis ads.  However, a police officer can likely be put in a situation where their physical fitness determines whether or not they make it home.  One can just jog and hope that they will never be placed in a situation where, strength, speed, and anaerobic capacity are a necessity, or they can prepare themselves for anything, and go to work each day with the confidence that they have done everything in their power to ensure they make it home safe.

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Tuesday’s WOD:

4 Rounds

403m Run

15 reps of the following, number designates which round the exercise is performed in:
1.) Double Wall Balls
2.) Thrusters
3.) Single Arm KB Thruster
4.) Wall Ball

25 Situps
15 Ring Dips
25 Squats

Rest exactly 3 minutes b/t rounds

results:

Here’s a great article from Mark’s Daily Apple on strength training for women.

“…You see, convential wisdom has somehow drilled into our heads the silly notion that men and women are completely different species, especially when it comes to working out. There are definite differences – anyone who’s been married will be able to tell you that! – but that doesn’t take away from the fact that we’re all homo sapiens with the same basic physiological makeup…”

Read full article here

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Friday’s WOD:

9 Overhead Squats
7 Pullups
18 Box Jumps

12 Overhead Squats
7 Pullups
15 Box Jumps

15 Overhead Squats
7 Pullups
12 Box Jumps

18 Overhead Squats
7 Pullups
9 Box Jumps

403 meter Run

results:

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Saturday’s WOD:

4 Rounds

12 Squat Cleans
15 Box Jumps
403 meter Run

results:

Using scales to tell us if we are in shape is ridiculous.  Emaciated endurance runners with little muscle mass may fall in the ideal weight range.  Are they fit?  A scale can also tell a well muscled female that she is “overweight”. .. is she unhealthy?

A great article by CrossFit Scars about the useless nature of a scale.  Read article here.

I’ll be back on Saturday to coach during our regular class time of 9:30am.  It should be a fun workout… but then again I’m not certain, it could also suck.  I guess we’ll see.

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Thursday’s WOD:

Complete as many rounds as possible in 20 minutes:

10 Wall Balls
10 Pushups
15 Squats
70 meter Farmer’s Walk

(1) 400 meter row must be completed BEFORE starting the rounds.  20 minute clock starts as soon as row BEGINS

results:

How many times have you come up with an excuse for not making it into the gym.  This video, compliments of CrossFit NE Georgia, speaks for itself.

On a side note, post to comments whether you would prefer me wear khaki pants and a golf shirt while coaching… or if boardshorts and sandals are o.k.

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Wednesday’s WOD:

As many rounds as possible in 20 minutes:

10 Wall Balls
10 Knees to Elbow
5 ea. Single Arm KB Walking Lunge
8 Ring Rows

click here for results

In teaching the muscle up these last few weeks, I’ve seen the importance in developing some pulling power from a horizontal position, thus the ring rows.  A muscle up tutorial video may be in order, but don’t hold your breathe.  Rumor has it a female is VERY close to getting the first muslce up at the Sweat Shop by a female.

Also, big performance props out to Jackson M. for crushing his first workout at the Sweat Shop.  With just a few reps short of 12 rounds, Jackson came in 3rd place overall for the day.  And he’s just an 8th grader!

Goat (göt) - an exercise that you are very bad at, dislike, and usually try to avoid whenever possible.

Everybody has them.  Some people do whatever they can to avoid them, others face their weaknesses and overcome them.  In order to develop a complete “fitness portfolio”, identifying your weaknesses is the first step. 

Fortunately, the CrossFit training program is constantly varied and not only encompasses a huge variety of exercises, but also addresses different energy systems (ATP-PC, Glycolytic (Anaerobic), Aerobic), in conjunction with different muscular strength demands.  Therefore, by following a CrossFit training program, you will likely address your “goat” on a semi-regular basis.  This is very likely to be much better than what you would be doing on your own.  Think back to before you began CrossFit (or for those that aren’t members, take a look at your current training program), when you would decide what type of exercises you are going to do each day,  it would usually involve things that you are good at and enjoy very much.  However, this approach may not be very beneficial, if achieving higher levels of fitness is one of your goals.

Identify your weaknesses, then face them head on.  Start by posting your goat(s) to the comments section.

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Tuesday’s WOD:

12 Wall Ball
24 Ring Rows
24 Weighted Pushups
12 Overhead Squats

18 Wall Ball
18 Ring Rows
18 Weighted Pushups
18 Overhead Squats

24 Wall Ball
12 Ring Rows
12 Weighted Pushups
24 Overhead Squats

results:

Check out this video of a break dancing toddler. Aside from it being a really cool video of a 2 year old doing some amazing stuff (0:50 in the video is just ridiculous!), we as adults can also learn something from it. Notice how many times the boy fails while attempting various moves. Also notice how these failures don’t set him back one bit! When learning any new skill, failure is a necessary and inevitable part of the learning process. Each time we fail we learn.

“If you want to increase your success rate, double your failure rate.”
-Thomas Watson, Sr

“Success is going from failure to failure without losing your enthusiasm.”
-Winston Churchill

Thursday’s WOD:

Begin w/ 400 meter row,

then 4 Rounds of:
10 Clean and Jerks
15 Situps
10 Pullups
15 Box Jumps

finish w/ 400 meter row

Friday’s WOD:

Dead Lifts
5-5-5-5-5

Push Jerks
5-5-5-5-5

Performance props out to:

Lones for a dead lift of 165×5, which is well over her body weight!

Lauren for getting a new PR on the 500 meter row, and reclaiming the Sweat Shop women’s record, now set at 1:45:7

Aaron for hitting a dead lift of 365×5, just two weeks or so after a serious auto accident!

Have a great weekend, don’t forget your SPF.

How many times have you said, “my goal is to lose 10 pounds.” ?  Were you successful?  The problem with asthetic based goals is, they don’t work.  One of the main reasons is that it isn’t absolute.  Even a goal such as “losing 10 pounds” can easily get blurred if you are doing any resistance training and you happen to gain some muscle.  Also, having a 10 pound weight loss as your goal isn’t that strong of a motivator when you are tempted with junk food items or you are on the last round of a grueling workout and you want to slow down, or even quit (see Wednesday’s WOD).  Performance based goals, on the other hand, are absolute, they can be performed, documented, and repeated.  Others can validate these goals as they see you perform them.  They are unequivocally superior to asthetic based goals!  At this point you may agree that performance goals are great, but you are still thinking, “…I don’t care if I can do 30 pullups, run a 6 minute mile, and deadlift 2x my body weight…. I WANT TO HAVE A SEXY SIX PACK!!”  The key here is to set performance goals, train for them, and train hard.  By doing so you will, without a doubt, achieve the body you desire.  Try it, the cool thing is it’s pretty damn fun along the way… you’ll be doing things your friends find impossible and probably even things you previously thought impossible. 

I’ll be happy to help anyone brainstorm a couple of short and long term performance based goals.

The race for the first muscle up at the Sweat Shop is pretty close.  There are at least 3 guys that are really close to getting their first MU.  To add a little fuel to the fire I’m going award one free month to the first male and female to achieve a muscle up.  Males must go from a elbow locked and wrist turned out position.

Post to the comments section a couple of your performance based goals.  I’ll start…

Thursday’s WOD:

4 Rounds

403 meter run
12 Ring Dips
15 Situps
12 Ring Rows (or Pullups)
15 Box Jumps

 These guys (and girl) don’t compromise.  They don’t train in health clubs and they don’t do machines.  They don’t train for hours on end and they don’t subject their bodies to the repetitive forces of “cardio sessions”.  These guys train up to 5 times per week, but for less than 1 hour each day, however, they put in 100% effort every time.  They don’t train to get rid of that giggle on the back of their arms or to have rippling six-pack abs.  They train for performance, for fun and because it’s challenging,  which in turn leaves them with firm functioning arms and rock hard abs.  They all have careers, families, and lives outside of working out.  But they don’t let their obligations compromise their workouts.  These guys have all had, or currently have injuries, however, they listen to their bodies, they don’t listen to what the general public would do.  These guys don’t compromise.  They have their nutrition dialed in.  They don’t eat fast food, sugar filled imitation yogurt, fat free milk, Lean Cuisines, and they don’t drink Vitamin Water.  They have an animal source protein with each meal and can identify their carb, protein and fat for each meal or snack.  They also aren’t scared of fat in their diet and they know that every meal needs to have a fat source and that at least 30% of their caloric intake comes from fat.  These guys have all faced challenges when it comes to preparing healthy, nutritious foods for lunch throughout the work week.  They still have their junk food items that they enjoy occasionally, but they have found that eating in the Zone can be very tasty, satisfying, and leaves them looking and feeling great.  These guys don’t compromise.  They don’t select weights in a workout that will ensure they finish the workout quickly and/or before the majority of the others in the class finish.  They use weights that will push them further than what they previously thought possible.  They do this because they will never settle, and they know that they must continue to challenge themselves to see the results they want.  They all have exercises they aren’t very good at.  These guys don’t shy away from those exercises, they face them head on, and over time, they eventually beat these exercises into submission.  While us mere mortals breathe the standard atmospheric combination of 78% nitrogen and 20% oxygen,  through their hard work and rejection of compromise, these guys have developed the ability to breathe fire.

(pictured above are my friends from CrossFit Oakland who came and did the Saturday morning class at the Sweat Shop this past weekend.  clockwise from top left - Daniel, Connor, Brandon, and Candace.)

Saturday’s WOD:

4 ROUNDS

403 meter run
8 Squat Cleans (Rx’d: Men 165#, Women 115#)
15 Pullups

results: