Respect at the Sweat Shop is earned through hard work and integrity, not by having the fastest time on the whiteboard.  If on more than one occasion you’ve ever done fewer than the prescribed number of reps in a workout I can GUARANTEE that James and I are aware of it.

It’s one thing if you are doing it because you realize mid workout that you are in over your head, you are exhausted, and you don’t think you’ll be able to finish before the next class comes in for their workout.  In this case, reduce the amount of weight (if there are exercises that involve external loads), or move up to a pullup band that offers more assistance.  If there are only body weight movements, the only option may be to reduce the number of reps; that’s fine, just make note of it so that if you repeat the workout in the future you accurately track your progress.

If you are doing fewer than the prescribed number of reps (even just cutting 1 or 2 reps), for the sake of having the fastest time, you should be ashamed.  I read something recently from a CrossFit blog post that said, “No one cares about your time except you.  Everyone cares if you cheat.”  In your attempt to gain the respect of some by having the fastest time, you will very likely lose the respect by all for lack of integrity.

Check out this excerpt from a post from CrossFit Hollywood:

I love my job. I love seeing people make incredible transformations. I love seeing people hit PR’s. I love helping people achieve things they never thought possible. I love the fact that our athletes are great at fundamentals and that that greatness gives CFHW a solid reputation around the Crossfit community. What I don’t love is when someone’s ego gets in the way of me loving my job. Your ego has no place inside a Crossfit gym, and definitely not inside CFHW. No matter how bad-ass you think you are, there will come a time where you will have your ass handed to you by someone far superior to you. What sense, then, does it make to let your ego get in the way of your training? The whole reason you are at the gym should be to improve yourself, not to have bragging rights. Here are some ways that your ego gets in the way of improving yourself:

Read full post here.

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Monday’s WOD:

20 Pullups
20 Box Jumps
20 Toes to Bar

30 Overhead Walking Lunge w/ plate 45/25

20 Toes to Bar
20 Box Jumps
20 Pullups

403m Run w/ plate 45/25

results:

You’re not going to see him compete in any CrossFit competitions, he doesn’t have the best back squat, you won’t ever find his name on the whiteboard, and if you’re looking for that 15 pound training barbell, he’s probably already loaded it up with every 10 pound plate in the Sweat Shop. If you don’t know who I’m talking about, its our Sweat Shop Mascot, James R. I decided to interview him because over the past year, he tried every mental approach to CrossFit that he could find and was a bit unhappy with it. However, in recent conversations with him, as well as seeing him at the Sweat Shop with a smile on his face, I asked what has changed.

What problems did you encounter when you first started CrossFitting?

So when I moved to Walnut Creek and got started at the SweatShop, it was a lot different than the Crossfit workouts James and I did at the Cal Poly track back in grad school. James never mentioned that there would be a lot of Olympic Lifting and didn’t realize how complex they were and how much I would absolutely SUCK once I started doing it. Having a swim background, I am used to doing the same thing over and over and getting better at it. But at the Sweat Shop they always mix up the routine and I never felt like I got good at anything, ESPECIALLY the Olympic lifts. But I bit my tongue and thought it would only take me a day or two to get them down, but when it didn’t happen immediately I just kind of decided it wasn’t for me and begged James to tell me the days without lifting. Being the coach he is, he never let me know and after blaming every ache and pain that I had on CrossFit, I eventually decided it wasn’t for me….I think I even blamed breaking up with my girlfriend on CrossFit.

What changed your perspective?

Well after an uncharacteristic 9-page text from James one night, I realized maybe it wasn’t CrossFit that I was mad at. I just had the wrong approach. I was always trying to do prescribed weight, I was too concerned with my results, and seeing other people do lifts and muscle ups with such ease, and focused on all the things I couldn’t do great and just got mad. But I thought about it and I wasn’t ever really trying to do things right, I just cared about how much weight I could put on. Nabil noticed this and asked what was important to me. I told him I just want a workout. After a conversation with him and and a quick anecdote, he made me realize that it’s not all about having lifted the most weight or getting my name boxed for the day. And then BAAM!, like a truck in my face, I realized I just wanted a workout and not worry about my status. We decided that I should leave my name off the board for a while to see how it went. This allowed me to focus on what I was missing out on for so long. The true gem of CrossFit….getting gradually better at everything. Not every workout was my favorite, but I understood it’s purpose in the grand scheme of things. After a couple weeks, I found myself smiling at the gym again. After that, the aches and pains were enjoyable.

How do you now approach CrossFit?

Everyone is legit. It’s such a positive environment. Everyone is supportive and no one cares how much I lift. We’re all there for the same reason, and have the goal to be healthier and get better at whatever the workout is. I enjoy supporting other Sweat Shoppers trying to reach their goals and they make me feel supported as well whether it’s do a back squat right or run as fast as I can on the first 403m of a workout. I’m so glad James and Nabil helped me realize it’s not all about the crap I thought it was.

*Don’t forget to come out and support our two Sweat Shop teams competing in the Reindeer Games tomorrow starting at 9am at CrossFit Adventure in Concord. (9am & 10am classes at the Sweat Shop as usual)  Also, don’t forget to bring 5 bucks for the Sweat Shop Holiday party at Pyramid Alehouse, in Walnut Creek later that night. We will be meeting there at 6:30 pm.*

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Legitness of the Week

Deadlift x 2 PR’s
Jason 160
Julia 110
Rene 220
Tammy 230
Joel 345
Cassie 210
Admir 365
Lisa 160
Bill G-R 240
Kyle 347
Jeff 305
Ryan K 355
Dana T. 245
Boie 360
Aaron 495
Jennifer B. 145
Rikus 425
Jessica 235

Front Squat x 5 PR’s
Matt 195
Melia 95

-Patrick becomes first Sweat Shop member to compete in an Olypmic Lifting competition, and does so the day after a CrossFit Throwdown in Merced!

-Nina, Julia, Josh S.E., Lisa, Kelly, Robert F. brave the freezing cold temps and complete the Walnut Creek Half Marathon last Saturday!

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Friday’s WOD:

As many rounds as possible in 20 minutes:

5 Burpees
10 Wall Balls
20 Double Unders

*Complete (1) 403m run and (3) rope climbs before time is up*

results:

____________________

Thursday’s WOD:

7 Squat Cleans (165#/115#)
15 Burpees

7 Squat Cleans
5 Muscle Ups (10 ring dips/10 pullups)

7  Squat Cleans
20 Box Jumps

7 Squat Cleans
2 Rope Climbs

15 Burpees

*Perform 9 Squat cleans if not using Rx’d weight*

results:

Rene does a great job of staying focused and pushing hard, despite fatigue and discomfort

While performance numbers are always the talk amongst CrossFitters, James and I often discuss how the mental components are just as important, sometimes more important.  We use the term “grit” to describe the ability to stay focused and continue to push hard, while everything ounce of your body just wants you to slow down or stop.  It’s when you could go harder or faster, but you choose not to because it’s really uncomfortable.

Here is an excerpt of a pretty cool article from the New York Times that talks about the power of willpower and more importantly, BELIEVING in willpower!

We don’t think so. In research that we conducted with the psychologist Veronika Job, we confirmed that willpower can indeed be quite limited — but only if you believe it is. When people believe that willpower is fixed and limited, their willpower is easily depleted. But when people believe that willpower is self-renewing — that when you work hard, you’re energized to work more; that when you’ve resisted one temptation, you can better resist the next one — then people successfully exert more willpower. It turns out that willpower is in your head.

Read full article here.

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Saturday’s WOD:

9am

“Me Myself & Irene”

_______

10am

A.) Clean & Jerk
1-1-1-1-1

B.) As many rounds as possible in 9 minutes:
10 Burpees
15 Toes to Bar
200m Run
30 Push Press 95/65
40 Double Unders
5 Muscle Ups

results:

Jeff always seems to avoid hitting a wall in his training by having a good perspective of how to reach his goals.

Here’s a great post by CrossFit South Booklyn that hits on what most all CrossFitters have to deal with at some point during training; “The Sophomore Slump”.

From the post:

It’s inevitable. At some time during this great journey that is Crossfit, things are going to get tough.  Your strength numbers stop shooting up, and your metcon times stop plummeting down.  At a certain point what Mark Rippetoe calls the “Beginner Effect” wears off, and you are now faced with the daunting prospect that each gain, each skill mastered, and each second shaved will be done so at the cost of a considerable investment of time, focus, and will.

Often, concurrent with this realization, you will look around and think “why isn’t this happening to anyone else!”  The guy you share a squat rack with has added 40 pounds to his squat this exposure, while you’ve risked an aneurysm to add 15!  The girl you did foundations with just hit 100 consecutive double unders, and you approach the jump rope like its an anaconda looking to wrap you up and eat you!  You thought you were great at this stuff, and all of a sudden it feels like you barely deserve to wear the ol’ skull and crossbones and call yourself a CFSBKer.

For many, this phenomenon occurs somewhere between 6 and 18 months into an athlete’s development, although it can certainly happen sooner or later, depending on your previous training history.

Congratulations!  You are now a Crossfit Sophopmore, and experiencing your first Sophomore Slump!  At this time it may be meritorious to examine the roots of the word Sophomore.  Although commonly used to refer to the second year of high school or college instruction, it derives its name from the greek sophisma, which means “acquired skill, clever device, method” which was further derived from sophos, meaning “wise or skilled.”  Previously you made gains randomly, almost accidentally, and every lift or metcon was a PR.  Now, as a Sophomore, you must practice sophisma and train methodically and with greater perspective to ensure continued success.

Read full post here.

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Legitness of the Week

- Admir does 2 consecutive 70m Dog Sled pushes to end the brutal “B-K Broiler” workout!
-About to attempt a near personal record back squat, Nabil jets out of the Sweat Shop to make it on time to the 5:30 showing of “The Muppets”!

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Friday’s WOD:

4 Rounds

10 Burpees
15 Overhead Squats 115#/85#
20 Box Jumps
200m Farmer Carry

results:

Thursday’s WOD:

A.) Work up to heavy 1 Rep Thruster

B.)
“Fran”
21-15-9
Thrusters
Pullups

results:

As an athlete, the physical pain you feel from an injury is one thing, the psychological pain of not being able to perform at the top of your game can really irk your self-esteem. At the onset of an injury, it’s easy to downplay and ignore the seriousness of it all and believing that everything is fine, but when the doc tells you the bad news, it can be tough to swallow. You start to fear the worst-case scenarios like never being able to perform at that high level again. You feel like you hit rock bottom. But sometimes this is a good thing. In all aspects of life, how we respond to hitting rock bottom can really show yourself who you are. You have a choice to be content or do everything in your power to come back. This video shows how Olympic Lifter, Zach Krych, responded to hitting rock bottom. Truly one of the most inspirational stories I’ve seen!

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Legitness of the Week

Clean x 1 PR’s
Scott L. 275
Jessica 145
Patrick 255

Front Squat x 3 PR’s
Rob P 195
Mike B. 175
Lones 150
Donna C. 145
Nina 110
Criselda 85
Elisa 95

-Nabil finishes 3rd in his age group at the Marin County Sprint Triathlon!
-Aaron does Tuesday’s deadlift WOD 50lbs over prescribed…. and gets the fastest time!
-Unsatisfied with JB’s weight selection for her, Michelle puts on some extra plates halfway during Friday’s clean & jerk WOD and crushes it!

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Friday’s WOD:

A.) Push Jerk Skill Development

B.) 500m Row
————
3 Rounds of:
10 Clean and Jerks (135#/95#)
12 Pullups
15 Box Jumps
————
12 Burpees

results:

__________________

Thursday’s WOD:

20 Minute Clock to perform:

1 Mile Run then,

As many rounds as possible of:

10 Overhead Squats (95#/65#)
10 Toes to Bar
25 Double Unders

results:

Jason has been known to occasionally go hard on the weekend, but he almost always shows up on Monday and gives full effort!

Here is a great post from CrossFit Hustle.  While many may be able to relate to the example given in the post, often times, especially if I take Sunday off from working out, by Sunday evening I’m usually planning my workout for the next day, and really looking forward to getting in the gym and hitting it hard, after a relaxing weekend.

“There’s always Monday.”

It’s a something I’ve been saying for a while now, usually on Saturday night when I fall face first into a bottle of wine and some blue corn chips. Shit happens, that’s why there’s Monday.

It’s a day to start anew, a day to put whatever has been a problem in your life behind you. Your actions the last few days, months or years is temporary. It’s able to be changed every Monday.

You’re able to wake up and make a decision: Do I continue to do what creates problems in my life or take a harder road that leads to a happier place? Sundays are planning days — Mondays are decision days.

You can wreck it or let it wreck you. Embrace the blank slate of Monday, craft your week and destroy what has been holding you back. Because you control it all — the stress in your life, the lack of sleep, the stops at Chipotle because it’s convenient, the lack of training. You’re always in the position to make a change.

Monday is a good day to start. Next Monday is not.

-Rich Vos

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Saturday’s WOD:

9am

4 Rounds

400m Run
Round 1.)  25 KB Swings
Round 2.)  25 Toes to Bar
Round 3.)  25 Burpees
Round 4.)  25 Box Jumps
20 Steps Overhead Walking Lunge w/ bumper plate (45/25)

*finish with (1) 200m Run

___________

10am

A.) Front Squat
3-3-3-3-3

B.) As many rounds as possible in 9 minutes:
2 Muscle Ups
5 Power Cleans (185/125)
100m Sprint

results:

A frequent problem with CrossFit athletes is that in their eager attempt to improve, they often times attempt to use a heavier weight than they should, whether it be in a metcon, or during a strength workout.  Fortunately, as a result of our constant preaching, many Sweat Shop members are learning that using the proper amount of weight, rather than as much weight as they possibly can, yields better results.  A less frequent, but much more frustrating problem, is when very capable athletes convince themselves that they are not capable of doing something.  The term James and I have come up for this is “self sabotage”.  The most disheartening thing about the self sabotage is that it is most often times based on the performances of others.  I’ll use some hypothetical names to give examples of the three most common types of self sabotage:

Not Quite Rx’d
Alex has been doing CrossFit for several months, but has yet to be able to do a workout Rx’d.  While many of the workouts are still out of reach, some workouts that were once too heavy, now seem very doable.  However, since Alex has yet to do a workout Rx’d, he feels as though he isn’t ready, regardless of the workout, he selects a weight just 5 pounds less than Rx’d, even when he is capable of doing the Rx’d weight.

The Mentor
Let’s say for example Aaron has been doing CrossFit for a year or so, he occasionally does workouts Rx’d, but notices that Josh, from an earlier class always seems to edge him out by just a little bit of time and a little bit of weight during most workouts.  One day a metcon comes up that has the Rx’d deadlift at a pretty heavy weight.  Aaron looks at the whiteboard and sees that in an earlier class, Josh had to go slightly under Rx’d weight on the deadlift.  Although Aaron’s deadlift strength is much better than Josh’s, Aaron uses the rationale that Josh beats him at pretty much every workout, and if Josh wasn’t able to do Rx’d weight, than he (Aaron) should probably be using a lighter weight too.

Scared to Succeed
Tess has been doing CrossFit for over a year.  She has gained a lot of strength since beginning CrossFit, and for months now she has been doing almost all workouts Rx’d.  When a repeat workout comes up that Tess did when she first started CrossFit, she sees that she did the workout at a weight much, much less than Rx’d.  While the workout now plays to her strengths, and using Rx’d weight is definitely within her capacity, she choose a weight slightly less than Rx’d because such a large increase in weight, compared to when she first started, seems beyond her ability.

Bottom line, be smart, but don’t doubt yourself, and by no means should you ever base your weight selection on what those around you are doing.  Communicate your thoughts with James and I, being a member of a CrossFit that has just two trainers is a great benefit for our members because we have a good idea of what each of you are capable of, and we can help you make wise decisions when it comes to selecting the best weight for you during any particular workout.

**No classes on Labor Day, however Nathan & Carolyn of CrossFit Adventure in Concord will be having a 9:30am class on Monday which JB and I will likely be in attendance.  Drop in fee may apply.**

______________________

Legitness of the Week

Front Squat x 1 PR’s
Rob P. 220
Rob K. 160
Matt 215
Dana 150
Jessica 155
Amy 75×3
Chris 265
Melia 85
Patrick 275
Melaney 125
Kasi 130
Valerie 95
Katie 140
Josh 305
Danny 225
Jeff 190

Push Jerk x1 PR’s
Kirstin 110
Michelle 85
Bill G.R. 135
Jin 195
Jeff 180
Bryan 175
Scott 120
Jennifer 70
Jason 245

Rob K. wins Sweat Shop best dressed male.  Edging out Patrick by 4 votes.
Mike S. does double Igloo elk jerky carry for warm up
While in Cabo, Giana, age 4, avoids Montezuma’s Revenge, while Helen and I suffer his mighty wrath
Matt 6    Raccoons 0

______________________

Thursday’s WOD:

A.) Front Squat
1-1-1-1-1

B.) CrossFit Open Workout #6
Complete as many reps as possible in 7 minutes:

3 Thrusters (95/65)
3 Chest to Bar Pulllups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
…and so on and so forth

results:

“The only thing you live to regret are the risks you didn’t take”
-Unkown

____________________

Legitness of the Week

Deadlift PR’s
Elisa 180×2 and 165×3
Mike B. 294×3
Michelle 150×3
Donna C. 200×3
James R. 181×3
Dustin 215×3
Joe W 355×3
Steve C 235×3

- Patrick goes double day on tuesdays horrendous squat clean WOD!
- Despite tearing multiple blisters on their hands, Kasi and Kirsten return to the Sweat Shop for a workout with some styling blister covers.
- James R. refuses to be sidetracked from his healthy diet and passes up on attempting to take down the “kitchen sink” at San Francisco Creamery.

_____________________

Friday’s WOD:

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

B.)
403m Run
50 Air Squats
40 Situps
30 KB Swings
20 Box Jumps
10 Burpees

results:

____________________

Thursday’s WOD:

4 Rounds

1 Minute max rep Bench Press
1 Minute max rep Front Squats
1 Minute max rep Pullups

*3 minute rest between rounds*
* Rx’d = body weight for bench press and front squats*

results:

Patrick does a great job of silencing that “little voice”.  So much so that he did Tuesday’s workout twice!

Tuesday’s workout was tough.  After watching the classes go through it, and talking with folks after the class it reminded me of when I did the same workout for the first time almost two years ago.  It had such an impact on me back then I made a post about it, and since we just did the workout again, I figured I’d re-post what I wrote a few years back.  It’s also pretty cool to look at the results picture and see how much people like Chris G. have improved… and to reminisce about the days when MJ did more than just 1 rep max workouts.

Post from July 2009

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.

____________________

Tuesday’s WOD:

4 Rounds

12 Squat Cleans (155/105)
15 Box Jumps
403m Run

results:

Although this video is obviously making fun of the ever growing trend of exercise gimmicks and “core” exercises, it’s by no means exaggerating the extremes that some people take against foundational strength training movements such as the press, squat and deadlift.

Read related article Train Like a Man part 2 here.

______________________

Tuesday’s WOD:

5 Thrusters (135/95)
7 Bar Facing Burpees
9 Power Cleans (135/95
403m Run
5 Thrusters
7 Bar Facing Burpees
9 Power Cleans

REST 2 minutes.  REPEAT

results:

Jin hates CrossFit

Here’s a pretty cool post from CrossFit Sioux Falls.  It reminds me of how CrossFit is so much more than just a gym to train at.  Becoming involved in CrossFit will inevitably open your eyes to things you were previously blind to.  Check out the post, then share to the comments section why you hate CrossFit!

I Hate You CrossFit from CrossFit Sioux Falls:

1.  CrossFit I hate you for making me greedy.  I used to be all of a size 38 waist and by doing your workouts and eating some “modern-day Paleo” I lost 5 pants sizes all the way to a 33.  Then I settled in comfortably as a 34.  Rather than be satisfied with being 34, I want the 33 back…and more defined abs…and more strength…and more cardio…I just want more.  And now, I want it easy…I just want it to happen.  I do not want to work for it; so dammit don’t I just deserve it.

2.  CrossFit I hate you for making my wife strong…and confident…and empowered.  My life would be easier if I had a wife I could just tell what to do, when to be where, what I needed and it was done.  She is an awesome partner, but a “yes honey” wife who has only my ambitions would be easier (and I like easy sometimes)…I did not have a total “yes honey” before but now CrossFit I know it is even father away and just not gonna happen.

3.  CrossFit I hate you for making me judge America’s mass feeding systems.  I still eat fast food, and often, but I am always modifying what is on the menu.  I am frustrated that we do not just have easy options for everyone just to pick from at places to eat.  I see our society shoveling life out of themselves by not properly fueling the body God gave us to power our life.  And, I fall into the trap myself.  Just this week alone, I had pizza, cheesecake, carrot cake, beers, Cherry Berry 19.6 oz, PeachWave 18.7 oz, Taco Johns burritos.  Maybe that is the real issue with reason #1 but either way, I hate you.

4.  CrossFit I hate you for making me believe I no longer have a chronic disease.  See with your fitness and nutrition habits I now know, I actually believe I no longer even need maintenance medications and have tapered myself off every pill I am prescribed.  14 pills down to zero.  I am in remission and now I believe my remission can last 80 years (I think living that much longer would be cool).  And though I feel awesome today, it angers me that you give me this sense of security that I am in remission forever as this disease almost killed me at 25 and chronic means forever.

5.  CrossFit, I hate you for making me want everyone to CrossFit.  I hate that I wonder why anyone would not CrossFit, at least in some form, somewhere, regularly.  I hate that you make me believe CrossFit is for everyone, every body type, every athlete no matter how athletic or un-athletic, every age whether child or great grandparent.  I hate that I see a good athlete and wonder why they do not want to be an even better athlete.  I hate that I see a very de-conditioned person and wonder “why not try?”  See CrossFit can be done anywhere, anytime and with anyone.  Though I needed to join an actual CrossFit, anyone can do it.  The workouts are everywhere and free.  The equipment available.  The space unlimited.  There are no excuses if you need fitness not to CrossFit.  And because of this CrossFit, you make me think everyone should CrossFit.

CrossFit I hate you.  I could go on and maybe there is even some more hate stored up inside I could share later.  Even so, I know there are other haters out there too, so I will open it up for comments…

___________________

Wednesday’s WOD:

“Summer Solstice Scorcher”

4 Rounds

403m Run
15 Summo Deadlift High Pull (95/65)
15 Thrusters

results:

Amy celebrating a new personal record deadlift

Great post from Shoreline CrossFit

I read a quote the other day:

“The only difference between fear and adventure is how much you breathe.“

I’ve heard people say that they’ve skipped out on the gym because a workout looked too intimidating.  I have also heard people say that they could never run a marathon, tough mudder, or [you fill in the endurance event] because they would absolutely die first.

Can you remember back to your first day of school?  I can.  There are two first days of school for me.  One was pre-school on the Green in West Haven, and the other was at Washington Magnet School.  The first day of pre-school, I went in screaming, clutching to my mother’s hot-pink and black sweater, with snots pouring down my face.  I refused to speak, or even look at the teachers, and I certainly would never talk or play with any of my peers.  This is pretty much a summation of my pre-school career.  Clearly, I don’t have fond memories of this institution.

The summer passed, and I embarked on my first day of Kindergarden.  My mother walked me in again, but this time I refused to cry; I didn’t want to appear a “baby.” I don’t remember if this was a promise I made to myself prior to this day, or the result of a conversation with my mother, but either way, I was determined to not shed a tear. Because my eyes weren’t blurred with tears, I was able to take in my surroundings: bright colors lined the room, toys galore, and a smiling plump old lady that would be my first ever real teacher.  I was sat a Table 4.  I remember staring at the table sign, then at the bright number banner on the wall, focusing every erg of energy on NOT crying.  I vividly remember taking deep breathes, studying every feature of the other three students seated at Table 4.  Then it happened…Joey D., seated next me, who had been crying the whole time we were seated, vomited up his morning banana all over Table 4.

I thought to myself, “What a baby.”  You see, on this day, I remembered to breathe, and Joey forgot.  To me, the first day of school was an adventure, to Joey it was a frightful, fearful situation.

The aforementioned fitness tests (the WOD, marathons, etc) are much like my first day of school. You control the situation, you do not allow it to control you.  Take the time to breathe. Take the time to focus.  Take the time to process what it is that you are about to do. I bet that you will find yourself on an adventure, rather than in a state of panic, assuming every move will lead to your immediate torture.

Breathe…and even if you do still puke up your banana, we won’t hold it against you forever….

**Don’t forget, Community Day this Saturday at 10am —regular CrossFit classes at 8am & 9am***

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Tuesday’s WOD:

500m Row
12 Deadlifts
21 Box Jumps

400m Run (flat course)
12 Deadlifts
21 Box Jumps

403m Run (hill course)
12 Deadlifts
21 Box Jumps

12 Deadlifts
12 Burpees

*all Deadlift reps done with a pronated grip

results:

Below is an excerpt of a great post from CrossFit South Bay.

One of the most difficult things to fight as a coach is the thought that “Lifting weights is going to make me ‘bulk up’” from girls.  My first response is to shake my head and contemplate shoving my hand in a toaster to cure the frustration… Yet, when I stop and think about it, I honestly like the way CrossFit makes my body look.  And I know there are many of us in the gym that wouldn’t be as enamored with CrossFit if we didn’t see aesthetic results in combination with fitness results, so I do think it is a valuable question that needs to be answered.  The first thing you need to do is look around the gym at girls that have been CrossFitting for a long time. If we created “bulky bodies”, you would see them at CFSB.

Read full post here.

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Tuesday’s WOD:

A.) Bench Press
5-5-5-5-5

B.) 3 Minutes Max Row Calories
2 Minutes Max Reps KB Swings (53/35)
1 Minute Max Reps Wall Ball

results:

Running around in some random field – Denmark 2006

Two weeks ago many Sweat Shop members made the trip up to South Lake Tahoe to compete in the 2011 Fittest of the Sierras.  JB and I left early Friday morning, arrived just after 12pm, checked in, grabbed our skis and snowboard, and hit the mountain.  Although I haven’t been snowboarding all year, and only went once last year, it felt as though I’d never taken a day off!  Aside from it being great fun, I was extremely happy with how fresh my legs felt during, and even the next day.  I’m convinced that the training I’ve been doing in the gym, helped me to have a more enjoyable time on the mountain.  The only thing that would have made it better would have been sunshine and blue skies, hence the random picture above.  Now I’ll get to my point.

CrossFit is awesome for many reasons.  The physical and mental challenge of the workouts.  The feeling of accomplishment after the workout.  The post workout buzz or euphoria.  The physical and mental health benefits.  The local community support from within the gym.  The CrossFit community of nearby gyms.  The national and international CrossFit community.  And, as I was able to benefit from, the ability to enjoy recreational activities, and/or do them better or with less soreness or aches and pains.  When any or all of these things are your primary reason for doing CrossFit, you will likely experience life-long enjoyment and fulfillment from participating in CrossFit.  However, if your primary goal is to be the best male or female during your class time, best performance on the whiteboard for that day, make it on to the leaderboard, qualify for the CrossFit Games, or any other accomplishment that involves gaining praise or the respect from others, you are setting yourself up for disappointment.  Before I go any further, let me reiterate that the previously mentioned motivators should not be your PRIMARY goal.  Many of them are inherent to CrossFit and several of them are exactly what enables us to push much harder than what we would normally be capable of, especially during those really tough workouts.  So having them as motivators, not primary goals, is perfectly healthy.  I know what many of you are thinking right now, “….making the leaderboard, being the first to finish the workout, etc. isn’t my primary goal.”  But if during a workout you find yourself looking for ways to make a movement easier, or performing questionable range of motion, or after a workout you find yourself disappointed with your results, when you compare it to others, your head is simply in the wrong place.  The simple fact is, no matter how much you improve, or how good you get, there will likely be others that are better than you, and thus your insecurities or feelings of inferiority will never end.  CrossFit, and exercise in general is an excellent way to have fun and reduce stress, if you are stressed out and/or not having fun, it’s time to re-evaluate why you are doing this.

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Wednesday’s WOD:

A.) Snatch
3-3-3-3-3

B.) 800m Run
then 3 Rounds of:
15 KB Swings
7 Burpees

results: