When I was in college I had an economics class that was on the 8th floor of a 10 story building that housed hundreds of classrooms and labs.  The class was at 9am on M,W,F, so it was an extremely busy time and the lobby was always packed with students trying to get on one of the six elevators.  Within a couple of days I grew tired of waiting in line to get on an elevator.  Even more frustrating was being on a packed elevator, only to find that at least half of the people were only going up one floor, two at the most, all of which were perfectly healthy young adults!  I vowed never to take elevator and took to the stairs from then on.  Walking up the eight flights of stairs was boring, so I began to sprint them each day.  I also began timing myself, trying to beat my best time on each attempt.  Soon I began bringing less and less to class in an attempt to break one minute from bottom to top.  My morning stair sprint was far more important to me than the class that awaited.  This was long before my CrossFit days, but each time I sprinted up those stairs I always got a since of accomplishment for choosing, and embracing, the route that was not as convenient.

Here is an excerpt from a post on convenience from Kitsap CrossFit:

Life is work and we need to do the work. Our health and all-around well-being depends on it. I’m not saying that we should never be comfortable or never take the easy route, but it shouldn’t be the only option. We have to think about the repercussions and results (or lack of) that come from embracing easy.

CrossFit is not convenient; it is not comfortable or easy. It is not convenient to be sore. It is not comfortable to have ripped and bloody hands or rope burns. It is definitely not easy to lift that heavy load, to sprint hard all 400 meters to the end, or stay steady through a 2K row. Sticking to the Zone or going Paleo is not convenient. For some of you the trek to the box is not convenient. What CrossFit is: incredibly hard work, lots of sweat, maybe some tears and above all commitment. So why do you do it?

Read full post here.

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Tuesday’s WOD:

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

B.) As many rounds as possible in 9 minutes:
3 Burpees
6 Pullups
9 KB Swings

results:

Photo courtesy TomC

The Ultimate Painkiller

Often times, during daily struggles and strife, we are so tempted to quit.  How strong is your tolerance for problems in life’s many struggles?  With so many things weighing heavy on our shoulders these days, our tolerance is tested. The Sweat Shop WODs test us daily.  It builds the mental fortitude to conquer struggles and push through pain.  We want to see every struggle, suffering and the workout of the day as an opportunity to breakthrough and not bail out.

More importantly, we go through this TOGETHER. This is another great reason why a Crossfit gym is better than the lonely, self-motivating Globo Gyms.

Dr. Steven M. Platek, believes that the camaraderie in CrossFit can get you through the nastiest WOD. In this article, He draws some science and social history that shows us why pushing through pain “together” in a workout is easier to alleviate than doing so alone.

In the article,

“ We embrace the feeling of team support, and when our support system is threatened, our brains respond using the same exact systems as those used when we are physically injured. This occurs in order to motivate us to get back into the group.”

In my 2 weeks at the Sweat Shop, I’ve noticed this camaraderie. How do you not get pumped up when you are dog tired, sweaty, wanting to quit, and hearing Tammy yell, “Come on push it!! Let’s Go!” at the top of her lungs. KEEP IT UP!!

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Tuesday’s WOD:

21 Wall Balls
21 Pullups
21 Box Jumps
403m Run

15 Wall Balls
15 Pullups
15 Box Jumps
200m Run

9 Wall Balls
9 Pullups
9 Box Jumps
50 Double Unders

results:

 Courtsey CrossFit.com

11 Tips for CrossFit Athletes-
Brought to you by Jon from Potomac CrossFit: 

1. Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble

2. I can get someone 70% of the way there in the Olympic lifts in about 3 hours. At that point, the limiting factor for men is usually shoulder and hip mobility. For women, its front squat and overhead squat strength out of the bottom.

3. If you aren’t a total idiot with what you eat, you should set a PR pretty much every time you step in the gym for the first 2 years.

4. The shorter the workout, the longer the warmup should be. You need to warmup for 35 minutes for Fran. You need to warmup for 5 minutes for Murph.

5. Unweighed unmeasured Paleo eating works best if you’ve done “The Zone” first. Your Zone experience will give you a ballpark idea of how much you should be eating. If you don’t come from a “Zone” background, you’ll likely do things like sit down and eat 85 Macadamia nuts and wonder why you aren’t losing any weight.

6. As you get better, you need to take a back off week about every fourth week (not because of injury). You can still come in and workout, but take some more rest days and just chill out.

7. You don’t need to learn to butterfly kip. Seriously, stop it. You are going to hurt yourself and you’d be much better off working toward a bodyweight press.

8. Dumbbells are the most under appreciated piece of equipment in the gym.

9. Prior runners do not need supplementary running to improve their run times. People without a running background do. I think this mostly has to do with learning to pace correctly.

10. You can’t just train weaknesses. It’s too depressing. Every now and then, pick something you are amazing at and crush it.

11. You can get away with a lot of inefficiencies if you’ve got a strong grip. Do more farmers’ carries.

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Friday’s WOD:

5 Rounds

3 1/2 minutes to complete:
250m Row
15 Overhead Squats
Double Unders for REPS

REST 90 seconds between rounds

results:

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Saturday’s WOD:

A.) Deadlift
3-3-3-3-3
with pause between each rep

B.) 500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
403m Run

results:

 Charlie, a 6am regular who pushes himself each day because he likes the challenge.  Charlie is also just a couple of months from his 50th birthday and regularly puts in performances equal to or better than guys half his age!

Here is an excerpt of a good post on perspective, from the guys and girls at CrossFit LA.

“Here’s the thing… I definitely don’t love training. I can just as easily sit around, watch movies, surf the net and watch TV for weeks at a time, as I can go to the gym. So the way I look at it, is that every time I work out, I “get the opportunity” to see just what I’m capable of doing. Strange perspective, huh? “Get the opportunity”… to put myself through…”

Read full post here.

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**Legitness of last week that got missed**!!

Aaron 225×2 Overhead Squat (Goal Exceeded)
Alex 315×1 Overhead Squat (Sweat Shop Record)

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Monday’s WOD:

5 Rounds
3 minutes each:

200m Run
12 Front Squats
12 Knees to Elbow
Burpees for REPS

results:

Post workout breakfast at the Sweat Shop

Great post from Practice CrossFit… check it out.

When your questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks.

-I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn’t know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.

-I train where advertising is sacrilege. I train where I am a walking advertisement.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder…not elevator bullshit. Real music.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door.

-I train where if I want to keep my shirt on I can….but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine…no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere.

-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.

-I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.

-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I’m old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.

-I train because laziness sickens me, and preventable disease is exactly that…preventable through effort, not medication.

-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don’t care, that’s how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

 -I train with people of every walk of life, and if I cared about status…someone would make me leave.

-I train where education daily is paramount, and if I’m not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better….they aren’t allowed to train with me.

-I train with people that make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday. 

-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about “I”….its about “us” 

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Wednesday’s WOD:

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

B.) 3 minutes:
25 Box Jumps
Row for max meters

results:

Brandon during NorCal Sectionals.  Photo courtsey Tom Campitelli

Awesome post that everyone can relate to.  Check it out.

The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.  Kill that f*****.  I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. 

Read full post here.

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Thursday’s WOD:

4 Rounds
7 Squat Clean & Jerk
18 KB Swings
200m Run

results:

Hamstring strain - posterior view

No one wants to get injured.  Unfortunately it is a part of life, and a part of training.  In regards to training, sometimes an injury will force us to immobilize a certain joint, or stay away from a certain movement for any given time period.  This can be an excellent opportunity to focus on other aspects of our fitness, we may sometimes neglect.  Injuries also force us to be more aware and analytical of our movements, both in and out of the gym.  Here is an excerpt from a recent post by CrossFit West Santa Cruz.

But it is the first part of her quotation that I think has especial meaning to CrossFitters.  Stella’s injury has made her more analytical of her movement.  It has improved her already excellent technique. An injury forces you to find ways to compensate for that injury.  It also forces you to ensure that the injury does not happen again.  All this necessitates a deeper understanding of the technique specifically and of human movement in general.  And any such deeper understanding of a specific technique, much less human movement, cannot help but have dramatic carryover to everything in CrossFit, as well as everyday life and movement.

Read full post here.

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Monday’s WOD:

403m Run

3 Rounds:
15 Pullups
21 KB Swings
12 Ring Dips

403m Run

results:

 Photo courtesy CrossFit.com

A recent post on Inc.com addresses the mindset of young entrepreneurs and the fear many have in starting a business.  Even more interesting than the article, were the parallels I found it had to one’s quest for fitness, the fearful undertaking thereof, and the complete shift in mindset from end goal (lose 20lbs., gain 5 lbs. of muscle, etc.) to pure enjoyment of the on-going project itself.

It’s about valuing process over outcomes. In other words, while you most certainly start a business with a big goal in mind, the true value of the entrepreneurial experience comes from what you do every day to achieve that goal. If you love the process and learn from it, then achieving the goal itself almost becomes secondary. In fact, you may discover that your accumulated knowledge can be leveraged more effectively toward an even worthier goal. It’s that laser focus on the process – not obsession with the end goal – that ultimately leads to success.           –Entire post can be read here. 

Post thoughts to comments. 

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Wednesday’s WOD:

A.) 21-15-9
DB Squat Clean to Overhead
Pullups

B.) 500m Row

results:

Alex, mentally preparing before a set of front squats

Although everyone loves a good met-con workout (metabolic conditioning) for it’s fast pace, variety, mental challenge, and great post-workout feeling, the foundation of any fitness program should be strength and proper form.  Here’s an excerpt from an excellent post from the Whole 9.

People often make misguided assumptions about CrossFit workouts based on what grabs their attention on paper. “Tough workouts”, “elite athletic training” and “high intensity” translates as high repetitions, endless rounds, a grab bag of exercises (often seemingly chosen at random), or some combination of the above. And there’s a trend, especially among those new to CrossFit and inexperienced with programming, to ride that met-con train all the way to Cortisol Crazytown.

I’m here to caution you… beware the lure of the Sexy Met-Con.

For some (especially those new to CrossFit), the lure of something like the Filthy Fifty or the “300” workout is undeniable. Hundreds of reps of various bad-ass exercises all in one workout? That MUST be good fitness. New trainees doing their own programming fall quickly into the Sexy Met-Con trap, piling on the reps, adding more and more exotic movements, needing an excessive amount of time to complete the workout. They get beyond creative, making up workouts so complicated that you need a map and a flashlight just to follow along.

Trainees aren’t the only victims of the Sexy Met-Con pull. New coaches and affiliate owners fall into this trap as well. What looks like you put more effort into your programming – seven rounds of five different exercises with a complicated rep scheme, or “Back Squat 5×5”? What’s an easier group class workout – a 20 minute light-weight met-con, or a structured PMenu-style Olympic lifting session? This isn’t a dig on those coaches or affiliate owners – I get it. The pressure to get creative and put out fresh “unknowable” workouts every day is enormous. There is also a need (real or perceived) to drastically distinguish themselves from their Globo-Gym competition. Add in the pressure from clients to make them SWEAT so they feel like they’re getting what they pay for and the Sexy Met-Con becomes an easy go-to on all counts.

Read full post here.

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Tuesday’s WOD:

A.) Thruster
3-3-3-3-3

B.) 500m Row
20 Wall Balls
15 Burpees

results:

 One mom and one mom “to be”, both CrossFitters

Here is an awesome post from the follks at CrossFit Catalyst, up in Canada.

CrossFit doesn’t look like your workout.  No, it doesn’t.

There are no ‘3 Sets of 8.’  Not a single ‘triceps kickback’ to be found.  And while we have lots of novel exercises to ‘work your core’ and ‘improve your stability,’ we prefer to teach you to move better in your own skin than stand you on a blue-pimple novelty and watch you quiver.

We make big claims: that we create an elite level of fitness.  That we get you places you’ve never, ever, ever been before.  That their workout is our warmup.  To back those claims up, we have to do movements that are efficient, challenging, and get you far more bang for your buck than a selectorized machine ever could.

A clean and jerk, for instance: once a staple of the workout crowd, and a fundamental lift for improving your grocery-carrying and storage, is banned from nearly every ‘fitness club.’  For all the wrong reasons, too: it requires coaching, chalk, and the occasional drop of a barbell from overhead.  Knowledge plus cleanup plus noise?  Not an option if your teenage ‘personal trainers’ have to learn it all in a two-day course.

But a clean and jerk is a big lift, requiring a lot of energy.  From a purely mathematical standpoint, it’s four times as challenging as a bench press.  If it seems scary, it’s only because you haven’t seen it around much - or have you?  Lifting your bike onto your roof racks - that’s a clean and jerk.  Storing your Christmas lights on the top shelf - that’s a clean and jerk.  Doing it in the gym first just makes you break fewer bulbs.  And fewer backs.

That’s right: contrary, maybe, to what you’ve been told, this stuff prevents injuries.  The strongest, safest backs in the world belong to powerlifters, NOT bed-resters.  Knee injuries are typically the result of misuse, imbalanced use (the knee extension machine, anyone?) or non-use.  Deadlifts don’t hurt your back - given the right chance, they’ll save it.  Ask around: chiropractors, physiotherapists, and doctors send patients to us.  We modify our methods for the injured, yes.  But they’re on the same road as our competitive CrossFitters, albeit a different starting line.

 
We choose to exercise in stark boxes.  While exercisers from the 1920s,1930s,1940s, and 1950s would feel right at home, the modern machine-indoctrinated fitness pursuer will struggle to comprehend our methods.  At least, at first. Slowly, they’ll recognize little glimmers of sameness.  “Hey, I did that as a kid!”  “We do squats at my gym…but we don’t go that low.”  “I’ve seen this on TV, but I never thought I could do it….”

Our workouts are short, but tough.  But you’ll want more.  After a month, you’ll find yourself checking our website on a daily basis, and joke about ‘drinking the Kool-Aid.’  After three months, you’ll start breaking your own personal bests and bringing your friends.  We’ve grown because CrossFit is amazing, not because we have a special limited-time offer on our membership.

Now, there’s no denying that for most people, once they’ve been immersed in CrossFit, they can’t ever go back to average.  It tattoos you.  And once you’ve offered up your fresh, pink skin to the prick of the needle, its mark is indelible.  You can’t undo CrossFit; once you’ve been painted, you can’t go back to beige.

There’s joy in sweat.  There’s family in common discomfort.  There’s a chemical addiction that comes from challenging yourself this way.  There’s pleasure in learning new stuff every single time you’re in the gym.  That’s what CrossFit is: sweat+community+knowledge.  Call it what you like.

Post thoughts to comments.

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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

*Deadlifts performed at 65-70% of 5 rep max

results:

 Ellie during a moment of “reflection”

For goodness sake, lose the 3lb. dumbbells!  You lift phone books, grocery bags, and kids that are heavier than that.  Light weights, high reps to tone, and heavy weight low reps to gain mass, is a myth.  Lots people get their fitness knowledge by talking to the guy in the gym that has the biggest muscles.  They figure, “he must know a lot about fitness”, …”I’ll get his advice on x, y, or z, even though I don’t want to get big like that”.  Unfortunately, that really big guy doesn’t know much about fitness, he only knows about bodybuilding, and even worse, he gets his knowledge from bodybuilding magazines.  Bodybuilder’s only goal is to increase the size of their muscles for aesthetic purposes.  Strength and overall fitness are of no concern to a bodybuilder.  How others view the way he, or she, looks, is their primary motivation.  Unfortunately, this line of thinking, coupled with years of unproven fitness claims being made by guys and girls who just like to workout a lot, has lead to myths like lifting heavy weights makes you bulky.  Lifting heavy weights with functional, compound movements, such as squats, deadlifts and presses, stimulates the neuromuscular system, the result being an increase in strength.  There is little correlation between muscle strength and muscle size.  Lifting heavier weights also elicits a greater neuroendocrine response, which has a positive influence on our hormones.

For people who lift weights to tone up and slim down, experts say, a regimen that includes a combination of challenging weights and fewer repetitions can help significantly. In a 2002 study, for example, scientists looked at what happened when women performed various resistance exercises at different weights and repetitions (85 percent of their maximum ability for 8 reps, versus 45 percent for 15). Subjects lifting more weight fewer times burned more energy and had a greater metabolic boost after exercise.

Read full article here.  Thanks to Chris G. for sending me this article!

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Monday’s WOD:

“I Love Tabata”

20 seconds of work, followed by 10 seconds of rest.  Alternate between the first two exercises in this format until you complete 8 sets of each.  Then move to the second two exercises with the same format.  Score total reps.

Pullups
KB Swings

Pushups
Box Jumps

results:

This one goes out to all the personal trainers out there who complain about lack of business, a competitive market, clients leaving them, and new clients not being spoon fed to them.

excerpt from, It’s Not the Recession, You Just Suck

Entrepreneurs are ruling this recession. Why? Because they’re hungry and they’re motivated. That means they can’t spend their whole day getting caught in the fame game or in office politics. It means when they go to a conference or a networking event, they’re not there for the booze. They’re grabbing handfuls of business cards, talking to people, and then following up. And they don’t just say they’ll email you after the show. They really do. Actually, they email you as soon as they get home. They’re nurturing leads and finding clients and creating opportunities. They’re marketing themselves. They’re not tuning in to Oprah this afternoon to get Twitter tips from Ashton Kutcher.

Read full post here.

 **REMINDER**  Due to NorCal Sectionals, there will only be a 10am class this Saturday, March 27th

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Tuesday’s WOD:

Every 2 minutes, for 18 minutes perform:

70m Sprint
4 Deadlifts
5 Pullups
6 Burpees

results:

Don, Nik, Helen, CJ and Ellie, doing wall balls

Reset your idea of what a gym should be like.  CrossFit Sweat Shop is nothing like a regular gym.  Here are a few of the differences.

• No treadmills.  If you are going to run it should be outside, the Sweat Shop is located on the Contra Costa Canal Trail and this allows some of the workouts to include a short 403 meter run.
• There is a shower at the Sweat Shop, however, there are no plasma televisions in the shower room, nor are there a bunch of naked dudes walking around the locker room, or sitting in a jacuzzi talking about the price of oil.  What you will find are members giving one another words of encouragment after a tough workout.
• No need to bring your headphones.  The Sweat Shop has music, it’s upbeat, and it’s played loud during the workout.  Another reason not to bring your headphones is because you’ll be receiving feedback on your technique throughout the workout.
• You are more than welcome to drop the weights!  The floor is rubber and the weights are rubber, drop the weights… everybody is doing it.
• No shoes, no shirt, no problem.  If you get really hot during a workout and want to take your shirt off, go ahead, it’s no big deal, no one will look at you funny.  If we are working on squats or deadlifts, and you happen to be wearing shoes that have a squishy soft sole, or a running shoe with an elevated heel, I may ask you to remove your shoes while you perform your lifts.  Often times, lifting barefoot helps to solve many of the improper techniques commonly experienced during deadlifts and squats.
• The only mirrors are in the bathroom.  It’s not about how you look at the Sweat Shop, it’s about how you perform.  Focus on working as hard as possible, not how you look while you are working.  Take away the distraction of mirrors and you’ll get a much better workout, and in turn, your body will look even better.
• Have some direction.  Unlike a regular gym where you may show up without a plan and just end up dabbling on some cardio equipment and maybe do a few exercises with weights, every workout at the Sweat Shop is lead by a trainer.  Each exercise in the workout is explained, practiced and then performed.  Every member is also given a log book upon enrollment, which they use to record the details of each workout allowing them to accurately measure their results, and stay motivated.
• Sometimes we throw things.  It’s not because we are upset, it’s because we are human and it’s a fundamental movement.  Most of the time it’s medicine balls we throw, sometimes they scuff the wall, no big deal, it’s all in the name of fitness. 
• Often times we have field trip workouts, monthly challenges, or local competitions (some for money, others just for fun).
• There is no smoothie bar to load up on high fructose corn syrup after your workout.  However, often times we’ll go to the The Counter in Walnut Creek, for a burger, after the Saturday morning classes.

CrossFit Sweat Shop fosters a fun, challenging, supportive, and learning environment for people of all ages and fitness levels to get in amazing shape, and have an awesome time doing so.  Regardless of how upscale a Club may be, all they can Sport are ammenties that raise your membership dues, but do nothing to help you achieve top level fitness.  The real Renaissance is in the completely different approach that CrossFit takes to helping people get fit, and live healthy, active lives… no matter how hard they try, big commercial gyms will never be able to replicate the CrossFit community.

_______________________

Legitness of the Week

CJ 205×3 Squat Clean (PR)
Tammy 115×3 Squat Clean (PR)
Nathan 205×2 Squat Clean (PR)
Brenna owns 55lb. Thrusters on Tuesday’s WOD 

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Thursday’s WOD:

A.) Squat Cleans
3-3-3-3-3

B.) 8 minute limit:
403m Run
Front Squats for REPS at 70% Max Load A.)
403m Run

results:

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