Sleep is one of the most important aspects of health, yet at the same time, it is the most neglected. Check out this Sleep Infograph on some ways to improve your sleeping habits.
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Monday’s WOD:
4 Rounds
10 Front Squats (165#/105#)
20 Toes-to-bar
40 Double Unders
Kasi at last year’s FemmeFit.
Barefoot running and minimalist shoes have gained a ton of popularity over the years. It’s probably gained the most notoriety with the boom of CrossFit. The good part of this is that more people (I hope) are actually thinking about what they put on or don’t put on their feet for exercise. The bad part, however, is that the power of a fad can consumes us and makes it tempting to buy stuff because it either looks cool or simply because others are doing it. Here is a great post from CrossFit South Bay on how your anatomy and running style should determine your shoe of choice.
From the post:
There are 3 general types of landing during running…rearfoot, midfoot and forefoot. Research has supported that rearfoot, or striking the ground with your heel first, puts a lot of stress on your joints. Especially your knees. Rearfoot running also forces the muscles around the front of your shin bone to work really hard to slow down your foot as it hits the ground….possibly leading to injuries such as shin splints. Running where you hit the ground with your midfoot or forefoot first has been proven to decrease the above mentioned injuries. Hence the creation of the minimalist and barefoot shoes because these shoes are meant to help you transition into more of a midfoot/forefoot running form. The shorter, quicker strides that come with barefoot running styles such as Pose have also been shown to decrease the forces from the ground into your body. Which sounds like a great thing to me.
So what’s the debate??
The problem is that foot injuries are arising with people who switch to the new and improved way of running by changing their form, shoe and/or both. The most common injuries seen include damage to the achilles tendon and stress fractures to the foot. So why are these injuries occurring? A lot of it is because people aren’t allowing their bodies to transition into the new type of running with new shoes. So the body is over loaded with new stresses to areas of the body that may not be ready to handle the change so quickly. The US military will be coming out with a general guideline for changing your running form (which I plan to share with you as soon as it comes out), so keep an eye out for that.
Read pull post here.
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Sunday’s WOD:
50 toes-to-bar then
3 mile run
results
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Saturday’s WOD:
8:30 & 9:30
403 m Run
30 Wall Balls
30 Box Jumps
30 Push-ups
—————
20 Kettlebell Swings (53/35)
20 Single Arm Kettlebell Squats
20 Knees-to-elbows
——————–
15 Single Arm Kettlebell Walking Lunges
15 Pull-ups
15 Burpees
403 m Run
——————
Perform the following at any point during workout:
(2) 15 ft Rope Climbs (1) 200m Double Medball Carry
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10:30
A.) Clean
1-1-1-1-1
B.) 4 Rounds
Although he has has world-class speed, Joe absolutely despises workouts with sprinting and running.
Many people associate sprinters as those who only run track and field or are in sports that require shorts bursts. Many people who don’t play these sports or never engage in activities at a high intensity think sprinting is unnecessary. During CrossFit, we are always sprinting! A sprint doesn’t just need to be a 100m dash or 50 m swim sprint, you can sprint in several different ways. Think about those last 15 burpees you do to finish a WOD, or going unbroken on a set of box jumps. Believe it or not, if you do CrossFit, you sprint! Here’s a great post from Mark Sisson’s blog, on why all methods of sprinting are essential to your training. Props to Patrick on the find.
From the article:
Last week, I covered a glaring deficit in the lives of most modern people: the lack of walking. And it’s not just the “normal” people who aren’t walking enough; two thirds of those readers who took the poll get fewer than five hours of slow easy movementeach week. Since everyone walks at least a few hundred steps a day, people are generally aware – among even the general population – that people just don’t walk anymore. They might not think that’s a true problem, but they’re definitely aware of it. Today, I want to discuss another glaring (in my eyes) deficit in our modern lives: the lack of sprinting.
At first glance, this might seem ludicrous. Sprinting? Sure, it’s a cool thing to do, and it’s good for us, but do you really expect everyone to line up at a track and sprint all out for 100 meters? Besides, is sprinting really essential, the way walking is essential? Because let’s face it: running at top speed for 10 to 15 seconds is an unrealistic expectation for most people, especially older folks. Many people just aren’t physically able to do it.
Sprinting isn’t just running really, really fast, though. When I say sprinting, I’m simply talking about intense movement at the highest speed you can safely muster. Sprinting can be running, obviously, or it can be on a bike (and in fact, many of the sprinting studies use cycling). It can even be aqua sprinting, or running in a pool. Some people push the prowler, a weight sled loaded with hundreds of pounds, as their sprinting. They aren’t moving very fast, but they’re trying to – and that’s the key. Are you moving at the fastest, safest possible speed, given your physical limitations and the demands of the environment (weights attached to you, grade of the hill you’re ascending, your bum knee, etc.)? If yes – even if that manifests as an exhausting uphill walk – then you are sprinting.
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Wednesday’s WOD:
4 Rounds
10 Hang Squat Cleans
2 Rope Climbs
20 Box Jumps
Steph imitating her Dad’s famous “tender” pose.
When you do CrossFit, being sore is inevitable. However, most of the time we can prevent or reduce the extent of soreness or injury by staying religious to a couple of things. Here are some tips:
1.) Pre-WOD Mobility
Simple stretches and running around before the workout is great, but to prevent some stiffness, you really need to get to the specific tissues around the joints that are being moved around the most (shoulders, hips, knees, ankles). Although we now incorporate mobility during the class, it’s a plus if you can get on your rollers or LAX balls at home or show up 5 minutes early to class. Watch this video for some easy pre-WOD shoulder mobility exercises.
2.) Get off the ground after your workout
Is Chief Banks the only smart one at the Sweat Shop? Although he is a genetic cyborg and a freakishly strong physical specimen, you are all capable of joining him in his post-WOD cool downs. Watch this video by Kelly Starrett for an explanation on why laying down after the WOD is a huge mistake.
3.) Ice Bath
Yes, they suck but it can do wonders for reducing soreness the next day. The best time to take an ice bath is sometime after your workout. When you workout hard, your muscles tear and are actually “injured” in a way. The typical response to injury is inflammation and the best way to reduce inflammation is icing. Furthermore once finished, the body sends a rapid signal to reheat the tissue, and sends nutrient rich blood for repair. The ice bath only needs to be about 10-15 minutes.
4.) Tissue Work
Deep tissue and active release therapy are all great ways to get out the knots when you are sore. Check out some of the Sweat Shop’s connections:
Paynton and Paynton Chiropractic
Interaction Sports Rehab
5.) Eat your anti-inflammatory foods
Besides fish, out check out others here.
6.) Don’t take so much time off
The worst thing you can do after a hard workout is just sit on the couch and wait out your soreness. Soreness can last for several days and simply waiting until you are no longer sore at all to train will just make you sore again and the cycle will continue for an extended time. Furthermore, if you simply don’t workout for a long time, it is probably not a good idea to partake in a high-rep metabolic conditioning workout until you are back in shape. Let us know when you have taken some time off that we don’t know about!
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Legitness of the Week
Front Squat x 1 PR’s
Mike B. 205
Charlie 205
Donna C. 155
Lones 155
Rene 175
Sean 255
J.B. 265
Helen 180 (Sweat Shop Record)
Patrick ties the Sweat Shop “Fight Gone Bad” record with 369 reps!
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“Fight Gone Bad”
3 Rounds
Complete as many reps as possible in one minute for each exercise:
Row (calories)
Wall Balls
Sumo Deadlift High Pull (75#/55#)
Box Jumps
Push Press (75#/55#)
5 Rounds
15 Back Squats
20 KB Swings (53#/35#)
Max Reps Pullups
-Rest 3 minutes between rounds-
Here’s a great video by Kelly Starrett describing how much flexibility we really need. In his explanation, he goes over how the “textbook” norms values of R.O.M are directly correlated to optimal R.O.M in movements that we do everyday at the Sweat Shop (i.e. squatting and pressing). Funny how these textbook values are not just meant for athletes or people who exercise, but are for everyone.
*Rene’s Endurance/Tough Mudder class is at 2pm on Sunday at the Sweat Shop*
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Legitness of the Week
Dana gets a bar muscle up!
Nina goes beast mode on Friday’s rope climb workout!
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20 minute clock:
800m Run
then,
As many rounds as possible of:
20 Air Squats
10 KB Swings
5 Burpees
1 Rope Climb
“The BK Broiler”
403m Run
20 Wall Balls
30 Toes to bar
20 Wall Balls
30 Double Unders
20 Wall Balls
30 Box Jumps
20 Wall Balls
30 Overhead walking lunge with plate
Complete (2) 70m Sled pushes before finishing
Kurt and Sarah’s son, Colton, already has some good fitness genes.
Check out this article from Time that summarizes a study that showed how exercise positively alters our DNA. We’ve known for some time that exercise can reduce the “aging” of DNA, but this study was interesting in showing how acutely our our cells “turn on” genes that allow our muscles to adapt to exercise. Thanks to Bill G-R for the heads up on the article.
From the Article:
Exercise does a lot of good things — it burns calories, helps keep your weight in check and lowers your risk of heart disease, stroke and diabetes. Now add one more thing to the list: physical activity can change your DNA. Unlike the aberrations and genetic mutations caused by carcinogens and toxins, exercise-induced alterations to DNA are more like tune-ups, helping muscles to work better and more efficiently. What’s more, these changes occur even after a single 20-minute workout.
Using the biopsied samples, researchers compared the activity in a series of muscle-related genes before and after exercise. More genes were turned on in the cells taken after the exercise and the participants’ DNA showed less methylation, a molecular process in which chemicals called methyl groups settle on the DNA and limit the cell’s ability to access, or switch on, certain genes. By controlling how much methylation goes on in certain cells at specific times, the body regulates which genes in the DNA are activated — that’s what differentiates the development of an an eye cell, for example, from that of a liver cell.
Methylation also helps to prime muscle cells for a bout of exercise, getting them to pump out the right enzymes and nutrients the muscle needs to get energy and burn calories while you’re pounding the pavement during that mile-long jog. “We are trying to get at the early messages that the muscle is [receiving in order] to say, ‘Something is happening here, we need to coordinate so we can get more enzymes and more machinery on board so we can cope with the demands of this exercise,’” says Zierath.
Legitness of the Week
- Criselda and Boie hit their first handstand hold on the wall!
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Friday’s WOD:
A.) Push Press
3-3-3-3-3
B.) Weighted Pullup
2-2-2-2-2
C.)
400m Row
400m Run
15 Burpees
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Thursday’s WOD:
2012 CrossFit Open WOD 12.3
As many rounds as possible in 18 minutes of:
15 Box jumps
12 Push Press 115#/75#
9 Toes-to-bar
A little headband, nose plug, and mouthpiece doesn’t stop Patrick from going beast mode.
I’m sure most of you CrossFit veterans have heard the philosophy of training for “General Preparedness”. This is CrossFit’s staple. This means that rather than focusing on any one specific activity or sport, practicing a multitude of them will best prepare you to perform most or all activities or sports to a high degree. Because many of the workouts at the Sweat Shop, along with most CrossFit gyms, are programmed to be no more than 35 minutes (with exception to some hero WOD’s and Barbara), most see the benefits of this training when performing shorter, high-intense anaerobic activities. However, with little additional endurance work, many CrossFitters still competing in long distance events, are starting to see an improved performance in these events as well.
Our Sweat Shop’s own Scott and Kelly Jones both PR’d on their Wildflower Triathlon Run and Bike times after consistently doing CrossFit and very little endurance work. Melia PR’d on her Alcatraz swim time after doing CrossFit 2 times a week and only swimming a few times in the pool before her race. Two weeks ago, Patrick PR’d on his 5k time without doing any running except for the short 403m runs we do at the Sweat Shop.
An obvious answer to these performance benefits is that CrossFit trains us to work better anaerobically (high intense, no oxygen). Even though triathlons, iron mans, and marathons are super long and require a high aerobic (oxygen) threshold, there are several times where an endurance athlete has to kick it into high gear to the top of a hill or sprint the final last stretches. This requires a high level of an anaerobic threshold. With that said, I believe there might be more to it than this. There is tons of research on how long-distance endurance training programs improve VO2 (how well one utilizes oxygen during exercise), however, with CrossFit just bursting to the scene, there is no research on CrossFit’s specific training program and VO2. I am hoping to run a pilot study that will address this along with how well CrossFitters deal with lactate when compared to strictly aerobic athletes. No specific hypothesis yet, just a pilot study for some values of individuals who have done CrossFit consistently for the past 6 months. If you would like to participate, please e-mail JB at james@crossfitsweatshop.com.
*Remember that we offer Body Fat testing for all Sweat Shop members. Click here for a picture of Patrick getting dunked into the “FAT TANK” at the Saint Mary’s College Human Performance Lab*
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15 Burpees
15 Power Snatch 95#/65#
15 Sumo DL High Pull 95#/65#
15 KB Swings
15 Pullups (7 Muscle Ups : ADV)
————–
403m Run
————–
15 Pullups (7 Muscle Ups : ADV)
15 KB Swings
15 Sumo DL High Pull 95#/65#
15 Power Snatch 95#/65#
15 Burpees
Bryan K, newest member of the “Muscle Up Club”, always chooses quality over quantity.
Here’s an article by Tony Leyland, one of the rare exercise science professors who fully believes in the CrossFit training model and implements them in his courses in Vancouver. In the article, he goes over the importance of quality in regards to calories and exercise.
From the post:
There are many examples of where CrossFit is a superior training regime but for this article I will focus on quantity of exercise. I think too many in the health and fitness industry focus on quantity of exercise (and food) and pay little attention to quality. One obvious example is weight control, where most “authorities” in the field have used the first law of thermodynamics (conservation of energy) and the energy balance equation (EBE) to promote low-fat diets and long steady endurance workouts. The EBE quite simply states:
Change in energy stores = Energy intake – Energy expenditure
This equation must be correct in the simplest sense due to the laws of physics. However, despite the apparent simplicity, the interplay between the variables in this equation is complex. Most weight loss programs have simply (and wrongly) treated energy intake and energy expenditure as two independent variables. A further, simplistic interpretation of the EBE is that people in our society who are overweight and obese must be eating too much and not exercising enough. While this may be true for many, a number of studies have shown that at least some overweight individuals eat the same number of calories, or fewer, than lean individuals. Understanding why they stay overweight is neither rocket science nor a violation of the law of energy conservation. The food we eat elicits hormonal responses, which determine how energy is stored in the body—that is, in the form of body fat. Basically, energy intake is not independent of energy expenditure, and the type of calories you eat does affect your energy output. Energy intake and energy expenditure are dependent variables. Sugar, high-fructose corn syrup, and easily digestible carbohydrates drive an insulin response, and insulin drives fat storage. Many excellent researchers in this field argue that dietary fat—or even calorie quantity—is not the main culprit at all.”
In a parallel manner to my brief discussion on food intake, understanding the relationship between exercise and weight control lies in understanding the body’s hormonal response to exercise. Most weight loss programs have had subjects doing exercise like 20–60 minutes of steady-state low-power activities, such as walking, jogging, and cycling. These modes of exercise are less than ideal for improving aerobic conditioning and ineffective at stimulating significant production of testosterone, human growth hormone, and the other hormones involved in optimal health and body composition. In fact, chronic low power-output endurance exercise has been shown to lower testosterone levels in male subjects.
Just as the “calorie is a calorie” logic is flawed with regard to energy intake, anaerobic/power athletes the world over have shown that the prevailing logic on the energy expenditure side of the equation is equally as flawed. In other words, stating that “a calorie burned is just a calorie burned” is too simplistic. Just as the type of calorie you are eating makes a difference, the type of exercise you are doing makes a difference.
Read the full post here.
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“Nate”
2 Muscle Ups
4 Handstand Pushups
8 KB Swings (70#/44#)
Lones, FemmeFit 2011 Summer Edition- Photo courtesy of Tom Campitelli
For those of you who are new to the Mobility Project (WOD), Kelly Starrett, DPT and CrossFit coach, has developed a giant collection of instructional videos on joint mobility exercises you can do at home. When Nabil or I see one that stands out, we usually post it here on the blog. Recently, the website competitor.com compiled a list of Kelly Starret’s ” Top 10 Best Mobility WOD’s for runners”. I challenge all of you that run, (this means ALL of you) to do one of these this weekend as you recover for next week. You can view the top 10 here.
After training and coaching in the CrossFit realm for some time now, it has dawned on me that mobility and stretching are not just accessories to training; they are a necessity. When starting CrossFit , it’s easy to be caught up into the new exciting workouts and exercises you have never done before, that you neglect the time and effort into your recovery. Don’t wait until your back, hip, or knees hurt to start appreciating mobility.
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Back Squat x 5 PR’s
Patrick 275
Bill G.R. 185
Strict Press x 3 PR’s
Charlie 135
Jim D. 145
Melia 60 Rob K. 110
- Tammy continues to chop down the Sweat Shop 500m row record with a time of 1:43.1!
- With riveting war cries that startle the pool workers next door, Bill G.R. also bests his 500m row time!
- Sweat Shop’s newest member, Admir, performs Monday’s brutal WOD in black warm-up pants and a black shirt… in the scorching heat! Legit!
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3 Rounds
With a 1 minute constantly running clock at each exercise, perform
5 Burpees
Power Cleans for REPS
5 Burpees
Wall Balls for REPS
5 Burpees
Pull-ups for REPS
5 Burpees
Box Jumps for REPS
*2-minute rest between rounds.*
A.) Max Effort 500m Row
B.) Strict Press
3-3-3-3-3
C.) 403m Run then,
*3 Rounds of:
12 Thrusters (95#/65#)
6 Bar-Facing Burpees
We deal with it all too often during our training. The dreaded “I need help to get off the toilet, my elbows can’t extend all the way, it hurts too much to sneeze” soreness. Many of us are diligent in recovery through rolling out on a foam roller, icing, and stretching, however, when the soreness is really bad, it can be tempting to pop a pair of Advil for immediate relief. Turns out, when it comes to physical training, NSAID’s like Ibuprohen actually hinder to your body’s recovery in the long run. Check out this post by Kelly Starett on the use of Ibuprophen following workouts.
From the post:
Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers, but do not move to other sites, but work right within the cells where they are synthesized. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That’s right, all that soreness you feel after Fran is the resultant swelling from all the micro-damage you’ve done to your muscles. It’s this very inflammatory response that is responsible for making you a BETTER ATHLETE. The Worst thing you can do is to go through a horrible workout like Fran and then not reap the resultant gains from the training stimulus.
Bask in your soreness! Brag about it at work as your friends help you get up off the toilet. And above all, practice all the recovery tricks you know! These include: Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc.
Read full post here.
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Saturday’s WOD
9am
“TNT”
403m Run
—————
3 Rounds of:
40 Double Udners
30 Box Jumps
20 KB Swings (70#/44#)
—————
403m Run
10am
A.) Deadlift
5-4-3-2-1
*Score sum of all heaviest amounts for each set*
B.) Ascending-Descending Ladder of:
1 Burpee
10 KB Squats (53#/35#)
2 Burpees
9 KB Squats
3 Burpees
8 KB Squats
*All the way until you reach 10 Burpees and 1 KB Squat
At age 10, Nick still has great flexibility in his hamstrings, which allows him to get into a proper deep squat
Lots of Sweat Shop members, and adults in general, have tight hamstrings that make proper squatting more difficult than it should be. Check out this great article from Kelly Starrett on the consequences of tight hamstrings, and what you should be doing about it!
Excerpt
Stretching sucks. It does. There, it’s been said. You can’t brag about your best stretching time, you don’t get to write your stretch PR on the wall, and there is no immediate “Fran”-like gratification that you are really tough. And despite the fact that flexibility is one of the ten CrossFit pillars of complete, well-balanced fitness, increasing flexibility potential remains the ungreased squeaky wheel of most athletes’ training programming. According to the ten general physical skills list, flexibility is allegedly as important as power or strength. So why don’t we take it more seriously? Because, typically, we simply fail to frame flexibility in terms that are important to us: increasing performance.
Stop kidding yourself. Lacking flexibility in crucial areas has a crushing impact on your athletic abilities; to say nothing of the host of pains and problems that inflexibility predisposes you to. If you know you have tight hips, calves, hamstrings, quads, thoracic spine, or shoulders and aren’t actively, aggressively striving to fix them, then you must be afraid of having a bigger squat, faster rowing splits, or a more explosive second pull. Or, you must be very lazy. Because if you are tight and a CrossFitter, you are missing a huge opportunity to get better, stronger and faster. Simply put, not stretching is like not flossing, and the results are not pretty. There are many areas of restriction in the typical athlete, but it makes sense to begin a discussion about flexibility and performance at perhaps the most commonly neglected and profoundly underaddressed area of the body, the hamstrings.
Read full article here.
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9am
Tag Team
2 Person Teams complete the following:
5 Burpees
403m Run
30 Clean & Jerk (135/95)
30 Pullups
40 Box Jumps
40 Single Arm KB Squat (53/35)
40 KB Swings (53/35)
40 Burpees
50 Deadlifts (135/95)
403m Run
*only 1 person can be working at a time unless the other person is running
___________
10am
A.) Clean & Jerk
1-1-1-1-1
B.) 4 Rounds
9 Burpees
9 Pullups
100m DB Farmer’s Walk (45/25)
Photo by Carlos of 3/GO Magazine
CrossFit was recently featured in 3/GO Magazine, and CrossFit Sweat Shop, along with our very own, Helen, were used for the photo shoot. And while the article illustrates how CrossFit is growing in popularity with mainstream exercsie and fitness, it also shows how there is still a misconception that CrossFit can only be an “extreme” form of exercise. This is really unfortunate because while many of the popular CrossFit videos show challenging workouts performed by extremely fit individuals, the very foundation of CrossFit is that it can, and as it often is at the Sweat Shop, scaled to ANY, fitness, experience level, age or gender. It’s a little disappointing to see fitness experts recommending a progression that starts with machine chest press, and works up to dumbbell press on a Bosu ball in order to get you fit and ready for CrossFit, or anything for that matter. Also, rather than a recommendation of light weight and high reps for beginners, I would recommend light weight and low reps for beginners, adding more weight as their neuromuscular efficiency improves.
All in all I guess it’s nice to see that triathletes may be considering the idea that increases in training intensity, decreases in training volume, strength training, and intervals, like those found in CrossFit, can be of benefit to them. Or maybe they just like the idea of putting in countless hours of slow endurance work.
Excerpt:
“Start now, but start slow:’ he says. “To execute ‘anatomical adaptation’ safely, begin with light weight, high reps, moving slowly for the first thee weeks. It’s the antithesis of CrossFit:’ After three weeks, Murray has his athletes speed up, add weight, and play with imbalances, such as exercises atop a Bosu ball. A typical progression: weeks 1,2, and 3 do a machine chest press; weeks 4,5, and 6 do a bench-press with a barbell (for less stability); weeks 7, 8, and 9 switch to dumbbells; and weeks 10, 11, and 12 do dumbbell benches with your back on a Bosu ball. “This way, you get a safe, progressive challenge that you r body can safely adapt to;’ he says. “Only then are you ready for CrossFit. Remember, CrossFit is extreme. So is triathlon. Put two extreme things together and it might not be good.”
Read full article here.
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9am
5 Rounds
7 Overhead Squats (135/95)
9 Burpees
12 Knees to Elbow
200m Run
________
10am
A.) 2 minutes Max Reps Double Unders
B.) Deadlift w/ pause
2-2-2-2-2
C.) 400m Run (flat)
20 Pushups w/ release
60 KB Swings (70/44)
403m Run (hill)
*3 Burpee penalty each time the KB is put down
**CrossFit Sweat Shop will be closed on Monday July 4th**
To add to your already abundant “Physical Education” resources, CrossFit Sweat Shop now offers body fat testing. With many of you taking giants steps to a healthier lifestyle through nutrition and exercise, keeping tabs on your body composition is another measure to keep you motivated. Although performance based goals are our priority here at the Sweat Shop, knowing your body composition will give you a more detailed look inside the changes your body makes during your training such as changes in muscle mass, body fat percentage, at fat distribution. Although I test body fat weekly at an occupational clinic, I’m sure you Sweat Shoppers will put this sort of information to greater use.
If you are interested, please e-mail me at james@crossfitsweatshop.com to schedule a test. The testing costs $20 dollars and will be ongoing until further notice. In addition to this test, we also offer a free nutritional analysis on your daily food intake. If you have trouble selecting healthier foods or are unsure of which ones to cut out, keep a dietary log and hand it to Nabil or I to look over. We’d be more than happy to help you out.
Don’t miss out on these sweet resources!
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Back Squat PR’s
Lones 215×1 (Sweat Shop Record)
Mike B. 235×1
Rob P. 225×1
Donna C. 195×1
Kasi 165×1
Jin 270×1
Jeff 230×1
Katie 165×1
Dustin 180×1
Joe W. 270×1
- Donna D. goes beast mode on tuesdays killer WOD!
- Jason goes double day on this same killer WOD!
- In his first attempt to do a muscle up, Rikus does 3.
- Jim D. exceeds his double under goal!
- After a 3-year hiatus, Ethan L. is back training with his old Velocity coaches!
- Eric Tsai D.M.D. and Jin Yun showcase their “ESPN Classic” rivalry in another intense 200m run finish!
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“Jin & Juice”
7 Clean & Jerks
15 Burpees
10 Power Clean
20 KB Swings
403m Run
15 Front Squats
30 Pullups
30 Deadlifts
60 Double Unders
200m Run
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A.) Max Effort Consecutive Pullups
B.) Shoulder Press
5-3-2-1-1
*Score is total weight for all 5 sets*
C.) Half Alternating Tabata
Pistols
Single arm KB Squat
Toes to Bar
Burpees
*20 seconds of work, followed by 10 seconds of rest*
results:
Check out this recently published article in the Wall Street Journal about an Olympic Lifting coach that has recently begun training out of a gym in Danville. Ivan Abadjiev employs what “the Bulgarian Method”, which has it’s students training for several hours a day, every day of the week. Check out the full article here. Thanks to Katherine for the heads up on this article.
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Alternating TABATA
Ring Dips
Box Jumps
Wall Balls
Burpees
20 seconds of work
10 seconds of rest
Alternate b/t first two exercises until completing 8 sets of EACH
Immediately move on to next two exercises
Score TOTAL reps
CrossFit Sweat Shop Walnut Creek, CA
