DFC 93 Boys

For the past 3 months, the top teams from Diablo Futbol Club have been training at the Sweat Shop. Similar to last year, there are have been some pretty outstanding performances thus far. There were a couple challenges for the month of September: 1) most double unders in 1 minute and 2) heaviest back squat for 3 reps. Here are your winners:

Most double unders in 1-minute:
Ryan Jeans (70 REPS) from DFC 93B
Kat Hayes (40 Reps) from DFC 95G

Heaviest back squat for 3 reps:
Sam Marchant (245) DFC 93B
Kayla Hinojosa (165) DFC 93G

Great work guys! With only a couple more weeks until high school season starts, keep after it!

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Wednesday’s WOD:

3 Rounds

403m run
21 KB Swings
12 Pullups
*Must complete (1) 403m Double Medball Carry and (1) 400m Row before finishing*

results

I first began training Ethan when he was just 1o years old, while I was working as the Sports Performance Director at Velocity Sports Performance in Concord.  Two years ago I began training him using CrossFit methods with an added emphasis on strength training.  Ethan’s progress, both physically, and mentally in the past two years have been unlike anything else I’ve seen in a kid his age.  Ethan plays football at Berean Christian, and next year he’ll be a sophomore.  During the football off-season Ethan plays some rugby for fun, and trains at the Sweat Shop 2-3 times per week.  Keep up the strong work, Ethan!

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Legitness of the Week

Deadlift PR’s
Lones 240×3
Kirstin 145×3
Jessica 220×3
Tina 150×3
Trish 160×3
Katherine 160×3
Mike B. 300×3
Matt M. 325×3
Charlie 345×3
Rob P. 355×3
Donna D. 190×3
Donna C. 190×3
Chris J. 275×3
Melaney 150×3
Jin 310×3
Joe W. 345×3
Jeff 289×3
Josh 405×3
Jason 345×3
Brandon 363×3
Helen 235×3

Back Squat PR’s
Joe W. 255×3
Patrick 285×3
Melaney 130×3
Katie 145×3
Mike B. 230×3
Kirstin 125×3
Katherine 130×3

Bench Press PR’s
Charlie 190×5
Dustin 125×5

Despite a mysterious black cat crossing everyone’s path during walking lunges in the 8:15am class, ON FRIDAY THE 13th, no one breaks an ankle or gets hit by a car…LEGIT!

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Friday’s WOD:

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

B.) 20 Single Arm KB Squats
25 Pushups
30 KB Swings
35m KB Walking Lunge
200m Run

results:

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Thursday’s WOD:

20 Pullups
400m Run

then 5 Rounds of:
70m Farmers Walk
12 Push Press

finish with:
10 Pullups
200m Run

results:

10 & 11 year olds, Nick, Jake, Andrew, Dylan, and Ryan incorporate short sprints into their sports performance training

CrossFit Kids & Teamwork by CrossFit Works:

Perhaps the best opportunity for young athletes to discover the power of teamwork is during the game. Young athletes want to win that game! They are driven by the desire to succeed. They are given a chance to lead and follow their peers, learning the kinds of communication skills, strategies and problem solving needed to achieve their goal of winning. Success helps kids develop the poise and confidence to tackle challenges inside and outside the gym. They have the opportunity to apply what worked in their game toward other areas that they wish to succeed in, be it academics, friendships or athletics.
Defeat also presents just as many chances for learning and growth—if not more. Young athletes discover what didn’t work while learning resiliency and graceful sportsmanship. Athletes in our program are given frequent opportunities to try a game again and work together to re-strategize as a team.

Read full article here.

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Tuesday’s WOD:

A.) 3 minutes Max REPS Double Unders

B.) Front Squat
3-3-3-3-3

C.) 403m Run
25 KB Swings (53/35)
200m Run
20 Single Arm KB Squats (53/35)
70m Run
15 Burpees

results:

De La Salle Soccer after their third straight NCS Championship

Big congratulations to the De La Salle soccer team for winning NCS Championship last week.  I feel really fortunate to have been able to train such a talented and dedicated group of young athletes!  Despite injuries and illnesses, the boys put in a ton of hard work on the field, as well as strength training in the weight room, along with some pretty tough conditioning on the track.  Congratulations guys, you earned it!

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Saturday’s WOD:

9am
“Nutts”
10 Handstand Pushups
15 Deadlifts (250/175)
25 Box Jumps
50 Chest to bar Pullups
100 Wall Balls
200 Double Unders
400m Run carry weight plate (45/25)

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10am

A.) Push Press
3-2-2-1-1
*score TOTAL WORK performed

B.) 21 DB Squat Cleans (45/25)
200m DB Farmer’s Walk (45/25)

15 DB Squat Cleans
200m DB Farmer’s Walk

9 DB Squat Cleans
200m DB Farmer’s Walk

results:

If you haven’t heard, Femme Fit 2011, a competition for women of all levels is going to be held on Saturday Feb. 5th at CrossFit Sweat Shop.  With tons of support and gear from Title Nine, as well as workout programming by Mike Jenkins (MJ), this will without a doubt be an extremely fun event!  For those that have never done a competition, I can say from personal experience, that I’ve never walked away from an event, and wished I hadn’t done it.  Even the ones where I don’t perform that well (which is most of them).  More importantly, I leave each event more motivated, more confident, and more excited than ever to improve my fitness and continue to surpass my goals!

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Legitness of the Week

Overhead Squat PR’s
Donna C. 85×3
Lones 105×3
Mike B. 120×3
Donna D. 100×3
Monica 65×3
Justin 145×3
Melaney 70×3
Christin 75×3
Eric 145×3
Valerie 55×3
Joe W. 130×3
Aaron 235×3
JB 220×3

Deadlift PR’s
Lones 260×1 Deadlift (New Sweat Shop Record)
Patrick 455×1
Jessica 205×5
Lucinda 140×5
Monica 140×5
Joe S. 243×5
Dustin 180×5
Boie 319×5
Jon B. 270×5
Josh 400×5

Helen 35:29 “Murph” Rx’d
Jim D. 33:10 “Murph” Rx’d
Justin 8:54 “Helen” C2B (Sweat Shop Record)
Jessica 5 consecutive C2B pullups Goal Achieved
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Friday’s WOD:

“Inspired by Hiroshi”

15 Burpees
then 2 Rounds of:
15 Squat Cleans
15 Ring Dips

finish w/ 15 Burpees

results:

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Thursday’s WOD:

A.) Deadlift
5-5-5-5-5

Strict Press
5-5-5-5-5

*alternate between deadlift and strict press

B.) “Row, Throw, Burp!”
500m Row
20 Wall Balls
15 Burpees

results:

Nik – overhead squat with dowel – age 9

JB and I have been working with young kids for many years now, first at Velocity Sports Performance, now at CrossFit Sweat Shop.  We’ve seen the benefits strength training has a youth, whether they are involved in athletics or not.  Unfortunately, many people still think strength training is unsafe for kids, or that it stunts their growth.  Here’s an excerpt from a New York Times article:

Back in the 1970s, researchers in Japan studied child laborers and discovered that, among their many misfortunes, the juvenile workers tended to be abnormally short. Physical labor, the researchers concluded, with its hours of lifting and moving heavy weights, had stunted the children’s growth. Somewhat improbably, from that scientific finding and other similar reports, as well as from anecdotes and accreting myth, many people came to believe “that children and adolescents should not” practice weight training, said Avery Faigenbaum, a professor of exercise science at the College of New Jersey. That idea retains a sturdy hold in the popular imagination. As a recent position paper on the topic of children and resistance training points out, many parents, coaches and pediatricians remain convinced that weight training by children will “result in short stature, epiphyseal plate” — or growth plate — “damage, lack of strength increases due to a lack of testosterone and a variety of safety issues.”

“We are urban dwellers stuck in hunter-gatherer bodies,” said Lyle Micheli, M.D., the director of sports medicine at Children’s Hospital Boston and professor of orthopedic surgery at Harvard University, as well as a co-author, with Dr. Faigenbaum, of the National Strength and Conditioning Association’s 2009 position paper about children and resistance training. “That’s true for children as well as adults. There was a time when children ‘weight trained’ by carrying milk pails and helping around the farm. Now few children, even young athletes, get sufficient activity” to fully strengthen their muscles, tendons and other tissues. “If a kid sits in class or in front of a screen for hours and then you throw them out onto the soccer field or basketball court, they don’t have the tissue strength to withstand the forces involved in their sports. That can contribute to injury.”

Read full article here.

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Friday’s WOD:

“Cindy, to Deads, and back to Cindy”

As many rounds as possible in 7 minutes:
5 Pullups
10 Pushups
15 Squats

7 minutes for sets of 5 rep deadlift:
Score SUM of 3 heaviest sets

As many rounds as possible in 7 minutes:
5 Pullups
10 Pushups
15 Squats

*clock is constantly running, no rest between each portion of workout

results:

Over the past 5 months, teams from Diablo Futbol Club have been training hard at the Sweat Shop. Nabil and I are pleased to see the high-level improvements in strength, explosiveness, and endurance in all of the DFC athletes. As the high school soccer season comes near, we are confident their hard work and determination that they have displayed at the Sweat Shop will undoubtably help lead their teams to great succes!! Check out this video of the athletes getting after some killer workouts at the Sweat Shop!!!

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Legitness of the Week

Tammy Power Clean PR 140×1 (SWEAT SHOP RECORD)/Deadlift PR 220×3
James G. Power Clean PR 105×1/Deadlift PR 131×3
Dustin Power Clean PR 105×1
Valerie Power Clean PR 65×1
Jim D. Power Clean PR 165X1/Deadlift PR 275×3
Brandon Power Clean PR 180×1/Deadlift PR 355X2
Josh Front Squat PR 295×1
Lones Overhead Squat PR 110×5
Donna C. Overhead Squat PR 75×5
Nima Overhead Squat PR 105×5
Mike B. Overhead Squat PR 105X5/Deadlift PR 305×2
Mark M. Overhead Squat PR 165×5
Jessica Overhead Squat PR 110×5
Valerie Overhead Squat PR 50×5
Christin Overhead Squat PR 70×5
Jin Overhead Squat PR 155×3
Eric Overhead Squat PR 135×5
Dustin Overhead Squat PR 75×5
Justin Overhead Squat PR 135×5/Deadlift PR 345×3
Steve Overhead Squat PR 120×5
Rob K. Deadlift PR 255×3
John Deadlift PR 205×3
Amy G. Deadlift PR 175×3
Dave Deadlift PR 335×2
John Mont. Deadlift PR 105×3
Joel F. Deadlift PR 330×3
Cassie Deadlift PR 160×3
Kasi Deadlift PR 190×3
Nik Deadlift PR 355×3
Mark M. and Jennifer tie the KNOT!!
CJ Ties the Fight Gone Bad Sweat Shop record! 365!

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Friday’s WOD:

For time: 1 set of each:

15 Squat Cleans
15 Power Cleans
15 Front Squats
15 Front Squats

*Each of the above are followed by:
15 Ring Dips
15 Box Jumps
1 Rope Accent

results:

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Thursday’s WOD:

A) “Pre-Workout”

5 Rounds of the following:
5 Pullups
10 Pushups
15 Squats

B). “The Workout”

5 Rounds
3 Minutes to complete each round

20 KB Swings
12 Knees to Elbows
Double Unders for REPS

30-Second rest between each round

results:

Andrew, Ryan, Jake, and Nick reviewing the basics of the back squat with dowels.

Despite previous concerns that children would not benefit from strength training or that the risk of injury was too great, more doctors, coaches, and exercise scientists agree that strength training can be a safe and effective method of conditioning for children. One of the primary “scares” of youth strength training is that it is dangerous and will stunt a child’s growth. In the several years I have studied Kinesiology, I have yet to come across any legitimate evidence that supports the claims that youth strength training is dangerous and detrimental. Conversely, when instructed correctly, strength training programs for youth may be very beneficial. Early exposure to strength training allows young athletes to perform strength exercises correctly and safely. This will only benefit them as they grow older and enter intensified strength and conditioning programs in high school and college down the road. Check out this article by Bill Star, who debunks some youth strength training myths and highlights the real hidden benefits from a properly instructed youth strength program.

From the article:

The concept of sparing a child from doing anything strenuous is now very prevalent in this country. Just walking a few blocks to catch the school bus is out of the question. There’s no mystery to me why the country is facing an epidemic in the form of obese young people: we have encouraged them to be lazy.

What parents need to understand is that by helping their children get started on some sort of strength-training program, they greatly reduce the odds of them getting seriously hurt when playing any sport. Stronger legs help stabilize the ankles and knees. Stronger shoulders keep the shoulders, arms and elbows from harm, and a stronger back can mean the difference between getting up after a violent impact and being carried off the field on a stretcher.

Strength is a valuable asset at any age. Consider the infant before he becomes a toddler. What does he do a lot before he actually toddles? He squats—and perfectly, I might add. The squatting eventually makes his legs strong enough to support him, and he takes his first steps. This is the beginning of the bell curve, and strength is the most important factor in movement throughout life. At the far end of the curve, the octogenarian, after hip-replacement surgery, has to gain enough strength in her legs before she can walk again.

Read full post here.

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Wednesday’s WOD:

500m Row

4 Rounds of:
10 Front Squats
12 Pullups
200m Run

Finish: 50 Double Unders

results:

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***Reminder: Nathan’s gym CrossFit Adventure will be showing Food, Inc. at 7pm tomorrow Friday, Oct. 1 as part of their soft grand opening. Free healthy snacks and healthy information will be provided. Check CrossFitAdventure.com for details and directions.***

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**UPDATE** The Prather Ranch beef will be delivered next Wednesday (9/15) during the 5:30pm class.  If you ordered a box you must come and pick it up, or have someone pick it up for you, we cannot keep the beef at the gym overnight.

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Wednesday’s WOD:

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

B.) 4 Rounds
1:45 each round to complete:
200m Run
Pullups for REPS

*no rest between rounds

results:

This summer Diablo Futbol Club has had eight of their top boys and girls teams participating in strength, conditioning and speed training at CrossFit Sweat Shop.  During their summer sessions (up to two times per week) the players, among other things, did back squats for strength, EVERY session.  Their technique, neuromuscular control, strength, and stamina, all improved over the course of the summer.  Now that school is back in session, the frequency of their sessions will undoubtedly decrease, and although practicing daily, and playing games on the weekend is excellent cardio-respiratory conditioning, there is no real substitute for the benefits one receives from performing squats.  And although the players are still active, performing squats on an infrequent basis will almost always results in sore leg muscles.

Here’s a video that was made to show soccer coaches a quick routine that will help minimize the soreness of leg muscles for players that may only be performing weighted squats once or less per week during the soccer season.  The same workout can be used by any adult while away from the gym, or on vacation, to help minimize the severity of soreness upon returning to CrossFit.

**Breakfast After the Beat Down will be going down again this Saturday morning!  Come and workout, then enjoy a fresh and healthy breakfast, prepared on the spot by yours truly.  If you missed the last one you may have heard rumors of what an amazing omelet I make!  The rumors are true.  Stay tuned for details.**

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Monday’s WOD:

“Do Work”

800m Run (400m flat + 400m hill)

4 Rounds
12 Thrusters
12 Toes to Bar
12 Burpees

400m Run w/ medball or plate

results:

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Saturday’s WOD:

9:00am

21-15-9
Squat Clean
Pullup

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10:00am

A.) Press: 5-5-5-5-5 Alternating w/ Strict Pullups: Max Reps

B.) 200 Double Unders (or 600 singles)
*perform 3 Burpees each time the rope stops
5 minute time limit (record reps complete if you do not finish within the time limit)

results:

 Soccer athletes Julia, Kaitlin & Shoshana, 2 of which will be playing soccer in college this fall, prepare for their upcoming season at CrossFit Sweat Shop (above)  De La Salle strength and conditioning with CrossFit Sweat Shop 2009/2010 (below)

Soccer, like most sports, is comprised of a series of sprints, explosive changes in direction, jumping, recovering from a fall by getting up from the ground quickly, etc.  And although the game itself may go on for 90 minutes, the physical demand on the body is nothing like a 90 minute jog.  If you want to get better at jogging for 90 minutes, then your training should be 90 minutes of jogging.  If you want to get in better shape to play sports or other activities, then your training should resemble that. 

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Legitness of the Week

Jin 265×3 Deadlift (PR)
Michelle & Tina 135×3 Deadlift (PR)
Joe 230×3 Deadlift (PR)
Matt M. 260×3 Deadlift (PR)
Jessica 165×3 Deadlift (PR)
Tammy 200×3 Deadlift (PR)
Katherine 110×3 Deadlift (PR)
Don 335×3 Back Squat (PR)
Nathan 108 Consecuetive Double Unders (Sweat Shop Record)
Kristin 16:00 “Nancy” Rx’d (Sweat Shop Record)

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Thursday’s WOD:

5 Rounds

2 1/2 minutes to complete:
8 Burpees
15 KB Swings
Wall Balls for REPS

results:

Photo by Bob Rosato

 CrossFit is not only reaching the mainstream general public, it is now infiltrating mainstream athletics.  Thanks to Nik B. for sending me this article about the Florida Marlins using CrossFit to train their athletes.

“A general physical preparedness type of program will equip the player for whatever he may in encounter on the field of play, and if a baseball player is adequate in all three of CrossFit’s fitness standards, he will have a better chance to be injury-free and perform to his best ability throughout the long 162-game regular season—plus playoffs, hopefully!”

Read full article here.

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Thursday’s WOD:

As many rounds as possible in 18 minutes:

7 Summo Deadlift High Pull
7 Pushups
7 Box Jumps
*the workout begins with (1) 403m run, and ends with (1) 403m run before the 18 minutes expires

results:

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Wednesday’s WOD:

4 Rounds

3 1/2 minutes to complete:

15 Overhead Squats
200m Run
25 KB Swings
Box Jumps for REPS

REST 30 seconds between rounds

results:

 13 year old Ethan gets ready for his upcoming rugby season by hitting a new PR on his Deadlift, 5 solid reps at 215lbs!  Awesome job, Ethan.

Here is another kid I first saw back in 2007 while he was competing in the first ever CrossFit Games…at the age of 15!  Apparently he has now been doing CrossFit for about 6 years, and is hitting some pretty big numbers.    Here is a video of 18 year old Connor Martin nailing an overhead squat of 250lbs.  Pretty sick!

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Friday’s WOD:

6 Clean & Jerks
250m Row

6 Clean & Jerks
2 Rope Ascents

6 Clean & Jerks
25 KB Swings

6 Clean & Jerks
25 Box Jumps

6 Clean & Jerks
403m Run

results:

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Saturday’s WOD:

A.) Thruster
1-1-1-1-1

B.) 21 Thrusters
15 Knees to Elbow

15 Thrusters
12 Knees to Elbow

9 Thrusters
9 Knees to Elbow

results: