CrossFit Sweat Shop – Walnut Creek

September2017

Weekly WOD Review

Doesn’t it look like Scott needs his own afternoon talk show called, “The Wod Review”? Some insight and tips for this weeks workouts. Enjoy. MONDAY  A.) Front Squat 7-7-7-7-7 Ascending Weights B.) AMRAP in 9 Minutes 10 Barbell Lunges 75/55, 95/65 (Beef DB: 50/35) (Beef+ DB or KB 50+/35+) 1[…]

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In-vest In Your Workouts!

Yup, I got a weight vest and I’m going to use it! Here are some workouts I plan on doing if anyone would like to join me! If not, I’ll let you know how they went. Either one is cool with me! 20:00 AMRAP 403m Run 10 Burpees   10-9-8-7-6-5-4-3-2-1[…]

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How’s Your Push Up?

If you have read my blog posts in the past you’ll notice that a topic that I like to touch on fairly frequently is movement quality (and coffee!). I write about it because I think it is extremely important when it comes to movement. Quality should always come before quantity.[…]

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Crowd Cow

Lately, we’ve been getting all of our beef from crowd cow. We’ve done two shipments already, and I must say, their beef is some of the best I’ve ever had. I appreciate their business model and commitment to self sustainability. Not only is their beef delicious, but reasonably priced as well.[…]

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WOD’s for the Week – Review

I wanted to try something new this week.  As I’m sure most of you already know, we take our programming very seriously, and are quite proud of all that we put into it.  In addition to posting the entire week in advance so that you may plan both physically and[…]

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Flash Back Friday: Tug of War

There have been many classic upsets in the years of our old CrossTown Throwdown against CFO/EGA. Alfredo and Claxton beating some huge dudes in a 155# partner Franoff event, Ali beating a 2-year regional athlete head to head in a Tabata thruster event, and JD making a comeback final leg[…]

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Aerobic Capacity: A Foundation for CrossFit

Squatting, pressing, and pulling are the foundation for a majority of our movements that we perform in CrossFit. In order to improve in CrossFit, it’s important to continue to perform those varied functional movements on a continuous basis. Makes sense. But sometimes people don’t realize how big of a role their aerobic[…]

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5 minute flow

Mobility. Its amazing. We feel great after we do it. We perform better after we do it. We recover faster after we do it. But we never do it, not outside regular class times at least. Mobility is one thing has so many benefits and there are so many ways[…]

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Rest Days Mental Gains

We’ve heard it before, rest days are just as important as your workout days. Finding the balance can be tricky, if you’re an adrenaline junky like me. I’ve found myself training 10 days in a row without realizing it, only to feel my body and mental game struggling. In recent[…]

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