Month: May 2018

Cut Out, Don’t Add in!

As many of you might already know I am an avid listener of podcasts. I have a select few that are my go to’s and one of the CrossFit related ones is the Chasing Excellence Podcast with Ben Bergeron. For those of you who do not know, Ben Bergeron  is an extremely successful CrossFit Coach […]

Weekly WOD Insights

Monday Memorial Day Murph! Check out why we do “Murph” on Memorial Day here. If you plan on doing Murph make sure you get there early to warm up as it will most likely take you close the the full hour. The other workouts programmed for today are similar with far less volume. “Murph” 1 Mile […]

Improving Aerobic Capacity

As some of you may have noticed, JB has started posting Endurance WODs on beyond the whiteboard again. I’ve also noticed some of you guys hitting the track or running the trail right outside of the gym. Since I’m seeing more and more people getting outside of the gym and running, I wanted to offer some advice […]

Spring Fling

This past weekend I had the pleasure of competing with Britney at the Spring Fling competition in San Rafael (Marin County, about 45 minutes away) under the team name Gainz in Alderaan Places (Star Wars Pun).

Moving Frequently

Exercise is important, I think we can all agree on that. Frequent movement is another ball game. If you’re like many a 9-5er, you know that that hour of CrossFit is essential to your physical and mental well being. But let’s take it a step further. Parlaying off of DJ’s post about steps, moving frequently […]

Weekly WOD Insight 5/21/18

Monday We’ll start off with our weekly olympic EMOM where our focus is on dialing in the technique of the Clean & Jerk, or if you choose, the Snatch.  If you’re still relatively new to either of these lifts, definitely stick with the two reps on the minute.  For those with a year or more […]

2018: Continued Excellence With the CrossFit Regionals kicking off this weekend and the Games invites official, I wanted to give a personal shout out and congrats to our ladies who will be representing the Sweat Shop on the big stage. As you all might know, Bri will be heading down next weekend to Del Mar for her FOURTH appearance (3rd […]

Ditch the 10,000 steps. Bring on the 10 minute walks.

As many of you know I am an avid participant and advisor of the post meal 10 minute walk. I have written about it multiple times which you can find here and here, and I still swear by and participate in this practice! Amongst other benefits its a very easy way to increase your daily activity levels and improve […]

Weekly WOD Review 5/14/18

Monday You guys will be pretty busy during your strength session today. As you’re working on your front squats, you’ll be getting some pulling and core skills in. Overall, you guys will have 25:00 minutes to compete your strength and accessories. It’s totally up to you how you want to work through the first half […]