CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 5/20/19

Monday Chipper-esque workout for today. Push yourself to get as much work done in 18:00. You want to be working at about 75% effort for a majority of this workout, taking strategic breaks as to not allow your heart rate to elevate too much. Try and save some gas in[…]

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Weekly WOD insights 5/13/19

Monday  We haven’t done Front squat doubles in a while, but since we have been doing sets of three recently, go ahead and use those numbers to give you an idea of what you should be doing for sets of two. I also wanted to give you all another chance to[…]

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Weekly WOD Insights 5/6/19

MONDAY Great work to you all on your skill accessory EMOMs. I’ve noticed much more focus during the session and have seen quite a few of you move forward with the progressions. Keep it up. For the metcon, reps are short and sweet to keep moving throughout. The ground to[…]

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Weekly WOD Insights 4/29/19

Monday  Remember to check the progressions board for the movements you are going to do during the EMOM. If you think you may be ready to progress up in movement difficulty, talk to a coach! For the finisher all the movements should allow you to keep moving. The longer rest[…]

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4/22/19 Weekly WOD Review

Monday Just wanted to take a moment to define the focus for each level in today’s finisher… RxD: A majority of your focus should be on the quality of movement versus the overall intensity of the workout. With barbell movements being performed in a fatigued state, it becomes even more[…]

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Weekly WOD Insights 4/15/19

MONDAY I’ve played around with this format a couple times with the group classes and some of my clients and thought it was a nice combo going from EMOM to AMRAP. Keeping a chill to moderate pace on the first piece will be key. The idea for the EMOM portion[…]

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Weekly WOD insight 4/8/19

Monday  Recently we have been talking about trying to remember how previous squat numbers FELT. Not just simply what the weight was on the bar. We have also been encouraging you all to think about other factors such as is this your third day in a row working out? How[…]

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Weekly WOD Review 4/1/19

Monday Today’s skill session will be focused on Handstand Push Ups or Handstand Walks. The movements you all will be able to choose from are those that focus on shoulder strengthening/stability as well as core strength/endurance. There are plenty of movements to choose from, but please keep in mind that[…]

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Cherry Picker’s Throwdown

The first CrossFit competition I’ve ever done was 10 years ago, almost to the day.  After the very first CrossFit Games in the summer of 2007, CrossFit Oakland (where I was working out at the time) was preparing their competitors for the upcoming 2008 CrossFit Games in Aromas, California.  CrossFit[…]

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Weekly WOD Insights 3/25/19

MONDAY The intent on this workout is to have a light/moderate workload in the middle and finishing with some intensity in the cash outs. That being said, the workout effect will be different from the rxd/advanced version and the beef/bison version. The Rx’d/Adv version allows those of you who want[…]

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