CrossFit Sweat Shop – Walnut Creek

From the Blog

America the Great

In 10+ years of Sweat Shop blog posts I’ve never done a post on politics.  If you’d rather not hear my opinion on a non-fitness related topic, that’s cool, my feelings won’t be hurt.  The inspiration from this post came from the gratitude I felt today when I contemplated what[…]

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Weekly WOD Review 7/1/19

Monday Name of the game for today’s main workout will be focusing on constant movement. In this workout, the volume is relatively low making it possible for everyone to just keep moving. Try and jog right to the wall balls, transition quickly to the sit ups/hanging knee raises/toes to bar,[…]

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Weekly WOD insight 6/24/19

Monday  The deadlift weight should be something that is pretty light for you. You should ideally be going unbroken on your deadlifts or at least very close to it. This one should be a quick burner!   A1.) Back Squat  4-4-4-4-4 *ascending*   A2.) Single arm Dumbbell Row  3x 10 ea side[…]

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Weekly WOD Review 6/17/19

MONDAY For today’s first portion, the reps are small to allow for a quick rounds. The second portion will greatly be determined by your double under prowess. Choose a rep range that keeps the double unders or singles to under 45 seconds each attempt. The buy in should take roughly[…]

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Weekly WOD Review 6/10/19

Monday The focus of this workout is to maintain constant movement throughout the entire time domain. Pick a weight for the shoulder to overheads that you can confidently complete unbroken every time you approach the barbell. Try using the hanging knee raises/sit ups/toes to bar and box jump overs to catch your[…]

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Weekly WOD insights 6/3/19

Monday  Everyone will be doing two reps on the Emom today. I want to make sure everyone is getting enough volume on the olympic lifts. I believe thats the best way to make improvement on them. For the finisher, select a weight you would be confident in going unbroken on[…]

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Weekly WOD Review 5/27/19

  MONDAY  Happy Memorial Day! Thanks to all that have served our country especially those who have have been lost. For those doing “Murph” solo for the first time, it’s key to break these reps up to minimize muscle fatigue and keeping intensity. Some ways we’ve done it in the[…]

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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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