Monday We have lots of equipment that doesn’t get an opportunity to works its way into our programming (the yoke, sandbag, d-balls) on a regular basis. These grunt work sessions are a great way for you all to try some different movements out! I would encourage you to try something[…]
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Monday For the Squats you will be ascending. If you do find a very challenging weight, don’t force yourself to go up if it means you’ll fail the set. Stick with that weight or go back down to ensure you make all your sets! For the finisher the goal is[…]
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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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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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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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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[…]
Read More »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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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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Monday We have been doing more time trials recently and its been awesome to see a lot of PRs! I wanted to sue today to do a 500m time trial but to do it fresh instead of doing it after a lifting session or met con. If you aren’t able[…]
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After issues with 3 devices, multiple failed exams, and 1 full work day, I’m happy to announce that I have passed the 2019 CrossFit Online Judges course! Which can only mean one thing…. the CrossFit Open Season is here! And while there have been some big changes in the qualification[…]
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