CrossFit Open – 2019 2nd Edition

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If it seems like the CrossFit Open was just here... that's because it was!  With the recent changes they've made, the CrossFit Open will now take place in October, rather than February, therefore, this is the one time the Open takes place twice…

Weekly WOD insights 8/5/19

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!…

Weekly WOD insights 7/15/19

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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…

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…

Weekly WOD insight 6/24/19

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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…

Weekly WOD insights 6/3/19

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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…

Weekly WOD insights 5/13/19

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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…

Weekly WOD Insights 4/29/19

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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…

Cherry Picker’s Throwdown

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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…