MONDAY We’ve followed this EMOM format for some time now. It’s a great way to gradually warm-up, keep you focused and on task during the session, and it forces you to make quick adjustments. That being said, some of you who are just starting out with the fundamental or have a few[…]
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Grab your running shoes! While a big motivation for this is simply to see the legendary Driscoll 5:31 Sweat Shop mile record be broken, this challenge is for anyone looking to improve upon their short/middle distance time trials. The top male mile and 800m records are held by two that[…]
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Over the past month or so, I’ve been trying to find some accessory exercises to add into my normal programming. I’ve found a few that I’ve started to incorporate into my daily warm up for activation purposes, and even as the focus of my training on any given day. Two exercises that I[…]
Read More »When you think of Yin and Yang you think of balance. Light/Dark, Cold/Hot, Quiet/Loud, these are some examples we can think of that together will create balance. We do our best to create balance in our everyday lives but I think we could all (including myself) use some improvement in[…]
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Planks Hollow Holds Dead Bugs Sound familiar? The 3 exercises mentioned are great for improving core strength, thus the reason why we incorporate them in our weekly programming. Take a look at these exercises now… Suitcase Deadlifts Single Leg Dumbbell RDLs Pallof Press Some of these may not look so[…]
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In CrossFit we tend to use the squat fairly frequently, in a variety of forms. Whether it’s the air squat, back or front squat, squat clean or squat snatch, or wallballs, we see the squat show up a lot in CrossFit! This is with good reason, because it is one[…]
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Monday We’re going to get some position work in today with snatches from the hang. For the hang, we first deadlift the weight up, establish full hip extension, and then take our lift anywhere from the hip crease to the knee. Check out this video for a demo of a[…]
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By now many of us have have attacked 18.4 and as per usual the Open has exposed a weakness we should aim to improve: heavy deadlifting. For many many of us, the deadlift was our first exposure to a lower body compound movement. When you think about it, its such a simple[…]
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Monday With weightlifting, it’s really important to understand and feel the movements. When a coach gives you an adjustment, try and really be aware of how it felt before and after the adjustment. A good goal is to try and make every rep feel the same! Hard to achieve, but it’s[…]
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Next week Ryan will be leaving Walnut Creek, and California for Omaha Nebraska! I feel fortunate to have gotten to know Ryan and it’s been really fun having him at the Sweat Shop for the past year. I also feel fortunate that Ryan trained at the Sweat Shop for[…]
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