CrossFit Sweat Shop – Walnut Creek

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Weekly WOD insights 8/31/20

Monday  We have been doing some strength for the past two months that is a little more cardio based. I decided to switch it up and just have you guys increase the loading and just aim to do the heaviest sets possible. If the clean is a weaker movement for[…]

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Weekly WOD insights 8/24/20

Monday  The barbell should be on the lighter side for you today. If you are new to olympic lifting you might want to opt for the front squat instead of the squat clean to maintain a higher intensity. Remember that the longer pieces of cardio are not just reserved for[…]

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Weekly WOD Review 1/13/20

MONDAY  This was programmed around a year or so ago. I like this one as a regular re-test as there are multiple movements you can adjust and gauge improvement on whether you scale up or down the doubles, gymnastics, weight or run. As always, you can also keep everything exactly[…]

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Weekly Wod Insights 11/18/19

Monday  Its been quite some time since we have tested out a one rep max so for you experienced lifters if you want to see what you are capable of go for it! If you haven’t tested out a one rep max before, but have been doing the olympic lifts[…]

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Weekly WOD Insights 10/28/19

Monday  Roy and Vic your prayers have been heard. Just kidding, I do really like having deadlifts as a strength movement. I think they provide some much needed posterior chain development. If you’re someone who doesn’t like to take as much rest during your lifting, stick with the every minute[…]

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Weekly WOD Insights 10/7/19

Monday  Properly functioning scapula are imperative to have properly functioning shoulders. For as much shoulder and scapula based movements we do in CrossFit, we rarely take the time to strengthen and develop our scapula. Over the course of the next six weeks we will be performing exercises that will strengthen your[…]

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Weekly WOD Review 9/16/19

Monday  If you’re going advanced you’ll still be doing the every 90 second format but you’ll do 5 sets of 2 reps per interval, and then switch over to one rep for the last five sets. For the finisher you ideally want to be doing the wall balls unbroken or[…]

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Weekly WOD insights 7/15/19

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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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 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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