CrossFit Sweat Shop – Walnut Creek

Workouts

Weekly WOD Insights 2/5/18

With mother nature dealing us some dry and unseasonably warm temperatures, we have more running than normal programmed for this time of year.  As always though, if you’d rather bike, row or ski, that’s always a perfectly good substitute! Skill Work We’ve allocated about 10 minutes before the workouts on[…]

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Weekly WOD Insight 1/8/18

  Monday  – Rx’d starts with A. then goes to B., ADV. & BEEF will start with Row,Ski or Bike For part A., I like this combo because as your arms get tired from the pushups or ring dips it really forces you to use your legs to get that[…]

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Happy New Year! WOD Review

Happy New Year everybody! Time to ditch the hot dogs and put in some work! Hamburgers are totally acceptable though! TUESDAY The focus for today is on the back squat sets across. Take your time on warming up to your working weight.  Compare November 9, 2017 for sets of 7. They[…]

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WOD Overview 12/18/17

Almost time for the Holidays! Get it in hard this week! MONDAY  This finisher should be a quick burner for Rx’d and ADV. Get in and out of the row and smash on the other work. Only do pistols if you can smash them out relatively quickly. For beefy, this[…]

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Weekly WOD’s Overview 11/13

Monday This is a repeat workout from February of this year.  We’ve done several of these 3 part couplets lately and what I like about them is that you can get a good 20 minute workout in, without overdoing the same movements.  For the Squat Clean Thruster, since it’s only[…]

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Weekly WOD Preview

Monday The Power Clean weight should be something light that you can move through quickly and efficiently. Pacing the runs early on will help with avoiding the redline later in the WOD. On Bar Facing Burpees be sure to breath and move through them consistently. ADV has the choice of power[…]

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Weekly WOD Insights

Monday ***Bro Alert**** Bench Press Day!  But we’ll be keeping it light for this one.  Pick a weight that you can get at least 8 reps with unbroken.  Yes, I know there are plenty of dudes at the Sweat Shop that can get way more than 8 with 135lbs., but[…]

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Oct 9-15 WOD Insights

Monday Happy Birthday Roy! For Part A Deadlifts are going to be with a 2 second pause. Rather than dropping from the top, let’s work on controlling on the way down.  Score is sum of weight lifted. For the Amrap, focus on breaking and taking it easy the first 2[…]

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WOD’s for the Week – Review

I wanted to try something new this week.  As I’m sure most of you already know, we take our programming very seriously, and are quite proud of all that we put into it.  In addition to posting the entire week in advance so that you may plan both physically and[…]

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Factors Limiting Aerobic Capacity

Intensity Muscle Endurance/Volume Strength Technique Pacing While these terms above are not new to the field of fitness and sports, much has been discussed on their importance in improving aerobic performance. My aim for this post is to highlight aerobic capacity and show how some factors, like the ones listed[…]

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