Anti-What? Anti-Rotation!

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…

Quadricep Recovery and 18.5 Video…..Almost!

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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,…

Weekly WOD Insights 3/26

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…

Kinetic Chain Deadlifts

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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…

3/29/18 WOD Review (brought to you by icy hot)

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…

Farewell Ryan!

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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…

Conditioning your Skills

As some of you start to add more skills (muscle ups, pull ups, chest to bar pull ups, handstand push ups, rope climbs, etc...) to your bag of tricks, the next step would be to use them in workouts! One thing that I try to remind folks is that…

Got Stability?

The past couple of weeks we have had some exciting moments in the Open. We have seen people smash Clean PRs AFTER performing 55 dumbbell squats and bar facing burpees! Some have even got revenge on the much dreaded double unders that have given…

Weekly WOD Insights 3/12/18

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Lot's of first time muscle upper/handstand pushup/walkers lately. Or damn near close calls. Keep up the great work on the part A skill work! MONDAY Bring on the RAIN! Sweat Shop Tahoe trip soon? Enjoy the outside and ultra-violet vitamins while…