Category: General

17.5 Highlights

17.5 Highlights from CrossFit Sweat Shop on Vimeo. The 2017 Open has come to a close and we had some great times along the way! There is something about the Open atmosphere that elevates the level of intensity and camaraderie in the gym. I hope you enjoy this final highlight video to conclude our 2017 Open Season. […]


The final week is here! Congrats to all who have made it this far. The final Open workout like every year before has THRUSTERS! Muscle endurance and lungs highlight this workout. Since strength won’t be a big issue for most people, it will be about managing intensity throughout the 10 rounds. For those who are […]

Slowing Down for a Second

Meditation, something I’ve picked up over the past few months and have been consistently committed to incorporating it into my daily schedule. As much as possible I’ll wake up and usually the first thing I’ll do is sit for mediation before getting ready for the day. Between coaching classes, working with clients, finding time to […]

17.4 Highlight Video

17.4 was 16.4. It was the much anticipated repeat workout in this years open. While it didn’t match the technicality of 17.3 or the engine requirements of 17.1, it presented a new array of challenges that I think the Sweat Shoppers rose to the occasion for. For people who performed the workout last year, it […]


Open 17.4 is a repeat of last year’s 16.4! For many, this was just getting some HSPU. For others it was getting TO the HSPU. Just as it was last year, it is about pacing early on the deads and breaking them up in small sets. You can manage a faster pace by doing them […]

Strict with Strict Movements

6:00 Alt EMOM 1-8 Strict Pull Ups 1-8 Push Ups 8:00 Alt EMOM 1-8 Strict Handstand Push Ups :30 Hollow Hold 9:00 Alt EMOM 1-8 Strict Ring Dips 1-8 Strict Toes to Bar 1-8 Strict Chest to Bar Pull Ups As you may have noticed, each week we have been incorporating 1 or 2 of […]

17.3 Highlight Video

17.3 in is the books and I’m sad to see it go. This week was a fun one, not only to do, but to spectate and coach! Countless PR’s were being hit or matched all over the gym. The energy and excitement was unreal! Way to go everyone!! Check out the 17.3 highlight video and lets bring on 17.4!. […]


I think James may have done a post about this in the past, but between the last 8 years of blog posts and conversations I’ve had with him, things start to blend together, and without the old blog to reference, I can’t be sure……., so here’s my take. I should start by saying ever since […]

17.3 Announcement and Tips

Open week 3 was announced yesterday and we finally get a barbell! This week is very technical and requires dominance in both the squat snatch and pull-ups in order to make it far. For those of you who know the first or second weight are going to be a challenge for you, don’t fret! Think […]

Warning: Not CrossFit Related…kinda

If you have some time and would like to relax, unwind, laugh, not think about CrossFit/The Open…check out this video! It’s a dang good video, and it always makes me laugh/sing along! (no judgement please.) More importantly, I’m hoping the video serves as a reminder to enjoy the things that we are capable of doing/have. […]