Entries by Nabil

Weekly WOD Overview – 11/14/22

  Monday Skill/technique is best trained in lower intensity environments, while “fitness” can be developed with low skill, high intensity environments.  For most of us, the limiting factor on olympic lifts is technique.  Improve the technique and your olympic lifting numbers will go up!  Once part A. is all done with, the skill needed for […]

WOD’s – Week of 9/5/22

  Monday Ground to Overhead means you have the option of doing either a clean & jerk, or a snatch.  Choose a version AND a weight that while warming up you can perform at least 6-8 consecutive reps with.  The cumulative effect of the ground to overhead, lunges and run will definitely take a toll […]

WOD Overview – 6/13/22

Monday For those that don’t want to run you’re welcome to choose a 2000 meter row or ski, or a 5K(men)/4K(women) Bike.  Whichever version you choose you should have at least 3:00 minutes of rest prior to starting the second part of this workout.  To get the intended amount of time on the machine each […]

Weekly WOD Insight 3/21/22

  Monday Longer daylight and warmer weather can only mean one thing…. return of the 1 Mile Run!  While I think having the Contra Costa Canal trail at our front door is nice, others may not be as stoked… therefore, you also have the option to do row, bike or ski equivalent.  The Rx’d distances […]

WOD Overview – Week of 12/27/21

  Monday Given that it’s the end of the year/beginning of a new year, and we’ve had several months of consistent strength training since we’ve been back indoors since early in 2021, now’s a good time to test/re-test our 1 rep max.  You’ll see that on this coming Saturday Jan. 1st we have the CrossFit […]

WOD Overview Week of 9/27/21

I really enjoyed the week I programmed back in June of this year, so here goes another week!   Monday For those still relatively new to olympic lifting (less than 1 year of experience) your focus should be on “chasing the feel” of a really good rep.  Then replicating that as many times as possible […]

Welcome Coach Cristina!

I’m very excited and proud to announce that Cristina has recently become an official coach at CrossFit Sweat Shop!  Cristina received a Bachelor’s degree in Kinesiology, and similarly to James and I, she also worked at a sports performance training center, Exos Human Performance.  However, unique from any coach we’ve had at the Sweat Shop, […]

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WOD Overview 6/28/21

It’s been a little over one year since I’ve programmed an entire week for the Sweat Shop, but I recently used some extra time I had on a plane to do just that.  While it’s a challenging and very time consuming process to develop workouts for a large group of people with wide ranging goals, […]

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CrossFit Pair Up to Throwdown

CrossFit recently announced a new online event that sounds like a quick, and fun way to do a workout at your gym, with a buddy, and see how you stack up to others around the world!  The event is called the CrossFit Pair Up to Throwdown and here are the details: Partner workout (male/male, female/female, […]