Category: Uncategorized

Weekly WOD Review 7/19/21

MONDAY If doing the strength option, compare the last 2 weeks. We will be doing heavy doubles next week. The cardio option is for those looking to hit some heavier reps under slight fatigue. While I myself have hit some of my best lifts after a run buy in, if you’ve never done that format […]

Weekly WOD Review 7/12/21

MONDAY If you’ve followed my monthly formula the last year, I’m very much a fan of the short rep, 10 set format. You have to pace to not blow up, but the reps allow you to stay moving at a relatively high HR throughout the workout. Given that the reps are short, transitions should be […]

Weekly WOD Review 7/5/21

MONDAY On this “holiday after a holiday” chipper, those going rxd and adv have an option to partition the long run as you see fit. For you aggressive runners, today is the day to go UNPARTITIONED (my fav new crossfit word). For most, this workout should take 20-25 minutes whereas the 1.5 mile runners and […]

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, […]

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, […]

Weekly WOD Review 6/21/21

Monday If you attended class last week, you have another chance to practice your Push Jerks today. If you feel comfortable with the Push Jerk, or if you would like to learn the Split Jerk, you’re more than welcome to do that as well! Similar to the past few weeks, you’ll have the option to […]

Weekly WOD Review 6/14/21

Monday Today’s workout is similar to one that was programmed last week. With both sections being ten minutes in length, make sure you understand when you need to slow down to catch your breath and when to push the pace. You’ll get to practice with two different types of workouts. The first workout being a […]

Weekly WOD Review 6/7/21

Monday You have the opportunity to choose between a Strength or Conditioning Focus for your Part A, which is similar to last week’s strength session. Different from last week, today we will focus on Front Squats. Front Squats are super important as they are a necessity when learning/performing the Clean. Enjoy!     A)   […]

Weekly WOD Review 5/31/21

Optional 4-Week Accessory: These simple workouts will be on the whiteboard for the next four weeks. Essentially, the workouts are quick ways for you to work on some accessory movements. Accessory movements generally address specific areas in the body in order to improve your overall quality of movement. Sometimes it can help relieve some aches […]

Weekly WOD insights 5/17/21

Monday  Over the past couple of weeks we have done 6’s and 4’s. If you made it for both then you should have a pretty good idea what you can do for todays first two sets. The goal for today is not to necessarily set a personal best on any of the sets, but rather […]