Workout of the Day!

WOD

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Congratulations to Coach Joel and Coach Yoonmee on their recent nuptials. We wish you a lifetime of happiness. Remember, those that CrossFit together, stay together!

We are starting the week out with a bang — today’s session includes a technique-oriented, heavy Olympic weightlifting movement in conjunction with a strength-dominant upper body gymnastic movement. Both movements of today’s couplet should challenge you as the stimulus for each component is heavy.

CrossFit:

1-2-3-4-5-6-7-8-9-10

Hang Squat Snatch (135/85lbs)

10-9-8-7-6-5-4-3-2-1

Strict Weighted Pull Up

Scaling

Everyone

Snatch: Scale snatch weight by load.

Pull-up: Lighter weighted strict Pull Up, strict bodyweight Pull Up, Banded Pull-Up, Ring Row

Get Toned:

1-2-3-4-5-6-7-8-9-10

Alt. DB Snatch (per arm) (50/25)

10-9-8-7-6-5-4-3-2-1

Strict Ring Rows

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Our Painting Party has been cancelled due to not enough people signing up :(

We will have all regular classes tomorrow (Friday).

Friday's Training:

CrossFit:

Sumo Deadlift

1-1-1-1-1-1-1

Get Toned:

15 min AMRAP:

15 KB Deadlifts (53/35)

10 KB Swings

5 Goblet Squats

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For me, running is not fun. I have never been a person who voluntarily goes out for a run. It doesn't relax me or make me feel better. But if it shows up in a workout, I will grudgingly do it. Tomorrow's workout is a lot of running. If running isn't your thing, you should still come and train running. You can scale the distance if needed, or get on the rower instead. We will also do some double unders to break up the running. This is a great day to work on your weaknesses.

Friday evening we will have the Paint + Party at 6pm until 9pm. Please sign up at the gym!

Thursday's Training:

1 mile run

100 Double Unders

800m run

50 Double Unders

400m run

*Sub Single Unders- Same reps

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"Cindy" is a classic benchmark workout in CrossFit that you may have done many times, or may be approaching for the very first time! It pays to know your "Cindy" score so make sure you are always recording your workouts, especially the benchmark ones!

You can record easily in our handy WOD journals! Only $15 and will last you over a year!

We need more people to sign up for the Paint + Party this Friday evening from 6-9pm. It's only $25 to create a painting with the help of an instructor and the cost includes your supplies. Bring something to snack on and to drink and we will hang out at the gym! We will have no 5:30 or 6:30pm classes Friday evening.

Wednesday's Training:

"Cindy"

20 min AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

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I recently listened to an interview on CrossFit Radio (podcast) with Greg Glassman, founder of CrossFit, on the problem with chronic disease and how CrossFit trainers and affiliates can address it. I highly suggest everyone give it a listen. Glassman is very well spoken and gives a libertarian point of view on the "disease economy". He says that CrossFit is "a solution so elegant it may be optimal" to the problem of chronic disease. He says 7 out of 10 people will die from a chronic illness including type 2 diabetes, congestive heart failure, cancer, etc. and that currently the people who work out in CrossFit gyms do not represent that population.

CrossFit is not just for "athletes", it's for everyone. If you know someone, a family member or friend, that is sick in some way you can encourage them to get to a CrossFit gym and talk to a trainer. Any trainer who is worthy will help them. Through nutrition (eat meat, vegetables, nuts and seeds, some fruit, little starch, no sugar) and movement, people can reverse their adverse health conditions.

...

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The Free Week continues through Tuesday 9/19 if you know someone who still wants to try us out!

Make sure you sign up for our Painting party at the gym this Friday 9/22 6-9pm! The cost is $25 which covers your painting supplies and an instructor assisting you! Bring your own wine/drinks and snacks!

We will only be having Barbell Club on Tuesday this week as Coach Joel and Coach Yoonmee will be off most of the week GETTING MARRIED!! Everyone wish them well!

About tomorrow's workout: The goal for everyone is to attempt to do each set unbroken. If this takes a lot out of you, that’s ok, as you can take a little breather between sets while they are changing your weights. The first two sets shouldn’t feel heavy, and you should be able to do them fast! After that, when fatigue sets in and when they weight incrementally gets a little heavier, you will most likely need to rest more, and the set will take a little longer to get through, despite there being fewer reps.

Some of you will be able to do the first few sets as Rxd, then the last two, or even just one...

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Gymnastics bonanza today. A combination of pulling and pushing. Strength Endurance will be the limiting factor for everyone today. Don't have strict pull-ups? Check out the video on progressions. Lots of scaled options as well! We all start somewhere.

Saturday we hope to see you at Park & Rec for Blazen + Jenna's Going Away Party at 3pm.

Sunday we have Yoga at 10am - Free for everyone!

Our Free Week continues through Tuesday 9/19 so please bring in your friends!

Friday's Training:

5 Rounds:

30sec Toes to Bar

30sec Rest

30sec Pushup

30sec Rest

30sec Strict Pull-ups

30sec Rest

30sec Clapping Pushup

30sec Rest

Scaling:

Toes to Bar: Hanging Knees Raises or Toes to wall

Push-ups: Use an elevated surface for their hands (box/bench)

Strict Pull-ups: If you want to use bands you can. Make sure they aren’t using their ‘work’ time to get in and out of the band.

Clapping Push-ups: Scale to a regular Pushup and use those scales for further...

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From the CrossFit Journal:

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit's Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort...

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Hey guys! We are resuming normal classes tomorrow, Wednesday 9/13.

Class schedule is as follows: 5:30am, open gym 11-1pm, 4:30pm, 5:30pm, 6:30pm

We are extending our FREE WEEK through next Tuesday 9/19 so please bring in friends, family, coworkers, etc. who have been on the fence about trying it out!

Our Free Mommy + Me Bootcamp class has been rescheduled to Wednesday 9/20 at 10:30am.

At the end of the week we will say goodbye to Blazen & Jenna before they move to Arizona :( Come send them off at Park & Rec in St. Pete at 3pm on Saturday. We will have yoga on Sunday 9/17 at 10 am. - Free for everyone!!!

Wednesday's Training:

Front Squat

5-5-5-5-5

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We will have classes tomorrow. Saturday and Monday morning classes are canceled.

Stay safe everyone!

Friday's Training:

Power cleans

5-5-3-3-1-1

Get Toned:

6 DB Hang Power Cleans (35/20)

8 Ring rows

10 Lateral Box Step Ups

12 Walking Lunges

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We are offering new people a Free Week all next week so please tell a friend! We will discount your membership by 5% for each person you get to sign up for the duration of their membership! This is a great way to grow our community and get some money back! We appreciate you!

If the weather gets bad please stay safe and evacuate if needed!

Tomorrow we will not have a 9:30am class!

This workout tomorrow also contains some powerlifting beforehand! Bench Day!!

Thursday's Training:

For time:

21-15-9

OHS (155/115)

HSPU

Get Toned:

For Time:

21-15-9

Overhead plate squat (45/25)

Seated DB Press (45/25)

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So I'm sure most of you have seen a hurricane is heading our way and could possibly affect us toward the end of the week. We will keep everyone posted with updates regarding classes, but if it gets too be questionable, we will cancel class.

The MovNat seminar is also going to be rescheduled due to the weather.

Otherwise, we proceed into the week! Tomorrow is a moderately heavy, grip-intensive workout! But this style is a favorite of mine! It gets progressively harder but the total time is only 12 minutes so you want to stay moving the whole time, which means convincing yourself to pick up the weight before you thin you're fully ready! Can't wait!

Wednesday's Training:

12 min AMRAP:

3 Squat Cleans (155/115)

50m DB Farmers Carry (50/35)

6 Squat Cleans

100m DB Farmers Carry

9 Squat Cleans

150m DB Farmers Carry

and so on...

Get Toned:

12 min AMRAP:

3 MB Cleans (20/14)

50m MB Carry

6 MB Cleans

100m MB carry

9 MB Cleans

150m MB...

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We hope you had a relaxing and fun long weekend! We are jumping right back into it with tomorrow's workout!

The focus of September is Powerlifting: 3 sessions per week will have a mixture of traditional power lifts mixed with accessory movements that are aimed at tackling specific weaknesses or sticking points of lifts.

If you're reading this and we aren't already friends on Facebook, send me a request! Lauren Knowles I like to send FB event invites for what we have going on in the gym and want you to be in the know for everything that is going on!

Tuesday's Training: CrossFit + Get Toned

5 rounds:

25 Double Unders

10 Ring Dips

Rest 2 minutes

5 rounds:

25 Double Unders

10 Burpee Plate Jumps (45# plate)

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I could go for a cold beverage right about now, what about you? I hope we get a break in the weather soon because I'm pretty sure it's the hottest it's ever been.

Don't forget if you're looking for something cool the check out this Saturday is the Tampa Bay Strength & Fitness Expo at the Convention Center. Sunday we have our usual Yoga class which is free for all members.

Enjoy your weekend!

Friday's Training:

800m Run

35 Deadlift (155/115lbs)

10 Muscle Up

25 Front Squat (155/115lbs)

10 Strict HSPU

15 Power Snatch (155/135)

800m Run with MB (20/14)

*Get Toned*

800m Run

35 KB Deadlift (70/53)

10 Pull-Ups

25 DB Front Squat (45/25)

10 Strict Push-Ups

15 DB AltPower Snatch (45/25)

800m Run with MB (20/14)

*30 Min Time Cap

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There is a Tampa Bay Strength & Fitness Expo on Saturday 9/2 at the Tampa Bay Convention Center. There will be a CrossFit-type competition and an Olympic Weightlifting meet among other events and it looks like it is only $10 to get in at the door so go check it out!

On Sunday we will have our usual Yoga class at 10am! Free for you, $12 for a friend.

We will be closed for Labor Day on Monday 9/4.

Thursday's Training:

5 rounds:

min 1: 15 wall ball (20/14)

min 2: 10 Clean & Jerks (115/75)

min 3: 45 sec bar hang (pullup bar)

min 4: 10 back squats (115/75)

Get Toned: substitute DB Thrusters for Clean & Jerks and Back Squats (40/25)

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"Let food be thy medicine and medicine be thy food" - Hippocrates

What you eat is directly affecting every function of your body. Beware the "Everything in moderation" mindset. It's hard to know these days what is "healthy" and what isn't with all the marketing and buzz-words. Stick to the basics:

Eat real food.

Avoid food in packages/boxes.

If you can't pronounce it, you probably shouldn't eat it.

If you want a personalized look into your nutrition, talk to us! In person or email info@primalempowerment.com. We're here to help!

Check out primalempowermentnutrition.com

Wednesday's Training: CrossFit + Get Toned

For Time:

400m run buy in

then 5 rounds:

6 Pull-ups

8 Push-ups

12 Anchored Sit-ups

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Front squats are one of the nine foundational movements in CrossFit. Elbows up, heels down - the front squat translates us to the clean + jerk by assisting you in getting out of the bottom of the squat in your clean. They will certainly expose any mobility issues you might have - wrists, ankles, lats, etc. Your front squat 1 RM should be about 85% of your 1 RM Back Squat. Today we will build to a 3 RM Front Squat which should be 85-90% of your 1 RM Front Squat.

Tuesday's Training:

Front Squats

3-3-3-3-3-3-3

Build up to 3 RM, perform 1 set roughly every 3 minutes

Get Toned:

20 min AMRAP:

8 Renegade Rows (40/25)(4 each arm)

8 OH Plate Lunges (25/10)

8 Front Rack DB Lunges (4 each leg)

8 Bent over DB Rows

100m plate carry

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Hey guys! It's the last week of August and despite the rain, we are hoping for packed classes this week to finish out the month. We have many activities planned for September and I will be posting them on our Events page soon so stay tuned! We will be offering another Free Week to all new people as well so if you know anyone, get them excited!

For this week, there is a Tampa Bay Strength & Fitness Expo on Saturday 9/2 at the Tampa Bay Convention Center. There will be a CrossFit-type competition and an Olympic Weightlifting meet among other events and it looks like it is only $10 to get in at the door so go check it out!

Oh and season finale of Game of Thrones tonight! :( Check out that little Night King in the photo (thanks FB app for the filter)

On tomorrow's workout: The KB overhead carry is utilizing one KB and you can switch arms as you would like to as you progress through your walk. You must be holding the KB overhead locked out to advance. This is performed as the KB resting on the back of your forearm, not with the KB bell straight...

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We will not be having the Fight on Saturday night - sorry for any inconvenience! But still come for the fun Saturday morning beginning at 8:30am.

Friday's Training:

9-15-21

Overhead Squats (95/65)

Russian KB Swings (70/53)

4 Rope Climbs after each round

Get Toned:

9-15-21

DB Snatches (each arm) (45/25)

MB Sit-ups (20/14)

4 Sit to Standing rope pulls after each round

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Hey! Thanks for some of the suggestions for things to do next month! We will have the schedule posted next week so stay tuned!

We are hosting a MovNat seminar on Saturday September 9 and Sunday September 10 and there are 4 Free spots to participate! You don't have to attend all weekend, you can choose to just join in for part of the seminar. Check out that link to find out more but here is a summary:

"MovNat is fundamentally about movement. We practice a comprehensive, holistic & mindful approach to the full range of natural human movement abilities. We are unique in that our movements ARE our strengthening and conditioning. The practice is for everyone. It is progressive and safe, and supports physical competence for any area of life."

On the difference between MovNat & CrossFit: "CrossFit is a General Preparedness Program (GPP) done at high intensity, and mostly draws from Olympic lifting, gymnastics, and GPP drills. MovNat on the other hand is entirely based on the full...

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Tomorrow's workout is a take on a benchmark workout named “Nasty Girls”, which originally included every movement in today’s workout except the run. With the addition of the run today, athletes will be able to take more time between their rounds to rest for the muscle ups, which is usually the bottleneck.

If you are planning to come watch the Fight this Saturday night, please RSVP on FB so we know how much food to get!

We are looking into ideas for events for September, if anyone has any ideas or suggestions please let us know!

Wednesday's Training:

3 rounds for time:

400m run

50 Air Squats

7 Muscle Ups*

10 Hang Power Cleans (135/95)

*scaling: bar muscle ups/jumping bar muscle ups

the hang power cleans are meant to be done in 1-2 sets, scale weight as needed

Get Toned:

3 rounds for time:

400m run

50 Air Squats

14 Jumping Pull-ups

10 DB Hang Power...

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There will be no class tomorrow at 9:30am!!! Sorry for the inconvenience!

Tomorrow we are working on pulling strength with some weighted pull-ups. We have scaling options from kipping pull-ups to weighted negatives to ring rows, so please don't skip this one simply because you think you cannot do it!

This Saturday, August 26 we will have a full schedule:

  • 8:30am Primal Barbell Club
  • 9:30am Class WOD
  • 10:30 Yoga
  • 9pm Mayweather/McGregor Fight Night - $15 for food/to watch, BYOB

Tuesday's Training: CrossFit + Get Toned

A. Weighted Pull-up

3-3-3-3-3

B. In pairs: 100 calorie row

* One person rows, other holds the top of a pull up (scale to pull up bar hang or hold the top of a ring row).

* Can only perform rowing calories while partner is performing the hold, a drop does not mean you need to transition, you can hop back up.

* Allocate calories as needed, does not need to be even.

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We hope you had a relaxing weekend and have (almost) fully recovered from last week! Tomorrow we are doing a CrossFit classic WOD - Fight Gone Bad! The goal is to work as hard as possible during each movement and wait to rest until that minute of rest between rounds.

This Saturday, August 26 we will have a full schedule:

  • 8:30am Primal Barbell Club
  • 9:30am Class WOD
  • 10:30 Yoga
  • 9pm Mayweather/McGregor Fight Night - $15 for food/to watch, BYOB

Monday's Training:

"Fight Gone Bad"

3 rounds:

1 min Wall Balls (20/14)

1 min SDHP (75/55)

1 min Box Jumps (24/20)

1 min Push Press (75/55)

1 min Rowing

1 min Rest

score = total reps across 3 rounds

Get Toned:

use KB for SDHP (53/35)

and DBs for Push Press (45/25)

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We will have regular class on Saturday at 9:30am - no pool WOD! Just come to the gym for our usual partner/team workout! Yoga will be NEXT Saturday 8/26 after class!

Friday's Training: CrossFit + Get Toned

12 min AMRAP:

1 minute squat holding KB (53/35)

10 Broad Jumps

20 Walking Lunges

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Hey guys! Sorry we've been super busy over here and not able to figure out a solid plan for Saturday as of yet but in case you missed it the pool is being used for an event this Saturday so we won't be able to do our Swim WOD as planned.

Also, yoga is NEXT SATURDAY 8/26 instead of its regular date/time. Join us after Saturday class for a nice relaxing yoga sesh.

Tomorrow we are doing another heavy EMOM. Ideally you will be using 80-90% of your 1 RM for every lift. Try and maintain the same weight across all 20 minutes. You will have a chance to build to something heavy in the warmup!

Thursday's Training:

20 min EMOM:

1 Squat Clean & Jerk

Get Toned:

20 min EMOM:

Even: 10 Wall Balls (20/14)

Odd: 10 MB Ab Mat Sit-ups

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Pull-ups, a lot of them. We don't do this type of workout very often, but sometimes it is important to push yourself to muscle fatigue with a single modality. This is a workout that it will be important for a majority of you to Scale Appropriately. I've written some scaling options out below but feel free to scale beyond what is written.

We will allow up to 25 minutes to complete this workout.

Wednesday's Training: CrossFit + Get Toned

For time:

80 Pull-ups

Every time you break, perform 5 Burpees

40 Chest to Bar Pull-ups

Every time you break, perform 5 Burpees

20 Strict Pull-ups

Every time you break, perform 5 Burpees

25 minute timecap

Scaling:

Pull-ups: First, reduce the reps to 60. Then, use bands as needed.

Chest to bar pullups: Reduce the reps to 30, or continue to perform regular pullups.

Strict pullups: Reduce the reps to 10, perform Inverted Barbell Rows

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The Swim WOD is canceled for this Saturday as there is a prior event going on at the Bobby hicks Pool. Stay tuned for an alternative out-of-the-gym WOD on Saturday!

Tuesday's Training:

10-9-8-7-6-5-4-3-2-1

Squat Snatch (155/105)

Strict HSPU

Parallel Ring Row

Scaling:

Snatch: Scale the load as needed.

Strict hspu: They should be able to perform at least 5 reps unbroken while fresh. For today, modify to one abmat only, then kipping hspu, or box pike pushups.

Parallel ring row: If they are unable to perform more than 5 unbroken while fresh, have them take their feet off the box and adjust the angle of their body so they are not parallel to the ground.

Get Toned:

10-9-8-7-6-5-4-3-2-1

Alternating DB snatch (per arm)

Seated DB Press

Ring Row

Primal Barbell:

2" Pause Snatch

4x2 @ 80-85% of 1RM

OHS

5x3 +5-10lbs

Accessory/Cool Down

Seated DB Press

3x10

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Maisie understands no one likes Monday, but we hope this quick workout will have you looking forward to tomorrow! If you've noticed someone hasn't been to class in awhile - reach out to them!

Now, let's get strong!

Monday's Training:

A. Bench Press 3 x 8

Use 60-80% of 1 RM across sets

*Get Toned: use DBs for bench

B. For Time:

10 DB thrusters (50/35)

20 lateral box jump overs (24/20)

30 DB thrusters

60 double unders

*scaling: DB thruster: Scale load as needed. They should be able to perform the first set of 10 reps unbroken.

Lateral jump overs: Scale the height of the box and the modify to step up and over if needed.

Double unders: Scale to attempts today (count attempts) and if people are unable to get 5 unbroken fresh, then scale to double the amount of single unders (120).

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Hey guys! We would love it if you could take a minute to leave us a review on our Facebook page! We are always striving to do better and to attract more members to our wonderful community, and positive reviews are a great way to do that! Thank you so much!

https://www.facebook.com/pg/primalempowermentcftu/reviews/

Have a great weekend!

Friday's Training:

3 Rounds for time:

12 Toes to bar

9 Burpee Box Jumps (20")

6 Bar Muscle Ups

Get Toned:

3 round for time:

12 Hanging knee raises

9 Burpee Box Step Ups

6 Jumping Chest to bar pull-ups

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Everyone loves that three syllable word of questionable origin which represents one of the mentally toughest workouts we have in CrossFit - Tabata! Tabata is 8 rounds: 20 seconds of work, 10 seconds of rest per round. If you don't think this looks like a hard workout, you haven't done Tabata - or you aren't doing it right! We want full effort for the full 20 seconds and to stick with the same number of reps each round! Have some fun with it, as each movement is only 4 minutes long :)

Thursday's Training: CrossFit + Get Toned

Tabata:

Handstand hold

Row in meters

Kickbacks

Primal Barbell Club

Clean from Blocks

4x2 @ 80-85% of 1RM

Back Squat

4x3 @ 85% of 1RM

Accessory/Cool Down

KB Front Rack Bulgarian Split Squats

4x8/side

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Before you decide you don't need to lift heavy for whatever reason, consider this:

Lifting heavy weights + proper nutrition = building lean muscle = burn more calories at rest = lose more fat

You don't need to do "cardio" exercises and workouts to lose weight (see equation above). Building lean muscle helps you burn more calories when you are not working out! Skipping the days we do heavy lifting will not ultimately benefit you if your goal is weight loss.

So, don't skip back squat day!

Wednesday's Training:

A. Pause Back Squat

3-3-3-3-3

B. Max Effort Back Squats @ Bodyweight

Get Toned:

20 min AMRAP:

12 Goblet Squats (53/35)

12 Ab Mat sit-ups

12 Single Arm Front Rack KB Walking Lunges

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The video above shows some of the highlights from the 2017 CrossFit Games! As of last night, Tia-Clair Toomey is the Fittest Woman on Earth, Kara Webb came in second, and Annie Thorisdottir came in third. For the men, Mat Fraser repeated his dominant performance from 2016 and became Fittest Man on Earth, with Brent Fikowski in second, and Ricky Garard in third. It was an emotional finish to the Games and if you missed it, you should definitely check it out! These men and women will probably take a couple of days off and then it will be right back into their workout routines! Let's use them as motivation to get into the gym ourselves!

Tuesday's Training: CrossFit + Get Toned

5 rounds:

200m plate run (25/10)

25 Double Unders

Max Effort Push Press (95/65) or DBs (35/15)

score= time to complete - number of push press (as seconds)

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Thank you to everyone who came out to watch the last day of the CrossFit Games with us today! We had a great showing at yoga and some yummy food and drinks after! It is truly inspiring to watch the top athletes in the sport of fitness perform event after event all weekend. Now let's get back to our own training!

Monday's Training:

A. In 15 minutes build to a heavy one rep Deadlift

B. 20 min EMOM:

1 Deadlift

Get Toned:

A. In 15 minutes build to a heavy one rep Deadlift

B 20 min EMOM:

Even: 10 KB Swings

Odd: 10 Toes to Wall

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The 2017 CrossFit Games begin tomorrow! Check out all the action by going to games.crossfit.com. You can also download the CrossFit Games app to get notifications about all the events! These are the fittest individuals, teams, teens, and masters on earth!

Don't forget to join us on Sunday after Yoga to watch the final day of events. We will be grilling at the gym, feel free to bring snacks and drinks. All are welcome!

Thursday's Training: CF +GT

For Time:

90sec ring pushup hold

40 db step ups (db’s by side) (45/25lbs)

30 wall ball (20/14lbs)

20 box around the worlds

1min parallette l-sit hold

30 db step ups (db’s by side)

20 wall ball

10 box around the worlds

30sec ring pushup hold

20 db step ups (db’s by side)

10 wall ball

5 box around the worlds

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Tomorrow we will take some time to build to a heavy 3 rep front squat before jumping into the workout. We will stagger people on the rowers so everyone will be able to get this workout done. This workout is a sprint so you should be getting through the squats and rowing as fast as you can - scale as needed! Don't go out too fast on the rowing - you can pick up your pace for the last 250m or so.

We are focusing on gymnastics this month, so even if we aren't doing a specific gymnastic skill in the workout, we will be practicing skills in the warm-up. We will scale the movements for those of you who are still working on your gymnastic abilities. This is something we can all benefit from, as we don’t often take the time to slow down, take a few steps backward and start from the basics.

Wednesday's Training:

For Time:

35 Front Squats (185/135)

1000m row

*the front squats should be completed in 1-3 sets and is taken from the ground, scale accordingly

Get Toned:

Use DBs for Front Squats (55/45)

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Have you watched "What the Health" or read articles recently about how meat is giving us diabetes/killing us?! Before you buy into these scare tactics led by hardcore vegans, check out my two cents in this blog post I made recently. It's worth exploring both sides of the story before drastically altering your lifestyle (for the worse). Veganism!

Tuesday's Training:

3 rounds:

15 Deadlifts (275/185)

18 Ring dips

21 Box Jumps (24/20)

Rest 1 min btwn rounds

Get Toned:

3 rounds:

15 KB Deadlifts (70/53)

18 Hand Release Push-ups

21 Box Step Ups

Rest 1 min btwn rounds

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Despite the early morning rain, some of us braved the weather and got out on the water on some Stand Up Paddleboards this morning - check out our Instagram feed for a video of our athletes doing tricks!

The CrossFit Games are starting this week!!! Make sure you are following along with all the events! Find out how to watch here.

This year, Reebok has made watching the Games more exciting by creating a chance to win $1 million with a pick em league. You can create a bracket just like during March Madness and submit it. Check out all the details here!

We will be watching the last day of the CrossFit Games at the gym after Yoga on Sunday, August 6. Check out more details and RSVP on...

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Our 6 week New You Challenge is coming to an end. We couldn't be happier for the athletes for hanging in there for the entire 6 weeks and for pushing themselves harder than they thought they were able to. We all know what it's like to start CrossFit, or a new sport, or job and how it can be pretty intimidating. Fully committing to something is hard, so we appreciate the sacrifice the New You athletes and our members make to get into the gym every day.

You may see some of the New You members in your classes going forward so please make them feel welcome as we ask you do with all new people. We love the community at the gym and are happy to welcome more amazing people into it.

Congratulations to the New You participants! You did it!

Friday's Training: CF + GT + New You

12 min AMRAP:

5 Burpees

10 Box Jumps (24/20)

15 Ab Mat Sit-ups

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This weekend! Saturday we will have our usual partner WOD fun times! Sunday is picnic + paddle boarding at Weedon Island. If you signed up meet us at the a SUP launch to get your paddleboard 10 am. If you have your own SUP feel free to join us! Bring food and drinks for yourself - no alcohol!

The Farmer's Carry is a simplistic movement that has gained popularity in various fitness arenas. Picking up heavy objects and carrying them is something humans have been doing since the beginning of time and are still doing today (you know you try to carry all of your groceries to the house in one trip!). This article identifies the reasons why Farmer's carry and other loaded carries work so well, give it a quick read!

Thursday's Training: CF + GT

For Time:

5-4-3-2-1

Rounds of Cindy

200m Farmer's Carry (heavy)

You'll do 5 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air...

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Wednesday's Training: CF + GT

In 2 minutes:

200m run

AMRAP MB Sit-ups (20/14) in remaining time

Rest 1 min

x 3

then, In 4 minutes:

400m run

AMRAP Wall Balls in remaining time

Rest 1 min

x 3

score=total reps

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The split squat is a posterior dominant leg strength movement, with the active muscles driving you out of the bottom of the lunge being the glutes and hamstrings. Driving out of the midfoot/heel in this movement so that you feel this engagement as the front foot is the driving force of your lockout. Reinforce a vertical torso angle – if you shoot your butt back and chest comes forward, you will likely perform a good morning and place pressure on the low back. If you are feeling it predominantly in their hip flexor (trailing leg), you are placing too much pressure on the back toe; reinforce the front foot and a vertical shin angle, driving through the heels.

Tuesday's Training:

Split Squats

5-3-3-1-1-1

reps per leg-perform all reps on first leg then perform on other leg to make one set

Optional Finisher:

20/15 calorie row

50 Overhead Plate Jumping Lunges (hold plate overhead while jumping (each leg = 1 rep)

Get Toned:

For Time:

50 DB Deadlift (50/35)

40 Single Arm...

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Thank you to everyone who came out to the Rays game on Saturday night! If you missed it, make sure to sign up for our next outing - Picnic + Paddleboarding on Sunday 7/30 at 10am.

The CrossFit Games begin August 3! We will be watching the last day of the Games on August 6 at the gym after yoga! Mark your calendars.

Monday's Training: CrossFit + Get Toned

5 rounds:

15sec Thrusters (115/75)

Rest 45 seconds

15sec Weighted Pullups (35/25)

Rest 45 seconds

15sec Burpees

Rest 45 seconds

GT: DB Thrusters (30/15)

Score=total reps

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Friday's Training:

A. Find a heavy 3 rep Clean and Jerk in 10 minutes

B. 9 min AMRAP:

2 Hang Cleans

2 Jerks

2 Clean and Jerks

*use 85% of A

Get Toned:

19 min AMRAP:

5 Single Leg KB Deadlifts on each leg

6 KB Swings

7 Plate Ground to Overhead

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The Overhead Squat (OHS) is one of the 9 foundational movements in CrossFit. Here is an excerpt from Greg Glassman, founder of CrossFit:

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably...

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Next Sunday, July 30 we are going to Picnic & Paddleboard at Weedon Island. We will spend about an hour out on the water and then find a shady spot for a picnic. To rent a paddleboard it is $20 for one hour. Bring your own food and drinks. There is no alcohol permitted. Plan to meet at the kayak/paddleboard launch at 10am. Make sure to sign up at the gym so we can reserve your spot!

Wednesday's Training:

5 Unbroken Rounds:

25 Back Squats (115/75)

100m Barbell on Back carry

Get Toned:

5 Rounds:

25 Goblet Squats

100m OH Plate Carry (45/25)

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Last day to sign up for the Rays Game tomorrow! Make sure you get your name down on the sign up sheet. Family members are welcome to join!

Tuesday's Training:

For Time:

6-5-4-3-2-1

Hang Power Snatch (135/85)

Chest to Bar Pull-ups

+

6-5-4-3-2-1

Front Squat (155/115)

Toes to Bar

+

6-5-4-3-2-1

Deadlift (225/155)

Handstand Pushup

+

1 Mile Run

Get Toned:

For Time:

4 rounds:

20 DB Snatches (40/25) alternate arms

20 Jumping Pull-ups

20 DB Front Squats

20 Toes to Wall

then run 1 mile

Barbell Club

Hang Snatch + OHS

5x1 @ 70-75% of 1RM

Snatch Grip Deadlift

4x3 @ 85% of 1RM

Accessory/Cool Down:

Weighted Pull Ups

5x3 Heavy

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Thank you to those who came out for our Swim WOD on Saturday! We will definitely plan another outing to the pool! The ladies also enjoyed exchanging clothes Saturday evening! Look out for more events to come!

Quick reminder to all members: Please clean up after yourself when you are done working out. Try and remember to clean any chalk off your equipment, wipe off your white boards, and be cognizant of putting bands/ropes/boxes etc. where they belong. We appreciate your help!

Also, if you take a FITAID from the fridge please write it on the clipboard! We were missing a few last week, so please remember to record it, and if you please tell the coach you are taking one that is appreciated.

We are going to the Rays game this Saturday! Stay posted for our seat info!

We got a new order of WOD journals in so if you are looking for a convenient way to record your workouts, you can purchase one for $15.

Monday's Training: CF+GT

3 rounds:

20 Push-ups

20 Inverted Rows

20 Lateral Jumps over Parallettes

10...

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This Saturday we will be having our 9:30am class at Bobby Hicks Pool for a swim WOD. We will have a non-swimming workout option as well. It will be $4 to participate.

Also on Saturday evening at 6pm, we will be having a ladies night! Bring your unwanted, gently-used clothes, shoes, and books to exchange (you can leave clothes on their hangers). Wine + snacks to share are highly encouraged!

Sunday at 10am is our Yoga class with Michelle. Free for members, $12 for a friend. Stick around after class to practice some aerial yoga moves.

Next Wednesday, July 19 we will have our first Mommy + Me bootcamp for new moms. If you know a new mom who wants to get back into shape please let her know! It's Free!

For all of our upcoming events in July click here

...

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Time to lift heavy in a short amount of time. We need to get all three lifts done in the hour provided for class, which is a tough feat! If you have tested your total before, check out your weights and try and go heavier than those today.

From the CrossFit Journal: “The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”

Thursday's Training:

"CrossFit Total"

1 RM Back Squat

1 RM Deadlift

1 RM Strict Press

Get Toned:

For Time:

2 rounds:

30 KB Swings (53/35)

15 Burpees

10 Ab mat sit-ups

Rest 5 minutes

For Time:

2 rounds:

30 Burpees

15 KB Swings (53/35)

10 Ab mat sit-ups

Barbell Club:

3 Position Clean

4x1 @ 70-75% of 1RM

Back Squat...

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I'm sure everyone has heard of having "cheat days", or days that you diverge from whatever diet or way of eating you follow most of the time in order to enjoy some not-so-healthy foods. The problem with calling it a "cheat"day or meal is that cheating implies getting an unfair advantage. For example, if you cheat on a test, you are most likely doing so in order to get a better score. If you "cheat" on your diet, you aren't getting any advantages from that, and in fact are doing more harm than good.

I'm not saying you have to eat perfectly all the time or follow our prescription of eating meat, fish, vegetables, nuts & seeds. Some fruit, little starch and no sugar. But that if you decide to go off-plan for an entire day or weekend, you are probably setting yourself way back from whatever goals you may be trying to reach.

Here is a very interesting article from RobbWolf.com about not bullshitting yourself that having a cheat day here or there is...

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Things coming up:

*Barbell Club Tuesday and Thursday at 5:30pm, Saturday at 8:30am

*Swim WOD Saturday at 9:30am

*Ladies night at the gym Saturday at 6pm - bring your unwanted, gently used clothes and books to exchange

*Yoga Sunday at 10am

*Sign up for the Rays game on Saturday July 22

Tuesday's Training:

Thruster Ladder - use 60% of 1 RM

Add 1 rep every minute

Get Toned: use DBs

Scoring

Total rounds completed.

* Partial reps in the minute don’t count. For example, if they complete 12 reps in minute 14, those reps do not count towards their total score, so their score would be 13 (since they completed all 13 reps in the 13th round/minute).

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Thanks to everyone who came out to our 1st Bike the Bay. We had a great showing. Got the legs moving and broke a good sweat on Bayshore. We enjoyed the sun, friends, and Andre buying a tank top. Remember, next Saturday is our 1st Swim WOD at Bobby Hicks Pool. It is $4 and we will have a non-swim option too.

*Barbell Club Tuesday and Thursday at 5:30pm, Saturday at 8:30am

*Swim WOD Saturday at 9:30am

*Yoga Sunday at 10am.

Monday's Training:

20 min AMRAP:

5 Power Snatches (155/105)

200m run

5 Bar Muscle Ups

Get Toned:

20 min AMRAP:

10 DB Snatches (50/35) alternate arms

200m run

10 Jumping Chest to Bar Pull-ups

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Bike the Bay this Sunday! Meet at the gym at 11am! Bring your bike and a friend :)

Friday's Training: CrossFit + Get Toned

800m Run

50 KB Swing Unbroken (53/35)

Rest 1min

600m Run

40 KB Swing Unbroken

Rest 1min

400m Run

30 KB Swing Unbroken

Rest 1min

200m Run

20 KB Swing Unbroken

There is a penalty for breaking up their sets. Every time they put the kettlebell down mid-round, they need to perform a 50m bear crawl before they can pick up the kettlebell again

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Don't forget to meet us at the gym this Sunday at 11am with your bike to Bike the Bay! (weather permitting!)

Thursday's Training:

6 rounds:

5 Push Press (155/105)

10 Burpees

Get Toned:

sub DB Push Press (55/35)

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CrossFit and Get Toned:

AMRAP 12min:

100m 1 Arm Waiter Carry – right arm (45/25lbs)

12 DB row in Plank – right arm

24 Air Squats

12 DB Row in Plank – left arm

100m 1 Arm Waiter Carry – left arm

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Reminder - We will be closed Tuesday July 4th! We wish everyone a safe and fun 4th!

Monday's Training:

A. Front Squat

5-3-3-1-1-1

The goal is to go as heavy as you can across all 6 sets.

B. Optional Finisher

Tabata Front Squats (45/35)

Get Toned:

20 min EMOM:

Even: 12 Wall Balls (20/14)

Odd: 12 Box Jumps/Step-Ups (24/20)

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Quick note for those interested in Barbell Club - we now have an "add-on" membership for Barbell club for $40 per month. If you attended every barbell club session in a month (12) each session would only be just over $3 per class! You also still have the option to just pay for a single class at a time, which is $10.

A few other things to keep in mind:

  • Bring a Friend Saturday for a partner WOD at 9:30am! - Free!
  • Yoga with Michelle on Sunday to optimize your recovery - Free for you, $12 for a friend!
  • No Class on July 4th!
  • Jared and I will be out of town all of next week. Please address any concerns to one of the other coaches! We are leaving you in good hands!

Friday's Training:

7 min AMRAP:

8 Front Rack Lunges (115/75)

16 MB Clean (20/14)

Get Toned:

7 min AMRAP:

8 DB Front Rack Lunges (50/35)

16 MB Cleans (20/14)

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Tomorrow's workout is a Master's Qualifier WOD for this year's CrossFit Games which is just over a month away! It's long and combines weightlifting, monostructural work, and gymnastics! Scaling options are provided as always.

Do you feel like social media is negatively affecting (effecting?) your life? Check out this short podcast episode from Katy Bowman, a biomechanist and natural movement expert, about how social media is shaping our bodies.

Katy Says podcast

Thursday's Training: CrossFit + Get Toned

For Time:

100 Single Arm DB Snatches (50/35)

80 calorie row

60 Bar facing burpees

40 Muscle ups (ring)

timecap: 20 mins

scaling: lighter DB weight, regular burpees, bar MUs, chest to bar pull-ups, jumping...

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Remember to bring a friend this Saturday! Cost of admission is Free! Then get stretched out on Sunday at 10am with Michelle at yoga.

Check out all of our upcoming activities and block off your calendar here!

Things coming up include: a swim wod, biking the bay, a Rays game, a ladies clothing swap, yoga, and paddleboarding!

Wednesday's Training:

CrossFit

3-3-3-3-3-3-3-3

Split Jerk

Get Toned:

20 min EMOM:

Odd Min: 200m Run

Even Min: 10 Push-Ups (focus on technique-chest touching before thighs)

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Tomorrow at 5:30pm get ready for Primal Barbell Club! Do you want your lifts to feel easier? Do you want to lift heavier? This club is for you! You pay per class ($8-12) so there is no long term commitment. Tuesdays & Thursdays at 5:30pm and Saturday at 8:30am.

Tuesday's Training:

5 rounds for time:

7 OHS (155/105)

7 Front Squats

7 Back Squats

GetToned:

5 rounds for time:

14 Single Arm DB OHS (7 each side)

14 DB Front Squats

14 Plate Good Mornings

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Hello! Hopefully you had a fun weekend and stayed cool! Thanks to those who hit the links this morning. Some of us stopped by the brunch and market at 81 Bay Brewing as well. Love seeing members of our community out and about!

We have some fun activities planned in July, starting this Saturday with a Bring a Friend Day! Grab your buddy and get them into the gym this Saturday for a free partner workout! There's no better way to kick off your weekend than with constantly varied, functional movements performed at high intensity!

Then Sunday we have Yoga with Michelle at 10am - free for members and $12 for your non-member friends!

Starting Tuesday the Primal Barbell Club will meet at 5:30pm on Tuesdays and Thursdays, and Saturday at 8:30am. There is a separate fee for the club and it will range from $8-12 which you will decide after each class! Coach Joel is leading the club and is gearing the program to making us stronger and develop better technique overall in our lifts! Please try it out and...

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The gym is hot! Don't forget your water. We want you to stay hydrated on these super hot/humid days. Our water fountain is always available, and we sell FITAID for your recovery needs.

Golf Scramble this Sunday 6/25 at Bay Palms golf course located on MacDill AFB. Tee time is 8:30am but we will meet at the gym at 7:30am to carpool. You must ride with someone authorized in order to get on base. Group rate is $37 per person.

Primal Barbell Club begins next Tuesday 6/27 at 5:30pm! Cost is $8-12 per class, you decide! Follow up with Coach Joel with any questions!

Friday's Training:

30 min AMRAP:

20 Pistols (alternate legs)

20 Inverted Ring Rows

20 SDHP (95/65)

20 Plate Good Mornings (45/25)

Get Toned:

Use a KB for SDHP (53/35)

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You may have seen the news late last week about the latest “Presidential Advisory” on dietary fats released from the American Heart Association (AHA) published online in Circulation. The part of this report that seems to be making the most news around the internet is that coconut oil is unhealthy. In the last few days I’ve seen titles like “Coconut Oil is as Bad as Butter”, “Coconut Oil is Unhealthy and Has Never Been Healthy”.

Diana Rogers is a real food Nutritional Therapy Practitioner and Registered Dietician, and has written an excellent response to these new claims, which you can read here: Why Coconut Oil Won't Kill You, But Listening to the American Heart Association Might!

Here are just a few benefits of consuming coconut oil pulled from the article:

There are several benefits outlined in the...

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"Linda" on Monday and another grip-intensive workout today might have you feeling pretty sore! That's ok! Tomorrow's workout will have rest built into it and involves aerobic work and static holds. Don't worry! We will be back to moving fast and lifting heavy soon enough.

Speaking of lifting heavy, if you want more barbell check out the return of Primal Barbell Club which will kick off a week from today, Tuesday June 27 at 5:30pm. The classes will take place Tuesdays and Thursdays at 5:30pm and Saturdays at 8:30am. The cost will be $8-12 per class and it is up to you to decide what to pay. Please see Coach Joel with questions!

Don't forget about Golf on Sunday. Check out yesterday's blog post for details!

Wednesday's Training:

CrossFit + Get Toned

3 rounds:

1min Run/Row/Air Dyne

30sec Rest

45sec Handstand Hold

15sec Rest

1min Run/Row/Air Dyne

30sec Rest

45sec Iron Cross Hold

15sec Rest

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To clear up any confusion, we have changed the class schedule to reflect no longer having 9:30am class on Mondays, Wednesdays, and Fridays. We will still have 9:30 on Tuesdays and Thursdays only! (Saturday remains the same)

For full schedule info, click here

Golf Scramble this Sunday 6/25 at Bay Palms golf course located on MacDill AFB. Tee time is 8:30am but we will meet at the gym at 7:30am to carpool. You must ride with someone authorized in order to get on base. Group rate is $37 per person.

Primal Barbell Club begins next Tuesday 6/27 at 6:30pm! Cost is $8-12 per class, you decide! Follow up with Coach Joel with any questions!

Tuesday's Training:

5 rounds:

6 Toes to Bar

6 DB Front Squats (50/35)

Rest 3 mins

5 rounds:

6 Toes to Bar

6 Hang Power Cleans (155/115)

score = total time

Get Toned:

sub hanging knee raises or...

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First of all, Happy Father's Day to all you dads out there working to be the best version of yourself and to be around as your kids are growing up, you're awesome!

Tomorrow we will begin a 6 week New You Challenge at the gym. Those signed up are brand new to CrossFit and looking to make a significant change in their lives for the better. They will be in their own class at 6:30pm on Mondays, Wednesdays, and Fridays. Please be respectful of the space in the gym if you come to the regular 6:30pm class. If you see someone new, say hi! If you are new, welcome! We are happy to have you and are here to help!

To continue with our Lady Mondays in June, tomorrow we are doing the benchmark workout "Linda". As always we encourage you to record your score in order to measure your improvement on these benchmarks as we will most likely see them again!

Monday's Training:

"Linda"

10-9-8-7-6-5-4-3-2-1

1.5 x Bodyweight Deadlift

Bodyweight Bench Press

.75 Bodyweight Clean

...

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Tomorrow is the final day to get somebody new in the gym for free! If you are new and have come in for a class, thank you! We would love any feedback you may have for us. Please reach out with any questions or concerns - info@primalempowerment.com.

Don't Forget: Sunday Yoga with Michelle at 10AM!

Friday's Training:

CrossFit

12 min AMRAP:

15 Burpees

5 Muscle Ups

3 Rope Climbs

Get Toned:

12 Min AMRAP

15 Burpees

5 Jumping Chest To Bar Pullups

6 Pole-2-Pole Farmers Carry (40/30)

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Please continue to share our Free Week with your friends and on social media. We appreciate your help getting the word out!

One of our athletes, Justus Hanks (5:30am) is leaving us to go back home and programmed tomorrow's WOD for you all as a goodbye :)

As always, there will be scaled options available!

Reminder: starting next week we will only have 9:30am on Tuesdays and Thursdays (and Saturday of course).

We have Yoga this Sunday at 10am! Free for all members, $12 for non-members, all skill levels welcome!

Thursday's Training:

"Farewell Justus"

A. 10 min EMOM:

5 HSPU (strict or kipping)

6 Pistols alternating legs

B. For Time:

400m run

21 Pull-ups

21 Overhead Squats (95/65)

21 Box Jumps (24/20)

400m run

15 Pull-ups

15 OHS

15 Box Jumps

400m run

9 Pull-ups

9 OHS

9 Box Jumps

(20 min timecap)

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Our Free Week continues on! Remember to tell your friends they still have time to try some CrossFit for free all week.

Listen to your body! If you are feeling super sore tomorrow, take a rest day! I posted about some active recovery options on Monday so go back to that post if you need ideas.

Reminder: starting next week we will only have 9:30am on Tuesdays and Thursdays!

We have Yoga this Sunday at 10am! Free for all members, $12 for non-members, all skill levels welcome!

Wednesday's Training:

RX:

3 rounds, every 5 minutes perform:

35 Front Squats (115/75)

200m run

60 Double Unders

Scaled:

3 rounds, every 5 minutes perform:

25 Goblet Squats/Air Squats

200m run

60 Double Hip Taps

*The goal is to get the work done each round in 5 minutes and have a short rest. Scale appropriately!

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Since this is our Free Week, we hope we will have many new people in the gym and would really appreciate it if all of you seasoned members made them feel welcome! Say hello, introduce yourself, and help someone if they look lost! Remember your first time in a CrossFit gym. We all start somewhere!

Also, starting next week (June 19) we will only have our 9:30am class on Tuesdays and Thursdays. We will no longer have 9:30am class on Monday, Wednesday, and Friday until there is significant demand for it.

Tuesday's Training:

For Time:

RX:

30-20-10-5

Unbroken Pull-ups (scaled: broken, banded

Cherry Pickers

Scaled:

30-20-10-5

Ring Rows

2 Box Around the Worlds

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This week is our Free Week so tell everyone you know! New people can work out every day this week at no charge. Get someone to sign up and we'll give you 5% off your monthly dues.

Feeling sore? Here are some ideas on how to recover:

  • Hydrate - drink a ton of water! add sea salt for electrolytes and stay away from caffeine, alcohol, and drinks with added sugar/sweetener because they will dehydrate you
  • Epsom salt bath - i like the brand linked below
  • Yoga/stretching - loosen up those tight muscles
  • Walking/rowing/biking/swimming - some movement that is low impact and won't further inflame your muscles and joints
  • Foam rolling and lacrosse ball rolling- check out this video https://youtu.be/RmGgYuMWf1A
  • Fish oil - omega 3 fatty acids help reduce inflammation (better than ibuprofen/tylenol) I use the brand below
  • Rest! Get enough sleep! That is when our body is healing.

Just know that soreness is totally normal,...

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The Free Fundamentals Fast Track is this Saturday at 8:30am! Please tell your friends who may want to try CrossFit and never have, or come yourself to review the movements. Anyone and everyone is welcome! Find out more info and register here!

We are following up our Fundamentals class with a FREE week Monday, June 12 - Friday, June 16. No strings attached!

Sunday is yoga - but at 9am! We are trying out this time to see if it is more convenient for you, so please give us your feedback!

Friday's Training:

A. 3 rounds:

3 Hang Squat Cleans (185/125)

Max Set UB Power Cleans

score= number of power cleans over 3 rounds

Rest 5 minutes, then:

B. Find your heaviest 3 rep (UB) power clean in 5 minutes

Get Toned:

16 min AMRAP:

5 Wall Balls (20/14)

10 MB Sit-ups

15 DB Hang Power Cleans (35/15)

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Kevin Ogar got severely injured during a competition a few years ago, making him paralyzed and needing to use a wheelchair. Despite this, he has continued to train as an adaptive athlete and aspires to be on the Level 1 Training staff. We all have reasons in our minds about why we can't do things, but should look to Ogar and others in similar situations for proof that huge obstacles can be overcome!

Check out the trailer for OGAR: Will of Steel.

Thursday's Training:

For total reps:

5min: Power Snatch (115/75)

4min: Shuttle Runs (pole to pole)

3min: Power Snatch

2min: Shuttle Runs

1min: Power Snatch

Get Toned:

for snatches: Alternating DB Snatches (45/25)

Score= total snatches + shuttle runs

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Are you following us on social media? We are on Facebook and Instagram where we post photos and make stories featuring you guys every day! Got something to share? Tag us and use the hashtag #GetPrimalTampa!

Tomorrow's workout is about pacing! The goal should be between 5 and 8 rounds. Don't come out too quick and then let your pace drop off!

Wednesday's Training:

20 min AMRAP:

15 Back Squats (95/65)

12 Burpees

9 1-Arm KB/DB Shoulder to Overhead (35/25)(each side)

Get Toned:

20 min AMRAP:

15 Plate Squats (45/25)

12 Burpees

9 1-Arm KB/DB Shoulder to Overhead (35/25)(each side)

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This Saturday is a perfect opportunity to introduce your besties to your fav gym and workout program! We're holding a Fundamentals Fast Track at 8:30am where we will be teaching 12 fundamental movements in CrossFit. This is also great for those of you who didn't complete a Fundamentals class with us when you joined. You and your friends will have nothing to lose because it's FREE!

We are also offering a Free Week June 12 - June 16 for new people! Please help us out by telling your friends!

Tuesday's Training:

A. Weighted Step Up

6 – 6 – 6 (on each leg)

B. Tabata Double Unders

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The CrossFit Games Regionals concluded this weekend with the Meridian, West, & Atlantic Regions competing. For those of you who are new to the Sport of Fitness, the Regional competitions are made up of the athletes with the best scores from the CrossFit Games Open, which we competed in over 5 weeks this past February - March. At Regionals, the athletes compete in 6 events over 3 days which will determine the top 5 men and top 5 women from each region who then move on to the CrossFit Games. The Games will take place in Madison, WI in August this year after traditionally being held in Carson, CA. If you missed any of the Regionals action, you can watch all of the events at games.crossfit.com, as well as check out the leaderboard for the athletes that made it to the Games.

Thank you to all of the athletes for coming to the Clean & Jerk clinic on Saturday. We hope you learned some new tips and can implement them to improve on your lifts! We had a fun outing at 81 Bay Brewing later that...

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A spicy little push/pull/monostructural workout today. Load for the push press is moderate, and load for the snatch is light to moderate. We are looking for a time frame of 10min or below. - SCALE ACCORDINGLY!

Saturday - clean & jerk clinic at 8:30am, WOD at 9:30 and socializing at noon

Sunday - Bike the Bay at 11am - meet with your bike at the gym!

Friday's Training:

21-15-9

Push Press (115/75)

Hang DB Snatch (alt) (50/35)

25 Double Unders (each round)

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Toes to bar! Above is a great video on the kipping toes to bar. Start working on your knees to elbow and then add that kick up so both feet touch the bar between your hands at once. The kip will make you much more efficient at these gymnastics movements. Practice, practice, practice!

Speaking of practice, this Saturday we have a Free Clean & Jerk clinic at 8:30am. It's open to anyone, so if you know someone at a different gym or who wants to try lifting, this is a great opportunity. It's also highly encouraged for all of you to attend because we can always improve on our lifting technique and learn how to get stronger! We will follow up the clinic with a WOD at 9:30 and then a fun outing to 81 Bay Brewing at noon.

Thursday's Training:

1 round:

10 Lateral Step Up and Over (35/25) (24/20)

10 Toes to Bar

2 rounds:

8 Lateral Step Up and Over

8 Toes to Bar

3 Rounds:

6 Lateral Step Up and Over

6 Toes to Bar

4 Rounds:

4 Lateral Step Up and...

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May has been all about testing. I hope you have recorded your results from the testers we have been doing so when we do them again in about 6 months or so, you can see how much progress you've made! If you haven't seen the improvements you are looking for since November, ask yourself what could you improve? How are you sleeping? How is your nutrition? Are you taking enough rest days? Are you taking too many rest days? Talk to a coach for tips on how to address your specific concerns!

Tomorrow's workout will be challenging in that the front squats are meant to be really heavy and the ring dips are meant to be a tough gymnastics movement - scale appropriately! (And don't tear a pec!!!)

Wednesday's Training:

"Pain Optional" compare to November 30, 2016

12 min EMOM:

3 Front squat (185/125)

AMRAP Ring Dips for the remaining minute

Get Toned:

Sub DB Front Squats (55/35)

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Congrats to everyone who survived "Murph" on Saturday. We had a really great showing and a ton of people pushing themselves in whatever version of the workout they were able to do! Some PRs, some weight vests, and a lot of fun had by all.

We have lots of fun activities planned for the month of June! As always, everyone is invited to bring a friend. To recap:

  • Sat June 3 - Clean & Jerk clinic at 8:30am, followed by WOD at 9:30am, followed by drinks at 81 Bay Brewing at noon
  • Sun June 4 - Bike the Bay! - Grab your bike and meet us at the gym where we will ride along Bayshore to the Tampa Riverwalk, stopping for drinks/food along the way
  • Sat June 10 - FREE Fundamentals Fast Track - learn/review 12 fundamental movements of CrossFit, this is perfect for people who want to try CrossFit - it's normally $199 for 6 sessions.
  • Sun June 11 - Yoga with Michelle but at 9am this time!
  • Monday June 12 - Friday June 16 - FREE Week for all new people. Tell your friends they can come workout for the week for free with no strings...
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Murph on Saturday! Bring a weight vest, a friend, some beer, and a good attitude because you are going to crush it! Oh and bring a ton of water, it's a long one :)

Friday's Training:

A. Max effort chin over bar/chest to bar pull-ups

B. For Time:

“Jerk Snatcher”

20 Clean and Jerk

20 Snatch (95/65)

compare to November 25, 2016

Get Toned:

For Time:

21-15-9

Kettlebell swings (53/35)

Burpees

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Vital Proteins Collagen Peptides are sourced from grass-fed, pasture-raised bovine hides to ensure a natural, high quality, and sustainable source of this ancient nutrient. Collagen is the most abundant protein in the body ensuring the health and vitality of your skin, hair, tendon, cartilage, bones, and joints.** These natural peptides are highly bio-available, digestible and soluble in cold or hot liquids.

Read more about the benefits

I drink one scoop in my coffee every morning, it's tasteless and dissolves easily. There are a ton of benefits for joint, bone, skin, hair, and nail health and it helped me not get any stretch marks during pregnancy!

It retails for $43 plus shipping, but if I order in bulk, one container is only $35. I'm placing an order for myself and a few other gym peeps so please let me know by Friday if you would like a container! One will last me about 3 months. You can FB message me or email...

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Saturday 9:30am "Murph"

Food and Drink to follow

BYOB- Bring Your Own Bucket (in case you meet Pukie The Clown <--Google him)

Wednesday's Training:

CrossFit:

12 min AMRAP:

1 Strict Pull-up

1 Strict HSPU

Add 1 rep each round

Keep the movements strict if scaling - no kipping

scaling options: pull-ups with a band, ring rows

box pike push-ups, pike push-ups

Get Toned:

For Time:

500m Row

50 Burpees

40 Plate Fast Feet

30 Russian KBS (53/35)

20 V-Ups

100 Single Unders

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"Many people think weight loss is simply about cutting calories. They believe that to lose weight, you must reduce calories (either eat less or burn more), to gain weight you must add calories, and to maintain weight you keep calories constant. To these folks, calories in, calories out is the only thing that matters

Well, they’re wrong. I don’t deny the importance of calories. Calories absolutely count. And if someone has lost weight, they have necessarily expended more calories than they consumed. That said, there are some major misconceptions about calories, body weight, fat loss, and health. These calorie myths are often rooted in truth but presented in black-or-white terms that are useless at best, harmful at worst, and do little to help the average person lose body fat."

- Mark Sisson, author of The Primal Blueprint and very fit older man

Full article here:

...

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Thanks to everyone who came and worked out at the beach on Saturday! The WOD looked brutal but we got to enjoy some sun afterwards. Check out our Facebook page for some photos.

This Saturday, May 28 we will be doing "Murph" at 9:30am. Murph is a challenging hero wod we do every year on Memorial Day weekend, as many CrossFit gyms across the country. Please feel free to bring your friends as this workout is scalable for anyone, even if it may seem intimidating.

We'll hang out after the workout and drink a celebratory beverage and talk about how sweaty we are :)

Monday's Training:

"Chewbacca" compare to November 21, 2016

For time:

Run 800m

50 Wall Ball (20/14)

40 Box Jumps (24/20)

30 Ring Push-ups

40 KB Swing (53/35)

50 MB Cleans (20/14)

Run 800m

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Beach Saturday! Yoga Sunday! For more about our upcoming events through June, check out this link. Summer Fun!

Also, tell your friends that you belong to a super cool gym with super fun trainers and they should come work out with you and get super fit! K thanks!

Regionals start this weekend! You can watch all the events at games.crossfit.com. Some key people competing this weekend are:

East Regional: Katrin Davidsdottir, Kari Pearce, Mat Fraser, Patrick Vellner, & Jared's favorite - Lucas Parker

South Regional: Elijah Muhammad, Camille Leblanc-Bazinet

Friday's Training:

"Outcast" compare to November 19, 2016

16 min AMRAP:

5 Power Clean (155/115)

8 Pull-ups

30 Double Unders

Get Toned:

sub DB Power Cleans (45/25)

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Get your bathing suits ready for Saturday's beach WOD! Maisie has hers :) Meet us at the gym at 8am to carpool or be a pass-a-grille by 9:30!

Then get flexy with Michelle at 10am on Sunday.

MAX EFFORT DAYYYYY!! About tomorrow's workout:

We like to test the push-up because, like the pull-up, it is another simple gymnastics movement that reflects strength and stamina produced by our bodyweight.

The Back Squat is the pinnacle of our single modality weightlifting tests. Strength in this lift serves as the bedrock of all other lifts and lays the foundation for the ability to increase your submaximal loads over multiple reps, which translates to lifting larger loads over longer distances more quickly.

Compare to November 17, 2016

Thursday's Training:

A. Max Push-ups

B. 1 Rep Max Back Squat

Get Toned:

A. Max Push-ups

B. Max Air Squats

C. Max Plank Hold

D. Max Hang from pull-up bar

*make sure to record score for each for future...

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Reminders:

Saturday 8am meet up at the gym. Beach WOD at 9:30am.

Sunday Yoga With Michelle at 10am

Wednesday's Training:

CrossFit and Get Toned

For Time:

2 Rope Climbs

4 Squat Cleans (155/115lbs)

8 HSPU

16 KB Swings (53/35)

32 Pull-ups

16 Swings

8 HSPU

4 Squat Cleans

2 Rope Climbs

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Happy Birthday to our fearless leader, Coach Jared! From the carport to the 10,000 square foot warehouse, we wouldn't be where we are today without you!

PS you've come a long way since this photo at the Iron Curtain :)

Saturday we are going to Pass-a-grille beach for a fun beach WOD with CrossFit Sabal Park! We will meet at the gym at 8:30am and head over! The WOD begins at 9:30am. Bring your beach stuff, food, and drinks as we will plan to hang out after the workout. We'll park in the the public lot at pass-a-grille. Call or text me 203-506-2355 or Jared 863-604-6820 with any questions!

We also have yoga on Sunday! 10am

Tuesday's Training:

A. Build to a heavy 5 rep Deadlift

B. Deadlift Ladder @ 75-80% of A

1 rep, rest, 2 reps, rest, 3 reps, rest, and so on — until they cannot perform any more reps unbroken with that load.

Get Toned:

20 minute AMRAP:

400m run

50 single unders

15 KB Swings (53/35)

15 Air Squats

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Happy Mother's Day to all of our extremely hard-working moms! We love you all!

Don't forget there will be some extra work posted for tomorrow's workout. Scale as needed and post your score to the chalkboard!

Greg Glassman (founder of CrossFit) has taken on the fight with Big Soda. He articulates why soda companies need to be exposed for what they are really doing - poisoning us and our children. Take a listen to this interview on the Whole Life Challenge podcast.

Cutting out soda is one of the easiest ways to improve your health/lose weight. Remember CrossFit's mantra: Eat meat, fish, vegetables, nuts and seeds. Some fruit, little starch, no sugar. (soon to be changed to "some starch, little fruit, no sugar).

Monday's Training:

5 Rounds:

1min Plate OH Hold 25/10

12 Plate OH Walking Lunges

15 Plate Squats

18 Plate Lateral Jump...

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Don't forget next week we will add in some extra work that will correspond with our class workouts three days per week. It's up to you whether you want to do it or not, and scale accordingly! This is to be done on your own time, and if a class is going on, please be courteous to the people working out.

Tomorrow we are doing a version of DT - but in an AMRAP fashion with a different rep scheme. The goal for this workout should be 5 rounds or more. Scale the weight accordingly!

Friday's Training:

12 min AMRAP:

15 Deadlifts (135/95)

12 Hang Power Cleans

9 Push Jerks

Get Toned:

12 min AMRAP:

15 DB Deadlifts (45/25)

12 DB Hang Power Cleans

9 DB Push Press

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More testing! Rowing is not the most fun activity, believe me I know. But don't skip today because of that fact. I promise if you do this correctly, this will be a challenging workout. Plus we get to bro out on some bench press, and everybody likes that!

Check out the video of Jared's favorite CrossFit athlete (sarcasm), Jason Khalipa, demonstrating good rowing technique. But seriously, this guy is amazing at rowing. He came in first on the 2013 CrossFit Games Half Marathon Row. Don't try that at home!

Don't forget about your mom this weekend! Buy her a card and flowers and maybe teach her some fitness! You want her to be around for a while don't you?

Thursday's Training:

A. 2K Row for time

B. 1 Rep Max Bench Press

While Group 1 is rowing, Group 2 is working on bench press

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Awesome job on the tester today! Track your results to see your PRs! We sell WOD journals if you need something to record your workouts in. You can also use an app like "SugarWOD" if you prefer to track on your phone. Either way, you should have some knowledge of your benchmark WOD times, as well as your strength numbers.

Tomorrow CrossFit will be working on shoulder stability and strength. Mobility may be the limiting factor in your OHS while pure strength may be your limiting factor in the press. The movements will be done in a superset fashion, so you'll do one set of OHS, then one set of Press.

A1. Overhead Squat

5-5-5-5-5

A2. Strict Press

5-5-5-5-5

Rest 1 min between movements, 3-4 minutes between sets.

Get Toned:

16 min AMRAP:

50 Single Unders

25 Goblet Squats (53/35)

10 Hand Release Push-Ups

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Next week we will releasing some extra work that will correspond with our class WOD three days per week. Depending on what our class WOD is, this may look like extra lifting, gymnastics, strength, or conditioning. It is completely optional so no pressure! We know that some of you are looking for some extra volume and this way you will have work that corresponds with the workout for that day.

Please talk with Coach Joel if you have any questions!

Tuesday's Training:

Tester #3

"The Fast and the Furious"

3 rounds for time:

20 Burpees

400m run

20 Pull-ups

*compare to November 8, 2016

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Some of you had great success with the April Challenge, while others may not have been able to keep up with the scoring or get on track with planning/eating healthier meals, and that's ok!

For the rest of May, I want to offer my Nutritional Counseling services at 25% off! This package is perfect for you if:

  • you didn't see the results you expected after the month challenge OR you killed this challenge and now want to take it to the next level
  • you want a personalized nutrition plan based on your goals/health issues
  • you want a specific macronutrient ratio plan with how many grams of protein, carbs, and fat to eat each day
  • you want the accountability of having someone checking in with you on a regular basis
  • you want a weekly, changing grocery list with coordinating meal plan

What you get:

  • an Individual Health Questionnaire & Nutritional Assessment to give me a full picture of your current overall health & lifestyle
  • review of a 3 day food journal with specific tips/advice on how to...
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Happy Cinco De Mayo! Today is a great day to come in, hit a Prime Rib (PR), high five some friends, tell your coaches how much you love them, and then go celebrate! Here it is. Test numero dos:

CrossFit:

A. Establish a 1RM Clean and Jerk

B. 1 Mile Time Trial

*Compare to November 4th, 2016

Get Toned:

"Karen"

For Time:

150 Wall Ball (20/14)

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Today was tester #1. Our next one will be on Friday so be prepared. Tomorrow's WOD is a good ole triplet giving your shoulders a break, but will be spicy for the quads! Depending on the number of people in class, we will have you partner up for the rowers. Please be patient as we cycle everyone through!

Don't forget we have yoga with Michelle this Sunday at 10am! It is free for members & coaches, and $12 for a friend! All are welcome :)

Thursday's Training:

5 rounds for time:

35/25 calorie row

20 DB Box Step Up and Overs (45/25)

10 Over the box jumps (24/20)

scale # of calories on rower, height of box, weight of DBs as needed

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Back in November we did some fitness testing that we will be revisiting all of this month. If you were with us then, hopefully you recorded your scores so you can compare. If you weren't with us then, no worries you will perform the workouts this month and then will have an opportunity to retest in the future!

Tomorrow's workout would be my jam! The intention was to make it really challenging for everyone from round 1. There is a huge psychological component in this workout. It is the little voice in people’s heads that tell them they have had enough. This is what we want to push through and see where it takes everyone.

Wednesday's Training:

"FMS" - compare to Nov 2, 2016

EMOM as long as possible:

5 Push Press (75/55)

6 Toes to Bar

7 Thrusters (75/55)

score = Full Rounds (Minutes) completed. If someone completes 10min and performs 15 reps in the 11th minute, those reps do not count towards their score.

Get Toned:

EMOM as long as possible:

5 DB Push Press (35/20)

6 Ab mat...

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Congratulations to Amanda & Brett for completing the CrossFit Level 1 Course this weekend! We are so excited to have them as coaches!

Great job on the repeat tester! A lot of you significantly improved on your time which is amazing! If you didn't do better this time, don't worry! It is just one workout. You have made progress over the last month no matter what your score on the workout :)

If you missed it, make sure you make it up by this Friday. Just remind the coach you will be doing the nutrition tester, and make sure you know what that workout is!

Again, we will try to get all the scores tabulated by the end of the week if we get everyone's in. Please be patient! We will then announce the winners and give out prizes!

Tomorrow we are working on technique in the power snatch. We want everyone to work on being technically sound with a moderate – heavy load. We don’t want you maxing out on the Power snatch complex, but we do want it to challenge you technically. Each lift should feel and look really good.

...

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You did it!!

It's been a month since we started the nutrition challenge and now we have come to the end, but only in the sense that we are going to repeat the WOD, measurements, and collect your scoresheets. It hopefully will not be the end of you living a healthier lifestyle!

Please continue posting in the FB nutrition group and posting pictures using #NCAPR17 to keep each other inspired and motivated!

If you miss tomorrow's workout, you have until Friday, May 5 to make it up. Please inform the coach you intend to perform the tester when you show up to class. Also! We will be remeasuring you, so please schedule a time with Jared to do so - look for the sign up sheet near the Results board.

If you took "before" pictures, please take "after" or updated version, and you can email them to info@primalempowerment.com. I won't share them without your permission!

Finally, make sure your scoresheets are up to date! If we get everything we need from all participants by the...

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A lot of running today. For those of you who like to do "more cardio", you're welcome. To everyone else, I apologize! But as a person who does not like running at all, I do know the importance of working on weaknesses and confronting movements and exercises we don't like or typically avoid! Bring your water bottle tomorrow!

Friday's Training:

For Time:

Run 800m

40 Ring Dip

Run 400m

90sec Ring Hold (top of the ring dip)

Run 400m

40 Weighted Good Mornings (65/45)

Run 400m

90sec Superman Hold

Run 800m

*25 min Timecap

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No, I'm just kidding. Great week so far, Supple Leopards. If you are extra sore today, or have been hitting it hard make sure you take some adequate rest days. Training is fun and great, but the body needs time to recover and rest. Trust me I'm a dad.

Thursday's Traiing:

CF and GT

For Time:

30 Double Unders

3min Squat Hold

30 Pistols

60 Double Unders

2min Wall Squat Hold

20 Pistols

90 Double Unders

1min Squat Hold

10 Pistols

*The squat holds are accumulative. You need to accumulate the given time in each round. If you come off the wall to rest, you need to take that off your total time of work, then when you go back in the hold start the clock again. Everyone needs to be responsible for your own timeline.

The squat hold = regular hold at the bottom of the squat

Wall squat hold = parallel squat hold against the wall

Make sure you aren’t resting your hands on your legs during the wall squats and that you are staying parallel the whole time.

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Hopefully you all had fun with "Chelsea" today! I personally have never done that one, and from the videos I saw, it looked like a lot of hard work!

We are excited to announce that Coaches Joel and Yoonmee who helped cover classes for us last week will be joining our coaching staff! They bring a lot of enthusiasm and dedication to coaching and know that you all will be in good hands. One thing we are going to get started again is our Primal Barbell Club, so be on the lookout for more details! If you ever have any comments, concerns, questions, or suggestions please reach out to us via email info@primalempowerment.com, we'd love to hear from you!

Wednesday's Training:

A. 30 Clean & Jerks for time (155/105)

Rest 5 mins

B. "Grace"

30 Clean & Jerks for time (135/95)

Get Toned:

"Kelly-ish"

5 rounds for time:

400m run

30 Box Jumps (24/20)

15 KB Swings (53/35)

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Tuesday's Training:

"Chelsea"

30 min EMOM:

5 Pull-ups

10 Push-ups

15 Air Squats

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Hello! You've made it this far in the nutrition/life challenge! We have one week remaining of scoring, but I want you to continue with healthy eating habits, drinking enough water, sleeping well, and getting in the gym from here on out. This challenge is meant to be an overall lifestyle versus a temporary fix/diet. I promise you it is sustainable and will contribute more to your overall health than anything out there marketed as a diet or quick fix.

I hope you have been keeping your score sheets up to date and more importantly, have been honest with yourself about how you are doing. You're only cheating yourself! I want to give a special shout out to those who have been checking in regularly on Facebook and holding themselves accountable! Remember if you don't have Facebook or Instagram you can write a review on Google and Yelp for points!

Thank you for your patience with Jared and myself as we have been enjoying our new baby girl. We hope the coaches were helpful and kept your gym experience more or less the same as usual, and enjoyable! Any feedback is greatly...

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Hero today. Hit it hard.

"Yeti"

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wildland firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers. Urban embodied positivity, hard work, self-improvement and fun. He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

CrossFit:

25 Pullups

10 Muscle-ups

1.5-mile Run (6 x 400m)

10 Muscle-ups

25 Pullups

*30 Min Time Cap

Get Toned:

25 Ring Rows

20 Jumping C2B

1 mile run

20 jumping c2b

25 ring row

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Primordials,

Don't forget about Sunday Yoga with Michelle this Sunday at 10am (April 23rd). Get bendy, break a sweat, and focus your inner chi. We are lucky to have Michelle's expertise, so let's take advantage of it!

CrossFit

Power Clean

5 – 3 – 1

*Similar to the Back Squat last week. 5RM, 3RM, 1RM.

*Get Crazy

*Eat Some Bees

*Cook the Veggies

Get Toned:

For Time:

21-18-15-12-9-6-3

push-ups

abmat sit-ups

russian kbs (53/35)

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CF & GT

Every 2min for 20min

5 Strict Handstand Pushups

9 V-Ups

10 Jumping Lunges

Gymnastics task/time priority combo today. We call these ‘combo’ workouts because there are two fixed components vs. just one. Both the task and time are fixed, with the rest time determined by you. We like these types of Workouts because they encourage people to get a certain amount of work done within a given timeframe, usually more work than they would have done if it was simply a task priority workout. Going against the clock now and again can ignite people’s motivation to work a little harder.

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We are over halfway on the nutrition challenge. Some may have fallen off, and that's ok, but it's time to refocus on your goals. Are you food prepping to help keep your lunches clean and easy? Set some daily goals if you need the extra accountability. Trick yourself into being successful with this. I know it's hard. Keep those pictures of your food coming in on the FB group. It helps others stay motivated and on track. Also, if you have questions please feel free to ask! If you don't want to ask then google it.

CF:

12 Min AMRAP

Buy-In 30 x Pole-to-pole Sprint (1 pole to the other pole = 1) (a hand must come down and touch the ground when you turn)

Then, with what is left of 12min, perform:

8 OH squat (135/95lbs)(from floor)

16 Wall Ball (20/14lbs)

Get Toned:

12 Min AMRAP

Buy-In 30 x Pole-to-pole Sprint (1 pole to the other pole = 1) (a hand must come down and touch the ground when you turn)

Then, with what is left of 12min, perform:

12 DB Front Squats (40/20)

16 Wall Ball (20/14lbs)

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My favorite gym peeps! We posted on some social media sites about our newest addition to the gym. If you missed it, little baby Mason Page Knowles was born at 9:05pm tipping the scales at 5 pounds 11 ounces. She is happy and healthy. Mom is getting her strength back and enjoying some tummy time! Dad has finally stopped crying!

We will be having a normal schedule this week with a few special guest coaches. These coaches are extremely knowledgeable, fun, and great at what they do. You are in wonderful hands! Lauren and I will be taking the week off to spend some quality time teaching Maisie about CrossFit and Turkish Burp-Ups (the dad jokes have only begun). We can't wait for you all to meet her.....and babysit!!!!

Monday's Training:

CF

For Time:

3 Rounds

3 Deadlifts @ 80% 1rm

10 burpees

3 Rounds

6 Deadlifts @70% 1rm

10 Burpees

3 Rounds

9 Deadlifts @ 60%1rm

10 Burpees

* No rest bewteen rounds

*Post total time to board

GT

7 Rounds For Time

20 kb deadlifts...

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It's a holiday weekend! Maybe you have plans to go to a family gathering or a dinner and you are participating in the nutrition challenge. Don't fret! You can still make healthy choices and prepare a dish or two to bring that everyone will enjoy! Here are some holiday/Easter recipes that involve cooking with real food, and can help you stay on track.

Paleo Easter Menus

Paleo Leap Menu

Paleo Easter Desserts

If you are going out or not making your own food, stick with the basics. Protein, veggies, and healthy fats. Stay away from the candy and chocolate eggs - they aren't even that good! You will rock this!

Friday's Training:

Back Squat

5-3-1

Treat this like a 5 rep, 3 rep, and 1 rep max...

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Another Thursday, another benchmark workout! Helen is another classic CrossFit "girl" WOD that you can test and retest over your CrossFit career. It is meant to be done as fast as possible, so scale appropriately.

Some top Helen times include Camille Leblanc-Bazinet at 7:20 and James "OPT" Fitzgerald with 6:59.

Our times will look more in the 10-20 minute range :)

Thursday's Training:

"Helen"

3 rounds for time:

400m run

21 KB Swings (53/35)

12 Pull-ups

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Check out the above video regarding how sugar is effecting the health of children in the same way alcohol effects the health of an alcoholic. It's pretty eye opening!

Childhood obesity has become an epidemic and is leading to chronic diseases beginning at an extremely young age. Cutting out sugar from sodas, processed foods, cereals, and candy is a simple way to combat this issue! Many people lack the knowledge of how sugar is effecting the processes of the body and continue to buy children the snacks they crave.

Unfortunately, most sugary snack products are marketed to children and this is not by accident - big snack companies know they have to get kids hooked on their products and care more about their profits than our nation's health.

Feed your kids the way you would eat - hopefully whole, unprocessed foods. Cereal isn't a healthy breakfast option, it is a dessert. Soda is just plain bad for you.

Wednesday's Training:

25 min EMOM:

3 Push Press

*Add weight every 5 mins until failure (10-20 pounds)

*If you fail...

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While Jared and I are out on baby leave (could be any time now!) we are going to get some assistance coaching some of our classes from some guest coaches. Joel and Yoonmee are CrossFit trainers we have known for awhile now and we know you will be left in good hands while we are gone! They will be popping in to the afternoon classes this week so some of you will get a chance to meet them. Thank you all for your understanding for any changes we may need to make!

I loved seeing some of your meal prep pictures from this weekend! Keep up all your hard work and effort! If you aren't a big meal-prepper, you can also check out the new meal delivery service we offer - Fresh Original Food. Order by Monday to get your meals on Thursday, or order by Thursday to get your meals delivered Monday. All of their meals are Paleo (made with real food ingredients!).

Tuesday's Training:

200m Farmers Carry (moderate weight)

30 DB Front Squats...

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Challenge Week 2! Congrats to those of you who have made it through the first week of the challenge. Hopefully you have improved on some of your habits - water, sleep, stretching, and food intake, etc. or have a better idea of where you can still improve! Remember to join our FB group "April 2017 Nutrition Challenge" if you haven't already, and if you make a post please use #NCAPR17 so we can all stay in the loop!

If you haven't sent your "before" pictures to me, you can send them to info@primalempowerment.com. You can also take them and save them on your phone, as long as you send me both the before and after pictures at the end.

The weekend is a perfect time to prep meals for the week ahead. If you are in search of new ideas, you can google "paleo meal prep" and find sample meals. Remember, "fail to plan, plan to fail"!

We love the dedication you guys have shown in getting to the gym last week, so let's keep it going this week!

Monday's Training:

18 min AMRAP:

1 Burpee Bar Muscle Up

2 Hang Power Snatch (95/65)

4...

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I have created a FB group for our April challenge group so if you are on FB and we aren't friends, request me and I will add you to the group! We are sharing recipes, tips, and successful meal ideas.

Keep in mind that this challenge is not meant to just last 30 days and then you go back to your previous habits. It is meant to help you develop positive lifestyle changes that you can maintain going forward. The key is consistency. Make sure you keep yourself honest with scoring! I'm looking forward to seeing all the positive changes along the way!

Great work on getting through Fran today! Make sure you remember your time! Fran is a benchmark workout, and we will see more benchmarks this month!

Friday's Training:

30 Walking Lunge

15 GHD Sit-ups

rest 1min

30 Pistols

15 GHD Sit-ups

rest 1min

Get Toned:

2 rounds:

30 Walking Lunges

20 MB Sit-Ups

rest 1 min

30 Goblet Squats

20 MB Sit-Ups

rest 1 min

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..."Heavy Fran"!

Before we get into the workout, I wanted to share a nutrition tidbit regarding beans. Some of you participating in the challenge, or who have explored eating a "paleo" diet, may be wondering, "Why not beans?"

Beans (like black beans and pinto beans) are considered legumes, which contain "chemical defense substances that may be irritating to our gut and immune system." This defense system helps protect these "pseudo-grains" from predatory threats (like us) who will eat them. Most plants have some sort of defense system like this. This can negatively impact digestion and absorption of other foods we eat and can cause a lot of digestive distress ("beans, beans, the magical fruit..."). Properly prepared legumes - those that are soaked before cooking - tend to not cause these issues as their chemical defenses get removed in this process. So if going forward you decide to incorporate beans into your diet, I would highly suggest preparing them properly before consuming!

Now, Thursday's Training:

"Heavy...

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Did you know that what you eat is not the only way to improve your health? Think of nutrition as one of four "pillars" to sustaining a healthy lifestyle and getting to your ideal weight.

Three other pillars each play a hugely important role: sleep, movement, and community.

Our challenge this month helps you dial in these other pillars as well as your healthy eating habits to get you the results you are looking for. Make sure to get enough sleep! Sleeping in a dark, cool room without any devices is where you should begin. Turn off the tv and stop looking at your phone at least 30 minutes before bed. You can also get yourself a pair of snazzy amber glasses to wear around the house after the sun goes down to block the blue light transmissions from lights which messes with our circadian rhythms. Jared and I use these.

As far as movement...

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Wow! What a great day & workout today! Great to see so many faces in the gym and some brand new ones too! We are happy to have all of you!

If you missed today's WOD and are participating in the challenge, please be sure to make it up this week! You can do so during a class. I have attached a picture of the results from today in case you forgot to write it down!

Also! We have added a weekly competitor workout to the board. It can be completed at any time, and be sure to record your score! It is totally optional, but if you are looking for a bit of extra work it's there for you!

Tuesday's Training:

A. Every 2 minutes x 20 minutes:

1 Power Snatch

B. Optional Finisher:

5 rounds:

1 minute Power Snatches (95/65)

Rest 30 seconds btwn rounds

*Record total reps

Get Toned:

20 min AMRAP:

5 Pull-ups

10 Sit-ups

15 KB Swings (53/35)

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We hope you all had a nice weekend! Thank you for coming to our Open after party on Saturday. We had a great time getting to honor the winning team for the Open and a few others who received honorable mentions.

Our Challenge kicks off tomorrow! For those already signed up, you should have received an email today with specific info and a score sheet! If you did not receive this for any reason, please let me know! If you haven't signed up yet but still want to participate, sign up at the gym or let me know! We want to make sure you get a fair shot at earning points!

We will be completing the tester workout tomorrow. If you are participating in the challenge but cannot make it tomorrow, you have until the end of the week to complete the workout and get your measurements taken.

Monday's Training:

For Time:

Run 800m

50 Wall Balls (20/14)

25 Box Jumps (30/24)

Run 800m

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Anyone else miss Game of Thrones as much as I do?! What's the deal with pushing it back to July! Anyways...

For those of you who may have missed it, I posted the Nutrition challenge information last night. You can find it here. If you want to participate, please sign up at the gym by Monday! The sheet is located next to the WOD board.

Please follow up with me with any questions!

Remember to come to our party Saturday after the workout. We will have meat and veggies to grill and some beers but please feel free to bring any sides or drinks you may want!

Also, we have Free Yoga this Sunday for all of you! It's important to work on your mobility ;)

Friday's Training:

10 rounds for time:

200m run

4 Weighted Pull-ups (45/25)

3 Pull-ups

Get Toned:

same, sub banded pull-ups and ring rows

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Hey guys!

Our April challenge begins on Monday, April 3 and goes until Sunday, April 30. Please click the link and read for all the details here: Nutrition Challenge Info

The sign up sheet is hanging by the WOD board and is open to all members. Let me know if you have any questions!!

Thursday's Training:

A. Work up to a heavy load for the following complex:

1 Power Clean + Jerk

1 Squat Clean + Jerk

This should be done unbroken. The jerk can be performed any way.

B. 3 rounds for time:

7 Squat Clean + Jerks (135/95)

14 KB Swings (70/53)

21 Ab mat Sit-ups

Get Toned:

50-40-30-20-10

KB Swings

Goblet Squats

Run 100m between rounds

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Just a reminder that we will be having an Open after party this Saturday after the workout! All are invited! We will grill some food, enjoy some beverages, and give awards!

We have Yoga this Sunday at 10am! Remember it is free for all of our members, and $12 for a friend.

Nutrition challenge info coming tomorrow!

Wednesday's Training:

A. 3 rounds for time:

12 Reverse lunges with KB (53/35)

100m OH Single Arm carry

30 Air Squats

B. 3 rounds, not for time:

8 Sumo Deadlift High Pulls (53/35)

Rest 1 min

1 min Superman hold

Rest 2 mins

Use same load across 3 sets

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Tomorrow's workout is made to be tough, so if you scale make sure you maintain the intensity!

Tuesday's Training:

6 rounds:

Min 1: Run 200m

Min 2: 20 Box Jumps (24/20)

Min 3: 12 Burpees

Min 4: Rest

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*Thank you to Eric, Mike, Taylor, Christina, Kat, Adam, Irina, & Burke for participating in our Port Tampa Clean-up. Ideally, we would have loved to see more members out there helping, but look forward to getting more people involved in the next one.*

The 2017 Open has come to an end! (I know there are still a few of you who need to complete the workout - make sure you come in to do that tomorrow!)

I hope you enjoyed the past 5 weeks of surprise workouts. I also hope that you surprised yourself with your performance. Adding in the extra competitive factor pushes a lot of us to work harder and try to achieve new skills. It is an amazing learning experience and hopefully will translate into new goals for you at the gym and also maybe participating in local competitions in the near future. We are so proud of everyone who participated!

We will have an Open after party on Saturday, April 1st after the workout. We will get some food to grill and will give out awards! Feel free to bring friends, drinks, snacks, dogs, and get ready to...

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A classic CrossFit couplet! The last week of the Open is Thrusters & Double Unders. And it's for time, so you will finish the workout (or get timecapped!) Watch the standards video!

Open Workout 17.5:

RX:

10 rounds for time, of:

9 Thrusters (95/65)

35 Double Unders

Timeap: 40 minutes

Scaled:

10 rounds for time, of:

9 Thrusters (65/45)

35 Single Unders

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Sign up for a dessert made by Rachel :)

This Saturday we are cleaning up the neighborhood! Please come join us and make a difference! We will start at 9am.

Tune in tomorrow night at 8pm for the last Open workout announcement! Thrusters, anyone?

Thursday's Training:

A. 7 rounds:

1 Press

2 Push Press

3 Push Jerk

*Rest 3-4 minutes between rounds, must be performed unbroken

*Post total weight lifted to board

*Fail a round and it counts as a Zero for that round

*Take from rack

B. Death by strict pull-up

Rest as needed between attempts

Get Toned:

A. Every 5 minutes for 15 minutes perform:

400m Run

10 DB Push Press (45/25)

5 Burpees

10 DB Push Press (45/25)

B. Death By Burpees! At the start of a minute you do 1, next minute 2, etc.

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Wednesday's Training:

Tabata:

Lateral box jump-overs (24/20)

Parallette/Box/Bench Pass-throughs

Kick Back Box Jump Overs

Hanging L-Sits

*Scoring:

*Total reps. Add ALL reps from each movement together to get one score.

* Performing the L-Sit doesn’t count as any reps, BUT if you break it up during the 20sec, take away 3 reps each time you break

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Fun workout today! Check out the results below! Come on in tomorrow and get under some heavy weights!

Tuesday's Training:

5 rounds for time:

3 Hang Squat Snatch (155/105)

6 Overhead Squats

9 Handstand Push-Ups

Get Toned:

5 rounds for time:

6 Alternating DB Snatches (40/25)

12 OH Plate Squats (25/10)

18 Hand Release Push-Ups

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Hello guys and welcome to our newest members! We are thrilled to have you! Please let us know if there is ever any way for us to make your experience better!

4 weeks of Open workouts are complete! Just 1 more to go! Will it be another repeat?! Will we see thrusters or double unders or ring muscle ups?! We will have to wait and see this Thursday! Keep up all the amazing work you guys have been doing!

Remember we will end the Open with a celebration on April 1st at the gym. We will give out awards, grill some food, and kick back to enjoy all the hard work we've put in.

This Saturday, March 25 at 9am we are hosting a neighborhood clean-up an we hope you'll be a part of it. We want to continue to do business in Port Tampa and in order to do so, we need the area to look well-kept to attract more people and businesses to move to the area! That's why we are going to go out and pick up litter in lieu of a typical Saturday workout. Please bring your friends, family, kids as it will be a great way to get outside and give...

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Happy St. Patrick's Day!!

And cheers to what is really important - 17.4! Which is a repeat of 16.4 from last year! Repeats are fun because you get to see any improvement you have since the year before! Check out the standards for this one!!!!!

Open Workout 16.4

RX:

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225 lb./155 lb.

55 wall-ball shots, 20-lb. ball to 10-ft. target/ 14-lb. ball to 9 ft. target

55-calorie row

55 handstand push-ups

Scaled:

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 135 lb. / 95 lb.

55 wall-ball shots, 20/10 lb. ball to 9-ft. target

55-calorie row

55 hand-release push-ups

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Here we are at Week 4 of the Open! There is still time for teams to gain points, make sure you continue to check in on FB when you come to the gym.

You can also receive bonus points for showing up to Yoga this Sunday with Michelle at 10am! Recovery is just as important as working out!

Tomorrow's workout is not meant to be done with high intensity. It is designed to get you to move without being overly taxing. Please keep that in mind as you are choosing weights, etc.

Thursday's Training:

30 min AMRAP:

20 Single Arm OH DB Walking Lunge*

200m MB Carry (20/14)

20 Burpees to 6-8" target

*10 per arm each round, choose a weight you can do 10 UB

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Thank you for all the birthday wishes! And to the 5:30 class for singing to me :) You guys are the best!

Tomorrow is a great day to practice double unders and get some running in. The weather will be super nice to run in so don't miss it!

Keep telling your friends about our Free Week! We appreciate all the help you have given us, and your friends will appreciate you too!

Don't forget we have yoga for you guys this Sunday!

Wednesday's Training:

80 Double Unders

400m Run

80 Double Unders

400m Run

80 Double Unders

400m Run

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The Free Week continues! Please bring a friend to class this week! The more the merrier :)

Congrats to everyone who completed 17.3 - your team scores will be updated later tomorrow! Keep up the great work and enthusiasm!

Tuesday's Training:

A. Every 2min Perform Deadlifts:

Rnd 1 – 5 reps @ 50-60%

Rnd 2 – 5 reps @ 60-70%

Rnd 3 – 3 reps @ 70-80%

Rnd 4 – 2 reps @ 80-90%

Rnd 5 – 2 reps @ 90+%

B. 60 Toes to Bar

Every time you drop, perform 10 Weighted Situps

Get Toned:

15 min AMRAP:

10 KB Deadlifts

15 Toes to Wall

20 Air Squats

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We are kicking off our Free Week tomorrow! Please bring a friend to the gym, we need your support to get more people involved in fitness. Plus you get to be the reason your friend gets in great shape! Annnd if they sign up, you will get 5% off your membership dues for however long they remain a member! Thanks guys!

Congrats on making it through another Open workout! If you haven't done 17.3 yet, you have until 8pm tomorrow to complete it and submit your score. We have two more workouts over this week and next so bring your intensity.

We will have a post-Open Party on Saturday, April 1 - stay tuned for details!

Monday's Training:

For Time:

21-15-9

Heavy DB Squat Cleans (45-55# for men, 25-35# for women)

Ring Dips

Get Toned:

For Time:

21-15-9

DB Hang Power Cleans

Hand Release Push-ups

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Open workout 17.3

RX:

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches, 95/65

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches, 135/95

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches, 185/135

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches, 225/155

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches, 245/175

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch 265/185

*If all reps are completed, time cap extends by 4 minutes.

Scaled:

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches, 45/35

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches, 75/55

*Prior to 12:00, complete 3...

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Next week we are offering a FREE WEEK for anyone new to the gym, so please bring a friend to try it out. If you get someone to sign up, we will give you a 5% discount off of your membership for the length of time they are a member.

Feel free to take an active rest day if you are sore from this week and are planning to do the Open tomorrow.

If you are ready to move around a little bit, come to the gym and try out this workout:

Thursday's Training:

2 rounds:

2 mins of running/rowing/Airdyne

2 mins of DB Shoulder to Overhead (45/25)

2 mins of running/rowing/Airdyne

2 mins of ab mat sit-ups

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Just when you thought lunges would be done for a while we sneak this little one in on you. Focus on form!

Wednesday's Training:

Part 1:

Find your heaviest 6rep (3 each side) Front Rack Backwards Step Lunge

Part 2:

6 Front Rack Backwards Step Lunge (@55% of Part 1)

4 Front Squat

AMRAP 2min

Rest 1min

3 Rounds

Get Toned:

Part 1:

Find your heaviest 6rep (3 each side) DB Front Rack Backwards Step Lunge

Part 2:

6 DB Front Rack Backwards Step Lunge

4 DB Front Squat

AMRAP 2min

Rest 1min

3 Rounds

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Great work Monday! The energy was popping and I liked how everyone was cheering each other on. This is what makes our community so awesome. So, with that in mind, tell a friend and share the joy of fitness with them! If you get someone to sign up it will also put a few shekels back in your pocket!!! Do you know about the referral bonus program?!?!

CF:

4 Rounds For Time

4 Power Clean and Jerk (heavy) (70-80% of your 1rm +/-)

8 Strict Pullup

* Every 2min perform 50 Double Unders

(Workout starts with 50 Double Unders)

GT:

4 Rounds For Time:

8 DB Push Press (Heavy)

8 Burpees

8 Weighted Abmat Sit-ups with 1 of your DB's

8 Ring Rows

Throw back to old gym.

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Two Open workouts down, 3 to go. We have absolutely loved the effort and intensity and support you guys have shown over these last weeks! Deciding who to give spirit points to has been extremely challenging because everyone has done their best in the workouts and supporting the other athletes! Remember, you still have time to complete or repeat 17.2, as long as you submit a score by Monday at 8pm.

Thank you to those that joined us at Nude Nite on Saturday! We had a fun partner workout and then some of us went to check out the art show. We hope to do more evening workouts/events in the future.

Sunday yoga had a nice showing as well and we hope you are feeling recovered and fresh to start off the week of training.

Don't forget we are starting a new Primal Yoga Power hour Mondays and Wednesdays at 8:30am and 12pm. Classes are $12 each and open to anyone so bring a friend!

Monday's Training:

21-18-15-9-6-3

Wall Balls (20/14)

Broad Jumps

Ring Push-ups

Timecap: 20 minutes

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Friday's Training: Open Workout 17.2

RX: Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge (50/35)

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Scaled: Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge (35/20)

16 hanging knee-raises

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

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17.2 will be announced tomorrow night at 8pm. If you are feeling super sore from this week or just worn out, take a rest day! Go for a walk, ride a bike, go swimming, or work on your mobility. You are also free to come to the gym and ride the Air Dyne or row. The workout volume and load is low enough that if you choose to do it, you won't be sore for 17.2. Any predictions on what the workout will be?

Thursday's Training: Get Toned + CrossFit

A. Not for time:

400m Barbell Carry (on back)

GT: 400m DB Front Rack carry

B. 2 rounds for time:

20 DB Step Ups (45/25)

30 Double Unders (scale to double hip taps)

20 Walking Lunges

30 Double Unders

20 Air Squats

30 Double Unders

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Hey guys! Week 2 of the Open continues...

This is intended to be a strength style Workout, which means today is a great opportunity to practice some barbell cycling in those bigger sets. There is built-in rest between each set, and for each set to count, you need to perform all reps unbroken. So, for the set of 9, it would be 18 total reps, and for the set of 6, it would be 12 total reps and so on.

Wednesday's Training:

9-6-3-1

1 Hang Cluster (Squat clean + thruster)

1 Thruster

Rest 2 minutes between sets. Record weights for each set.

Get Toned:

16 min AMRAP:

12 DB Front Squats

12 DB Push Press

12 Renegade Rows

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FYI: The deadline to submit your score for Open Workout 17.1 has been extended to Tuesday, Feb. 28, at 5 p.m. PT. Affiliate validation is due by Thursday, March 2, at 5 p.m PT.

Most of you have posted your scores already, and we will have the team scores updated tomorrow!

Don't forget about Nude Nite on Saturday. We will have a workout at 7pm then drinks and games and then you can check out some art!

Tuesday's Training: CrossFit + Get Toned

For Total Time:

1 round:

Run 800m

50 KB Swings (53/35)

Rest 2 mins

2 rounds:

Run 400m

25 Burpees over the bar

Rest 2 mins

3 rounds:

Run 200m

15 Power Snatch (95/65)*

*Get Toned: Sub Medball Thrusters (20/14)

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17.1 is in the bag for most. If you haven't done so make sure you update your score. If you are looking to redo it you have until 8pm to submit your score. Now, let's get it!

ps. My back is still sore!

CF:

10min EMOM:

5 Back Squat

Add 10-15lbs Every Minute- Building to a HEAVY 5

**Make technique a priority today. Especially since you will be lifting a lot at mostly moderate loads. A perfect day to focus on your weak points in your Squat.

Rest 3min

EMOM 10min

5 Back Squat @ 60% of your highest load of 5 reps

GT: For Time

50-40-30-20-10

Double Unders (3x Single Unders)

Sit-ups

*100m Run after every set.

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The Debut of the Dumbbell!

A new movement to the CrossFit Games Open has been introduced for 17.1 - the Dumbbell Snatch. If anyone has any 50# Dumbbells we would love to borrow them!

Check out the video for the standards!

Friday's Training - Open 17.1

RX: For Time:

10 DB Snatches (50/35)

15 Burpee Box Jump Overs (24/20)

20 DB Snatches

15 BBJO

30 DB Snatches

15 BBJO

40 DB Snatches

15 BBJO

50 DB Snatches

15 BBJO

*20 min timecap

SCALED: 35/20#, 20" Burpee box jump overs, step ups are ok

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Tune in to the first Open announcement at 8pm Thursday evening at games.crossfit.com.

Dave Castro, director of the CrossFit Games, will announce the workout and then some of the top athletes will perform the workout. Here is the lineup for Week 1:

Castro will announce Open Workout 17.1 from Reebok CrossFit Louvre in Paris, France. Shortly after the announcement, we'll throw it to an entirely different country as Patrick Vellner and Brent Fikowski—2016’s third- and fourth-fittest men on Earth, respectively—kick off the 2017 Games season from Reebok CrossFit Yul, in Montreal, Quebec, Canada. We'll also get to watch 2013 Games champion Samantha Briggs and 2016 Games 12th-place finisher Kristin Holte throw down on 17.1 in Paris.

For us, we are taking it fairly easy since our first Open workout will be Friday. Make sure you take care of yourself with proper nutrition, rest, and work on mobility...

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Wednesday's Training:

A. Barbell Weighted Step Ups

4 – 4 – 4

B. Open prep 5 min EMOM:

You pick the skill, then perform 5-10 reps

Toes to bar

Muscle Ups

Chest to Bar Pull-ups

Get Toned:

20 min AMRAP:

10 Burpees over plate

15 Wall Balls

20 Ab Mat sit-ups

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We are giving your lower body a bit of a break and will be taxing the upper body/shoulders today!! The intensity should be pretty high so scale the movements to something you can perform relatively easily in a short amount of time.

The Open begins in 2 days, sign up here: games.crossfit.com.

In case you missed it on social media, we are adding open gym hours on Saturday from 9:30 - 11:30. We will still have class at 9:30am so feel free to stay after class and work on skills, hit a bro sesh, or make up a WOD!

Tuesday's Training:

5 rounds for time:

60 ft Handstand Walk

10 Handstand Push-ups

10 Pull-ups

Lots of ways to scale this one today so don't miss it!

Get Toned:

5 rounds for time:

60 ft Crab Walk

10 Seated DB Press

10 Ring Rows

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The Intramural Open! You have until Wednesday to register to be on a team!

We will choose 4 random Team Captains. In about two weeks we will hold a "Draft" in which everyone registered for the Open will be randomly selected to be on teams.

Then your team comes up with a name, theme, t-shirt, or whatever other fun ideas you have!

Every Friday after the Open workout is announced we will program the workout for that day. Morning classes will remain the same, but our afternoon classes will be an open-gym style where you will arrive, sign up to complete the workout, be given a judge, and then perform the workout.

There will be a point system to keep it competitive between teams:

  • Teams will receive 1 point for every athlete that completes the workout for that week.
  • Teams will be given 3 points for every athlete that finishes in the top 3 men and top 3 women in the gym (this will include those who scale!)
  • Teams will be given 5 points for winning the "Spirit of the Open" award each week - those who demonstrate the most enthusiasm,...
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The one that starts with muscle ups! This was an exciting workout when it was first released back in 2015. If you didn't have muscle ups, you had 2 options. Attempt to get one muscle up in 14 minutes to post an RX score, or do the scaled workout!

So many people were able to get their first muscle ups during this workout and it was exciting to watch! (shout out to Brett!)

Will this year be the year you get your first muscle up?!

Friday's Training:

14 min AMRAP:

7 Muscle Ups

50 Wall Balls (20/14)

100 Double Unders

Scaled options:

bar muscle ups

chest to bar pull-ups

false grip ring rows

200 singles

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One week until the Open begins! There is still time to register! Get on it and sign up. Next Friday 2/24 we will perform the first Open workout as a gym.

For our afternoon classes, we will have more of an "Open gym" style of classes. This means that whatever time you show up (between 4:30 and 6:30) you will sign up for your time to complete the workout.

You will get a judge and a score sheet and complete the given warm-up. When you are ready to complete the workout, you will have your judge score your reps and mark them down on your score sheet.

It is up to you to get your score on games.crossfit.com by Monday at 8pm. If you miss the workout on Friday, or you want to do it again, please schedule that with myself or Jared. We will accommodate you as best as possible.

Let us know if you have any questions!

Thursday's Training:

In 20 minutes:

1 Snatch Complex:

1 Hang Power Snatch (155/105)

1 Squat Snatch

1 Hang Power Snatch

1 Squat Snatch

6 Pistols

8 Push-Ups

Every round add 1...

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Tomorrow's workout will focus on pull-ups, since we know that pull-ups (and chest to bar pull-ups) have been in the Open every year. The complex is meant to be done unbroken, meaning you do not come off the bar for the pull-ups, C2B, and muscle up. Since most of us won't be able to do that unbroken, you can simply break up the reps as needed. I also included a scaled version which you perform all the movements with a box as jumping.

Please sign up for the Open, as we want to draft teams by the end of the week! It is simple to do and I promise you will have fun! Games.Crossfit.com

Wednesday's Training:

5 rounds for time:

9 Back Squats @ 60% of 1 RM

5 Pull-ups*

3 Chest to bar Pull-ups*

1 Bar Muscle Up*

*RX= unbroken

scale to: 7 jumping pull-ups + 5 chest to bar pull-ups + 3 jumping muscle ups

Get Toned:

5 rounds for time:

200m run

15 MB Sit-ups (20/14)

15 KB Swings (35/25)

2 Wall Walks

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Happy Valentine's Day! Treat yourself or your loved ones today with gratitude and a positive attitude- whether or not you're single :) Come get in a great upper body workout with some movements we don't see come up too often. It is up to you to create the intended stimulus today - which should be challenging. For the bent over rows we are focusing on proper posture and positioning, so keep that in mind as you are adding weight to your bar. Also, practicing a high volume of dips is never easy!

Tuesday's Training:

A. 5 rounds, not for time:

6 Bent Over Rows

3 Weighted Dips

Rest as needed

B. 5 rounds:

5-10 Unbroken Ring Dips

Rest 1-2 minutes

Get Toned:

A. 5 rounds:

6 Renegade rows per arm

6 Perfect Push-ups

rest as needed

B. 5 rounds:

5-10 UB Deficit Push-ups

rest 1-2 mins

Optional finisher: Push-up ladder

Min 1: 1 Push-up

Min 2: 2 Push-ups

Min 3: 3 Push-ups

etc until failure

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Our Primal Barbell Coach, Nick, competed in the Bars & Stripes Weightlifting meet this weekend and placed 4th in his weight class! He hit 2 of 3 snatches and 2 of 3 clean & jerks but most importantly, looked great doing it :)

Check out our Instagram @primalempowerment to check out the video!

If you want to get strong and develop better technique in your lifts, make sure you jump on the next cycle of the Primal Barbell Club (TBD)!

We are in the last week of training before the first Open workout. If you haven't signed up yet, do so now. I can't stress how much fun you will have and how much more intensely you will focus on your workouts if you sign up. You'll join a team and will be encouraged and motivated! Do it!

Monday's Training:

16 min EMOM:

Even: 1 Rope Climb

Odd: 5 Burpees

7 Goblet Squats (45/25)

...

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Tomorrow's workout will not feel good - just a warning. You will need to properly recover from it. The best ways to recover from your workout so you can make the most gains and get the most out of it are listed below:

-Right after a workout, take a short walk around the gym versus laying on the floor. It helps bring your heart rate down slowly versus suddenly.

-Hydrate! Drink plenty of water in the next couple hours after the workout to prevent dehydration.

-Consume protein and carbohydrates. One easy way to do this is to make a shake. We sell SFH Protein and highly recommend it for the minimal ingredients and ability to digest it quickly. Try and drink a shake within 30-60 minutes after your workout. Your muscles take a lot of wear and tear during the workout and you need the amino acids from protein to rebuild them!

...

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Guys! Sign up for the Open! We are going to be putting teams together this year and you'll get to compete against the other teams by earning points for completing the workout, getting one of the top three scores each week, and for embodying the "spirit of the open". I'd like everyone who plans to participate in the Open to be signed up by February 17! So get on it! Please ask any of the coaches if you have questions!

Thursday's Training:

CrossFit + Get Toned:

8 rounds:

30 Seconds DB Power Cleans

30 Seconds rest

30 Seconds Alternate Grip DB Hold

30 Seconds rest

After 8 rounds: 400m Alternate Grip Carry

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We hope you liked the first taste of the Open-style workouts. Tomorrow we will be practicing movements that are very likely to come up during the Open as well.

Check out this article about Tom Brady attributing his health to eating an anti-inflammatory diet. He has eliminated gluten, dairy, sugar, man-made oils like canola, chemical additives like MSG, and even nightshades (tomatoes, peppers, eggplant) because they all promote inflammation in the body.

"80 percent of what they eat is vegetables. [I buy] the freshest vegetables. If it's not organic, I don't use it. And whole grains: brown rice, quinoa, millet, beans. The other 20 percent is lean meats: grass-fed organic steak, duck every now and then, and chicken. As for fish, I mostly cook wild salmon."

See, I'm not the only one who thinks this way!!!

Don't forget that we order from...

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Hello!!

Jared and I are back in town and we will be back to our usual schedule the rest of the week! Thank you for your understanding and patience with us the past few days as we were visiting family up north! We know you were in trusted hands with Mark, Christina, and Nick and thank you for treating them with respect.

Thank you to Michelle for providing us with an amazing Yoga class and thank you to everyone who attended this past Sunday!

That being said! We are going to do our first Open WOD repeat tomorrow! Sign up for the 2017 Open NOW! games.crossfit.com

We are altering this one a bit since originally it was a bit of a logistical nightmare! So it is 16.1 ish. We want everyone to sign up for the Open, if you do CrossFit or Get Toned! Everyone can participate!

Tuesday's Workout: 16.1

20 min AMRAP:

10 OH Backward Stepping Lunges (95/65)

8 Burpees over the bar

10 OH Backward Stepping Lunges

8 Chest to Bar Pull-ups

Get Toned:

20 min AMRAP:

10 OH Backward Stepping...

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Don't forget to come to yoga this Sunday at 10am! Yoga is so beneficial to your training and this month with the Open you need to make sure to focus on recovery and mobility.

Thursday's Training:

Back Squat 2-2-2-2-2-2-2

hold same weight across all 7 sets, rest 2-3 mins btwn sets

Get Toned:

25min AMRAP

200m Run

22 Goblet Squats (53/35)

22 MB Sit-Ups (20/14)

11 Air Squats

11 MB Sit-Ups (20/14)

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This is from Warmup & Workout programmers Pat & Taz Barber:

First, we prepare for the Open, and then towards the end of the month, we compete in the Open! The Open is first and foremost about community and coming together to celebrate CrossFit as a sport, but what is truly special about the Open is that anyone and everyone can get involved.

We studied the previous 6 years of Open workouts to identify common types of movements, rep schemes, and themes (like toes to bar, high-rep double unders and strength components). And then we built a program with: a few Open workouts from previous years, more AMRAP style workouts, lighter loads, and more skill work (muscle ups, chest to bar pull-ups, HSPU, etc.) than usual.

Wednesday's Training:

5 rounds:

Min 1: 200m run

Min 2: 10 Handstand Push-ups* (scale to 3-4 Wall Walks)

Min 3: 40 Double Unders (double hip taps)

Min 4: 4 Muscle Ups* (scale to 4-5 strict pull-ups)

*if you have HSPU or MUs, scale the amount per round before scaling the movement

...

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Great job on today's crab walks and bear crawls! We will compile a video of everyone who participated and post it online. Tomorrow's workout has rest built in, therefore you will need to work as hard as possible during the periods of work.

Don't forget that if you bring a friend to the gym and they sign up for CrossFit or Get Toned, we will reduce your monthly dues by 5% for each month they are a member! We also have a family plan that gives your family member a $99 monthly rate! You guys are our best marketing tactic and we appreciate it beyond words when you bring someone you know to the gym. Thank you!

Tuesday's Training:

For Time:

30 Power Cleans @ 70% of 1 RM

rest 2 mins

30 Burpees

rest 2 mins

20 Squat Cleans

rest 2 mins

20 Burpees

Get Toned:

For Time:

30 MB Cleans

rest 2 mins

30 Burpees

rest 2 mins

20 MB Clean Wall Balls

rest 2 mins

20 Burpees

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We hope you had a fun time this weekend, especially if you celebrated Gasparilla! It's time to get back into the swing of things and into your workout routine. I'll see you all beginning tomorrow morning at 5:30am! (I hope it isn't still this chilly!)

February is right around the corner and so is the CrossFit Open. Remember to sign up - if you've been doing CrossFit for a month or 4 years, it is for everyone!. Go to games.crossfit.com.

Monday's Training:

CrossFit + Get Toned:

3 rounds:

10 Weighted Lateral Step Ups - 1 DB (55/35)

Pole to pole crab walk

10 Weighted Lateral Step Ups

Pole to pole bear crawl

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Did you know that the more muscle you have, the more calories you burn at rest? Don't you want your body to be working even when you're not?

The old way of thinking that you need to run/bike/eliptical for long periods of time is how you burn more fat/calories/weight is just silly.

Weight training and sprint interval training is the best way to get the physical results you want (along with a real food, nutritious diet obviously). CrossFit has dramatically shaped the way many of think about fitness. You no longer have to suffer for 30-45 minutes at a time on a machine and then wonder why you aren't getting the results you want. Don't be selfish though! Tell your friend who continuously hits up that treadmill every day at LA Fitness about CrossFit. You will at least save them from boredom, AND they may even start to get in shape!

Friday's Training:

Back Squat ladder

Every 2 mins for 20 mins:

2 Back Squats @ 60% of 1 RM

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+%

1 @...

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What do you eat for breakfast? Do you know why breakfast is called the most important meal of the day?

Check out this post I made about my typical breakfast and why starting your day with high quality protein and fat is the best way to have long lasting energy and productivity!

Thursday's Training:

For Time:

800m run

rest 1 min

3 rounds:

15 Pull-Ups

15 Push Press (135/95)

Rest 1 min

800m run

Get Toned: sub DB Push Press

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This recent episode of the Paleo Solution Podcast with Robb Wolf was extremely informative. Robb interviews Dr. Ron Rosedale who is an expert in nutrition and metabolic medicine who has done groundbreaking work with diabetics. He is the rare doctor who seeks treatments outside of the pharmaceutical industry (which is currently funding medical schools, a whole other topic) and who has pushed nutrition and diet as means to treat and prevent modern diseases such as Type 2 Diabetes.

A few statements of interest from the podcast:

"So almost everything that we've learned about cardiovascular disease and diabetes and osteoporosis, calcium, et cetera, is not just wrong, but it's diametrically wrong. It's like 180 degrees wrong. You know that about diet. We've been told for a century to eat a low-fat diet. And of course that's been turned on its ears and certainly appropriately so."

"...

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Tuesday's Training:

10 min EMOM:

6 Toes to Bar

8 KB Swings (53/35)

Get Toned:

10 min EMOM:

6 Toes to Wall

8 KB Swings

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The CrossFit Games Open is a 5 week event that anyone is welcome to participate in. From the top level Games athlete to the everyday gym go-er, we all wait every Thursday to see what the workout that week will be. Workouts are released Thursdays at 8pm and you until the following Monday at 8pm to submit a score. It all begins February 23.

We've participated in the Open in years past (this will be my 5th Open - probably 7th for Jared) and always had a blast doing the workouts. For some reason you just work harder for them, you care more because you are "competing" in a sense. And because they typically repeat past Open workouts every year, you get a chance to get a better score.

This year we are going to make it even more fun and hopefully to get a ton of participation - by holding an Intramural Open!

We will choose 4 random Team Captains. In about two weeks we will hold a "Draft" in which everyone registered for the Open will be randomly selected to be on teams.

Then your team comes up with a name, theme, t-shirt, or whatever other fun ideas you have!...

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See you all on Saturday night for Bowling! Annnnd don't forget about yoga on Sunday!

Sign up for the Open! 5 weeks of workouts! games.crossfit.com

Friday's Training:

Tabata - 8 rounds, 20 seconds on, 10 seconds off

Power Cleans (95/65)

Double Unders

Sumo Deadlift High Pull (95/65)

Double Unders

Score= total reps

Get Toned:

Tabata

KB Swings

Plate Fast Feet

KB SDHP

Plate Fast Feet

Score = total reps

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Along with Jared and my personal wealth of information health and fitness related, we also have a ton of recommendations if you are interested in further educating yourselves on either of these topics. In our office we have bookshelves full of books ranging from self-help, business-related, paleo diet & lifestyle, and training techniques, and you are more than welcome to borrow something if you'd like to learn more!

Here is a list of some of the books I recommend for learning more about following a real food lifestyle and great recipes if you'd like to purchase any for your own library :)

Thursday's Training:

A. Find a 1 RM Bench Press

B. 5 rounds:

Max Set Bench Press @ 60-70% of 1 RM

Rest 2 mins between rounds

Get Toned:

20 min AMRAP:

21 Burpees

15 DB Box Step Ups

9 Wall Balls

100m run

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We are doing a nice upper & lower body combo tomorrow, but don't let the time frame or movements fool you. If you are doing this one correctly, it will feel extremely difficult! We will warm up those shoulders, but if you are sore from Tuesday's workout, make sure to come in and stretch before the workout!

Feel free to utilize the mobility posters, subscribe to ROMWOD, and join us for yoga on Sunday at 10am! The more mobile you are, the better you will be at these workouts :)

Wednesday's Training:

CrossFit + Get Toned

10 min AMRAP:

12 Inverted Ring Rows

24 Walking Lunges

Immediately following the 10 mins, accumulate 4 mins at the bottom of the ring row

Cool Down: Monkey Bars of Death (see picture)

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The training for Tuesday is a nice combo of upper and lower body work. The front squats and the push press are definitely movements likely to come up in the Open. Over the next 37 days or so we will practicing many of the movements that have historically been in Open workouts. We will also retest some of the workouts from previous years. They are usually AMRAPs but occasionally include workouts for time as well.

With all this practice, you might as well sign up!

Tuesday's Training:

6 rounds:

10 Front Squats (115/75)

10 Over/Unders

10 Push Press

Get Toned:

6 rounds:

10 DB Front Squats

10 Over/Unders

10 DB Push Press

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We are open for our usual class times all day tomorrow! We hope you had a fantastic weekend and are ready to get back to training! Remember, registration for the 2017 CrossFit Games Open is live. Click here to register and choose "CrossFit Thumbs Up" as your gym.

Sign up for our Bowling night Sat Jan 21! There is a sheet at the gym so we can get a head count.

We will have Yoga this Sunday Jan 22 at 10am!

Monday's Training:

A. Front Squat

3-3-3-3

B. 6 min EMOM:

Even: 8 Leg around the worlds

Odd: 8 Burpees

Get Toned:

3 rounds for time:

30 KB Swings

30 Goblet Squats

30 Ab Mat Sit-Ups

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Remember to come on Saturday to celebrate Gasparilla a little early! Wear your pirate gear or some beads and you'll get some free swag!

We are planning a bowling trip for Saturday, January 21 so sign up if you can make it! It will be sometime in the evening 6-7pm at Pinarama.

In nutrition news, the US News & World Report came out with the "Best Diets of 2017" in which they ranked the paleo diet/whole 30 at the bottom. Above the paleo diet (which promotes eating real, unprocessed foods including meat, veggies, fruits, nuts, seeds, and starches) ranked Weight Watchers, Jenny Craig, and the Biggest Loser - all corporations that have built empires around selling diet programs to people desperate for an easy way to lose weight. I wanted to share this articulate response to this report by a real food nutritionist and dietician, Diana Rogers (@sustainabledish). Check out her article here and don't buy...

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Let's have a great Saturday workout! Wear a costume, ya knuckleheads ;)

For Total Reps:

CrossFit:

5min Deadlifts (315/225lbs)

4min Muscle Ups

3min Deadlifts (315/225lbs)

2min Handstand Pushups

1min Deadlifts (315/225lbs)

Get Toned:

5min Plate Good Morning (25/10)

4min Elevated Ring Row

3min Plate GM

2min HR Pushup

1min Plate GM

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If you missed our post on social media, we have chosen Carlos Arroyo as our Spotlight Athlete! We asked him some questions about his CrossFit experience thus far, so you can check out his answers below:

What has been a major challenge for you since starting CrossFit?

—EVERYTHING! Everyday I come in and all of the movements are always challenging. The workouts never seem to get easier, now I just know what to expect from certain movements. Even though it’s all challenging, I keep coming back for more .

What is your favorite part of coming to the gym?

—The moment when I get to leave the gym after the workout…I love that. Just kidding. My favorite part is the feeling of accomplishment after a workout. Feeling tired and sore is now something I look forward to. I enjoy being able to workout with a class of people and all suffer together because afterwards you always feels so much better.

What is your least favorite movement?

— I HATE wall balls! My very first Crossfit workout involved...

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Come this Saturday to our Gasparilla WOD! We are celebrating early so dress like a pirate and you'll get some FREE Gasparilla swag!! Bring a friend!

There is still time to register for the Brandon Brawl! Grab a partner and get signed up! It's 4 workouts in one hour! Then join us for bowling!

Tuesday's Training:

Squat Clean + Jerk

3-3-5-5-10

Get Toned:

For Time:

10 - 1

Wall Balls

KB Swings

Toes to Wall

Run 100m between rounds

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One week into January 2017. Stick with those goals and resolutions you created. This will be an amazing year for you and you all have the ability to do amazing things. But it will take hard work and dedication. Trust the program. If you have questions about Nutrition, or you aren't seeing the results you want, talk with Coach Lauren about a tailored plan for your needs.

If you are looking to increase your strength and improve your Olympic Lifts, come check out Coach Nick's Barbell Program. This program's focus is to help you get stronger and more efficient at the Clean and Jerk, and Snatch. Here are the details:

6-week cycle

Monday and Thursday at 6pm

Members:$60 (only $5 a class!). Non-Gym Members $199

We can bill your account weekly if that makes it easy for you. Please see Coach Jared for any questions. If you really want to do this but there external factors prohibiting you (time, money, know-how, etc), talk to me!

...

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Getting into a routine

If you've listened to the Tim Ferriss podcast, you know that Tim interviews leaders in their fields. One of the many things that you will notice across the board is that all the interviewees follow a particular morning routine. Minimizing the amount of decisions they make about trivial things like what time to wake up or what they eat for breakfast or even what clothes they will wear that day, helps them to conserve brain power for the really important decisions they need to make that day.

This being said, you don't have to a titan of industry to have a particular morning routine you follow on a daily basis. If you are someone who prefers to work out in the morning, you may want to set your alarm for the same time every morning (and get to bed early the night before) and head to the gym - even if you don't want to work out that day! Sticking to the same routine will allow you to get used to waking up and working out on the days that you do want...

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Today when we did some mobility work I noticed most of us need to work on this a lot more! We offer yoga twice monthly to you included in your membership! Come this Sunday at 10am and make your flexibility better!

You can also look into ROMWOD, which is a daily, 15-20 minute stretching/yin yoga routine. You can try it free for 7 days.

Thursday's Training:

15 min AMRAP:

8 One Arm DB Thruster – Left Arm (45/25)

100m One Arm Farmers Carry – Left Arm

8 One Arm DB Thruster – Right Arm

100m One Arm Farmers Carry – Right Arm

Get Toned: same, scale the weight accordingly

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  • Remember we have yoga this Sunday at 10am! It's free if you're a member, and only $10 if you're not - bring a friend!
  • Primal Barbell Club starts its new cycle on Monday, January 9 at 6pm! #GetStrongTampa
  • Sign up for the Brandon Brawl taking place Saturday, January 21! It's a 2 person, same gender team competition in which you will do 4 workouts in 1 hour! A couple of the WODs are posted already - check out their FB page for details!
  • Then later that night join us for some Bowling at Pinarama on S. Dale Mabry! We will post a sign up sheet in the gym and hope to see you all there!
  • The Open begins in 50 days!

Wednesday's Training:

Front Squat 5-5-3-3-1-1

Get Toned:

20 min AMRAP:

20 DB Walking lunges

20 DB Box Step Ups

20 Bicep Curls in a Wall Squat

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Now that it is officially 2017 we can focus on what's ahead for us as CrossFitters. Some of you may know what the CrossFit Games Open is, while to others this may be brand new. Here is a brief overview:

The Open is a 5-week event in which you register, pay $20, complete 1 workout each week, and submit your score along with hundreds of thousands of other athletes (including everyone who goes to the CrossFit Games). It begins February 25. The workouts are released Thursday evening, and we will program the workouts every Friday for the entire gym - there are scaled options.

If you are thinking that you aren't good enough to participate, that your score won't be in the top % of our region, if you don't want to spend the $20, so you shouldn't sign up for it, YOU'RE WRONG.

We do the Open every year. No, we don't have aspirations to go to the next level of Regionals or the Games, but view this as an opportunity to participate in an event with people just like us in other gyms around the world. You don't get that opportunity any other time besides the Open. The workouts...

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I sent out a small post about this recently and really want to reiterate before we close out this last week of 2016:

You should sit down and write out some goals for 2017.

I'm going to talk about specific health and fitness goals in this post but you can obviously apply this to your relationship, professional, and whatever other goals you have.

Your health and fitness goals should follow the SMART template:

S - specific (the exact goal you want to accomplish)

M - measurable (how will you know when the goal is completed? how can you demonstrate it to others?)

A - achievable (do you have the necessary tools and equipment?)

R - relevant (is the goal in line with your vision for training/mentality/perspective?)

T - time-constrained (what is the beginning and end date?)

For example: Your goal is to perform 10 unbroken strict pull-ups.

Specific - 10 strict body weight pull-ups, pronated grip, without coming...

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Reminder we will be closed on Monday, January 2nd so try and make it in the next few days to round out a full week of training!

Thursday's Training:

For time:

10 Wall Walks

30 Clean & Jerks (115/75)

30 Cherry Pickers

20 Clean & Jerks (135/95)

10 Wall Walks

10 Clean & Jerks (185/125)

30 Cherry Pickers

24 min time-cap*

Get Toned:

25 min AMRAP:

10 Hand Release Push-ups

15 KB swings

20 Air Squats

25 DB Push Press

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Hey guys! Just an FYI that our rates for new members will be going up beginning in January, so if you know anyone who is on the fence about trying it out get them in here this week!

If you are an existing member your rates will not change.

Make sure you are following us on Facebook and Instagram and Twitter for all of our events and announcements!

Wednesday's Training:

A. EMOM for 0-4min Perform

8 T2B + 8 Hang Power Snatch (65/45lbs)

B. EMOM for 4-8min Perform

8 Hang Power Snatch + 20 Lateral Over the Bar Jumps

C. EMOM for 8-12min Perform

20 Lateral Over the Bar Jumps + 8 Toes to Bar

Get Toned:

A. EMOM for 0-4min Perform

8 Hanging Knee Raises + 8 DB Snatches (alt arms)

B. EMOM for...

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We hope you enjoyed your Christmas break with family and friends. Lauren and I had the opportunity to spend it with Connecticut family, as well as our Florida family.

Let's get a full week of training in, so you can feel good about New Year's and celebrate all your hard work.

As a reminder we will be closed January 2nd to honor the New Year. If you ever have questions about what days we will be closed, here is a Calendar to help. This will show you our 2017 dates.

Tuesday's Training:

CrossFit:

5 Rounds for Time and Reps

10 x Shuttle Run

Max Set Back Squat @ BW

Rest 2min

Get Toned:

5 Rounds for Time and Reps

10x Shuttle Run

Max Set DB Front Squats

Scoring: Time taken to complete Workout (including rest) – total Back Squat reps (1 rep = 1 second)

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We're rounding out the week before Christmas and want to take a minute and thank each and every one of you for giving us the gift of your time and dedication this year. We've watched all of you progress and work hard day in and day out. It brings us joy to know you could be working out anywhere but you choose to come to our gym and trust us with your fitness, so thank you.

Saturday 9:30 am - 12 Days of Christmas WOD! Super fun so show up and bring a friend!

Friday's Training:

18 min AMRAP:

6 Strict Handstand Push-ups

8 Pistols

12 Ring Rows with feet on box

Get Toned:

18 min AMRAP:

6 Hand release push-ups

8 Air Squats

12 Ring Rows

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You want the best for yourself. Our coaches want the best for you. I want the best for you! If your nutrition is good, you are hitting the workouts with intensity, and you are keeping your stress levels relatively low, then these are all good things to help you become the best version of yourself. How can we get better? Great question. One thing can help. Maximizing your time in the gym. So, if you are here a little early before class try and get moving. Check Instagram at your job. Like that funny cat video on Facebook later. Sit down after the workout.

A couple things you can do:

  • Leave your phone in the car
  • mobilize when you are in here (foam roll, lacrosse ball. band work, etc)
  • practice some skills! (Do you have double unders?)
  • Row/Aidryne/Job. Start warming up. Most of us are sitting throughout the day, so it may take a little longer to get warmed up
  • Socialize...but not while you are sitting down

There will be plenty of sitting in your life. Try and make the best out of the hour you are here....

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For those of you readily awaiting the New Year to start on your resolutions - join my nutrition coaching group! I will provide you with support, grocery lists, meal plans, weekly food journal review, and weekly tips and recipes. It's only 6 weeks long and $99.

If you want something more tailored to you individually based on your health history and goals, I offer an individual assessment package for $135 (December price only). I will develop a protocol specific to you with macronutrient ratios if desired.

Please get in touch with me if you are interested in either!

Wednesday's Training:

A. Build to 1 RM Weighted Pull-Up

B. 5 rounds, not for time:

3 Weighted Pull-ups

4 Strict Pull-Ups

5 Kipping Pull-ups

rest as needed between rounds

*RX= rounds to be done UB

(if you do not have weighted pull-ups, scale to 5 strict pull-ups + 6 kipping pull-ups, a band may be used)

Get Toned:

A. Build to 1 RM Weighted Pull-up

B. 5 rounds, not for time:

3 Challenging Ring Rows...

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We use the term "Function Movement" a lot in here. What exactly do we mean by that? Check out this short clip from Founder and CEO of CrossFit, Greg Glassman for a brief explanation.

https://journal.crossfit.com/article/cfj-greg-kids-movement

CrossFit & Get Toned

10 Rounds For Time:

100m Plate Carry (25/20)

12 Med Ball Sit-ups (20/14)

12 Med Ball Cleans (20/14)

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Thank you to everyone who came to our Holiday Party! We had so much fun eating, drinking, laughing, and getting to know each other. Eileen was an excellent hostess and is much appreciated! We love all of you!

This week we will have our regular class schedule. We will be closed Monday December 26.

I'm starting small group nutrition coaching in January. It will be more in-depth than our November challenge and will include a private FB group for support, weekly grocery lists, sample meal plans, weekly food log review, and weekly recipes & tips! It is only $99 for 6 weeks! Let me know if you want to start off the New Year on the right foot with the right eating habits!

Monday's Training:

A. 4 mins:

10 Burpees

20 Deadlifts (135/95lbs)

30 Double Unders

AMRAP KB Swings (53/35) in remaining time

B. 4 mins:

10 Deadlifts

20 KB Swings

30 Double Unders

AMRAP Burpees in remaining time

C. 4 mins:

10 Burpees

20 KB Swings

30 Double Unders

AMRAP Deadlifts in remaining...

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The Holiday Party is tomorrow night!!!!!! (No PM classes)

Please come even if you can just stop by and say hi for a minute! It starts at 6pm but stop by anytime you can!

Address: 901 S. Bruce St (right near S. Howard so you can go bar hopping after!)

Bring a dish or drink, a friend or dog, and an ugly sweater/tank top!

We can't wait!

Friday's Training:

12 min AMRAP:

100m run

4 Power Cleans (155/115)

4 Hang Power Cleans

Get Toned:

12 min AMRAP:

100m run

4 DB Hang Cleans

4 DB Thrusters

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Hey! There were some sweet PRs today for the CrossFit Total! Make sure you write that number down somewhere because we will retest it in the future!

Jared & I got our ugly sweaters today and we are pumped for the holiday party on Friday night. Don't forget our afternoon classes on Friday are canceled for the party. Eileen has been nice enough to offer to host us at her house - 901 S. Bruce St. Bring a dish or drink to share!

We have a couple days left in our free week! Your friends are still welcome to try us out. Thank you so much for those who have brought people in so far!

Thursday's Training:

CrossFit + Get Toned

Round 1: 30 sec

Round 2: 60 sec

Round 3: 90 sec

Round 4: 120 sec

Push-up

Plank Hold

Broad Jump

Wall Squat hold

Rest

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Yes! Max Out Day!!!

We are going to find our 1 RM Back Squat, Deadlift, & Press today. This is called the "CrossFit Total". This is an essential workout in CrossFit and important for all of you to test. We will move quickly through the movements because we will only have one hour to test three attempts at each movement.

From the CrossFit Journal: “The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”

Your score is the total of the three lifts added together.

Wednesday's Training:

"CrossFit Total"

1 RM Back Squat

1 RM Deadlift

1 RM Press

Get Toned:

30 min AMRAP:

200m run

20 KB Deadlifts

15 Ab Mat Sit-ups

10 DB Box Step-Ups

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Thanks to those of you who brought friends in today, please keep them coming!

Awesome work on those snatches today! They aren't the easiest movement, but you all did your best! Look into our Primal Barbell Club starting a new session in January to improve on all of your lifts!

Tuesday's Training:

21-18-15-12-9-6-3

Burpee Pull-Up

Front Squat (115/75)

Get Toned:

21-18-15-12-9-6-3

Burpee

Jumping Pull-Ups

Goblet Squats

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Tomorrow begins our Free Week of Fitness! This is for anyone new to CrossFit or fitness in general who wants to try us out without any obligations! There is an incentive for you to get a friend to sign up - 5% off your membership dues for as long as your friend stays a member! So please, please bring someone in!

Our Holiday Party is this Friday at 6pm at Eileen's house - 901 S. Bruce St. Bring a dish or drink to share! We really hope to see everyone there!

We have a really fun week of training ahead of us! Those of you who are showing up consistently during this busy season should be proud of yourselves! We are happy to have such dedicated members!

Monday's Training:

A. Every 3 mins x 15 mins:

1 Hang Squat Snatch (scale to 1 Hang Power Snatch)

2 Overhead Squats

*Goal is to build to the heaviest weight

B. 2 min AMRAP:

Power Snatches @ 65% of A

*Goal is >20 reps

Rest 2 minutes

C. 2 min AMRAP:

Power Snatches @ 45% of A

*Goal is >25 reps

Get Toned:

A. Row...

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Exercisers,

Great week of Training. Keep pushing hard through the last month of the year and make sure you bring in a friend next week for the FREE WEEK! You'll be their Santa Clause and they will thank you for showing them the light.

As a reminder there is NO CLASS this Friday @9:30am. Also, wear a high sock for Friday's training sesh. Work hard and have a great weekend everyone!

Friday's Training:

CF:

For Time: Post Time and Weight Used

100m Dble KB Carry in Front Rack (you choose)

20 Barbell Good Morning

2 Rope Climb

200m Dble KB Carry in Front Rack

30 Good Morning

4 Rope Climb

400m Dble KB Carry in Front Rack

40 Good Morning

6 Rope Climb

GT:

For Time

100m Farmer's Carry (use db's)

20 DB Good Morning

2 Wall Walks

200m Farmers Carry

30 Good Morning

4 Wall Walk

400m Farmers Carry

40 Good Morning

6 Wall Walk

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Thanks to all the ladies for hanging out tonight! We love having events outside of the gym and are always open to ideas!

Don't forget about our next event: Holiday Party!!! Details on the board!

Thursday's Training:

3 rounds for time:

12 Hang Clusters (hang squat clean + thruster) (135/95)

400m run

Get Toned:

3 rounds for time:

12 DB Hang Clusters

400m run

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Please come to Girls Night at Grille 116, 612 North Dale Mabry Tampa, Wed Dec 7. I'll get there around 6 so please come when you can! I would really love to spend some time getting to know you all outside of the gym.

This Friday 12/9 we will have no 9:30 am class!

Wednesday's Training:

From 0 - 5 minutes, perform:

3 rounds:

10 Lateral Box Jump Up & Overs (20")

10 DM Rows in a plank (45/25)

10 Air Squats

From 5 -10 minutes, perform:

3 rounds:

10 DB Box Step Ups (45/25)

10 DM Rows in a plank

10 Air Squats

From 10 - 20 mins, perform as many rounds of:

10 Lateral Box Jumps Up & Over (20″)

10 DB Row in a plank (45/25)

10 Air Squats

10 DB Box Step Ups (45/25)

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If you missed my announcement on social media, Team Phoenix, or Christina's team has won the Nutrition Challenge! They will all be compensated for winning, but everyone has hopefully gained knowledge from this challenge. Don't be disappointed if your team didn't win, almost everyone lost multiple inches and improved in their workout time. Keep up the amazing work!

I emailed everyone a link to short survey and I would really appreciate your feedback on the challenge. If you didn't see it, please complete it here

Girls Night Out is this Wednesday evening at 6pm at Grille 116. Hope to see you all there!

Tuesday's Training:

A. 5 rounds:

1 Push Press

2 Push Jerk

3 Split Jerk

B. 1-1-1-1-1

Split Jerk

Get Toned:

20 min AMRAP:

100 Single Unders

30 Wall Balls

15 Parallette Dips

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Thank you to the few who came to yoga today, Michelle led us through challenging and relaxing poses as usual.

This Wednesday evening we are having a Girls Night Out at Grille 116. The special that night is $10 all you can drink wine. Please come out so we can get to know each other better outside of the gym! I'll be getting there around 6pm so feel free to come whenever!

Start getting your ugly sweater picked out and what dish you want to bring to our Holiday Party on Friday, December 16! Bring a friend!

This Friday, December 9 there will be no class at 9:30am! Thank you for your understanding.

We will be announcing the winner of the Nutrition Challenge tomorrow so stay tuned!

Monday's Training:

4 rounds:

Alternating every 2 minutes:

Run 200m

20 Knees to Elbows

Get Toned:

4 rounds:

Alternating every 2 minutes:

Run 200m

20 Toes to Wall

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Guys! If you haven't done the nutrition tester again you must get into the gym by this weekend to complete it! We will announce the winning team when we have all of the scores :)

See you at the movies on Saturday! Or Yoga on Sunday!

Girls Night Out next Wednesday at Grille 116!

Stay posted for all of the events we have coming up!

Friday's Training:

4 rounds:

1 min Double Unders

1 min Box Jumps (24/20)

1 min Wall Balls (20/14)

1 min rest

Get Toned:

4 rounds:

1 min Air Squats

1 min Fast Feet

1 min Broad Jumps

1 min rest

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Guys! Jared and I are soooo proud of you for completing the nutrition challenge! Everyone I have measured so far has had an improvement! Some people have lost multiple inches, others have told me how much better the workouts are going - including the Nutrition Tester which basically everyone absolutely crushed this time around!!

You should all consider this an awesome accomplishment and keep doing it!!! I can't stress how important consistency is. Stay in the habit of eating healthy. Yes there will be times that you go off-plan but make those the exception and not the rule!

Look out for a very short survey in your email about the challenge! And be sure to jump in the next time we do it!

Again, I am offering 10% Nutritional Counseling services if you want a more fine-tuned, individual plan. This is going to be different for everyone, but now that you have a healthy eating foundation, you can really work on aesthetic and performance goals. Please let me know!

Reminder: Saturday is movie night at Britton 8 at 6pm! Sunday is Yoga at 10 am - our only class...

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Tomorrow is the final day of the Team Nutrition Challenge! We will remeasure everyone and also compare your score of tomorrow's WOD to your first score on November 1! Then once we have everyone's numbers, we will announce the winning team!

Some of you may have accomplished your goals and noticed changes in the way you feel and look. Others may not have as dramatic results - and that's ok! This was only 30 days of healthier eating and for some that may not be enough time. I highly encourage you to continue to follow the guidelines and making working out a priority.

If you want a more individualized plan with nutritional and supplement recommendations OR if you are interested in doing more small group nutritional coaching please talk to me or email me! I am here to help you get to where you want to be!

Wednesday's Training - CrossFit & Get Toned

For Time:

21-15-9

KB Swings (53/35)

Burpees

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This Saturday, December 3 join us at 6pm to watch a CrossFit movie "Functional Fitness" at Britton 8 movie theater!

Remember we have yoga at 10am on Sunday and would love if you brought a friend! This is the only yoga class in December so do not miss it!

Nutrition Challenge - you have 2 more days! You can do this! What do you do after? Here you go:

If you are really into this new way of healthy eating and want to learn more, or have a specific, individualized plan created for you, please come talk to me! I am a Certified Nutritional Therapy Consultant now and would love to work with you one on one to create a plan that will meet your needs and goals.

What I can help with:

  • address specific health concerns/issues
  • meal planning
  • grocery lists
  • macronutrient ratios
  • reviewing food journals

...

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Hey guys! We hope everyone had a wonderful Thanksgiving weekend and is ready to get back into training! Remember, our Primal Barbell club coached by Nick starts tomorrow at 6:30pm and will continue on Mondays and Thursdays for the next 4 weeks. You can definitely continue to do the CrossFit WODs on the barbell club days.

Now that the holiday is over, we should be getting back into our normal eating habits and routine. We only have a few days left in the challenge, and will be remeasuring everyone on Wednesday. We will also retest the workout on Wednesday so make sure you show up to a class!

If you are really into this new way of healthy eating and want to learn more, or have a specific, individualized plan created for you, please come talk to me! I am a Certified Nutritional Therapy Consultant now and would love to work with you one on one to create a plan that will meet your needs and goals.

What I can help with:

  • address specific health concerns/issues
  • ...
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Reminder that we will only have 9:30am on Friday and Saturday and that all of our products will be on sale for 5% off!

Jared and I are extremely thankful for each and every one of you! Thank you for trusting us with your health, your fitness, and your time every time you train. Please let us know if we can make your experience better in any way!

Happy Thanksgiving!!!

Wednesday's Training:

A. Find a 5 RM Bench Press & Bent Over Row

B. 3 rounds:

Max set Bench Press

Max set Bent Over Row

*Use 60% of A for both

Get Toned:

25 min Amrap:

4 DB Front Squats

8 Get up get downs

12 Toes to Wall

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After you are done with all the food and drinks this Thursday, you'll be coming back into the gym Friday or Saturday (9:30am classes both days). Support your favorite gym (a small business) this Friday & Saturday and buy some of the stuff we sell!

All of our products will be 5% off for two days only! This includes the following:

  • SFH protein
  • FITAID
  • Epic Bars
  • Speed ropes
  • WOD journals
  • T-shirts/Tank tops
  • Protein shakers
  • Gift cards - can be used for new memberships, not for existing

Monday, November 28 at 6:30 kicks off our Primal Barbell club! Talk to one of us coaches or feel free to email us at info@primalempowerment.com.

Tuesday's Training:

A. 2-2-2-2

Barbell Weighted Step Ups

B. 400m Single Arm Farmers Carry for time (¼ Bodyweight)

Get Toned:

20 min AMRAP:

20 Box Step Ups w/ MB

20 Abmat sit-ups

20 single unders

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First off I want to thank everyone who came to yoga on Sunday! Especially the new faces! I hope you are all feeling relaxed and ready to start another week of training.

Thanksgiving is not complete without dessert! Usually this is in the forms of various pies - apple, pecan, pumpkin, etc! But alas, if you are concerned about the quality of food you are taking in, most of the time these pies contain wheat flour, shortening, and sugar, which doesn't always make us feel so good.

I am going to list some healthy alternative versions for you to try out! All of these pies are grain free, dairy free, and made with honey or maple syrup instead of refined sugar!

This is the pie I plan to make for Thursday:

Paleo pumpkin pie

Here is one for pecan pie: Paleo Pecan Pie

And of course...

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Don't forget about Yoga this Sunday at 10am. Free for you, $10 for a friend!

Thanksgiving recipe ideas part 3:

Green bean casserole? Do we like this? If so here is an adapted recipe: Paleo Green Bean Casserole (yes I consider green beans to be paleo, they are a vegetable)

Here is another: Grain free/dairy free Green bean casserole

Cranberry sauce- that yummy sweet stuff in the can!! Yay!! Or if you don't want to only consume high fructose corn syrup try this- Paleo Cranberry sauce

or here is one with an...

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Most people have a favorite side on Thanksgiving - the one I hear a lot is the stuffing. That warm, chewy, juicy breading that cooks inside the turkey, what's not to love! Well many time this traditional dish is made with bread/breadcrumbs, usually store-bought. As we may or may not know, white bread is made from refined white flour - essentially a powder made from grain that is stripped of all its nutrients and bleached. It also contains phytonutrients (or anti-nutrients) that can cause inflammation and a slew of other issues.

So what can you do? Well you can go ahead and dig in to the traditional stuffing your grandmother makes - I get it-and maybe feel yucky afterwards, you can abstain which is no fun, or you can make a healthy alternative with one of the recipes below!

15 Homestyle Paleo stuffing recipes

Paleomg Stuffing Recipe

...

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It's almost Thanksgiving and you may be thinking about what you want to make for this wonderful, food-centered holiday. Look, not everything you eat on turkey day is unhealthy! The turkey, the veggies, the potatoes - all of these can be made in healthier versions that your family members won't even notice the difference! Even gravy, stuffing, and biscuits can be made with better ingredients. I'm going to be sharing some resources with you from now until the big day. Let me know if you try any of the recipes or ideas!

Ultimate Paleo Thanksgiving Guide by Stupid Easy Paleo

This has ideas from the turkey to all the sides and more!

Wednesday's Training:

10 min AMRAP:

10 Shoulder to Overhead (115/75)

10 Strict Pull-ups (scale # of reps, use a band, or ring rows)

Get Toned:

10 min AMRAP:

10 KB Swings

10 Hand release push-ups

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We are half-way through the nutrition challenge and I wanted to check in with everyone and see how you are all doing. Anyone noticing any changes - good or bad? Have you had a hard time sticking to the guidelines? Is it getting easier?

Please let myself, Jared, or Christina know how we can help!

Next week I'll post some healthy Thanksgiving recipes in case you need to make a dish!

Tuesday's Training:

A. Build to heaviest 50m OH one arm DB Carry

B. 4 rounds for time:

18 Air Squats

9 Front Squats (75/45)

50m One Arm OH DB Carry (5-10lbs less than A)

Get Toned:

A. Build to heaviest 50m OH one arm DB Carry

B. 4 rounds for time:

18 Air Squats

9 DB Front Squats

50m One Arm OH DB Carry (5-10lbs less than A)

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This weekend we had the privilege of volunteering for the 11th Warrior Charity. It was a great event for an amazing cause. Thomas, Lauren, and myself got the opportunity to meet some Games Athletes, but I was more impressed by the wounded veterans. Many of them missing limbs came out and completed a very difficult workout. One amazing quality they all shared was that they never complained. It was an impressive sight. Check out the website or follow them on Instragram to see some of the pics.

http://11thwarrior.com/

Here is another link for those doing the nutrition challenge regarding meal prep:

https://stupideasypaleo.com/2012/04/22/weekly-food-prep-tips/

Monday's Training:

CF: For Time

10-8-6-4-2

Power Snatch

Men: 95-115-135-155-185

Women: 65-85-105-115-125

GT: 18MIn AMRAP

100m Run

10 T2B

10 Abmat Situps

10 MB sit-ups

*scale accordingly. This will tax your core.

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Remember Friday is Veteran's Day and we only have a 9:30am class. We'll do a hero wod and it will be a fun time! Make sure to show up!

For those of you on the Nutrition challenge- make sure you are eating enough food! Many times when we change the way eat or cut out processed foods, we tend to undereat. Make sure you eat balanced meals (protein/carbs/fats) and that you eat until you are satiated. Don't worry about counting calories, when you are eating REAL food, your body knows how much you need. This will help you maintain energy and avoid feeling headachy or run down in the afternoons.

Also a reminder to order Fia's Meals! Here is the menu for this week: Fia's meals

Thursday's Training:

4 rounds:

100m MB Carry (20/14)

10 Pistols

2 rounds:

200m MB Carry

10 Weighted Lateral Box step up and overs (20")

Get Toned:

6 rounds:

10 DB Push Press

20 DB Walking lunges

40...

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I don't actually know who won the election yet because I'm writing this hours before the polls close and most likely won't stay up to find out! Either way let's move on and focus on what actually matters, fitness & nutrition.

Hopefully everyone participating the in Nutrition Challenge has found their groove and are getting comfortable with what they are eating. Please talk to me or your team leader if you are struggling to stay on track! We can help you make it easy.

Clean out your pantry of all the "no" items you are holding on to and bring them to the gym to donate to Feeding Tampa Bay.

Running Club is at 6pm now!

Remember on Friday we will only have a 9:30am class.

Wednesday's Training:

For time:

50 DB Deadlifts (55/35)

15 Muscle Ups (scale to Box Muscle Ups/Jumping Bar Muscle Ups)

50 DB Hang Power Clean

30 DB Deadlift

8 Muscle Ups

30 DB Hang Power Clean

10 DB Deadlift

4 Muscle Ups

10 DB Hang Power Cleans

...

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Announcements:

  • Vote tomorrow if you haven't already - If you have done your research, it is very important to cast your vote!
  • Running Club on Wednesday will be at 6pm! It's getting dark much earlier so we want to make sure we start the run with a little light still out
  • This Friday, Veteran's Day, we will only have a 9:30am class! We will do a fun hero WOD so make sure you are there!
  • Saturday is the WOD with Warriors event in Clearwater Beach with lots of Games athletes. Jared and I will be out there volunteering so come check it out!
  • Bring in any food you are getting rid of for the nutrition challenge to the gym and we will donate it to a food bank this month!

Tuesday's Training:

Front Squats

5-4-3-3-4-5

Optional Finisher:

100 Partner Wall Balls (Stand next to each other and throw the ball up to the target and the partner retrieves it and performs a Wall Ball back to them). Every time they break/drop...

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A couple of announcements:

1. Congratulations to Mr. and Mrs. Wall! Tyler and Regina tied the knot Friday in beautiful St. Augustine. We couldn't be happier for you two!

2. Sunday Yoga with Michelle was a blast. A decent showing, but I know we can do better. Bring a friend to the next one on Sunday, November 20th @ 10am. It is a beginners focused class.

3. Primal Barbell Club. Interested in getting stronger? Want to improve your back squat, press, and Oly Lifts? Stay tuned for some upcoming information.

Now, time to test.

Monday's Training:

Tester #3

"Fast and the Furious"

3 Rounds For Time

20 Burpees

400 Run

20 Pull-Ups

*GT- SAME TEST

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Sunday is Yoga at 10am! Please come and bring a friend! You will feel relaxed and recovered afterwards. The benefits to doing yoga are endless. Your fitness is not complete unless you are working on improving mobility at all times.

Who is interested in the Primal Barbell Club? This will be held twice weekly on Mondays and Thursdays at 6:30pm, led by Coach Nick. You will work on building strength as well as developing better technique for your lifts. The cost for members is $50 for 6 weeks (that's only $4 per class!!) and $125 for brand new members. Please let us know so we can plan a start date!

More Testing for Friday! We originally did this workout on June 20, so look in your WOD journals for your results to compare!

Friday's Training:

A. Establish 1 RM Clean & Jerk

B. 1 mile run for time

Get Toned:

A.

Buy In:200m Double KB Shoulder Carry

Then AMRAP 8 min

8 Box Step-Ups

...

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Hey guys! I'm back from vacation and ready to jump back into all the fitness and nutrition we have going on right now!

As your resident Nutrition expert (I just finished my Nutritional Therapy Consultant certification) I am here to answer any questions you have, give you tips, and advice when needed so please ask me! Even if I am not your team leader - I want us all to win!

Don't forget about Yoga on Sunday at 10am! You need to come in and get your mobility on!

Thursday's Training:

CrossFit + Get Toned:

Buy In: 2min Max Candlesticks

3 rounds:

15 Parallete Pass Throughs

10 Over/Unders

Buy out: 2min Max Weighted Situps

Score = Total time - total reps, also record weight for sit-ups

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Great work on the Nutritional Tester. Remember to keep track of your workouts in you Primal Empowerment Wodbook. If you do not have a wod book please see a coach for details.

Compare results to June 27th, 2016

EMOM as long as possible

Beast Mode Version:

5 Push Press (75/55)

6 T2B

7 Thrusters (75/55)

Primal Version:

6 Push Press (45/35)

6 Abmat Sit-ups

6 Thrusters

Choose the one that you can successfully complete at least 10mins. If you are having an issue completing reps each minute, scale the # of reps.

If you did BEAST MODE in June and got time capped, Sub HandStand Push-ups for Push Press

Get Toned:

EMOM as long as possible

6 DB Push Press

6 Abmat Situps

6 DB Thrusters

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Today marks the first day of the Nutrition Challenge. I put everyone's name in a random team generator and assigned you a coach. This was completely random, I promise! Here are the teams:

Team Storm (Coach Lauren's Team)

Amanda Diotalevi

Andre Janecki

Mark Sollenberger

Kathleen Cunningham

Daniel leon

Michelle hall

Eileen O'neil-Grum

Adam Calvert

Team Phoenix (Coach Christina's Team):

Natalie Corsanico

Angie Mckinney

Meghan Bauman

Tess Kushmerick

Jeff Kushmerick

Emily Evangelos

Rebecca Briones

Katie Thornton

Team Captain Planet and The Planeteers (Coach Jared's Team)

Brett Diotalevi

Carlos Arroyo

Nick Covino

Katherine Chavez

Caryn Rubin

Ashley Gonzalez

Dan Griffin

Jessica Terry

Your coaches will be reaching out to everyone. Please ask questions!

Tuesday's Nutrition Tester:

For Time

21-15-9

KBS (53/35)

Burpees

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Prepare yourself for November! This month comes with benchmarks and fitness testing in addition to our nutrition challenge.

Throughout November, we will be testing you across the ten general physical skills — strength, power, flexibility, stamina, accuracy, agility, cardiovascular endurance, coordination, speed and balance — with our benchmark style workouts.

We typically program these tests every 4 – 6 months so that you can track your progress and detect gains or retrograde performance.

We have combined a few essential single-modality tasks, such as simple gymnastics movements, weightlifting movements and metabolic conditioning tasks, with a broad range of ‘capacity’ testing to ensure variability in skills.

And we have designed benchmark workouts to be a spicy little mix of modalities, time domains, priorities (task/time), load, number of movements and overall volume.

But first, Happy Halloween WOD!

Monday's Training:

E3MOM (every 3minutes on the minute) for 12min

Min 1: AMRAP C2B Pull-Ups

Min 2: 100m Sprint

Min 3:...

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Bring your friends, family, neighbor, accountant, dentist, and your bag boy/girl at Publix! The most anticipated Halloween Party in South Tampa drops Friday at 5:30PM.

The 4:30 and 6:30pm Classes are cancelled due to the festivities. Bring your favorite beverage and we can have some more fun after the workout.

I look forward to seeing EVERYONE in costume. Plus, it's for a good cause.

If you are ordering Fia's Meals make sure you give your order to Jared by Saturday morning.

Friday's Training:

20 Min AMRAP:

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Wear a costume to the gym on Friday at 5:30pm for a Halloween Workout!

We are focusing on Intensity over Volume with this workout. You should be working hard when you are not resting because the time of the workout is shorter today. The goal for the lateral jumps is 15-20 per round, and about 10 Hang Power snatches per round. This is also part of a deload week as we will begin some testing in November.

We will have an optional finisher at the end if you want an extra challenge.

Thursday's Training:

5 rounds:

20 seconds Lateral barbell jumps

20 seconds Hang Power Snatch (64/45)

20 seconds rest

Get Toned:

5 rounds:

20 seconds Burpees

20 seconds Russian KB Swings

20 seconds rest

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I know you all loved the running workout today. I'm sure you will be recovered enough to come to our Running Club tomorrow night at 7pm. Tell a friend or 2! Free beers!

Make sure we get your "before" measurements for the challenge before November 1st!

This Friday October 28 we are having a Halloween Costume WOD at 5:30pm! Dress up in your best spooky or funny costume and workout! 4:30 and 6:30pm classes are CANCELED so don't miss it!!

Wednesday's Training:

3 rounds:

AMRAP Press (135/85), when you fail:

AMRAP Push Press, when you fail:

AMRAP Push Jerk

Your score = Time - Total Reps

Get Toned:

3 rounds:

AMRAP Challenging Ring Rows, when you fail:

AMRAP Ring Rows, when you fail:

AMRAP Jumping Pull-Ups

Your score = Time - Total reps

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I'm guessing by now most of you listen to podcasts, or have at least heard of them. (if not then I don't know what you're listening to in your car) For our upcoming nutrition challenge, I thought I would share some of the podcasts I listen to on a regular basis that are informative about nutrition. Many of these I have been listening to for years, and continue to learn from the hosts and guests they interview in regards to many different subjects.

  • Balanced Bites podcast with Diane Sanfilippo and Liz Wolfe (both are nutritional therapists like me)
  • The Ladies Dish podcast (also with 3 NTCs)
  • The Paleo Solution Podcast with Robb Wolf
  • Is this Podcast Paleo? with Kristen and Everett (touch on both nutrition and crossfit)
  • Pursuing Health with Julie Foucher (CrossFit games athlete)
  • the BirthFit podcast (all things related to healthy pregnancy)

So if you listen to any of these, let me know!

Tuesday's Training: CrossFit + Get Toned

A. 3 rounds:

Sprint 200m

Rest 2 mins

B. 2...

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Our weekend was a blast! We spent it being badasses with the Saturday sweat sesh, and then a little active recovery with a yoga class led by Michelle on Sunday.

Don't miss out on the events we have planned for you! Here is what's coming up this week:

  • Wednesday 7pm - Primal Running Club - free to attend, free to run or walk, and free beer at the end! Help us spread the word and tell a friend :)
  • Friday 5:30pm - Halloween Costume WOD - dress up in your Halloween costume and come workout! Best Costume will win a prize! 4:30pm and 6:30pm are canceled in lieu of a party!
  • Last week to sign up for the Team Nutrition Challenge and have your measurements taken. Sign up at the gym and we will assign you to a team. Tester WOD will be performed November 1st! Don't miss out!!

For even more events, check this out!

Monday's Training:

A. Every 2 mins x 6 mins (3 rounds):

5...

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Saturday sweat sesh - bring a friend!

Yoga Sunday 10 am

Friday's Training:

A. Find a 3 RM Strict Press

B, For Time:

24 Strict Press @ 60% of A

60 Air Squats

32 Alternating Pistols

Get Toned:

A. 3 min plank

rest 30 sec

B. 50 Burpees for time

rest 1 min

C. 3 min plank

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Join your fellow men for a night out at 81 Brewery at 5:30pm! We think getting together outside the gym is a great way to get to know each other in a new capacity! Girls night out is scheduled for November :)

Are you drinking enough water?

You should be drinking half of your body weight in ounces of water per day! So a 200 lb person needs 100 ounces per day. This does not include additional water needed when we drink diuretic beverages (coffee, tea, alcohol, soda, etc). If you drink 8 ounces of coffee, you need to add in 12 ounces of water in addition to your normal amount.

Drinking enough water every day can help you lose weight! The water flushes all of the toxins in our system, as well as help with elimination. It also has hundreds of other positive benefits in the body, so do yourself a favor and keep that water bottle filled!

For more nutrition tips, sign up for the nutrition challenge in November!

...

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  • Don't forget about our running club at 7pm! All are welcome, enjoy a beverage with us when you finish!
  • Thursday is Guys Night Out at 81 Brewery! Take a night off from working out and have a drink with your fellow men!
  • Beginner yoga on Sunday at 10am!

Ready to lose weight? Need to tone those arms, butts, abs, and legs? Just want to have more energy and feel good? Sign up for the November Team Nutrition Challenge - more info here!

Wednesday's Training:

8 rounds:

100m Single Arm Farmers Carry (55/35)

8 DB Snatches (alternate arms)

10 Renegade Rows

Get Toned:

8 rounds:

12 MB Sit-ups

12 MB Front Squats

12 MB Push Press

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In case you missed it - Nutrition challenge begins November 1. It's a team challenge so don't be the only one to not sign up! Details can be found here: Nutrition!

Tuesday's Training:

Back Squat

5-5-3-3-1-1-10

Get Toned:

30 min AMRAP:

400m run

20 Jumping Pull-Ups

20 Russian KB Swings

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Men! Don't forget there is a guy's night out this Thursday October 20 at 5:30pm at 81 Brewery!

Also, we will have a beginner-focused yoga class on Sunday, October 23 at 10am! It is open to all skill levels, mats are provided. Members are free, $10 for non-members.

Finally, I'd like to announce a Team Nutrition Challenge beginning November 1st!

  • Sign up for the challenge at the gym and contribute $20. We will divide you into 3 teams. The winning team will split the pot!
  • Each team will be assigned one of the coaches to give you support, answer questions, and motivate you along the way.
  • Winners will be determined by total inches lost & scores from a workout to be performed on November 1 and again on November 30.
  • The challenge will be based on a real food diet. Nutrition guidelines will be provided.
  • It is up to you to follow the guidelines and not let your teammates down!
  • Thanksgiving - yes I know that this is a...
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Time to mix it up with a Tabata day! Tabata is 8 rounds: 20 seconds of work, 10 seconds of rest. If you do this correctly - work the entire 20 seconds as hard as you can - this will smoke you! The 10 seconds will be a blessing!

Saturday morning we will have our usual Sweat Sesh! CrossFit + Get Toned + Free Community workout - something for everyone!

Friday's Training: CrossFit + Get Toned

Tabata:

Plate Good Mornings

Plate Squats

Toes to Wall

*1 min rest btwn movements

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Next Thursday, Oct 20th is Guys Night Out at 81 Brewery on Gandy Blvd in Tampa at 5:30pm. Bring a friend and enjoy a beer with friends!

For more events, check out our calendar!

We are going to focus on drilling the snatch balance and snatch tomorrow. This will include a lot of skill work and warming up with a PVC. We believe it's important to repeat the basics of the movements in order to correctly perform them under high intensity (during a workout). The snatches will be touch and go, your goal is to build to a heavy set of 3.

Thursday's Training:

A. Snatch Balance

1-1-1

B. Squat Snatch

3-3-3-3-3

Get Toned:

5 rounds for time:

20 Wall Balls

15 Russian KB Swings

10 Russian MB Twists

100m Run w/ MB

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In case you missed it, Jared and I announced that we are going to have a baby in April 2017! We'll still be motivated to be your coaches and I'm sure I'll need a push to workout :) On to the workout...

Ah, the rope climb. You probably love these or hate them. If nothing else, you probably have a permanent mark on your leg from them! Bring a long sock or sleeve to protect yourself if plan on doing these tomorrow!

Wednesday's Training:

20 min AMRAP:

Buy in: 10 Rope Climbs

in remaining time:

45 Double Unders

15 Handstand Push-Ups

Get Toned:

20 min AMRAP:

Buy in: 15 Elevated Ring Rows (feet on box)

in remaining time:

45 Single Unders

15 push-ups

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Running Club meets Wednesday at 7pm - come run or walk a mile or a 5k! Drink a beer when you're done!

Next Thursday 10/20 - Guys Night Out at 81 Brewery 5:30pm!

Tuesday's Training:

8 rounds:

6 DB Front Squats

8 DB Hang Power Cleans

10 DB Feet-anchored Sit-Ups

Get Toned:

8 rounds:

6 DB Front Squats

8 DB Hang Power Cleans

10 DB Push Press

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Guys great news! Our coach Nick did awesome in his first ever lifting competition this weekend! He took second in his weight class! We are so proud of him and happy to have him on our team.

Keep an eye out for the Primal Barbell Club coming soon! This is a great chance to get better at your lifts.

Monday's Training:

14 min EMOM:

Even: Run 200m

Odd: 10 Deadlifts (225/155)

Get Toned:

14 min EMOM:

Even: 200m run

Odd: 20 V-ups

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Don't forget to join us for our sweat sesh on Saturday - bring a friend!

Friday's Training:

A. Back Squat

2-2-2-2-2-2

Build to a tough double over 6 sets

B. 10 min AMRAP:

10 Box Jumps (24/20)

10 Push-Ups

20 DB Snatch (alternate arms)

Get Toned:

5 rounds for time:

200m Farmers Carry

20 Goblet Squats

3 Wall Walks

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Thanks to everyone who participated in our first ever Running Club! We hope you enjoyed yourselves and got a good workout in! We will be holding this every Wednesday at 7pm so feel free to tell anyone you know to join, it's free!

Thursday's Training:

35 Toes to Bar

40 KB Swings (53/35)

55 Push Press (135/95)

40 KB Swings (53/35)

35 Toes to Bar

Get Toned:

20 min AMRAP:

25 DB Push Press

25 Toes to Wall

25 Ring Rows

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"Stronger People are Harder to Kill" - Mark Rippetoe

Time to get strong and work the back.

CrossFit: Complete in any order

  • 5-5-5 Deadlift- Build to a Heavy Set of 5 and hold across
  • 4 x 10 Strict Pull-Up
  • 3 x 8 Shank Lever Row - Yay! New movement- Keep this light and pause 2 sec at the top of the row
  • 3 x 12 GHD Back Extension

Get Toned: For Time

40 Burpees

40 Box Step-Ups

40 KB Deadlifts

20 Burpees

20 BSU

20 KB Deadlifts

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We haven't done many recently, but there are a handful of workouts in CrossFit that are done across gyms. They are known as the "girl" wods or benchmarks. Arguably, the most notable girl wod is "Fran", the combination of thrusters and pull-ups done at breakneck speed, usually leaves laying on the floor for longer than usual.

Tomorrow we are doing "Annie" in combination with some wall-balls and running. It will be a well-rounded workout for sure!

Remember, our running club starts Wednesday night at 7pm!

Tuesday's Training:

"Annie"

50-40-30-20-10

Double Unders (double hip taps)

Ab-mat Sit-ups

Rest 3 mins

10-20-30-40-50

Wall Balls (20/14)

Run 200m

Get Toned:

“Annie”

50-40-30-20-10

Double Unders (double hip taps)

Sit-ups

Rest 3 mins

10-20-30-40-50

Walking lunges

Run 200m

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First, thank you to all of those who came out on Saturday to lift and Sunday for yoga! We hope you enjoyed the classes and are getting something positive out of them!

October = EMOM Mondays!

This is why we are programming EMOMs:

* They are a great way to get volume in a specific time frame. We especially like using them to get volume at heavy loads.

* They are mentally challenging— When you give people a specific workload goal that needs to be achieved in a given time frame, they are generally more motivated to complete it.

* They teach people how to manage fatigue and work close to their physical and psychological thresholds, which ties in with the points above. Because people are forced to perform more volume in a shorter space of time, they are working closer to their thresholds, and because they are motivated to complete their goal, they are also forced to manage their fatigue better than in a regularly timed workout (when they have infinite time to rest).

Monday's Training:

3 min EMOM:

3 Front...

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  • Super special secret workout this Saturday at 9:30am - be there!
  • Yoga with Michelle 10am on Sunday for max recovery and stress relief
  • Running club Wednesday 10/5 at 7pm for aerobic/endurance work

Bring friends to these events!!

Phew, so many things! October is here and we are excited about all the events coming up! We are always open to suggestions so if you have an idea for an event outside of the gym, let us know!

Friday's Training:

CrossFit:

20 min AMRAP:

5 Pull-ups

10 Burpees

15 Double Unders

Get Toned:

For Time:

200m run

15 Russian KB Swings

50 Single Unders

200m run

15 American KB Swings

50 Single Unders

200m run

15 Russian KB Swings

50 Single Unders

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Feeling sore? Make sure you come to yoga on Sunday at 10am and bring a friend!

Also, our Running Club starts next Wednesday! It's free! Enjoy a cold beverage after!

Need a few quick digestion tips? I posted a guide over on the Nutrition blog. Give it a read!

Thursday's Training:

8 min AMRAP:

6 Front Rack Lunges (135/95)

12 DB Deadlifts (55/35)

Get Toned:

8 min AMRAP:

5 Wall Balls

5 High Knees

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This year, a study was published comparing the grip strength of "healthy millennials" aged 20-34 to an older study with people of Generation X when they were also aged 20-34. The results of the study found there was "statistically significant data" suggesting the grip strength of millennials was lower compared to the same ae group in the 1980s.

Instead of concluding that millennials are more sedentary, work less with their hands, have less overall strength, they had less outside interaction and play, and are probably overall less healthy...the researchers decided "Clinical practice continues to use normative data for grip and pinch measurements that were established in 1985. There is no updated norms despite different hand usage patterns in today's society."

Meaning we need to update the norms that were established in 1985 to account for the decrease in grip strength among adults today - which would normalize this decrease in strength! We can't just keep adjusting the norms to justify our decreasing health!

The author of the...

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Everyone starts somewhere right? Check out the photos of Jared and his brother Jed a few years back at CrossFit Thumbs Up 2.0 posing for some professional modeling photos! Ooh la la.

Have you guys seen results from working out? Do you have before and after photos? I'd love to see some of them if you want to share! I think it's important to look back at how far you've come, whether you feel better, your body looks different, or your numbers have improved. You are also inspiring others by making progress!

Tracking your workouts and strength numbers is easy with a WOD Journal - only $15 for a custom Primal Empowerment one!

Tuesday's Training:

For Time:

3 Power Snatches (135/95)

Run 800m

5 Power Snatches (135/95)

Run 400m

7 Power Snatches (135/95)

Run 800m

9 Power Snatches (135/95)

Run 400m

Timecap: 20 minutes

Get Toned:

20 min AMRAP:

30 sec plank

10 Box Step Ups

15 Walking lunges

20 Jumping Jacks

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Hope you all had a fantastic weekend and sorry to those of you who are USF and Bucs fans. We have a great week of training ahead and a special surprise workout on Saturday, as well as Yoga on Sunday!

So chin up! Let's get this week started right!

Monday's Training:

5 rounds:

Min 1: 10 Strict HSPU

Min 2: 10 Strict Pull-ups

Min 3: 14 Hang Power Clean (115/75)

Get Toned:

5 rounds:

Min 1: 10 HR Push-ups

Min 2: 10 DB Deadlifts

Min 3: 10 Toes to Wall

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Great week of training thus far guys! Come by Saturday for a special Good-bye WOD to Rachel. As always, Saturday is also our Free Community class so bring a friend!

Be on the look out for our monthly newsletter email which will update you on all the upcoming events and specials in October!

Friday's Training:

A. 50 Back Squat @ 3/4 Bodyweight

Every time you put the Bar down, you perform 5 Burpees

Rest 2min

B. 40 Back Squat @ Bodyweight

Every time you put the Bar down, you perform 5 Burpees

Get Toned:

20 min AMRAP:

400m run

21 Russian KB swings

12 HR Push-ups

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Thursday's Training:

2 rounds:

32 Medball Sit-ups (20/14)

16 DB Slams (35/25)(around this weight)

32 MB Clean + Wall Ball

16 DB Slams (35/25)

Get Toned:

3 rounds:

1 min Jumping Jacks

1 min Goblet Squats

1 min Jumping Lunges

1 min Ring Rows

1 min rest

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Wednesday's Training:

5 rounds for time:

200m run

3 Thrusters (165/115)

Max set Toes to bar (sub K2E, high knees)

Get Toned:

5 rounds:

10 Wall Balls

10 MB Sit-ups

10 MB Deadlifts

10 MB Push Press

100m run

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The best athletes in CrossFit would most likely all say the same thing about working out. They may not love it every day, they may not feel like doing certain movements every day, but they put their heads down and do the work. There is no other way to get to your end goals except to work hard. You can't take a magic pill or jump from program to program to get results. Whether you do our programming, or CrossFit.com, or whatever Rich Froning is doing, if you put in the time and effort, you will get results! It's when you complain and cherry pick workouts because you don't like the movements that you'll never get anywhere.

Tuesday's Training:

6 min AMRAP:

8 Burpee plate jump

8 KB SDHP (53/35)

Rest 3 mins

6 min AMRAP:

8 Burpee plate jump

8 KB Snatch (53/35)(alternate arms)

Get Toned:

15 min AMRAP:

12 DB Box Step Ups

12 DB Bench Press

1 Around the World

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Thanks to everyone who came to Top Golf on Saturday! We had a great time testing our functional fitness skills in a new sport, some of us are truly more coordinated than others! If you didn't make it to this one, we will have more events to get to know each other outside of the gym in the future.

We also want to give a special shout out to our newest Trainer, Nick, for hooking us up with some free games on Saturday! We are excited to bring him on as a coach and know you all will benefit from his knowledge.

If you brought someone to our free week, thank you so much! We appreciate you guys telling your friends about us!

Monday's Training:

A. Push Press 2-2-2-2-2-2

Build to a heavy double across sets

B. 30 Muscle Ups for time*

*scaling options: 50 strict pull-ups for time

50 kipping/banded pull-ups for time

50 challenging ring rows for time

Get Toned:

10 min AMRAP:

15 Walking Lunges

10 Push-ups

15 Walking Linges

20 Ab mat sit-ups

Rest 5...

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Tomorrow is the last day to workout for Free so if anyone is still interested, drag them in!

Saturday - we will have class at 9:30am per usual, then join us at Top Golf at 3:30pm. Check in at the desk under Primal Empowerment or contact us at 813-508-0317 when you get there. If you want to play and record your individual score, you can sign up for a player's card, but otherwise it is not necessary to sign up. We will have 2 bays to play in, and food & drink is available! Can't wait!

Think liver or organ meats are gross?! Think again! Check out my post about why liver provides a ton of nutrients and ways you can sneak it into your diet without having to turn up your nose at it! Read more here!

Friday's Training:

A. Strict Press 2-2-2-2-2-2

Build to heavy double over 6 sets.

B. Tabata Deadlift (275/175)

Goal is 50 reps!

Get Toned:

For...

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“Now and then it’s good to pause in our pursuit of happiness and just be happy.”

-- Guillaume Appollinaire

THIS Saturday around 3pm come join us at Top Golf! We will have 2 bays reserved to play in, text me 203-506-2355 or Jared 813-508-0317 when you get there to find us!

Did you guys see my post about how to read food labels? Check it out here! And let me know if it's helpful for you!!

Thursday's Training:

For Time:

120 Wall Balls (20/14)

60 Toes through Rings

30 Ring Dips

*20 min timecap

Get Toned:

3 rounds for time:

400m run

20 DB Thrusters

20 DB Bent Rows

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"The documents show that a trade group called the Sugar Research Foundation, known today as the Sugar Association, paid three Harvard scientists the equivalent of about $50,000 in today’s dollars to publish a 1967 review of research on sugar, fat and heart disease. The studies used in the review were handpicked by the sugar group, and the article, which was published in the prestigious New England Journal of Medicine, minimized the link between sugar and heart health and cast aspersions on the role of saturated fat."

Full article here

Researchers lie if it is beneficial for them to do so. Studies are skewed. Check to see who funds the study. If it is Coca-Cola, do you think the study will demonstrate that the high-fructose corn syrup in soda will cause obesity and heart disease? Of course not. Don't believe everything you read. Think for...

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"I just finished Grace, and I’m old, tired, sweaty and thirsty. What should I drink when I separate myself from this sweat angel? The media and academic exercise organizations favor Gatorade or some other sports drink to help people rehydrate and recover after exercise, and we are led to believe a body of sports science says high-fructose-laden drinks with some salt are optimal for those purposes. But are sports drinks really optimal or is the belief based on exceptional marketing?" - Lon Kilgore.

Check out the rest of the article HERE

Tuesday's Training:

CrossFit:

20min AMRAP

20 Double Unders

5 Clean and Jerk (155/105)

Get Toned:

For Time:

100 Wall Ball

*Every 3 minutes perform 1 round of Cindy (5 pull-ups, 10 pushups, 15 Air Squats)

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This week September 12 - 16 we are allowing new people to come to the gym to try us out for free! Please let people know there are no strings attached, we want everyone to experience what you guys do on a regular basis and see what they may be missing!

Saturday, September 17 we are going to Top Golf sometime in the afternoon. Please RSVP in the gym if you can make it! All are welcome!!

Monday's Training:

Back Squat

2-2-2-2-2-2

Build to heavy double (85-90% of 1 RM) and hold that weight across 6 sets

Optional finisher: Accumulate 3 mins in a plank

Get Toned:

16 min AMRAP:

7 Hand Release Push-ups

9 Med Ball Dead Lifts

11 Ab Mat Sit Ups

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Tomorrow we will be participating in a WOD dedicated to Dallas Knox, a friend of Jasmine's who recently passed away.

Here is what his gym recently posted:

"A tribute to a true hero, CW3 Dallas Knox was in his 16th year of service with the military and was part of the 159th Aviation Regiment. He was qualified to fly 5 different aircraft but specialized in Blackhawks. He was also civilian qualified in several other aircraft before he was called by our Holy Father.

Today our gym family honored Dallas with a special Workout in his name. It was by far the most difficult WOD for me to complete not physically but emotionally because my heart was in so much pain and my mind kept telling me to stop. I didnt quit because it was a MUST for me to get to the tire flips Dallas always wanted to do. Thanks Dallas for gracing us with your spirit and I'll see you in paradise one day.

I'd like to share this and invite all my fitness friends and anyone out there to do this WOD at your gym with your fitness family or on your own to honor Dallas."

Unfortunately, we do not...

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CF:

5 Minute AMRAP

60 Deadlifts (225/155lbs)

With time remaining of 5min,

perform AMRAP Muscle Up

5 Minute AMRAP

50 Weighted Good Mornings (25/10)

With time remaining of 5min,

perform AMRAP Muscle Up

*No Rest Between AMRAP's

*Sub Jumping C2B Pull-ups, or C2B Pull-ups

GT:

5 MInute AMRAP

400m run

With remaining time, perform AMRAP Push-Ups

5 Minute AMRAP

400m run

With remaining time, perform AMRAP Kettlebell Swings

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“There is almost one time that is important— Now! It is the most important time because it is the only time when we have any power.” - Leo Tolstoy

Products we love:

  • FITAID - a healthy pre- and post-workout drink which contains B complex vitamins, Green tea extract, and BCAAs. Sweetened with agave, it is an awesome alternative to recovery drinks containing fake sugars and preservatives. $3 per can or 2 for $5
  • SFH Protein- Pure whey protein derived from grassfed cows and containing minimal ingredients, SFH is our choice for a post-workout recovery shake. Think your protein is good? Take a look at the ingredients, if there are more than 4, I'd be concerned. We like SFH because not only is it healthy, it tastes great, and can be used in your coffee! $44 per bag ($5 off retail price)
  • EPIC bars - A new product in the...
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I hope you all had a nice long weekend and are ready to jump back into working out. We had a really awesome showing at both Saturday class and Yoga and we appreciate you all dedicating part of your weekend to come hang out with us!

We have a Back to School Student Special going on for those with a valid ID. Please invite anyone you may know to come try us out at a discounted rate for 3 months.

We are also going to have a Free Week of Fitness September 12-16 which is perfect for anyone who has been hesitant about trying out Get Toned or CrossFit. Help us spread the word!

We are also planning a trip to Top Golf on Saturday, September 17 mid afternoon, so please sign up at the gym if you are interested in joining!

Ok, now on to the workout:

Tuesday's Training:

A. Press 5-5-3-3-1-1

B. Weighted Pull-up 5-5-3-3-1-1

Increase the weight each set, rest 2-3 mins between sets

C. Optional* - 7 min EMOM:

5 HSPU

Get Toned:

"Annie"

50-40-30-20-10*

Double Unders

Ab Mat...

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Reminder: There will be our typical CrossFit and Free Community Workout on Saturday at 9:30am. Yoga is Sunday at 10am. We will be closed Monday for the holiday. Let us know if you'd like a workout you can do at home. If not, enjoy a well-deserved day off :)

We are offering a limited time $99 monthly rate for students with a valid ID. Know anyone who wants to jump into fitness on a student budget? Suggest this to them! Ask us for more details.

Here is some food for thought for your weekend (when you might be out and about eating!): http://www.vox.com/2016/8/31/12368246/charts-explain-obesity

Friday's Training:

20 min AMRAP:

60 DB Snatch

10 Box Jumps (24/20″)

50 DB Snatch

20 Box Jumps

40 DB Snatch

30 Box Jumps

30 DB Snatch

40 Box...

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For your rainy day workout:

Thursday's Training: CrossFit + Get Toned

3 rounds for time:

10 shuttle sprints

24 DB Deadlifts

12 Toes to Bar*

*Get Toned sub Toes to Wall

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It's the last day of August! I don't know if it's just me, but it feels like this year has flown by. We have been in our new spot for 4 months now and couldn't be happier! We hope that you are all happy with how things are going too. Please feel free to let us know if we can do anything to make your experience the best it can be!

Come check out a free yoga class this Sunday at 10am. Bring a friend for only $10. No experience needed!

I will be posting a sign up sheet for anyone who is interested in a trip to Top Golf. We have a connection that can get us a free bay or two and we'd love to spend some time with everyone outside of the gym having fun! Come to the gym for more details!

Wednesday's Training:

7 min AMRAP:

3 Power Snatches (135/95)

9 Wall Balls (20/14)

Get Toned:

Open Workout 12,1

7 minutes of Burpees

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Pull/Push EMOM style. The moderately heavy KB Swings should get the heart rate going, making it a little harder to get through the Dips on the next minute. A total of 6 rounds for each movement. It is quite a lot of volume to get done in 12 min, which is what makes it such a great workout!

Tuesday's Training:

12 min EMOM:

Even min: 20 KB Swings (53/35)

Odd min: 10 Ring Dips

Get Toned:

3 rounds for total reps:

1 min Box Step Ups

1 min Box Push-ups

1 min Around the Worlds

1 min rest

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  • Reminder: We will have Yoga on Sunday 9/4 at 10am. This is open to everyone, free to members and $10 for non-members, all skill levels welcome!
  • We will be closed Monday, 9/5 for Labor Day!

Check out this video of what a 472 pound Clean & Jerk celebration looks like:

HookGrip

Monday's Training:

Every 2 mins x 20 mins:

1 Clean & Jerk

Start around 50% of 1 RM, if you don't have a 1 RM, start very light and Build over the sets

Get Toned:

20 min AMRAP:

20 No push-up Burpees

20 Air Squats

20 Toes to Wall

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I always jump on an opportunity to share the great words of CrossFit's Founder and CEO, Greg Glassman. If you haven't heard him speak, find anything with him on YouTube and give it a listen. He was just recently on Julie Foucher's (former Games Athlete) podcast, which you can check out here.

Recently, I read an article adapted from Glassman's lectures regarding the modern chronic disease epidemic and how CrossFit gyms and trainers are working to prevent chronic disease. If you have some free time, it is a quick read and well-worth it. You can find it here.

I'll share a part that particularly stood out to me:

"We have 13,000 gyms with 2 to 4 million people safe from chronic disease right now. This community is doing a lot of good things on a lot of fronts. Yet our gyms are thriving not because of our impact...

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Lots of pull-ups tomorrow - or your scaled version of them! This is one of those workouts you may just have to put your head down and do the work if pull-ups aren't your thing. But, it will be great practice for you!

We will present different ways to scale this one, from the movements to the number of reps, and we will also cap it at 25 minutes. The Over/Unders are something new and will really throw a wrench in this one. Have fun with it though!

Thursday's Training:

50 Strict Pullups

Every time you break perform 6 Over/Unders

50 Chest to Bar Pullups

Every time you break perform 6 Over/Unders

Timecap: 25 minutes

Get Toned:

5 rounds:

1 min DB Walking Lunges

1 min DB Push Press

1 min DB Deadlifts

1 min DB Overhead hold

1 min Rest

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What is it about running, rowing, biking, or steady state "cardio" movements that make people think they can lose weight doing those exclusively?

Why would moving at one pace over a length of time cause you to "lose weight" or "burn fat"?

Doesn't it make more sense that doing Constantly Varied, Functional Movements at a High Intensity would be better suited at achieving weight loss goals?

Your body gets used to stimuli easily. Yes, if you are going from sitting on the couch all day to running miles you will most likely see a change. But after a while, you will not be able to continuously lose weight by just running. You need to change the stimuli so your body does not adapt, and has to work harder (aka burn more energy aka fat) to keep up.

I'm sorry that doing movements like burpees, thrusters, and pull-ups are hard and they hurt a lot more than a nice 2 mile run, but it's what will get you the results you want.

And how is raising your heart rate, breathing heavy, and sweating not considered "cardio"?

Time to...

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It's been awhile since we have included overhead squats in a workout, but we have done variations when we have worked on squat snatches. The overhead squat is difficult for many people with limited mobility. Most issues with mobility actually begin at our feet and move up our bodies. They are also caused by our lifestyle of working at a desk, typing, driving, and texting.

The best remedy is to try not to sit a lot - stand up and walk around as much as you can during the day. Try and wear flat shoes or no shoes if possible. Stretch often! Take 10 minute breaks and work on sitting in the bottom of a squat, rolling out the bottom of your feet with a lacrosse ball, or stretching your ankles. If you have more free time, include a yoga practice into your day or try ROMWOD.

This also means that some of you who are newer to this movement may not be able to perform it to the standards, and what we will do is modify this workout to make it available to everyone.

Tuesday's Training:

15 OH Squats (155/105)

then:

5 rounds:

6...

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Heavy lifting yippee!! We've been doing a ton of "metcons" (metabolic conditioning) work lately, and while they are awesome for developing a good aerobic base, and our skills of moving weight at high intensity, sometimes we need a day dedicated to lifting.

Also! Monday is a great day to kick off a week of healthy eating. If you need some guidance at how to navigate the grocery store with all the products boasting about how "healthy" or "natural" they are, check out this guide from Rachel:

Primal Grocery Guide

Monday's Training:

A. Press 3-3-3-3-3

Build to a heavy set of 3 over 5 sets

B. Deadlift 3-3-3-3-3

Build to a heavy set of 3 over 5 sets

Get Toned:

A. 100 Russian KB Swings

Every time you put the KB down, perform 3 burpees

Rest 3 mins

B. 50 Wall Balls

Every time you put the ball down, perform 10 jumping jacks

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Let's round out the week with a fun AMRAP!

Friday's Training:

10 min AMRAP:

1-2-3-4-5...

Front Squats (185/135)

Bar Muscle Ups

Get Toned:

10 min AMRAP:

1-2-3-4-5....

Goblet Squats

KB Deadlifts

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So we may not ever get to the level of Olympic gymnastics athletes, but there are certainly many benefits from training gymnastics movements. Performing body weight movements (especially at high reps) is extremely challenging, and you don't need weighted movements to get a good workout in or to develop strength.

Feel free to scale the amount of reps tomorrow - the push-ups will add up to 150 total and that is quite a lot. You can also scale these to a box. The parallette pass throughs will be a new movement for most of us, and if you are a taller athlete we will have you use boxes.

For those of us working on handstands, we will get a chance to practice a lot tomorrow so have no fear, tomorrow may be the day it happens!

Thursday's Training:

10 rounds:

15 Push-ups

10 Parallette Pass throughs

5 Candlestick to Handstand

Get Toned:

A. Death by Kettlebell

B. Death by Burpees

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Check out the video I posted above to see the breakdown of a proper hang power snatch. The weight is designed to be light to moderate and the goal is to complete the snatches unbroken. You can rest as long as you want before your max effort unbroken back squats, and you may want to strategize how many you are going to do in the first few rounds versus the last few.

You don't want to push yourself too far in the beginning. You will take the bar from the ground for the back squats.

And hey! Rest days are important, they are when we get the most growth and results from the time we put into the gym. If you are feeling worn out, have low energy, or are just really sore please take a day off and work on mobility or go for a long walk.

Wednesday's Training:

7 rounds:

5 Hang Power Snatch (115/75)

Max set unbroken Back Squats (115/75)

Your score is Time - Back Squat reps (as seconds)

(ex time=15:48 ; total squats= 48; score = 15:00)

Get Toned:

15 min...

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Tomorrow's workout is intended to be fast-paced. This may require scaling depending on who you are. If you are not proficient at pull-ups, you may want to do ring rows or banded pull-ups. If the weight for the thrusters causes you to break up your sets, you may want to use less weight. Everyone can do burpees, so there should be no excuse for those :)

Sometimes even though you can do the movements as written, you will miss the focus or goal of the workout. This one is designed to be done in around 10 minutes, so if it is going to take you longer than that as written, don't be afraid to scale today.

Tuesday's Training:

15-12-9-12-15

DB Thruster (53/35)

Pull-ups

Burpees

Get Toned:

50-40-30-20-10

Single Unders

Air Squats

Mountain Climbers

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Water is one of the most essential foundations of our well-being. It makes up 55-60% of our total body mass. We obtain 92% of the water we need from the foods we eat and the liquids we drink, making it necessary to drink enough water daily.

Water is also the most common nutritional deficiency in the American population. As a society we consume a number of diuretics, (think soda, coffee, tea) which causes dehydration. Chronic dehydration plays a large role in degenerative disease.

We need to be consuming about 1/2 of our body weight in ounces every day. For example, if a person weighs 100 pounds, they would consume 50 ounces of water per day. You should also add an additional 8 ounces for every diuretic you consume.

To replenish electrolytes (after a hard workout for example) you can add a pinch of sea salt to your water, and have no reason to drink any sports drink which is actually full of sugar and chemicals.

Water has the following roles in the body:

  • delivers oxygen to cells
  • transports nutrients
  • cushions joints &...
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This is a perfect opportunity to practice Double Unders if you do not have them consistently yet! Don't skip it!

For those who are consistent with Dubs, you will get slightly slowed down during the Wall Walks! Don't give up though!

Thanks for a great week of training! Remember to bring a friend this Saturday to our Free community workout the same time as class, 9:30am!

Friday's Training:

125-75-50-25

Double Unders

10-10-10-10

Wall Walks

Get Toned:

100-75-50-25

Plate Fast Feet

8-8-8-8

Around the Worlds

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Thursday's Training:

4 rounds:

1 min of Russian KB Swings (70/53)

1 min of Double Overhead DB Hold

1 min of Single Arm DB Snatch (alt arms)

1 min Rest

Get Toned:

4 Rounds:

1 Wall Walk

15 Push-ups

20 Hanging Knee Raises

50 Single Unders

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Today's workout will be challenging both physically and mentally. You have to hang in there for a full 30 minutes so a good tip would be to not come out too fast during the early rounds which will go by quickly.

We are looking into ordering new t-shirt/tanks and want some ideas for what to put on them! If you are a creative person and have a good t-shirt idea please let us know!

Wednesday's Training:

As far as possible in 30 mins:

100m run

5 DB Sit-ups

5 DB Front Rack Walking Lunges

*Add 100m every round

*Add 3 reps every round for each movement

Get Toned:

30 min AMRAP:

200m run

20 Walking Lunges

20 Ab Mat Sit-ups

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Recently I wrote a blog post over in the Nutrition & Wellness section of this blog about the myths surrounding dietary cholesterol and saturated fat (read: butter and red meat) and the correlation to heart disease.

Please do me a favor and check it out or share it with someone you know who is still stuck in this old-fashioned conventional wisdom. (Spoiler alert: they do not cause heart disease, processed foods are the real culprit.)

Stop Being Afraid of Fat and Cholesterol

If you want more information on how to eat a healthy diet, weight loss, tracking macros, and how Nutritional Therapy can help with your health issues; please feel free to talk to me, or Rachel Freeman, or contact us at info@primalempowerment.com.

Tuesday's Training:

For Time:

30 Burpee Knees to Elbow

22 Cluster (squat clean + thruster) (155/115)

26 Burpee Knee to Elbow

12...

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Thank you to all who came to our Sunday yoga class with Michelle. I know I thoroughly enjoyed it and expect that everyone benefited from it as well.

I spent the rest of the day watching the Olympics. The athletes there have truly dedicated their lives to their sport and it is inspiring to watch. If you get a chance to watch the Weightlifting, you will see Tia-Clair Toomey, who came in second place at this year's CrossFit Games. The snatch and clean & jerk are impressive to say the least. But hey that's just me.

Speaking of snatch...

Monday's Training:

Squat Snatch 5-3-1

Get Toned:

15 mins AMRAP:

5 Tough Ring Rows

10 Box Jumps

15 Russian KB Swings

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Feeling sore or muscle tightness from this week? Then come to Yoga on Sunday with Michelle and get some good recovery time in!

The class is free for members and $10 for non-members. Please bring a friend! Stick around for refreshments after!

Friday's Workout:

10 Rounds:

10 Power Snatches (95/65)

10 DB Front Squats

Get Toned:

For Time:

1 mile run

90 Sit-ups

80 Single unders

70 Air Squats

60 Mountain climbers

50 Lateral Ball Jump overs

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Some of you who are fairly new to CrossFit may not know about the CrossFit Open. This is an annual 5 week competition in which anyone can participate it. Each week 1 workout is released and then you have a few days to complete it and post a score. The highest scoring athletes advance to Regionals and then to the Games.

In 2014 we did this workout during the third week of the Open. Hence "14.3". Tomorrow we will repeat it!

Thursday's Training:

Open Workout 14.3: In 8 minutes complete as many rounds and reps as possible of:

10 Deadlifts (135/95)

15 Box Jumps (24/20)

15 Deadlifts (185/135)

15 Box Jumps

20 Deadlifts (225/155)

15 Box Jumps

25 Deadlifts (275/185)

15 Box Jumps

30 Deadlifts (315/205)

15 Box Jumps

Get Toned:

50 Wall Balls

50 DB Push Press

50 No Push-up Burpee

50 Sit-ups

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Well we are going to continue to make them sore! This workout is a twist on two of the benchmark girl workouts commonly known in the CrossFit community,

"Cindy" is typically a 20 min AMRAP of 5 Pull-ups, 10 Push-ups, 15 Air Squats

"Mary" is typically a 20 min AMRAP of 5 HSPU, 10 Pistols, 15 Pull-ups

Wednesday's Training:

20 min AMRAP:

400m run

4 rounds of Cindy

400m run

2 rounds of Mary

IF YOU NEED TO SCALE ANY OF THE MOVEMENTS - PLEASE DO THE "GET TONED" VERSION

THE GOAL OF THIS WORKOUT IS 2 OR MORE ROUNDS.

Get Toned:

20 min AMRAP:

400m Run, then:

3 rounds:

4 Ring Rows

8 Push-ups

12 Air Squats

400m Run, then:

3 rounds:

4 Box Around the Worlds

8 Walking Lunges

12 Ring Rows

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Come to yoga this Sunday at 10am with Michelle. It is perfect for beginners and open to members (free) and non-members ($10) so please bring a friend! We will provide refreshments after!

We will be doing rope climbs tomorrow in the workout so if you have a high sock or knee sleeve you may want to bring it to protect those shins! We will have modifications, as always, so everyone will be able to do this one!

Tuesday's Training:

For Time:

100 Double Unders, then

5 rounds:

2 Rope Climbs

8 Sumo Deadlift High Pull (70/53)

then, 100 Double Unders

Get Toned:

5 rounds:

50 Plate Fast Feet

10 Ring Dips

10 Russian KB Swings

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Hopefully you all had a wonderful weekend with good weather and some time spent outdoors. We enjoyed some relaxing time at the beach with some Stand Up Paddleboard thrown in. We know we aren't the only ones who would enjoy these activities and would love to plan a gym outing with SUP - look for something in the near future ;)

Monday's Training:

4 Rounds for time:

2 Hang Power Cleans

Rest 1 min

4 Jerks

Rest 1 min

6 Back Squats

Rest 2 mins

Get Toned:

20 min AMRAP:

15 Burpees

15 Sit Ups

15 DB Thruster

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FYI - We will not have Open Gym hours from 11-1 tomorrow, Friday, July 29. All other classes will go on as scheduled.

Jared and I will be out of town this weekend and if you need us please send us an email info@primalempowerment.com. Mark will be your coach for Friday evening and Saturday morning so please treat him with respect, come to class on time, and have fun!

Friday's Training:

CF + GT:

20 min AMRAP:

100m Farmers Carry (moderate weight)

10 Handstand Push-ups

10 Burpee Box Jumps (20" for everyone)

Scaling options: for HSPU - 20 cherry pickers; burpee box jumps - burpee box step ups

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“Happiness is a place between too much and too little.”

-- Finnish proverb

A "chipper" is a workout involving high quantities of repetitions, which you have to "chip away" at.

Today's chipper workout also has some higher skilled movements thrown in, to make it even more challenging - however, as always the workouts and movements can be scaled or modified to meet everyone's skill level.

If you are really sore, tired, or run down please take a rest day! The most important gains are made on recovery days :)

Thursday's Training:

50 Wall Balls (20/14)

40 Weighted Pistols

30 Squat Snatch (95/65)

Get Toned:

A. 50 Russian KB Swings*

*every time you break you must perform 5 Goblet Squats

Rest 5 mins

B. 10 min AMRAP:

15 Box Step Ups

15 Toes to Wall

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Did you know that Yoga is an excellent tool for CrossFit?

There are a ton of reasons why anyone doing CrossFit on a regular basis can benefit from practicing yoga. Among them are better mobility in CrossFit movements, more focus during workouts, and better breathing patterns. To find out what other benefits you can gain from a regular yoga practice, read more here, OR come check out a yoga class on Sunday, August 7th lead by our own Michelle Hall.

Look out for more details to come!

Wednesday's Training:

5 rounds, Not for time:

12 Deadlifts

9 Front Squats

6 Push Press

50m Overhead Barbell Walk

*Find your heaviest load - same weight for each movement

*Must do movements unbroken

Get Toned:

A. 800m run for time

B. For Time:

60 Air Squats

50 Single Unders

40...

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A note from Greg Glassman, CEO of CrossFit:

A Better Beautiful

"The first year of the CrossFit Games was 2007. Sure, we started in Dave Castro’s mom’s backyard, but it felt like Woodstock and looked like a prison yard—just a tougher workout, a tougher crowd, and coed. Wonderfully coed.

This is not just the first major sport spawned from a peanut roaster, but a moment in physical culture, a rather audacious crowning by CrossFit Inc. of the Fittest Man and Woman on Earth from, of all things, a list of friends competing over a weekend. Our beloved Games had an auspicious beginning even if only a score of us recognized the import of what was unfolding.

It’s as easy as this: if fitness can be defined and measured, then it can be tested, and we can, in turn, find the fittest. There’s an inevitability to the Games that arises directly from our intellectual DNA.

Roll the clock forward a few years and we’re driven from Monterey County (by its now-regretful fathers), in a stadium, and on TV, and Reebok has traded the NFL for the Games. The CrossFit Games...

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Katrin Davidsdottir & Mathew Fraser!!!!

I hope you caught at least some of the events this weekend. We had a great time grilling and hanging out at the gym after the workout on Saturday, and thank you to everyone who came out to join us!

We are jumping right back into training using some inspiration from the incredible Games athletes.

Monday's Training:

Every 2 mins x 6 mins:

3 Front Squats

Every 2 mins x 6 mins:

6 Front Squats

Every 2 mins x 6 mins:

9 Front Squats

Get Toned:

20 min AMRAP:

15 Wall Balls

10 Burpees

200m run

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Hey! Hope to see everyone tomorrow AND Saturday!

Friday's Training:

10 min AMRAP:

1 Weighted Pull-Up

3 Bar Muscle Ups

6 Pistols

substitutions: jumping to negative pull-up, jumping bar muscle ups, pistol to box

Get Toned:

10 Rounds:

250m row

5 Burpees

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The first day of the CrossFit Games kicked off today with the athletes waking up at 3:30am and having no idea what they were about to do. They ended up boarding a plane to San Jose, and from there drove to Aromas, CA to the Ranch - home of the original CrossFit Games beginning 10 years ago.

The first two events were repeats of 2009 workouts - a 7K trail run and a deadlift ladder. The last event of the day was a mini chipper - 50 Wall Balls, 25 GHD Si ups with medball and hill sprint with medball. You can check out the leaderboard at games.crossfit.com.

Check out all the action on the CrossFit Games Facebook page and on ESPN over the next few days until the last event on Sunday!

Please sign up for the Body Fat Test on Saturday and come hang out with us to watch some of these events go down!

Thursday's Training:

5...

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The above video is the latest in the Road to the Games series from CrossFit. It highlights "The Dottirs" - Annie Thorisdottir, Katrin Davidsdottir, & Sara Sigmundsdottir. All of these incredible women hail from Iceland and have been on the podium at the Games. They will most likely be some of the top contenders this week/weekend as the events for the Games take place so keep an eye on them!

And check out the video because they truly are amazing!

PS They all care about what they eat for their performance. You can get a baseline of where you are right now with a Body Fat Test and then create a food template based on your percentage. Ask me for more details and sign up for the Body Fat Test here.

Wednesday's Training:

6 rounds:

Minute 1: 100m run

Minute 2: 10 DB Power Cleans (heavy)

Minute 3: 16 Jumping Lunges

Minute 4: Rest

Get Toned:

A. 10 minutes of...

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The 2016 CrossFit Games Individual events begin Wednesday! The link to watch all the action while you're at work is games.crossfit.com. We will be watching the events this Saturday at the gym after the workout - we'll be providing some grilled hamburgers and hot dogs as well as a cold keg of beer so bring a friend or a drink or a snack if you'd like.

Before we indulge, remember we are getting our Body Fat Tested - Sign Up Here!

Tuesday's Training:

A. Establish a 1 RM Thruster

B. Thruster Ladder @ 70% of A

Add 1 Thruster every minute (from the floor)

Get Toned:

A. 10 min AMRAP:

10 DB Thruster

20 Ab Mat Sit Ups

10 Burpees

Rest 2 mins

B. For Time:

10 Burpee Box Step Ups

20 Wall Balls

30 Russian KBs

20 Wall...

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Monday is here! Fia's meals will be delivered and there are extra if you didn't order any. We are also selling Mother Kombucha now so please try out this healthy, probiotic drink.

Say hi to someone in the gym you haven't met yet! We are so happy and lucky to be adding people to our community.

We are excited about the CrossFit games this week and our watch party! Sign up for the Body Fat Test!

Monday's Training:

8 rounds:

25 Double Unders

15 Chest to Bar Pull-ups

*Every 2 mins complete 10 shuttle runs (pole to pole = 1 shuttle run)

sub plate fast feet for DUs & pull-ups/ring rows for chest to bar

Timecap: 20 mins

Get Toned:

800m run

then 5 rounds of "Cindy"

5 Ring Rows

10 Push-Ups

15 Squats

then 800m run

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Friday's Training:

3 rounds for time:

9 Shoulder to Overhead (135/95)

18 Push-ups

6 S2O (155/115)

12 Deficit Push-ups

3 S2O (185/125)

6 Plyo Push-ups

Get Toned:

"Karen"

Every time you break, perform 5 push-ups

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Above is the latest episode in the "Road to the Games" with Mat Fraser and the champ, Ben Smith. It highlights how they train, a little on what they eat, and how the people closest to them view their mentality and physical capability. I don't know about you, but I am continuously in awe of the top level performers and their ability to push themselves beyond what 99% of people can handle.

Although we are not going to the Games, and some of us are not interested in ever competing in this sport, we can channel and develop mental toughness to push us in every workout.

Thursday's Training:

Front Squat 5-5-5-5-5

build over the course of the 5 sets

Get Toned:

400m run

Rest 3 mins

x4

Goal is same time each round

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Hey guys, just a reminder we are having Body Fat Test of Southwest Florida come to the gym on Saturday, July 23 to do body fat testing. They provide a very accurate measure of body fat and a great baseline for you if you have any goals of changing your body composition.

Please watch the video above to find out how it works! And sign up here! Jared & I will be getting tested and can't wait!

Wednesday's Training:

3 Rounds:

5 min AMRAP:

8 DB Box Step Ups (40/25)(24"/20")

8 DB Deadlifts

8 Toes to Bar

Rest 1 min

Get Toned:

10 Rounds:

200m row

5 Burpees

*Goal is to maintain the same pace each round. 25 min timecap

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If you watched the CrossFit Games last year - or have watched the Behind the Scenes and the Fittest on Earth videos - you saw the athletes complete "Murph". Every athlete had to wear a weight vest and they could not partition the reps, instead had to do 100 pull-ups, 200 push-ups, & 300 squats in a row.

The first announced workout of this year's CrossFit Games (taking place in 10 days) is "Murph", again. Who knows if they will change the workout in some way! It will be exciting to see if the athletes have adapted or gotten better from last year. That is what makes CrossFit so exciting - seeing yourself progress from workout to workout and year to year.

Check out the update show above for more details! We will have a watch party on Saturday, July 23.

Tuesday's Training:

5 min Row

then

3 rounds:

5 Hang Power Snatch

5 Overhead Squat

then:

3 min Row

Get Toned:

A. 10 minutes of single unders, every 2 mins complete 10 air squats

B. 12 min AMRAP:

30 Mountain...

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"I don't want to get bulky"

"You look like a man"

"Your muscles look gross"

I don't know how many times I've read or heard these comments associated with female CrossFit athletes. Doing CrossFit will not make you manly, bulky, or gross. It will empower you, make you proud of your ability and strength, and anyone who says otherwise is jealous or projecting their own self doubt.

Watch the video below about two of the top female athletes in the sport of fitness, Kara Webb and Tia-Clair Toomey. They should be viewed as role models and not objects of ridicule. And please think before you say something negative about a woman's body or image.

Monday's Training:

2-4-6-8-10

Power Cleans (185/135)

10-8-6-4-2

Strict Handstand Push-ups

The power cleans should be HEAVY today. Scale the HSPU to double the amount of cherry pickers - no kipping HSPU today.

Get Toned:

A. Accumulate 3 mins in a plank

B. 3 rounds for total reps:

1 min Walking Lunges

1 min Burpees

1 min...

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Remember we offer a Free Workout every Saturday at 9:30am for anyone new to CrossFit or fitness in general. Grab one of your friends and bring them along!

Also: Please let me know if you would like to order any Fia's meals for next week!

Have you tried kombucha?

  • What is it exactly? -Kombucha is a living, probiotic tea that has long been associated with wellness and vitality. It is brewed by combining tea and sugar with a fermenting culture called a “mother” or SCOBY (Symbiotic Culture Of Bacteria and Yeast). The culture uses the sugar for the fermentation process so there is little residual sugar in the final product. The result is a sparkling, refreshing beverage that is a little sweet and a little tart, often compared to apple cider. We flavor our kombucha with spices, herbs and tinctures to enhance their taste and benefit.
  • Why should you drink it - Kombucha is a delicious and thirst quenching beverage with much lower sugar content than soda or fruit juice. It is touted for it’s combination of anti-oxidants,...
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In the words of Ronnie Coleman, "everybody want to be a bodybuilder, but nobody want to lift no heavy ass weight". Translation = sometimes we lift not only to get strong, but to increase our overall fitness capacity. We may not always do the fall down, hands on the knees, can't breathe workout; but there are 10 general physical skills we focus on in CrossFit to become the most well-rounded athletes we can be, and strength is an important skill!

10 General Physical skills:

Cardiovascular/Respiratory Endurance: The ability of body systems to gather, process, and deliver oxygen.

Stamina: The ability of body systems to process, deliver, store, and utilize energy.

Strength: The ability of a muscular unit, or combination of muscular units, to apply force.

Flexibility: the ability to maximize the range of motion at a given joint.

Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.

Coordination: The ability to combine several distinct movement patterns into a singular distinct...

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Have you ever gotten your body fat tested? Body Fat Test of Southwest Florida will be at the gym Saturday, July 23 during our CrossFit Games watch party from 9am to 12pm. This is an accurate measure of your body fat percentage and can give you a baseline you can use to measure progress.

I have included a video below for you to watch how the process works. Check out this link to sign up!

Wednesday's Training:

For total time:

3 rounds: RX/SX

Double Unders 30/30

Burpee Wall Balls (20/14) 15/10

Rest 2 mins

3 rounds: RX/SX

Double Unders 40/30

Wall Balls (20/14) 20/15

Rest 2 mins

3 rounds: RX/SX

Double Unders 50/30

25 Medball Sit-ups

Get Toned:

3 rounds:

50 Plate fast feet

10 Burpees

Rest 2 mins

3 rounds:

50 Single unders

10 Wall Balls

Rest 2 mins

3 rounds:

50 Plate Fast...

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We hope everyone had a wonderful holiday weekend and enjoyed some time off, hopefully outside with some fireworks thrown in!

It's a shorter week of training but we are going to make the most of it. Fia's meals will be delivered to the gym tomorrow, and we will have some extras if you would like to purchase.

Do you follow @crossfitgames on Instagram or Twitter? The Games are coming up in a couple of weeks and it is the best way to stay updated with the events as they are announced. Dave Castro has announced the first workout at the Games, which will be "Murph" for the second year in a row! It's going to be spicy!

Tuesday's Training:

4 x Tabata Air Squats

4 x Tabata Squat Hold

4 x Tabata Ring Dip

4 x Tabata Ring Dip Hold

4 x Tabata Supine Plank

4 x Tabata Superman Hold

Get Toned:

4 x Tabata Air Squats

4 x Tabata Squat Hold

4 x Tabata Box Push-Ups

4 x Tabata Plank

4 x Tabata PVC Good Mornings

4 x Tabata Supine Plank

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We are kicking off the month of July with a max effort day! Don't miss out as this is a chance to get a new PR on your back squat or to establish one if you haven't tested it yet.

"The Back Squat is the pinnacle of our single modality weightlifting tests. Strength in this lift serves as the base to all other lifts and lays the foundation for the ability to increase your submaximal loads over multiple reps."

We have WOD Journals for sale for $15. It is important to write down your workouts and lifts so you can measure your progress! Check one out!

There will be No Classes on Monday, July 4th. Fia's meals will be delivered Tuesday, July 5th.

Friday's Training:

A. Max effort Push-ups

B. Find your 1 RM Back Squat

Get Toned:

10-1

Wall Balls

Russian KB Swings

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Some of you remember at our former location that Thursdays were skill days. This workout is a throwback to those days. Obviously all of our workouts are scalable so don't feel like you shouldn't come if you don't have any of the movements. Think of it as practicing high skill gymnastic movements.

Thursday's Training:

20 min AMRAP:

3 High Box Jumps

2 L-sit Pull-ups

1 Strict Muscle Up

Get Toned:

20 min AMRAP:

6 Box Step Ups w/ DBs

6 Ring Rows

6 Box Push-ups

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Reminder: No Class on Mon July 4!

Wednesday's Training:

5 Bear Complex (135/95)

800m run

5 Bear Complex

400m run

5 Bear Complex

200m run

Bear complex: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat + Push Jerk. Must all be done as individual movements.

Get Toned:

5 DB Squat Cleans

800m run

5 DB Squat Cleans

400m run

5 DB Squat Cleans

200m run

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We will have NO CLASS on Monday, July 4. Enjoy your holiday weekend responsibly!

We have some Fia's meals in our new cooler for sale. We are selling them at $7.50 and $9.50 respectively, which is $.50 less than their website, and is what we are charging anyone who orders their meals through the gym versus the website. We want to save you guys the delivery fee. Please ask me for more details. They are delicious!

Tuesday's Training:

A1. Front Squats 3-3-3-3-3

A2. Weighted Good Mornings 3-3-3-3-3

Build each set

Get Toned:

5 rounds:

8 DB Renegade rows

8 DB Front Squats

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We are ready to kick off another amazing week! It is the last week of June and our nutrition challenge is coming to an end. I want to hear about any changes you noticed - whether it's how you look or feel or any weight loss or just changes you plan on continuing going forward. Just because the challenge is over does not mean you need to make unhealthy choices! Keep it going! Challenge yourselves to eat for performance and health.

Monday's Training:

EMOM for as long as possible (cap at 20 min)

Beast Mode version:

5 Push Press (75/55)

6 Toes to Bar

7 Thrusters (75/55)

OR

Primal version:

6 Push Press (45/35)

6 Ab mat sit ups

6 Thrusters (45/35)

Choose the one that you can successfully complete at least 10 mins. If you are having an issue completing the reps each minute, scale the # of reps.

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It's been a fun week in the gym! There are some new faces and we are happy to be growing our community! If you see someone you don't know yet, make sure to say hi and high five at the end of the workout :)

Let me know if you want any meals for next week from Fia's! We can help you save on the shipping cost.

Also a reminder to drink a ton of water on days you are working out, especially since it is so hot in the gym. You need to replenish your water content - but avoid sugary drinks like Gatorade or other sports drinks. You can easily replace electrolytes with a pinch of sea salt in your drinking water.

Friday's Training:

From 0-3min perform:

80 Double Unders

From 3-6min perform:

40 Double Unders

10 Squat Snatch (115/75lbs)

From 6-9min perform:

2 rounds:

20 Double Unders

5 Squat Snatch (115/75lbs)

From 9-12min perform:

AMRAP Power Snatch (75/45lbs)

Get Toned:

30 min AMRAP:

200m run with MB

100m...

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We sure have worked our shoulders this week! If you are too sore to lift your arms above your head, feel free to take an extra day to rest/recover/stretch. (this is when ROMWOD is a good option!) If you aren't feeling too bad, the workout is right up the same alley.

Thursday's Training:

A. Strict Press 5-3-1

these should be max effort sets

B. 5 rounds:

3 Strict Press @ 5 rep load

5 Toes to Bar

Get Toned:

10 rounds:

5 DB Press

5 Toes to Wall

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A key part of recovery and making progress with our fitness is working on mobility. Many of us may have restrictions with our mobility due to sitting a lot at work/driving, old injuries, body composition, etc. but it is something that if you work on, can get better!

I like to use a program called ROMWOD which programs a daily mobility routine usually with a range of poses that are held for periods of 1 min - 4 mins. It also incorporates breathing exercises into the poses which helps with relaxation.

If you can carve out 20 mins of your day, it is definitely worth it to add into your routine. You can try it for free for 7 days. Get #swoleandflexy!

Wednesday's Training:

"Chewbacca" (Test #7)

Run 800m

40 Wall Balls (20/14)

40 Box Jumps (24/20)

30 Ring Push-ups

40 KB Swings (53/35)

50 MB Cleans (20/14)

800m run

Get Toned:

400m run

40 Wall Balls

30 45lb Plate Jumps

20 20-inch Box...

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Only 10 days left in the June Nutrition Challenge! We have been posting some delicious meals and snack ideas over in the Facebook group, and I hope that most of you have seen positive results! That being said, the guidelines we have been following for June should remain as your normal eating routine. Yes slip ups and treats will happen, you may be more lax on the alcohol, but try and follow the "yes" list as closely as possible and you will continue to see results!

Nutrition is the foundation of fitness, you cannot outwork a bad diet!

Fia's Paleo meals are available for sale at the box if you did not order yet. The new menu comes out every Thursday and delivery is on Monday. Get on it!

Tuesday's Training:

30-20-10-5

Unbroken Pull-ups

Cherry Pickers

Get Toned:

For Time:

50 Abmat sit-ups

40 Walkin lunges

30 push-ups

20 Wall Balls

10 Around the world on a plate

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First, I want to thank all of you for coming to our party on Saturday and for your continued support! We wouldn't be where we are without you!

Second, a few announcements:

  • There will no longer be a 6:30AM class
  • Our Free Community workout will now take place at 9:30am instead of 8:30am on Saturdays. This way if you're bringing a friend who is new to CrossFit you can workout at the same time!
  • This Tuesday, June 21, there will be no 9:30am or open gym.

Third, we are starting a new Fundamentals cycle on Tuesday June 28 at 5:30am and 6:30pm. If you have anyone who is debating getting into CrossFit, this is the perfect opportunity for them to learn the basics and get some fun workouts in without making a commitment.

Without further ado, here is the workout:

Monday's Training:

A. Find your 1 RM Clean & Jerk

B. 1 mile run for time

Get Toned:

A. 15 min AMRAP:

30 sec Air Dyne

15 Burpees

15 Box Step Ups

B. 1 mile run for time

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GUYS! Come to our Grand Opening Party THIS SATURDAY from 10am - 2pm!

There will be a workout, probably around 10:30. But no formal class will take place.

There will be food, drinks, raffles, games, prizes, massages, and dogs!

oh, and FREE BEER!!!

Can't Wait!!!!

Friday's Training:

20 min EMOM:

E: 14 Front Rack Double KB lunges

O: 45 Second Iron Cross Hold w/ Load

*for scaling, choose a weight you can complete all of the reps and seconds each round

Get Toned:

E: 45 seconds walking lunges

O: 45 seconds plank

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The Games are in 33 days! As you may know, the CrossFit Games are when the most elite athletes in our sport compete to be the Fittest Man or Woman on Earth.

They spend hours each day in the gym, take top finishes in the Open, compete for a top 5 finish at Regionals, to move on to the CrossFit Games. These men and women are completely dedicated to their sport and most of them have made this their career.

For me, the CrossFit athletes are so inspiring. I think about how they are in the gym doing workout after workout and pushing through. Those thoughts motivate me to get through a workout that might absolutely suck.

If you haven't already, check out CrossFit's channel on YouTube and go to games.crossfit.com to watch amazing videos and see the athletes at their best!

Thursday's Training:

5 rounds:

500m row

Max Set KB Swings (53/35)

Rest about 2 mins

Get Toned:

5 rounds:

500m row

25 Russian KB...

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Guys we are super proud of so many of you for showing up and pushing through the recent tester WODs we've been doing. Tomorrow you will have a chance to update the PR board with the strict press. Come on in!

Wednesday's Training:

A. Strict Press

5-5-5-3-3-3-1-1-1

Building over the sets

B. 30 Strict HSPU for time

10 min timecap

Get Toned:

3 rounds for time:

400m run with Medball

10 Russian KB Swings

10 DB Press

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Our Grand Opening Party is this Saturday, June 18 from 10am to 2pm! and all are invited! This is a FREE event and all are welcome! We will have games, raffles, food and drinks.

Our event will benefit the Humane Society of Tampa Bay and any donations are greatly appreciated. There will be a couple of pets ready for adoption here so come make a new furry friend!

We will have a local juice and coffee vendor here for you to sample their products - Swami Juice and Commune + Co Coffee. We will also be providing FREE BEER from Hidden Spring Ale Works.

Delicious, Authentic American food will be available from Beastro Food Truck!

We will also have Sunny Florida Organics, a company in Lakeland which delivers organic produce and high quality, locally raised animal products to Tampa! They will bring some fresh veggies, fruit, and meat to purchase!

A Licensed Massage Therapist from Soothing Palm Bodyworks will be here to provide sports massages all morning as well!

Please tell your friends and family to stop by! We really...

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CrossFit

5 Rounds For Time

15 Deadlifts (135/95)

10 Push Press (135/95)

Get Toned

5 Rounds For Time

10 KB Deadlifts

5 DB Push Press

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I hope you all enjoyed the Sumo Deadlifts today. We are back to breathing heavy and sweating tomorrow! We will be doing an AMRAP (as many rounds as possible). This style of workout is a favorite of CrossFit, especially during the Open. Having a set time domain forces you to set a pace for yourself in order to not redline before the time is up. Ideally, all of your rounds should take you around the same time. Your score is the number of rounds you complete. We also add any additional reps to the score if you started the following round.

For example 3+5 would indicate I did 3 full rounds + 5 reps in the fourth round.

Thursday's Training:

20 min AMRAP:

40 Double Unders

100m 1 arm Farmers Carry (53/35)

200m run

Get Toned:

20 min AMRAP:

40 Single Unders

100m Farmers Carry

200m run

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Stressed much? Aren't we all? There seems to always be something going on in our lives which causes us to lose sleep, rush around, forget to eat, and just plague our health. I wrote a blog post about this modern day phenomenon and some ways to fight back and de-stress. Check it out!

The 'S' Word

After that, take a deep breath and check out our workout for tomorrow.

Wednesday's Training:

Sumo Deadlift 3-3-3-3-3

rest approx 3 mins between sets, or until you feel recovered

Get Toned

10 rounds:

10 DB Front Squats

10 Push-ups

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Fia's Paleo

Some of you got to taste Fia's paleo food this evening and expressed interest in ordering meals. Go to their website Fia's Paleo and register. I am registering the gym as a drop off location. They deliver meals every Monday, and we will store them in a fridge for you so you can pick your meals up when you come to class.

Feel free to tell your friends or coworkers about it and have them order meals to be picked up at the gym also. They have a convenient app you can use to order as well.

I'm excited to have back up healthy meals on hand when I don't feel like cooking!

Tuesday's Training:

10 rounds for time:

10 DB Thrusters (40/20)*

10 Push-ups

*use a weight you can easily do 10 UB

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Tomorrow during the afternoon classes we will be receiving a visit from Fia's Paleo at the 4:30pm class. The rep will bring some meals to sample, and talk to us about how their service works. We are going to become a drop-off location for their meals, so we will need a few of you to order meals regularly. I have heard very positive reviews and think these are a perfect alternative to making healthy meals yourself, so please come by and check it out, even if you work out in the morning.

For the workout tomorrow, we are going to do some pull-up testing and then a quick tester called the "Jerk Snatcher" will be made up of quick barbell cycling. Don't let the rain scare you away!

Monday's Training:

A. Kipping + Chest to bar pull-ups test

Lvl 1 (Paced) > 3 strict pullup with green band

Lvl 2 (Moderate) > 1 strict pullup

Lvl 3 (Swift) > 10/5 Kipping Pullups

Lvl 4 (Faster) > 15/10 Kipping Pullups and 10/5 Chest to...

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It's not too late to challenge yourself this month with eating healthy! We have been having great shares in our Facebook challenge group. We are having a Fia's Paleo rep come to the gym on Monday, June 6 during the evening classes with some samples. We will be getting set up as a drop off location and would love for you to try their food. They make healthy meals that you can grab on the go!

Friday's Training:

3 rounds for time:

40 Wall Balls (20/14)

20 Hang Power Cleans (135/95)

8 Inverted Ring Rows

Get Toned:

3 rounds for time:

15 Burpees

400m run

15 Jumping Pull-ups

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I created a Facebook event for our Grand Opening Party on June 18. This event is open to everyone so bring someone who has never done CrossFit before or wants to get into fitness. It is free to attend and there will be food, drinks, and apparel for sale!

We are also supporting the Humane Society of Tampa Bay and they will have a table there and some dogs up for adoption! Please come out and make some furry friends!

Thursday's Training:

10-9-8-7-6-5-4-3-2-1

1.5 x Bodyweight Deadlifts

3/4 Bodyweight Strict Press

You may set up 2 bars given there is enough room/equipment

Scale as needed

Get Toned:

10-9-8-7-6-5-4-3-2-1

Medball Deadlifts

Abmat Sit-ups

Box Step Ups

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Our June challenge begins tomorrow. If you aren't in the Facebook group for it please join, search "Primal Empowerment June 2016 Nutrition Challenge". This is where we will share recipes, tips, and where you can ask questions. I'm super excited to see how I Look, Feel, and Perform during and after this challenge.

Many people ask "why shouldn't we eat dairy?" about this challenge and about real food ways of eating. I wrote a quick blog post summarizing why conventional dairy is pretty gross and encourage you all to check it out HERE.

Wednesday's Training:

"The Fast and the Furious"

3 rounds for time:

20 Burpees

400m run

20 Pull-ups

Get Toned:

4 rounds:

20 Russian KB Swings

20 Air Squats

20 DB Push Press

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We hope you all had a happy and healthy Memorial Day Weekend! We had an awesome time with those who turned out for Murph, and are very proud of everyone for finishing it! Hopefully you aren't too sore and can come to this fantastic WOD we have for you tomorrow!

Tuesday's Training:

15 Rounds:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx (155/105)

*after rounds 5, 10, & 15 complete 15 HSPU (scale - regular push-ups)

Get Toned:

20 min AMRAP:

15 Jumping Jacks

15 Burpees

15 Box Jumps

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On Saturday morning we are going to do "Murph". I am posting an article from Box Life Magazine below about why we do this workout every year. It also has some tips on how to get through this extremely challenging event.

"Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘Murph’. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.

...

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Exercise, nutrition, and.....sleep! These are crucially important to our health! Most Americans do not get enough sleep and pay the price for it - chronic disease, fatigue, low productivity, obesity, depression, anxiety, and the list goes on - are all linked to not getting enough sleep!

We ideally need 7-9 hours of sleep per night. This is uninterrupted sleep, in a dark, cool room and cannot be made up for with naps during the day. Adequate sleep helps control feelings of hunger during the day and helps your body recover after workouts. I can't stress how important it is to prioritize sleep.

Rachel wrote an amazing blog post with tips for getting a better night's sleep which is linked here: Tips for a Sound Night's Sleep. Check it out!

Thursday's Training:

A. Rope climb practice

B. For Time:

30 KBs (53/35)

1 Rope Climb (15')

20 KBs

2 Rope Climbs

10...

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I know that most of you care about your health - hence why you come to the gym - and most of you work out hard to maintain certain weight or the way your clothes fit, or to just feel better. You may be missing a key component of this which is nutrition.

I thought we could kick off summer and post-Memorial Day weekend with a Nutrition Challenge in June. I have come up with some guidelines that I want to present to everyone on Saturday, May 28 at 9 am (before "Murph"), and can provide the guidelines to anyone who is unable to make it that day if you want to participate.

I've also created a Facebook group for people to join and ask questions, post meals, and get tips and advice. We will not have a "winner" because if you all follow these guidelines closely, you will all win!

More details to come, so stay tuned. Meanwhile, check out this awesome recipe for a Chia Seed pudding which is like a treat but packed with nutrition!

...

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Today's workout was heavy and challenging, tomorrow we will practice some overhead movements and then hit a moderate AMRAP.

We also have some announcements written on the board, please check them out.

Tuesday's Training:

A. Every other min x 12 mins:

1 Press + 2 Push Press + 3 Push Jerks (from the rack)

B. 12 min AMRAP:

30 Double Unders

20 Box Jumps (24/20)

10 Burpees

200m run

Get Toned:

200m Farmer's Carry

30 Burpees

200m FC

20 Burpees

200m FC

10 Burpees

200m FC

Cool Down:

2 min right side bridge

2 min left side bridge

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So let's break this bad boy in...

Monday's Training:

A. Build to a heavy Thruster in 12 mins

B. For Time:

9-6-3

Thrusters (185/115)

Bar Muscle Ups*

*scaling options: chest to bar pull-ups, chin over bar pull-ups, horizontal rows - make it challenging!!

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Friday's Training:

A. 10 mins Overhead Squat Practice

B. 16 min AMRAP:

12 OH Walking Lunges (45/25)

12 DB Push-ups

12 Renegade Rows (6 per arm)

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Tell your friends about joining! We have a Fundamentals program for new people, and it only costs $99! They have no excuses for not signing up!

Thursday's Training:

3 rounds for time:

400m run with medball (20/14)

15 Toes to Bar

15 Power Cleans (115/85)

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We have chocolate and vanilla SFH Pure Whey Protein in stock. Each bag is $44 (plus tax if you use a card) which is $5 less than the online retail price.

We also have a new product from SFH called Strong, also selling for $44 (online price $49)

"STRONG is an anabolic activator that is designed to increase lean muscle mass and strength. The powerful combination of serum protein concentrate (SPC), creatine and glutamine synergize to produce strong muscle building conditions.

This trio is a powerhouse that also supports gut health, restores and sustains energy levels, shuttles fat to the liver for fuel, has powerful antioxidant properties and facilitates higher absorption rates. Can be used alone or in combination with other SFH products."

Try these products out! They are made with high quality ingredients with no added BS.

Today was a lot of shoulders so tomorrow we're going to do all legs, we like to keep things even like that!

Wednesday's Training:

Front Squat 5, 5, 3, 3, 1, 1

Goal...

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Tuesday's Training:

A. Every other minute x 10 mins (5 sets):

1 Split Jerk from Rack - build

B. 10 min EMOM:

Even: 10 Challenging Shoulder to Overhead

Odd: 10 Strict Handstand Push-Ups

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Hey Guys! We are going to make it a great week! Just look at Dan Bailey's excitement!

Monday's Training:

A. 3 min AMRAP:

6 Deadlifts (135/95)

6 Bar Facing Burpees

Rest 3 mins

B. 3 min AMRAP:

6 Pull-ups

6 Box Jump On & Overs (24/20)

Rest 3 mins

C. 3 min AMRAP:

6 Medball cleans

6 Medball Shoulder to Overhead

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The CrossFit Regionals events have begun! These events are where the top 20 men and women from each region meet and compete for a spot to move on to the CrossFit Games! Typically, Jared and I (and others) have gone to our regional event which is taking place next weekend in Atlanta, but alas, we will not be able to make it this year.

We can still watch all the action on games.crossfit.com over the next few weekends. It's exciting to watch our favorite athletes get after it for a top 5 spot. Check it out!

Friday's Training:

For Time:

60-30

Box Jumps (24/20)

Burpees

DB Box Step Ups (24/20)*

*Men use 40#, women use 30#

Time cap: 22 minutes

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CrossFit Training:

A. Max Effort UB HSPU - 3 attempts

+

For Time:

21-15-9

Bench Press (185/115)

Pull-Ups

Get Toned:

A. 10 Min Push-Up Practice

+

For Time

50 Air Squats

40 Abmat Situps

30 DB Press

20 Renegade Rows (same db as press)

10 Strict Toes-2-Wall

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We have a Fundamentals program beginning this Monday, May 16. It is for anyone new to fitness and is perfect for those who want to try CrossFit without a long commitment.

It is 6 sessions over the course of two weeks and is $99. Please help us by telling your friends! Thanks!

A. Power Clean 1-1-1-1-1

Each rep should be a Max Effort attempt. Warm up until you are ready to count your lifts towards 1 of the 5 reps. After you begin you will count each successful and unsuccessful lift as one of the 5 reps.

Ex. start at 95 (success) - 115 (success) - 125 (fail) - 125 (success) - 130 (fail)

Record each rep: 95-115-125(f)-125-130(f)

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Tuesday's Training:

20 min EMOM:

Min 1: 5 Heavy Back Squats (from rack)

Min 2: 45 sec plank hold

Min 3: 10 Burpees onto 45# plate

MIn 4: 40 Double Unders

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5 Rounds For Time

400m Run

25 Abmat situps

5 Deadlifts (315/205)

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Thank you all for a great first week of training at the new facility. I would like to welcome Tyler and Matt to the family as well. OG's, make them feel warm and fuzzy.

Friday's Training:

For Time

30 Clean&Jerk (135/95)

20 OHS (135/95)

10 Snatch (135/95

*Scale as needed

RX- Same Weight Across

SC- Pick a weight that you could do for 5unbroken cleans, 3unbroken OHS, Singles on PS is ok.

Bring a date Friday and you can try the above OHS kissing pic!

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Yes we do have a full schedule of classes and a WOD programmed for tomorrow! Please come in for class or if your body is telling you to rest, you may want to take a rest day!

For the best way to see these blog posts in your newsfeeds on Facebook, I would recommend going to our page "Primal Empowerment - CrossFit Thumbs Up" and update your notifications. You may have to subscribe to our posts or turn notifications on. That way you will know when we have posted the WOD each day.

Please let us know if you have any questions.

Thursday's Training:

A1: Deadlift @ 32X1 x 8 reps, rest 20 seconds

A2: DB Front Rack Step Ups, rest 20 seconds

A3: Deadbug x 20, rest 2 mins x 3

B1: Bench Press @ 31X1 x 8 reps, rest 20 seconds

B2: 10 tough HSPU, rest 2 mins x 4-5

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If you have some extra time (on your commute or on a walk) take a listen to this week's episode of the Paleo Solution podcast. Robb Wolf interviews Mark Hyman and they discuss the "skinny on fat". Learn what the science says about polyunsaturated fats, saturated fats, what you should eat, and why. It's good to know!

http://robbwolf.com/2016/05/03/episode-319-dr-mark-hyman-the-real-skinny-on-fat/

We are going to work on some overhead pressing movements tomorrow. Feel free to ask questions if you need help differentiating them!

Wednesday's Training:

A. 5-5-5 Strict Press

3-3-3 Push Press

1-1-1 Push Jerk

B. For Time:

30 Shoulder to Overhead (95/65) (from the floor)

10 Box Jumps (24/20)

20 S2O

10 BJ

10 S2O

10 BJ

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Cheers to a successful first day! We think things ran pretty smoothly but would love to hear from you if you think we can improve!

Check out everyone's Helen time! Pretty sweet!

Yes it is very hot and humid in the gym so bring a towel if you can!

Tuesday's Training:

A. Build to a heavy Back Squat (not a 1 RM) in 12 mins

B. For Time:

21-15-9

Back Squats @ 65% of A

Burpees

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Tomorrow is the 1st day in the new gym and we couldn't be more excited! We have had some incredible help from you guys and can't express how much we appreciate each of you for going through this journey with us!

We know change is hard so please continue to bear with us as we get rolling in our new spot! Look out for some brand new equipment coming tomorrow as well!

Monday's Workout:

"Helen"

3 rounds:

400m run

21 KB Swings (53/35)

12 Pull-ups

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