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Sacred Cow

Visit to find out more about what Diana Rodgers is doing to champion the campaign for meat! Here is what she says about her new film project:

"In Sacred Cow, I’m going to be asking some critical questions that nobody else seems to be addressing. Does the science really support the claims that animal-based proteins increase obesity rates, type-2 diabetes, and cancer? Does it make sense to be irrigating vast fields of almonds in towns where drinking water has to arrive in plastic bottles? Is the best solution to the future of protein one where we are growing food in labs? Is red meat really the villain it’s made out to be? Do we really need to be looking to more tofu, soylent, and lab-grown meat as our solution? Will technology or nature save us?

I’ve made it my goal in life to help people realize the value of well-raised animals in our food system–-both as nutrient-dense food and a resource to help save the planet. As it turns out, the foods that are healthiest for our bodies are also the best for the planet, and I believe, the most ethical options."

Where can you get high quality, grass fed beef?

  • Order from the Fresh Family Co-op by Friday to be delivered to the gym the following Monday (see price sheet)
  • Local farmer's markets: Hyde Park Market, Seminole Heights Sunday Market, St Pete Market
  • US Wellness Meats
  • Two Free pounds of ground beef for life when you sign up for Butcher Box!
  • Publix, Sprouts, Trader Joe's, Whole Foods
  • Thrive Market subscription


“Goat Day"

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2


*Week three of Goat Days! The goal today is to either progress from last week’s work or choose two other movements to work through. *

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For all five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.

### Practice Example 1:

On the Minute x 20

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

### Practice Example 2:

On the Minute x 20

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

### Practice Example 3:

On the Minute x 20

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

### Cardio Example 1:

On the Minute x 20

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

### Cardio Example 2:

On the Minute x 20

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees